Working out for aesthetic purposes: building muscle mass, cutting weight (especially fat), creating desired body proportions.

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2answers
608 views

Creatine and protein schedule

I'm 17 and I workout 5 times a week with my uncle after school for conditioning for football next year and I need to get stronger and bigger and we lift everyday and run on the treadmill everyday and ...
12
votes
5answers
723 views

Is increasing resistance the only possibility to build more muscle mass?

I've often read and heard that you can only build more muscle-mass (get stronger), if you continuously increase the resistance weights (e.g. here). But for me, it's the case that I'm often not able ...
3
votes
1answer
214 views

Body building and gaining weight

I'm 5'10" tall and weight only 56kg. I'm trying to be massive and doing some workout daily, like push ups for at least 30 minutes, with two breaks. In the last 6 months I gained only 5kg. I'm quite ...
3
votes
1answer
754 views

Does the optimal hypertrophy rep range apply to tired muscles?

It is generally accepted that the optimal rep range for muscular hypertrophy is around 6-10 reps. And it is also generally accepted that after 3 minutes of rest muscles will recuperate all the energy ...
5
votes
1answer
264 views

Why do bodybuilders take such a long recovery period?

Why do bodybuilders take recovery periods that are longer than any other type of athlete? Im doing a mixture of weights and cardio. I try to do 2 sessions with weights focusing on upper body and 2 ...
1
vote
1answer
281 views

What is a good and tested body building programs for a beginner?

What would be a good body building program for a beginner? I have been searching the Internet and find a lot of programs but am not sure about the credibility of the people who have published these ...
9
votes
3answers
249 views

Compound, total body exercises minimising quad and ham development

I'm currently squatting twice a week, deadlifting once. Deadlifting doesn't concern me because I feel my back is getting a great workout and the hips are starting much higher than the knees, but ...
55
votes
4answers
45k views

Is it healthy to exercise a muscle when it's still sore?

Is it healthy or is it damaging to exercise a muscle while it's still sore from a previous workout?
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3answers
225 views

Weights before or after cardio session?

I am a 21 year old male weighting 99kg. I already have my diet managed, but it is a more weight loss orientated diet currently (I understand about needing to eat more to gain muscle etc.) I am ...
5
votes
3answers
5k views

A linear progression v-taper program

I've now done four Starting Strength workouts and admire the linear progressive nature of it and really look forward to each workout. I'm not sure however it's the best choice for addressing my ...
3
votes
3answers
787 views

Body fat loss halted. Anyone have experience getting under 8% body fat?

I have successfully reduced my body fat from 15% to 8.5%. Keep in mind these are pinch tests so the over all body fat calculated percentage might be a bit off. My abdominal skin fold measures 7.1mm. ...
7
votes
2answers
878 views

Are these Workout Routines right for Body Building

The weightlifting-101 blog post on the stackexchange blog and posts on fitness.SE has helped me learn more about strength training and body building. My goal is body building (to bulk up) in short ...
8
votes
2answers
2k views

Deadlift - belt or no belt?

The deadlift seems to put a lot of pressure on the spinal vertebrae. Is it safe to deadlift without a belt or does correct form completely eliminate the need for one?
5
votes
1answer
3k 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 ...
2
votes
4answers
2k 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
2answers
2k 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 ...
22
votes
3answers
22k 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
551 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 ...
2
votes
1answer
309 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
497 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
1k 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
183 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
3k 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
796 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
2k 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
288 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
2k 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
1k 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
373 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
1k 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
226 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
4k 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
868 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
161 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 ...
6
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: ...
8
votes
2answers
8k 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 ...
1
vote
2answers
500 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
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1answer
111 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
406 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
230 views

Beginning the deadlift exercise

With so much misinformation all over the internet, how do I learn the Deadlift?
3
votes
1answer
703 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?
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2answers
4k 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
434 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
300 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
518 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
285 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
716 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
365 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 ...
2
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1answer
2k 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?
4
votes
1answer
1k 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 ...