Tagged Questions

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

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0
votes
2answers
262 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 ...
23
votes
9answers
52k 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
votes
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, ...
1
vote
1answer
545 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
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 ...
2
votes
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
votes
2answers
549 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
votes
1answer
170 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
371 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
872 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
221 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
votes
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 ...
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 ...
8
votes
4answers
527 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 ...
5
votes
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 ...
2
votes
1answer
359 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
243 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 ...
4
votes
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 ...
4
votes
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 ...
3
votes
1answer
436 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
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 ...
10
votes
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). ...
0
votes
2answers
520 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 ...
4
votes
2answers
17k views

Foods for gaining muscle for a new gym guy [duplicate]

I am going to gym and doing weight lift and other exercise for last three months,my target is to gain weight and muscle.Unfortunately I didnt gain weight and my muscle didnt increase(bicep and tricep ...
0
votes
1answer
301 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
305 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 ...
7
votes
3answers
534 views

Do fit or muscular people age better?

Does being fit or muscular help to stay in better shape as people age? I have to ask as intuition would say yes but there don't seem to be serious studies on the subject. Also, some athletes are said ...
2
votes
2answers
206 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 ...
1
vote
3answers
710 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 ...
4
votes
5answers
2k views

How to grow muscle while burning fat?

I am not obese, nor overweight but I still have fat accumulated around the waistline(giving me those ugly love handles). Other than that, I don't have much fat on me. I have tried long cardio ...
8
votes
2answers
469 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 ...
2
votes
1answer
112 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 ...
2
votes
1answer
499 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
736 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 ...
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 ...
1
vote
1answer
657 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 ...
6
votes
2answers
2k 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 ...
4
votes
3answers
1k views

How to focus at the gym?

Lately i am having trouble focusing on my weight exercises. I don't really know how to explain it, but i have the feeling that the exercises i do are not having their effect, because i am not ...
1
vote
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 ...
6
votes
1answer
6k 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?
7
votes
2answers
2k views

How to lose fat and gain muscle at the same time?

Firstly, is losing fat and gaining muscle at the same time possible? If it is possible, what is the general nutrition and exercise plan to do it? Secondly, is losing fat and gaining muscle at the ...
9
votes
4answers
379 views

What are some flexible workout routines that don't require a change in diet to be effective?

I know there's plenty of similar questions, but none that answered what I have to ask exactly. Here's my situation. I'm a 23 year old male, about 6'0 ft. tall, and about 180 lbs. I have a gut, and ...
5
votes
1answer
330 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 ...
8
votes
4answers
3k views

What's the minimum amount of strength training that will yield a measurable benefit?

I'm not an athlete – I just want to be healthy and fit with decent muscular strength. What's the minimum amount of strength training that will yield a measurable benefit? For instance, sitting ...
10
votes
2answers
483 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 ...
2
votes
1answer
58 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
150 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, ...
17
votes
5answers
6k 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 ...