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

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Good diet for losing fat and gaining muscle at the same time? [duplicate]

I have lurked this site for a bit and this question basically showed me that for people who are obese it is possible to be losing fat and gaining muscle at the same time. I have experienced this ...
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2answers
706 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 ...
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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
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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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 ...
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3answers
687 views

Started weight training, but cannot see progress

I am 23 years old, my height is 5'8" and weight is 56kg. I have been going to the gym for the last two months. my target is to gain muscle and weight. After doing some initial routine (without ...
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1answer
224 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 ...
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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 ...
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3answers
1k 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 ...
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1answer
134 views

Why do I get lactic acid build up at lower threshholds on different days?

I'm a climber, so I'm talking specifically about forearms. I train regularly and have been for years, so I'm pretty familiar with how my body responds. As I understand it, the "pumped" sensation in ...
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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 ...
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0answers
19 views

Understanding physical fitness anatomically [duplicate]

Possible Duplicate: What are good books on muscle building heavily based on science? Are there any books which explain the significance of each and every exercise we do in the gym? I do not ...
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0answers
33 views

how to have big muscles for one who have been trying but have not seen any change? [duplicate]

Possible Duplicate: I am underweight. How do I gain weight and muscle? Hey I am 15 years old and i am so underweight. I am 5 feet 7 inches and i am 100 pounds. I have tried everything. I ...
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1answer
394 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
3k 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
199 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 ...
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1answer
225 views

I am a newbie (male), and want to get pump some mass to my butt, thighs and legs (they are very thin as compared to my upper body) [duplicate]

Possible Duplicate: Chicken legs + butt exercises - video training without equipment (at home) OR WITH equipment? I am a newbie (male), and want to get pump some mass to my butt, thighs and ...
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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 ...
4
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2answers
673 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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4answers
355 views

Should I concentrate on leg lengthiness exercises first or leg thickening exercises first?

Should I concentrate on leg lengthiness exercises first or leg thickening exercises first? I am a guy age 30. Height : 5 feet 6 inches (1.67m). I have short and thin legs as compared to my upper ...
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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 ...
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1answer
366 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 ...
4
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1answer
151 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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1answer
142 views

what is burnt first, muscles(protein) or fat

I'm trying to reduce my belly fat, for which I'm doing exercise for a month now, but no result yet. So now thinking of starting diet. But if I do that, and eat much less calories, then what will be ...
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3answers
4k 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 ...
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4answers
367 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 ...
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1answer
147 views

Using Muscle Milk but worried about its calorie content

I am lactose intolerant. I researched many nutritions shop (in Turkey) and couldn't find lactose-free protein powders except Muscle Milk. I have also tried 1 serving from my friend's Muscle Milk and ...
5
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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
180 views

Does Muscle Fiber type matter?

Christian Thibadeau ( in the book "Black book of training secrets" ) recommends that people who have fast twitch muscle fibers should do more heavier weights with less reps to get the maximum gains. ...
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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?
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4answers
2k views

What are good books on muscle building heavily based on science?

Please suggest few books on the topic of muscle building, that are heavily backed by scientific research. I prefer them to be light on concrete training programs, but heavy on facts and research ...
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4answers
683 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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1answer
280 views

Muscle hurts after HiiT session

3 Days ago i did an HiiT Session with dumbbells. I did different excercises in 3 Sets with 12 Repetitions. After I finished excercising i didn't do any streching exercises. On the next day I had ...
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2answers
342 views

Why is the weight not dropping off?

I set out to loose 40lbs this year. I cycle approximately 50 miles(10 miles Monday to friday) each week, and have been on a diet of less than 2000(~1700) calories each day for the most part of this ...
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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 ...
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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 ...
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4answers
35k 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 ...
2
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4answers
4k views

Skinny wrists - will this change as the rest of me does?

I know it's vain - but I'm not blessed in this department. As I progress down the road towards the body I want instead of the current body I have can I expect my wrists to gain in proportion also? I ...
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1answer
1k views

What are superficial muscles?

Articles like the wikipedia entry for the Forearm distinguish between superficial, intermediate, and deep muscles. What is the difference between these muscle levels? What are some readily ...
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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 ...
5
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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 ...
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3answers
308 views

Increasing mass and retaining bodyfat percentage

This question somewhat falls under theory since every body is different, I understand that, but figured I'd ask anyways. Let's say I've managed to find a diet and exercise routine that fits my ...
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1answer
1k views

Legs sore 1st day of rest after workout, even more sore the second day

I did a pretty intensive leg workout and decided to take the next day off for rest. I definitely had some lactic build-up the next day and my legs were slightly sore. However, when I woke up on the ...
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1answer
2k views

Do Lactose Intolerant people still absorb protein from milk?

As a Lactose Intolerant person I almost always get diarrhea when I drink milk. But even if my stomach spits it out the other way, is it atleast able to extract the protein from it to build muscle? ...
7
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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 ...
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5answers
994 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 ...
4
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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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2answers
223 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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3answers
213 views

Training on the border of overtraining

Whenever I feel I have overtrain I rest, say for 3-5 days, and when I start training again I regress in perfermonance, and have to start builduing up again. It is as if I have been stuck in the same ...
3
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2answers
252 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 ...