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

learn more… | top users | synonyms

1
vote
1answer
83 views

NASA's experiment of those who laid in bed for 70 days. What happened to their muscle mass?

I'd like to point out that the participants in the study had a caloric intake that would maintain their weight. Also, they were not allowed to move one bit from their bed. There was an exercising ...
3
votes
2answers
176 views

Exercise advice for newbie

I'm a 22 year old male currently employed as a Program Developer(sedentary work).I weigh 110Kg's and am 186cm's high. I started working out about last week. I normally do 30mins of cardio on bicycle ...
4
votes
2answers
190 views

Why does one get a potbelly if one stops working out?

I have always been someone who could eat as much as I wanted, but never get an inch of muscle or fat. My stamina was decent for a person who wasn't really a sportsman. I could play for hours and run a ...
-1
votes
1answer
192 views

What is the best combination of muscle groups to workout together? [closed]

I have not exercised properly in about a few years and I'm dying to get back into it. I've put together the following routine : Monday: Leg Day and Abs Tuesday: Chest Wednesday: Back and Abs ...
2
votes
2answers
122 views

slouched shoulders get better when i open my hands

I have really big problems with my posture. I spent a lot of time sitting at computer for many years. My shoulders are rounded, they go forward and due to this my neck is overloaded. I have also ...
1
vote
1answer
136 views

How does muscle confusion work?

I just found out about P90x and it seems they use the muscle confusion theory. But how does it work neurologically and as far as creating muscle mass is concerned? What would a typical routine be? ...
4
votes
1answer
118 views

Is stretching more difficult once the muscle mass is bigger?

I was wondering if, assuming one gains lots of muscle while not stretching regularly, the process of stretching is more difficult or at least more painful after. This isn't about the benefits of ...
1
vote
1answer
409 views

Average Muscle breakdown by percentage (by weight) of the total

One often hears lower body accounts for 40% of total muscles mass. Going a step further, would it be possible to estimate for an average body, a given muscle group percentage of the total? Is there ...
10
votes
3answers
579 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 ...
1
vote
2answers
119 views

Depleting Muscle Glycogen and Fat Burning

Suppose I do the following exercise: As many body weight squats as possible in 1 minute without stopping with a 10 second rest. Repeat 15 times. Would this deplete the muscle glycogen in my legs? ...
3
votes
1answer
71 views

What is the impact of mycoprotein on muscle development?

Vegetarian swimmers in Egypt are routinely given mycoprotein as a way of building muscle and as a substitute for animal protein. Is mycoprotein known to improve swimming performance and muscle ...
2
votes
2answers
711 views

When a muscle can flex so tight it's painful, is anything wrong?

As I train various muscle groups, I've noticed that I cannot flex a few of them the way I would biceps or quads. The flex becomes painfully tight verging on a muscle cramp before I finish the range of ...
6
votes
3answers
778 views

How many times a week should I deadlift and squat as a beginner?

I am a 32 year old guy. I haven't done deadlifts or squats before, but occasionally did workouts on individual muscle groups, and running. I am looking forward to building strength, gaining muscle ...
0
votes
1answer
79 views

What muscles are used to create and oppose posterior pelvic tilt when the upper body is leaning forward?

I have no difficulty tilting my pelvis in a seated or standing position, or in a quarter squat when my body is upright. When my upper body is tilted forward 30 degrees, however, curling my tailbone ...
22
votes
8answers
4k 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 ...
6
votes
3answers
541 views

How does strength training affect one's health and life expectancy in the long run?

I understand that aerobic exercise are very beneficial for one's health, but I always have doubts about muscle training. I know that bodybuilding makes you heavier, stronger and more attractive, but ...
0
votes
1answer
42 views

Cell Death and muscle synthesis

just a question out of curiosity! I went to a Science Live event last week, and one of the things they talked about was how cell death is essential for growth and replacement of cells. Does this ...
0
votes
3answers
926 views

Should i do weight lifting for building muscles? I am already doing kickboxing on weekdays

On weekdays i am doing Kickboxing for an hour under the guidance of a recognized trainer in our area. Kickboxing is helping me a lot to tone the body and specially in weight loss. My height is 5'10 ...
2
votes
3answers
164 views

Gaining muscle after significant weight loss [slightly specific situation]

I'm male, 5'11, age 29. In 2008 I went from 260lbs to about 160lbs with very little exercise, and have hovered around that weight since then. My weight will fluctuate, with a high of around 175lbs. ...
4
votes
0answers
69 views

Stretching muscles while they are engaged

I've heard a theory that it is better to stretch muscles while they are (lightly?) engaged. The reason was said to be that muscle engagement will cause the muscles themselves, rather than the tendons, ...
-1
votes
1answer
55 views

Is my meal & workout plan suitable for losing fat and gaining muscles? [duplicate]

The below list is not exactly how I usually eat but approximately correct. Furthermore, I've used calories calculator to check their calories just to help you give me better recommendation. In ...
4
votes
5answers
12k 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 ...
1
vote
0answers
84 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 ...
0
votes
0answers
51 views

Muscle spasm/contraction

Recently I have started a program to strengthen(and learning to activate) specific muscles relating to overpronation(abductor hallucis, flexor digitorum brevis etc.). After a few weeks I'm now able ...
2
votes
2answers
142 views

Best way to start excercising after taking a break

If i just started to work out after a 4-5 week break would it be best to start slowly or just pick up my old pace? The 'sport' im referring to is fitness. Im currently debating with myself whether or ...
7
votes
3answers
1k views

What are the most effective ab exercises in terms of muscle activation?

Aside from the fact that abs are made in the kitchen, there must be differences among different types of ab exercises. Which are the most effective per unit of time in terms of muscle activation? Tim ...
2
votes
0answers
104 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?
5
votes
3answers
129 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 ...
3
votes
4answers
234 views

How to strengthen calf muscles?

I run regularly for about 6 KM. I have completed multiple 10 K runs. I am targeting a half marathon this September. But when I run distances like 10 K + i get pain in my left calf muscle. I believe I ...
0
votes
5answers
2k views

How to keep my leg muscle from increasing in volume while still exercising?

First, some words on my fitness history: I was quite a scrawny kid growing up but in high school I joined the high school's Cross-Country team and started running regularly for part of the year. I ...
4
votes
2answers
183 views

Periodicity of Muscle Mass

Once someone reaches a certain muscle state, if they undergo muscular atrophy and lose it, is it easier to get back to it than if they had never reached it. Is this a biological effect and if so is ...
2
votes
2answers
355 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 ...
3
votes
2answers
425 views

I am on the Atkins diet and weightlifting everyday, what is this doing to my body?

I am a novice. I eat 1/4 cup of raw oats in the morning and two portions of meat later on in the day, and tons of low-carb & low-calorie vegetables. I work out everyday, and I'm following Mark ...
3
votes
2answers
105 views

Do I lose muscle or fat when on a diet and not exercising much?

I am a thin guy (5'6-3/4" - 138 pounds), somewhere between ectomorth and mesomorph (more towards mesomorth I would think) who eats very little. I have been going to the gym to lift weights twice a ...
3
votes
1answer
209 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". ...
1
vote
2answers
2k views

How can I lose muscle mass in my quads and ham strings (thighs?)

I would really appreciate the help on how to lose muscle mass in the thigh area? Ever since I recovered from weight loss (40kg back up to 46kg, age 20, female, 1.66m), I started taking lysine and ...
1
vote
1answer
620 views

Locking of the jaw during workout related stress

The sympathetic nervous system (SNS) is involved in energy expenditure as it drives the body to respond to stress. So when one is lifting weight or doing a pullup or pushup and is about to finish the ...
18
votes
1answer
3k 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 ...
1
vote
1answer
201 views

Never skip leg day?

Currently I am gaining strength (and muscle) with a 3-way split. Back- biceps Chest - triceps Legs - Shoulder This however is my concern, I am getting married in 6 months and bought a suit which ...
5
votes
5answers
295 views

Muscles shake irregularly during workout?

I've been working out for a while now and I realized that my muscles shake whenever I lift weight. It doesn't seem like it's because of the weight. I could halve the weight on a bench press bar and ...
0
votes
2answers
162 views

How much beer can i drink? [closed]

I love beer but I want to get muscles too. Is it ok if I drink 2 x 0.33 L cans per day? Beer has 5% alc.
7
votes
3answers
763 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 ...
1
vote
3answers
101 views

Is controlled release of muscle contraction more beneficial than free release?

I used to think that best way to train a muscle is to do reps very slowly, but from the ACSM's manual I learned that it is a myth. Now that made me wonder about controlled release of muscle ...
5
votes
1answer
739 views

Why do my muscles ache the day after I lift ? How come not asap after my workout or during?

They say muscles ache after a workout because the workout causes wear and tear of the muscles. Why doesn't the pain start asap ?
1
vote
2answers
361 views

How is energy derived from muscle, fat and glucose at different intensities?

I have learned that during aerobic exercising the body converts different sources of energy: glucose, fat and muscle. However, different ratios are used in different situations. So what are the ...
3
votes
3answers
579 views

Does stretching muscles help build / tone them?

Does stretching muscles (both right after a workout but also very much throughout the day afterwards, when you still often feel they could do with a good stretch), actually play a role in helping to ...
8
votes
5answers
778 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 ...
21
votes
5answers
12k 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 ...
3
votes
2answers
799 views

Training the twitch fibre muscles for faster punching and kicking

I am after some exercises which work the fast twitch fibre muscles, both isometric and weight training wise. Could you guys please suggest some? I also wanted to know, when I curl a dumbell I pull it ...
14
votes
6answers
647 views

For the same number of repetitions, does it build more muscle to do fewer sets?

Suppose I want to do 50 pushups. I could do: 10 sets of 5 5 sets of 10 2 sets of 25 1 set of 50 Each option is more difficult than the last. But is it more beneficial? Is it "more pain, more ...