How to safely and effectively build muscle, whether for looks or for strength. Also, how muscles work physiologically.
3
votes
2answers
322 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 ...
0
votes
2answers
200 views
Reducing flab and Building the Upper Body simultaneously - Guidance? [closed]
I have recently joined a gym, and I wanted to build both the abdomen (6-8 packs) and upper body (chest and shoulders). I have used a gym two years back. I have the following questions:
How I ...
9
votes
3answers
651 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). ...
2
votes
1answer
406 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 ...
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?
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 ...
3
votes
1answer
309 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 ...
0
votes
1answer
133 views
different muscle fiber types relation to size/strength
The accepted theory (I think) is that quick-twich (white) muscle is responsible for sprinting and weight lifting and slow-switch (red) muscle is for endurance.
We know that too much endurance ...
0
votes
2answers
395 views
How to Rehab a Bicep Tear
I'm writing this on behalf of my gym instructor who unfortunately doesn't have Internet access.
Last fortnight he suffered a slight tear in his left bicep while moving some heavy equipment. He has ...
2
votes
2answers
478 views
Multiple short workouts vs one long session
I'm a 20-year-old male, and it's been a while since I've done anything physical, so I'm trying to build some muscle. However, I'm a full time student and I work 20 hours a week, which doesn't leave me ...
1
vote
1answer
792 views
Women's fitness plan for weight (muscle?) gain
I searched on the internet for some women fitness plans for my girlfriend, a but lot of them are to lose weight. But she is slim, and I wanted some training for weight gain, and to strengthen her ...
2
votes
2answers
725 views
What's the “optimal” macronutrient split and daily caloric intake to increase lean body weight while reducing fat?
In the past few months, I've managed to trim down to about 11% bodyfat but unfortunately not without sacrificing a several pounds of muscle in the process. I'd like to regain and build beyond that ...
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 ...
0
votes
2answers
2k views
Extreme muscle soreness when I wake up [closed]
Whenever I wake up every muscle in my body feels like it has been hyperextended. I dont seem to move at all in my sleep, and when i do go to move when i wake up, for example go to extend my arm, i ...
6
votes
1answer
309 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
342 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 ...
2
votes
1answer
260 views
Strained my neck and feeling pain
Last week, I was trying to do some exercise lifting weight up. Suddenly I got a strain in my neck. I can move my neck but feel pain when doing so. I didn't do any exercises after that day, and I'm ...
4
votes
1answer
215 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), ...
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 ...
3
votes
1answer
266 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 ...
2
votes
1answer
56 views
Should standard, non-rehabilitation exercise routines target smaller individual muscles?
Looking at the list of exercises on exrx.net, I see a good deal of them recommending exercises to target muscles that most fitness sites seem to completely overlook. For example, there are pages with ...
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 ...
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 ...
1
vote
3answers
247 views
What are the true implications of the abdominals being actually just one muscle?
A lot of online advice on developing the abs starts by correcting the misperception that the abs are separate muscles, instead, they are a single wall.
Now, it's not clear what should I conclude from ...
1
vote
4answers
1k 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 ...
0
votes
1answer
223 views
How to increase muscle mass?
I am 49 year old. I have reduced 6 Kgs and maintaining it for last 2 years nicely. Due to busy shedule I don't get time to exercise regularly. But I walk for half hour daily. My diet includes 0.8 ...
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 ...
3
votes
1answer
254 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 ...
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 ...
2
votes
2answers
191 views
Calorie consumption dilemma: strength vs fat loss
I am a 77 kg guy. I used to be a scrawny 52 kg guy before I began 5x5 workout.
During the weight gain process, I didn't care much about the associated fat gain. I was getting stronger and looking ...
2
votes
1answer
99 views
What are the outcomes of training unevenly on various body muscles?
While most of the trainers train all of their body muscles, it is possible to skip a few muscles and focus on the rest. The best example is all of the guys who don't care about the legs and can end ...
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 ...
1
vote
1answer
418 views
Severe Muscle cramp during abdomen crunch
I have fat around my Belly, and whenever I try to do Abdomen crunch, I get severe (or massive) muscle cramp in my belly which prevents me from doing anything for next 30 minutes due to intense pain.
...
0
votes
1answer
587 views
First week at gym, am I doing right?
I have just joined a local gym near my home. My body details are:
Height: 5'8"
Weight: 56 Kg
My target is to gain strength, shape, and muscle. I am 24 years old.
After joining a gym, I found that ...
0
votes
1answer
488 views
Do muscles discriminate against the type of micro-tear?
Weightlifting creates micro-tears in the muscles. When these micro-tears repair, the muscle grows back bigger. Does this same principle apply to tears caused by other means? For example, if you create ...
4
votes
3answers
2k 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
516 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 ...
2
votes
2answers
568 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 ...
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 ...
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?
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 ...
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 ...
2
votes
1answer
49 views
Is it possible for one of a pair of muscles to feel the burn more than the other muscle in the pair?
The last two times I've done legs curls at the gym my left glute will feel the burn on the third set, but the right glute did not even though I made sure that both legs were putting in the same amount ...
2
votes
1answer
124 views
Is It Possible To Gain Mass With Out Increasing The Workout?
For the past couple weeks I've unintentionally kept my workout exactly the same. Same reps, same weight. Not a lack of motivation, it's just when I'm done I can't do any more. But the crazy thing is, ...
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 ...
4
votes
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 ...
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 ...
2
votes
1answer
116 views
Loose more or gain weight?
I need some advice to choose my next targets.
I started a low carbish diet (as in a not so strict low carb diet) last January together with a 20 min work out 3 times a week consisting mostly of ...
3
votes
3answers
251 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
votes
1answer
490 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 ...
