Questions tagged [bodybuilding]

Working out for aesthetic purposes: building muscle mass, cutting weight (especially fat), creating desired body proportions.

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132
votes
4answers
142k views

Is it healthy to exercise a muscle when it's still sore?

Is it healthy or is it damaging to exercise a muscle while it's still sore from a previous workout?
101
votes
15answers
158k views

I am underweight. How do I gain weight and muscle?

I am a man in my twenties. Although I am 5 feet 6 inches (167 cm) tall, I weigh only 100 pounds (45 kg). I want to gain weight as soon as possible. How do I gain weight and muscle as fast as possible?
63
votes
1answer
6k views

What are the trade-offs of weight versus repetition?

When doing work out with weights, what is the impact of trade-off between amount of weights working with number of times an exercise is repeated For example, I can repeat an exercise 10x3 times ...
40
votes
5answers
25k views

How do I naturally boost my Testosterone levels?

Its a well documented fact that testosterone in essential for muscle development. So much so that some will want to go to the lengths of taking synthetic testosterone in order to aid their development....
40
votes
3answers
57k views

Why is muscle size not proportional to strength?

This guy claims that Olympic powerlifters working in the 1-6 rep range can increase strength without increasing muscle size. http://www.bodybuilding.com/fun/topicoftheweek8.htm Trained Olympic ...
35
votes
3answers
17k views

How to breathe in lifts requiring tight core (squats, deadlifts)

I am a bit confused about the correct breathing technique in lifts that require core strength. Take the squat as example: 1) Some people say that it is very important to breathe in at the top of the ...
34
votes
4answers
9k views

Protein: How much is too much?

I'm currently taking in 100 grams a day of protien via whey powder. I used to take 250 grams when I was training. I've read that you should intake 1 gram per pound of body weight you have when ...
33
votes
3answers
2k views

How long should I rest in between sets?

If my goal is size. EDIT: Since other people with potentially different goals than mines are likely to see this question, it would be good if your answer includes the optimal rest times for different ...
31
votes
7answers
18k views

What exercises are good to build up to performing chin-ups?

I can't do a single decent chin-up, are there any easy alternatives that I could build up in quantity as a forerunner to being able to do chin-ups? Alternatively are there are any weights exercises ...
28
votes
5answers
20k views

What are the recommended exercise types for getting broad shoulders?

What exercises do you recommend, if one's main target is broad shoulders (and chest too, but less priority)? Does reducing exercises for other muscle group help? Any other tips?
27
votes
4answers
20k views

How does alcohol really affect gains?

I have been training with a personal trainer now for about a year; we work four days a week (Monday, Tuesday, Thursday and Friday) and do bodybuilding splits. So, we do dynamic lower core, heavy upper,...
24
votes
2answers
65k views

How does muscle size relate to strength?

I've heard it often that the size of muscles, for example biceps, is not related to how strong someone is. Is this true? See for example this image of Gu Yanli who won the strongest man championship ...
19
votes
7answers
12k views

Can I be serious about getting into great shape if I have an office job?

I'm a web developer. I spend 5 days a week, 8-10 hours per day in front of my PC in a chair. I want to get in insanely good shape. I don't mean I want to be a little stronger than the average person, ...
19
votes
1answer
35k views

For better muscle growth, how many hours' sleep are recommended after doing a workout?

I heard to help muscle growth one has to sleep a lot after doing a workout. How long is the recommended one? Does this mean the best time to workout is at night so you can go to sleep immediately ...
18
votes
2answers
535 views

Can I train for 'mass' on some parts of my body, and 'strength' for others?

Is it possible to perform strength training on certain muscle groups and training for mass gain on others? For example, I don't want big legs, but I of course want much stronger legs. Can I do ...
17
votes
7answers
2k views

What novice program should I recommend to my unfit friends?

I lift, but most of my friends don't. What should I have them do when they (finally!) decide to try coming to the gym with me? My friends are not fit, but also not obese or possessing gross injury. ...
17
votes
6answers
4k views

For the same number of repetitions, does it build more muscle to do fewer sets?

Suppose I want to do 50 pushups. I could do: 10 sets of 5 5 sets of 10 2 sets of 25 1 set of 50 Each option is more difficult than the last. But is it more beneficial? Is it "more pain, more gain", ...
16
votes
1answer
5k views

Why is "squatting the deadlift" bad?

In this article the author explains why squatting the deadlift (i.e. deadlifting with a too upright posture) is bad. He writes: This in turn both creates unfavourable leverages that cause more ...
16
votes
6answers
2k views

Is increasing resistance the only possibility to build more muscle mass?

I've often read and heard that you can only build more muscle-mass (get stronger), if you continuously increase the resistance weights (e.g. here). But for me, it's the case that I'm often not able ...
15
votes
4answers
22k views

What is the opposite exercise of push ups?

I've been doing push ups on a daily basis, and I feel like I need to also train the opposite muscles, to make sure I'm training evenly. What would be a good counter-exercise for push ups?
15
votes
4answers
2k views

Is it possible to "tone" up your muscles?

I hear a lot of people talking about going to the gym to "tone" up their muscles. What they usually do to improve their tone is to do relatively high reps with relatively low weights - say 30-50 reps ...
14
votes
5answers
7k views

What will happen if I receive major part of my protein needs from powders rather than foods?

I am a 31-year-old man, am 180 centimetres tall, and weigh 75 kilograms. I am on a Bulking diet. According to this TDEE calculator, I need 219 grams of protein, which is too much for me. In my daily ...
14
votes
5answers
2k views

Muscle building exercises without looking like the Hulk, think toned and defined

I'm looking to tone my body up and build muscle, but don't want to look like the Hulk or the chicken-legged guys with a huge upper body. I would like to target: Upper Body Lower Body Mid area (...
14
votes
4answers
7k views

How to prevent "good morning" when squatting?

Since last two squat sessions I have noticed that I feel my lower back when I squat for 5x3. Now this is due to good morning happening at the rising part of my squat. Lowering the weight is one ...
14
votes
2answers
3k views

Is there a maximum amount of protein the human body can absorb a day?

Assuming I workout on a regular basis and I'm in constant need for protein for recovery.
13
votes
6answers
51k views

Why do compound exercises build more mass than isolation exercises?

I've heard this a million times: If you want to get massive, you have to do compound exercises, not isolation exercises. A specific example is the Hodge twins suggesting to do chin-ups rather ...
13
votes
4answers
10k views

Smoking and its effects on muscle building

Does smoking effect the muscle building process? I understand it can effect your endurance.
13
votes
2answers
4k views

What is the scientific explanation for beginning weightlifters' ability to gain muscle and lose fat simultaneously?

I'm sure you have heard this a million times in bodybuilding articles and forums: Only beginner weightlifters can gain muscle and lose fat at the same time. For intermediate and advanced ...
12
votes
4answers
9k views

How long would it take for a skinny man to get fit and 6 pack? [closed]

My info: Man. Age: 28 Height: 174 cm (5' 8 ½") Weight: 50 kg (110 lb) Waist: 71 cm (28") I really want to get fatter fast and also fit.
12
votes
3answers
2k views

Are crunches an effective exercise for building the abs?

Vince Gironda was famous for training people like Arnold and Lou Ferrigno and operating Vince's Gym. He was one of the OGs of professional bodybuilding. There's a story I've heard more than once ...
12
votes
2answers
4k views

How to lose fat and gain muscle at the same time?

Firstly, is losing fat and gaining muscle at the same time possible? If it is possible, what is the general nutrition and exercise plan to do it? Secondly, is losing fat and gaining muscle at the ...
12
votes
1answer
12k views

How to train up to 50 pull-ups?

My target is to do 50 pullups (without coming down in between them of course). Is it more beneficial (faster for me to hit my target) by doing 1-shot as much as I can or is it more beneficial to ...
12
votes
2answers
93k views

If you consume a lot of protein but don't exercise does it go to waste?

I recently had surgery and have been asked to avoid exercise for atleast 4 weeks. Before surgery I was doing moderate weight lifting and cardio several times a week and consuming 200 grams of protein ...
12
votes
3answers
1k views

You're as big and strong as you want: how to just maintain?

Let's say you've been lifting heavy ass weights, consistently eating well for a while, and you've accomplished the physique you wanted when you started doing exercise. You're pretty big, but you don't ...
12
votes
1answer
1k views

What differences in the muscle structure can be seen when trained for Strength vs Hypertrophy vs Endurance?

This question is bugging me for few weeks now. Its not that I didn't try to look up. I never found a complete answer in an understandable language. From the articles I read over internet I could just ...
12
votes
5answers
79k views

How can I increase bicep width?

How can I increase bicep width? I am happy with my bicep peak, but I am having trouble increasing the width of my biceps. My arms look rather big from the side but when you look at them head on they ...
11
votes
6answers
8k views

Will fat help you gain muscle?

If you are heavier you will be stronger wether this is by fat or by muscle I think we can all agree on that. (I'm not talking about overly fat because at that point it would probably not hold true due ...
11
votes
2answers
2k views

Are these Workout Routines right for Body Building

The weightlifting-101 blog post on the stackexchange blog and posts on fitness.SE has helped me learn more about strength training and body building. My goal is body building (to bulk up) in short ...
11
votes
4answers
3k views

How to strengthen my wrists?

While my wrists are fine in general, some of the more strenuous exercises I (try to) do are painful sometimes; for example, one-armed pushups. I used to have more problems, even when doing pull ups (...
11
votes
6answers
7k views

Best timing and amount of protein intake for building mass

I'm 18 years old and started bodybuilding two years ago. To build muscle mass, I want to optimize my diet/nutrition. I know that 2g of protein per 1kg body mass would be a good choice and one doesn't ...
11
votes
1answer
437 views

What does academic research say about the relationship between squats and hGH/Testoterone?

I hear a lot of advocacy of squats as a method for producing testosterone and human growth hormone as part of exercise-induced muscle hypertrophy. I cannot, however, find any academic research on ...
11
votes
2answers
1k views

In a bench press, are there any tricks for determining which muscles are the weakest?

Is there some trick to determine which of the three basic muscles is the weakest in a bench press? I'm referring to the pectorals, shoulders and triceps. I have been working my chest with dumbbell ...
10
votes
4answers
3k views

Deadlift - belt or no belt?

The deadlift seems to put a lot of pressure on the spinal vertebrae. Is it safe to deadlift without a belt or does correct form completely eliminate the need for one?
10
votes
2answers
651 views

Keeping track of muscle dimensions

I am looking for tools and procedures to keep track of changes in sizes of muscles. (or groups of muscles like upper arms and chest). (1) How feasible is this? (2) Are more subjective measures like ...
10
votes
1answer
56k views

why do my hands shake after a workout?

My both hands are really shakey. Starting in the middle of the workout and ending after five hours. Why do they shake? What doest it mean? And is it normal?
10
votes
3answers
512 views

Is growth of a muscle limited to the size of the opposing muscle?

I've read and heard from several bodybuilders (Arnold, big Youtube guys) that the pectorals will only grow in proportion to the upper lats. Both must be trained equally to see growth. What is the ...
10
votes
1answer
1k views

Critique of my prep for a bikini competition

I am a 22 year old female, current weight 138lbs, goal weight 120lbs. Current body fat 30%, goal body fat ~15-18%. I am entering a bikini fitness competition in July, so I have around 22 weeks left. I ...
10
votes
3answers
617 views

What is the optimum training intensity to prevent atrophy when on a caloric deficit?

I know that when I'm on a caloric surplus, I stimulate hypertrophy best if my training intensity lies somewhere between 6-12RM. Now let's say I'm on a caloric deficit. What intensity is optimal for ...
9
votes
3answers
449 views

Compound, total body exercises minimising quad and ham development

I'm currently squatting twice a week, deadlifting once. Deadlifting doesn't concern me because I feel my back is getting a great workout and the hips are starting much higher than the knees, but ...
9
votes
3answers
8k views

What is the difference between powerlifting and bodybuilding and how do you determine which one is right for you?

From what I understand it seems like: Bodybuilding is used for conditioning your body to "look good" via the use of a wide variety of isolation + compound exercises. Powerlifting is used for gaining ...

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