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

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15 views

Exercises to alleviate shoulder cramp

For some reason my shoulders are cramped up since last night. Lacking any other probable causes I blame temperature. Now I've been having trouble moving both my shoulders for a couple of hours ...
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0answers
86 views

What is a muscle knot?

After starting lifting, or perhaps it was from bad posture at my desk job, I got what I think is a muscle knot and I'd like to know more about them. What causes muscle knots? On both a higher level ...
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2answers
89 views

Will biking 5 miles 5 days a week shrink or strengthen my leg muscles?

So I am training for a triathlon, I am biking 5 miles a day 5 days each week. I also do a chest-biceps workout rotating every other day 5 days a week. I figure that presses, incline presses, curls, ...
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3answers
159 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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98 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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1answer
93 views

Suggestions for workout to build muscle fast after suffering from bad wrist injury?

I had a bad wrist injury that is taking about 2 months to recover. I did do some upper body during treatment, but I stopped because it hurt too much and the doctors and my friends told me not to. On ...
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3answers
849 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 ...
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2answers
313 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
388 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
1k 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 ...
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1answer
174 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
159 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
282 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
346 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
168 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 ...
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1answer
184 views

Home workouts or gym? Which one is better for adding muscles?

I have a shoulder injury and after healing I'm going to start my workout again. I've been working for some time and I'm not much beginner. Also, I'm on fit, not fat, and I'd like to add weight and ...
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1answer
196 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 ...
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1answer
135 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
1k 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
53 views

Am I eating enough for a bulk? [closed]

5'9 and weigh 139 pounds. I've decided to bulk and need help on my diet. This is what I ate today and I was wondering whether I should be eating more, or less to gain muscle and at the same time not ...
1
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1answer
75 views

NASA's experiment of those who laid in bed for 70 days. What happened to their muscle mass?

I'd like to point out that the participants in the study had a caloric intake that would maintain their weight. Also, they were not allowed to move one bit from their bed. There was an exercising ...
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1answer
158 views

Is Extreme Muscle Pro safe?

I am a nerd and don't have very fit body. I have been going to gym irregularly for the last 3 months, getting a little bit in shape & improving my strength. Question: Is it safe to take Extreme ...
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1answer
83 views

Can one get ripped by just playing a/some sport(s)? [closed]

I've been getting in shape lately. I was kind of fat some months ago and I'm not anymore (thanks to a bit of running, a bit of sports like volleyball, and a bit of eating better). I have a decent body ...
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1answer
66 views

How can I do a recomp?

I am 17, and I used to be really skinny, but I had great cardiovascular health. I decided to bulk up and I started bodyweight exercises and ate at a surplus. The thing is, I gained a lot of fat and ...
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1answer
27 views

Same style in swimming o alternate it?

I swim for fun once per week. During a training session it is better to swim with the same style for many round (4/6 laps) or it is better to alternate the style each time? I ask it because I find ...
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2answers
161 views

How to avoid calf activation in isolation leg curls/extensions?

This weekend I had a bad calf cramp in the last part of a combat stick sparring match (Calf cramped right as I pushed off for a strike, and then really locked up). Yesterday and today sore when ...
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2answers
102 views

Pinky finger movement affected by lifting weights?

Since I started lifting several months ago, I have noticed that my pinkies' (both of them) movement has been affected. This is more noticeable right after waking up in the morning, and consists on the ...
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1answer
84 views

Push/Pull/Squat vs Brosplit [duplicate]

I am 26 years old, been working out for about three years now. I have not been sticking to my program for about 6 months, only lifting 1-2 times a week (working college student). My schedule has ...
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2answers
117 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? ...
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3answers
99 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 ...
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1answer
1k 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
599 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
173 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 ...
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1answer
769 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 ...
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1answer
18 views

How to do overloaded closed-kinesthetic-chain pushups without a spotter?

Muscle & Fitness says Most chest and shoulder closed-chain exercises aren't practical for developing strength, so these routines substitute the incline barbell press and barbell overhead ...
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1answer
277 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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1answer
472 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
95 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
341 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
101 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 ...
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2answers
1k 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

Can you do a lot of cardio to lose weight but keep your muscle mass?

I was wondering, if i do more cardio like + 45 min more on my current 30 min, with proper diet and strenght exercises and calorie intake, could i preserve my muscle mass and just lose fat?
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3answers
208 views

Getting big with just push ups? [duplicate]

I have no gym access right now. How do you keep bulking up just using push ups?
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0answers
48 views

Muscles targeted by swimming? [closed]

I know it's cardio. But I still would like to know the muscles built by swimming. Which muscles are targeted by swimming?
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0answers
80 views

Extended chest pump - 1 and a half days

After a 6 month break after finishing a 10 week (5 day/week) fitness program, I restarted it last week. Last week I only went to gym 2 days out of five (Monday & Friday) and this week all the way ...
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0answers
82 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
243 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 ...
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0answers
49 views

Looking to gain weight by putting on muscle [duplicate]

I am very skinny and I am looking to put on weight by gaining muscle. I am 6 foot 2 and weigh about 160 pounds. I am willing to change my diet. I eat quiet a lot of chocolate and crisps but not fast ...
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0answers
90 views

Good diet for losing fat and gaining muscle at the same time? [duplicate]

I have lurked this site for a bit and this question basically showed me that for people who are obese it is possible to be losing fat and gaining muscle at the same time. I have experienced this ...