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How to Build Muscle

julian.com

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Re: How to Build Muscle

#161

Post by monort »

pmoriarty wrote: post #119
monort wrote: post #28

I don't like going to gym and the solution to this problem was bodyweight fitness. Growth is a little slower, than with lifting, but you are learning cool tricks like handstand. The program from reddit's /r/bodyweightfitness is a good start: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommend...

The program you link to advises stretching before exercise. As others have pointed out elsewhere in this thread, that is dangerous and can lead to injury.

You are probably thinking about static stretches. Can you link to evidence against dynamic stretches like in this program?

Re: How to Build Muscle

#162

Post by wruza »

ljk wrote: post #129
wruza wrote: post #61

Earlier quoted context omitted.

Can you please release "fat loss" program for free and inversely, charge for info on getting bigger? I mean, how would one notice an actual growth behind his varying fat levels?

isn't "fat loss" just: eat less, do more cardio?

Why is it worth ten bucks then?

Re: How to Build Muscle

#163

Post by woodandsteel »

jsonmez wrote: post #110
julianshapiro wrote: post #42

Earlier quoted context omitted.

Author here. Happy to provide some thoughts on whatever you find to be crap.

You want to get the benefits of hard work without the hard work or time. You can't lift for 3 months, read a bunch of shit and try and sell a fitness product. You need to look the part. That means you have to put in the work and the time. Great start, but you don't even look like you lift weights at all. In 5 years you could have something. Your guide isn't bad, but until you look the part and have actually seen what…

If you had bothered to actually read the guide, you would have learned that it was not written for the tiny fraction of the population that wants to get super-muscular, but the far larger number of people who would like to gain a moderate amount of muscle.

Re: How to Build Muscle

#164

Post by yakster »

usaphp wrote: post #54
yakster wrote: post #16

Earlier quoted context omitted.

Absolutely. To continue this line of thought I would even say that most "muscles" of the so-called body builders are to a large extent swellings of lymphatic system and interstitial space. When one eats so much protein, the body does not know what to do with it and simply stores it as junk everywhere it deems safe (least dangerous). Where is the least dangerous? Well, it is not the brain, not the heart, not the organ…

But if their body only stores protein as a junk and muscles don't have a real use in "so-called bodybuilders" as you say, why are bodybuilders able to lift insanely heavy weights and most of them successfully compete in powerlifting events setting records?

Have you ever heard of Golgi apparatus? Well, it is the thing in your cells that is responsible for estimating how much stress it can take (roughly speaking).

Human strength is limited not by the muscles but by the tendons and nerve signals. Here is an explanation.

When you try to lift something your body knows instantly whether it is able to do it or not. If you do not believe me, go try and deadlift an impossible weight. As soon as you start lifting it after setting up, your body will relax and will not let you. It is a protective mechanism. Now, it the weight is close to what you can handle it will let you fight the weight and attempt the lift.

Similarly, there are many occurrences where a mother will lift (with ease) concrete blocks of several hundred kilograms to save herself and her child. Perhaps the more famous one was of a man who was stuck under a huge boulder after an accident in the mountains. As far as I recall, the boulder was about 600kg. He threw it off with ease. You know what happened with him? He tore every single muscle off his bones while doing that. I am giving these examples to illustrate why such protective mechanisms exist. If they did not, we would be tearing muscles off bones daily.

Now, when it comes to powerlifters, they use low repetition and high weight precisely to increase the limits of their tendons and the power of their nerve pulses. In addition they are working the creatine-phosphate (ATF) energy capacity of their body that is responsible for very short-term work. This has nothing to do with protein. I assure you that any person is physically capable (speaking of muscles) to lift huge weights. It is just that your body will not let you.

When it comes to bodybuilders, they train their strength (tendons and bones) as well, but as a side-effect to trying to bloat their muscles.

Re: How to Build Muscle

#165

Post by bitL »

Make sure you don't destroy your immunity/adrenal glands by overtraining. Lifting is a major source of stress and can overload your stress-coping mechanism; if you go through a phase of increased stress from work/family, tone it down or do just maintenance cardio, or else you might break down and become seriously sick.

Re: How to Build Muscle

#166

Post by ssijak »

yoplait_ wrote: post #76
ssijak wrote: post #71

Earlier quoted context omitted.

I have much experience with keto. For loosing fat it can be a tool in the arsenal but it is not everytime goto tool that it better than anything in every situation that some people try to make it is. As for the mental clariness, my experience is that I constantly have some kind of mental fatigue on keto, sometimes so much (after training) that I am funny to speak with (bugging out to much). That persists even after 1…

yes I've heard about other people in your case. I probably shouldn't have overstated that point. Do you eat enough fat? It's easy not to eat enough I find.

On my first attempt of ketosis I underate fat. But that was many years ago. Now I eat about 1:1 ratio of protein and fats in grams. About 150gr each. And 10-20gr max carbs all from veggies.

Re: How to Build Muscle

#167

Post by toasterlovin »

vannevar wrote: post #89

The 2.5lb increments/week seems unrealistic. If you can increase weight by 2.5lb/week over any sustained period, it most likely means that you started with too low a weight. A 2-3 week increment cycle seems intuitively more likely to match actual strength gains. I'd be curious to hear others' experience, or any references on the subject.

I will grant that I was severely underweight when I started lifting at 6'6", 205lbs (well, underweight by the standards of strong people; most people would probably say I was a better weight when I started), but I have gained weight at around that rate for sustained periods multiple times in my lifting career.

10/10/13 - 12/11/13, 205lbs - 235lbs, 3.75lbs per week

4/24/14 - 9/12/14, 235lbs - 275lbs, 2.2lbs per week

4/29/16 - 8/22/16, 385lbs - 315lbs, 2lbs per week

I don't know exactly what my body fat % is, but I do have the healthy layer of fat that you would expect of somebody who is "bulking". My gut feeling is that my body fat % is similar now at 320 to what it was at 245.

I followed Starting Strength's gallon of milk per day recommendation and generally ate as much food as possible. Lots of carbs, didn't really pay much attention to my protein intake, though I eat a "normal" amount of meat.

I should say, though, that my gut feeling is that I could have grown faster in the last two spurts. Gaining has, so far, never felt difficult and, as a father of two small children , my lifestyle is not really compatible with optimizing recovery. I've been super stressed through a lot of my training and I'm a notorious insomniac even on nights where kids don't keep me up.

Re: How to Build Muscle

#168

Post by toasterlovin »

caub wrote: post #2

https://daks2k3a4ib2z.cloudfront.net/54a5a40be53a05f34703dd1... on the left, it feels far enough muscles for a developer, why would you need more muscles? that consumes more calories :) and are pretty useless, except for our stupidly wrong society's standards

Stronger people are harder to kill. And more useful.

Re: How to Build Muscle

#169

Post by SiVal »

mamp wrote: post #49
dragandj wrote: post #23

The only thing worse than no knowledge is just a little knowledge. Although I've always been a "geek" I am into sports since high school - so it is now more than 20 years. Maybe I was just lucky, but I always had good results, even in the era when internet was not there for the information. Never had to take any supplements, and the results were just right. I won't bother you giving advice, because: 1. Everyone's bod…

I didn't pick up much crap at all. I thought it was well done, and the author clearly mentioned what he preferred vs the science. I've been weightlifting for about 3 years, no hormones, I'm old (about 50), I'm a doctor and a statistician (ahem, I mean data scientist) and my view is that the vast majority of advice on the net is really bad, so I found this article a refreshing change. Bloggers select small sized, unde…

and I wasted time not eating enough to start with

If you wouldn't mind, I'd be interested in more explanation of this comment, because it's possible that I'm in the same situation you were in when you were "wasting time" and don't realize it. What did you discover about an old guy putting on muscle without putting the lost (non-muscle) weight back on?

Re: How to Build Muscle

#170

Post by jazzyk »

huntermonk wrote: post #148

> "In other words, the majority of women prefer the left side to the right side" These sort of statements are misleading - women who are more physically attractive (unfortunately, what most males prefer) tend to prefer the model on the right (in my experience).

Most of females are into the types of Brad Pitt and David Beckham, who are definitely fit, but thin (Beckham is outright scrawny, Pitt used to be "cut" when he was young, not so much now)

So definitely the "left" type. A lot of women say they are intimidated by too much muscle.

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