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 ...
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  • 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 ...
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  • 3,242
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 ...
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  • 4,123
10 votes
Accepted

Neural Adaptation Training vs. Hypertrophy Training?

Question 1: Does hypertrophy training assist for a greater eventual neural output? Hypertrophy training probably does not help to increase neural drive. That is because of the anatomical properties ...
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7 votes

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 ...
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  • 4,587
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 ...
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  • 5,666
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 ...
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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 ...
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  • 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 ...
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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. ...
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  • 22.6k
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 ...
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5 votes
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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 ...
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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 ...
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  • 17.3k
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 ...
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  • 6,954
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 ...
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  • 14.9k
4 votes

Is the muscle pump after exercise due to increased cellular Na (due to reduced ATP availability)?

Cellular oedema would reverse rather quickly after exercise. As far as pump goes, there is one simple explanation, and one complicated one. Cellular oedema due to an influx of Na and H2O probably ...
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4 votes

What is the function of myosatellite cells, and how do they relate to performance?

Myosatellite cells are basically inactive structures that are found in mature muscle cells. Depending on the stimulus, they can develop into different things in the muscle. As I understand it, they ...
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  • 22.6k
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 ...
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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 ...
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  • 17.3k
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 ...
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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) ...
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  • 5,666
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 ...
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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 ...
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  • 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 ...
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  • 2,297
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 ...
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  • 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, ...
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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, ...
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  • 6,954
3 votes
Accepted

Is there good scientific evidence on the effectiveness of rest days for building mass?

I find the ACSM Position Stand is a very credible source of precisely what you want to know. Evidence category A is backed by significant Random Control Trials (RCT) with significant participants ...
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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 ...
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  • 14.9k
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....
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