Hot answers tagged

10

I would say it is almost impossible to exactly mantain body size. I would recommend to alternate low workout periods with higher ones (say, 1 month of aerobic and low intensity and low volume weight training and 1 month of higher weight training). In this way, you would lose a bit of muscle while reducing body fat and re-taking previous muscular condition at ...


10

First of all, know that there is no ONE best way to curl. There are a few factors here to be aware of. Standing vs. seated When you curl standing up, it's very important that you try to keep your upper body as static as possible. It's easy to help out with your entire body by swinging the bar, taking focus away from the biceps. This is, however, its own ...


9

Do slow negatives, start at the top and lower yourself slowly, this is the way most people get strong enough to do their first, clean pull/chin-ups. If you have a rubber band to attach to the bar, that can work too.,


8

1) Will pilates kill my gains? Because I have heard that in your rest days, you have to sit still. Otherwise, you will kill your gains. Generally on your rest days you want active rest. As such, pilates will be great. 2) Is Pilates + Weight Training a good idea? My way of thinking behind this combination is the following: I need to better my ...


8

This sounds like muscle fatigue and is absolutely normal and expected. This happens to every single person who works out. Your muscles aren't going to be able to curl forever during a workout session. You're breaking down muscle fibers with each repetition. This means the muscle will be temporarily weaker. Resting and eating repairs muscle fibers, and make ...


7

light weightlifting This will not build muscle for you. Lift heavier weights. some cardio excerise This fights your effort to gain muscle. Consider doing less cardio if you want to grow muscle. traditional Indian diet You're not giving much detail here, but more food, particularly more protein, would almost certainly help. To recap: to grow ...


6

The program for You Are Your Own Gym is pretty close to that. It's all bodyweight exercises with "equipment" involving tables, sills, boxes, and broomsticks. There's a suggested series of exercises which consist of a particular way to follow the routine and then four exercises for the session, which vary across the week. For example, for the beginning ...


5

Here is a useful table that will help you get an idea of how you should be training: To put on as much muscle mass as possible, you should be aiming to utilize the ATP/Creatine Phosphate/Glycolytic energy system. So, 75-85% of your 1RM, 8-10 reps, 3-5 sets, and 1-3 minute rest time between sets.


5

Some people can train the same muscle group three times a day, every day, for months on end and see significant hypertrophy. Yet others may train a muscle group with such intensity that days are needed for recovery. As Dave says, it's very subjective. That said, I'd say it's incredibly unlikely you're overtraining, especially with your simple 6-day ...


5

"Is This Overtraining?" There is no general answer to this question. Overtraining is not dependent on a program, but rather on the relationship between the trainee, their program, their recovery ability, and outside stressors. For some people, walking an hour each day for two weeks would induce overtraining. Other people can log hundreds of miles a week ...


5

If I ride my bike to the gym, which is a mile from my house, and back home, should I do cardio at my gym. A 1 mile bike ride really doesn't qualify as a "cardio workout". I am also lifting weights 4 times a week ... and I run for 15 minutes after my ... weight training I really don't think this is enough workout that you need to worry about ...


5

You should do some research on flat feet, and I think you'll see that it's not really anything to concern yourself with. I have rather flat feet myself, and have never noticed a problem except when others tell me I should deal with my flat feet. In fact, if you start looking into the research a bit, you won't find any smoking guns that indicate being flat ...


4

Some thoughtful answers have already been given so I'm just going to focus on one aspect -- the challenges of building muscle as a vegetarian. The important thing to know is that consuming protein is essential for muscle growth and repair. You should also know that not all proteins are equal. Most bodybuilders will tell you that animal protein is superior ...


4

Start gym directly, and follow a healthy strict diet. Diet is most important factor. It will take time to build muscles and you should not lose hope, just go everyday. Some days you are going to feel lazy and wouldn't want to go but I suggest that you suck up and go anyway. Persistence is the key. Quoting Paulo Coelho: "If you think adventure is dangerous, ...


4

I believe that the below exercises are the minimum to train the most amount of muscles that also requires minimal equipment: Pull ups (only requires a sturdy tree branch or similar) Squats Dips (can be done between high chairs, or on the corner of a bench) As your goal is to get toned I would suggest doing one exercise until failure and then move onto ...


4

For getting abs? Sure. For burning fat? No. Doing ab workouts doesn't do much in the way of burning fat. Fat burning happens when you consume less calories than you spend over any given period of time. As such, this is something that is best accomplished in the kitchen. For most people, the size of the abs isn't the problem. It's the layer of fat on top ...


3

I would recommend you take a look at what body parts you think you need to improve, and, place priority on them by performing exercises that target those muscles first. Some studies have shown that greater strength and muscular size gains are achievable with exercises placed near the beginning of a program. A 2012 study entitled Exercise Order in ...


3

First off, I'm running a P/P/L routine. So when do I know I overtrain? It is when I am unable to do progress in my training or whenever I am unable to do the same weight / reps / sets. To me, this means that my CNS is fatigue. With that said, whenever it ends up fatigue, I will feel very tired the whole day, emotional and sometimes have trouble sleeping. ...


3

You'll have to ask them, as it's calculated using their own proprietary algorithm, well that or spend a few min's solving the simultaneous equation (from the values in your history) to work out the weights they've applied to your: Fat, Muscle, and Weight values to create the score: The fitness score is to help the subject to understand his/her body ...


3

EXRX has this to say: It's only necessary to raise and lower the shoulders during shrugs. The lower and middle trapezius will be exercised during other basic exercises. Better, I replace them with cleans. Which are just kick ass in general and then you don't have to be that guy doing shrugs in the mirror.


3

Cardio is not necessary for anything. It's just good for you (up to a certain point). Apart from that, it burns calories so usually people use it when they're trying to lose weight. If you're trying to gain weight but still want to take advantage of the benefits of cardio that Sid pointed out, simply eat more so that the calories you burn doing cardio won't ...


3

Specifically, I think your biggest issue will be cognitive impairment. The image of two kids in a basement toking and curling is honestly quite hilarious, and probably isn't going to be too much of a problem in and of itself. More to the point: Curling is a terribly inefficient exercise unless you're a rather advanced body builder, which I'm going to ...


3

Eating late suppers are discouraged for sleep disturbances and also for weigh gain. Digestion take about 4 hours for the food to leave the stomach. There sleeping 3-4 hours after supper enable the stomach to rest and thus ensure your good quality sleep. It has been noted that people who do not sleep well tend to gain weight ...


3

As a rough guide, carbohydrates contain 4 calories per gram, so 24 / 3 * 12 * 4 will net you 384 calories. Assuming you're somewhere around 160 pounds (calories burning being dependent on a number of factors including age, sex, and weight), this chart shows that you'd need about an hour of mild aerobics, moderate elliptical training, or resistance weight ...


3

TDEE stands for Total Daily Energy Expendature. There are 2 questions here. Why do you need to eat more than normal to pack on muscle? Why can't you use carbohydrates only? Question 1 If you eat at your TDEE level you should not put on or lose any weight provided you don't change your daily activities drastically. To efficiently gain muscle you need to ...


3

The obvious answer regarding exercises: squats. Stay away from the smith machine, please. Learn how to do squats with the barbell. They are safe when proper form is used and the safety pins are correctly set in the squat/power rack. You can just set the bar down if you fail a set. If you want to focus on posterior chain, low-bar squats would benefit you ...


2

Is this overtraining Nobody will be able to answer this as we don't know what your actual routine is. Trying to do max effort lifts every workout is very different from doing 75% of your current max. Likewise doing barbell complexes for two hours during each workout is very different from doing barbell complexes for 15 minutes each workout. If I ...


2

Totally false, lifting won't affect your height. That's what genes are for. Building muscle mass however will definitely help you gain weight; you will simply need to eat a lot. If you've tried eating a lot before and it didn't work, it means you didn't eat enough. Get about 1 gram of protein or more per pound of body weight and find yourself a good ...


2

Effective for what? For the purpose of building an athletic body, quite likely not. The exercises are simply not sufficiently taxing if done properly, as they target multiple muscle groups and the only resistance is one's body weight. As circuit training, it falls short in that it's a third of the recommended time, even according to the authors of the paper ...


2

Have you increased your water intake since you've started using protein supps? Protein can build up in your liver and can possibly reach toxic levels - this probably isn't causing your headaches, but it's good to know anyway. A lot of protein powders have contain Aspartate, which can cause migraines and headaches. Aspartate is a sweetener that's many many ...



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