16

You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...


13

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 progressive overload easily achievable. But you can also work without weights and find increasingly harder exercises rather than making the same exercise harder. I ...


10

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 of the muscles. Muscle fibers are innervated in groups, called motor units, by a single motor neuron (above figure shows a single motor unit). By doing ...


7

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 physique and put on muscle mass using only bodyweight. This area of working out is called callisthenics. One of my favourite callisthenics YouTubers is Chris ...


7

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 major sporting and dietary authorities around the world, which are remarkably consistent, reflect that fact. Evidence supports an intake of 0.5 to 0.8 grams of ...


6

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 strength, endurance, and so on.) Hypertrophy in and of itself slightly increases strength due to leverage advantages that come with greater cross-sectional area ...


6

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 lifter to have more forward torso lean throughout the squat and shifts some of the tension to the posterior chain. This together tends to allow a lifter to lift ...


5

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 sleep. Not getting enough sleep can take a few days to fix.


5

Interesting question. Personally, I don't think that neural training would specifically help with hypertrophy training, except in a general sense, which I'll explain. You can train neural pathways to the point where they approach the speed of a reflex. I'd have to dig up the studies, but they tested reflex transmission time against transmission times for ...


5

I'll try to stay tight to your "science" and "evidence" clauses, because there's a whole lot of non-science reasons to use free weights. (Just off the top of my head, there's cost, versatility, compactness, and portability.) This roundtable discussion (PDF), with copious references, is one of my favorite sources for the machines/free-weights science. Among ...


5

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 difference appears when peaking for a competition, where the powerlifters peak towards maximal strength rather than maximal leanness. The strength of a lifter depends ...


5

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 expect the same results.


5

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 intermediate/advanced lifter that the time you spend in the gym during these 3 session will increase to a significant amount. Whole-body programs are designed to ...


5

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. The author went through 200+ articles to try and determine the best mechanisms for muscular hypertrophy as noted by the abstract (Emphasis mine): Schoenfeld, ...


5

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 Lifts then everyone would adopt it. You're making the (probably incorrect) assumption that the program you've outlined above will get you more results in less ...


4

I run. Half marathons, 5ks 10k, and trail runs. building legs muscles are a lot like building other muscles. You can develop slow twitch and fast twitch muscle fibers. For running you are going to need both. The short answer is your legs muscles are going to take on your own unique genetic shape. Simple answer, keep up the endurance and run on flat surfaces ...


4

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 contribute, but not as much. The simple one is that while exercising, there is local hypoxia and hypertension. This causes the vascular resistance to decrease, ...


4

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 have a couple of functions. They can increase the number of nuclei, create new muscle fiber or spawn off daughter cells. The increase in muscle fiber content is ...


4

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 few compound lifts Sets of 5 There are other contributing elements, but I'd argue those are the core of the program. The key is that each element depends on the ...


4

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 follow it. But your central nervous system (CNS) is going to be taking a hit 6 days in a row if you follow the second routine. While your muscles may be ...


4

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 lifting, but you can certainly build a sizable lean physique. Your example of Brad Pitt from Fight Club is actually a pretty good example of what can be ...


4

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) muscle fibres initiate force production, with progressively larger and more powerful motor units consisting of Type IIa and IIb (fast oxidative and fast glycolytic, ...


3

I wrote a full blown blog post on this exact issue. You can check it out here: http://www.primalbulletproof.blogspot.co.nz/2015/01/my-favourite-sleeping-well-techniques.html To summarize, sleep is critical for immunity repair and to be at your cognitive peak. I can especially feel the lack of sleep the morning after when I do my gym training session. ...


3

YES, both muscle size and strength need to be maintained. However, you need to provide much less stimulus to maintain said size/strength gains than you needed to grow them initially. E.g. going from a 5x5 protocol to a 3x10 or vice-versa shouldn't see any kind of strength or size loss, so long as you're keeping the same intensity and eating properly. That ...


3

Not gaining muscle size/definition can be a result of a great many factors, including: Bad routine / form. If you are doing bad exercises, or doing exercises badly, then your progress will suffer as a result. Most popular recommendation for this is a beginner barbell routine with progressive overloading, such as Starting Strength or Stronglifts. Not lifting ...


3

Being deprived of sleep can significantly affect your testosterone levels. "I can drop your testosterone level to zero by depriving you of sleep for one night." - Dr. Kirk Parsley I would recommend against your approach. For more information about the importance of sleep, listen to this episode of Barbell Shrugged.


3

They are both correct, however, the way they are stated is the source of confusion. 1) There is no correlation between the number of fibers and the energy system used. There is actually an exogenous explanation. The increased recruitment of muscle fibers occurs due to an increase in tension of the muscle. I.e. the force production is increased. When you are ...


3

HIIT has a positive impact on cholesterol, the full text is at NIH.gov study. The abstract, with some sections highlighted is below: This study examined the impact of an 8-week program of high-intensity interval training on high-density lipoprotein cholesterol (HDL-C), total cholesterol (TC), and the atherogenic index (TC/HDL-C) in 36 untrained men ages ...


3

In general, runners tend to have more slender, leaner looking legs than other athletes. This is because low weight, high repetition exercising such as distance running (pretty much anything other than sprints, so anything above 400 meters, really) does not really lend itself to building bulky muscle, and is in fact counterproductive because of the extra ...


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