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26 votes
Accepted

Losing muscle despite doing exercise

Resistance training is the primary preserver of muscle mass while in a caloric deficit. Eating protein alone isn't enough, you need resistance training plus protein. The pushups will be effective at ...
David Scarlett's user avatar
15 votes
Accepted

How do I know if I’m losing fat or muscle mass?

You're losing both, the only question is in what proportion. You could measure this using DEXA, but it really isn't practical to do so. If you're already moderately lean then you may also be able to ...
David Scarlett's user avatar
11 votes
Accepted

List of muscles by volume in average man

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 ...
Whosyourjay's user avatar
7 votes
Accepted

Can I gain muscle mass doing push ups?

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 ...
Angel Politis's user avatar
7 votes
Accepted

Can Kre-Alkalyn be used to preload for standard Creatine-monohydrate?

Kre-Alkalyn can be used to predrain your wallet. Greg Nuckols has a great article on creatine over at StrongerByScience called "Not Another Boring Creatine Guide: Answers To FAQs And Lesser-Known ...
Thomas Markov's user avatar
  • 4,230
6 votes

Rationale behind Rep Range recommendations - Strength vs Hypertrophy

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. ...
JohnP's user avatar
  • 23k
5 votes

Best swim crawl to enlarge the shoulders

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 ...
JohnP's user avatar
  • 23k
5 votes
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Are there advantages to breaking up a workout?

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 ...
John's user avatar
  • 6,982
5 votes

Is it better to eat protein-rich food the day you work out or the day you rest?

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 ...
Alec's user avatar
  • 17.9k
5 votes

Losing muscle despite doing exercise

Your scales cannot accurately measure muscles mass. It might be getting an estimate of lean mass, but you can expect lean mass to decrease on a diet. Its not a loss of muscles fibres but rather a loss ...
Cathal Mc Loughlin's user avatar
5 votes

How long does muscle growth from a workout actually take?

There's no simple concrete answer since each of us react to training stimulus differently. Additionally, genetics, proper nutrition, and recovery will play a part in how long it takes to build ...
rrirower's user avatar
  • 6,690
4 votes

Are there advantages to breaking up a workout?

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 ...
Alec's user avatar
  • 17.9k
4 votes
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Training your forearms with weights?

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 ...
John's user avatar
  • 6,982
4 votes
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is the squat a complete exercise for the legs?

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. ...
Milo Martinovich's user avatar
4 votes

How to lose muscle weight to improve endurance?

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, ...
heropup's user avatar
  • 1,159
4 votes
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Training program to get muscles mass

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 ...
John's user avatar
  • 6,982
4 votes

Got in shape, lost fat & gained muscle, but I'm weaker now. Why?

When you were fatter your own weight forced your muscles to build strength more than muscle. Since you mentioned barely doing any exercise, and then sparingly deadlifting and/or rope climbing, you ...
Sey Charl's user avatar
4 votes
Accepted

Full body 6 times a week

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 ...
Alec's user avatar
  • 17.9k
4 votes

Validity of the Casey Butt Calculator

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 ...
POD's user avatar
  • 6,181
3 votes

How Much Protein Do I Need To Build Mass?

1. How much protein do I need overall in order to gain mass/muscle in my butt? A pretty good rule of thumb that's used in fitness circles is 1g of protein per lb of bodyweight each day, though ...
jserv's user avatar
  • 124
3 votes

Why do sprinters have muscular arms?

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 ...
toxrowlang's user avatar
3 votes
Accepted

Best swim crawl to enlarge the shoulders

I have broken down the main strokes into their activated muscle groups. Note, you will have to do a lot (and I mean a lot) of swimming to see a big increase in your shoulders. It would be more ...
John's user avatar
  • 6,982
3 votes

What is the meaning of: 5 sets of 3, 2, 1 reps?

For anyone actually wanting to do that workout None of these answers are correct when applied to the workout linked above. The bodybuilding.com email response is also wrong when applied to this ...
hamza_tm's user avatar
  • 715
3 votes

Creatine, surplus, and weightlifting, but not gaining significant muscle

There are a few reasons you might not be seeing muscle gains and only fat gains. I'll start out with the first one that comes to mind, and the most probable from my perspective. You are. Take ...
Mat's user avatar
  • 436
3 votes

Where does my weight come from?

Your 'natural' body-mass percentages are hugely affected by genetics. Your hormone levels control how much muscle-mass you will have with any given level of activity. It's entirely possible you're ...
john3103's user avatar
  • 817
3 votes

How to increase muscle mass while conserving toned body shape?

Is there a way to effectively increase muscle size while conserving my toned body shape [or, in other words my defined muscle structure]? You seem to be asking whether there is a way to build ...
Christian Conti-Vock's user avatar
3 votes
Accepted

Cellular muscle size

Everything else being equal, sure, a myocyte (muscle cell) with more myofibrils (fibers) will be stronger than one that has less. But that's a really narrow statement that dodges the other elements of ...
Eric's user avatar
  • 14.8k
3 votes

Walking in order to burn fat

Unfortunately the answer to your question seems to be: NO. Layne Norton knows more about this topic than most and here is an article he wrote about it: BEST FORM OF CARDIO FOR BODYBUILDING? As you can ...
Andy's user avatar
  • 3,717

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