Should the ratio of reps/sets for muscle groups be even?

I'm asking this questions because I can do a lot more sets for my back than I can do with legs, most likely because for my legs I do excersises like squats which really batter them. For my back excersises e.g. barbell rows however I don't feel the horrific burning feeling I get from squats. Does this mean it's ok to have less sets or reps on leg workouts than back workouts? What should the ratio be like?

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Can Reverse Lunges with a Barbell Rival Barbell Squats for Muscle Gain?

Title asks it.

I've debated this with a few friends and would love some additional opinions. I know squats the "King" of exercises according to some, but reverse lunges with a decently loaded barbell can present a similar challenge. Thoughts?

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Gain Muscle and Burn Fat

Hello everyone ,

So recently I decided to change some things in my nutrition/workout to start build muscle but also burn fat at the same time. After some study I have to say that Im really confused and thats why I would really appreciate if you could help me by answering some of my questions!

1) First of all about the Workout. I want to go 4 times per week to the gym. What I know is that for building muscle you have to do sets with 6-10 reps max (not to failure) and also add a lot of weight with 60-90m break.. To burn fat you must do light weights and a lot of sets and reps with 15-20sec rest. I thought that maybe it is possible to do for example 1-3-5-7 weeks the workout which heavy weights 6-10reps and 2-4-6-8 weeks the one with the light weights and a lot of reps. Is that a good idea or is there a better option? If it is I would really appreciate if you could explain it to me and if you have any workout in your mind that you could send me.

2) About nutrition. I really dont understand if I have to take for example 300 calories less then my daily limit or as many as my daily limit says. What should I do about that?

3) About HIIT Cardio , from what I found I should only do it 3 times max per weak. How many intervals of 30sec at my 75-90% with 30-60sec rest (that works for me) should I do and how much time should it take me?

If you have any advice that you could give me I would really appreciate it !
Some things about me : 16 years old - 74kg - 187cm

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Lump on upper abdominal muscle.. Any idea what it could be?

I have discovered a lump on my left upper abdominal muscle and am wondering if anyone else has had this before? Was it a medical issue? I do have a hernia in my groin area, but suspecting I might have multiple hernias. Any comments are appreciated and would be helpful. (I see a surgeon in a couple days, so I'll bring this up. Just curious right now.)

Attached Images

• bump.jpg‎ (64.1 KB)

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Best exercises to turn belly into muscle?

I was previously trying to gain weight because i was 119 lbs. Now I am about 134 lbs but some of that weight is concentrated in the belly. What are the best exercises for turning that belly into muscle?

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How much food should I be eating as a female to gain weight/build muscle?

I'm naturally thin, 5'6 and 113 lb and 16 y/o, and I want to gain some weight. When I calculate my BMR, it ranges from 1300 to 1800 on different websites, so I don't know how much of a calorie surplus I should do. I exercise 4-6 days a week. Any recommendations?

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Why can't I gain muscle mass/weight?

So I've been working out on and off for the past 3-4 years. I've always been a very skinny guy and have struggled to put on muscle/fat even though I ate like a cow and didn't ever have to worry about over eating. I was 6'3" and 155lbs. Last year I made it my goal to gain 15lbs by the end of 2018. Over the summer I surprisingly hit my goal and it showed. I was 170lbs, slightly less lean than I used to be, and had much more muscle mass. I kept up going to the gym as often as I could after the school year started. Admittedly, I wasn't going as much as I wanted to, but I was still maintaining my weight and muscle mass. Then I got sick for around five days to the point where I barely had the energy to walk for more than a few minutes and I could not eat much because it caused a lot of pain in my throat. I lost around 15lbs. I became discouraged, but I kept going to the gym after I was better. I started going more often and I started to make a lot more strength gains, but my muscle mass/weight would not come back. Months later, I'm still 155lbs. and look pretty skinny even though I have gained a quite a bit of strength. Also, while trying to gain my muscle mass/weight back I've been eating in what the internet says should be a caloric surplus for my height, weight, and age. I recently also tried to eat more healthy foods because I had been eating crappy foods just for more calories before. It worked last year so I don't know why the same diet wouldn't again, but I decided to start eating more healthy foods than before. This hasn't brought any significant change either. I know that the usual answer to not gaining muscle mass/weight is that you aren't eating enough calories but I'm eating an egg and whole wheat toast for breakfast, usually chicken and some sort of complex carb for lunch, snacking on chips (which I know aren't very healthy but its all i really have available at school), having some sort of snack after school (I've been trying to stick to peanuts for when I get hungry at home), drinking a protein shake (with whey protein powder, blueberries, bananas, milk, and oats), eating a wholesome dinner, and finally having peanuts or some other snack before I go to bed. I don't understand how I'm not gaining any weight from this. I've talked to all my workout buddies about this and they have no clue how to help me. Is there any flaw that you see with my diet or any idea why I might not be able to gain weight other than my diet?

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Cutting while maintaining muscle mass

Hello , have been going to the gym for 4 months. In that span have gained significant amount of muscle and also fat. Want to cut my bf% down with the end goal of bulking. Can someone help , I want to maintain the muscle mass I have rn but also lose some belly fat. I’m a newbie . Go to my page for pics, I’m 24 5’9 and 160 pounds. Starting the fierce 5 program

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Which hormone issue would make it the hardest to put on muscle?

http://www.jmaxfitness.com/blog/the-...scle-building/

If you look here it lists things like "growth hormone deficiency" to "low testosterone", etc.

Out of the 7 things it lists, which hormone issue do you think would make it the hardest for a person to put on muscle?

I think having growth hormone deficiency would be the worst problem not to mention expensive.

And insurance companies can reject the treatment if you're an adult.

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Anticbiotics effects on muscle growth more

I’ve been on this antibiotic for a few months now. It kills all of the bacteria to get rid of my acne. I was just wondering because I know bacteria plays a role in protein synthesis if taking this drug is affecting my gains in the gym and if so by how much. Thanks.

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Is it better to lose weight as you age regardless of muscle in terms of health?

ie stress on knees or should you just stay at your current weight and just lift heavy and try to maintain as much muscle as you can?

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Training Muscle Groups 2X Week = Double Gains?

Hi all,

I usually train each muscle group twice a week (3 days on, 1 day off, repeat) and gains are coming nicely.

I am wondering since the average lifter usually works each muscle out once a week (i.e. - Mon=Chest, Tues=Legs, ect), the average weekly weight gain is said to be .5 lbs.

By training each muscle twice a week and keeping volume the same as if you were training each muscle once a week, are gains being essentially doubled (especially since muscles are recovered within 3-4 days and protein synthesis ends within 72 hours)?

Let me know your thoughts - thanks!

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What are some key things to know when building muscle?

I'm 204 pounds and trying to lose weight and gain muscle, what are some key things to keep in mind? I heard that it's better to lose the weight first, and then start training (not sure how true that is)? As well what are some key things to remember when it comes to food intake?

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MuscleTech Platinum Multivitamins and NOW Carbo Gain

Hey guys! I’m selling some multivitamins as well as carbo gain. All unopened and factory sealed. I bought carbo gain for long lasting energy but decided that I’ll just try to eat more instead of taking supplements. I have MuscleTech Platinum Multivitamins as well as NOW Carbo Gain. Message me if you’re interested! Thanks

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Need tips: Supplements for Building Muscle

Hi,

I'm just new here and I'm looking for some good recommendations for my planned supplements to take during my goal in being muscular after 9 months or before the year ends. See below for my body data and weight goal.

Gender: Male
Age: 28
Body Type: Ectomorph
Height: 5' 7" or 170.18cm
Fat percentage: 15-20%
Current weight: 55kg or 121.254lbs

My ultimate goal is to reach 75kg or 165.347lbs with 5-10% body fat percentage. I know it's impossible to achieve that weight for just 9 months or before the year ends but at most as close as possible to that. I already tried working out 4x a week for 6 months before without supplementation but only 1kg from 55kg to 56kg gained. I was following Jim Stoppani's Shortcut to Size program that time but at the most part, only the exercise routines. I know I was lacking in the nutrition like the food I ate and with no single supplementation. See I'm living in a third world country and I was just a student that time with a very strict budget that supplementation is impossible for me to buy given how expensive they are.

Then after 2 months on February 2018 when I finally have some savings, I tried these three:

ON Gold Standard 100% Whey
ON Micronized Creatine
Mutant Amino

This is how I take them:

2 scoops whey per bottle mix with 1 tbsp. creatine and 2 capsule amino

I start mixing 2 scoops of whey with 1 tbsp. of creatine in approximately 1L of water. I drink half of it at night before I sleep and the other half in the morning when I wake up. On my workout, I prepare another mix of the same content and drink the first half together with 1 capsule amino and the last half after, with another capsule of amino. I don't take supplements on my rest days. In this case within 1 week, there's 3 days I don't take any supplement because I train 4x a week back then. Surprisingly, I notice a very significant result. I gained 3kg and a half (55kg to 58 1/2kg) in just 1 month of training and taking supplements. I was very amazed with the result. By the way, I was taking my workouts seriously and pushing myself everyday the same when I was working out for 6 months before. But unfortunately, I can't support my fitness lifestyle back then and in the end left me stopping taking supplements after that. Also, the gym I was working out has closed down and I can't find any other cheap gym nearby that I was force to stop also. I was still working out after that 1 month of supplementation for 2 months before the gym closed down.

After some months and I finally got a job. I want to start over again and this time there's no stopping me from achieving my goal. I just don't wanna do this just to get the body I desire and then quit after that. I wanna do this to get the body I desire and maintain it til' the day I die. I wanna live a fit and healthy life. So I hope someone from you guys could help me achieve my dream. I don't know any other expert help I can get other than here and I hope you'll be kind to me and very helpful too.

I was thinking while I'm still skinny today that I start of with these 3 supplements. Sorry for regulating only for 3 supplements at max, this is because I'm still on a tight budget and this is all I can afford for now.

For a starter, I want to gain weight as quickly as possible by taking much calories and carbs. Here are 3 of them:

Muscletech MassTech Extreme 2000
ON Micronized Creatine
Mutant Amino

I was planning to get the 22lbs MassTech Extreme so it will last for 2-3 months and then go on in building lean muscle by replacing it after with ON Gold Standard 100% Whey. The same mixture as before but rest days will be included. I will also add on some eggs about 6 eggs a day.

If you have a better/cheaper recommendation which has the same effectivity then please leave a response. I would greatly appreciate your help.


Thank you :)

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do your muscles not get as much activation from doing your 1RM / 2RM?

i'm really close to getting a 2 plate squat (225 pounds), and I just did 2 reps for 200 pounds. I could've went more but I have no one spotting/supporting me.
and for same reason why i didn't go to 210 pounds but I know I could have.
anyway, if i'm going to get to 2 plates, i'm supposed to lift heavier right?
but then someone said doing 1RM isn't that beneficial, it's more so just a matter of seeing your limits rather than building muscle.
i do online research but there's always an article saying one thing, then another saying another thing.

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What is the ratio of muscle to fat lost during fasting?

Hi guys, I find that when I wake up, if I wait to eat until I have completed all my work done, It takes about 24 hours until I can eat again. So I essentially eat every 24 hours. I know I am killing muscle, but I know I am also killing fat. Anyone know the ratio here?

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