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7

light weightlifting This will not build muscle for you. Lift heavier weights. some cardio excerise This fights your effort to gain muscle. Consider doing less cardio if you want to grow muscle. traditional Indian diet You're not giving much detail here, but more food, particularly more protein, would almost certainly help. To recap: to grow ...


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

There's this idea in hypertrophy training that rest periods should be kept short to keep metabolic stress on the muscles high, and that this will be conducive to growth. Taking your example, suppose you want to focus on triceps. You could do benches to get both triceps and chest work, then superset with triceps extensions which isolate the triceps. The chest ...


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

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

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 ...


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

I do 5x5 and IF and have no problem with recovery. If you are concerned with fatigue and CNS recovery than the answer really is it depends on how well your body recovers and how you feel. This will obviously be impacted by the type of workout you do also. So try it and see what happens. There is no right answer. If you're feeling fine and you are just ...


1

I used to train in a powerlifting orientated gym where several UK champion powerlifters (both male and female) called home. I can distinctly remember talking to one of the female lifters about her deadlift, and how at a bodyweight of about 60kg, she pulled a 170kg deadlift, but could only bench 60kg, whereas some of the guys I knew could bench around 150kg ...



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