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

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1answer
32 views

What is the right protein for me? I'm struggling to find one [on hold]

I am a 14 year old athlete who plays football at academy and also internationally with a few caps. My pre-season has started and I need some protein to assist with my training and training goals. I ...
11
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2answers
1k views

What is the scientific explanation for beginning weightlifters' ability to gain muscle and lose fat simultaneously?

I'm sure you have heard this a million times in bodybuilding articles and forums: Only beginner weightlifters can gain muscle and lose fat at the same time. For intermediate and advanced ...
9
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2answers
5k views

How does doing more repetitions improve muscle definition?

I always heard people saying lifting heavier weights helps build muscle mass while doing more repetitions helps improve muscle definition. I have no trouble understanding the former. But how does one ...
2
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1answer
90 views

How is hypertrophy (muscle-gain) provoked?

What are the mechanisms that must be present in order for me to gain lean muscle mass (purely from a training perspective)?
2
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2answers
267 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 ...
3
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0answers
35 views

Fingers, hands and wrists specific stretching exercices

I am looking for some specific exercices for fingers, hands and wrists to improve the flexibility and not the strength. This is because I suffered of a bad tendinitis mostly to the flexor tendon of ...
20
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2answers
3k views

How is muscle repair affected by a caloric deficit?

Background Weightlifting creates micro-tears in the muscle. Protein and other nutrients repair the tears so the muscle grows back stronger and larger. Question How is muscle repair affected by a ...
2
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1answer
79 views

Can simply tightening your muscles replace lifting weights for gaining strength? And if so, can electrical stimulation cause it?

This question is two parts. First, can tightening your muscles repeatedly increase their strength similarly to lifting weights? Second, if this is true, can electrical stimulation of the muscles make ...
0
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0answers
30 views

Whats the difference between stretching and massaging muscles?

In terms of fitness, what are the differences between massaging and stretching? Do they have different roles in muscle recovery?
0
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1answer
73 views

scientific papers on muscle growth in (severely) undertrained males?

It's common knowledge that weak individuals tend to pick up strength at a rapid pace given some 3x a week barbell training program. Some (starting strength) say there's massive lean body mass (LBM) ...
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3answers
74 views

Does Whey Protein cause damage to teenagers who haven't fully grown? [closed]

I am a teen, 15 I do quite a lot of gym work along with football. I am constantly sore and I feel that my work doesn't achieve anything because there isn't enough protein to repair and make my muscles ...
23
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4answers
12k 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 upper,...
3
votes
1answer
77 views

How to listen to the body during a run?

I am newbie in running and I am not interested in long runs or any records. I start to run weekly 10km 6 months ago, now I run for 20km (with a bit of effort). I would like to understand what the ...
2
votes
1answer
52 views

tingling feeling in arm muscles while working out [closed]

When I'm working out with a new weight that i'm not used to (I actually do calisthenics, but I use a weight vest) towards the end of my work out, when I'm really feeling it, I notice that as I'm doing ...
5
votes
2answers
86 views

How to avoid muscle loss when doing prolonged cardio (around 15 days in a row)?

I know this question may seem irrelevant since there are many good answers addressing it, for example this one. However, the questions and answers I found are all about losing muscle while regularly ...
4
votes
2answers
152 views

Developing very strong Quadriceps

I'm 43 old and I have practiced martial arts for the last few years. My thighs have strong muscles but I don't think they are strong enough. Some of the practitioners in my martial art have thighs ...
3
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2answers
181 views

What is wrong with a beginner following the Rock workout schedule?

So I am about 5 months into training and I am struggling to come up with a suitable routine. My gym buddy suggested me to do what rock does, which is simply-put, one muscle group a day, 2 day rest, ...
1
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2answers
90 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 ...
0
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0answers
64 views

What causes a “pump” feeling in muscles?

I think its fairly common knowledge that if you pick a medium weight (for you) dumbbell up and smash out 12 bicep curls you will feel a "pump" in your muscles as they grow temporarily. I have seen ...
3
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3answers
208 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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2answers
132 views

Osta-Red Supplements [closed]

I have been researching into the Osta-Red supplements online. From the reviews I have been reading they seem to be great for lean muscle mass building without water retention or potential side effects ...
2
votes
3answers
882 views

What should be the best plan for me to lose fat and gain muscle

3 months ago I joined a gym. I am following a diet and doing mostly cardio workouts. To date I have lost 5-6kg (I weighed 85kg before I started). I have a couple of questions: Should I continue ...
1
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1answer
46 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 ...
0
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4answers
94 views

how to lose fat hips after weight loss? [duplicate]

here is my "chronological weight loss" : when i was 23 I weighed 103 kg then I started to walk long distances ( sometimes 10 km per day and 3 times a week) I also decreased food rations (1/3 of what i ...
10
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7answers
35k views

What can I do to prevent my (outer) shins from tightening while running?

My shins (specifically the Tibialis Anterior muscle - http://en.wikipedia.org/wiki/File:Tibialis_anterior_2.png) often tighten up while I'm running. This has happened my whole life when running ...
1
vote
1answer
47 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 ...
10
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4answers
15k views

Does anyone know what causes muscles to shake uncontrolably while under stress?

My question is related to the following, I think: Why is my body shaking during certain exercises? But I would like to know how this works on muscle/biology level. The best thing I can imagine, ...
0
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2answers
64 views

Best swim crawl to enlarge the shoulders

What is the best crawl that helps to broaden your shoulders? Is is possible to tell that theres a crawl, according to the specific movements, better than the others for this aim?
3
votes
3answers
173 views

Heavy weight vs Light weight?

My goal is to build muscle size. There is lot of information online which says like Arnold says(3rd point) you need to lift heavy to increase muscle size and there's other information as well like on ...
4
votes
3answers
727 views

Benefits of Squatting from bottom position as rest position

So I was just thinking I got a home gym set up, and I can't really approach the bar under a power-rack as of yet...so I just clean it up over my head. I was interested in doing a back squat. But this ...
3
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1answer
342 views

Beginner in physical fitness, need tips and advices

I am 18 years old, 174 cm tall, 60 kg weight male. I am very skinny, and haven't trained for ages. Last few years I've been living very unhealthy way of life - spending way too much time in front of ...
0
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1answer
99 views

MY CHEST IS UNEQUAL.Help me make them equal.please [duplicate]

My chests are not equal.My left chest is fully outward and developed and where as my right is full pressed in.PLEASE help me to make both sides equal. this is affecting my abs to making them unequal.
1
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1answer
65 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 ...
5
votes
4answers
151 views

Should strength training be altered according to whether you're seeking size vs strength?

When I read about strength training, the advice often comes with the assumption that the reader wants to get "big". I want to achieve strength, but would prefer not to increase size too much if ...
1
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1answer
145 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?
0
votes
1answer
56 views

What is the most inclusive exercise that does not require tools? [closed]

By most incluse I refer to activating the most muscle groups. The background of my question is the following thought: If you had to choose one single exercise to do every day, which one would it ...
8
votes
2answers
3k 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 ...
2
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1answer
110 views

Stretching during exercises?

Is it correct to make a brief stretching session even during physical activity, and not just at the end?
1
vote
1answer
80 views

How can I tell if it is a cramp or tear? [closed]

Is there anyway I can tell a difference between a muscle cramp and a muscle tear? I was running today on the treadmill, and decided to increase the speed a little bit, but after some time my left calf ...
4
votes
1answer
58 views

What muscles are involved in the downward movement of the v-sit?

Can you help me with the muscles involved in the downward movement of the V sit? Downward would be eccentric but what muscles are the primary movers?
5
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1answer
151 views

Is it possible to move each toe individually?

I'm wondering if it is possible (probably with lot of training) to control each of my toe independently of the others. Big toe and pinky: no problem, but the three middle ones... I can't. This ...
5
votes
2answers
372 views

Fatigued triceps in freestyle swimming

I used to swim a long time ago and after a break of several years, I took it up again about 6 months ago. However, my triceps (i.e the lateral part of the back of my upper arms) still get fatigued ...
0
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2answers
92 views

Is working on the same set of muscles in a day a sound advice for muscle building, what is the scientific reasoning behind it? [duplicate]

My gymmates told me that if I want to build my muscles, I should concentrate on one part of muscles ( eg: biceps) in one day, then move on to the next part of the muscles the other day. Never ever ...
3
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5answers
2k views

My trainer insists on stretching before any exercise, even warming up. Should I be worried?

He wants to start out by doing rather strenuous, even slightly painful, static stretches, mostly in the legs, followed by 10-20 minutes of cardio and then the rest of the workout is mostly lifting. We ...
8
votes
1answer
3k views

How does muscle build up when we exercise?

I want to put on some muscles, so I thought the best way to get started is to learn how the process of muscle build up works. I want to start from the basics to get good results. So, how exactly do ...
2
votes
2answers
110 views

What are the functional effects of hypertrophy?

Hypertrophy means that your muscles are bigger, but does this mean that they don't perform better or worse than smaller muscles? Is it really possible for hypertrophy of the muscles to have no ...
1
vote
1answer
80 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
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1answer
112 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 ...
3
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2answers
8k views

What are superficial muscles?

Articles like the wikipedia entry for the Forearm distinguish between superficial, intermediate, and deep muscles. What is the difference between these muscle levels? What are some readily ...
2
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1answer
190 views

Would only doing exercises on a regular basis, without worry about anything else, help grow muscle?

I'm male 24. I'm occupied with my office work so I'm trying to minimize the effort in exercise as best as I could. This means that I don't go to the gym, and I don't buy any equipment. The only thing ...