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

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4
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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 ...
4
votes
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 ...
4
votes
5answers
998 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
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 ...
9
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
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 ...
4
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2answers
15k 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
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 ...
6
votes
3answers
504 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
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 ...
1
vote
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 ...
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
449 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
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 ...
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
716 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
632 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
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 ...
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
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 ...
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?
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
370 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
322 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 ...
7
votes
4answers
2k 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
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 ...
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, ...
16
votes
4answers
5k 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 ...
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 ...
3
votes
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 ...
22
votes
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 ...
6
votes
1answer
859 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 ...
13
votes
3answers
42k views

Am I gaining fat or muscle - how can I tell?

I've been attempting to do a high-protein calorie-restricted diet, while working out with the Stronglifts 5x5 program since early February. My follow-through for the Stronglifts part has been ...
1
vote
1answer
160 views

Lose more or gain weight?

I need some advice to choose my next targets. I started a low carbish diet (as in a not so strict low carb diet) last January together with a 20 min work out 3 times a week consisting mostly of ...
10
votes
2answers
3k views

Maintaining muscle whilst not working out (injured)

I'm currently working on adding muscle and have been pretty successful over the last 6 weeks (adding well over a stone in weight, albeit a little fat as well as muscle). Last week I injured my ...
3
votes
3answers
266 views

Lost weight and getting fit - where to go from here?

I've maintained a pretty poor diet for most of my adult life, and as a software developer, I've spent most of my time behind a desk with very little exercise. Since New Year 2011 I've lost nearly 2st ...
32
votes
5answers
19k views

How do I naturally boost my Testosterone levels?

Its a well documented fact that testosterone in essential for muscle development. So much so that some will want to go to the lengths of taking synthetic testosterone in order to aid their ...
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 ...
3
votes
1answer
564 views

neck pain vs. head orientation

I'm wondering if looking slightly down and to the left puts more strain on the left or right side of my neck. For a little background, I use two enormous monitors and I think I use the on on the left ...
44
votes
3answers
5k views

When will muscle be cannibalized?

Can you tell me what are all the cases when muscle would be cannibalized? I've heard the two following cases will cannibalize muscle, but I still don't quite understand. Aerobic Exercise Arnold ...
17
votes
3answers
3k views

Are “fast-twitch” and “slow-twitch” muscles actual scientific terms? If so, are they useful for the strength trainer?

When I first started to strength train in high school, one of the first things I remember reading in the weight room was this giant chart that highlighted areas of so-called fast-twitch and ...
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
3answers
790 views

How often to take measurements?

How often should someone trying to gain muscle mass take measurements? The only answer I could find was for weight loss, which from experience shouldn't be more than once a month. Can that ...
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 ...