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

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44
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3answers
5k 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
19k 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 ...
22
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3answers
24k 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 ...
20
votes
8answers
46k 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 ...
18
votes
8answers
3k 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 ...
17
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3answers
3k 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 ...
16
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4answers
5k 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 ...
15
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1answer
1k 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 ...
14
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3answers
4k 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
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3answers
42k 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 ...
11
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2answers
2k views

Does running reduce the muscle gained by gym workouts?

I go to gym once in 2-3 days, and I have a nice physique except my fatty stomach. Now I have started running daily for half an hour. But some of my friends have suggested to me that I should stop ...
11
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2answers
3k 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 ...
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
473 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
530 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
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2answers
3k 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
628 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
1k 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
4answers
370 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 ...
9
votes
1answer
662 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 ...
8
votes
2answers
6k 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
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3answers
2k 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
4answers
498 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 ...
8
votes
5answers
667 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 ...
8
votes
2answers
448 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
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3answers
377 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
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2answers
2k 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
2k 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 ...
7
votes
1answer
370 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 ...
7
votes
2answers
394 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 ...
7
votes
3answers
2k 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
2k 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 ...
7
votes
4answers
7k 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 ...
6
votes
3answers
503 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
1answer
857 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 ...
6
votes
2answers
179 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 ...
6
votes
1answer
2k 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
5k 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
2answers
295 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?
6
votes
2answers
184 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 ...
6
votes
1answer
2k 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 ...
6
votes
3answers
2k 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 ...
6
votes
2answers
1k 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 ...
6
votes
2answers
1k views

Body weight leg exercises for mass

I want to make my legs more symmetrical to my upper body. They need to catch up slightly. I can easily achieve that with weights but I wish to achieve it with body weight exercises instead since I ...
6
votes
3answers
4k views

Does anyone know what causes muscles to shake uncontrolably while under stress?

My question is related to the following, I think: Why is my body shaking during certain exercises? But I would like to know how this works on muscle/biology level. The best thing I can imagine, ...
6
votes
1answer
472 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 ...
5
votes
2answers
9k views

What muscles are targeted by these different variations of pull-ups: standard, chin-ups, and the neutral or parallel close grip pull-up?

What muscles or muscle groups are targeted by these different variations of pull-ups: 1.) standard (overhanded), 2.) chin-ups (underhanded), and 3.) the neutral or parallel close grip pull-out (thumb ...
5
votes
3answers
4k views

How is it possible to use a higher percentage of our theoretical strength?

I've read somewhere ( Why is muscle size not proportional to strength?) that under normal circumstances, even when we try our hardest, we can use only 20-30% of our strength. Under what circumstances ...
5
votes
2answers
147 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 ...