Tag Info

Hot answers tagged

70

In general, training while sore is perfectly fine and usually beneficial, subject to a few caveats discussed below. Almost every serious athlete frequently trains while still a bit sore from the previous workout. Image from the wikipedia article: The first thing to understand is supercompensation: a short while after training, your muscles end up a bit ...


47

If you have "man-boobs", the only practical "cure" is to lose weight. Your only other option is plastic surgery. When starting weight loss, you need to remember that the body will remove fat from wherever it wants to, and you may drop pant sizes before you see a noticeable decrease in fat where you want to see it. Doing exercises like butterflies and bench ...


47

Your goals and your current level of progress determine the number of sets and reps. Possible Goals Training for strength, power, endurance and hypertrophy all require a different number of sets and reps: Strength (how much your muscle can move) is best developed with 5 or less reps. Strength is expressed in how much you can lift one time, so the closer ...


32

NASA has done muscle atrophy testing by requiring bed rest in a water-bed like matress for up to six weeks to see the affects of low gravity and inactivity. This study followed up on the NASA tests by testing muscle fibers and blood work after 2 weeks of inactivity. The result was "The 14-day intervention failed to alter the size or fiber type distribution ...


24

Supplements Muscle Core X won't do any good. I don't know what's in it, and it doesn't matter. It could be anabolic steroids mixed with cocaine and it wouldn't make much of a difference for you, because what you need cannot be distilled into a powder. For someone just starting to work out, no supplement will do much good. Powders and shakes are ...


23

When doing any weight training that involves the legs/feet, you want a shoe that provides: Hard, incompressible sole. Avoid squishy sneakers, as they are a bit like doing push-ups on a mattress. Wide & stable. You don't want to be wobbly. Specific cases: Any type of squatting (including the clean, jerk, snatch): a raised heel is advantagous when ...


23

Actually, the idea that the most important time to eat protein is right after a training session has not real scientific validity. It's a great marketing claim used by shake manufacturers to impress upon you the need to buy their convenience powders. Your body does not suddenly start building muscle immediately after a workout. Protein metabolism is a very ...


23

Probably the biggest problem with the age old crunch is that it is not functional. The crunch flexes the trunk and primarily targets the rectus abdominis, not the transversus abdominis or the obliques. If you want a flexed trunk when you stand up then doing lots of crunches will give it to you. However, if you want an elongated mid section with strong ...


22

So the big hubbub surrounding bodybuilding and one hour is the hormone cortisol. This is going to be a bit long-winded, but bear with me. What's cortisol and why is it important? Well, first we need to know a little bit about how muscle tissues work in an anaerobic state. (An anaerobic state is where you're working so hard your body can't supply oxygen ...


19

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 ...


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 ...


17

According to research (Source), the body only needs 0.36g of protein per pound each day for maintenance. In 2009, the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine released an abstract supporting 0.5g to 0.8g of protein per pound each day as sufficient (Source). You can take in a significant amount more ...


17

First of all, don't worry about "becoming a hulk." The average guy who works out 3-4 times a week and eats a reasonable diet will never get past the fit/toned stage you're looking for. Second, the key to a good beginner program is KISS: keep it simple, stupid. The only thing you need to worry about is 1) consistently stress your muscles by working out ...


16

Probably not. Training for powerlifting (completely strength-oriented) involves avoiding failure, keeping the number of reps low, and resting a lot between sets, none of which are really conducive to "burn" during a workout or soreness afterwards. Pavel Tsatsouline gave this answer to a similar question during an interview: One thing is for sure, you ...


16

Unless you are already strong, this is the wrong plan. Putting bodybuilding before strength training does not make any sense. Strength Then Bodybuilding Virtually everyone in the strength and bodybuilding community agrees: one becomes a bodybuilder by developing a base of strength and mass first, then targeting specific muscles and body-composition work. ...


16

Unfortunately this is a landmine... You never know how the other person is going to take it, and more often than not it is not well received. I know of people lifting much longer than I, and when they mentioned something to someone else about technique, the recipient of the constructive criticism got very angry. Here is the problem: you are not affiliated ...


15

Nothing will totally prevent or 100% effectively treat Delayed Onset Muscle Soreness (DOMS). To treat DOMS though, you can try: Ending your workout with aerobic exercise will decrease it Taking aspirin or ibuprofen will reduce the pain You shouldn't take ibuprofen before working out. This will only treat the symptoms and will not reduce healing time. ...


15

Mehdi wrote a nice article about this question. Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps: 1 . Stand with the bar above the center of your feet – your ...


15

First, let's understand that running is a form of conditioning, which can be done either aerobically or anaerobically. There are several ways to condition, and some are compatible with weightlifting and some do work against it. The first point I want to make is that you do have a mistaken supposition: that running will burn muscle. The two articles ...


15

You're right that a pound of fat and a pound of muscle both weigh a pound, but a pound of muscle takes up less space than a pound of fat. So, if you have the same volume of muscle and fat, the muscle will weigh more. If you're working out a lot, you may be toning up and getting smaller but still gaining weight - this is because you're converting fat to ...


14

Bruised shins and knees are probably more of a sign of good technique than bad technique. For most deadlifters, scraping is the big nuissance, and it's when you start altering your form to avoid the scraping that you start getting into problems. Perfect form could lead to a bit of bruising, but the bruising shouldn't be too severe, because you shouldn't be ...


14

There is a difference, in that you are changing the load on your core. Squats are not "just a leg exercise" as many people assume that it is. There are several variations of squats, and they each have their place. If you choose to do dumbbell squats, I highly recommend Goblet Squats. Instead of the weight at your sides, it is in front of you. This ...


14

Make sure your forearm is not stacked on top of your humerus. It should be off to the side. You can do this stretch to help improve your flexibility for the catch position. What is most important is elbows up, not the finger position in the catch. If you lack flexibility, there are alternative catching grips you can use:


13

The row is the exercise that best antagonizes the push-up. It's an easy conclusion to make just by considering the force vector of the push-up. The direction of force is outward and perpendicular to the body. If you reverse that vector, you have a row. To clarify further, imagine only the upper arm and the chest when doing a push-up (imagine you just ...


12

First, you'll want to pick a set of exercises to do and learn how to do them with proper form. Then you can start increasing the weight and set a schedule. In general, I would recommend a full-body workout that hits all the muscle groups with a few compound lifts. However, I'll try to craft a workout for you here that fits your stated goal with the ...


12

In violent agreement with Nathan Wheeler's answer, I'll just word things a bit differently. "man-boobs" are fat. I had them, and when I was heavier they even hung a little bit. Not flattering at all. Unfortunately, there is no way to target weight loss to any given area of your body. The only thing you can do is lose fat all over, and the man-boob and ...



Only top voted, non community-wiki answers of a minimum length are eligible