How to safely and effectively build muscle, whether for looks or for strength. Also, how muscles work physiologically.
34
votes
1answer
3k views
When will muscle be cannibalized?
Can you tell me what are all the cases when muscle would be cannibalized? I've heard the two following cases will cannibalize muscle, but I still don't quite understand.
Aerobic Exercise
Arnold ...
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 ...
20
votes
3answers
13k 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 ...
17
votes
8answers
2k views
Does lifting more than 5lbs really cause females to bulk?
I recently read an article about a guy who trains many models and actresses and he states that women shouldn't be lifting weights above 5 pounds, and not doing cardio such as spinning, because doing ...
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 ...
14
votes
3answers
2k views
Are “fast-twitch” and “slow-twitch” muscles actual scientific terms? If so, are they useful for the strength trainer?
When I first started to strength train in high school, one of the first things I remember reading in the weight room was this giant chart that highlighted areas of so-called fast-twitch and ...
14
votes
3answers
376 views
Recomposition vs weight loss
I understand recomposition to be about trading away fat for new muscle.
How is it different than weight loss as a goal?
Would it ever be recommended to focus on purely weight loss first, and then ...
13
votes
6answers
17k views
Ensuring the body burns fat instead of muscle?
When exercising, our bodies take energy from our blood sugar, then uses glycogen as a source for energy, and finally burns fat or muscle when the glycogen is used up.
A nutritionist told me that ...
13
votes
1answer
254 views
How is muscle repair affected by a caloric deficit?
Background
Weightlifting creates micro-tears in the muscle. Protein and other nutrients repair the tears so the muscle grows back stronger and larger.
Question
How is muscle repair affected by a ...
10
votes
3answers
2k views
Does muscle really “turn into” fat?
You often hear people say "My muscle turned into fat" to explain why they used to be strong and in shape but now they are on the somewhat rotund side.
My question is how does that transition actually ...
10
votes
4answers
2k views
How to strengthen the “foot muscle”
Not sure what the muscle is called, or if there is more than one, but seems like there is a muscle under my feet going from somewhere close to the heel and forward to where the toes are "attached".
I ...
10
votes
2answers
419 views
Theory to burn Calories with muscle
Once I had a physical education teacher at the University tell me that he is experimenting with a theory. The theory is that muscle burns calories and that as muscle mass increases, the amount of ...
10
votes
2answers
25k views
Am I gaining fat or muscle - how can I tell?
I've been attempting to do a high-protein calorie-restricted diet, while working out with the Stronglifts 5x5 program since early February. My follow-through for the Stronglifts part has been ...
10
votes
2answers
367 views
Any way to help muscles grow during rest, besides food (protein etc.)?
Since muscles grow when they are resting, has anyone got any tips, supplements or anything at all that will help my muscles grow more effectively during resting period?
10
votes
2answers
2k views
Maintaining muscle whilst not working out (injured)
I'm currently working on adding muscle and have been pretty successful over the last 6 weeks (adding well over a stone in weight, albeit a little fat as well as muscle).
Last week I injured my ...
10
votes
2answers
370 views
During muscle loss, are muscle fibers destroyed or do they just shrink?
I read somewhere that muscle fibers stay around when you lose muscle but that they only shrink (hence why people can more quickly re-add muscle after a long break than when they first put it on).
Is ...
9
votes
3answers
657 views
How can I gain weight and muscle weight?
I'm a 15 year old teenager, I am terribly underweighted due tot he fact when I was smaller I had nutrition issues (Skipping breakfast on most days, not eating consistent food, eating junk food, etc). ...
9
votes
2answers
764 views
Should I exercise when my muscles are aching?
I exercised for the first time in a long time yesterday. This is what I did:
500 jumping jacks at moderate pace
100 jumping jacks at fast pace
10 min of running in place at moderate pace
100 ...
9
votes
4answers
309 views
What are some flexible workout routines that don't require a change in diet to be effective?
I know there's plenty of similar questions, but none that answered what I have to ask exactly.
Here's my situation. I'm a 23 year old male, about 6'0 ft. tall, and about 180 lbs. I have a gut, and ...
8
votes
2answers
752 views
What muscles are deadlifts meant to target?
If I am using the correct form while doing a standard deadlift what primary and secondary muscles are being targeted?
8
votes
3answers
275 views
To lose a lot of fat mass, should I lift weights, do cardio, or both?
I'm 6'0 and 272 lbs. I'm 43 and have always been a big guy i.e in 1st grade I was over 100 lbs. already.
According to my fancy scale, it says I have 30% body fat so my goal is to lose 80lbs starting ...
8
votes
2answers
340 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
337 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 ...
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
4answers
377 views
How can I avoid building a lot of muscle while gaining strength
As I start towards exercising to gain strength, I want to avoid gaining a lot of muscle.
I don't know how accurate it is, but I have heard that muscle size is not related to strength, i.e. the more ...
7
votes
5answers
244 views
Stronglifts 5v5 : Where do I go from here?
So let me start by saying, This is the best program I have ever followed in my life. I am in the best and strongest shape I have ever been in my entire life, and I can attribute most of it to ...
7
votes
3answers
509 views
I have a strong abdomen but I still have a belly?
I go to the gym regularly to do weight training and start off with sit ups to warm up, however I never seem to lose my belly.
I'm not interested in a six pack I just want to know if training your ...
7
votes
1answer
266 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 ...
6
votes
1answer
310 views
Why do you have to exercise to build muscle?
Many chemical processes that used to be time-consuming or tiresome can be worked around, e.g migraine, vitamin deficit, bad eye-sight.
Endurance training and muscle anabolism are just chemical ...
6
votes
2answers
343 views
Do fit or muscular people age better?
Does being fit or muscular help to stay in better shape as people age? I have to ask as intuition would say yes but there don't seem to be serious studies on the subject. Also, some athletes are said ...
6
votes
2answers
1k views
What's the minimum amount of strength training that will yield a measurable benefit?
I'm not an athlete – I just want to be healthy and fit with decent muscular strength.
What's the minimum amount of strength training that will yield a measurable benefit?
For instance, sitting ...
6
votes
1answer
1k views
Is it possible to gain muscle with cardio/aerobics?
I believe the best way to gain muscle is heavy weightlifting. I've done that before using a routine based mainly off of the Stronglifts program and I saw good results. However, until recently I was ...
6
votes
1answer
3k views
Importance of short rest times between sets
What are the benefits of taking shorter rest times in between sets? If I am capable of doing an extra rep or two if I rest for 1 minutes instead of resting for 30 seconds, which is more beneficial?
6
votes
1answer
197 views
How to improve symmetry in both strength and size
I have noticed lately that I lack symmetry in my arms (biceps and triceps, not forearms). This lack of symmetry also follows through to the strength and endurance in the weaker arm.
With my dominant ...
6
votes
3answers
180 views
What can I do to prevent my (outer) shins from tightening while running?
My shins (specifically the Tibialis Anterior muscle - http://en.wikipedia.org/wiki/File:Tibialis_anterior_2.png) often tighten up while I'm running.
This has happened my whole life when running ...
5
votes
1answer
676 views
I can't do more than 10 - 15 repetitions for biceps
I have been going to the gym since last seven years.
My friends at the gym do more than 15 repetitions per set.
I am not comparing with them, but I don't understand why can't I do more that 15 ...
5
votes
2answers
100 views
How to increase my speed in Olympic distance triathlon?
I am training for Olympic distance triathlons or longer. My schedule is as follows:
Mon: Rest
Tue-Fri: Swim 8km or more
Sat-Sun: Cycle 100km or Run 10km
I don't have any particularly weak ...
5
votes
4answers
200 views
Which muscles would I need to train for ambulance work?
TL;DR Version:
Which muscle groups would I use when
lifting an object from the floor with a straight back
holding an object at chest height for an extended period of time whilst climbing stairs
...
5
votes
3answers
333 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 ...
5
votes
2answers
253 views
Muscular Atrophy in Senior Citizens
To what extent can a good exercise programme help to recover lost muscle in people over 70 who, while very fit and active, have not exercised regularly in earlier years?
5
votes
1answer
289 views
Pulled a muscle - How to heal and relieve pain
I pulled a muscle in my neck and upperback. What is the best way to heal and relieve the pain?
The advice on the web is not clear. Some people say apply heat, some say cold, and some say alternate ...
5
votes
1answer
246 views
How does muscle build up when we exercise?
I want to put on some muscles, so I thought the best way to get started is to learn how the process of muscle build up works. I want to start from the basics to get good results.
So, how exactly do ...
5
votes
2answers
122 views
Why is the protein recommendation for strength building dependent on bodyweight?
I've just started Starting Strength today and it's recommended to ensure protein intake is adequate to feed muscle growth so the next lift can be made at a heavier weight--the 1g protein per pound ...
5
votes
2answers
256 views
does running reduces our muscles gained by workout in gym
I go to gym once in 2-3 days, and I have a nice physic except my fatty stomach. Now I have started running daily for half an hour. But some of my friends suggest me that stop running, because it will ...
5
votes
3answers
941 views
How to harden muscles?
Specifically, harden.
To elaborate: I weight 130; my friend weighs 200. He's very muscular. But I'm strong for my weight-- we both do one arm bicep curls at 40 pounds. I have no trouble with ...
5
votes
1answer
123 views
Do Different Bench Press Variants Build Muscle Differently?
I once read somewhere (though not somewhere very reputable) that the incline bench press will build more muscle in the upper chest, while the flat bench press will build more muscle in the lower ...
5
votes
3answers
772 views
Swimming for muscle building and fat burn
I heard that swimming is the best option for a whole body workout, but I don't really know what effects that swimming has on my body.
Does swimming burn fat and help me building muscles (my first ...
5
votes
2answers
518 views
What is the protocol for muscle maintenence (stay the same mass)?
Let's say a bodybuilder has been lifting heavy in the 8-12 rep range, eating a high protein diet, and so has attained substantial muscle mass. Now the bodybuilder would like to just maintain the same ...
5
votes
1answer
136 views
Simple tests to detect muscle imbalances between quads and hamstrings
Are there any simple tests you can do at home to check if you have some muscle imbalances between hamstrings and quads? I.e. to test if your quads are too weak compared to your hamstrings or the other ...
5
votes
1answer
136 views
How does a muscle grow step-by-step?
I am trying to understand how a muscle such as the bicep grows step-by-step. For example (but not limited to):
How nutrients line up?
Which are essentials?
What exactly do they do?
It's hard to ...
