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

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1answer
141 views

I am 15, what is a recommended non bull-crap workout routine?

I am 15 and I am 6 feet tall, I weigh 'bout 145 pounds (last time I checked), I am currently doing about 35-40 pushups and about 50-60 sit-ups every night. Then, every wednesday I go to Krav Maga, on ...
2
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1answer
17k 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?
2
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2answers
986 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 ...
2
votes
1answer
525 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. ...
2
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1answer
60 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
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1answer
153 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, ...
2
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2answers
94 views

Do I lose muscle or fat when on a diet and not exercising much?

I am a thin guy (5'6-3/4" - 138 pounds), somewhere between ectomorth and mesomorph (more towards mesomorth I would think) who eats very little. I have been going to the gym to lift weights twice a ...
2
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2answers
196 views

Is the muscle pump after exercise due to increased cellular Na (due to reduced ATP availability)?

Cellular hypoxia leads to reduced ATP, resulting in Na/K ATPase down regulation reducing the activity of the Na/K pump. (edit removed the original link since I'm limited to two links in a question ...
2
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1answer
111 views

Grouping and ordering workouts for a 3-day workout week

I've been familiar with targeting a muscle group each day for example, chest for monday, legs for tuesday, and so on. The constraint is: I can only workout 1 hour each day for 3 days a week because ...
2
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2answers
184 views

Developing a training routine outside the gym

I am a CS student and hence spend long hours sitting on my desk. I am trying to establish a routine targeted towards cardio (since I have had asthma in the past) and building muscle mass(since my ...
2
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1answer
149 views

Why do I get lactic acid build up at lower threshholds on different days?

I'm a climber, so I'm talking specifically about forearms. I train regularly and have been for years, so I'm pretty familiar with how my body responds. As I understand it, the "pumped" sensation in ...
2
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1answer
218 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
6k 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 ...
2
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2answers
129 views

When a muscle can flex so tight it's painful, is anything wrong?

As I train various muscle groups, I've noticed that I cannot flex a few of them the way I would biceps or quads. The flex becomes painfully tight verging on a muscle cramp before I finish the range of ...
2
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2answers
125 views

Muscle size reduction sans loss

I'm in a rather weird situation here. I've been doing weights for about a year; it's been going well due to a good trainer (my brother), good attitude and suchlike. I've been able to keep going 4 days ...
2
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2answers
376 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 ...
2
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1answer
3k 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? ...
2
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1answer
371 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 ...
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0answers
63 views

Effect of smoking cigarettes on performance at the gym [closed]

What, biologically, is different on a day you smoke cigarettes and then hit the gym?
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3answers
770 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 ...
1
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2answers
227 views

vascularity in males

I have a question that although I exercise (calesthenics, sometimes weightlifting, running) I can't seem to be attaining any vascularity. I have read on the net about the water intake, genes playing a ...
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3answers
356 views

How often should I work out if I want to build mass?

I find that if I work out frequently my muscles don't get very sore after working out, but if I do slightly more intense workouts less frequently my muscles stay sore for at least two days. With the ...
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2answers
111 views

Exercise advice for newbie

I'm a 22 year old male currently employed as a Program Developer(sedentary work).I weigh 110Kg's and am 186cm's high. I started working out about last week. I normally do 30mins of cardio on bicycle ...
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2answers
204 views

How can I lose muscle mass in my quads and ham strings (thighs?)

I would really appreciate the help on how to lose muscle mass in the thigh area? Ever since I recovered from weight loss (40kg back up to 46kg, age 20, female, 1.66m), I started taking lysine and ...
1
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1answer
125 views

Gain Mass: High weight and low reps OR low weight and high reps

I want this settled once and for all. Over the past few years, I have heard (and read) almost a perfect 50/50 split on what the best technique is for gaining muscle mass (bulking). Some sources say ...
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2answers
134 views

How to reduce and make fit buttocks

By sitting on the chair most of the time during work my buttocks are growing bigger. Is there any warm up to reduce this effect?
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4answers
199 views

Weightlifting with only one set of weights

I've been looking to gain muscle/lift a little in order to be less weak. Unfortunately, I only own one pair of 10lb dumbbells which I use for dumbbell pressing. As a weak 6'0(182cm) 132 lb.(60kg) ...
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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 ...
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1answer
321 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 ...
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1answer
163 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 ...
1
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1answer
171 views

Never skip leg day?

Currently I am gaining strength (and muscle) with a 3-way split. Back- biceps Chest - triceps Legs - Shoulder This however is my concern, I am getting married in 6 months and bought a suit which ...
1
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1answer
128 views

How does muscle confusion work?

I just found out about P90x and it seems they use the muscle confusion theory. But how does it work neurologically and as far as creating muscle mass is concerned? What would a typical routine be? ...
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2answers
684 views

Anything I can do to keep the muscles look tight after finish training?

While I am training my muscles look good, tight and strong but after I finish training it's not the same look. I want to know if there is anything that can help me to keep the same look as I have ...
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1answer
169 views

How important is it to gain weight for weightlifting (build muscles)?

since a year i go to the fitness-center, first once a week, since 4 months i'm trying to strictly go 2 (or 3) times per week. there i train multiple things (biceps, triceps, back, belly, shoulders, ...
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2answers
83 views

Depleting Muscle Glycogen and Fat Burning

Suppose I do the following exercise: As many body weight squats as possible in 1 minute without stopping with a 10 second rest. Repeat 15 times. Would this deplete the muscle glycogen in my legs? ...
1
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1answer
850 views

What is the difference between rest and sleep? Can inactivity replace sleep?

I've just been reading about the importance of rest days and why sleep is important. According to Lego Stormtroopr, sleep is something you can't work around. I work at a desk in an office all day. ...
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1answer
289 views

What's the deal with 'inner' and 'outer' abdominals?

I have a questions about what abdominal muscles I actually have, and what they do. On one hand, I often hear about the distinction between outer and inner abdominals: The outer abs are mostly worked ...
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1answer
164 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 ...
1
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1answer
701 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 ...
1
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1answer
98 views

Average Muscle breakdown by percentage (by weight) of the total

One often hears lower body accounts for 40% of total muscles mass. Going a step further, would it be possible to estimate for an average body, a given muscle group percentage of the total? Is there ...
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3answers
88 views

Is controlled release of muscle contraction more beneficial than free release?

I used to think that best way to train a muscle is to do reps very slowly, but from the ACSM's manual I learned that it is a myth. Now that made me wonder about controlled release of muscle ...
1
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1answer
177 views

Locking of the jaw during workout related stress

The sympathetic nervous system (SNS) is involved in energy expenditure as it drives the body to respond to stress. So when one is lifting weight or doing a pullup or pushup and is about to finish the ...
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1answer
93 views

How can I get toned without losing weight? [duplicate]

I am a 17 year old female about 5'6" to 5'7" and weigh about 120/125 lbs, and am skinny so I don't want to lose any weight. I am active in sports, but I am not where I want to be and would like to be ...
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2answers
304 views

How is energy derived from muscle, fat and glucose at different intensities?

I have learned that during aerobic exercising the body converts different sources of energy: glucose, fat and muscle. However, different ratios are used in different situations. So what are the ...
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1answer
99 views

What is the reason my pain and exhaustion are not improving? [closed]

I'm having a physical problem for about 4 years by now that's really making walking or just standing insufferable (even for a few seconds). I can't do any fitness and it really messes my physical ...
1
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2answers
717 views

Gaining muscle with slim body type

Some people appear to be born with muscle*. I know lots of people who don't work out at all, have an office job where they sit around all day, and still they have a muscular body with strong (looking) ...
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0answers
41 views

Stretching muscles while they are engaged

I've heard a theory that it is better to stretch muscles while they are (lightly?) engaged. The reason was said to be that muscle engagement will cause the muscles themselves, rather than the tendons, ...
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3answers
146 views

Gaining muscle after significant weight loss [slightly specific situation]

I'm male, 5'11, age 29. In 2008 I went from 260lbs to about 160lbs with very little exercise, and have hovered around that weight since then. My weight will fluctuate, with a high of around 175lbs. ...
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0answers
77 views

Why do good lifts feel effortless? [closed]

I am curious what explains the difference between perceived effort and absolute effort for different types of movements. For example pull-ups and burpees always feel hard, while a 1RM snatch sometimes ...
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0answers
170 views

Fast-twitch hand muscle exercises?

A friend who spent some time in the military told me about a silent language in which the hands are signed in short, rapid bursts. Really, really rapid bursts, actually. I've seen videos of both wing ...