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

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40
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13answers
42k views

I am underweight. How do I gain weight and muscle?

I am a man in my twenties. Although I am 5 feet 6 inches tall, I weigh only 100 pounds. I want to gain weight as soon as possible. How do I gain weight and muscle as fast as possible?
21
votes
1answer
2k views

What are the trade-offs of weight versus repetition?

When doing work out with weights, what is the impact of trade-off between amount of weights working with number of times an exercise is repeated For example, I can repeat an exercise 10x3 times ...
17
votes
4answers
3k views

Protein: How much is too much?

I'm currently taking in 100 grams a day of protien via whey powder. I used to take 250 grams when I was training. I've read that you should intake 1 gram per pound of body weight you have when ...
8
votes
2answers
1k 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 ...
22
votes
7answers
7k views

What exercises are good to build up to performing chin-ups?

I can't do a single decent chin-up, are there any easy alternatives that I could build up in quantity as a forerunner to being able to do chin-ups? Alternatively are there are any weights exercises ...
7
votes
2answers
2k views

How to lose fat and gain muscle at the same time?

Firstly, is losing fat and gaining muscle at the same time possible? If it is possible, what is the general nutrition and exercise plan to do it? Secondly, is losing fat and gaining muscle at the ...
62
votes
4answers
50k 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?
23
votes
3answers
24k 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 ...
16
votes
4answers
5k views

How does alcohol really affect gains?

I have been training with a personal trainer now for about a year; we work four days a week (Monday, Tuesday, Thursday and Friday) and do bodybuilding splits. So, we do dynamic lower core, heavy ...
11
votes
4answers
3k views

Smoking and its effects on muscle building

Does smoking effect the muscle building process? I understand it can effect your endurance.
4
votes
1answer
2k 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 ...
12
votes
5answers
756 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 ...
8
votes
3answers
2k views

How to strengthen my wrists?

While my wrists are fine in general, some of the more strenuous exercises I (try to) do are painful sometimes; for example, one-armed pushups. I used to have more problems, even when doing pull ups ...
32
votes
5answers
19k views

How do I naturally boost my Testosterone levels?

Its a well documented fact that testosterone in essential for muscle development. So much so that some will want to go to the lengths of taking synthetic testosterone in order to aid their ...
10
votes
2answers
10k views

How does muscle size relate to strength?

I've heard it often that the size of muscles, for example biceps, is not related to how strong someone is. Is this true? See for example this image of Gu Yanli who won the strongest man championship ...
12
votes
7answers
1k views

What novice program should I recommend to my unfit friends?

I lift, but most of my friends don't. What should I have them do when they (finally!) decide to try coming to the gym with me? My friends are not fit, but also not obese or possessing gross injury. ...
7
votes
1answer
115 views

What differences in the muscle structure can be seen when trained for Strength vs Hypertrophy vs Endurance?

This question is bugging me for few weeks now. Its not that I didn't try to look up. I never found a complete answer in an understandable language. From the articles I read over internet I could just ...
10
votes
1answer
6k views

How to train up to 50 pull-ups?

My target is to do 50 pullups (without coming down in between them of course). Is it more beneficial (faster for me to hit my target) by doing 1-shot as much as I can or is it more beneficial to ...
9
votes
2answers
2k views

Is there a maximum amount of protein the human body can absorb a day?

Assuming I workout on a regular basis and I'm in constant need for protein for recovery.
8
votes
2answers
455 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 ...
3
votes
1answer
227 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 ...
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 ...
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 ...
8
votes
3answers
2k views

What is the opposite exercise of push ups?

I've been doing push ups on a daily basis, and I feel like I need to also train the opposite muscles, to make sure I'm training evenly. What would be a good counter-exercise for push ups?
8
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 ...
23
votes
5answers
9k views

What are the recommended exercise types for getting broad shoulders?

What exercises do you recommend, if one's main target is broad shoulders (and chest too, but less priority)? Does reducing exercises for other muscle group help? Any other tips?
6
votes
2answers
2k 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. ...
4
votes
1answer
2k 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 ...
2
votes
2answers
1k views

Deadlifting yesterday gave me pain in my lats. What is the proper posture for deadlifting to avoid this?

Yesterday I did deadlifts in my workout, then I got pain in my lat muscles and also in the thigh. I think this was caused by wrong posture which also can lead to back problems. But I don't know the ...
14
votes
2answers
1k views

How to breathe in lifts requiring tight core (squats, deadlifts)

I am a bit confused about the correct breathing technique in lifts that require core strength. Take the squat as example: 1) Some people say that it is very important to breathe in at the top of ...
9
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
3answers
6k 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 ...
4
votes
3answers
752 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 ...
3
votes
2answers
82 views

Is it necessary for a vegan to supplement protein?

Is it necessary for a vegan who wants to build muscle to take a protein supplement, or can they get enough protein from diet alone?
3
votes
1answer
442 views

Implications of the fact that resistance bands doesn't provide constant force for pull throughs and in general

Some time ago I asked a question about how to replace deadlifts with resistance bands: Resistance band deadlifts. One point was that the resistance band doesn't offer a constant resistance but it ...
3
votes
1answer
756 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
1answer
91 views

How to compensate for extended cardio as body builder

I'm am doing body building as a hobby with 4 training sessions a week lasting for 60 to 90 minutes. I had good results with an intake of around 3.500 calories per day, the usual low carb diet. My goal ...
1
vote
1answer
75 views

Skull crusher exercise positions

Usually I do flat skull crushers for Triceps but I have seen some guys doing it in incline and decline way. What is the difference between incline, decline and flat modes? Is it same as we do ...
1
vote
2answers
159 views

How do I check my own form doing weight lifting?

I don't work out with a partner and I don't want to, so that's not an option. Is there a general method I can use to check my own form during moves? For me this is specifically about bodybuilding ...