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

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Effect of smoking cigarettes on performance at the gym

What, biologically, is different on a day you smoke cigarettes and then hit the gym?
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20 views

Depleting Muscle Glycogen and Fat Burning

Suppose I do the following exercise: As many body weight squats as possible in 1 minute without stopping with a 10 second rest. Repeat 15 times. Would this deplete the muscle glycogen in my legs? ...
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1answer
45 views

When a muscle can flex so tight it's painful, is anything wrong?

As I train various muscle groups, I've noticed that I cannot flex a few of them the way I would biceps or quads. The flex becomes painfully tight verging on a muscle cramp before I finish the range of ...
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2answers
270 views

What is the minimum amount of time someone might need for muscles to recover?

I know there have been answers to this question, but I'm looking for something specific. The workout has just been completed. Now, what is the minimum amount of time required for the muscle group ...
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2answers
114 views

How to reduce muscle mass in lower body?

In my childhood I was very active and running was my favorite sport. Unfortunately, the size of my thighs, hamstrings, and calves, are disproportionately large, and they have been this way for several ...
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2answers
107 views

I am on the Atkins diet and weightlifting everyday, what is this doing to my body?

I am a novice. I eat 1/4 cup of raw oats in the morning and two portions of meat later on in the day, and tons of low-carb & low-calorie vegetables. I work out everyday, and I'm following Mark ...
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2answers
79 views

Do I lose muscle or fat when on a diet and not exercising much?

I am a thin guy (5'6-3/4" - 138 pounds), somewhere between ectomorth and mesomorph (more towards mesomorth I would think) who eats very little. I have been going to the gym to lift weights twice a ...
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1answer
55 views

Will the usage of Exo-Skeleton Gear actually weaken the human body over time?

By using Exo-Skeleton suits, are the users not undermining the whole process of exposing ones body to forces that will ensure muscle growth?
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3answers
82 views

How can I ensure I am working the muscles in each leg equally?

I have a problem with my knee where it hurts a lot when my leg takes weight (for example, I can do one-legged squats with one leg but not with the other because my knee hurts too much). This knee ...
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1answer
85 views

Best way to start excercising after taking a break

If i just started to work out after a 4-5 week break would it be best to start slowly or just pick up my old pace? The 'sport' im referring to is fitness. Im currently debating with myself whether or ...
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2answers
78 views

How can I lose muscle mass in my quads and ham strings (thighs?)

I would really appreciate the help on how to lose muscle mass in the thigh area? Ever since I recovered from weight loss (40kg back up to 46kg, age 20, female, 1.66m), I started taking lysine and ...
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1answer
151 views

Never skip leg day?

Currently I am gaining strength (and muscle) with a 3-way split. Back- biceps Chest - triceps Legs - Shoulder This however is my concern, I am getting married in 6 months and bought a suit which ...
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85 views

How much beer can i drink? [closed]

I love beer but I want to get muscles too. Is it ok if I drink 2 x 0.33 L cans per day? Beer has 5% alc.
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3answers
179 views

How long does it take for muscles to recover?

I lift weights to get stronger and to look better, I wonder how long does it take for muscle to recover after workout. I do typical workout routine for every muscle group, I work out every muscle ...
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1answer
60 views

I keep pulling/getting pain in the same muscle even when I don't exercise it

I pulled a muscle directly under my shoulder blade (dorsal muscles?) a couple of months ago while carrying something heavy - not as I picked it up but as I was walking with it, I felt the muscle "go". ...
3
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1answer
90 views

Why do my muscles ache the day after I lift ? How come not asap after my workout or during?

They say muscles ache after a workout because the workout causes wear and tear of the muscles. Why doesn't the pain start asap ?
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5answers
208 views

Plank Progressions

So, I have been doing workout routine for a while now. IDK exactly how effective it is, but it certainly seems effective for me and I like it because each exercise is something I can scale up(by ...
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5answers
169 views

How to keep my leg muscle from increasing in volume while still exercising?

First, some words on my fitness history: I was quite a scrawny kid growing up but in high school I joined the high school's Cross-Country team and started running regularly for part of the year. I ...
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2answers
112 views

Training the twitch fibre muscles for faster punching and kicking

I am after some exercises which work the fast twitch fibre muscles, both isometric and weight training wise. Could you guys please suggest some? I also wanted to know, when I curl a dumbell I pull it ...
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3answers
157 views

Does stretching muscles help build / tone them?

Does stretching muscles (both right after a workout but also very much throughout the day afterwards, when you still often feel they could do with a good stretch), actually play a role in helping to ...
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6answers
359 views

For the same number of repetitions, does it build more muscle to do fewer sets?

Suppose I want to do 50 pushups. I could do: 10 sets of 5 5 sets of 10 2 sets of 25 1 set of 50 Each option is more difficult than the last. But is it more beneficial? Is it "more pain, more ...
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0answers
75 views

Why do good lifts feel effortless? [on hold]

I am curious what explains the difference between perceived effort and absolute effort for different types of movements. For example pull-ups and burpees always feel hard, while a 1RM snatch sometimes ...
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0answers
30 views

Training program to make the left part of the body stronger for the right-handed tennis player

I want to improve my current training program in improving the left-hand side of my body. I currently assist only by the right hand but going to practice more with left-hand and then probably later ...
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1answer
55 views

building Muscle with Body Weight training [duplicate]

I am trying to build muscle, but don't have access (or time to go to) to a gym. I don't want to neglect anything here, but legs obviously aren't AS important to me as Abdominals / Upperbody. I'm ...
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2answers
156 views

Periodicity of Muscle Mass

Once someone reaches a certain muscle state, if they undergo muscular atrophy and lose it, is it easier to get back to it than if they had never reached it. Is this a biological effect and if so is ...
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3answers
81 views

Is controlled release of muscle contraction more beneficial than free release?

I used to think that best way to train a muscle is to do reps very slowly, but from the ACSM's manual I learned that it is a myth. Now that made me wonder about controlled release of muscle ...
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4answers
163 views

Which muscle training is most effective to burn fat on an untrained person?

I need to reduce my body fat back to healthy levels. The general condition is not nice either (overweight, not well trained...), but I am focussing on the body fat. I noticed that just doing some ...
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69 views

Toning jiggly loose muscle

My question is two part: I have very muscular thighs and legs coming from years of swimming and running since I was a tiny boy. The thing is both my thighs and legs are pretty jiggly when I don't ...
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0answers
54 views

What effect does restricted oxygen in cardio have on muscle damage & repair?

As we all know, cardio and strength training have completely different effects on your muscles, and your body's response to them. Strength training trains the body to make those big anaerobic muscle ...
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1answer
85 views

How does muscle confusion work?

I just found out about P90x and it seems they use the muscle confusion theory. But how does it work neurologically and as far as creating muscle mass is concerned? What would a typical routine be? ...
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0answers
11 views

Program or Application that allows a user to view the physiology of stretched muscles

I apologize if this is offtopic or not straightforward enough as it is my first question on stackexchange. I was wondering if there existed a program/application/website/media that allows for one to ...
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50 views

Is stretching more difficult once the muscle mass is bigger?

I was wondering if, assuming one gains lots of muscle while not stretching regularly, the process of stretching is more difficult or at least more painful after. This isn't about the benefits of ...
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1answer
98 views

Gain Mass: High weight and low reps OR low weight and high reps

I want this settled once and for all. Over the past few years, I have heard (and read) almost a perfect 50/50 split on what the best technique is for gaining muscle mass (bulking). Some sources say ...
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2answers
76 views

Allergic to Protein supplements

I'm allergic to Coco (I can't eat chocolate or coffee ) if I take any whey Protein or anything like SSN OR any kinda powdered supplements within 2days my Asthama gets high, I get lots of cough and ...
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3answers
129 views

Can one do pull-ups right after a meal?

I am generally healthy. Just wondering if it is safe to do pull-ups within 10-15 min of having lunch. I am trying to avoid any exercises that might affect digestion. Are pull-ups "safe"? Moreover, I ...
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2answers
128 views

Is the muscle pump after exercise due to increased cellular Na (due to reduced ATP availability)?

Cellular hypoxia leads to reduced ATP, resulting in Na/K ATPase down regulation reducing the activity of the Na/K pump. (edit removed the original link since I'm limited to two links in a question ...
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5answers
231 views

Muscles shake irregularly during workout?

I've been working out for a while now and I realized that my muscles shake whenever I lift weight. It doesn't seem like it's because of the weight. I could halve the weight on a bench press bar and ...
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2answers
115 views

Muscle size reduction sans loss

I'm in a rather weird situation here. I've been doing weights for about a year; it's been going well due to a good trainer (my brother), good attitude and suchlike. I've been able to keep going 4 days ...
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1answer
476 views

What is the difference between rest and sleep? Can inactivity replace sleep?

I've just been reading about the importance of rest days and why sleep is important. According to Lego Stormtroopr, sleep is something you can't work around. I work at a desk in an office all day. ...
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1answer
104 views

Locking of the jaw during workout related stress

The sympathetic nervous system (SNS) is involved in energy expenditure as it drives the body to respond to stress. So when one is lifting weight or doing a pullup or pushup and is about to finish the ...
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1answer
95 views

How to find what muscle groups to strengthen?

Without a specific sport in mind, are there good general-purpose exercises or movements that can show me what muscle groups or areas need more work? I'm trying to make sure that my overall strength ...
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1answer
41 views

What is the correct physical fitness path here? [closed]

When a person feels that s/he is "out of shape". Should the goal be to lose weight, or to improve health regardless of what that does to the number on the scale? Why?
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2answers
402 views

Why do some actions benefit us and others injure us in the long term?

I don't understand this very well. Some repetitive actions - lifting weights, for example - develop our muscles. And other actions can lead to long-term injuries. My old hockey coach told me how lorry ...
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2answers
157 views

vascularity in males

I have a question that although I exercise (calesthenics, sometimes weightlifting, running) I can't seem to be attaining any vascularity. I have read on the net about the water intake, genes playing a ...
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1answer
138 views

why one leg soleus muscle can be bigger than the other leg?

I have my left soleus muscle more stronger than my other soleus, you can see it with no effort, I think it must be because of my form of running, my right leg is shorter so maybe that could be the ...
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2answers
199 views

Benefits of Squatting from bottom position as rest position

So I was just thinking I got a home gym set up, and I can't really approach the bar under a power-rack as of yet...so I just clean it up over my head. I was interested in doing a back squat. But this ...
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1answer
66 views

How to change the weight during an exercise in order to train muscles more efficiently?

I heard of different ways of how to handle weight increase (and decrease) when doing exercises for muscle training. I wondered which technique is the most efficient one when trying to train muscles. ...
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4answers
241 views

Eat more or less to loose fat and gain muscle

I am working to get my six packs and as per the saying "it starts from kitchen", so I started looking into the diet plan on google. Amazing to know that different sites have different diet plans On ...
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2answers
385 views

I can't get any abdominal activation, how to fix?

Whenever I do exercises like hanging leg raises or cable crunches, or just generally any crunch or ab exercise, I don't really feel like I'm getting any good abdominal/core activation and so after ...
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2answers
88 views

Calorie calculation, consumption and side effects of minimum intake

In short, my question is "How actually calorie calculation works?" Now, I will try to describe my question in detail. While surfing net I found a calculator which claimed that it can identify my ...