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10

Physically, and as long as you don't starve during your break, the negative effects will be negligible. Mentally, I can't tell you the amount of people I know who took a short break after just a little while going to the gym and never came back.


5

High level Olympic weight lifters suffer a ~10% loss in strength after a month of not training. Anecdotally, I'll take a week off every couple of months (by choice or chance), and if anything I get a bit more flexible and can get back into the weight room with less nagging inflammation. On the one week side, and definitely if you're out near two weeks or ...


4

It's an inverse pyramid strength-training workout. Although this seems to be fairly low reps, it's used to encourage muscles to build volume. I wouldn't suggest hitting these kinds of reps though. Injuries are rampant when you load up on these weights. A more appropriate strength and volume building routine would be 10-8-6 or even 8-6-4 reps, each with ...


3

Regarding fat loss, I'll point you towards some info on how "abs are made in the kitchen" (ie: diet is the biggest factor) and strength training is superior to cardio for fat loss. You're not going to be able to use one of the truly kick ass strength training programs because they are all about barbells, primarily because of the compound nature. What I ...


3

"Building muscle" is a very broad term. Will your program allow you to build muscle? Yes. Will you look like a bodybuilder? Probably not. Calisthenics 1-2 times a week, assuming properly executed, has the ability to give you good results. Bouldering - that depends... From what I know (and guess), probably won't build big muscles, but will give you a very ...


3

After emailing bodybuilding.com, this was their answer: When you are conducting 5 sets of 3,2,1 you will do a rep range of 3, add weigh do a rep range of 2, add weight and then do a rep range of 1. The low reps and high weight will help with muscle building. You should be very fatigued by the time you hit one rep.


3

Strength programs like 3x5, 5x5, or other low-to-mid-rep heavy lifting programs are well suited to maintaining the same weight while doing body recomposition. Just don't eat a tremendous amount. The other option, which I like quite a bit, is to eat as much as possible of high-quality foods (meat, veggies, fish, eggs, dairy) while maintaining a high ...


3

Neither of these supplements are habit forming so no, your body will not "crave" them after you stop using them. However, the effects of both will subside when you stop taking them. If you need to supplement a weight gainer to pack on mass, you will likely need to continue to keep your caloric intake at a certain level to continue to sustain your bulk. ...


3

Yes, deadlifting once a week is better than not deadlifting once a week. It won't, however, work very well at making your arms or legs bigger. Maybe look into making a makeshift dip station at home for some quick tricep workouts that don't interfere with studying.


3

Unfortunately, you can't change the shape of your muscles (you're not going to be able to morph your peak to width ratio), but you can work on the illusion. If you're not already, consider adding reverse curls and hammer curls to your training program. Both of these lifts train the brachialis and the brachioradialis (as well as the biceps brachii). ...


3

70 days of inactivity will have a muscle atrophy effect. There are measures to limit the extent to which muscle wanes, but still, without use, they will deteriorate. I don't know what NASA is planning to do to counter these effects, but researchers have found that neuromuscular electrical stimulation can keep muscle protein synthesis active in comatose ...


3

No, protein supplements are made of whey protein, which is the liquid remaining after milk has been curdled and strained. It's not a synthetic product of any kind. I haven't tried the Gold brand in particular, but I can see that it's being sold by some of the most reputable sites (including here in Norway), so I see no reason doubt its quality. Your father ...


2

I find the ACSM Position Stand is a very credible source of precisely what you want to know. Evidence category A is backed by significant Random Control Trials (RCT) with significant participants Evidence category B is based on limited RCT studies, or a subgroup analysis, or is a meta-analysis. Evidence category C is Non-randomized trials or ...


2

I just wanna add something (i might be wrong, a doctor confirmation would be appreciated) but 98% of mass gainers use high in sugar and high IG carbs as a calorie source. Aka maltodextrine or fructose etc. A high dose of sugar (not carbs, >sugar<) in the very long term can give you diabetes. So if you're like me and need a shitload of calories to pack on ...


2

Yes, but not as much as you'd get from standard weightlifting. How much all depends on how much muscle you have currently, and what your genetics (e.g. testosterone levels) are. If you DO pursue bouldering, be sure to spend some time doing 'pushing' exercises (push-ups, overhead-pressing, etc) to keep your shoulders balanced. Otherwise you might be at ...


2

Timing isn't as important as you may think. The 'Anabolic Window' has been proven a myth (see here for a study). Instead, calculate your total calories for the day and find out where you are. Estimate your sustainable caloric intake - the amount of calories to neither lose nor gain weight - and add 500 to that. Ask yourself other things like: What else am I ...


2

Objectively Absolutely! There's nothing wrong with taking a break from training, especially after working so hard. Besides, it's not like you'd listen to us if we tell you not to take a break :).. If you feel you need the rest, take a break. One week break will have little impact on your performance, provided you've been working really hard during your ...


2

Where are you getting this information? Unless you have some sort of muscular dystrophy, you can ALWAYS build muscle. It doesn't matter if you're building it for the first time, or re-building it for the tenth. Why would lost muscle mass be lost forever?


1

As @Alex L points out in the comments: yes you can, but why not just use your body weight or free weights instead? Instead of doing one-armed lat pulldowns, do pull ups: it's the same motion, but there isn't a machine stabilising the weights for you and you are lifting your entire body weight. If that's too difficult you could also consider a one-armed ...


1

Your leg muscles will adapt to the workload placed on them, so it's not really possible to definitively say whether or not your legs will get bigger. If the effort you are putting out is more than you did squatting, then yes, your legs will grow. If it is the same, then your legs will stay about the same size, and if the bike effort is less, they will ...


1

The current theory states that there's two types of muscle mass, sarcoplasmic, and myofibrallar. Sarcoplasmic is mostly fluid, nigh useless. You can elicit sarcoplasmic adaptation through high reps, low intensity. Think body building. Myofibrillar is actual functional mass, i.e. a farmer who bales hay all day every day. So, in the end, make sure the ...


1

There are two main ways to decrease the size of a muscle; Don't use the muscle Or at least use it only when necessary. If you don't use the muscle, it won't be hypertrophied. From there, it could remain at its current size, or decrease in size (atrophy). Overuse the muscle (not recommended) Basically, if you use the muscle a lot, but don't provide it ...


1

Hypertrophy (muscle building) through yoga is definitely unorthodox, but with a well thought out plan and an appropriate diet, it's certainly possible (to a degree). I recently heard a Ben Greenfield podcast on the subject. He had a dude on there touting his methods. I haven't gotten into it myself, but here's his youtube channel... looks like he has ...


1

In my opinion the best exercise to really get big hams is the stiff leg deadlift with the barbell or even with dumbbells as @Buddy said in his answer keep the reps between 8-12


1

If you want to go for size, hypertrophy exercises/rep ranges will work best for you. Here is a list of hamstring exercies. Any high rated one your gym has the equipment for should work fine, including the leg curls you already do. Your goal rep range should be 8-12 reps/set, generally increasing weight each set. If on the last set you can't do 6, decrease ...


1

I contacted Jim directly, and his advice was to mix things up as much as possible. In other words, it is less likely that optimal results will be achieved by repeating the same program. Jim recommended his own web site. In his words "I have hundreds of workouts and dozens of programs on my site. Any and all of them are sound options." Unfortunately, it is ...


1

My first recommendation is for patience. In particular, gaining mass at a rate that brings with it more muscle size than fat requires a good deal of patience. You should aim for an increase of 3 lbs/ month or 0.75 lbs per week. If you see no change in mass, eat more food--particularly more carbs If you see a change in mass that's too fast, eat less food ...


1

This is what the American College of Sports Medicine published as their Position Stand on workout programs designed for Hypertrophy (mass): Evidence from well-designed Randomized Control Trials that provide a consistent pattern of findings in the population for which the recommendation is made. ... It is recommended that single- and multiple-joint ...


1

If using something like mass gainer (mostly dexstrose) is the only way you're able to maintain a high calorie intake, then you will lose mass if you stop taking it. I don't think this is the case though, just eat more food generally and you will maintain your muscle weight. Creatine gives you a performance boost that can make you gain more muscle since you ...


1

This depends on how long you have been on that program really, and how long you have been exercising and dieting in general. That looks like a decent diet, and with a high-intensity form of exercise (lifting weights) 5 days a week your body composition (how much muscle and fat you carry) should improve quite quickly even on a "bulk". Maybe up the intensity ...



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