Nov 19, Caloric Requirements for 52 y/o Diabetic Weight Trainee | Muscle Building Q&A

Question: Hi Alex. I am 52 yrs old, 5'7" and 165 lbs. I want to build a ripped physique, but don't necessarily want to grow really big. I just want a body with a defined muscle structure.

I understand, that to build more muscle, I need to increase my caloric intake. The problem is, I am a diabetic with a prescribed caloric requirement.

How can I possibly increase my muscle mass and yet, limit my caloric intake, which is designed to control my blood sugar? I hope you can enlighten me on this one. Thanks.

– Andrew

Answer: That's an interesting question you pose, Andrew. I'll do my best to answer it, but I am by no means an expert on diabetes.

So to be safe, please consult your doctor before implementing any of my suggestions regarding nutrition, training or otherwise.

Now, hopefully I can help you find a way to become leaner and more muscular. I'm guessing that your caloric intake is at least at maintenance level. That is, your bodyweight remains static over time when eating at this level.

Since you want to gain some muscle, it would be ideal if you could increase your caloric intake from its current level. You would only need to increase it by 250-500 calories over your current maintenance intake. Do you have any flexibility with your intake, or is it completely set in stone?...

...Check with your doc to see if there's some way you can safely increase your intake. Ask him or her if it's possible to increase your total caloric intake by eating greater quantities of foods that help to control your blood sugar (e.g. whole grains).

Additionally, since it is an established fact that weight training improves insulin sensitivity as well as blood sugar control, these benefits may cancel out any negatives from eating more calories. Again, though, that's something to go over with your doctor.

If it turns out that you can increase your caloric intake, then you are set to start gaining muscle and getting ripped just like any non-diabetic lifter would. It's only a matter of choosing an effective weight training routine and consistently putting in the hard work.

If, however, you aren't allowed to raise your calories at all, don't worry. All hope is not lost.

Since you said you really only care about getting a "body with a defined muscle structure," you can still make great progress towards this goal without a surplus of calories...

...You'd simply keep your caloric intake as is, and initiate your training regimen. By maintaining your current caloric intake, you would actually be in a slight deficit from the increased exercise activity.

Thus, you would begin to notice a gradual reduction in bodyfat.

Despite being in a slight caloric deficit, you would still experience a noticeable surge in strength over the first few months due to being a beginner. It's even possible that you experience some muscle growth during this early phase, as well (ahh yes, the beauty of newbie gains).

Of course, the most desirable scenario would be that in which you are able to increase your caloric intake by 250-500 calories over maintenance.

So I again urge you to contact your doctor about this now, so that you can start your transformation ASAP.

– Alex

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Nov 19, Best Ectomorph Workout Strategies | Muscle Building Q&A

Question: I looked at your article on different body types, and was intrigued to find that the ectomorph somatotype accurately describes both my personality and my body type. I was wondering, in terms of weight lifting, how does this body type affect the way I should weight train optimally (i.e. reps, etc.).

– Justin (Adelaide, South Australia)

Answer: Thanks for the question, Justin. I can definitely give you a few useful tips and tid-bits on the optimal training strategies for ectomorphs.

Knowing your body type can certainly help in finding an effective training strategy, but it can only do so to an extent...

...So before I pass down my golden nuggets of ectomorph-specific training wisdom to you, let me first stress this point:

You won't notice any distinct improvement in your progress, unless you already have the basic weight training and bodybuilding diet practices down pat.

So if you haven't been doing the basics, then stop reading this page and instead click on the two links above – Read them, memorize them and implement the information found within them.

If you have been doing all the basics, religiously, and have still been struggling to add lean mass, then read on...

...All of the training tips in the bulleted list below are based on the knowledge that ectomorphs generally have poor recovery and burn calories too rapidly.

Thus, each training tip aims to solve these problems by minimizing muscle damage while maximizing recovery time, as well as by limiting caloric expenditure.

Now, without further ado, here are my training tips for ectomorphs: Lift 2-3 times per week.Do an upper body/lower body split routine.Focus 100% of your time and energy on the big compound lifts.Don't go to failure, unless it's during the final set of an exercise.Try to limit the duration of your workouts to less than 45 minutes.Minimize your cardiovascular activity, especially intense cardio.Optimal rep range for ectos is impossible to know, but if I had to guess, I'd say about 3-8.If you really are a full-blown ectomorph, then the advice will certainly help you out.

However, the truth is that most self-proclaimed ectomorphic "hardgainers" are actually not hardgainers at all. In reality, they're skinny because they don't eat enough.

I may sound like a broken record player, but many (though not all) people need to have this point repeatedly pounded into their head: Diet is king! If you're having trouble gaining weight, you must eat, eat and then eat some more! If that doesn't work, then keep eating until you start gaining muscle.And on that note, I'll wrap this page up. Good luck with reaching your goals.

Eat, train & be patient,
Alex

View the original article here

Mar 27, Pronator Quadratus | Forearm Muscle Anatomy & Exercises

The pronator quadratus is a forearm muscle that works with the triceps brachii to pronate, or turn over, the hand. It is similar in location and function to the pronator teres.

On this page, you can find all information you'd want about this forearm muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) to easily navigate through this guide.

Origin

Anterior-medial surface of the ulna

Insertion

Anterior-lateral surface of the radius

Functions

Wrist extensionPronation of the handHolds together the radius and ulna^ up to TOC

Dumbbell

Dumbbell Seated PronationDumbbell Lying Pronation

Machine

Machine Seated PronationMachine Standing Pronation

Resistance Band

Seated Pronation with Resistance BandStanding Pronation with Resistance Band^ up to TOC

^ up to TOC

^Top of Page

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Mar 26, Brachioradialis | Forearm Muscle Anatomy & Exercises

The brachioradialis is located at the upper outer region of the forearm. This muscle's name was coined from "brachio," meaning the arm, and "radialis," referring to the radius bone of the forearm.

This muscle acts to turn the forearms and palms upward (supination) as well as downward (pronation). It also assists the biceps brachii in flexing the arm at the elbow joint.

On this page, you can find all information you'd want about this forearm muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) on the right to easily navigate through this guide.

Beer Drinking MuscleForearmUpper Outer Forearm

Origin

Lower two-thirds of the lateral supracondylar ridge of the humerus

Insertion

Functions

Elbow flexionForearm supinationForearm pronation^ up to TOC

Barbell

Reverse Barbell CurlReverse EZ Bar CurlReverse EZ Bar Preacher Curl

Dumbbell

Hammer CurlReverse Dumbbell CurlReverse Dumbbell Preacher Curl

Cable

Machine

Machine Hammer Preacher CurlMachine Reverse CurlMachine Reverse Preacher Curl^ up to TOC

^ up to TOC

^Top of Page

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Mar 27, Anterior Deltoid | Front Deltoid Muscle Anatomy & Exercises

The anterior deltoid is the frontmost of the three deltoid muscle heads.

This part of the deltoid gets worked hard during all upper body compound pushing exercise. It is for this reason that it is usually unnecessary, even counterproductive, to train this muscle with isolation movements.

On this page, you can find all information you'd want about this muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) on the right to easily navigate through this guide.

Front ShoulderFront Deltoid (delt)

Origin

Anterior lateral third of the clavicle

Insertion

Lateral portion of the humerus

Functions

Internal shoulder rotationShoulder abductionShoulder flexionTransverse shoulder flexion^ up to TOC

Barbell

Dumbbell

Cable

Cable Military PressCable Shoulder PressCable Behind Neck PressCable Front RaisesCable Twisting Overhead Press

Body Weight

Machine

Machine Military PressMachine Reclined Shoulder PressMachine Behind Neck PressMachine Shoulder Press

Stretches

^ up to TOC

^ up to TOC

^Top of Page

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Mar 27, Lateral Deltoid | Outer Deltoid Muscle Anatomy & Exercises

The lateral deltoid is the one of the three heads of the deltoid muscle. When it is developed, your shoulders appear much broader and more "capped." It functions to raise your arms up at your sides.

On this page, you can find all information you'd want about this muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) on the right to easily navigate through this guide.

Outer deltoid (delt)Outer shoulderSide deltoid (delt)Side shoulder

Origin

Lateral portion of the acromion

Insertion

Lateral portion of the deltoid

Function

Shoulder abductionTransverse shoulder abductionShoulder flexion^ up to TOC

Barbell

Dumbbell

Cable

Cable Lateral RaiseCable Upright Row

Machine

Machine Lateral RaiseBarbell-Machine Upright Row

Stretch

Fixed Bar StretchSide Deltoid Stretch^ up to TOC

^ up to TOC

^Top of Page

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Oct 16, 14 y/o: Can I Gain Muscle at My Age? Do I Need to Bench? | Muscle Building Q&A

Question: I'm 14 years old and 6'1" tall. I want to know if it's possible for my muscles to get bigger at my age. Also, do you have any tips on how to gain muscle mass without bench pressing?

– Patrick (New Jersey, USA)

Answer: Hi Patrick. Judging by your height, I think it's safe to assume you've already hit puberty. Therefore, it is very possible to significantly increase your muscle mass at your age.

While you won't be able to add as much muscle as, say, a 17 year old could, you can certainly build up an impressive base.

It's imperative that you focus on the basics at your age, so as to teach yourself good training habits. This includes learning and consistently using proper exercise technique, focusing on compound exercises and getting progressively stronger, among other things.

Read how to gain muscle mass for a full explanation on building muscle by consistently applying a few basic principles.

Now, let's move on to your question about bench pressing...

...The bench press is great exercise. But it is, by no means, a requirement for building muscle. There are other exercises that work the same muscle groups...

My favorite bench press alternative is the dip exercise. But there are other movements, such as push ups, including many push up variations.

The dumbbell pullover may also be another option to consider, but I wouldn't recommend making it a major part of your routine because it isolates the chest more than the previously mentioned exercises.

At your age and experience level, the last thing you want to do is put too much emphasis on isolation work.

Plus, the chest is also worked indirectly in major compound exercises, such as the overhead press, clean and presses, deadlifts and even squats, to an extent.

It's possible to never do any chest-focused exercises and still be a beast (and still have a muscular chest). Don't believe me? Just look at some of the Olympic weightlifters out there, like Maosheng Le.

– Alex

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Aug 20, 15 y/o: Lifting Weights for Months with Disappointing Results | Muscle Building Q&A

Question: Hello, I have been weight lifting for a few months. I am only 15 years old. I'm skinny, at 5'10" and 120 pounds. I've been lifting dumbbells at home that are about 20-30 pounds. I've gained only a tiny bit of muscle from when I started, but nothing significant. Maybe it's because I'm not lifting properly or just don't know what to do. Thank you.

– Nevin (Piscataway, NJ, U.S)

Answer: Hi Nevin, thanks for the question. From the sounds of it, you need to upgrade your equipment. Unfortunately, 20-30 lb. dumbbells just won't cut it. To start seeing real gains, you need a power rack or squat rack, a flat or adjustable bench, an Olympic barbell and Olympic weight plates.

You can buy this equipment or get a membership at a good gym. Yes, either option will cost money, but it's worth it. No excuses. If you don't have the money, get a job, ask your parents or friends to loan you the money, dig for treasure in your back yard – whatever it takes.

Once you have your new equipment or gym membership, you'll have to have an effective weight lifting routine for your novice level of experience. I recommend the MYx8 or Rippetoe's Starting Strength. Additionally, always strive to use proper weight lifting exercise technique during your workouts.

The other major thing you must do is to ensure your diet is on point. Since you want to gain muscle, you should be "bulking," or eating more calories than you burn. For full details on diet planning, read bodybuilding diet.

And last, but certainly not least, get plenty of sleep each night. That's the only time your muscles actually grow!

If you follow all of the above advice, you'll start seeing much faster gains, almost immediately.

– Alex

View the original article here

Mar 26, Supinator Muscle | Forearm Muscle Anatomy & Exercises

The supinator muscle is a broad muscle that is curved, covering the superior third of the radius. It gets its name from its function, which is to assist the biceps brachii in supinating, or turning up, the hand.

On this page, you can find all information you'd want about this forearm muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) on the right to easily navigate through this guide.

Origin

Superficial Fibers Deep Fibers Supinator crest of the ulnaLateral epicondyle of the humerusRadial collateral ligamentAnnular ligament

Insertion

Functions

^ up to TOC

Dumbbell

Seated SupinationLying Supination

Machine

Standing SupinationSeated Supination^ up to TOC

^ up to TOC

^Top of Page

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Feb 26, Weight Lifting Workout Routine Question | Muscle Building Q&A

Question: Hi, I am Josian, and I have question for you. I want to workout at home 3 times a week with dumbbells and barbells like, Monday, Wednesday and Friday. Can you show me a workout that I can do in these days? And please send me a forearms and abs workout too! Thank you!

Your friend,
Josian (Bayamon, Puerto Rico)

Answer: Hi Josian. The answer to your question depends on your experience level.

If you're relatively new to weight lifting or if you've been lifting for a while but haven't had great strength gains, then you should start out on a beginner's routine. I recommend MYx8, the official MyWeightLifting.com weight lifting routine.

On the other hand, if you have been lifting for more than a few to several months already and have seen quality strength gains, then you'll need either an "advanced-beginner" or an intermediate workout. If that's the case, then take a look at upper body/lower body weight lifting routine. Or you could consider a push/pull/legs routine, such as this weight lifting workout routine.

Whether you're a beginner or more experienced, you can look at all of the high-quality routines on this here: weight lifting routines. Just make sure you choose one that fits your experience level.

With regard to your inquiry about forearm and abs workouts, that also depends on your experience level...

...If you're pretty much a beginner, then you should completely forget about working forearms directly. They'll get hit hard enough from deadlifts, pull ups, rows, etc. I don't recommend dedicated workouts for abs either, for beginners; although, if you really want to do one, then go ahead and do 2-3 sets of 8-15 reps of weighted crunches or leg raises once or twice a week.

If you're more experienced though, then you can consider training forearms (if you think that's a true weak spot). Something like 4 total sets of 6-12 reps, once per week; split the 4 sets between two exercises (e.g. two sets of barbell wrist curls and two sets of reverse wrist curls). For abs, try 4-6 sets of 5-15 reps with weighted crunches, leg raises or any decent abs exercise, twice a week. Experiment from there to see what works best for you.

This should send you in the right direction. Feel free to ask another question if you need more help in the future.

Train smart,
Alex

View the original article here

Oct 16, Help! I Need to Get Rid of My Man Boobs: Is it Gynecomastia? | Muscle Building Q&A

Question: How can I get rid of my man boobs?

– Ali Khan (Saudi Arabia)

Answer: Haha, well that's certainly a straight-to-the-point question. A little bit of context about yourself and your situation would have helped me provide a more targeted answer, but I'll still help you as best as I can.

The solution is simple if your man boobs are the result of being fat and having a flabby chest. If this is the case, you only need to shed your excess fat. My bodybuilding diet guide teaches you how to do this by setting up a cutting diet plan.

If on the other hand, your man boobs are the result of gynecomastia (gyno), then the answer is not as clear.

Gynecomastia is the development of glandular breast tissue in males, which is thought to be caused by a hormonal imbalance between testosterone and estrogen. This mass of glandular breast tissue is hardened and feels like a lump underneath the nipples. Typically, gyno causes the nipples be sensitive or sore, and have a "puffy" appearance.

Gyno isn't life threatening or otherwise harmful to your health, but it isn't aesthetically pleasing either.

Well, we only really know that gyno is strongly linked to an imbalance between testosterone and estrogen.

The specific causes on a case-to-case basis are difficult, if not impossible, to pinpoint. However, some potential causes of gyno include: Being a Male Teenager. Since adolescence is characterized by dramatic hormonal change, it is very common for males to have gyno at some point during their teen years.Taking Steroids, Pro-Hormones & HGH. Since steroids, pro-hormones and HGH have such a direct impact on your hormonal levels, it should come as no surprise that they all increase the risk of getting gyno. While I don't advocate their use, people who take them should have a proper post-cycle therapy set up before beginning a cycle, in order to minimize or eliminate the development of gyno (and other potential side effects).There are three ways to deal with gynecomastia, explained below: Wait It Out. Gyno is often a temporary and mild to moderate condition that will disappear given enough time. Chances are that it will naturally and gradually go away over several months to a few years, especially if you're a teen.Hide It. You can mask your gyno by getting leaner and becoming more muscular, especially in the chest and shoulder regions. The gyno will appear smaller. Plus, an overall better physique will draw the eye away from it.Get Surgery. If your gyno is severe and/or persists beyond adolescence, then you may want consider the option of surgery. It almost goes without saying that this is a last resort option, which comes with its own unique set of risks.Hope this helps you out.

– Alex

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Mar 25, Posterior Deltoid | Rear Deltoid Muscle Anatomy & Exercises

The posterior deltoid is one of the three distinct heads of the deltoid anatomy. Located on the back of the shoulder, it is typically used in tandem with the back muscles during upper body pulling exercises.

On this page, you can find all information you'd want about this shoulder muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) on the right to easily navigate through this guide.

Rear deltoid (delt)Rear shoulder

Origin

Lower lip of the posterior border of the scapular spine

Insertion

Lateral portion of the humerus

Function

External shoulder rotationShoulder extensionTransverse shoulder abductionTransverse shoulder extension^ up to TOC

Barbell

Barbell Rear Delt RowBarbell Rear Delt RaiseBarbell Lying Rear Delt Row

Dumbbell

Dumbbell Bent Over Lateral RaiseDumbbell Seated Rear Lateral RaiseDumbbell Lying Rear Lateral RaiseDumbbell Lying Rear Delt RowDumbbell Lying Rear Delt RaiseDumbbell Rear Delt Row

Cable

Face PullsCable Rear Lateral RaiseCable Rear Delt RowCable Rear Delt PullCable Standing Cross Arm Pull

Body Weight

Machine

Machine Seated Rear Delt RowMachine Seated Rear Lateral FlyMachine Seated Rear Lateral FlyMachine Lying Real Lateral Raise

Stretches

Manual Resistance Rear Deltoid StretchFixed Bar Rear Deltoid Stretch^ up to TOC

^ up to TOC

^Top of Page

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Mar 27, Pronator Teres | Forearm Muscle Anatomy & Exercises

The pronator teres is a forearm muscle that flexes and pronates, or turns over, the forearm. It is related to the pronator quadratus, in terms of its location and function.

On this page, you can find all information you'd want about this forearm muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) to easily navigate through this guide.

Origin

Humeral Head Medial epicondyle of the humerus.Ulnar Head

Insertion

The upper third of the outer surface of the body of the radius

Function

Pronation of the handElbow flexion^ up to TOC

Dumbbell

Dumbbell Seated PronationDumbbell Lying Pronation

Machine

Machine Seated PronationMachine Standing Pronation

Resistance Band

Seated Pronation with Resistance BandStanding Pronation with Resistance Band^ up to TOC

^ up to TOC

^Top of Page

View the original article here

Aug 21, Can I Add Muscle, Gain Strength & Build Endurance at the Same Time? | Muscle Building Q&A

Question: I'm trying to put together a training program that will take care of endurance, strength, and mass, but I have some concerns. As it is I've divided the month as such: 1st week endurance, 2nd week strength, 3rd week strength, and 4th week mass. It seems as though it could work, but I wonder if I wouldn't be sabotaging myself.

I wonder if training endurance only once every month for example, will make it hard to make progress, or if the 2 week break in my strength training weeks will make it hard to make progress.

What would you recommend? Is there a better way to integrate all my needs or will I simply have to choose one over the other?

– Fran (Portland)

Answer: Hi Fran, that's a great question. Creating a truly effective program to simultaneously improve three different biomotor capacities (i.e. strength, hypertrophy, endurance) is certainly bit of a challenge.

As you likely realize, this type of training approach inevitably dilutes your potential gains for a given capacity, compared to if your training focus was specifically on improving that given capacity.

For instance, you wouldn't gain as muscle when training for strength, hypertrophy and endurance, as you would if you instead trained for hypertrophy only. But, of course, the opposite is also true: When you train for only one biomotor capacity (e.g. hypertrophy), your other capacities (e.g. endurance, strength) wane, or at least remain relatively stagnant.

Having said that, there are various strategies to achieve your aim. The ones I'll talk about on this page are non-linear periodization and concurrent periodization. I won't go into too much detail on these, but will provide resources for further information.

An approach using non-linear periodization involves multiple short cycles (e.g. 3 weeks per cycle). Each cycle focuses on a certain biomotor capacity. Depending on your goals, you could train the other capacities at maintenance; or avoid training them altogether (at least directly) – Whether you do this maintenance training or not will depend on your goals and preferences.

Once one cycle ends, the next begins, with a focus on a completely different capacity.

For example, a 3-week strength cycle would focus on the rep range for strength training (~1-5). If you were to include the maintenance training option, then you'd also add a small number of sets with a hypertrophy rep range (~8-15) and an endurance rep range (~15-20+) to your workouts. If you forgo maintenance training, then you simply do no sets with hypertrophy and endurance rep ranges. (Again, your decision on the maintenance training option depends on your goals and preferences).

Once the 3 weeks is up, you'd then switch from strength to, say, endurance. Lather, rinse, repeat.

Concurrent training seeks to maximize all biomotor capacities, at essentially the same time. That is, you train with a focus on each biomotor capacity each week and throughout the year. That is, you'll be actively focus on all rep ranges each week, even during the same workouts.

This is different than non-linear periodization, where the focus on each capacity is done in cycles. (Though, in concurrent periodization, you can still put more time and emphasis into/on certain capacities, when needed).

The example you gave me – "1st week endurance, 2nd week strength, 3rd week strength, and 4th week mass" – resembles the non-linear periodization strategy outlined above. However, your "cycles" are only 1 week in duration (2 weeks for strength). That really isn't a sufficient amount of time to give to each capacity, before switching to the next cycle. If you were to stick to the non-linear approach, I would recommend using 3 week cycles. Focus on one capacity per cycle, but also include some maintenance training for the other capacities.

Before deciding on your strategy, though, I suggest you read the resources listed below on both training strategies. This way, you'll be able to choose the approach that best fits your needs and preferences. And you'll learn the more technical aspects (not explained here) of setting up each type of program.

Resources for further reading:

View the original article here

Mar 25, Rectus Abdominis | Abdominal Muscle Anatomy & Exercises

The rectus abdominis is comprised of vertical muscles running on the anterior wall of the abdomen. These muscles extend inferiorly from the symphysis pubis to the lower coastal cartilages and xiphoid process superiorly.

The linea alba, the midline connective tissue separates the two parallel muscles of this muscle.

On this page, you can find all information you'd want about the abdominals. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) on the right to easily navigate through this guide.

AbdominalsAbsSix packThe SituationWaistWashboard

Origin

Insertion

Xiphoid Process5th, 6th & 7th Lower coastal cartilages

Function

Flexion of the lumbar spineIntra-abdominal pressurePostureRespiration^ up to TOC

Abs WheelBicyclesCaptain?s ChairCrunches on Swiss BallGorilla Chin CrunchLeg Pull-InProne PlankReverse CrunchesSit UpsVertical Leg Crunches^ up to TOC

^ up to TOC

^Top of Page

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Oct 15, 16 y/o: Gaining Muscle, Isolation Exercises & Best Form of Cardio | Muscle Building Q&A

Question: Hi, I'm 16 and have one year left before I graduate high school. Nearly all the guys in my grade go to the gym. We're all trying to gain muscle mass. I have 3 things to ask you:
Should I increase my bodyweight every month? If so, by how much?I've been told that, for each small muscle group, I should do 3 exercises for 3 sets of 8 reps. Is this true?Is walking the best form of cardio to do when trying to build muscle mass?I hope you can answer these questions for me. Thanks a lot!

– William (Cardiff, United Kingdom)

Answer: Thanks for the questions. It's cool that weight training is such a common activity with kids in your school. Almost nobody at my high school lifted seriously, if at all.

Now, to answer your questions...

If you've only recently started lifting weights, then you should definitely be gaining weight every month. The actual amount of weight depends on a number of personal factors (e.g. bodyweight, age, strength progress, body type)...

...Generally, though, the average guy your age should expect to gain an average of 3 pounds per month, for the first several months of training.

That said, don't try to gain weight just for the sake of gaining weight. Your goal isn't to simply increase the numbers on the scale.

Rather, the weight you gain should be relatively lean mass. In other words, a majority of the weight should be muscle mass. Some fat gain is a necessary evil for most people. But the point is that the fat gain should be limited. (Note, too, that some of the weight you gain may be from water retention.)

If you haven't done so already, please read my article: bodybuilding diet. It explains how to plan your diet by calculating your daily caloric and macronutrient requirements.

If you plan your diet correctly and stick to it, then you needn't worry about gaining too little muscle or too much fat (assuming you train properly and get enough sleep).

False!

Don't take any training advice from whoever told you that. Unless you're an advanced bodybuilder, that is entirely too much training volume (total sets x reps) for small muscle groups. You'll get nowhere fast with such a poorly suited training approach.

Contrary to popular gym dogma, beginners don't need any isolation training for great gains.

In fact, performing more than a few sets of one exercise for one minor muscle group, per workout session, can actually be counterproductive to your overall muscle building and strength progress.

Instead, you should focus on compound exercises, which work multiple large and small muscle groups at once. This will most definitely get you big. But more importantly, it will get you strong, which in turn will allow you to get even bigger.

I recommend doing the MYx8 routine. It's perfect for someone like you. Plus, it does allow you to do 3 sets of one isolation exercise (bicep curls or bent over lateral raises) at the end of each workout.

No.

Walking is certainly a good exercise in general. However, it won't give your cardiovascular system much of a challenge, since you're young and I'm assuming, in decent shape.

Plus, walking burns calories at a relatively slow rate. (I realize you're trying to bulk up, but burning extra calories can help to minimize fat gain).

You may have seen or heard of competitive bodybuilders doing walking for cardio in order to maximize fat loss while minimizing muscle loss...

...However, they typically only do this a few weeks out from a contest, when they're at such a low bodyfat percentage that muscle loss from more intense cardiovascular activity is actually a threat. And they do it for multiple hours at a time in order to actually burn enough calories.

My advice is to do 20-40 minutes of moderate intensity (i.e. jogging pace) cardio, two times per week. This isn't limited to just running on a treadmill. It can be any other type of activity, like biking, swimming, rowing, playing basketball, or jumping rope, among many other activities.

– Alex

View the original article here

May 24, 14 y/o: Can I Gain Muscle WITHOUT Supplements? | Muscle Building Q&A

Question: Hey, I'm 14 years old and I want to know if I can build muscle without supplements, protein bars and shakes, or a hardgainer diet. Note that I currently have a daily intake of 50-70 grams of protein. I also drink 10 glasses of water every day.

– Brigham

Answer: Brigham, thanks for the question. It's an important one to ask before you even consider spending any of your hard-earned dough on supplements...

...So I'll get right to answering it – Yes, you most definitely can build muscle, and plenty of it, without any supplements. There are plenty of guys out there who take no supplements at all, yet they managed to upgrade their physiques from frail to freak-of-nature status.

The fact of the matter is that many (if not most) supplements on the market are garbage; and thus, only act as an alternative to flushing your money down the toilet.

I'm not saying that all supplements suck, because there are some great products that do help you build muscle. However, even the best supplements only give you a slight edge; and that's assuming you're doing everything else correctly to begin with (i.e. diet, sleep, training). See weight lifting supplements for more on this topic.

You also asked if you need to be on a "hardgainer diet" to gain muscle, but it's not clear to me what exactly you were referring to with this term.

If you were referring to the name of a specific diet system (e.g. Atkins Diet, Anabolic Diet, etc.), then the answer is no. There are a bazillion different diets systems out there that you could possibly use to gain muscle. On the other hand, if you were simply using "hardgainer diet" as a general term for a high protein/high-calorie diet, then yes, that is a requirement for building muscle...

...Although most gym-goers don't follow this practice, you gotta put some real effort into your diet if you want to gain more than just a minimal amount of mass. While training is essential, your diet can make or break your muscle building results.

As for how to go about making a basic diet plan, read this how-to bodybuilding diet article, and follow its guidelines for the "bulking" diet.

In terms of protein, unless you only weigh 50-70 lbs, then 50-70 grams per day is not enough. As you'll discover when you read the bodybuilding diet guide (previous link), you should increase your protein intake so that you're eating 1.0-1.5 grams of protein per pound of bodyweight, each day...

...This is where a simple whey protein supplement can be helpful/convenient, because getting all your protein from whole foods can be a little challenging.

But again, whey (or any other supp) is NOT a necessity. Although it may be a bit difficult to get all your protein requirements from regular whole food, it's far from impossible. As I mentioned in my article on article on whey protein myths, I did just that for about a year when I began lifting at age 15, because my parents wouldn't let me buy whey protein powder (they *thought* it was dangerous).

If you have trouble eating enough protein, and protein supplements are out of the question, don't fret. I have a few quick suggestions for cost-effective, easy-to-prepare and easy-to-consume foods that are high in protein: milk, eggs and canned tuna. They may not be the most delicious foods, but they get the job done quick, and without breaking the bank. For a much longer list of high protein foods, see muscle building foods.

It's great that you're getting into weight lifting at your age. Just be patient and don't be overzealous in your training by adding weight at the expense of proper form. I realize you didn't ask about training in your question, but I am making this point because you're 14 and more likely to push it past the limit. It may seem highly unlikely that you'll get injured, but just trust me on this – I ignored this advice when I was around your age and had to learn the hard way that I wasn't invincible.

But if you make proper technique a habit and remain committed to your diet and training regimen, you'll be an animal by the time you're in you late teens – with or without supps.

Keep lifting,
Alex
MyWeightLifting.com

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