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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 ...


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.


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 ...


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 ...


0

The New York Times (and other media) recently reported the results of a study which followed the winners of the "Biggest Losers" weight loss reality TV show for 6 years. Most of them regained most of their weight, despite their proven willpower and knowledge, which certainly must be far above average. (Some of the neurological aspects are covered in another ...


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 ...


0

Traditional indian diet means carb-loaded with a lack of protein, at least from what I've experienced of Indian cuisine. Your macros are likely not good with such a diet. You have to adapt. It's 90% diet and 10% what you do in the gym.


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 ...


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The question is rather vague, but there are a few potential reasons you aren't gaining muscle. Remember, these are only possibilities, since it is hard to diagnose the problem off of very limited information. 1) You have not been lifting for a long enough period of time. After two months of lifting, you "might" notice changes in your body, assuming you ...


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 ...



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