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

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1answer
4k 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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1answer
199 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
550 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
763 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. ...
2
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1answer
323 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
361 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
26k 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
3k 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
40k 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 ...
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4answers
5k 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
2k 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
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
319 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 ...
2
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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 ...
2
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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? ...
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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
1k 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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4answers
5k 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
229 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
223 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
275 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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2answers
540 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 ...
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2answers
298 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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2answers
191 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
397 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 ...
2
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1answer
14k 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?
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1answer
547 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
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2answers
554 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 ...
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2answers
263 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 ...
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3answers
1k 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). ...
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 ...
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2answers
306 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?
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4answers
532 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
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1answer
372 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
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1answer
171 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 ...
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2answers
525 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
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2answers
884 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 ...
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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 ...
2
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2answers
2k 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
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1answer
168 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 ...
7
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1answer
378 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 ...
2
votes
1answer
362 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
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1answer
244 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
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1answer
2k 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
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1answer
443 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
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1answer
59 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 ...
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2answers
470 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 ...
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3answers
288 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 ...
0
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1answer
305 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 ...