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Muscle Quest Hub™ | Bodybuilding | Workout

@musclequesthub

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💪 Evidence Based Body Building - Optimise Your Training
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CBUM’S LEG DAYS ARE INSANE

Deep tissue massage, soft tissue work, and legs shaking after a session heavy enough to make you cry mid-treatment — this is what CBum’s recovery actually looks like after leg day. He’s spoken openly about seeing a massage therapist specifically to break up muscular scarring and mend old injuries, work intense enough that he’s described being on the table shaking, hearing his therapist tell him it was his muscles letting go of the memory of every bit of pain he’d put them through.

This isn’t a luxury add-on. It’s a core part of how he trains as hard as he does — soft tissue work, active recovery, ice baths, saunas, and stretching immediately post-session, all built around keeping his knees and lower back functional enough to keep loading heavy week after week. The training gets all the attention. The recovery is what actually makes it sustainable.

⬇️Follow @musclequesthub — science-based bodybuilding for serious lifters 👇
Share this with your training partner — train hard, train smart
📌 Save this — recovery is training too.
Credits: CBum
#musclequesthub #legworkout #cbum #sciencebasedtraining #trainingintensity by @musclequesthub

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24 days ago

THE FORGOTTEN GOLD’S GYM EXERCISE FOR LEG GROWTH
Arnold performing old-school straddle-style bench squats, touch and go, straight out of the golden era playbook. Wide stance, knees and feet turned out, placing extra load onto the adductors and the teardrop — the vastus medialis that gives the quad that sweeping shape above the knee. A wider stance with feet angled out has always been one of the most effective ways to bring the inner thigh into a squat pattern most lifters never train directly.
The bench itself wasn’t just there for touch and go rhythm — the height was set to hit roughly a 90-degree knee angle, keeping constant tension locked onto the quads through the entire rep instead of resting at the bottom. Simple setup, forgotten by most modern programs, but still one of the most effective ways to build both size and shape into the front of the leg.
⬇️Follow @musclequesthub — science-based bodybuilding for serious lifters 👇
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📌 Save this for your next leg day.
Credits: Arnold Schwarzenegger
#musclequesthub #legworkout #classicbodybuilding #arnoldschwarzenegger #goldsgym by @musclequesthub

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a month ago

THIS IS WHY CBUM RARELY GETS INJURED
CBum built functional training directly into his regular programming — not as an afterthought, but as a core part of how he trains. Regular work on joint mobility and muscle length alongside his hypertrophy training, plyometric drills like bounding, hopping, and jumping to build reactive strength, and force plates to actually measure and track his athletic progress rather than guessing. Heavy use of unilateral and stability-based movements rounds it out, forcing balance and control that bilateral lifts alone never demand.
That said, even this level of care hasn’t made him bulletproof — he’s battled a bicep tear and a lat tear across his Olympia career, and dealt with a serious shoulder injury, including tears to the supraspinatus, subscapularis, and labrum, that required stem cell therapy to recover from. But his approach to rehab mirrors his approach to prevention — working with specialists on flywheel training and controlled eccentric-to-concentric transitions to rebuild strength methodically rather than rushing back.
Proactive joint care, structured mobility work, and real athletic training on top of bodybuilding — that combination is exactly why his career has lasted as long as it has, even through the setbacks.
⬇️Follow @musclequesthub — science-based bodybuilding for serious lifters 👇
Share this with your training partner — train hard, train smart
📌 Save this — prevention matters as much as the lift itself.
Credits: CBum
#musclequesthub #injuryprevention #sciencebasedtraining #cbum #mobilitytraining by @musclequesthub

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a month ago

STARTING OUT AND WANT TO BE JACKED? FOCUS ON THIS

Asked what beginners should do if they just want to look jacked, the answer is a combination. Build your strength in the 5 to 8 rep range, and don’t be afraid to go as low as 3 reps. Then add sets with a lot more volume, so you can feel the mind-muscle connection and learn what a real pump feels like. Strength builds the base, and volume helps you fill out and look the part.

His second point: people make training too technical today. Too much focus on science can become a disadvantage, because you try to do and understand too much. Keep it simple and you will get there faster. Understanding your own body matters more than reading another study.

The message is to not stay skinny, and not to be clueless either.

⬇️Follow @musclequesthub — science-based bodybuilding for serious lifters 👇
Share this with your training partner — train hard, train smart
📌 Save this if you’re just starting out.
Credits: musclequesthub
#musclequesthub #beginnergym #gymtips #bodybuildingmotivation #trainingintensity by @musclequesthub

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4 days ago

Most lifters only train rear delts with light flyes, missing out on heavy rowing overloads.

Mike O’Hearn demonstrates how to target the posterior deltoid on a seated row using an EZ-curl bar attachment. By leaning back slightly and pulling high toward the upper chest with flared elbows, the line of pull forces the rear delts into deep horizontal abduction under continuous cable tension.

Follow for more bodybuilding breakdowns, lifting biomechanics, and training tips.

Video Source: Mike O’Hearn (@mikeohearn) by @musclequesthub

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5 days ago

Arnold Schwarzenegger explained the biomechanics simply: the bicep has two primary jobs—flexing the elbow to raise the forearm and supinating the wrist. If you start with the dumbbells neutral along your thighs and actively turn your wrists upward as you curl, you force the muscle through its full anatomical range of motion for a far deeper peak contraction.

Video Source: Arnold Schwarzenegger by @musclequesthub

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5 days ago

Most lifters only train rear delts with light flyes, missing out on heavy rowing overloads.

Mike O’Hearn demonstrates how to target the posterior deltoid on a seated row using an EZ-curl bar attachment. By leaning back slightly and pulling high toward the upper chest with flared elbows, the line of pull forces the rear delts into deep horizontal abduction under continuous cable tension.

Follow for more bodybuilding breakdowns, lifting biomechanics, and training tips.

Video Source: Mike O’Hearn (@mikeohearn) by @musclequesthub

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5 days ago

Constantly rotating exercises every workout feels exciting, but it prevents you from truly tracking progressive overload.

6x Mr. Olympia Dorian Yates highlights how legends like Arnold Schwarzenegger, Lee Haney, and Ronnie Coleman relied on the exact same cornerstone lifts day in and day out. Unless an exercise feels stale and changing it provides the mental spark needed to push higher physical output, your core staples—squats, leg presses, and heavy rows—should remain unchanged. Push hard on the proven movements for 5 to 6 weeks, then deload to recover before going heavy again.

Audio Source: Dorian Yates (@thedorianyates) by @musclequesthub

8k

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6 days ago

7x Mr. Olympia Phil Heath demonstrates how common execution locks out the joints hard and shifts shearing forces straight into the connective tissue. The fix: drop the dumbbells slightly behind the head into a deep stretch, keep the upper arms pinned back, and press up rather than driving forward. This path preserves constant tricep tension while keeping joint stress off the elbows.

Video Source: Phil Heath (@philheath) by @musclequesthub

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6 days ago

You are training. You are eating. But you aren't growing. The culprit? Cortisol.
Research published in The Journal of Clinical Endocrinology & Metabolism confirms that chronically elevated cortisol levels dramatically accelerate muscular catabolism (the breakdown of tissue). When your main stress hormone is peaked, your muscle protein breakdown rate can exceed myogenesis (muscle growth).
Essentially, your body stops building muscle and starts consuming its own mass for fuel, leaving your hard work in the gym completely nullified.
The most intense workout cannot override a chronically stressed biological state.
Stop fighting against your own biology. Manage your stress, manage your recovery, or prepare for a severe, endless plateau.
Prioritize the mind as much as the muscle.
Save this. Share it with a warrior who is overtraining and under-recovering. 💪 by @musclequesthub

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7 days ago

Standing completely upright on dumbbell lateral raises often places the front delt directly against gravity, turning a side delt movement into an anterior raise.

IFBB Pro Chris Cook explained the mechanical fix: hinge forward just slightly at the hips. Tilting your torso positions the medial and rear delts directly on top, keeping tension locked strictly on the lateral head while protecting the joint and bringing up lagging posterior fibers.

Video Source: Chris Cook (@chriscookofficial) by @musclequesthub

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7 days ago

Most lifters stop their sets when it starts to burn, leaving 3 to 4 reps on the table.

In Blood & Guts training, hitting concentric failure was only the halfway mark. With a training partner guiding forced reps, you force every single muscle fiber to fire under maximum load, fighting the negative lowering phase until the muscle has nothing left to give. One all-out working set taken to true muscular failure will always trigger more growth than multiple half-hearted sets.

Video Source: Dorian Yates (@thedorianyates) via Muscular Development & NicandroVision Motivation by @musclequesthub

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7 days ago