37

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 maximum of about 2 grams per kilogram of (lean) body mass per day (g/kg/d), with most of the world's institutes of sport, for example, recommending between 1.5 ...


27

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 muscular imbalances learning proper form in all exercises, and learning how to utilize simple exercises to prevent regression during injury recovery and/or vacations ...


26

A very well thought out question. First, the technical term for holding your breath is called the Valsalva maneuver. In the world of weight lifting it has a distinct purpose: to increase the body's ability to protect the spine under heavy load. The Valsalva maneuver does not work alone. There's a pretty fair treatment of the subject on a Rebock Crossfit ...


25

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, I can't see a scenario that shows having extra fat helps you lift weights. Say there is a version of me of 70kg with 10% body fat and a version of me of ...


25

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 centre of gravity. What it does do is position your shoulders behind the bar, meaning to maintain this position as the bar comes off the floor, your anterior ...


21

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 results in the butt being raised up, but not the chest, so you're just bending forward, with a lot of weight on your neck rather than your shoulders. Then you ...


14

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 afraid you're going to have to gain a LOT of weight. Fat, specifically. Also, just to squash your food question; there is no food that is good for growing a ...


14

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 on doing it for at least 6 months, then see where you are with it. That being said, if you want to gain muscle (which I assume is what you mean by bodybuilding) ...


13

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 the weights of all the 45 lb. plates. The cast iron plates were all about 45 lb. with small variation of ±2 lbs. So some were 43, 44, 46, and 47 but all around ...


11

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. What you are, at 5'7" and 55kg, is very skinny. If you eat more without exercising, you'll get fat, and if you eat more and add a sufficient intensity and volume ...


10

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, and who founded the organization currently called the "American College of Phlebology" (it started as the "Phlebology Society of America", which I ran for about ...


10

Short of getting coached directly, the best tool for the job is taking video. There are a number of digital video recorders that have at least an hour of video available on the device. When you are training by yourself, you want a video recorder that can stable enough for you to stand up and trust that it won't fall over while you are lifting. You may ...


10

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 training and 1 month of higher weight training). In this way, you would lose a bit of muscle while reducing body fat and re-taking previous muscular condition at ...


10

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 upper body as static as possible. It's easy to help out with your entire body by swinging the bar, taking focus away from the biceps. This is, however, its own ...


10

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 fat", because as you now know, you will either lose fat all over your body, or not at all. Gaining muscle while losing fat That's the holy grail of fitness. ...


10

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 from a fire or other emergency, or sit down to play with a child on the floor. People who are okay not being able to do these things without someone else's help ...


10

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 during the squat, not forwards or backward, as forwards or backwards movement would cause lost efficiency. Keeping your weight over the centres of your feet ...


9

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 aerobic capacity It is caloric, but non-nutrient Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it also ...


9

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, that can work too.,


8

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 post of Paul "Coach" Wade about calisthenics mass is "Embrace Reps" and the 4th is "Limit sets" source : http://pccblog.dragondoor.com/ten-commandments-...


8

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, pilates will be great. 2) Is Pilates + Weight Training a good idea? My way of thinking behind this combination is the following: I need to better my posture. ...


8

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. You're breaking down muscle fibers with each repetition. This means the muscle will be temporarily weaker. Resting and eating repairs muscle fibers, and make ...


8

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 chicken, and an extra serving of fish except you don't want to put in the effort. Two eggs? Two eggs is how many you eat when you're trying to lose weight! Get ...


7

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 training is the only modality that stands out when it comes to an increase in the muscle cross sectional area. Training power (slightly) and strength (more so) ...


7

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 contracting fibers you have in the muscle (e.g., one elastic band vs a bunch of elastic); how strong you are Sarcoplasm: how much stored energy your muscle ...


7

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 up with new exercises or increased load, and then goes away. Also, exercise tends to make it feel better. Bad pain is sharper and tends to be indicative of a ...


7

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 inside the hand compounded between exercises like deadlifts, pullups and EZ-curls. The staff at the gym eventually started taping the bars every day because of ...


7

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. traditional Indian diet You're not giving much detail here, but more food, particularly more protein, would almost certainly help. To recap: to grow muscle, ...


7

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 some mobility: 8-10x Reps at 50%, 70% and 90% of your training weight. Don't neglect to warm-up if you are attempting a 1RM, people often do.


7

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): Protein seems to play an important role in the emergence of [feeling full]. Long-term ingestion of a high-protein diet not only decreases food intake ...


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