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53

To make a long story short: you will start burning muscle when you run out of carbs and dietary protein. Also, your body will only keep as much protein in the muscles as it has to: if you're not training in a way that requires a muscle to maintain it's size, the body will leech out some of its protein and use it for something else. If you want more details, ...


27

Age and genetics are the major factors in testosterone generation. It peaks in your 30s and drops steadily thereafter. There are some things you can actively do to increase testosterone level, but the effects will be miniscule compared to what your age and genetics have already given you. Kraemer et al, 1991; Kraemer et al 1990: High volume, multiple ...


19

Lifting heavy isn't enough The idea that lifting heavy weights by itself causes bulk is a myth. Understanding why is more complicated. First, let's address the specific claim at issue, that women need to stick to 5-pound weights. Kathleen Ekdahl points out that five pounds is too light to even count as weights! In order to avoid this gain in muscle ...


19

"That muscle." There's a classic quote about the power clean, attributed here to Charles Staley, that applies to your question: "You know when you run down the field, catch the ball and then hit a defender? It works that muscle." The deadlift works all the muscles. However, it's not quite the same as the running-jumping-hitting-the-defender ...


18

The top hits on a Google search will tell you definitively: no, muscle does not turn into fat. It's sort of true, but it's not that simple. Your muscle is always being broken down and built back up, using amino acids as building blocks. When you're weight training, there's usually more synthesis than degradation going on, so your muscles grow. When you stop ...


18

Yes, there are two different types of muscles and knowing the differences between them is important Type I, slow oxidative, slow twitch, or "red" muscle is dense with capillaries and is rich in mitochondria and myoglobin, giving the muscle tissue its characteristic red color. It can carry more oxygen and sustain aerobic activity. Type II, fast ...


18

Take a look at this article on Alcohol and Nutrition Facts. It's pretty long, so I'll try to summarize the high points. Unlike proteins, carbs, and fats it cannot be stored by the body, so it takes precedence over all other metabolic functions. The enzyme alcohol dehydrogenase helps in metabolizing alcohol, but what it can't metabolize is absorbed by the ...


16

Certainly there is a correlation between muscle mass and strength, but there is more to the story. Two reasons why muscle mass and strength may not be completely congruous are: Muscle fiber density Muscle utilization Density: Your muscles are composed of four different types of fibers (slow-twitch, and three forms of fast-twitch). These fibers have ...


14

The most tried and true method of determining if you are gaining fat or muscle is to measure yourself. Even if you don't have a caliper, you can get a flexible measuring tape anywhere they sell sewing supplies. With one of those, measure the following: Waist (at navel) Hips (at largest point) Chest (at largest point) Biceps (at middle) Thigh (for women) ...


14

Energy metabolism is not a very well understood system in the sense that while the biochemical reactions are well known, their dynamics is highly variable depending on the individual. I find it disturbing that so many people have their own understanding of how their body work, without any sound reasoning behind it. Below I'll try to give some background ...


13

It sounds like you've been focusing too much on high repetitions. 15-20 is an extremely high rep range for weightlifting. High reps don't increase strength. You need to do much more weight at lower reps to increase strength. After doing a low rep routine for several months, you should be able to have enough strength to do more than 15 bicep curls. Here are ...


13

The way muscles are put to work is more electrical than chemical. Yes, the electrical 'twitches' give off chemicals, it's not like you could drink a magic potion to get them where they need to be. Even worse, you wouldn't be able to dosage them, which would probably result in a tremor/rigor mortis kind of reaction. How it works? Your nerve stimulates ...


13

The cheapest way is to build muscle is to do bodyweight exercises. These include venerable techniques like: Pushups Pullups Dips Situps Back extensions etc. However, I will echo your advisers that the shake weight is crap for building muscle. The only thing the shake weight can do for you, other than make you look ridiculous, is to provide nervous ...


12

The Four Hour Body examines a couple "protocols" for increasing testosterone, albeit with the goal for increased sexual performance rather than muscle development: Protocol 1: Long-term and Sustained Fermented cod liver oil + vitamin-rich butter fat - 2 capsules upon waking and before bed. Vitamin D3 - 3,000-5,000 IU upon waking and before ...


11

The full answer is beyond my scope of understanding; however, there is only one time in a trainer's life where they can build muscle and lose fat at the same time. That's when they are a beginner and are currently obese. Based off of information from Dr. Kilgore in "Practical Programming for Strength Training" we have a couple variables for building ...


11

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 ...


10

You could do what I did and work a season commercial fishing. I shipped out at 135lbs (61kg) and finished the season at 165lbs (74kg). A steady diet of King Salmon and lots of hard work did me wonders. I'm much shorter (1.7m) but I've always been "wiry". If you're a slow-gainer like me you need to realize (and make peace with the fact) that you are going to ...


10

What Compound exercises like squats, deadlifts, presses and chin-ups are better than isolation or machine exercises like curls or leg extensions for building useful strength. You might also have success with gymnastic strength training, like Coach Sommer's Building the Gymnastic Body. How If using weights, lift heavy with fewer repetitions will build the ...


10

The common wisdom is that the chin up (supinated grip) targets the biceps. It also appears to target the pectoralis major. The pull up targets the lower trapezius more. Source Ellington Darden also says the chin up better targets the lats because the involvement of the biceps means the arms won't give out as quickly as the pull up, allowing the back to get ...


10

Yes, combining strength workouts with non-strength workouts will reduce the effectiveness of the strength workouts. Of course, that should be acceptable if your goal is broader than pure strength. Per Tom Kurz' Science of Sports Training, page 174: Combining strength exercises and endurance exercises in one workout reduces strength gain without ...


9

If it helps, I do about 1 hour 3x per week. You might be able to get away with 1 hour 2x per week and still make some gains--albeit a bit more slowly. The key to being efficient with your time is to perform exercises that recruit as many muscles at the same time time as possible. That also means no machines. We're talking free weights here. A beginner's ...


9

There are several aspects to aging, and depending on what you do will affect how you age. It's not as simple as "just be fit and you'll stay healthier". Apparently there is a book on the subject that will provide a much rounder picture than I can provide here. Sarcopenia is the sad fact that you will lose muscle as you age. However, depending on the ...


9

So far, of the books I've read, Practical Programming for Strength Training by Dr. Kilgore and Mark Rippetoe seems to be the closest to what you are asking. The biggest challenge you will find, and it's called out by Dr. Kilgore in the first chapters, is that most exercise and fitness research is spent on beginners and basic levels of fitness. There is ...


9

The main issue with losing weight through exercise is that your body has mechanisms for counteracting calories burned through exercise. That means that those extra calories you burn from the increased metabolic activity of muscle are likely to be precisely compensated by increases in appetite and decreases in your metabolism. So unless you're rigorously ...


9

Divide your dose. Have some before and some after your workout. Unlike fat and carbohydrates your body can't store protein. If it doesn't get absorbed it gets passed through your digestive tract, your liver, your kidneys, etc. This not only wastes protein/ supplements and money it also taxes your machine by forcing it to process something that it can't ...


9

Starting from the bottom position is quite differen from 'normal' squats, as you're not using the stretch-shortening cycle. This means your muscles and tendons are not already pre-loaded when you're going up, which will result in the getting up being much harder than it normally would be. The main benefit of starting from the bottom position is that you'll ...


8

Sounds like you already figured out how to strengthen it. Yes, there are several different muscles in the foot. The only way to strengthen any muscle is to use it. Many times, wearing shoes prevents many of your foot muscles from activating, which also prevents them from getting stronger. They don't have to activate because the shoe is providing the ...


8

Yes, and there's more to consider than just muscle mass. About 70% of a human's total energy expenditure is due to the basal life processes within the organs of the body (see table). About 20% of one's energy expenditure comes from physical activity and another 10% from thermogenesis, or digestion of food (postprandial thermogenesis).[6] All of these ...



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