Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.The soreness is felt most strongly 24 to 72 hours after the exercise.:63
I liked that you asked about gaining muscle on the lower [abdomen] stomach instead of asking about how to get ripped abs. As someone who has dealt with weak and compromised pelvic floor muscles and hip flexors in the past, I believe
No, you need to exercise as well that too like hell !!!Just Kidding.Now with proper diet apart from eggs, such as sprouts from moong dal, gram, soya, you can add the natural protein intakes. If you eat non veg, do take 30-50 gms of boiled chicken
Are great trap muscles built by doing heavy compound movements (like deadlifts) or should they have exercises dedicated to them (like shrugs)?
While you are most likely referring to the superior or upper trapezius muscles, there are actually three different sections of the trap muscles and it is important not to neglect any particular group. With that being said, however, if you
It really depends on the exercises. I don't think there is any "best" anything. Some equipment is better for a particular thing than another piece of equipment.A word of warning however. Kettle bells were used back in the day like the turn of the century for exercises the dumb bells are used for today. See below.Triceps extension...
No. It's just a show-off move....totally unnecessary and I personally think its an injury risk.Stick to the big compound moves like squat, bench, overhead press, pull-ups, dead-lifts. You will gain muscle.If you have no access to the gym or any equipment and you are looking to hit the chest, then stick
Push-ups is a great exercise to build strength into your upper body core i.e. it involves multiple muscles mainly Chest and Triceps. It helps to increase strength but here the strength is limited due to the only involvement of body-weight. You will gain the initial muscle mass to support your body-weight framework.
For a toned Upper body - Yes Pushups are great but you need to do different variations of it to target different parts of the upper body.Wide Grip Push UpTarget-ChestClose Grip Pushup/Diamond push UpsTarget-TricepsDivebomber/Hindu Push UpsTarget-Chest,Triceps,Lower back and
They are great for fat loss , and initial muscle gain. They help you do a certain workouts too like Assisted Pullups . But if you want to gain some serious muscle you have to lift weights !You can use resistance band to do a full body workout too !Squats , Overhead shoulder presses , Abs ,
They are great for building muscle. I wouldn't say they're a good alternative as they are even better when added to weights.Using resistance bands with weights is called
I'm no expert on body building, but the trainers I've read say,
Short answer no.For me, living in the UK it's always cold and miserable so I don't go to the beach often. The thing with 6 packs is they're (obviously )only visible with your shirt off. You gotta ask your self how many times your shirts gonna be
Try muscle-building exercises to build muscles and lose fat, Squats may be useful but they are not the only exercises for a sculpted body, Try other exercises too, All exercises are not treated equally. Some exercises are meant for building muscle and strength and most of us think that the only way we can do that
If your question intended to ask about building muscle strength without building muscle mass, the answer is yes.The difference is programs built for muscle hypertrophy (growth) versus strength and power. The latter programming focuses on central nervous system (CNS) training where
Yes! It happens and it will happen even if you leave say, aerobics or dance or jogging, in fact any physical activity done on regular basis.Your body didn't gain weight in a single day, it certainly won't lose it in a day. It takes months of following a workout and diet regimen.Now you're following
You do not need any supplements.Let me write that again. You do not need any supplements to build muscle.In fact, people who rely on protein powders and vitamin supplements are giving themselves a false sense of security. They think that since the
As a recreational bodybuilder, I noticed my calves were small. They look like softballs on a stick or what is referred to as high calves. Other guys had calves that disappeared into their shoes like they didn't have Achilles tendons. Training them 3x/week for 2 months got me from 16 to 17.5 inches. When I stopped
Nope.Sorry dude.Try googling progressive calisthenics.Google it together with the terms
Definitely. In fact a more flexible muscle have stronger strength potential. The muscle is attached to our bones via tendons which is muscle fibers. Muscle fibers can grow longer by stretching and in general longer muscle fibers can also grow bigger in size. A short muscle fiber has limited strength.
It is very unlikely but not for the reasons that have been put forth so far.Plenty of YouTube videos show that muscles can excerpt enough force to injure/tear but the force requirements for such are very high. Without some sort of external resistance
If you are amateur then you should start the exercise first for gaining strength in your arms. This is d most important step before you start your proper workout.As far as i have experienced body weight training exercises are more effective.. Body weight exercises are good for ripped body.following are some exercises....Surya Namaskar push-up/
It's really good if you know what you're doing and keep adding the challenge and weights for your workouts. Calisthenics is mostly (hope I said this right) about mastering difficult skills as Gymnast do, but at the same time you build your overall strength over time (lots and lots of compound workouts).Depending on
Indirectly yes, but only assuming that you also incorporate weight training in addition to your weight training.Let me explain how endurance training compliments weight training in your quest to build more muscle (vs people that skip endurance training altogether, in favour of only
Our bodies are the most efficient machines on the planet.With that, it would not be an efficient use of energy to have to fuel large masses of muscle to perform a task with endurance. So, on the surface I will tell you: No, building
Yes, when you say flexing I suppose you mean vacuum. its a great technique to have the ab muscles flexed and controlled which in turn help in better abs.Vacuum was practiced by many great bodybuilder of 70 and 80. even yoga practitioner do that exercises here are few Tips which can help. To
At the same time looking at the summer time Olympics the last few days you might be hard pressed not to realize the satisfactory physiques possessed via many of the athletes. However through far and away the most muscular our bodies perpetually belong to the gymnasts and the sprinters. These guys definitely know easy methods
Not directly but indirectly yes for the following reasons:If you have more body fat, your muscles leverages change, which can make exercises easier depending how you store fat.You have more cushionining around your joints, which can also help you lift more.If you have more body fat, your likely in a surplus of calories,
You're going to put on fat and that's a neccessary evil if you want to bulk up and get insane results. In saying that, you can still keep your six pack if you're lean enough.Think of it like having a haircut. If you get down to 10% and bulk up to 13–14% you'll still have your 6 pack,
It is the fastest racquet sport in the world-Why should you care?-It will make you sharper, your brain will interpret the surroundings faster, you will be alert and it improves your reflexes.The game is played in a relatively small court, but due to its pace, it will
Yes, you can build more muscle by doing push-ups.Any exercise is better than no exercise. Pick 3–4 variations of push-ups and set a goal of doing a certain number of each kind every other day. Once you get comfortable and can get the pre-determined number of each done, increase the number. A couple things
Can you Travis?There will be a few points to take under consideration.Past manual work experience.Past workout experience.Dedication.KnowledgeYou've probably heard the term old man strength. It means you've been busy in your life and have great muscle memory.If not, dedication can
Of course, you can! That's one way to progressively overload.I think most people would agree that progressive overload is the number one key for muscle growth over time. Period.And while the famous application of progressive overload is by adding weight over time, you can achieve that in other ways. For instance, you can add reps as you mentioned here.
My answer is No, but there is possiblites.Here is reason to Not Work the Same Muscles Every Day.If you're looking to get a toned body and improve your fitness fast, you could be forgiven for thinking the harder and more often
Of course. You can build muscle in a day (well actually 2–3 days). But don't be misled by all of the BS that you may read. Averaged out over the long-term, the amount of muscle that you can gain in an average month will vary from 0–3lbs. at best. It takes
Yes and no. Depending on what exercise you're doing, 20 lbs may be too much or too little. If you want to get really big and muscular, 20 lbs will be tough to do it with, because there limited progressive overload.Progressive overload is the increase in stress on the muscle during
Yes, there is no need to bulk to gain muscle. bulking is a advanced technique performed by bodybuilder to maximize their muscle gain. professional bodybuilders often have many years of training, well over 15 years. When you have trained for such a long time it is difficult to gain muscle due to the natural limits*. Lets
Working out actually builds muscles and has less to do with muscle memory.You are able to do more pushups because the repetition and strain signals to your your body to put resources into growing your actual muscle fibrils and cells,
Can I convert to a dumbells only weightlifting routine and still build and maintain optimal muscle mass?
Well I have 3 ways to answer this question!1-Hypothetically asking ?Than I would have to just say yes, you can !Have a nice life !2- A question just to take money from Quora ?No fucking answer for you.3-You have issues with machines and cables? You have issues
I think you can. I work out everyday and I mostly do push ups and pull ups.This is what I do actually.Morning:52 push ups after waking up.Why 52? I actually can't do more than that !!You probably know, the right way to
Can I exercise only 3 consecutive days at the gym and rest the following days, then repeat the same routine and see good results?
Hi, Samy. Thanks for the A2A!Sure you can do this! I constantly switch my workouts up based on my mood and goals for each month. Now there is a good way to do this and a bad way to do this.Let's focus on the good side of this routine.The setup would need to be similar to what I'm
Can I gain 10+ lbs of muscle after training for 4+ years? I haven't done well in the first place. The total muscle mass I gained is just roughly 20lbs.
Twenty pounds is not all bad. Despite the various bits of advice out there, basically people don't know what the ideal signal is for hypertrophy - lots of factors and lots of individual differences. You can add weight but there will be an individual biological ceiling where the
Absolutely. The trick is just to be consistent. The difference between body weight exercises and free weight exercises is your body weight. If you want to do 10 pullups but you weight 210 lbs, you're going to have a really hard time because you have so much extra weight. If you want to do 10 pullups and
Well....Bodyweight exercises are not even a particularly good way to gain muscular mass or
Use salads as a major part of your diet, stick with stems and leaves. Avoid all fried/junk foods. Incorporate climbing stairs, jogging in daily workout plan. Eat tofu/chickpeas for protein. Do not overeat, 6 small meals, lots of water, ample sleep should do well. After you are accustomed, start with mild weight training, consult a trainer for same.
In the beginning, sure, you could do this.I'm not sure why you would want to, but it's certainly possible.Once you get past your novice phase, or even into the middle of it though, you're going to notice that your energy level simply isn't up to the task. You'll want to eat something, preferably carbs,
Great question! This is a huge misconception when it comes to weightlifting, and I will try my best to clear it up!As I am sure you may be familiar with, there are many different types of exercise. For example (just
Can I make a good body working out at home instead of going to gym? Can I make a physique like below working out with dumbbells/barbells without the machines?
Actually this is how I started lifting - I bought myself a pair of 3kg dumbbells and started exercising at home. I was following a workout program called Yourself!Fitness. Basically a lady shows you the exercises and you just copy whatever she does (youtube hardly had any exercise programs in this
Well you can but the bigger question is which ones? All of'em?The First case: Hitting only selective muscles 2 times a week.I can share my old workout routine. May be that helps.Day Muscle # of ExercisesMonday Back 4Biceps 3Tuesday Chest 4Triceps 3Wednesday Legs 4-6Thursday Shoulder 5-6Friday Biceps 4Triceps 4Saturday AbsSunday RestI needed to train my arms more than other
Generally speaking - I wouldn't recommend it. The soreness in your muscle is typically a result of two things:Mechanical damage (micro-tears in actin-myosin pairs that make your muscles contract); orDamage from hydrogen ions and mounting acidity as a result of high-intensity exercise in largely anaerobic condition(many people mistakenly think of soreness as
No, you cannot transform fat into muscle, nor can you spot reduce. Having muscles will support your flab better and you will look less
The common theory is that different muscle groups can be trained with different frequencies, depending on their function.For example, calves and abs are muscle groups that are constantly engaged in everyday life and therefore can be trained with a higher frequency. You
Yes and no. Kickboxing and Muay Thai CAN build up muscle and size, as there is a muscle building component to it. When my old roommate first got started with Muay Thai, he ended up gaining, like, 10 pounds of muscle over the course of a
If you gain a lot of strength, there will always be some muscle gain, although you can formulate your training to focus on pure strength with minimal muscle growth.To focus on purely strength gain: use heavy weights (90%+ of 1 rep max) for low reps (1–3 reps) done for high sets (10 sets).Concentrate
They can but it is very hard. As we age the muscle protein synthesis response to resistance training and protein supplementation is blunted. In addition, it is easier to hurt yourself lifting heavier weights.A strategy that I recommend to many middle age and older men is the following:1, increase time under tension when performing
Let me go over this again.... Pushups are not a magical exercise, nor are they an exercise system. You're only using a few muscles, only those involved in making that
The most muscle gain I have ever noticed was while doing grease the groove with pull ups. My lats grew massively.I started by doing 3 pull ups ten times a day, five days a week. Sometimes on the 6th day I
Body weight exercises are a terrific foundation for building strength. Most body weight movements are compound, but you can break it into upper body, lower and core if you choose. As a beginner I would recommend doing three days of total body for better results. That will provide you with a day off in between workouts, which is
Well I haven't really vetted the methods used, but the study mentioned in this article suggests that increased testosterone isn't a contributor to building muscle after weight training. The after weight training is key in answering your question, however-your muscles
1. Yes swimming helps to reduce body fat : For some time, some people thought that because water is generally cooler than our body temperatures, it would be difficult to lose weight with a water workout. Like many old ideas about exercise, this has since been revised: Swimming is now recognized as one of the biggest calorie burners
Yes you can build muscle without consuming whey protein supplement.Building muscle results from a proper training program and good nutrition. Even the biggest of bodybuilders do not rely merely on protein shakes to achieve their muscle building and fat burning
yes, of course you can build your muscles without going to the gym, first you have to control your food habits likewise u can start your workout schedule by lower weight dumbbells, after one week u can increase the weights as u can.first clearly u should know one thing, if u wanna grow ur
when you do weight training your muscles break down takes place and if you provide enough protein and other macros then recovery of muscle starts which leads to muscle growth,so doing weight training alternate days will gain you muscle if and only if you provide your body with proper nutrition and rest.
Technically yes, but it would be very inificient. But this is really 2 questions, so let's break it up.Building muscle by flexing:There's a common (mis)conception that muscle is built by breaking down muscle fibers through exercise, which are then rebuilt by the body while you are resting, and are built bigger than
I have a stomach disease that is extremely rare and only allows me to eat one meal a day. I workout on a 5 split which is excellent for me, giving me Thursdays and Sundays off. My workout equipment is dumbbells, 10–20lbs and adjustable dumbbells 25–60lbs. People like to talk smack about my next
Yes, you can.Before I start in on my answer, I want to caution all readers: Fitness is not a single-best-solution game. There are dozens of ways to reach the same goals and they are not mutually exclusive. There are ideal exercises to perform for various aspects and usually
Workout with enough volume and intensity and build muscle working out 1 or 2 times a week. Not 4 times a week, because that can over tax the CNS ( Central Nervous System) and the recovery system in general.Volume = sets X reps X weightIntensity = challenging the muscle's strength and endurance abilities.This response is predicated on the workout
Not really.You'll eventually stop making any noticeable gains.The science behind hypertrophy is:increase strength = increase muscle size (generally)progressive loadingmechanical tensionfrequency and total volumerest and sleepcaloric surplusGenerally speaking, increase in strength equates to increase in muscle size. The stronger you are, generally
Of course. You don't need any equipment other than your own body in order to gain muscles.You may not have heard about it but there is a form of training known as calesthenics.You just need a pull up bar and floor.ProsYou can do it
Yes, it is very possible and not that hard.Looking at the Canadian food guide as an example, it says a teenage boy should be eating about 3 servings of meat and alternatives a day. This is without any changes for someone
Yes, you can totally build muscle without losing weight. Really it depends on two combined factors:1. Type of WorkoutOk, if you are looking to build muscle, you need to introduce weight-lifting 2-3 times per week in your workout regimen. Weight-lifting has
Yes you absolutely can!This has been proven scientifically.Testosterone by itself is capable of inducing MORE skeletal muscle hypertrophy than even exercise!There is a study that shows this, I will post a link here when I get some time.
Tl;dr: yes you can and everyone does this before actually getting body changes. You first learn how to use your body and that means you get stronger by learning to control your nerve system first.I didn't read all of the other answers, but I read some of them, and people seem to be
Educating To Gain MuscleIf you're training to lose fat, you're visiting should do even more cardio than an individual who is educating to gain muscle. A great beginning point is 3 times per week, 20 to 30 mins each session. Depending upon the other aspects we're visiting talk about, you may need essentially compared
Short Answer: Of course.The two are interdependent, not mutually exclusive.Meaning you will rely on developing a certain amount of strength over time to develop hypertrophy and you will need a certain amount of volume (weight x sets x reps - typically associated with hypertrophy)
I'd say the two go hand in hand. 'Developing Abs' is really the same thing as muscle building.Making them visible is the distinction.Gaining muscle increases energy requirements, and is actually a fantastic way to help people lose fat (which would make your abs more visible).
Can you gain muscle just by doing exercises like push-ups, squats and crunches without adding weights?
Short answer: It dependsLonger answer:For someone who has never done any form of strength training before (which also means they haven't been lifting heavy weights as part of their job), a proper diet combined with rest and some form of first time resistance training (including squats, pushups and pullups) will
Yes, you definitely can.From the perspective of medical practitioner's point of view, building muscles after the age of 25 is definitely much more difficult, especially so even when u reach the 40s or 50s. This is due to the fact that there is a significant reduction in hormonal levels (i.e. testosterone levels etc.). Moreover, muscles also take a
Short answer, yes.Longer answer, yes, if you're not already at your genetic limit for muscle growth after decades of training.It will take longer than if you were younger and you will have to be more careful about injury. Injuries take much longer to heal at our age.I started weight training at 41. I'm now 55 and still
Can you recommend a great pre-workout supplement that's healthy & gives you energy to fuel your workout?
I remember myself when I was desperate for a pre workout supplement but couldn't afford it.I could barely pay my gym membership so every kind of supplement was far away from my reach.One day I was talking with one of the bros in the gym I frequented and I presented
Let me set the record straight by giving you a definitive answer:[/begin humor] YES and NO [/end humor]Reasons for YES:Firstly, because compound exercises employ large groups of muscles, you're training the same muscles all the time throughout most of your workout routines. You do it without even realizing it.Many people choose to train, for
Flexing your muscles will not grow or condition them in any meaningful way.In order for a muscle to grow, it has to contract against resistance. Flexing does not accomplish this.Isometrics only focus on one fraction of the potential range of motion of a lift...This is why the benefits of isometrics are so minimal (coupled with the fact that they
Of course. Muscle strength is affected by many different factors. Metabolism Type (aka Muscle Type like Type II Fast Twitch), speed the Muscle can metabolise Energy (Depends across people, some have Oxidative aka Aerobic Respiration that is carried out so fast that it matches the speed of Type II
[I've lost about 105lbs since Jan. ‘16. For whatever reason, Quora won't let me use that as a credential.]Not really.Look, so far as is relevant - what you can change through your actions, how you eat and exercise -
The 100 push-ups apps are unrealistic in terms of progression. I tried following one of these programs for over 6months and the most I could do was around 70 good form push-ups in a row. It is not impossible and I think most people could achieve this goal eventually, but unless you are already in excellent shape it
You can build muscle using any rep range between 4–30 as long as effort and training volume are the same.Pick a rep range that feels good for you for a given exercise, then train hard.The squat itself is likely to build leg size. However, for some it will be more hip dominant.
Yes and no. They both do primarily work the chest and triceps as well as the anterior deltoids. However, they are fundamentally different in a number of ways. A push up utilizes more of your core to maintain proper form as well as different supporting muscles. Also, bench press
Oh be still my heart a question regarding the best setup for the gym!Yes. 100% yes. Five sets of five will build muscles. If you do it right.
No.The hex bar is a closer variation to a squat than the deadlift. People often mistake the hex bar as a close deadlift variation. It isn't. It has a far greater emphasis on the quads and a smaller range of motion.If you want some variations to improve your deadlift, try these
Do high reps increase muscle mass or decrease muscle mass? Shouldn't they decrease muscle mass since high reps activate the slow-twitch muscle fibers?
You're completely correct. Low reps (6-12 reps) with high weights force your body to use it's ATP stores for energy use, as well as type IIB muscle fibers (which are designed for short and powerful explosions of energy, which lead to a growth in power and size). If you perform any physically-exhausting movement that requires
Well... Let's see here. Taking your question literally, and considering that there are about 650 voluntary muscles in the human body, that would mean each individual muscle would get
Do I have a chance of gaining about 18 lbs of muscle (I understand it would most likely not be pure muscle) after a year of working out and eating right? I'm an ectomorph, currently around 130 lbs and 12% body fat, 5'7'.
If you are a novice to weight training and currently undereating, you might plausibly put on 18lbs without visibly looking fatter, if that's what you mean.Unless this is for some kind of bet, I would instead recommend you concentrate on improving on a continuous basis rather than chasing
Lifting heavy is of course going to be relative. Heavy for you may not be heavy to someone else and vise versa. In order to build mass and continue to build mass, you have to be lifting heavier than you were previously. This is a concept known as progressive overload.
No. In fact, as long as you are consistently progressing in the key lifts (deadlifts, squats, bench, etc.), your core strength will improve considerably.It is a good idea to have a
Hello there!This is quite common question rising in all of our minds as our regular work life balance rarely supports to pick the extra time to go to gym and then do the exercises. And when it is the issue of getting six-pack, trust me, it is not
Hello and thanks for the A2A!Nothing can compare to squats when it comes to building mass on your legs! Squats are called:
Target-fat reduction is a myth and easily debunked. However if you want to lose body fat, it depends how long you exercise, when you have depleted most of your glycogen (stored glucose) then your body will begin burning body fat. It all depends on the activation of lipolysis pathway. Cardio on empty stomach is
Hello, Jason here from smartdietandfitness.com (under development)That is a very good question and not so easy to answer. There are actually two types of strength which are endurance and power. Muscles have two types of muscle fiber slow-twitch fibres (improves endurance) and fast-twitch
Do they utilize the same muscle group? About 90% or so, due to the fact that most exercises you have to engage almost all your muscle across your entire body to create stability and prevent energy leaks.Are they interchangeable? No, because pull ups as the name states is a pulling exercise that involves mainly the back muscles, and
Do pushups stop increasing your strength after a certain count? For example, do you have to be stronger to do 500 pushups than to do 300 pushups?
Thanks for the A2A Shaun.There comes a point with all bodyweight exercises where you see diminishing returns on your effort and you stop increasing your strength, then is the time to switch up the exercise with a newer and harder variation, or add weight to the exercise 20 Push-Up Variations for Advanced Training Goals.I do
Benefits of pull up assist bandsWell sometimes you've got to stretch yourself to reach new fitness goals and a stretchy strength band can do.Pull ups or dips up are something you've always want to do but never quite have the strength to
To some extent the neck and upper shoulders will be exercised. However, if you find that your neck and shoulders are sore after a situps workout, then you've done them wrong. The movement is supposed to stimulate the abdominals only and not the neck and head muscles.Situps