How to safely and effectively build muscle, whether for looks or for strength. Also, how muscles work physiologically.

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2answers
102 views

Stronglifts 5x5, Balancing and What Next? [on hold]

Progressing well for the last couple of months on Stronglifts 5x5. (25 y/o, male, 6ft, 80 kg / 176 lbs weight / eatting a surplus of 3200 kcal) How to stop my Bench and Overhead Press lagging ...
-1
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1answer
42 views

What is the right protein for me? I'm struggling to find one [closed]

I am a 14 year old athlete who plays football at academy and also internationally with a few caps. My pre-season has started and I need some protein to assist with my training and training goals. I ...
2
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1answer
104 views

How is hypertrophy (muscle-gain) provoked?

What are the mechanisms that must be present in order for me to gain lean muscle mass (purely from a training perspective)?
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0answers
35 views

Fingers, hands and wrists specific stretching exercices

I am looking for some specific exercices for fingers, hands and wrists to improve the flexibility and not the strength. This is because I suffered of a bad tendinitis mostly to the flexor tendon of ...
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0answers
31 views

Whats the difference between stretching and massaging muscles?

In terms of fitness, what are the differences between massaging and stretching? Do they have different roles in muscle recovery?
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1answer
74 views

scientific papers on muscle growth in (severely) undertrained males?

It's common knowledge that weak individuals tend to pick up strength at a rapid pace given some 3x a week barbell training program. Some (starting strength) say there's massive lean body mass (LBM) ...
2
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1answer
100 views

Can simply tightening your muscles replace lifting weights for gaining strength? And if so, can electrical stimulation cause it?

This question is two parts. First, can tightening your muscles repeatedly increase their strength similarly to lifting weights? Second, if this is true, can electrical stimulation of the muscles make ...
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3answers
81 views

Does Whey Protein cause damage to teenagers who haven't fully grown? [closed]

I am a teen, 15 I do quite a lot of gym work along with football. I am constantly sore and I feel that my work doesn't achieve anything because there isn't enough protein to repair and make my muscles ...
3
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1answer
80 views

How to listen to the body during a run?

I am newbie in running and I am not interested in long runs or any records. I start to run weekly 10km 6 months ago, now I run for 20km (with a bit of effort). I would like to understand what the ...
2
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1answer
54 views

tingling feeling in arm muscles while working out [closed]

When I'm working out with a new weight that i'm not used to (I actually do calisthenics, but I use a weight vest) towards the end of my work out, when I'm really feeling it, I notice that as I'm doing ...
6
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2answers
92 views

How to avoid muscle loss when doing prolonged cardio (around 15 days in a row)?

I know this question may seem irrelevant since there are many good answers addressing it, for example this one. However, the questions and answers I found are all about losing muscle while regularly ...
4
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2answers
152 views

Developing very strong Quadriceps

I'm 43 old and I have practiced martial arts for the last few years. My thighs have strong muscles but I don't think they are strong enough. Some of the practitioners in my martial art have thighs ...
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0answers
65 views

What causes a “pump” feeling in muscles?

I think its fairly common knowledge that if you pick a medium weight (for you) dumbbell up and smash out 12 bicep curls you will feel a "pump" in your muscles as they grow temporarily. I have seen ...
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2answers
184 views

What is wrong with a beginner following the Rock workout schedule?

So I am about 5 months into training and I am struggling to come up with a suitable routine. My gym buddy suggested me to do what rock does, which is simply-put, one muscle group a day, 2 day rest, ...
2
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2answers
265 views

Osta-Red Supplements [closed]

I have been researching into the Osta-Red supplements online. From the reviews I have been reading they seem to be great for lean muscle mass building without water retention or potential side effects ...
1
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1answer
53 views

MadCow Routine - When to stop / restart?

In this pic I added the first day of my MadCow spreadsheet. My question(s) are: When do I stop (start over)? For example, if I started Week 6 and I will try to squat 5 reps of 110kg But I only ...
1
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1answer
47 views

Muscles twitching during non-workout activity [duplicate]

I've had periods in time where I'm just sitting in the office and all of the sudden one of triceps would start twitching like once per second or a bit more spread out. It doesn't hurt, but it's ...
2
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3answers
886 views

What should be the best plan for me to lose fat and gain muscle

3 months ago I joined a gym. I am following a diet and doing mostly cardio workouts. To date I have lost 5-6kg (I weighed 85kg before I started). I have a couple of questions: Should I continue ...
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2answers
72 views

Best swim crawl to enlarge the shoulders

What is the best crawl that helps to broaden your shoulders? Is is possible to tell that theres a crawl, according to the specific movements, better than the others for this aim?
3
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3answers
178 views

Heavy weight vs Light weight?

My goal is to build muscle size. There is lot of information online which says like Arnold says(3rd point) you need to lift heavy to increase muscle size and there's other information as well like on ...
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2answers
92 views

Can posture braces help strengthen muscles?

Lately I have been trying to correct my bad posture(curved shoulders and Anterior pelvic tilt). Among all the possible solutions I found, the most common were the stretches and other exercises to ...
1
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1answer
65 views

I need help to be able to focus during my work outs [duplicate]

I stop working out few months ago because of work I travel a lot and I lost a lot of muscle . I got me a membership at a gym but is so hard for me to concentrate and motivate myself while I'm at the ...
2
votes
2answers
349 views

How much protein should I be eating?

I am 59 yrs old, 6'5" and I currently weigh 245lbs, up from my lowest of 230lbs, after having lost 110lbs last year. I have a desk job during the day and I work out with weights 3 times a week for ...
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4answers
97 views

how to lose fat hips after weight loss? [duplicate]

here is my "chronological weight loss" : when i was 23 I weighed 103 kg then I started to walk long distances ( sometimes 10 km per day and 3 times a week) I also decreased food rations (1/3 of what i ...
5
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4answers
153 views

Should strength training be altered according to whether you're seeking size vs strength?

When I read about strength training, the advice often comes with the assumption that the reader wants to get "big". I want to achieve strength, but would prefer not to increase size too much if ...
0
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1answer
57 views

What is the most inclusive exercise that does not require tools? [closed]

By most incluse I refer to activating the most muscle groups. The background of my question is the following thought: If you had to choose one single exercise to do every day, which one would it ...
2
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1answer
111 views

Stretching during exercises?

Is it correct to make a brief stretching session even during physical activity, and not just at the end?
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1answer
118 views

MY CHEST IS UNEQUAL.Help me make them equal.please [duplicate]

My chests are not equal.My left chest is fully outward and developed and where as my right is full pressed in.PLEASE help me to make both sides equal. this is affecting my abs to making them unequal.
1
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1answer
82 views

How can I tell if it is a cramp or tear? [closed]

Is there anyway I can tell a difference between a muscle cramp and a muscle tear? I was running today on the treadmill, and decided to increase the speed a little bit, but after some time my left calf ...
4
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1answer
58 views

What muscles are involved in the downward movement of the v-sit?

Can you help me with the muscles involved in the downward movement of the V sit? Downward would be eccentric but what muscles are the primary movers?
5
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1answer
162 views

Is it possible to move each toe individually?

I'm wondering if it is possible (probably with lot of training) to control each of my toe independently of the others. Big toe and pinky: no problem, but the three middle ones... I can't. This ...
2
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2answers
123 views

Is lack of soreness adequate to determine whether it's time to train again?

I have seen a lot of questions here regarding training while sore. Most of the answers seem to agree that it is okay to train while you are sore. However, none of them address the core of the issue: ...
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2answers
93 views

Is working on the same set of muscles in a day a sound advice for muscle building, what is the scientific reasoning behind it? [duplicate]

My gymmates told me that if I want to build my muscles, I should concentrate on one part of muscles ( eg: biceps) in one day, then move on to the next part of the muscles the other day. Never ever ...
3
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5answers
2k views

My trainer insists on stretching before any exercise, even warming up. Should I be worried?

He wants to start out by doing rather strenuous, even slightly painful, static stretches, mostly in the legs, followed by 10-20 minutes of cardio and then the rest of the workout is mostly lifting. We ...
2
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2answers
111 views

What are the functional effects of hypertrophy?

Hypertrophy means that your muscles are bigger, but does this mean that they don't perform better or worse than smaller muscles? Is it really possible for hypertrophy of the muscles to have no ...
1
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1answer
114 views

Can one get ripped by just playing a/some sport(s)? [closed]

I've been getting in shape lately. I was kind of fat some months ago and I'm not anymore (thanks to a bit of running, a bit of sports like volleyball, and a bit of eating better). I have a decent body ...
1
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1answer
82 views

How can I do a recomp?

I am 17, and I used to be really skinny, but I had great cardiovascular health. I decided to bulk up and I started bodyweight exercises and ate at a surplus. The thing is, I gained a lot of fat and ...
2
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1answer
191 views

Would only doing exercises on a regular basis, without worry about anything else, help grow muscle?

I'm male 24. I'm occupied with my office work so I'm trying to minimize the effort in exercise as best as I could. This means that I don't go to the gym, and I don't buy any equipment. The only thing ...
1
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1answer
147 views

Can you do a lot of cardio to lose weight but keep your muscle mass?

I was wondering, if i do more cardio like + 45 min more on my current 30 min, with proper diet and strenght exercises and calorie intake, could i preserve my muscle mass and just lose fat?
2
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2answers
162 views

Can exercises such as squats, lunges and push-ups replace running and jogging to lose fat?

Due to an injury to my right knee, it precludes me from activities such as running and jogging as it places considerable strain and intensity which results in pains. Since i have gained weight since ...
2
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0answers
16 views

Exercises to alleviate shoulder cramp

For some reason my shoulders are cramped up since last night. Lacking any other probable causes I blame temperature. Now I've been having trouble moving both my shoulders for a couple of hours ...
1
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1answer
24 views

How to do overloaded closed-kinesthetic-chain pushups without a spotter?

Muscle & Fitness says Most chest and shoulder closed-chain exercises aren't practical for developing strength, so these routines substitute the incline barbell press and barbell overhead ...
2
votes
1answer
125 views

How far can you go with eccentric body exercises?

Oops! This got longer than what I have intended, so please bear with me! Let me start off by saying that it's the first time I see a website about fitness where I can hope of receiving empirical ...
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2answers
95 views

Suggest better workout schedule to get ripped body [duplicate]

Currently, I'm doing strength exercises and cardio exercises on alternate days as 6 days a week. In strength exercise, Routine: chest & triceps biceps & back legs & shoulder 4-5 ...
1
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2answers
378 views

Same style in swimming or alternate it?

I swim for fun once per week. During a training session it is better to swim with the same style for many round (4/6 laps) or it is better to alternate the style each time? I ask it because I find ...
4
votes
1answer
101 views

What are the implications of diminishing levels of soreness in Delayed Onset Muscle Soreness (DOMS)?

A while back, I sent out the following query to a subject matter expert (through a different social media platform), but did not receive a reply. Thought I'd post it here to see if anyone with ...
2
votes
2answers
117 views

Would Training with same volume on cutting phase as on bulking result in loss of muscle?

For the first time I am going to start a cutting phase so i have a number of questions: Q1:Would Training with same volume on cutting phase as on bulking result in loss of muscle to provide energy ...
0
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1answer
75 views

No visible results, can anyone help? [duplicate]

I’m 16 years old. I’ve been using gold whey protein for quite some time now n frankly I'm seeing no results so I was thinking of switching to inner armor hard mass gainer..think it's a good idea? And ...
1
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1answer
57 views

Am I eating enough for a bulk? [closed]

5'9 and weigh 139 pounds. I've decided to bulk and need help on my diet. This is what I ate today and I was wondering whether I should be eating more, or less to gain muscle and at the same time not ...
2
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0answers
105 views

What is a muscle knot?

After starting lifting, or perhaps it was from bad posture at my desk job, I got what I think is a muscle knot and I'd like to know more about them. What causes muscle knots? On both a higher level ...