23
votes
Is physiology of muscle growth a pseudoscience?
Muscle growth physiology is not a pseudoscience as researchers are using scientific methods to collect and analyze data and make logical deductions.
It is true that our knowledge of muscle growth is ...
- 331
18
votes
Is physiology of muscle growth a pseudoscience?
I do not agree with your insistence on a mechanism.
In 1964 the U.S. Surgeon General published a report where he concluded that smoking causes cancer. At that time the mechanisms behind this was not ...
- 3,540
13
votes
Can you get jacked-up without weights (more broadly, without equipment) or supplements?
If you look at the basics you'll see that you don't need weight, you need resistance.
The most common way of finding resistance is by using weight because you can increase it in steps, making ...
- 4,141
8
votes
Accepted
What is the ideal amount of fat and carbs one should ingest for building muscle?
At least enough to not die, and extreme carbohydrate restriction is probably not great for gainz.
As long as you are getting adequate fat to support basic bodily functions, your carbohydrate and fat ...
- 2,606
7
votes
Accepted
Can you get jacked-up without weights (more broadly, without equipment) or supplements?
My experience seems to show that you can't significantly change anything regarding your physique with solely your body weight, even if you work out regularly for years.
You can absolutely change your ...
- 4,538
7
votes
More protein = more potential for muscle growth?
Yes, the academic literature supports the notion that greater protein intake facilitates more rapid recovery, and can therefore sustain a greater training workload. And guidelines from all of the ...
- 6,126
6
votes
Less sleep the night before, in order to sleep more the night after a strength workout
This is a terrible idea.
Being sleep-deprived makes that workout suffer, particularly for high-intensity workouts.
More importantly, sleep debt is not "paid back" with a single night of copious ...
- 24.8k
6
votes
Accepted
Compare & contrast squat types
When it comes to powerlifting, a large portion of lifters will use a low bar squat which places the bar lower on the back to sit on a muscular shelf made by the rear deltoids. This also allows the ...
- 943
6
votes
Accepted
What are the functional effects of hypertrophy?
Hypertrophy is the sole phenomenon of muscles getting bigger. (This can be considered a distinct physiological process, but is difficult if not impossible to trigger separate from increases in ...
- 24.8k
6
votes
Rationale behind Rep Range recommendations - Strength vs Hypertrophy
I did a little digging around, and I found a review article that was published in the Journal of Strength and Conditioning Research in 2010 (So relatively recent), with a full link to the PDF here.
...
- 22.1k
6
votes
Will reducing rest between sets make push ups better for hypertrophy?
When I do the feet elevated push ups, I did about 25 to get close to
failure. If the scale says I'm pushing around 100-105 pounds, that
seems to conflict with bench press 75% 1RM @ 110 lbs. for 10 ...
- 2,432
5
votes
Can starting strength be morphed to fit hypertrophy purposes?
No.
Starting Strength is developed with a purpose, and it's written the way it is for a reason. You can morph it however you'd like, but then it's no longer SS3x5, and for better or worse, you can't ...
Alec♦
- 17.8k
5
votes
Accepted
Are there advantages to breaking up a workout?
The first routine is low on overall weekly volume in terms of sessions in the gym and I would recommend if you chose this route to achieve hypertrophy what you understand that as you develop into a ...
- 6,952
5
votes
Accepted
Train for strength or hypertrophy?
It is a misconception that strength and hypertrophy are somehow mutually exclusive things. Keep in mind that the strongest powerlifters train like bodybuilders most of the time, where the main ...
- 703
5
votes
Full Body Workout Routine for late novice
In general you're not going to be to outsmart a proven program with whatever you put together yourself. If you could develop a training program that worked better than Starting Strength or Strong ...
- 14.8k
5
votes
Accepted
Are big lifts effective for hypertrophy training?
See my answer to a previous question, which also answers your question: Confusion about reps vs time under tension: aren't these two things contradictory?
In short, the idea of long times under ...
- 12.6k
4
votes
Can starting strength be morphed to fit hypertrophy purposes?
Changing Starting Strength to Sets of 12
The heart of Starting Strength is an interdependent synthesis of the following factors:
Progressive overload every workout
Squatting every workout
Focus on ...
- 24.8k
4
votes
Are there advantages to breaking up a workout?
Psychological issues aside (as requested), there is the big, BIG issue of physiological restitution.
You've probably heard of the muscle group rest period of 48-hours since both your layouts seem to ...
Alec♦
- 17.8k
4
votes
Can you get jacked-up without weights (more broadly, without equipment) or supplements?
Bodyweight training can be referred to as calisthenics, which is a widely popular training methodology that can result in decent muscle mass. It may be a slower progression than traditional weight ...
- 41
4
votes
Rep ranges and the effect of "breaking" up a set
The difference is in motor unit recruitment and hence motor unit development. Motor units are recruited according to the size principle. Smaller motor units consisting of Type I (slow oxidative) ...
- 6,126
4
votes
Is physiology of muscle growth a pseudoscience?
This is not much of a fitness question, but a question about what constitutes science and whether a specific body of research is scientific.
One of the most common distinctions between science and ...
- 173
4
votes
Accepted
Can this published superset, high-rep, low weight routine support significant hypertrophy?
Generally, any lifting program with progressive overload will produce hypertrophy in some manner.
It is impossible to state whether or not this (or any exercise) will produce hypertrophy without ...
- 106
4
votes
Accepted
If high volume of work at high frequency stimulates muscle growth, why does computer work cause RSI?
The "repetitive" part.
Repetitive motions can be interpreted by the body as an injury, which in turn can lead to inflammation, which can increase muscle tension, which can decrease ...
- 2,237
4
votes
How do nerves become fatigued?
What a great question.
Unfortunately, it is incredibly hard to research a rapidly firing neuron at the electrochemical level. Let alone inside the neuron of a live subject that is exercising at peak ...
- 330
4
votes
Accepted
How would you replace the bench press for chest hypertrophy?
If I was experiencing pain in the bench press, I would aim to fix the problem, while only temporarily employing alternative exercises for chest hypertrophy.
Firstly, to answer your question, ...
- 12.6k
3
votes
Accepted
Scheme 3-4 times fitness a week - Hypertrophy
Considering you have not trained for 6 months, and you state you've lost "practically all your muscle", I think you should consider yourself a beginner again. There are many workout plans out there ...
- 2,500
3
votes
Accepted
How is hypertrophy (muscle-gain) provoked?
When you look at building more lean muscle mass you must remember the fundamental rules of hypertrophy, which I feel is sometimes forgotten among everything else going on within your training program. ...
- 1,986
3
votes
Accepted
Alternative calf exercises
In the gym I'd recommend cleans and jump rope.
Cleans require you to jump and drive through your calves. I think folks who are doing cleans are putting a lot more load on their calves than the ...
- 14.8k
3
votes
Train for strength or hypertrophy?
If you want to get stronger you need to get muscle and you need to make sure to use all the potential the muscle has. A bigger muscle has more potential, a smaller muscle can however still be stronger....
- 125
3
votes
Can starting strength be morphed to fit hypertrophy purposes?
Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, repetitions (reps), and sets will all have a positive impact on muscle growth.
That said, ...
- 6,952
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