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 ...


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

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

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

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 ...


5

The first routine is low on overall weekly volume in terms of sessions in the gym and I would recommend if you chose this route to achieve hypertrophy what you understand that as you develop into a intermediate/advanced lifter that the time you spend in the gym during these 3 session will increase to a significant amount. Whole-body programs are designed to ...


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

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 (http://www.ncbi.nlm.nih.gov/...


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

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

Anyone can build muscle/lose fat over time, it's called recomping. It's just that this is a very fast process for beginners, and significantly slows down for more intermediate/advanced athletes. Firstly, it's not a biological process that only fires up when you're a beginner and then shuts off at some arbitrary point. Muscle building and fat burning happens ...


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 best....


3

Alright so first of all don't get your hopes up too much. Bodybuilders are probably the most shredded individuals on the face of the planet during their contest prep! The key word here being contest prep. They will start being extremely strict with their calories and macronutrients around 12 weeks out from a bodybuilding show. There are a lot of tricks that ...


3

Psychological issues aside (as requested), there is the big, BIG issue of physiological restitution. You've probably heard of the muscle group rest period of 48-hours since both your layouts seem to follow it. But your central nervous system (CNS) is going to be taking a hit 6 days in a row if you follow the second routine. While your muscles may be ...


2

This is purely my opinion based on my experiences as a bodybuilder. The answer to your question is twofold. If you’re competitive, or, plan to be, you should look at having one “cheat” day per week as a general rule. The other 6 days, you should try to eat as clean as possible. If you aspire to that eating goal, your diet would be optimum 86% of the time....


2

For bulking cardio is not really necessary.However, including moderate amounts cardio exercise into your bulking routine can help control and limit the amount of body fat gained during a bulking phase. Additionally, cardio exercise increases blood flow, delivering more oxygen to your muscles and removing waste products, such as carbon dioxide and lactic acid....


2

Like most training programs, there’s no one size fits all. Bodybuilding training is somewhat different in that the goal is to build, shape, and expose the body’s musculature. As such, there's no specific program you can call “Bodybuilding” even though there are plenty of trainers that will try to sell you such a program. Bodybuilding is more of a life ...


2

Assuming it is legal to smoke marijuana where you live, I would suggest waiting until after you work out to enjoy a smoke. Smoking while your body is under stress from the weightlifting makes it harder to reap the benefits of working out.


2

If you can sleep easily while still digesting a meal, go for it. There's no harm, other than the potential loss of sleep. Try it out, and see how your body deals with it. If you still wake up well rested, it's fine. It's common to wake up and have to use the bathroom if you ate a meal just before bed. It's also pretty common to experience nightmares ...


2

As I noted above, overall caloric intake versus what you're putting out is what's important for abs. But based on this Back Of Envelope calculation on a bodybuilding forum, the odds look to be stacked against you to drop for bodyfat percentage that much in 3 weeks. Look at it in this way. If you're at 15% bodyfat and are currently 80 kg, then you are, by ...


2

Somehow 'yes' - but the sad truth is, that both of the squats don't do too much to icrease the size of the calves, the most development (rather minimal) you will get from Olympic-style squating because they get better streched while under load, but are acting more as a dynamic stabilizer than synergist. As we know if we put a muscle under load and stretch ...



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