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13

Peer reviewed literature on testosterone appears to have inconsistent conclusions, however, the well designed studies all agree that abstinence raises T. Some studies say that masturbation raises T, and some that abstinence does so. But the well-designed studies all conclude that abstinence raises the baseline amount of T in your body. Well designed studies ...


8

Cortisol is actually released in a diurnal rhythm with a spike when you wake up, and tapering off during the day until the time you go to sleep where it is at its lowest. Cortisol levels are also proportional to the intensity of the training as well as length. Elevated cortisol levels is linked to protein synthesis. A widely cited report is this one, which ...


7

The difference between sleeping immediately after a workout and sleeping a half-workday later is negligible. The more significant difference, which is still pretty minor, is the increased energy many people feel earlier in the day. Generally speaking, most people are slightly stronger in early-day efforts than they are in late workouts. (Their mobility is ...


7

While there are many different ways to approach this question, I think the best approach is from a very high-level as it gives you the proper foundation upon which you can build your exercise routine. An easy way you can understand how muscles are built is by applying Selye's Theory of the General Adaptive Syndrome. The process can be broken down into three ...


6

I know someone who recently used the cyclic ketogenic diet to get good results. Based on his experience, and some of the other experiences I've read who used the approach, it's important to set your expectations appropriately. The only demographic that can build muscle while losing weight is an overweight beginner. This is the same regardless of diet ...


5

As a resource you can go back to several times, I highly recommend "Practical Programming" by Kilgore and Rippetoe. The first half of the book covers exercise theory, general adaptation syndrome, energy systems, and balancing recovery and stress. The bottom line is that the holy grail of losing fat while building muscle mass is something that is really ...


5

One of the reason why masturbation is believed to have an effect on muscle gains is because it influences the testosterone levels. Recent research suggest that natural levels of testosterone simply have no effect on muscle gains. New research from scientists at McMaster University reveals exercise-related testosterone and growth hormone do not play an ...


5

You are seeking two answers here: Will you have shoulder problems if you continue to perform 100 push-ups everyday? The answer is it depends. If you have been doing 100 push-ups everyday, and you haven't had any shoulder problems, then you probably won't have a shoulder problem in the short run. However, you might want to consider pec stretches and some ...


4

First, I would recommend you commit to the nutrition SE site in Area 51: http://area51.stackexchange.com/proposals/44550/nutrition It depends on the supplement, what it is designed for and the composition. It can be very complicated to outline, but there are various nutrients, vitamins and minerals that depend on the presence of other substances to be ...


4

Yes. Muscle growth requires progressive overload, among other things. Maximum hypertrophy occurs in the 10-20 rep range, and to continue growth it is important to ensure that exercises in the range remain difficult - which generally means adding weight as exercise becomes less stressful. Once you can easily do 20+ reps with your weights (which won't take ...


3

You can (and I did month after month) burn fat on a calorie surplus. I'm currently on a 150% calorie surplus and since I'm doing heavy weight training, I'm telling my body to put on muscle to adapt to my ever-increasing intensity in the weight room. As for your plea to not talk about food in weights or calories, well you can't really expect to do random ...


3

Cutting fat from your diet does not mean you will by virtue lose fat, in fact the very opposite could hold true! Good fats (poly- and monounsaturated fat) are good for your body and great sources of nutrients and calories. Some examples include avocado, nuts, seeds, and fatty fish like salmon. As an added bonus, a lot of these good fats also have a high ...


3

EDIT: Take this answer with a grain of salt. See masonk's comments below. Short version: sex and masturbation are no problem for muscle gain. Long version: several studies have looked at sex, including these: link 1 -- found no relation between sex and maximal exercise performance link 2 -- sex actually stimulates testosterone production link 3 -- found ...


3

A warning at the beginning: Calorie Calculation is inaccurate, these calculators only give a rough estimate at best. What to chose depends on what you want to do with the results and if you are planing to count calories for your exercise separately. If you don't want to track your activity, select the light or moderate activity and use that number as a ...


3

I tried doing squats about 3 years ago for the first time and experienced the same problem as you - couldn't balance, knee position, etc. I posted a couple questions with exceptional answers on the topic: Is it normal when starting squats to not have flexible enough ankles? Excercises to try correct knees pointing inward I avoided them for another year ...


3

I agree with Dave, the best time is when you make it. The important moment here is to understand that you should strive to start each workout session at the same time. Thus the body will develop a habit of working out at certain hours. This way it will be "prepared" for a workout and your workouts will go smoother. I used to workout in the morning, in the ...


2

With your current lifestyle and the resulting sleeping pattern, your recovery is probably severely compromised. You will most likely not be able to work as hard as you should, will not recover as fast as you could and will feel the soreness much more than other people. The good news is that working out can still be beneficial though. As a beginner you can ...


2

Unless you're already pretty big, I'd ditch all these leg exercises. Just pick one hard squat (back, front) and do that heavy. Add leg press and some sort of calf work if you really feel the need. But if you aren't squatting at least your own bodyweight on the bar for reps then squats are going to be more efficient at growing mass than combining a bunch of ...


2

Muscle gains are going to be highly variable from person to person, depending on their starting point, personal genetics and training history. Someone that has never trained at all is typically going to gain muscle slower than someone that used to be an athlete and is merely out of shape. Also, it's hard to define what you mean by mass. Do you mean simply ...


2

You will gain weight by eating more calories than you take in. Right now, it appears that you are eating healthy, lower calories foods, and due to this even with your large intake you still come out even. While its very reasonable to put on weight with the amount of cardio you are doing, right now your diet is preventing any gains. Keeping a log can be a ...


1

Insulin causes fat cells to store free floating fat from the blood. Unless you have an endocrine disorder, you will become more insulin sensitive the lower your bodyfat goes. Going from 25% body fat to 20% is fairly straightforward. Going from 10% to 5% is much harder. Your body is trying to store every last nugget of energy at lower bf levels. You can ...


1

What are you eating after you long/hard workouts? It's really important to replace the glycogen that you burned; if you do not, your body will tear down your muscle to help build back your glycogen stores. The earlier after the long/hard workouts, the better. Chocolate milk is a good choice if you tolerate dairy products well. I like a recovery drink called ...


1

It is often said that it is easy to train untrained muscles. How easy? That is said in the context of strength training. Basically if you start with an empty bar and increased 5 lbs every week you would be able to continue that pace for a few months. Depending on the size of the muscle group some will be able to maintain the pace longer than others. ...


1

I really like the question as its something that a lot of teenagers struggle with at this age. To your question "Will increasing the number of reps I can do back to back help with muscle gain, or will this gain plateau eventually?" the answer is Yes you will gain a drop of muscle but not alot, and Yes doing the same thing all the time will cause you to gain ...


1

Oats are Healthy, trying to find a replacement for them that is "healthier" is difficult near impossible. The problem with oats and putting on weight is that they have a low calorie density and also are low GI. So you feel fuller for longer while only eating a little. As someone who is going to want to be eating lots the low GI can make it a little ...


1

Adaptation is a bastard. I walk 8-15 miles a day, 5-6 times a week, while doing a strength training program 3 days a week. I feel my body has worked out how to walk effortlessly, such that the calories burnt are definitely less than activity burn sheets might imply. I keep a caloric deficit non-workout days, a slight surplus training days. Fat loss seems ...


1

I have read that actually it is good to masturbate and doing sex because it release testosterone during one of 2 hours after you do it, and testosterone is good for gaining muscled. So I don't really think it is good to stop for your own spirits and body you have to feel good in your body.


1

Micro carb cycling, as described in Tom Venuto's Holy Grail, sounds feasible. Essentially putting your body into a caloric surplus on your workout day, and into a deficit the days between workouts. Also trying to get a lot of your protein and caloric requirements directly around your workout, with other meals during the day much smaller. He suggests a 3-1 ...


1

I don't think there's very much reliable empirical evidence available on the subject. Every mention of this diet that I've seen tends to be either hyperbolic, anecdotal, or very clearly tainted by conflict-of-interest. Wikipedia's page on the subject, for example, uses as its main reference a book which advocates said diet. It's possible that the author is a ...



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