26 votes
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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 ...
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12 votes
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How long does it take for muscles to recover?

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 ...
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  • 14.9k
11 votes

Is it okay to take a one week break from the gym after the first one and a half months of training?

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 ...
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  • 834
11 votes
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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 ...
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7 votes

Does stretching muscles help build / tone them?

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 ...
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7 votes
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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 ...
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6 votes

Getting in shape after age 30+

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 ...
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  • 14.9k
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. ...
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  • 22.6k
6 votes

Losing muscle despite doing exercise

If you're losing weight too fast, more than a couple lb's (1 KG) a week, you'll definitely burn more muscle. Having macros cutting out a lot of carbs will also reduce muscle, because low carb is ok ...
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  • 3,057
5 votes
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How well do chest and back go together in the same workout?

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 ...
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  • 6,641
5 votes
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Will a full-body routine like this be effective for muscle mass gain?

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....
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5 votes
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Good clean bulking meals

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 ...
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5 votes

All things being equal, does muscle build faster than fat burns?

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 ...
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  • 114
5 votes

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

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. ...
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  • 231
5 votes
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Is it okay to take a one week break from the gym after the first one and a half months of training?

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 ...
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  • 14.9k
5 votes

Are protein powders unhealthy for a teen athlete?

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 ...
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  • 17.3k
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 ...
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  • 22.6k
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 ...
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  • 6,954
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 ...
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  • 17.3k
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 ...
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4 votes

When does maximum muscle repair and growth take place after a strength workout?

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 "...
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  • 17.3k
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 ...
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  • 17.3k
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. ...
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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 ...
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  • 6,954
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, ...
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  • 1,169
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 ...
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  • 6,954
4 votes
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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 ...
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  • 17.3k
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 ...
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  • 5,666

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