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 ...


23

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 limited and the statistical studies do not explain and prove the results, but this does not make the field non-scientific. It would be called pseudoscience, if ...


18

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 understood. However there was statistical evidence in the form of a study with over 1 million subjects that showed that smoking and cancer were highly correlated....


9

I had a very similar problem when I was getting ready for my first bodybuilding competition, I know exactly what you mean. So you're around 185lbs with 12-14% body fat (which is very good, nice job). To get to even lower body fat levels, it will be hard work, but it is definitely doable. The main factor when you get to this point is fine tuning your diet in ...


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

Yes you need lots of other things, minerals, vitamins, essential fats, carbohydrates. These are needed to build muscle and also to stay alive, while the muscle building happens. That's why should keep a proper healthy diet, and with healthy I mean what's very commonly healthy: veggies, fruits, whole grain, then you can add additional protein to your diet.


8

There is no single alternative to the deadlift, because the whole point of the deadlift is that it does so many things so dramatically. It can be loaded more than nearly any other exercise. If this is what you're after, then a heavy barbell squat is close. In a home gym, you might be out of luck. Maybe try building an isometric pulling platform. It works the ...


7

The difference between sleeping immediately after a workout and sleeping a half-workday later is negligible. The more significant difference, which is still pretty minor, is the increased energy many people feel earlier in the day. Generally speaking, most people are slightly stronger in early-day efforts than they are in late workouts. (Their mobility is ...


7

What you are describing is called Isometric training. It’s a little used, and much misunderstood, form of training in which the muscle tenses without changing its length. Each contraction is typically done for 6 to 10 seconds at a specific angle. For example, think of a bodybuilder holding a front double biceps pose. During a competition, poses are ...


7

"almost a month ago" - Almost? ALMOST A MONTH?! I'm going to be harshly honest here; come back in a year, and give me the new numbers. If you can't stick with the program for at least a year, this just isn't for you. In terms of health and fitness, nothing of value happens in a month. If it did, there'd be no fat people, and everyone would have rippling 6-...


7

What you've read is false. You may not end up with a bodybuilder's body, but push ups is a fundamental exercise everybody does, whether going to a gym or not. It definitely helps you gain muscle mass as long as you keep challenging yourself and altering your workout to target different areas of your chest as well as to prevent your body from adapting to the ...


7

You should definitely do the big compound movements. Deadlifts, Bench press, Shoulder press (standing). Doing shoulder press while standing will add that you'll be contracting your core to stabalize, making it an exercise that works your shoulders, arms and entire core. You can also do pull-ups and/or bend-over rows for your back. If you feel like your upper ...


7

I think your main problem is that you don't really focus on anything with your current program. You do many different things at once and as a beginner that is fine but if you want to take it more serious you'll need to start focussing on different body parts or exercises you want to master. The most important thing to know about calisthenics is that it ...


6

Gaining muscle as a natural (non-drug using) exerciser is difficult at best. Most of us neglect the role that genetics plays in the potential for growth. Too often, we look for quick gains, when in fact, the gains come over the years. Patience is not something a person who is busting their butt in the gym typically has. I, for one, have been training for ...


6

A 2005 study in the Journal of Applied Physiology found that for highly trained athletes, 2 weeks of detraining seems to be the amount of time that muscle atrophy tends to occur. This seems to be because of the differences in the initial muscle fiber size and the conditioning level of the athlete. “Highly trained athletes have shown preferential atrophy ...


6

The idea was to eat enough protein ( 1.5 x body weight in Kg), keep working out, and have calorie in < calorie out. With the above understanding, you're on the right track. Since you're allowed to eat and exercise during the night, it seems that you've basically inverted the day-night cycle as far as nutrition is concerned because quite a few people ...


6

No this is not healthy or sufficient. At 100kg/220lbs, 196cm/6ft5in, 26 y/o male, your caloric intake is pretty low. At those numbers, I would expect your maintenance level to be ~2600 calories (guestimate). If you're going to the gym, which I assume you are since you said 'Dinner (Post workout meal)', this will be even higher. Even estimating high, your ...


6

I believe the overall consensus is that building straight muscle mass without weights is less effective. Here's a nice comparison of weight training vs callisthenics. My summary of it is the following: Building muscle mass requires progressive overload and a proper diet. Progressive overload is achieved in weight training by adding more weights. ...


6

Contrary to the common myth, a regimen consisting of a mixture of strength and endurance training—as you are doing—will generally lead to a loss of fat mass, and a corresponding gain of fat-free (muscle) mass. Far from being an unattainable or theoretical ideal, it is the norm, provided that your diet is neither excessively restrictive nor overabundant, and ...


6

It's a somewhat complex question. Let's start with your first sentence: If you are heavier you will be stronger whether this is by fat or by muscle I think we can all agree on that. No, I don't agree. What is true is that in martial arts and boxing lighter fighters have a disadvantage, probably even against heavier fighters who have the same absolute ...


6

I believe you're describing a Sissy Squat *. This is a great body-weight exercise for developing your quadriceps. However, sissy squats don't work the glutes at all; instead recruiting the hip flexors. These would not be a replacement for traditional squats but they can be implemented alongside squats for a challenging leg day. * Not for sissies.


5

I would strongly consider dramatically increasing your intake of grass-fed meat. The fat can be good for you. A large grass-fed steak with a side of veggies drenched in butter from grass-fed cows is tremendously delicious, allows for great variety by changing up the choice of veggies, and is powerfully anabolic when eaten in sufficient quantities. Pastured ...


5

It's not really a case of dips hitting chest instead of triceps. Dips hits both. But depending on how you do it, it will be working one more than the other. If you want to engage triceps more, try not going down beyond a 90 degree elbow bend, and make sure you lock your arms out completely on every rep. It's the upper part of the lift that engages triceps ...


5

Beware of any blanket recommendations you read for anything fitness or nutrition related! The recommendation may be correct... for a certain population. It doesn't mean it's correct for you personally. Your best bet is to: Get and stay active Focus on slow and steady improvements Learn patience with the process Below are some very general nutritional ...


5

Research is pretty divided. On one end, there are claims that it reduces performance and muscle growth by slowing muscle reaction and displacing calcium: Regular intake of caffeine reduces your muscles strength and resistance training performance by slowing down the muscle contraction and relaxation cycle. High intake of caffeine also displaces calcium ...


5

No, protein supplements are made of whey protein, which is the liquid remaining after milk has been curdled and strained. It's not a synthetic product of any kind. I haven't tried the Gold brand in particular, but I can see that it's being sold by some of the most reputable sites (including here in Norway), so I see no reason doubt its quality. Your father ...


5

In short, Yes! There are two aspects to this: Bone Muscle Bone: Any exercise that places regular stress on a given bone will increase bone density overtime. For the wrist specifically, strengthening the forearm and hand muscles (in the forearm) will have the greatest effect. When you do these other exercises these muscles are still indirectly ...


5

Your friends are incorrect. Virginity makes no difference in the results of working out. In regards to building strength at that age, focus on building a solid foundation. A proper diet is the most important thing at your age for getting in shape. Sexual history/activity is irrelevant.


5

It's very normal that a girl of only 90lbs will have trouble picking up the bar since it's 45lbs, which is half your bodyweight. Anyone would have issues picking up half their bodyweight when they just start out lifting. You can absolutely become stronger and gain weight if this is your goal, you'll need a few things in order to get there: Consistency: ...


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