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15

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

I would strongly consider dramatically increasing your intake of grass-fed meat. The fat can be good for you. A large grass-fed steak with a side of veggies drenched in butter from grass-fed cows is tremendously delicious, allows for great variety by changing up the choice of veggies, and is powerfully anabolic when eaten in sufficient quantities. Pastured ...


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 ...


5

Gaining muscle as a natural (non-drug using) exerciser is difficult at best. Most of us neglect the role that genetics plays in the potential for growth. Too often, we look for quick gains, when in fact, the gains come over the years. Patience is not something a person who is busting their butt in the gym typically has. I, for one, have been training for ...


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 ...


3

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 ...


3

shortcut to size is fine BUT, don't follow the supplement and nutrient guides. They are way too focused around supplements. The answer to your problem is easy. Eat more. Track your macros (Macronutrients). Sites like myfitnesspal can be very helpful. To know what is your daily caloric need, try googeling "Caloric calculator" I can not recommend one or ...


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

People that say cardio is counter-productive are just people that want to justify not doing cardio. Cardio works the heart. The most important muscle in the body. A muscle critical to life. Lets say you want to bulk your legs with heavy reps. OK a long ride might limits your heavy reps the next day. But a long ride does build cardio, leg endurance, ...


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 ...


2

I'm a long distance cyclist (100 miles/week when in season) who does centuries and longer rides a few times a year. I ride 2500-3000 miles/year and lift a few times a week (deadlift/bench/others, plus a lot of stretching). Congrats on doing lifting; cycling is great for cardio but can lead to postural and other issues, and weightlifting can help. There ...


2

If strength or bodybuilding or sport skill is your goal, then cardio may be counterproductive to gains on any of those fronts. That's undeniably true at the extremes: you don't see any champion marathoners also winning in bodybuilding, nor powerlifting, nor gymnastics. That doesn't mean cardio is counterproductive to all progress. That doesn't mean that ...


2

Different things seem to work for different people, so you'll get a lot of suggestions that may or may not work for you. Likewise, here's what worked for me. I'm sure it's not a guide of what to do, but it adds some color to what you've probably heard or read from others. In three months (or less actually) I went from: (these are 5-rep numbers, not single ...


2

My preference is quality over quantity - there's a lot to be said for muscle fiber. Focusing less on the workout, I would suggest you eat regularly - like clockwork. Consume the protein first. Set an alarm for eating time, and try to pin it down to the minute! Your body appreciates regularity will find itself better able to utilize available nutrients - ...


2

First, three months is very short. Give it some time. Second, There is a chemical called myostatin. This chemical controls how big you can become via inhibiting muscle development. Some people have a little or none, and some have a lot. If you have a very little like Arnold Schwarzenegger, you can grow very easily. Some have lots of this that will ...


2

Did you do any progress regarding the weigths you use for those exercises? (that information is missing in your question). If you have been able to increase the weigths more or less steadily, then you have done progress. It is only that you still don't see it in the mirror (have some patience). But if you have spent 3 months training with nearly the same ...



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