Questions tagged [muscle-mass]

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9 votes
4 answers
5k views

Losing muscle despite doing exercise

I'm on a diet for more than two months. It is variant of ketogenic, but high in protein instead of fat. I cut off the carbs but use a reasonable amount of healthy fats, and the rest is mostly protein (...
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2 votes
0 answers
148 views

Full Body A/B Split Workout Review

I've been working out for a while now, doing different programs (SL 5x5, GZCLP, various full body routines). Since my weeks vary in busyness and I want to throw in some other activity occasionally (...
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2 votes
2 answers
122 views

Building the thigh muscles near the knee area

My thighs are around 22.5 inches /57cm when I measure them around the highest girth of the thighs, these can be considered average thigh circumfrence I believe, nothing too big nor too small. But the ...
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0 votes
0 answers
56 views

Diet to increase muscle mass [duplicate]

I am a person who weighs 77 kilos, my height is 1.75 and I go to the gym 5 times a week and my goal is to weigh 80 kilograms, could you recommend a diet in which I can increase my muscle mass ...
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1 vote
0 answers
90 views

How do the effects of a caloric surplus vary depending on macros?

I would like to better understand how a caloric surplus affects the body composition, mainly fat storage, based on the main macro that generates it. From what I know,a caloric surplus is needed in ...
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  • 111
2 votes
1 answer
747 views

Validity of the Casey Butt Calculator

Is there any validity to the Casey Butt Calculator? The calculator seems to originate from a single study of a few individuals, all ranging on the same weight, and it proposes that the average height-...
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0 votes
2 answers
149 views

Will my body eat up muscle mass if don’t eat anything for 30-40min after workout?

What will happen if I don’t eat anything after finishing my workout and eat after around 1hr. Will my body use muscle mass to compensate for the protein it need?
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0 votes
1 answer
114 views

Impact of bicycling on muscle loss

I think one of the most effective methods for calorie burning is cycling , but I'm not sure can cycling actually cause muscle loss? I mean cycling for 1 hour a day , 1 or 2 months regularly and with ...
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1 vote
2 answers
308 views

Can Push-Pull-Legs be done as a 3 day/week routine?

Goals: General strength and muscle gain. I've got a Push-Pull-Legs (PPL) workout routine with desirable exercises from an Android app but it's actually a 6 day routine. I am wondering if I could ...
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  • 689
5 votes
1 answer
237 views

What are realistic rates of muscle growth?

As a preface, there are obviously several factors that go into such a consideration. Therefore simply assume that we are looking at a genetically average individual who has gone through puberty and is ...
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  • 4,382
1 vote
1 answer
398 views

Do muscles start growing evenly?

I've searched information about this but I'm not able to find anything. For example, when I started exercising, my pecs began growing near the armpits, and then the rest. Did this part grow faster ...
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2 votes
3 answers
257 views

Is it better to eat protein-rich food the day you work out or the day you rest?

I know it is best to eat something after workout. But lets assume I can't do that for argument sake. So, my question is, if I work out say on Monday evening and rest on Tuesday. Is it better to ...
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  • 121
1 vote
2 answers
128 views

Ideal order and structure of routine?

Some of the routines I've had have multiple muscles in the same day. For example: Day 1 has Chest, Back, Biceps and Shoulders while Day 3 has Triceps, Legs, Chest and Shoulders I'm currently trying ...
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1 vote
1 answer
91 views

Which weight training exercise to do so I can grow my upper trapezius?

My aim is to build my upper back so it looks like what highlighted in red in these pictures.
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  • 123
4 votes
2 answers
222 views

Walking in order to burn fat

I am currently reading Biochemistry for Sport and Exercise Metabolism, and there is an interesting chart that shows how if your exercise pace is low (e.g. walking), human body is primarily using body ...
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0 votes
2 answers
127 views

I am using dumbbells to exercise and I was wondering what to do when you go to the maximum dumbbell you have?

I am using dumbbells to exercise and I was wondering what to do when you go to the maximum dumbbell weight you have? Should I increase the amount of sets I do and if so how many sets is to high or is ...
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0 votes
1 answer
33 views

How to gain mass and wight [duplicate]

I am 6-2 I weigh 8 stone and I can’t seem to work out if working on one muscle a day is better than working on a group of muscle a day I also have a fast metabolism and I can’t seen to get a good ...
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6 votes
3 answers
421 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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  • 6,056
1 vote
3 answers
142 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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2 votes
4 answers
421 views

Muscle size and explosivity

Seeing guys like Bruce Lee, there doesn't seem to be any correlation between muscle size and explosive power. Is this correct? In terms of musculature, how does the body create explosive power?
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  • 474
0 votes
4 answers
153 views

should i lift external weights when i can't able to lift my body weight

I am 27 , 6.1 , 70kg , physically weak person , From last 5 months i am doing workout 4 days in a week , but did't found any progress as i am not taking good amount of protein.... I can't do single ...
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1 vote
1 answer
65 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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1 vote
1 answer
705 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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3 votes
1 answer
183 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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3 votes
2 answers
414 views

Frequency of ''Full body'' training [closed]

I've been thinking about doing full body 4 or even 5 times a week. Can this be optimal for muscle growth and endurance? Edit: Training history 5 months of starting strength, hated it and tried ...
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1 vote
0 answers
215 views

Impact on hypertrophy: 2 sets vs. 3 sets for every different exercise

Being a great advocate of targeting a muscle from different angles, I have decided to substitute the regular 3 sets of 8-12 reps with 2 sets of 8-12 reps (for every muscle) while keeping the total ...
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2 votes
2 answers
815 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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1 vote
1 answer
83 views

Cellular muscle size

We know that individual muscles cells can either be fully active to their greatest potential or completely off, there's no such thing as partial activation. We also know that strength training ...
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  • 339
5 votes
2 answers
222 views

Are supersets an effective way to gain size?

Following is my Chest and Back split: 3 supersets of flat barbell bench press/flat dumbbell flyes (10-12 Reps) 3 supersets of incline barbell bench press/decline dumbbell flyes (7-9 Reps) ...
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4 votes
1 answer
151 views

Optimal sequence of workouts during split routines

Assuming Person A, Person B and Person C trains chest and back the same day. Person A performs 9 sets of chest first then proceeds to 9 sets of back. Person B performs 9 sets of back first then ...
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1 vote
2 answers
179 views

How to increase muscle mass while conserving toned body shape?

I'm a nineteen yr old male, 145 pounds, 5 foot 8, and I've been working out for about 3 years. As of now I have a very dense and toned muscle structure, and I'm pretty strong too. However I wanted to ...
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  • 125
1 vote
2 answers
133 views

Is higher intensity cardio on off days detrimental to strength training?

I'm trying to build muscle and put on mass, and am currently doing a routine of the following activities: Sunday: Off Monday: Light cardio Tuesday: Lifting Wednesday: Light cardio Thursday: Lifing ...
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2 votes
2 answers
468 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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  • 123
2 votes
2 answers
210 views

Is calories in vs. calories out 100% the same for every individual?

It's often touted that body mass is all calories in and out -- that nothing else has any play besides calories. What about things like stimulants with calorie surplus? Testosterone boosters? Different ...
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1 vote
3 answers
229 views

Full body workout for strength with minimal size

What full-body exercises can I try for building strength with minimal mass? I am 15, 130 lb, 5'7, and am not very strong. Also take note that I don't have equipment and am not able to go to the gym. ...
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5 votes
2 answers
325 views

Strength without size [duplicate]

What exercises can I try for building strength without mass? I am 15, 130 lb, and 5'7. Also take note that I don't have equipment and am not able to go to the gym. Could you please give a detailed ...
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9 votes
1 answer
331 views

Rationale behind Rep Range recommendations - Strength vs Hypertrophy

It makes no sense to me why the rep range for “hypertrophy” and body builders is according to NSCA and many other sources is 3 sets and 10-12 reps. At the most basic level cross bridges formation ...
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  • 2,775
1 vote
1 answer
252 views

Muscles Won't grow even after following Good diet and Routine

I have been lifting weights for the past 1 year or so and my muscles barely show, i can see some growth but nothing more then that. Before starting lifting i was skinny fat(mostly around the waist ...
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  • 11
2 votes
1 answer
144 views

I grew fat due to age-related changes. Will I gain muscle mass more easily now?

I'm a 25 year old male and I added 20 pounds of fat in the last 3 months. My father had a similar experience at the same age, so I guess it's age-related. Before my mid-20s, gaining muscle, actually ...
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  • 21
1 vote
3 answers
213 views

Gluteus Maximus Development Tips For Men

I'm 29 years old, 5'10", 165 pound, 12% body fat percentage man. I have so small Gluteus Maximus size and I want to gain some size there. I do hip thrusts, glute bridges, squats, deadlifts, hyper ...
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  • 349
0 votes
1 answer
190 views

Can you effectively put on mass while being highly active/fit?

It's believed by some that too much fitness destroys muscle. How can one know that line? Some arguments point to long-distance runners/marathon runners as an example, which are not known to be the ...
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1 vote
2 answers
403 views

What can help me build muscle faster than diet, exercise, and rest alone?

I was thinking of doing an amateur bodybuilding show, but I'm drug-free and build muscle super-slowly no matter what. I am in need of going to a local bodybuilding show that I signed up for, but it's ...
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0 votes
2 answers
935 views

DEXA scan showing I gain more muscle when restricting calories. Why?

It's common parlance in the bodybuilding and muscle building world to assume that you need a surplus or diet above TDEE over constant periods called "bulking" in order to build muscle. I refused to do ...
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2 votes
4 answers
689 views

I have decent physical strength but do not look muscular. What do I need to change in my workout?

At a bodyweight of 101kg, I have the following 1RMs: Overhead press: 60kg Bench Press: 95kg Deadlift: 170kg Squat: 120kg Nothing particularly amazing, but it still took a fair amount of training to ...
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  • 21
2 votes
3 answers
9k views

Can you build size and strength at the same time/together efficiently?

Most people seem to focus solely on one vs. the other, but I'd imagine many people want both. Can you train for both of them adequately? For example, train to get bigger and maximize muscle size; but ...
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1 vote
3 answers
163 views

Will muscle mass be built on this routine?

I am in the process of beginning training for an Olympic distance triathlon in September. I have a good routine set-up for that which will involve six days of training per week (swim, cycle, run). ...
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1 vote
1 answer
257 views

Where does my weight come from?

I weigh quite a lot and I am trying to lose weight. I am currently 6 feet tall and my weight is 216 pounds, which is clearly too much. I have been working out doing mainly clap pushups, pullups, ...
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2 votes
1 answer
139 views

Are anabolic steroids required to achieve certain strength and musculature? [closed]

The question asks about whether or not anabolic steroids (test, tren, dianabol, inhibitors, insulin, HGH, etc.) are required to reach a specific level of strength or musculature. Some people, even ...
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1 vote
1 answer
282 views

Libido correlated with muscle-potential?

I have heard often things like guys bragging about having super-high libidos and how that explained why they're jacked and huge. The idea is that super-high libido in men is probably correlated with ...
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1 vote
3 answers
1k views

Creatine, surplus, and weightlifting, but not gaining significant muscle

I have kept upping creatine intake and calories, including exercise and weightlifting, but I do not see any muscle gains. My arms have stayed the same size for over 3 years, and I've been to ...
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