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

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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, ...
2
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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
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 ...
5
votes
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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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 ...
3
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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 ...
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?
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 ...
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?
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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
511 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
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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 ...
9
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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
votes
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 ...
6
votes
2answers
297 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?
8
votes
4answers
504 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
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 ...
0
votes
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 ...
0
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2answers
513 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
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 ...
1
vote
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
votes
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 ...
5
votes
1answer
166 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
votes
1answer
370 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
352 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
237 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
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
votes
1answer
412 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
58 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 ...
8
votes
2answers
450 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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vote
3answers
281 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
votes
1answer
297 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 ...
3
votes
1answer
299 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
377 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
204 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
110 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 ...
2
votes
1answer
482 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
717 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 ...
1
vote
1answer
633 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 ...
5
votes
3answers
5k 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 ...
6
votes
2answers
1k 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 ...
10
votes
2answers
476 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
5k 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
323 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 ...
2
votes
1answer
57 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
149 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, ...
6
votes
1answer
863 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 ...
5
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 ...