Working out for aesthetic purposes: building muscle mass, cutting weight (especially fat), creating desired body proportions.
43
votes
4answers
26k 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?
32
votes
5answers
15k 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 ...
25
votes
11answers
12k 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?
22
votes
5answers
6k 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?
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 ...
18
votes
2answers
1k views
How long should I rest in between sets?
If my goal is size.
EDIT: Since other people with potentially different goals than mines are likely to see this question, it would be good if your answer includes the optimal rest times for different ...
14
votes
4answers
2k 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 ...
13
votes
5answers
1k views
Is it possible to “tone” up your muscles?
I hear a lot of people talking about going to the gym to "tone" up their muscles. What they usually do to improve their tone is to do relatively high reps with relatively low weights - say 30-50 reps ...
12
votes
1answer
8k views
For better muscle growth, how many hours' sleep are recommended after doing a workout?
I heard to help muscle growth one has to sleep a lot after doing a workout. How long is the recommended one? Does this mean the best time to workout is at night so you can go to sleep immediately ...
12
votes
2answers
236 views
Can I train for 'mass' on some parts of my body, and 'strength' for others?
Is it possible to perform strength training on certain muscle groups and training for mass gain on others?
For example, I don't want big legs, but I of course want much stronger legs. Can I do ...
11
votes
7answers
556 views
Can I be serious about getting into great shape if I have an office job?
I'm a web developer. I spend 5 days a week, 8-10 hours per day in front of my PC in a chair.
I want to get in insanely good shape. I don't mean I want to be a little stronger than the average person, ...
11
votes
5answers
620 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 ...
9
votes
5answers
921 views
Muscle building exercises without looking like the Hulk, think toned and defined
I'm looking to tone my body up and build muscle, but don't want to look like the Hulk or the chicken-legged guys with a huge upper body.
I would like to target:
Upper Body
Lower Body
Mid area ...
9
votes
3answers
178 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 ...
9
votes
2answers
1k views
How much do the plates in Crossfit weigh?
I've been a long time bodybuilder, but never tried Crossfit. I watched some videos of Crossfit athletes use large plates of the same size as the 45 pound plates I find in bodybuilding gyms. I am ...
8
votes
3answers
379 views
Are crunches an effective exercise for building the abs?
Vince Gironda was famous for training people like Arnold and Lou Ferrigno and operating Vince's Gym. He was one of the OGs of professional bodybuilding.
There's a story I've heard more than once ...
8
votes
2answers
327 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 ...
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 ...
8
votes
1answer
182 views
What is the optimum training intensity to prevent atrophy when on a caloric deficite?
I know that when I'm on a caloric surplus, I stimulate hypertrophy best if my training intensity lies somewhere between 6-12RM.
Now let's say I'm on a caloric deficite. What intensity is optimal for ...
8
votes
2answers
169 views
What are the endocrinological benefits of holistic rest in bodybuilding?
It's common knowledge that bodybuilders need rest after a workout to rebuild muscle. Everyone advises localized rest. That is, you should give a particular muscle at least 48 hours of rest before ...
7
votes
2answers
1k 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 ...
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 ...
7
votes
2answers
268 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 ...
7
votes
2answers
737 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.
7
votes
2answers
1k 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?
7
votes
1answer
249 views
What is the scientific explanation for beginning weightlifters' ability to gain muscle and lose fat simultaneously?
I'm sure you have heard this a million times in bodybuilding articles and forums:
Only beginner weightlifters can gain muscle and lose fat at the same time.
For intermediate and advanced ...
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 ...
6
votes
3answers
2k views
Smoking and its effects on muscle building
Does smoking effect the muscle building process? I understand it can effect your endurance.
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. ...
6
votes
1answer
338 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 ...
5
votes
3answers
1k 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 ...
5
votes
3answers
662 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.
...
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 ...
5
votes
3answers
512 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 ...
5
votes
2answers
591 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 ...
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
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 ...
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: ...
5
votes
1answer
350 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 ...
5
votes
2answers
726 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 ...
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 ...
5
votes
1answer
165 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 ...
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 ...
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
3answers
513 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 ...
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
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 ...
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
1answer
1k views
How to sculpt masculine VS feminine chest?
How should men and women differ their chest workout to attain a chest suitable for their gender? Here are the qualities that I believe are masculine and feminine. Your thoughts may differ, but I'd ...
