37 votes
Accepted

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

First, it must be noted that the quantity of protein that is being recommended by the calculator you have found is not supported by science. The literature suggests that optimal recovery occurs with a ...
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  • 5,666
27 votes
Accepted

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

What does it mean to be fit? From the starting point of a 50kg man, I consider fit to include gaining quite a lot of weight, mostly muscle correcting most, if not all, posture imperfections and ...
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  • 17.3k
25 votes
Accepted

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. On what do you base this? Apart from very few lifts where a bit more body weight helps you,...
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  • 4,123
25 votes
Accepted

Why is "squatting the deadlift" bad?

The article's explanations for why you shouldn't try to squat a deadlift are wrong. Positioning your hips too low does not put more stress on the lower back, and does not meaningfully shift your ...
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21 votes

How to prevent "good morning" when squatting?

What is a "good morning"? Just to add context, a "good morning" is when you're doing a squat, you go down to the lowest point, but then you extend the knees without maintaining an upright back. This ...
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  • 17.3k
14 votes
Accepted

How to make my wrist muscle thicker but strong?

I'm afraid that's purely genetic. The only "muscles" in that part of the wrist are the Pronator Quadratus, and they are so small, they'll never get noticably bigger. If you want thicker wrists, I'm ...
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  • 17.3k
14 votes

I am losing mass even tho, I've been consistent with my training from time I started gym

Bodybuilding is a long term endeavor, two to three weeks is nothing in the world of bodybuilding. If you'd said two to three years, then it would be a different matter. Whatever you're doing, carry ...
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  • 4,604
13 votes

Cast iron plates seem heavier than rubber coated

Could be: 1. The weights are actually less A gym I used to go to had two different kinds of plates: rubber coated and cast iron. Out of curiosity, some patrons of the gym brought a scale and compared ...
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  • 6,056
11 votes

Ectomorph Doubt

You are not an ectomorph. There is no such thing as an ectomorph, as the concept of somatotypes is a nonsense pseudoscience that was made up in the 1940s and has never been supported by evidence. ...
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10 votes

Fitness training with varicose veins

My son asked me to take a look at this question. I'm a second-generation phlebologist, myself the son of the man who coined the word "Sclerotherapy" (=injection treatment of varicose veins) in 1939, ...
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  • 101
10 votes
Accepted

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

I would say it is almost impossible to exactly mantain body size. I would recommend to alternate low workout periods with higher ones (say, 1 month of aerobic and low intensity and low volume weight ...
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  • 281
10 votes

Barbell biceps curl - standing up or sitting down?

First of all, know that there is no ONE best way to curl. There are a few factors here to be aware of. Standing vs. seated When you curl standing up, it's very important that you try to keep your ...
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  • 17.3k
10 votes
Accepted

Is it possible to bulk up and reduce belly fat at the same time?

First of all Kudos for learning about the misconception, and adapting your approach. You're also going to have to tweak your question from "how to reduce belly fat" to "how to reduce ...
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  • 17.3k
10 votes
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Reasons to train lower body

It's important to keep one's legs in good working order for anyone who wants to retain the ability to get out of bed, climb stairs, stand up off the toilet, walk around a hilly neighborhood, run away ...
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10 votes

How much weight should we place on our heel and how much in our forefoot during squat?

There are two goals to aim for when distributing your weight: You should be in balance, for obvious reasons; and The combined centre of mass of your body and the bar should only move down and up ...
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9 votes

What is the effect of alcohol on the body?

Alcohol has many detrimental effects in the body, and you cannot replace carbs with it. Lowers Growth Hormone and Testosterone Inhibits recovery Causes dehydration Lowers muscle glycogen Decreases ...
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9 votes

I can't perform a single pull-up

Do slow negatives, start at the top and lower yourself slowly, this is the way most people get strong enough to do their first, clean pull/chin-ups. If you have a rubber band to attach to the bar, ...
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  • 2,725
9 votes

How does a 125# stack have 300# resistance?

Your machine uses mechanical advantage (or disadvantage) to multiply the resistance of the stack. The machine presumably has a pulley system. Pulleys can multiply or divide the load that they are ...
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8 votes

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

I'm a bodyweight training addict. In my point of view doing 1 x 50 is better than doing 10 x 5 because you have the same volume but in less time, you have more intensity. The first commandments in a ...
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8 votes

Will Pilates kill my gains?

1) Will pilates kill my gains? Because I have heard that in your rest days, you have to sit still. Otherwise, you will kill your gains. Generally on your rest days you want active rest. As such, ...
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  • 14.9k
8 votes

My biceps becomes stiff after one workout. How do I fix this?

This sounds like muscle fatigue and is absolutely normal and expected. This happens to every single person who works out. Your muscles aren't going to be able to curl forever during a workout session....
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  • 17.3k
8 votes

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

I have no option beside protein powders. Just, because I cannot eat more than [a piece of chicken, 2 eggs, and a serving fish per day]. Yeah, right. There's no reason not to eat six eggs, double the ...
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7 votes
Accepted

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

There is considerable overlap between these modalities; the physiological changes that occur are very similar, however, the effects differ slightly. From an anatomical point of view: Hypertrophy ...
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7 votes

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

Nathan, first, please check out this answer on myofibril vs sarcoplasmic hypertrophy. With muscular endurance, you are dealing with (to simplify things greatly) three variables: Myofibril: how many ...
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  • 4,494
7 votes
Accepted

Should I squat with sore knees?

I think most athletes are familiar with good vs bad pain. Good pain is just soreness, typically DOMS, and not an acute injury that you are aggravating. Good pain also tends to be transitory: it comes ...
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  • 14.9k
7 votes
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How to deal with aggressive knurling?

Sports tape to the rescue! My gym used to have the same problem, to the point where some people actually started bleeding. Calluses don't really go away if you work out a lot, and so the injuries ...
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  • 17.3k
7 votes
Accepted

Why am I not growing muscularly?

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. ...
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7 votes
Accepted

How to know if I am warmed up?

Your heart rate will be elevated by about 20bpm or more. You will feel warmer. You will have mobilised your joints and feel limber. With weightlifting, warm up sets are usually sufficient after ...
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  • 6,954
7 votes
Accepted

Why do bodybuilders need so much protein when 70 % of muscle is water?

There are already some answers that address this, basically tissue is being torn down and needs to be repaired. But it goes further: there are simply a pile of benefits to upping protein (2012 study): ...
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  • 14.9k
7 votes

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

Probably about 2 years. That said, enjoy the journey. You get benefits along the way. Training can be fun. Some of the biggest gains come at the beginning. A few extra thoughts: Train safe. ...
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