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Please check if you are missing something from this answer on how to build muscle. The two most common things people mess up when trying to grow larger muscles are they don't eat enough, and they don't sleep enough. It sounds like you also aren't working hard enough or even the correct muscle groups for your goals. While 40 pushups is great progress from ...


9

It seems that if you insist on doing unweighted push-ups you have to build up to 100s of push-ups every day to see results (1). Personally I do push-ups with a weight plate on my back instead. That way I can progress with far fewer repetitions, and only doing push-ups 2 or 3 times a week. Another option is to switch to dips. They are a lot harder than push-...


7

Different weight goals Goal of a bodybuilder is to have as much muscle mass as possible while maintaining as little fat mass as possible. This involves getting slowly heavier over time. Being heavier in other sports may be detrimental. It makes calisthenics harder, so gymnasts and other calisthenic athletes typically want to keep their bodyweight lower so it'...


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

No you don't. It won't affect body composition in any serious fashion.


4

I'm definitely not going to speculate on whether Cordova or anyone else is genuinely natural, except to say that I don't take anyone at their word on that because (a) it's not really any of my business and (b) they have every reason to lie to me. But I will say that genetics plays a huge factor, as DeeV noted. More than most people realize, because we have a ...


4

Number of reps At 40 reps, you're training for endurance. That's great for toning - but not for putting on bulk. Some answers have suggested using a weight plate on your back. A simpler solution though is simply to support your feet on a chair. Position Look at how wide your hands are. With wide arms, you're mostly just working your pecs. Standard push-ups ...


4

None of this is necessary. Plenty of people just "eat food, a lot of it, mostly protein" (to repurpose Michael Pollan) and find that plenty to fuel a heavy lifting regimen or strength & conditioning program. As long as you're roughly cognizant enough of all three macros such that you don't become tremendously unbalanced, you don't have to track ...


3

One and a 1/4 squats are known for blowing up the VMO (knee muscle) because you spend more time in the bottom position, requiring knee stabilization. Now it is argued that you cannot isolate different quad muscles as they work as a team. You can push more of the work towards different quad muscles such as VMO, but doing leg extensions with different angles ...


3

If you aren't already, make sure you include full range of motion squat patterns in your programming. I used to do leg extension variations until I was blue in the face to grow my VMO (the medial tear drop muscle you're probably most after). They helped a little (more on that in a sec), but it wasn't until I started doing deep squats that I really saw ...


3

For reference I started seriously taking my fitness into account Mar 20 and went from this: to this: Some of my thoughts on my journey: To get to the same level of definition that you see on TV, social media, and Hollywood is just not possible for regular people, at least naturally. Those folks have $$$, 6+ hours a day, and a private chef and trainer. ...


3

Can you build muscle doing what you’ve outlined? Sure, but there are a few issues to keep in mind. To what degree? Is it possible to give an accurate percentage example? No. You might be able to find studies illustrating average outcomes of these different issues, but that won’t answer your individual response nor the combined effect. Issue 1 - Low Carb ...


3

Scoliosis can only be "fixed" with surgery, which involves spinal fusion and is a drastic intervention that permanently limits spine movement. However scoliosis tends not to cause any problems other than aesthetics and possible back pain1, and it's also fine, or even beneficial, to participate in physical activity with scoliosis2,3. So if you haven'...


2

Arnold Schwarzeneggar talked about this in his book "the encyclopedia of modern bodybuilding", even the updated version. He says a lot of bodybuilders say you cant expand your ribcage but he had luck doing pullovers to expand his ribcage. This all being said... If you search online you'll find that the ribcage doesnt expand because it is bone, and ...


2

I'm worried that I might be double dipping too much with these two exercises The nice thing about the wood choppers and the Pallof press is that they both work the rotational aspect of the abs, which tends to be overlooked, particularly by beginners. And doing both of them means that you're getting concentric and eccentric loads from the wood choppers, as ...


1

I gotta add some information for you: First of all, doing the same excercise will get your muscles "used" to it. At some point there is a plateau and it takes a lot more time to actually grow. So variation in your excercise is key, you should switch up ever 6 - 8 weeks. Also you honestly dont do enough for muscle grow. You really need to do more ...


1

Is there a way (or ways) to control the extend to which muscles in general and specifically the calf muscles grow from exercising them? Yes, but nothing I think you'd want to do. How you exercise a muscle affects how it grows (bodybuilders do higher reps & lower weights than power lifters), but not by that much. Power lifters still get pretty big, and ...


1

I think the question needs further refinement. Is sugar the enemy of what? Health? Gains? Weight-loss? Sugar alone won’t cause anyone to gain fat. A surplus of calories will cause people to gain fat. To that regard any macro including sugar would be detrimental to fat loss if it is consumed In a caloric load that is greater than your TDEE or maintenance ...


1

For this question to be properly answered more information is required. What has changed in your routine, have you: Increased your daily training volume Increased your weekly volume Changed the style of training, high reps, low reps Has your diet changed, more food or a change in your macro allotments? Have you introduced any supplementation? Have you ...


1

No, urea is not the cause of the yellow colour of urine. That's urobilin, which is an end product of the breakdown of red blood cells. Urea is the body's means of disposing of metabolised amino acids, and so urea production (and need for disposal) will increase if you have a high protein diet. You'll need to urinate more to dispose of that, and drink more ...


1

I think that you should look at the total volume done per week. You can structure it however you want based on your time available and training implements. The workout is just part of an equation for muscle growth. Nutrition and recovery both play a major role too. You can switch your routine to keep yourself excited and motivated. You can also play with the ...


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