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Questions tagged [muscle-gain]

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Exercise Variation and Periodisation

I guess I can say it is widly known to change your workout routine from time to time (may that be to focus more on certain muscles, hit muscles a little different, rule out muscle imbalances or simply ...
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2answers
110 views

Natural, cheap protein food [closed]

Does anybody know some natural, healthy and cheap protein food for workout? Thanks in advance!
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1answer
92 views

Should I be doing push-ups if I can do dips in order to hit chest muscles?

I was doing the following exercise https://www.youtube.com/watch?v=kBJTLMaJZrQ for some weeks. I had been doing just 3 sets of normal push-ups till the fatigue before, so it took only a few weeks for ...
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1answer
83 views

Why am I stronger in isometrics?

I can only curl with one arm 21 kilograms once, this is my maximum but I can hold at 90° degrees 30 kilograms for for up to 2 minutes then my arm starts to shake too much. So I'm clearly immensely ...
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1answer
76 views

How to know if eating sufficient calories for muscle growth?

As brief background: years ago I was obsessed with getting a 6-pack. I was possibly the worst body type: skinny but with a flabby midsection. After years of P90X, I didn't quite achieve a 6-pack, but ...
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3answers
316 views

Are drop sets effective?

A very commonly performed action in bodybuilding is the drop set. In which, you do your working sets. Then on the last set, you go to failure, drop the weight, go to failure, drop the weight, go to ...
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2answers
130 views

Gaining muscle with calisthenics

I’m a skinny guy (6:2 145lb) and I’ve been trying to put on muscle mass. I’ve started calisthenics and I’m doing chin-ups now. I’m doing half the amount of max reps every day and I’m eating more ...
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3answers
128 views

Leg curls and hamstring training in general

Simply put, out of all hamstring exercises like leg curls, deadlifts, good mornings, nordic curls and so on... which one builds more leg muscle?
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1answer
126 views

Which muscle group am I missing in my workout routine?

Every day, I do this: Pull-ups. Suspension dips. Leg lift (for abs). Side planks for abs. Biceps curls. Triceps curls. Chest-pull. Single-legged squat, up to full extension, including calf raise. ...
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1answer
68 views

Doing any sort of exercise too slow recommended?

I need to gain muscle. So I am talking about exercises to gain muscles such as push-ups, pull-ups, push-downs etc., My method of doing is keeping relatively more weight and doing very slowly. For ...
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1answer
73 views

How do I know whether my diet is good or whether it's total crap?

I'm trying to gain muscle and become fit without getting too pumped up. I've made this diet and my question is, how do I check if my diet is any good? edit 1: My warm meal isn't included but that ...
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1answer
71 views

Best home workout that targets the pectoralis minor or the lower chest?

I have a good amount of upper chest but lack lower chest, giving my chest a somewhat breast-like appearance. I've gone online to figure out which home exercises I could do that targets mainly the ...
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Arched crunches (range of motion)

Doing crunches on the edge of a bed or over a pillow and using it to arch the lower back into an extended position. This will increase the range of motion for the abdominal muscles, but is it safe ...
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1answer
32 views

Serratus anterior

Which one of the two exercises can build more the serratus anterior; scapular presses on plank(one arm) or scapular presses on handstand? first one consits on getting down to an one arm plank and ...
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1answer
45 views

Dumbbell Workout for Fitness not Muscle Gain

Due to changes in my work situation, my gym membership cost is going to increase significantly. To save the monthly cost, I was considering getting some dumbbells and doing workouts at home three or ...
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1answer
144 views

What are the consequences of just eating sandwiches for breakfast and lunch?

I've wondered a long time if eating cereals with chocalate, honey and sandwiches with sandwich filling like jam, peanut butter, chocalate, syrup, cheese, salami etc. would be bad or good or maybe just ...
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1answer
40 views

Increasing calories daily

To build muscle is advised to increase my caloric intake by 20%....which to me seems like an extreme jump. I'm thinking about increasing my caloric intake by 10 kilocalories everyday. Once I reach ...
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2answers
83 views

Protein intake while intermittent fasting

I have started intermittent fasting and working out.I want to gain muscle and lose fat.So I have decided to take whey protein for the first time, but I'm confused when can I take it as my 16 hours ...
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What foods or substances can feed your muscles with energy without feeding the bad bacteria in your guts?

Many pathogenic bacteria (those promoting inflammation, insulin resistance etc) and fungi in the gut microbiome feed on sugar and starches (perhaps some good bacteria can feed on these too, I don't ...
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2answers
212 views

Diet/exercise plan for lean bulking

I'm currently skinny fat, currently lean-bulking. My age is 16, and I weigh 62kg with 180cm (136.4 lbs, 5'9") Normally, my diet is as follows: On days I workout or if I'm active during the day, I ...
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1answer
127 views

What is the best break timeframe between muscle building workouts, and is it ok to do cardio?

I hear multiple different people say multiple different things on the question, some people say no cardio on rest... but some people say its okay My current routine is : Monday : Upper Body Tuesday ...
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1answer
71 views

Working out arms twice a day

I guess working out the same muscle group twice a day may be a bad idea since it needs rest, but what about arms, considering they repair a lot faster? Currently I can do only 5-6 pull ups and my ...
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1answer
169 views

Full body 6 times a week

The Norwegian frequency project shows that training the same muscles 6 times a week granted double the strength gains than training 3 times a week. Training 6 times a week showed also muscle growth ...
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1answer
120 views

Will I get the same results if I perform half of my workout at one time and then the other half later in the day?

Assuming that the entire workout is for one muscle system (pushing, pulling, legs), would there be negative effects if I perform one part of the workout in the morning, for example, and the rest of it ...
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2answers
49 views

Does the GVT actually work for mass gain in non-enhanced lifters?

GVT is German volume training where 10 sets of 10 of a compound movement is done. I am in doubt because such high rep is more like endurance work as I have learnt from various sources.
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2answers
107 views

Is it easier to gain chest than other body parts?

so I have this problem - I haven't been exercising chest for 1.5 year now because I think it's way too big and bulky compared to the rest of my body ( read legs ) I've been doing legs(squats,...
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1answer
169 views

Split squats over normal squats

Today I tried split squats just for curiosity, did a superset of 5 sets with barbell and 5 with dumbbells and then a dropset with dumbbells. I already did supersets and drops with normal squats but I'...
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3answers
174 views

Diet for Muscle Building and Fat Loss

I'm a 5'10" male at 190 lbs. Some of this must be from muscle, but there is still a significant amount of fat I want to eliminate. I'm doing StrongLifts 5x5, believing that it will give me the muscle ...
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1answer
151 views

Muscle gain if we sleep 7 hours instead of 9 hours

Mr.A & Mr.B, Mr.C all three workout in same level & eat same amount of protein & Carbs.... Mr.A sleeps for 9 hours.... Mr.B sleeps for 8 hours.... Mr.C sleeps for 7 hours.... Is Mr. A ...
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0answers
614 views

How to gain strength and muscle with a power twister workout?

I've been doing power twister workout for the last 3 months and I noticed that I'm gaining strength, but no muscles (chest and arms). For the workout I’m using a 30kg power twister. I just bought a ...
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1answer
121 views

One butt muscle is getting bigger

I'm 20 yrs old and been working out, doing leg and butt workouts. I'm seeing great results on my left buttcheek, it's getting bigger, with more muscle and its firm. on the other hand, my right ...
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1answer
76 views

Multiple sets or Multiple exercises?

When aiming for size is it better to focus on one compound movement for the back muscles in a German volume training manner (10 sets of 10 repetitions) or is it more optimal to do 1 single set of 10 ...
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1answer
86 views

workout with minimum protein

What will happen if peoples workout and don't take enough protein or take less protein than the required amount and consume enough carbohydrates & fats? Example : if person need 150g per day as ...
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2answers
338 views

Pin squats vs full squat vs box squats

Pin squats with pins below the knees vs Box squats with box below the knees vs Full squat below the knee Which squat variation is better for muscle growth in the posterior chain? Personally I feel ...
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1answer
72 views

Weight loss conundrum [duplicate]

I want to know how I can lose fat and gain muscle simultaneously. This is my current situation. I have fat chest. I have small arms. Fat stomach. Belly fat in back. I am going to gym four days ...
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1answer
161 views

How Can I remove my muscle weakness? Please advise

I’m new to this site and was wondering if someone could advise After exercise (running) I’ve been left with a lot of weakness in my calf muscles (making it difficult to walk) and arm muscles ( so ...
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2answers
183 views

Lower back rounding

Strengthening and building a muscle optimally requires the muscle to be stretched against resistance then contracted. Then why is it band to round the lower back,shouldn't it strengthen the spinal ...
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2answers
142 views

Which diet at begining of musculation on bulking period?

I started musculation and I did only 3 sessions for now. I want to gain muscles so basically I've started by having 4200 kcal per day and having 3 trainings per week. I am more or less a skinny fat (...
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1answer
100 views

How is muscle micro-damage different from physical muscle damage?

It is often claimed that muscle damage is a cause for muscle strength and hypertrophy, but if this is the case, then if i cause some micro-tears to a muscle using, say, some tiny needles, would that ...
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1answer
113 views

How to develop the smaller muscles of the back?

Whenever we see a muscular back,we think of the lats, middle back and the lower.But there are many smaller muscles which make an asthetic back.Any exercise to isolate those smaller muscle groups?
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2answers
83 views

Why do muscle gain articles focus on total calories rather than protein for skinny high metabolism body types?

A lot of articles on the internet suggest to up the calories intake to gain muscle mass, especially if you are a skinny body type with high metabolism. I am confused, because aren't muscles grown ...
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3answers
86 views

Ways to train calves with blocked ankle?

I'm a 26 year old male and I have been fitnessing for almost a year now with the purpose of gaining weight. I was born with malformation in my right foot (the bones were all in wrong positions) and a ...
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1answer
160 views

Working Biceps and Triceps the next day after Chest and Back

Majority of the people don't recommend working out biceps and triceps the day after chest and back, the primary reason being that your biceps and triceps get a little bit of burn during the chest and ...
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2answers
120 views

Loose fat, gain muscle simultaneously

I'm a 28 year old man having done weight training on & off for last 5 years, having height 5'11", waist 38" and weight 95 KGs. My goal is to gain muscle and loose fat simultaneously over a long ...
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1answer
138 views

Is protein shake diet good?

I am 100kg, 196cm tall, 26 y.o, male. I am trying a diet consisting of: Breakfast - Anabolic Protein shake (not mentioning brand intentionally) 564 kCal 53g Protein 81g Carbs 2.6 Fat Lunch - ...
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3answers
195 views

Underweight female-gym routines?

So, I am 5'4" and weigh 90 pound (20 yrs old). I went to the gym for the first time today and well, for squats I can't even lift the bar itself. As for the leg press, I can do it but not with any ...
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2answers
144 views

Can I take a protein shake twice a day?

I am currently on a plan to build some muscle mass. I am 172 cm tall male and I weigh 140 pounds. I can't afford to go to the gym so I bought a pair of dumbbells and I mostly do the following ...
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2answers
100 views

Eating not right -gain muscles or no

Eating right has many advantages on our health and can help building muscles. On the other hand fast foods, sugar etc. are detrimental for gaining muscles. What is the reason for this? If a thin guy ...
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1answer
35 views

Focus on 1 muscle group or not

I am thinking of building some muscle to help burn off the excess fat on my body. Of every part of my body, my abdomen has the most fat. So, I was thinking of focusing on my abs and obliques. But I ...
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1answer
66 views

Adding a 4th day, how to alter my current routine?

78kg, 1.86m, male, skinnyfat I've recently started training more serious again (been working out twice a week for the past 6 months). Now I'm aiming for 4 times a week. My goal is to reduce my fat ...