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 ...


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 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. ...


4

The studies linked in this article found that getting approximately 20g of protein every 3 hours stimulates muscle protein synthesis (MPS) better than getting bigger portions less often and smaller portions more often. On a practical level, while keeping that in mind, just do what works best with your schedule. If eating every 3 hours is disruptive to your ...


4

Everyone is different. There is no recipe only guidelines and common sense. Then it's up to you to adapt to your feelings and evolution. Or at least it should be like that. Variety is good because most of the time a variation will work primary movers and stabilizers differently. You will make yourself more balance and less injury prone. Consistency is ...


4

As long as you have your staples in place, you'll see progress. But a proper meal plan is a lot more than the checklist you mentioned. Time and time again we see people intending to consume far more protein than what is actually good for them, because they have this notion that "the more, the better", and some buy in to the rumor that you should eat this ...


4

Loose skin and stretch marks are not so much a product of the rate of weight loss, but rather the elasticity or plasticity of the skin when loss or gain occurs. When we gain considerable size, whether through increased muscle or fat bulk, our skin is required to stretch or grow to accommodate the change. If the gain is made slowly, new skin cells will be ...


4

Most sports require lean performance as fat adds nothing but sport baggage. Good 40 yard times and slam dunks require it. IF you push your fat percentage below 5% other organs including the immune system will be compromised. Many Olympic performances have not gone as expected for this reason. Sumo wrestlers, cannon ball targets and cold water swimmers are ...


3

We are commonly advised to turn the toes in (medially rotate) in order to emphasise the lateral head, and to turn the toes out (laterally rotate) in order to emphasise the medial head. And this notion is mostly (1, 2) but not entirely (3) supported by a limited body of research. That is, medial and lateral rotation of the ankle does appear to alter the ...


3

The answer is yes. Interrupted sleep can have negative consequences on your overall health. Health consequences of sleep disruption Therefore, a negative effect on muscle growth. During the night, your body progresses through different stages of sleep. If one stage is interrupted, your body has to reset and start going through the stages again, meaning ...


3

If you are heavier you will be stronger wether this is by fat or by muscle I think we can all agree on that. (I'm not talking about overly fat because at that point it would probably not hold true due to health reasons) There is no science which supports this claim. So if you have excessive fat, will you gain more muscle because you can lift heavier then ...


3

A high is followed by a low You have the right idea. Increasing your energy levels before a workout can benefit you. But refined sugar, as found in chocolate and biscuits, has a very short lasting positive effect, after which you "crash". It's quite like an opiate in the sense that it gives you a dopamine high, followed by a period of feeling taxed, tired, ...


3

First of all, quit the low carb diet and switch to a balanced one (also here). You don't really need to eat anything special before workout, just eat anything that you can easily digest. For muscle growth you could add some protein (albumin and whey protein for example). For weight loss you should avoid fat and sugar. Skipping breakfast is fine too, but it ...


2

A singular ideal for physical fitness simply doesn’t exist. There are various viable strategies for the structure of a training program. Among the more popular are the Bro Split, Push/Pull/Legs, and Full Body routines. Exercise selection and timing within the week can vary drastically (even within the same split) as different goals will inevitably require ...


2

There are a few considerations and are based on what you just described (and assuming you have no other medical conditions or anything affecting recovery be it hindrance etc.). These are just some comments based on your question and in no way constitute a consultation. The fatigue (from the to failure) could be from a multiple of reasons: e.g. ...


2

Avoiding using your back is a bad idea for managing low back pain and/or sciatica. You should continue to exercise. https://link.springer.com/article/10.1007/s00586-018-5673-2 Clinical practice guidelines are in near complete agreement that remaining active is one of the most important means of treating lower back pain with or without sciatica, and bed ...


2

If your goal is mass building then I would suggest you work your whole body. Compound movements tend to increase your testosterone. I think this is because with a larger amount of muscle damaged the body gets to work more intensely. Muscle/strength imbalances. These seem to be largely ignored by beginners (including myself) but as time moves on we see some ...


2

Yes and no, there are some misconceptions, and there is no clear undisputable answer to any such question (as there are three dozen factors playing in, and diagonally opposing goals). No single thing is always good (or always bad) and no single thing works well for everybody and in every situation. Or, for every goal, for that matter. First, while people ...


2

First of all, it is always best to first have a healthy diet before taking any supplements. There is no scientific evidence for fat burning supplements, so I should not use those anyway. The best fat burner is creating muscle mass, which will help you increase your metabolism. Increasing your muscle mass will help with a high protein intake, but also here ...


2

Actually there are natural mechanisms for this. In cases of extreme weight loss, fasting can help reduce the amount of loose skin accumulated. The basic principals of this phenomenon are: Autophagy - Body's ability to repair damaged cells by neutralizing and replacing those cells Ketosis - Fat cells are roughly 30% water. While fasting and doing keto (low ...


1

This is too vague to give a specific answer to your needs but the easiest way for an underweight person is this: Eat every 2 hours. You need to jam a lot of calories into your diet and eat often since your metabolism is so quick. Eat an additional 500 calories a day Eat 150 grams of protein, and 200 carbs a day(for your current bodyweight) Workout 3 days ...


1

Not sure where you got the idea that a keto diet "produces energy more efficiently" but thats not really true. in fact, I would argue that doing a keto diet would negatively impact your energy because the primary fuel source for muscle is glycogen. glycogen is stored within the muscle and its mobilised for ATP production during periods of energy demand. In ...


1

You basically summed it up in your question. Like most things in fitness it's a cost/benefit or risk/reward balance. Yes, you'll almost certainly get better results if you hire a nutritionist to design a customized meal plan, and a personal trainer to design your workouts and physical therapist to aid your recovery. But are you an elite athlete or a regular ...


1

Sprinting contributes to hypertrophy and can be done as a complement, supplement, or alternative to training in a gym or with the equipment needed to do weight training. (Added on 22 January 2020): Sprint training will add muscle mass in two key ways: First, sprinting targets Type II or ‘fast twitch’ muscle fibers in the legs. These fibers are associated ...


1

I would strongly advice against. Consulting Practical Programming for Strength Training, one learns that the optimal recovery time for a single muscle group is somewhere between 24 and 72 hours. Go below that and you can't fully utilize your full potential plus you risk overtraining and injury. Go longer and the training effect starts vanishing. Doing every ...


1

Can Push-Pull-Legs be done as a 3 day/week routine? Of course it can -- any program can be customized to be however you want. What you need to figure out is once you've implemented the program, is it still working for you and your goals. Summary of the linked article: there are multiple ways you can skin a push-pull-legs routine. You can run it as a 3 day, ...


1

If you are not concerned with fat, and are just trying to gain muscle mass alone.. typically 2 pounds or more is achievable a week with a hard diet and exercise. This is usually how celebrities such as Mark Wahlberg can gain 40 pounds in 7 weeks. He also put on a lot of fat along with this. Or how Henry Cavil can look like Superman starting from a skinny ...


1

Generally speaking the rule of thumb is just to avoid exercises that cause you pain and avoid the obvious ones like deadlift, rowing, and squatting . Otherwise what works for me.. Rest and recover. use a few weeks as back pain and sciatica in many cases in as little as 6 weeks can heal with conservative treatment. If you have chronic pain despite this, ...


1

Some common muscle pairings: Chest and triceps - Triceps are often paired with chest day. Do chest first with compound movements like presses. Then finishing with some isolation tricep work. Since the triceps get worked during most chest exercises, it just goes naturally to finish them off on the same day. Back and biceps - Same idea as chest/triceps, ...


1

I took a look at the diet and it is good. Don't stop it. 144 g of protein with a ~500 calorie surplus. Keep this up for the muscle gain. Each day, every day. Consistency is key. Muscles need calories to build. If you're challenging them, it won't be fat gain. I think your workout numbers are lacking in volume. negative chin ups, 1 full, 10sec 5x4x3 ...


Only top voted, non community-wiki answers of a minimum length are eligible