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

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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 ...
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3answers
1k views

Is it better to use whey protein pre or post workout?

I am a 17 year old athlete, and am trying to build muscle effectively. I workout maybe 3-4 times a week for an hour with a combination of running, pushups, crunches, lifting and chin ups in varying ...
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3answers
4k views

I am skinny, would joining a gym make me skinnier?

I am 17 and I am skinny according to BMI. I am thinking to join a gym to gain muscle and strength. Some people contradict me saying that I will get even more skinner if I do so. Should I join gym?
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3answers
3k 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
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1answer
315 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
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1answer
104 views

What is the best way to integrate brief sessions in my workplace gym into my strength and body building practices?

My job as a software developer requires me to spend nine hours a day in an office. The building has a gym, but it is not so well equipped that I use it as my primary facility. I work out at another ...
5
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1answer
184 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
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1answer
107 views

Does the body process food and supplements the same way?

I am currently progressing through 'Mad Cow' system and I have upped my calorie intake over the past 1 to 2 months. I have a question that I wondered if anyone could shed some light on. I take about ...
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1answer
3k views

How does doing more repetitions improve muscle definition?

I always heard people saying lifting heavier weights helps build muscle mass while doing more repetitions helps improve muscle definition. I have no trouble understanding the former. But how does one ...
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1answer
1k views

Do people who lift weights twice per week need less protein than people who lift three times per week?

Several exercise programs I've seen suggest lifting weights 3 times per week, but also say that progress can me made by only lifting twice per week (although it will be slower). These sorts of ...
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2answers
189 views

relationship between power and body fat

When throwing a punch it's often recommended one throw ones weight into it. Does it make much of a difference with what constitutes that weight? For example, say you have a guy with 130lbs lean mass ...
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1answer
161 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 ...
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5answers
903 views

What is the cheapest, quickest way to gain some basic muscle?

I am a 26 year old male. I weigh about 80 kilograms (180 pounds) and stand at 183cm tall (slightly over 6 feet). I seem to have a very fast metabolism based on my lack of exercise and high fat/sugar ...
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3answers
4k views

Do I lose muscle or fat if I don't eat for 5 days?

Due to an injury followed by a stomach virus, I drank a lot (coke, iced tea, and water) but hardly ate anything for 5 days. Now, my weight has dropped by 3 lbs. I feel like I lost muscle mass. ...
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2answers
13k views

Foods for gaining muscle for a new gym guy [duplicate]

I am going to gym and doing weight lift and other exercise for last three months,my target is to gain weight and muscle.Unfortunately I didnt gain weight and my muscle didnt increase(bicep and tricep ...
4
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1answer
235 views

Should I add more protein to my diet to avoid muscle loss?

I've read several places you should try to at least get .5 g of protein per pound of weight. Note that I don't know my lean weight. Now I'm a 186 cm(~6 feet) tall male weighing 111.8 kg(~246 lbs), ...
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2answers
390 views

Is it beneficial to stay warm after a workout to support muscle gain?

I work out for 1 hour daily in the morning. My trainer told me to stay warm i.e. keep the muscles warm, throughout the day (or at least most of the time) because it helps muscle gain. That is, he ...
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4answers
629 views

How many sets per muscle?

My current program consists of a 5 day workout. Each muscle group (say chest for example) has 3 different exercises divided in 4 sets of 12 repetitions. Tempo is 2 seconds down and 1 up. ...
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5answers
2k views

How to grow muscle while burning fat?

I am not obese, nor overweight but I still have fat accumulated around the waistline(giving me those ugly love handles). Other than that, I don't have much fat on me. I have tried long cardio ...
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3answers
1k views

How to focus at the gym?

Lately i am having trouble focusing on my weight exercises. I don't really know how to explain it, but i have the feeling that the exercises i do are not having their effect, because i am not ...
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2answers
633 views

Is it physically possible to have a calorie deficit for a month and gain 5 kilos of weight while being on diet and training?

Is it physically possible to have a calorie deficit for a month and gain 5 kilos of weight while being on diet? I am eating around 1500-2000 calories a day and I should be taking around 3500 minimum ...
4
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1answer
155 views

V sit Vs L sit: Muscles involved

I would like to know the muscles that are involved while doing a V sit Vs doing L sit. Is one a progression over the other? Trying V sit for just 15 seconds cause my quads to ache. Is that a weakness ...
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2answers
625 views

Is recovery time required to increase muscle after gym workouts

While reading this post How does muscle build up when we exercise?. I read there that recovery time (rest before your next workout) is important to increase muscle. Now there are 2 questions I want to ...
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2answers
383 views

Where does protein come from if muscles are built and repaired at night?

I've been wondering for a while where protein to build muscle comes from? If I consume protein throughout the day and that protein is pretty much digested and processed within an hour or two of ...
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2answers
79 views

Food diet off balance

Every day i ride 20km to work with my bike. Then when my work is done i do those 20km again. I'm doing martial arts 2 times a week and try to get 4 power workouts a week to gain some muscle. I do ...
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1answer
351 views

Building up Lat muscles without Chin ups, rowing or lat pull down

I have recovered from a back strain/injury. It was a pinched nerve. As part of my exercises I need to build my back muscles. The lateral muscles I am having trouble finding an excersise for. It seems ...
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4answers
353 views

Burn fat and gain muscles at same time

I am doing weights for a few months now, but I find it hard to gain muscles and burn fat at the same time. It seems like one goes at the expense of the other. I think I have a balanced diet, with more ...
4
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1answer
149 views

Caloric intake for fatty trying to gain muscle

OK, I'm 6 foot tall and I weigh 215 pounds. Based on my weight when I was younger (I'm in my late thirties), I'd say I'm about 25 to 30 pounds overweight (fat) now. I started lifting about three weeks ...
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4answers
4k views

Are dumbbells alone enough to build strength?

If I do exercises with dumbbells each day, will that be sufficient to build strength and tone muscle? I don't care to large biceps, I am just after some strength and definition. While doing other ...
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3answers
264 views

Lost weight and getting fit - where to go from here?

I've maintained a pretty poor diet for most of my adult life, and as a software developer, I've spent most of my time behind a desk with very little exercise. Since New Year 2011 I've lost nearly 2st ...
3
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4answers
30k views

What can cause severe muscle fatigue and even pain at wake-up? [closed]

When I wake-up (i.e. hear the alarm clock and open my eyes) I experience severe muscle fatigue, that I am hardly able to force myself to move my arms and legs to get-up. I feel like my muscles were ...
3
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2answers
2k views

What type of physique is possible without use of steroids?

Let me begin by saying I'm completely against steroids, as everybody should be. I don't plan to get into fitness model shape, as I know it often involves extremely strict diets and starvation prior ...
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1answer
365 views

How does wiggling your fingers activate your fast twitch muscle fibers?

You may remember hurdler Michelle Jenneke's famous dance where she wiggles her fingers to warm up before the race. In this interview (at 01:11), she reveals that wiggling her fingers activates her ...
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2answers
175 views

Use lighter or heavier weight in higher or lower reps for building muscle size?

When training to build up muscle size, should I use lighter weight in higher reps and sets or use heavier weight in lower reps and sets?
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2answers
234 views

What other changes should I make to my weightraining plan and diet to continue losing belly fat?

I was once over 181 pounds and for my body type I was tipping on the scale of very fat to obese. I started to do lots of cardo and watched what I ate(but never dieted as I knew if I diet I won't be ...
3
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2answers
2k views

How do I build my obliques?

I've tried for a couple of months now and I just can't seem to build on my obliques.. I have minimal trouble getting and keeping my 6 pack, but I just can't get those darn obliques. It looks really ...
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1answer
377 views

If I build up my muscles and then don't use them for a while, then will the “build-up” regress after a while?

And if so, is regression more powerful if I build up my muscles from, say, the 90th percentile to the 99th percentile as compared to from the 30th percentile to the 50th percentile? As in, is the ...
3
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1answer
285 views

Weights + Conditioning circuit + Mixed martial arts

I'm thinking of starting a regime, where I hit my local gym 3 hours a day 6 days a week. I am 5'7" with a moderate build and I weigh 65kg. I'm wanting to build muscle and lose fat. The first 1hr ...
3
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4answers
247 views

Good workout regimen for building muscle and losing fat?

So I am looking to start working out regularly, and I need some recommendations on exercises to do/weight lifting techniques. I am 17 and consider myself athletic. I play lacrosse, soccer, and ...
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2answers
320 views

Are there any harmful side effects to working out just your arms?

I'm 15 years old and during the summer I've been working out with some dumbbells, and I've only been working out my arms for right now. Lately I have been feeling pain in my lower back and neck (which ...
3
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2answers
218 views

Learning form without weights

One thing I like a lot about the Starting Strength program is its focus on squats. Why? Because I could practice and practice them, getting my form right, without weights. Now that I can squat well, ...
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2answers
276 views

Is supplementation counter productive when your goal is getting a six pack/lean mass?

I try hit the gym about 3-5 times a week (using a 3 day split program), and take something similar to Supplements SA Ganic-F Insane as pre-workout, and I've got protein shake that i use as a snack ...
3
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1answer
59 views

The importance of fitness and cancer [closed]

I am a thirty year-old living with a brain tumor. I have made it my every effort to keep myself fit. I do this because I understand it to be beneficial for me should I require ongoing surgery in the ...
3
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1answer
214 views

Body building and gaining weight

I'm 5'10" tall and weight only 56kg. I'm trying to be massive and doing some workout daily, like push ups for at least 30 minutes, with two breaks. In the last 6 months I gained only 5kg. I'm quite ...
3
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2answers
470 views

Basic anatomy for weight lifting and starting strength?

Reading the Starting Strength book, he throws around a lot of anatomical terms. Yet, surprisingly, there's no diagram or chart or glossary explaining what all these are. What's the best way to learn ...
3
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1answer
945 views

Does high intake of protein while in catabolic mode prevent muscle loss?

This might seem like an obvious question, but I'm currently exercising a lot and losing a lot of weight (through diet), and I'm afraid that shedding this much weight that I'm putting myself in a ...
3
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1answer
457 views

Hip stretches - recover from piriformis syndrome and hard gluteal muscles

Situation Due to a one sided sport I intensely practiced for a good portion of my teenage years(rowing in a team with only one oar per person), I have ever since experienced an awkward tight feeling ...
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1answer
244 views

How to train muscle which goes from buttocks to the waist?

This year I have returned to alpine skiing and found myself relatively fit for quite intensive skiing session (up to 10 runs per hour for 3-4 hours straight twice a day for 5 days) except for two ...
3
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1answer
359 views

Best stretching and strengthening exercise for Gluteal muscle

When I play games (3-4 hours) like Cricket or Basketball, my Gluteal muscles ache a lot. I've heard that swimming can help them stretch, but I can't swim (though I plan to learn) What other exercises ...
3
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1answer
553 views

neck pain vs. head orientation

I'm wondering if looking slightly down and to the left puts more strain on the left or right side of my neck. For a little background, I use two enormous monitors and I think I use the on on the left ...