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6

Squats. Lots and lots of squats. Squat variations. Lots and lots of squat variations and progressions. Lunges and lunge variations as well. Have a look at something like Convict Conditioning and work your way up to pistol squats. When you can perform 5 consecutive ass to grass pistol squats, chances are you'll have some pretty strong thighs.


4

What you describe is most likely a fasciculation (https://en.wikipedia.org/wiki/Fasciculation), commonly known as a "muscle twitch". This is usually benign, but there can be more severe underlying conditions causing this. I know giving medical advice would be frowned upon here (especially by someone without a medical background) but we can't really go ...


3

Your first step would be making sure your body has the fuel to develop and recover with your exercise. To develop muscle effectively you should be at least eating at a maintenance, preferably at a bulk. Next, carry on doing martial arts! I did Tae Kwon Do for about 6 years in my youth and as a result I have a very well developed lower body. MY legs can ...


3

You don't "start over" unless you stop lifting for several months. The point is to always be stronger for the rest of your life. The point is not to lift the weight and then pretend you can't lift the heavy weight. If you miss a rep on one exercise, it doesn't affect the others. They track separately. If you miss one rep of, say, a squat, then try that ...


3

Recently(3 months) joined gym, I am following diet and doing workout (mostly cardio). Excellent progress. Till date i have lost 5-6 kg(85kg before) Should i continue with my plan? Depends on your specific long-term goals. Also i need to muscle gain, taking whey protein (for same?). IF you take whey protein you will have more protein in your system which ...


3

A common mistake made by beginners to weight training is to assume that an increase in training volume (eg. more training days) is required for muscle gains. Based on your comments and goals (eg. muscle build/mass ), I would offer that your main problem is not the type of routine to follow, rather, it is over training. If you plan to train drug free, ...


3

What you have linked seems to be, at its heart, a fairly simple 6 day body split. This is not a new or special routine; in fact, a lot of routines commonly work on a 3 day repetition cycle for the exact reasons your identify. Super-compensation is simply your body over compensating during a recovery period. By hitting those muscles in super compensation ...


3

First of all, you'd need to know what it is you're getting. Osta-Red contains ostarine, which is another name for a substance known as enobosarm. Its chemical formula is (or should be) (2S)-3-(4-cyanophenoxy)-N-[4-cyano-3-(trifluoromethyl)phenyl]-2-hydroxy-2-methylpropanamide. However, the name "ostarine" has also become associated with andarine, which has ...


2

Osta-red is ostarine, or more commonly known as, Enobosarm. Answer below is adapted from the elite fitness forum What is Ostarine? Ostarine is the SARM (Selective androgen receptor modulator) that GTx is developing for the prevention and treatment of muscle wasting. It is currently undergoing clinical trials and may eventually be the medical prescription ...


2

Recently(3 months) joined gym, I am following diet and doing workout (mostly cardio). Till date i have lost 5-6 kg(85kg before), mainly following diet. That's decent weight loss and progress. Keep it up? Does i have injured my knee forever? Don't know. Go see a doctor. Also i have query whether i first lose weight then gain muscle or both goes hand in ...


2

Basically, unless you know more or less exactly how many calories you're gonna burn daily, you will lose some muscle. Obviously, if you have a good estimate of how much you will burn, try to eat over this amount + your bodyweight in lbs x 15 (which is the amount of calories required for bodyweight maintenance for an average male) in calories. I will discuss, ...


1

Honestly, you won't lose your muscles in 15 days, that is too short. I know that hiking can be tyring sometimes (I live near the alps and hike often), but that is not enough to really lose muscles. Last year I spent one month in South America, at high altitudes (+3500m), most of the time hiking, I did not lose any muscles (but I burned fat, that was cool!). ...


1

It's probably bad form to just post a link as an answer, but honestly I don't think anyone could explain this better than Paul Ingraham on his blog PainScience, with the references and studies to back everything up: https://www.painscience.com/articles/posture.php and https://www.painscience.com/articles/structuralism.php Regarding braces (this is about ...


1

I've experience this for a long time, it get much better right now but not solved completed. First reason cause it is your foot may be supination/pronation, at least this is what I had. You can go hospital and do a simple test with a result like this : http://2.im.guokr.com/gkimage/34/vn/tp/34vntp.png The left one is normal/good arch, and make sure yours ...



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