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

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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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1answer
148 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 ...
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 ...
2
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1answer
182 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. ...
4
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4answers
371 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 ...
2
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1answer
283 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 ...
2
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4answers
856 views

Help to add muscle for a skinny guy with fast metabolism

I'm 20 year old, 5ft8 (1.72m) and weight about 120lbs (54kg). I've recently joined the gym and plan to add muscle (like most people). I'm completely new to this and I have been browsing for research ...
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4answers
684 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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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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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 ...
2
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2answers
344 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 ...
3
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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 ...
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 ...
2
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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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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
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 ...
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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?
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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 ...
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
309 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? ...
3
votes
2answers
254 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 ...
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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 ...
5
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4answers
343 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 ...
3
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1answer
3k views

What's the benefit of a long tendon and short muscle belly in the forearm?

In bodybuilding the benefits of long muscle bellies are fairly self evident, just look at Ronnie Coleman's out of place biceps and compare them to Sergio Oliva. For any sport requiring strength ...
3
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2answers
430 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 ...
10
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2answers
631 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 ...
4
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2answers
388 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 ...
3
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2answers
189 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?
2
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1answer
11k views

What's lean muscle mass?

It is said that men usually have more lean than women. I would like to know what does the 'lean muscle mass' mean? is it just the muscle mass? How would you calculate it?
18
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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 ...
3
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2answers
509 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 ...
2
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2answers
4k views

Can I do anything about an uneven six-pack?

I have an uneven six-pack and have been pushing it hard, hoping it will grow evenly. I've been training for 8 months, and there isn't any difference yet. My abs are still uneven. A trainer told me ...
3
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1answer
1k 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 ...
0
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2answers
261 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 ...
20
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8answers
47k 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 ...
3
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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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1answer
532 views

Caffeine, weight loss, muscle gain & stretch marks [closed]

I am searching for information regarding the effects of caffeine and found this website for the first time. For the last 3 weeks I´ve been trying to decrease my caffeine consumption, after having ...
3
votes
2answers
288 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 ...
2
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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 ...
10
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2answers
531 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?
0
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1answer
165 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 ...
3
votes
1answer
364 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 ...
2
votes
2answers
815 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 ...
3
votes
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 ...
2
votes
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 ...
2
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2answers
1k 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 ...
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1answer
1k 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 ...
8
votes
4answers
503 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 ...