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26

EDIT: Since "fit" is a very arbitrary term, I should include my definition, since the asker did not. From the starting point of a 50kg man, I consider fit to include gaining quite a lot of weight, mostly muscle correcting most, if not all, posture imperfections and muscular imbalances learning proper form in all exercises, and learning how to utilize ...


23

Muscle growth physiology is not a pseudoscience as researchers are using scientific methods to collect and analyze data and make logical deductions. It is true that our knowledge of muscle growth is limited and the statistical studies do not explain and prove the results, but this does not make the field non-scientific. It would be called pseudoscience, if ...


20

It's called Delayed Onset Muscle Soreness (DOMS), but you'll note the Delayed word there. The pain usually shows up 24 hours later and is gone around 72 hours. It's actually not fully understood (2003 analysis in Sports Medicine): Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective ...


18

There was a 2010 study that touched on this a bit, and suggests there's more going on than muscle memory. Effects of previous strength training can be long-lived, even after prolonged subsequent inactivity, and retraining is facilitated by a previous training episode. Traditionally, such "muscle memory" has been attributed to neural factors in the ...


18

I do not agree with your insistence on a mechanism. In 1964 the U.S. Surgeon General published a report where he concluded that smoking causes cancer. At that time the mechanisms behind this was not understood. However there was statistical evidence in the form of a study with over 1 million subjects that showed that smoking and cancer were highly correlated....


16

You can gain muscle while losing weight, but really only in specific circumstances, which you most likely don't fall into. You need to be fairly obese to start with, and eating the correct nutrients to support the lifting that you are doing. However, you are most likely not in that category, since you have been training regularly already. If you are in a ...


15

Yes, combining strength workouts with non-strength workouts will reduce the effectiveness of the strength workouts. Of course, that should be acceptable if your goal is broader than pure strength. Per Tom Kurz' Science of Sports Training, page 174: Combining strength exercises and endurance exercises in one workout reduces strength gain without ...


15

Congratulations on opting for a healthy lifestyle. It is way too easy to get into the trap of a sedentary lifestyle. The younger you start getting back in shape, the easier it is with more lifetime benefits. If you have any medical problems check with your doctor first. (Standard disclaimer, but worthwhile. Even at your age you may have signs of a ...


15

I think you've heard the right idea, but you're misinterpreting it. Of course high reps builds some strength, but certainly not a whole lot. It's going to take a lot more effort (in terms of joules spent) to increase your 5RM by doing 15-rep sets, than it would to increase it by actually doing 5-rep sets. Don't think of it as "it does, or it doesn't". Most ...


14

Yes, with practice, you could learn to control every toe individually. The reason it is difficult, is that the part of your brain which is responsible for voluntary movements, the motor cortex, has relatively little area devoted to your toes. Here is a representation of the relative area each body part has in the motor cortex: The more area devoted to the ...


13

While there are many different ways to approach this question, I think the best approach is from a very high-level as it gives you the proper foundation upon which you can build your exercise routine. An easy way you can understand how muscles are built is by applying Selye's Theory of the General Adaptive Syndrome. The process can be broken down into three ...


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, ...


12

First off, ask your trainer how many athletes he or she has trained that have won national, regional, or international titles. Personally, my belief is that unless you have trained someone that's made the Olympic team (or around there), you should probably put your ego in check and emulate what the Olympic trainers are doing. Training isn't an art project ...


11

The main issue with losing weight through exercise is that your body has mechanisms for counteracting calories burned through exercise. That means that those extra calories you burn from the increased metabolic activity of muscle are likely to be precisely compensated by increases in appetite and decreases in your metabolism. So unless you're rigorously ...


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 ...


10

Divide your dose. Have some before and some after your workout. Unlike fat and carbohydrates your body can't store protein. If it doesn't get absorbed it gets passed through your digestive tract, your liver, your kidneys, etc. This not only wastes protein/ supplements and money it also taxes your machine by forcing it to process something that it can't ...


10

Forward head posture (called gravity induced kyphosis) is pretty common nowadays. The first thing you should do is begin stretching your neck with an exercise called neck retraction: You'll be amazed at how great this exercise feels. If you've been stuck in forward head posture for a long time, you'll feel as though your entire upper spine is waking up. ...


10

Your question is very general, and will therefore only attract general answers, so this will be that. Fixing posture While you don't mention this yourself, C.Lange makes a good point about posture in the comments. To elaborate, it's clear from your second picture (shoulders from the side), that your shoulders are slumped forward and your neck has a sort of ...


9

Recomposition really is only possible or visible when your body is within certain phases of its life. The Beginner: The beginner is so far untrained, that any regular training will have a significant impact on their muscle mass even when you are eating for losing fat. The Obese: The obese person has so much fat, that any serious change in diet will cause ...


9

First there is nothing wrong with your muscles shaking. You are making them work and have good intensity. That is great. Some reasons for the muscle shakes: Balancing muscles (fixator) that are used to stabilize the lift cannot carry the load. Lifting weights is not overall natural. There are a lot of balancing muscles used that get little to no use ...


9

Having a protein before your workout will allow you to have more energy, resulting in your workouts feeling stronger, but you will not burn as much fat when you workout. After your workouts, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the ...


8

You are correct to be suspicious of the "one muscle a day" prescription. While that method works fine, it is perfectly possible and very productive to do whole-body exercises every time you work out. Many Olympic weightlifters do what's called Bulgarian training, which is training five or more days a week, sometimes several times a day. They use whole-body ...


8

I would consider your cycling and running to be completely inadequate as far as the amount of training, especially if you would like to be competitive in your age group. Your swimming is probably fine. My best recommendation would be to go to a site, such as trifuel or BeginnerTriathlete.com, and take a look at some of their free 16 or 20 week training ...


8

Good morning. I work as an athletic therapist for the US Army currently and was with the USMC for 4 years prior to that in the same capacity. Anterior tibialis pain/tightening is usually caused by tight calves. As your foot dorsiflexes the calf muscles have to allow that motion to occur. If your calf muscles are tight the anterior tibialis and other ...


8

Hi Zerotoinfinite, Look at this picture As you can see in the picture, the biggest contributor to gaining six pack is lower body fat percentages. As you can see, the six pack becomes more visible as the body fat percentage reduces. So, reduce your body fat percentage and your six pack will become visible. With regards to your specific question about ...


8

I'm a bodyweight training addict. In my point of view doing 1 x 50 is better than doing 10 x 5 because you have the same volume but in less time, you have more intensity. The first commandments in a post of Paul "Coach" Wade about calisthenics mass is "Embrace Reps" and the 4th is "Limit sets" source : http://pccblog.dragondoor.com/ten-commandments-...


8

You do not have "low testosterone" and even if you did, you would build muscle and overall fitness the same way that everyone else does - through training. 350 ng/dL is within a normal range for a 35 year old man, for reference 450 ng/dL is the 50th percentile (the exact middle, neither high nor low). Getting to a healthy bodyfat level will likely ...


7

Hardness can be a component of how much glycogen has been stored in the muscle (from your diet). Are you eating enough? A well fed gym goer has puffier muscles which are harder upon flexing. If you are cardioing your ass off in between sessions this will deplete the muscle's glycogen stores. That said, I assume that if your muscles are small (as you say), ...


7

This to me sounds like DOMS. Particulary if you haven't done this type of resistence training before and your form was good. Also the soreness caused by DOMS is a dull, aching pain in the affected muscle. As the article says: The pain is felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. I find that if I ...


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