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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