12

There's no easy answer. It depends on a few variables: The stress you've exposed your muscles to. How close you are to your genetic potential. How good your recovery is. You (probably, based on your fitness as explained) could do 20 pushups a day, every day, and have no problems. However if you tried to push your 1RM (single maximum effort) bench press, ...


11

Physically, and as long as you don't starve during your break, the negative effects will be negligible. Mentally, I can't tell you the amount of people I know who took a short break after just a little while going to the gym and never came back.


11

Here, I made a list :) # cm^3 muscle 1 879.65 Gluteus maximus 674.00 Vastus lateralis 599.20 Adductor magnus 580.00 Vastus intermedius 5 531.90 Soleus 461.00 Vastus medialis 458.29 Gluteus medius 323.45 Rectus femoris 306.73 Psoas major 10 262.30 Latissimus dorsi 256.80 Medial gastrocnemius ...


7

Strength training builds muscle. In other words, the forcible contraction of your muscles against resistance is what stimulates them to get stronger or more firm. While stretching has a role, it's not to build or tone muscle. NOTE: the amount of body fat you have can accentuate or hide muscularity, so a certain amount of "toning" is done in the kitchen. ...


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 ...


6

I really didn't get serious about strength training until thirty, and if you look around you'll see people setting records and being incredibly fit in their 40's (and beyond). A good friend of mine is a spokes-model for a supplement company, and his <5% bodyfat shirtless image is on posters in a lot of supplement chain stores. He's 46 this year. In short,...


6

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

Your training really depends on your goals. There are several factors that program writers have to consider: Training effect: will this help you achieve goal X? In this case increase in muscle mass. Recovery: how quickly can someone train again if they do this routine once. Or what can they do while the body is recovering from some earlier work. As the ...


5

Gaining healthy weight is the same for vegetarians as it is for omnivores: lift heavy, eat big, prioritize getting bigger. The only difference is that vegetarians and vegans make it harder for themselves by not eating (or eating less of) some of the most useful foods: meat, dairy, eggs. These foods are great because high-quality versions of them contain good ...


5

As a former competitive bodybuilder, I can tell you that there is no one recipe for gaining mass. My "pros" and "cons" for a routine would not be the same for you. That's because everyone is an individual. It's all about forcing your muscles to overcome their desire to adapt to workload. One sure way to help that is to change up your training routine as ...


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

Muscle does not build faster than fat burns. It sounds like your main issue is not that you are not burning fat or gaining muscle, but instead you're not actually measuring those things. Your body is not entirely muscle OR fat. In turn, when you weigh yourself you are not only measuring those two factors. You're measuring fat mass and lean body mass (muscle,...


5

It's an inverse pyramid strength-training workout. Although this seems to be fairly low reps, it's used to encourage muscles to build volume. I wouldn't suggest hitting these kinds of reps though. Injuries are rampant when you load up on these weights. A more appropriate strength and volume building routine would be 10-8-6 or even 8-6-4 reps, each with ...


5

High level Olympic weight lifters suffer a ~10% loss in strength after a month of not training. Anecdotally, I'll take a week off every couple of months (by choice or chance), and if anything I get a bit more flexible and can get back into the weight room with less nagging inflammation. On the one week side, and definitely if you're out near two weeks or ...


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

The shoulder muscles that contribue to the broad shape are primarily the deltoid muscles. This is the muscle that forms the bulk of the shoulder muscle mass, with three heads (Anterior, medial and posterior) that inserts on the humerus. This muscle is primarily involved with shoulder abduction, or moving the upper arm out away from the body. So for swimming,...


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

Just to summarize what we went over in the comments, we recommend that you don't worry about the details of WHEN you consume the protein, but rather make sure that you DO consume the protein. The idea that you must consume the protein as close to the workout as possible is largely a myth propagated by those who try to sell protein shakes and bars. ...


4

Coming up with a single function for muscle tissue repair with respect to time is literally impossible. Each individual is far too different for any one function to represent us all. It's the whole "one size does NOT fit all" problem that holds for pretty much any physiological issue. That said, there is a study that suggests that ingesting protein just ...


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

Squats do activate all muscle groups in the legs to some degree. With that said, I do not think it is the only exercise that should be done for your legs. I noticed that you mentioned powerlifting. Even powerlifters aren't specializing in just the Squat. They also train their lower body/back with deadlifts. Most powerlifters also include variations of ...


4

Forearms are grown the most through training grip. Heavy deadlifts are a great way to train forearms, Farmer carries train forearms hard as well. Functional strength for forearms can come from exercises like sledgehammer swings or squeezing sand in a bucket. For a general list of catch-all exercises for forearms look to ExRx: http://www.exrx.net/Lists/ExList/...


4

Just goes to show that there are very different notions of the ideal body...I'd love to have "chunky" calf muscles! That said, I'm a believer in the adage, "form follows function." In other words, what matters here is how your body performs at the activity of interest, rather than how it looks. Your question is based on a presumption of a cause-and-effect ...


4

Are those tips in the picture correct (scientifically ) ? Yes, they still hold true. What about the rest days that plays an important role in building muscles ? Rest days are when your muscle mostly does its growing(/repairing) On the other hand, if this is not the convenient training way, what is the optimal sets-reps programs in order to get muscles mass , ...


4

The Norwegian frequency project shows that training the same muscles 6 times a week granted almost double to strength gains than training 3 times a week Well, yes and no. It doesn't seem like they're training more. They're really training less, but more often, so it evens out. As stated in the article; Both groups did the exact same program. The only ...


4

Casey Butt's research has not specifically been replicated, but there have been numerous studies investigating the Fat-Free Mass Index of athletes from different sports—and they would appear to validate his findings. For example, a study of collegiate athletes found that they had an average height-adjusted Fat-Free Mass Index of 22.8 kilogram metres (kg.m), ...


3

How most anaerobic work outs work, as I understand them, is that they cause minor tears to the muscle this causes the process of healing to occur and strengthens the muscle adding mass to and strength to it in the process. The soreness comes from that, your body healing the small tears, so if you are getting sore less often when you are working out more ...


3

Despite the technical verbiage above, OP is correct to be questioning why a sprinter should have such pronounced upper body musculature. Not only would you naturally have to perform regular and intense hypertrophic exercise to develop such muscles, not the best use of energy for a sprinter, but the intense regime and diet of an Olympic athlete should really ...


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