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It simply has to do with the location of the muscle in relation to the skin surface vs. bone. Superficial - muscles you feel through your skin--the outermost layer Intermediate - muscles sitting between the superficial muscles and the deep muscles Deep - muscles closest to the bone--the innermost layer. See Superficial Muscles of the Human Body for more ...

According to this article, Muscle growth starts about 1 hr after a workout and continues for up to 24 hours. It is important to have sufficient protein and slow release carbs to ensure maximum muscle synthesis.

Assuming there is sufficient room in your cubicle/home office, I would suggest getting an appropriately sized Swiss ball to sit on. In general you'll be moving around slightly while on it, which will help stimulate your core stabilisation muscles. It's also quite easy to do a back bend over the ball, which would be a good idea to do throughout the day to ...