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You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...

Many lifters, particularly novices, need to focus at least some of their attention on hypertrophy and mass gain in order to have a sufficient muscle mass to make strong. I'm not sure if it's appropriate for intermediates and beyond. I'm also not sure if this would call for a sarcoplasmic hypertrophy phase (in which I imagine one would focus on 10-12 rep ...

Myofibrillar and Sarcoplasmic hypertrophy do not lend themselves to being a black and white "it's either one or the other" result. Depending on your initial muscle mass levels, you may put on mass which will be sustained simply because it's muscle you should have had to begin with. In that case, putting on mass would not mean it's sarcoplasmic. Nor does ...

I run. Half marathons, 5ks 10k, and trail runs. building legs muscles are a lot like building other muscles. You can develop slow twitch and fast twitch muscle fibers. For running you are going to need both. The short answer is your legs muscles are going to take on your own unique genetic shape. Simple answer, keep up the endurance and run on flat surfaces ...

A bigger muscle does not necessarily mean a stronger muscle. There are two concepts centered around hypertropy. Training for hypertrophy(sarcoplasmic), and the hypertrophy that naturally happens when you lift. Sarcoplasmic and Myofibrillar hypertrophy are not mutually exclusive. When you train for power you will have a little Sacroplasmic and when you train ...

Creatine increases the high energy phosphate diffusion between the mitochondria and myosine heads. Furthermore it works as a buffer for pH changes, which can improve cellulair homeostasis. And a decreased PCr level stimulates phosphofructokinase, an enzyme which limits glycolysis, and thus replenishment of this will lead to an improved glycolysis which also ...

Geek, The correct technique for seated row is pretty simple. http://www.getfitchimp.com/exercise/seated-cable-row Keep your knees slightly bent to reduce stress on your knee joints Do not hump your upper back as this will increase stress on your shoulder joints Do not hyperextend your lower back when you finish as this may put more stress on your lower ...

In general, runners tend to have more slender, leaner looking legs than other athletes. This is because low weight, high repetition exercising such as distance running (pretty much anything other than sprints, so anything above 400 meters, really) does not really lend itself to building bulky muscle, and is in fact counterproductive because of the extra ...

It will increase it indirectly. Creatine draws more water and nutrients to muscle, so if your nutrition is good, more protein will come to muscle and build into it. Also creatine gives more power and improves recovery time, so again, it indirectly helps our muscle grow by helping us with our gym training without witch there is no muscle growth.

In terms of stretching the biggest risk isn't the muscle, but the connective tissue (ligaments and tendons). Overstretching that hurts the tendons will produce tendinitis, same as lifting heavy weights with improper form. However, you are correct in that some forms of stretching will affect muscle size and adaptation. Certain forms of dynamic stretching, ...

Interesting question. Personally, I don't think that neural training would specifically help with hypertrophy training, except in a general sense, which I'll explain. You can train neural pathways to the point where they approach the speed of a reflex. I'd have to dig up the studies, but they tested reflex transmission time against transmission times for ...

I'll try to stay tight to your "science" and "evidence" clauses, because there's a whole lot of non-science reasons to use free weights. (Just off the top of my head, there's cost, versatility, compactness, and portability.) This roundtable discussion (PDF), with copious references, is one of my favorite sources for the machines/free-weights science. Among ...

Absolutely. First, why WON'T it happen? Aerobic activity following Strength training impedes the mTor pathway. What the heck does that mean? It means if you lift and then run, the hormones responsible for hypertrophy will be inhibited and prevent mass gain. When strength training, rest periods greater than 3 minutes allow the ADP-CP system to refill ...