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

learn more… | top users | synonyms

2
votes
1answer
258 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. ...
2
votes
2answers
7k 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
votes
2answers
144 views

Can exercises such as squats, lunges and push-ups replace running and jogging to lose fat?

Due to an injury to my right knee, it precludes me from activities such as running and jogging as it places considerable strain and intensity which results in pains. Since i have gained weight since ...
2
votes
1answer
124 views

How far can you go with eccentric body exercises?

Oops! This got longer than what I have intended, so please bear with me! Let me start off by saying that it's the first time I see a website about fitness where I can hope of receiving empirical ...
2
votes
1answer
693 views

Gym for a 14 year old? [duplicate]

So I'm skinny, and I began going to the gym, I started first weekends doing very small weight (5 kilos) but in a correct form, doing 4 series of 15 reps for every exercise/machine I did/used, I don't ...
2
votes
2answers
122 views

slouched shoulders get better when i open my hands

I have really big problems with my posture. I spent a lot of time sitting at computer for many years. My shoulders are rounded, they go forward and due to this my neck is overloaded. I have also ...
2
votes
2answers
176 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
votes
2answers
411 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
votes
1answer
4k 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
votes
1answer
396 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 ...
2
votes
0answers
16 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 ...
2
votes
0answers
91 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 ...
2
votes
2answers
96 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, ...
2
votes
3answers
164 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. ...
2
votes
0answers
104 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?
2
votes
1answer
96 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 ...
2
votes
2answers
231 views

How much protein should I be eating?

I am 59 yrs old, 6'5" and I currently weigh 245lbs, up from my lowest of 230lbs, after having lost 110lbs last year. I have a desk job during the day and I work out with weights 3 times a week for ...
1
vote
3answers
863 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
vote
3answers
398 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 ...
1
vote
2answers
2k 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
vote
1answer
206 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 ...
1
vote
2answers
166 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?
1
vote
4answers
312 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) ...
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 ...
1
vote
1answer
352 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 ...
1
vote
1answer
169 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
vote
1answer
44 views

Muscles twitching during non-workout activity [duplicate]

I've had periods in time where I'm just sitting in the office and all of the sudden one of triceps would start twitching like once per second or a bit more spread out. It doesn't hurt, but it's ...
1
vote
1answer
187 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 ...
1
vote
1answer
201 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
vote
1answer
137 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? ...
1
vote
2answers
340 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 ...
1
vote
2answers
2k 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 ...
1
vote
1answer
39 views

MadCow Routine - When to stop / restart?

In this pic I added the first day of my MadCow spreadsheet. My question(s) are: When do I stop (start over)? For example, if I started Week 6 and I will try to squat 5 reps of 110kg But I only ...
1
vote
1answer
57 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
vote
1answer
83 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 ...
1
vote
1answer
164 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 ...
1
vote
1answer
104 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 ...
1
vote
1answer
79 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 ...
1
vote
1answer
223 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 ...
1
vote
2answers
521 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 ...
1
vote
2answers
146 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 ...
1
vote
1answer
94 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 ...
1
vote
2answers
119 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
vote
3answers
101 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
vote
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. ...
1
vote
1answer
844 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 ...
1
vote
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 ...
1
vote
1answer
789 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
vote
2answers
88 views

Can posture braces help strengthen muscles?

Lately I have been trying to correct my bad posture(curved shoulders and Anterior pelvic tilt). Among all the possible solutions I found, the most common were the stretches and other exercises to ...
1
vote
1answer
64 views

I need help to be able to focus during my work outs [duplicate]

I stop working out few months ago because of work I travel a lot and I lost a lot of muscle . I got me a membership at a gym but is so hard for me to concentrate and motivate myself while I'm at the ...