Working out for aesthetic purposes: building muscle mass, cutting weight (especially fat), creating desired body proportions.
3
votes
1answer
422 views
How does doing more repetitions improve muscle definition?
I always heard people saying lifting heavier weights helps build muscle mass while doing more repetitions helps improve muscle definition. I have no trouble understanding the former. But how does one ...
5
votes
2answers
10k views
Why do compound exercises build more mass than isolation exercises?
I've heard this a million times:
If you want to get massive, you have to do compound exercises, not
isolation exercises.
A specific example is the Hodge twins suggesting to do chin-ups rather ...
2
votes
4answers
1k views
What are good books on muscle building heavily based on science?
Please suggest few books on the topic of muscle building, that are heavily backed by scientific research.
I prefer them to be light on concrete training programs, but heavy on facts and research ...
2
votes
3answers
800 views
How to maintain my body without fat and reduce belly?
I've been going to the gym for the past 3 years. Although my body shape has changed a lot, my weight has been stable 70kg for this period. For example, my biceps has developed a lot, but I was unable ...
19
votes
3answers
12k views
Why is muscle size not proportional to strength?
This guy claims that Olympic powerlifters working in the 1-6 rep range can increase strength without increasing muscle size.
http://www.bodybuilding.com/fun/topicoftheweek8.htm
Trained Olympic ...
7
votes
2answers
265 views
In bodybuilding, how do I train my traps and lats without involving my biceps?
Some people like it not to train biceps together with their back, because "when you get to workout the biceps, it is already tired from the back exercises". Sometimes, you have a hurt biceps and need ...
4
votes
2answers
1k views
If you consume a lot of protein but don't exercise does it go to waste?
I recently had surgery and have been asked to avoid exercise for atleast 4 weeks. Before surgery I was doing moderate weight lifting and cardio several times a week and consuming 200 grams of protein ...
2
votes
1answer
178 views
Should rep range be determined by muscle fiber composition?
There are many people, including Arnold Schwarzenegger and Hodge Twins, who say that endurance and stabilizer muscles should be worked out at high rep ranges (16+) for optimal hypertrophy. Their ...
5
votes
1answer
347 views
In a bench press, are there any tricks for determining which muscles are the weakest?
Is there some trick to determine which of the three basic muscles is the weakest in a bench press? I'm referring to the pectorals, shoulders and triceps.
I have been working my chest with dumbbell ...
1
vote
1answer
503 views
What is the optimal sleep schedule for bodybuilding?
To find the perfect sleep schedule for bodybuilding, I think we should look at the top professional bodybuilders. 4 time Mr. Olympia Jay Cutler said in a Q&A session that he gets 8-9 hours of ...
3
votes
1answer
111 views
Why does the glycemic index of a carb NOT affect exercise performance?
I read an article on SimplyShredded that claimed that the type of carbohydrate doesn't matter, but rather only the amount of carbs matter to bodybuilders. In the following excerpt, the author claims ...
2
votes
4answers
784 views
Skinny wrists - will this change as the rest of me does?
I know it's vain - but I'm not blessed in this department. As I progress down the road towards the body I want instead of the current body I have can I expect my wrists to gain in proportion also?
I ...
6
votes
1answer
336 views
What changes between the 5 rep range and the 10 rep range?
Through observation and empirical evidence, a lot of strength trainers and bodybuilders have found that 5-6 reps is ideal for building strength, while 10-12 reps is ideal for building size.
I've ...
4
votes
3answers
1k views
Bench pressing and deadlift on even days, squat and pull up on odd days. Is this all I need?
I recently read an article in Men's Journal:
[A] guy who hasn’t trained in a long time, if ever, will get stronger faster on the simplest program of squats, dead lifts, and presses, three times a ...
3
votes
1answer
168 views
Why is the order of exercise routines important?
Many advice me to do the exercises for shoulders, lats, chests first and then do the arm specific ones (biceps, triceps) or the abdominal ones. For eg the full-body workout from the exrx site. Is ...
7
votes
4answers
1k views
What scientific evidence says cables build less muscle than free weights?
Look at any classic bodybuilding book or DVD and it will say free weights are superior to cables (and machines) for muscular hypertrophy. Joe Weider and Arnold Schwarzenegger are two famous proponents ...
3
votes
3answers
663 views
Is this pain in my neck — after Smith Machine squats — just DOMs or something else?
Last Thursday (so, 5 days ago), I did a short leg workout, centering on finding my maximum weight for squats. I used a Smith Machine and, for the first time ever, I did not have a pad on the Olympic ...
5
votes
1answer
355 views
When I workout, do my guts grow, too?
There could be two reasons:
1. Testosterone release
As far as I understand, when one works out, it provokes a testosterone release that promotes the repair of microtears in the muscles involved in ...
5
votes
3answers
654 views
How to maintain muscle during breaks from training?
I m 25 years old and have been going to the gym for the past 3 years. Recently, I took 10 days off due to illness and noticed that I lost muscle. This happens whenever I take a break from the gym.
...
2
votes
1answer
161 views
Will a vegan diet affect my bodybuilding progress?
I am a vegetarian, and I don't eat eggs. I want to start body building and I am wondering how I can continue without eating eggs. In any case I will not eat eggs I want to solely continue a vegetarian ...
0
votes
2answers
2k views
I am 22 years old & 5feet 2inches tall. I wanna become taller. what do I do? [duplicate]
Possible Duplicate:
How to Increase height naturally? Are those ads gimmicks?
I am 22 years old. And I am just 5feet 2inches tall. I wanna become taller. I have heard that there is an ...
5
votes
3answers
510 views
Obtaining protein from alternative non-meat sources for bodybuilding
I have allergies towards egg whites and meat. I cannot eat chicken, beef, or pork. Others meats though like quail, fish are fine.
What products can I substitute for eggs and meat? I would like to get ...
0
votes
1answer
132 views
different muscle fiber types relation to size/strength
The accepted theory (I think) is that quick-twich (white) muscle is responsible for sprinting and weight lifting and slow-switch (red) muscle is for endurance.
We know that too much endurance ...
5
votes
2answers
1k views
Should I train all muscles or concentrate on some muscles in each session?
Say I train 3 times a week. Which alternative is better:
Just train all target muscles in each session, no focus on any muscles on any session, or
Dedicate each session to some muscles. For example: ...
7
votes
2answers
3k views
How does muscle size relate to strength?
I've heard it often that the size of muscles, for example biceps, is not realted to how strong someone is. Is this true?
See for example this image of Gu Yanli who won the strongest man championship ...
0
votes
2answers
353 views
Leaving Bodybuilding after some years may cause bulging of the body?
I have read somewhere and heard from so many friends and people that if we leave bodybuilding after certain years it might bulge or body and etc. Is it true?
0
votes
1answer
104 views
Advanced Fitness Program
Can anyone recommend somewhere where I can get or buy fitness programs for body building?
I want to change my program every 6 weeks or so.
I was using a personal trainer but he has moved to a ...
3
votes
2answers
323 views
What should skinny people do to track progress?
Since skinny people, like myself, need to track their progress while building muscle mass and staying feet; what should I be looking at?
Right now I'm measuring muscle, weight, and body fat but is ...
3
votes
1answer
200 views
Beginning the deadlift exercise
With so much misinformation all over the internet, how do I learn the Deadlift?
2
votes
1answer
583 views
Is the deadlift necessary for an intermediate bodybuilder?
I have been lifting for 6 years (non professionally) yet never seriously tried the Deadlift exercise.
Is this exercise necessary for intermediate\advanced bodybuilders in any way?
1
vote
2answers
2k views
How do I warm up my biceps?
I have been going to gym for past 3 months.
How do I warm up my biceps? Please give me some suggestion.
I dont know the rules.
What are the steps for improve my biceps?
Whether work out in low ...
8
votes
2answers
325 views
Keeping track of muscle dimensions
I am looking for tools and procedures to keep track of changes in sizes of muscles.
(or groups of muscles like upper arms and chest). (1)
How feasible is this? (2)
Are more subjective measures like ...
5
votes
2answers
267 views
Intensive training after 8 years
Long time ago I used to run in the mornings, workout in the gym 2 days a week, and some martial arts. I was not a gym freak at all but I had some nice definition.
Now 8 years later (and 30 years ...
3
votes
2answers
368 views
Are there adverse side-effects when creatine is not taken with liquids?
I bought some Optimum Nutrition creatine (Creapure blend of creatine monohydrate) and it does not dissolve in liquids. When I stir the creatine into a sugary drink or even plain water, the crystals ...
3
votes
1answer
251 views
Weights + Conditioning circuit + Mixed martial arts
I'm thinking of starting a regime, where I hit my local gym 3 hours a day 6 days a week. I am 5'7" with a moderate build and I weigh 65kg. I'm wanting to build muscle and lose fat.
The first 1hr ...
3
votes
1answer
408 views
How do you calculate daily vitamin requirements?
I'm looking at the nutrition facts label on my protein shake bottle and it says:
Protein 42g - 84% DV
Vitamin C - 100% DV
Vitamin A - 40% DV
Vitiman D - 50% DV
etc...
I know the 84% daily value ...
8
votes
3answers
332 views
Is growth of a muscle limited to the size of the opposing muscle?
I've read and heard from several bodybuilders (Arnold, big Youtube guys) that the pectorals will only grow in proportion to the upper lats. Both must be trained equally to see growth.
What is the ...
1
vote
1answer
934 views
Is it necessary to eat supplements for Bodybuilding?
Please tell me whether is it necessary to eat supplements for a bodybuilder. Abs and Muscles etc, can it build as fast as when supplements are taken?
3
votes
1answer
773 views
Weight gain diet for a Pescetarian?
I was weight gaining/lifting about 5 years ago on a diet consisting of a lot of chicken, beef and tuna.
However, I stopped, and have since then stopped eating factory farmed meats, and now have a ...
4
votes
3answers
510 views
Working out 5 days a week when following strengthening routines
I am currently following the strengthening routine suggested by @DaveLiepmann 3 days a week.
Extracts from this thread - Are these Workout Routines right for Body Building
2.In each workout you ...
4
votes
1answer
1k views
Should I consume protein shakes after team sport (cardio)?
I started to consume protein shakes (about 25g with milk and water) after hitting the gym to help me gain muscles. I also play flag football two times a week, where the training is more focused on ...
6
votes
2answers
1k views
What is the optimal bulking / cutting rotation schedule?
What is the optimal bulking / cutting rotation schedule for maximum muscle gain and fat loss? By bulking, I mean eating tons and lifting heavy. By cutting, I mean eating less and doing more cardio. ...
5
votes
2answers
725 views
What is the genetic potential for muscular development?
I've heard the concept of "genetic potential" thrown around when referring to bodybuilding. They say that people are hardwired to reach certain size. I have the following questions regarding this ...
4
votes
4answers
2k views
Best timing and amount of protein intake for building mass
I'm 18 years old and started bodybuilding two years ago. To build muscle mass, I want to optimize my diet/nutrition.
I know that 2g of protein per 1kg body mass would be a good choice and one doesn't ...
4
votes
7answers
2k views
What are some free weight exercises to isolate hamstrings?
We have tons of squat variations to work the quadriceps and glutes, but I've never seen a free weight exercise to really work the hamstrings. It seems like hamstring isolation is only possible on a ...
4
votes
2answers
5k views
Is “micronized” creatine better than regular creatine?
I frequently read advertisements for "micronized" creatine which is supposedly more pure, easier to absorb, and more effective than regular creatine. Is there any validity to this claim?
4
votes
2answers
1k views
I need an effective excercise for wings/chest
I need an effective exercise for chest wings.
Basically my body is normal, but my chest is almost same in width to my lower body and the belly.
I want my chest/wings to be more in width, so it becomes ...
4
votes
1answer
353 views
Are certain muscles less prone to DOMS?
I feel Delayed Onset Muscle Soreness (DOMS) on all my muscles except my medial deltoids. I know DOMS is not the only sign of muscle growth, but it's one good form of feedback. The way I do medial ...
5
votes
4answers
995 views
As a hardgainer, how do I get the right balance of calories to add size without adding fat?
I am a prototypical hardgainer, 23 years old and never weighed over 10 stone until recently when I started lifting weights again (lifted in the past and never saw any noticeable gains).
I read in an ...
5
votes
2answers
1k views
Hand position in dumbbell bench press
How does hand position in a dumbbell flat bench affect which muscles are activated? The positions I know are palms facing each other and the traditional palms facing down. On rare occasions I see ...
