A lack of delayed on-set muscle soreness (DOMS) does not equal a lack of effort, but if you do get DOMS, is the inverse always true: That you did do enough to get it?
You can get DOMS simply by changing the type of training (I. E. Changing the rep scheme to be higher) or performing a new exercises that you are not used to.But still the total training volume could be less than what is required
Okay so i am not a professional bodybuilder or a nutritionist or an expert in any field but i do have years of lifting as well as done several bulk and cut cycles. Also i've read and watched enough scientific studies on the body (i'm not talking about workout videos and bodybuilding
I was curious about this too a few months ago, so I looked it up.I couldn't find a right answer anywhere at all. One website said one week, others said a few days, it was all confusing. So I'm going
Muscle soreness that shows up a day or two after exercising can affect anyone, regardless of your fitness level. But don't be put off. This type of muscle stiffness or achiness is normal, doesn't last long, and is actually a sign of your improving fitness. Sore muscles after physical activity, known as delayed onset muscle soreness
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
BasicStretch after a workout. Reduces the muscle pain >50%.Drink lots of water. Stay well hydrated.Cool down after the workout.Take your vitamin supplements.Take a good night sleep. Sleep helps the body repair and recovery faster with wonderful gains.Try not going all Gung-ho on the weight. Take it slow, eg. If
There seems to be a misconception that by working out more or taking steroids, you can go from a 6 to a 10 pack. That isn't exactly true.By dieting, you can lose the belly fat and see your rectus abdominis muscle. This muscle has
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
Yes but they do not have as much testosterone in their body as men do so there is no danger of looking like the incredible hulk! But don't forget that diet plays a huge part in building muscle too.Weight training for women has more benefits than just adding muscle mass. It also increases bone
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
All strength training whether 1 rep or 30 reps will develop strength.Training to *failure* is an inefficient way of developing strength and a very efficient way of building muscle size.Training low reps with progressive overload is a very efficient way to develop strength and an inefficient way of developing size.Why? It stresses your central
Hindu pushups are an excellent exercise that improves both flexibility and strengthens the dorsal and ventral ‘chains'- the interconnected muscles, ligaments and joints that allow you to go about your daily business with some measure of grace and dignity. Provided
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...
Both the exercises are important in their own way. If I speak from experience, then lunges do a better job in tearing up your glutes than sqauts do.And quadriceps also have 3 different muscles groups.As you know one leg (forward) during lunges imitates a
Random and occasional muscle cramps are fine and completely benign if they pass after a few seconds or a couple of minutes. Its when you get routine cramps daily or more than daily that impede performance or daily living.Cramps have been found to be related to but not always caused in isolation to dehydration,
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
For the purpose of this answer, I will assume that 'working out' means some form of strength training, rather than things like jogging, swimming, biking.The short answer is: No.Speed is a function of high force production in short amounts of time. In human physiology, that would be
Protein bars have protein in them which is a macro nutrient that is used in the process of muscle building, but in order to build muscle you must also complete resistance/strength training.Protein bars that you buy off the market today
Like all things fitness-related, the answer to this question is: it depends.The pull-up (and all variations of grip, bar and width) is a fantastic upper body exercise, and when it comes to maximal muscle stimulation it's definitely up there. Not only are you activating the muscles of your upper, mid back and arms, when you do
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.
Almost.First ditch the sit-ups. They can do more harm than good. Replace them with Planks.Second add pull-ups. With push-ups and pull-ups you get the main push pull muscles activated. And you have many variations in hand positions, distance between hands and such to get every muscle working. Plus you can progress to raising your feet on the push-up to
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,
If you are talking about getting a six pack, then no ab exercises alone will not do it.I used to think just like you did at one point in my life, but as the years went on I began to realize that no matter how many
DOMS is caused by eccentric exercise, where the muscles resist lengthening, and a bout of DOMS gives some protection against future eccentric exercise. Therefore muscles that are typically exposed to eccentric stress have some background protection. This is why typically the upper body is more susceptible than
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
The ultimate muscle builder?I'm not sure if it's the best training protocol ever for gaining muscle mass/weight, but it is very effective and has long been accepted as a weight gaining program/exercise.In my opinion, you'll probably get the best overrall results by rotating different training protocols/exercises (periodization):3–4 months of heavy power training with back/front squats, low
if you are starting from nowhere and havent trained doing pushups regularly then i think doing it everyday is overtraining. depends on what kind of pushups you are doing, there are lots of pushup variations but I you are targeting your chest and triceps everytime then
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
Len Kravitz, Ph.D. of the University of New Mexico states that muscle growth occurs in your body when the breakdown of muscle protein is less than the rate of muscle protein synthesis. Every time you lift weights, you are breaking down
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
Yes, you can absolutely build muscle without supplements. Supplements are just options available to you if your diet of whole foods and regular meals is lacking the necessary vitamins, minerals, and macronutrients.However, building muscle is really based on a few factors including how much you're eating (must be
The short answer is yes, alcohol consumption can hinder muscle growth.Let's find out why and how.How Alcohol Affects The BodyA gram of alcohol contains ~7 calories with minimal useful nutrients. This may not seem like much, but it can quickly pile up
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,
In simple terms, yes.For a more complicated approach, moving through the motion of a push-up under slow, controlled tempo would arguably be the most efficient way of using the exercise to gain muscle. Introducing both the concentric and eccentric contractions at a measured pace increases the TUT (Time
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
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
No pain, no gain. There's no better use of this proverb than when it comes to building muscles and working out.The problem is that too many newbies want to pack on serious mass and do it fast, so they resort to anabolic
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,
Yes, but don't limit yourself to just two exercises. What you should be looking up is body-weight exercises, or calisthenics.You can absolutely build up a base of strength and supporting structure around your joints, especially your knees and shoulders, doing
I will repeat my mantra...
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
The human back has an extremely complicated structure...I can think of 7 different muscle groups without even trying. I do chins, 3 different types of rows, straight-armed pulldowns, shrugs, bent-over flyes, deadlifts and Romanian deadlifts...all in the same day. You have
It is difficult to answer without understanding the depth of your question. Having said that I am sure you some goal in mind. In general, stretches and warm ups are supplements to the actual
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 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
Can I gain a lot of muscle with only bodyweight workouts? I want to build as much muscle as possible, but I have heard that lifting heavy takes a toll on your body in the long run. Will sticking to bodyweight be an effective way to reach my goal?
This depends on your idea of
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
There's a lot to unpack here, but for the sake of brevity: Yes, you can experience some muscle hypertrophy (muscle gain) by doing 200 pushups a day. But when you use a bodyweight exercise in extremely high volumes, like this, you're probably going to see more toning take place than
Yes, you can. However, the type of muscle growth you will obtain from light weights and high volume, as opposed to heavy weights and low volume, is quite different. A light weight, high volume program will almost solely increase muscular endurance. Assuming
Yes and No.The Yes side: It's easier and can be achievable for gym beginners, the genetically favoured (very low chance), the young (18–29), those who have previously had muscle in that region before (muscle memory) - all of course combined with the proper nutrition and right weight training.The No side: All not in that previous group, so most people
Exercises is safe method to get six pack abs. For people who want to get six pack abs in short time, you can try Imodstyle 6 Pack Abs (please search on google) . I was pretty lean before, but after a 21 days of follow that guide I actually
What do you do you have to do?Have you ever heard the phrase you can't out work a bad diet?If you want to build muscle Diet by far will be the most important part.In a 2010 study, they compared people who just dieted alone vs. those who only exercised
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.
Can I increase my body size at the gym, or is gym only for building muscles? I am a thin guy and want to increase my body size and grow muscles.
Yes, you can definitely grow your size at the gym along with considerable amount of muscles. Size and muscles go hand in hand. I have answered a similar question on weight gai. I am quoting it down for you. Hope it helps.I have been
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,
I am happy to answer this question. I have built more muscles through cycling than by lifting weights, even though cycling is considered a cardio or aerobic exercise and weight lifting is considered a resistance. There was a period I also lost lot of
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
YES ! The holy grail for lazy people was FDA approved this week for increasing muscle in the abdomen and butt. In fact you can increase muscle in those areas by 16% without any exercise. The machine is a high frequency electromagnetic pulse that communicates directly with your
Yes.You can build muscle with any form of resistance, as long as it adheres to the following principles:Progressive Overload. That is, it progressively provides more resistance as you get stronger. You can't use the same weight year after year and expect to get bigger and stronger!You use the stimulus (in this case resistance bands) with enough
The answer is YES.You can do only one exercise and gain muscle.I do this once in a while.The only bad aspect of doing only one exercise is that you'll not hit new muscle fibers.For example if you only do flat bench press you will not develop your upper chest that much.Different
yes.. i know this from experience Persevere with your pull ups until you can do one more making 8 reps., then repeat for 6 reps , and a final set of 5 or 6 .On your next workout, add a 5 kilo weight and you should be able to do a set of 5 or 6
You can but that is going to be a very long time and very little result. Gum is too soft and your jaw will adjust to even the most hardcore one in a matter of days.I have tried it for the purpose of growing my masseter muscles to get a more square face. Started hating
Quail eggs make up an important part of several cuisines, and they're commonly consumed in Colombia. They're much smaller than chicken eggs, so making a meal of them requires eating several at a time; they still come loaded with nutrients that benefit
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
Yep......BUT: I HAVE A BETTER OPTION! (see below the one day option)You need to rotate which exercise you do first each week or you will find after a while you will come across huge imbalances, buy which exercises I mean the two giant ones squat and deadlift : if you dont do either or just one you cut
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
Hi,Your question seems very peculiar. There are two ways people lift weights. Heavy and light. Now people who lift heavy (Maintaining Form) do it so because they wanted bigger and faster gains. Then there are people who lift light weights, they focus purely on getting a toned
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
Yes, pushups does build muscle.Pushups not only builds up the chest, shoulders and triceps, but it is also a great stabilizer of the torso and lower back. Push-ups are a great exercise for beginners and they are much safer on the shoulders than the
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
Can someone help me create a diet and an exercise routine to build muscle and definition with minimal equipment?
It depends on how minimal you are feeling, but for the sake of making this short and sweet I'll focus on simple calisthenics.Bodyweight calisthenics require VERY minimal equipment, and will help you build your body Geek God/ess style.How your body grows will largely depend on your diet and rest, so consider building a plan
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