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0
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1answer
62 views

Taking supplements - Glutamine, brown rice protein, creatine

It's my first time taking supplements...because I need to add more muscle mass. I do a lot of olympic weightlifting, so I squat(front & back) everyday, lots of static holds (around 200kg) - ...
3
votes
1answer
30 views

Is casein a better choice for people with limited recovery ability?

My body takes several days to recover after each full-body workout. Several things may play a role on this fact (lack of abundant sleep, mid-age, whatever) but in any case it is very noticeable and I ...
3
votes
4answers
118 views

I'm trying to build mass, and I had a great upper body workout yesterday, but I only got about an hour and a half of sleep last night

Does this completely negate my workout? Is there something I can do to compensate for it today? I know it was only one session, but I just absolutely hate the feeling that the entire session wasted. ...
1
vote
2answers
79 views

Is lactose free chocolate milk still a good recovery drink

So I have been weight training and doing a lot of cardio for five months now and after every workout I have my full cup of chocolate milk. Since I have a mild lactose intolerance issue I use lactose ...
1
vote
1answer
39 views

Does massage therapy help rebuild and gain muscle faster?

I was wondering if massage therapy can help rebuild and gain muscle faster. Or is it just for relaxation? I want to go to a massage center this weekend after a month of training.
0
votes
1answer
166 views

How much time needed to rebuild your body after long pause? [duplicate]

Let's say some average person was doing bodybuilding for a year or so. He gained some muscles, increased his weights in all exercises from 1.5 to 3 times. Then he had to do a break for a half a year. ...
2
votes
1answer
537 views

Don't feel muscle soreness until after a day [duplicate]

so, I only get this with my legs (meaning my quads and hamstrings and inner thighs) and my glutes...so here is my squat routine: 120kg - 2 sets of 6 repetitions followed by 1 set of 4 (it is really ...
6
votes
1answer
170 views

Should I wait until my muscles are 100% free of any signal of soreness before training for strength again?

I am trying to avoid injuries at all costs while still training for strength. I seem not to have the greatest recovery ability (42 yr male, healthy but unable to sleep more than 6 hours a day on ...
0
votes
0answers
38 views

Percussion massage good for muscle knots?

I've got a muscle knot in my lower back on the left side and i have found that beating it with a pestle seems to ease my stiff knees and makes me feel looser. Pulled my back out years ago. Is it ok ...
8
votes
1answer
205 views

When does maximum muscle repair and growth take place after a strength workout?

Every strength routine includes rest days between workouts, so that the natural processes of tissue repair and muscle growth are allowed. I guess this process of repair and growth happens mostly ...
9
votes
1answer
334 views

What happens to your muscles when you stop working out for several years?

I go through spurts of working out. I'll decide to get a gym membership, achieve decent results over six months, and then, for whatever reason at the time, I'll stop and won't exercise at all for ...
0
votes
0answers
56 views

Extended chest pump - 1 and a half days

After a 6 month break after finishing a 10 week (5 day/week) fitness program, I restarted it last week. Last week I only went to gym 2 days out of five (Monday & Friday) and this week all the way ...
2
votes
0answers
77 views

Effect of smoking cigarettes on performance at the gym [closed]

What, biologically, is different on a day you smoke cigarettes and then hit the gym?
1
vote
1answer
30 views

Does working other muscles improve recovery?

When you work out muscle group A on one day, and muscle group B on another day, does muscle group A benefit from the second workout? I don't mean overlap (e.g., working nearby muscle groups). ...
2
votes
2answers
321 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 ...
6
votes
6answers
6k views

Can someone who takes steroids get muscle mass even without lifting?

My impression given what I read on the internet about it was that steroids help your body recover much faster after workout. So for the recovering to work, you still have to damage your body in the ...
6
votes
3answers
391 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 ...
3
votes
1answer
139 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". ...
0
votes
0answers
45 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 ...
2
votes
1answer
55 views

High intensity training schedule during vacation

I will have a lot of time available for one week and I am thinking how to use this for strength training most effectively. I am used to three training sessions (Mo-Wed-Fri) with weights and gym ...
2
votes
0answers
44 views

Optimal interval between workouts [duplicate]

I read somewhere that after breaking your muscles apart (f.e. by working out) they start to repair until the muscles reach their new maximum volume/strentgh. All information which is not new for me, ...
7
votes
2answers
605 views

how to correct forward neck posture?

I am "software programmer". I recently noticed that i am victim of forward neck posture. I know my computer realated job is reason for this. I am trying to correct my posture. but while doing this i ...
-3
votes
1answer
89 views

What type of exercise will cause growth retardation on my body.?

I like to workout a lot(once two hours a day) for a whole week and people keep warning me on my height and growth because I'm 17. Which exercise will cause growth retardation and height loss on my ...
0
votes
1answer
656 views

Is ZMA really effective?

Is there any scientific evidence showing that ZMA (Zinc monomethionine and aspartate and Magnesium Aspartate) is effective as a supplement for training? It is supposed to help in muscle recovery and ...
2
votes
3answers
190 views

What to do after a successful 6 month hard strength training program?

I'm about to finish a very successful 6 month strength training (5x5 variation) run. I went from 200 to 225 pounds with a moderate fat increase 10% to 13%. I'm about to hit 300 in Squat and already at ...
1
vote
1answer
64 views

What determines recovery speed, progressiveness, and patternized approaches to falling within the compounds of a structured recovery program? [closed]

Aside from my poor genetics, high body fat, poor fitness, Social Anxiety, bad sleeping patterns, and poverty I can not determine the correct approach to measuring recovery between workouts. Albeit I ...
-2
votes
1answer
109 views

How come I don't built a great deal of strength quickly, yet I see countless other lifters who do? [closed]

I have outlined potential reasons as to why some get stronger faster and easier: 1.Testosterone - while it's not 100% correlated with strength, more promotes more muscle mass, which increases ...
0
votes
2answers
204 views

How many days muscles need to rest? [duplicate]

I would like to know how many days should muscles rest before I have another workout with that muscle group? At the moment I am going to gym 3 times a week and on each day I have exercises for ...
4
votes
2answers
312 views

Scientific base for the construction of the army and special forces physical training plans

Recently I took some interest in the military and various armed forces around the world. Ive read some books written by US Marines, SEAL and SAS members. I was very impressed by the training they ...
5
votes
1answer
269 views

Long overtraining - What is the solution and how much time is needed to recover?

A week ago, followed by 4-5 months of high intensive training I decided to take a break from the gym. I felt very disappointed and discouraged as I was training very hard and there were no gains, ...
4
votes
2answers
863 views

Eating enough carbohydrates to build muscle

There is an issue I always surpressed my mind of: the necessary carbohydrates per day. One thing I learned a while ago is the importance of consuming at least 20 gram of protein per 3-4 hours in ...
7
votes
1answer
3k views

Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles

I'm training for two years, trying to develop muscles (for astethics, being big and not for strength training). I read that in order to do that I should work more on my sarcoplasmic hypertrophy. As ...
4
votes
1answer
447 views

BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced

I have been traning my current session since December, that is about three months. If I consider my whole 3 years of traning sessions I would say this one to be the best. I learnt some new ideas ...
2
votes
2answers
254 views

Core training and muscle cramp?

I have started regular strength and core training for the part few weeks after years of no exercise. For the last 2-3 days I notice that I wake up in the night with a back ache that involves muscles ...
5
votes
3answers
2k views

is it necessary to do exercise that target only one muscle a day

I live in India and have joined 4-5 gyms in last 4-5 years in different cities. Every time people do and also suggest me to do exercise that target only one muscle per day. e.g. on Monday only biceps ...
9
votes
2answers
2k views

What is the best way to recover after a long bike ride?

I just did a long bike ride (75 miles) and my legs are starting to hurt alot (tightening up, soreness, etc). The ride was about 10 hours ago and this was more than i have ridden in the past. What is ...
2
votes
1answer
88 views

When are the physical benefits of a single workout realized?

When does your body actually build muscle in response to fatigue from a workout? For example, if you slam your arms in one work out ( say any combination of, curls, pullups, pushups, bench press, ...
3
votes
4answers
112 views

Best way to work the back without putting myself out of commission?

I love doing back weight exersises, especially the Seated Cable Rows with a narrow grip with the stack set at my body weight of 210lbs. On two occasions I've performed 3 sets of 10 reps and I feel ...
0
votes
1answer
6k views

To deep-heat or to deep-freeze, that is the question

After triggering a long term calf-muscle injuring in my leg during a recent run, I went to my local pharmacy to get some deep heat to apply to it whilst waiting for the doctors to squeeze me in. ...
2
votes
3answers
233 views

Training on the border of overtraining

Whenever I feel I have overtrain I rest, say for 3-5 days, and when I start training again I regress in perfermonance, and have to start builduing up again. It is as if I have been stuck in the same ...
2
votes
1answer
827 views

Stretches to help recovery after weight lifting

I've read that stretching after a session of weight lifting can help with recovery time. Is this true? It seems counter-intuitive to me as any real weight lifting session will result in micro-tears ...
5
votes
2answers
328 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 ...
15
votes
2answers
42k views

What is the most effective way to improve a saggy belly?

I used to have a fairly flat stomach but I had a baby 4 months ago by c-section and my lower abdomen is quite saggy. What can I do to lose the extra weight there and get it taut?
5
votes
1answer
868 views

Why do we ice after strenuous exercise?

Inflammation is an essential part of healing. From Wikipedia: It has been further theorized that the acute localized inflammatory responses to muscular contraction during exercise [...] are a ...
4
votes
1answer
119 views

Why is it important to recuperate between workouts?

After intensive workouts muscle soreness is a common phenomenon. I heard, that it is important to recuperate before working out again. However, I had the following experience: During a two week bike ...
3
votes
1answer
508 views

Sleepiness after weightlifting but only after taking a week-long break

I've been lifting weights since January 2010. I typically follow one routine for six weeks and then take a week (sometimes two) off before starting a modified routine. What I've noticed is that ...
7
votes
3answers
430 views

Using a Foam Roller

Recently a personal trainer recommended I use a foam roller for muscle massage and flexibility. Most research I've done on the web simply states the roller 'massages the muscle' or 'breaks down scar ...
2
votes
1answer
438 views

Effect of strengthening the muscle - 1) when muscles are tight, and 2) when they are weak?

I feel pain in my lower back and very seldom in my hip (both right sides). I have been stretching quite a lot in past 1 year and have recently started strengthening exercises for lower body. However, ...
7
votes
3answers
2k views

Need to gain strength to gain muscle?

I've been strength training 4 days a week for about 8 months. My goal is to increase mass. The usual recommendation for this is to do three sets of 8-12 repetitions for most exercises, and that's what ...
4
votes
1answer
283 views

What additional nutrition should I consider when starting to train in Muay Thai?

I'm working out 3 days a week for 1 hour - Muay Thai kickboxing + the same amount of time pumping iron at the gym. The Muay Thai involves: Full contact sparring Leg and arm conditioning (taking ...