If you think you gained muscle... Read this.
Replies
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I think people mistakenly say they gained muscle when they really mean its water retention from strength training.0
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Thank you! I hate it when people think that a lb of muscle weighs more than a lb of fat.
It does, because muscle is denser than fat.
NO
BAD LOGIC!
1lb=1lb=1lb
doesn't matter what it is, one pound ALWAYS equals one pound.
That established, because of DENSITY, 1 lb or fat takes up more space than 1 lb of muscle. However, THEY WEIGH THE SAME.
/rant
I admit idly miss read, and then went on to say the same thing you just did..0 -
by no means did i mean to come off sarcastic. i was seriously stating that what was said was possible. thats all.
Looking good and it's clear you've been working hard. Yes, opposed to the old gym wisdom that you can't gain muscle while losing fat, we now know differently, but as the OP noted, it's not the most effective way for folks to dramatically add bulk/strength.
Good "trainer 101" information and glad the OP stated it, as its a good reminder to folks (or primer to others) about how "volume" is important. We trainers may break up and vary routines over time, but we don't lose sight of volume. Every day, after I finish training my clients, I enter all of their lifting data (reps/weight/sets) into a system I created that kicks out a volume number. Then I know where to set the next workout's numbers need to be. For those of you who aren't familiar with this, it's simple.
Volume (total pounds lifted) = weight (of what you're lifting) x repetitions (how many times you moved that weight in a set) x sets. E.g., If you lift 10 pounds ten times, rest, and then do that same thing two more times, the math is like this (10 x 10 x 3 = 300 pounds). Since you want to keep improving your volume (the 300 pound number), then you can up any of the elements (weight, reps or sets). The point is that you want to slowly but consistently push that volume number up. It makes a big difference.
The only thing I'd have to disagree with here is the notion that lifting a lighter weight for many repetitions yields much in the way of results. Generally speaking, without getting overly complicated, pushing harder for the average person, results in better results (building or retaining lean muscle mass, and building strength). But that's kind of the rule that fits most things in life, isn't it?
Good post, OP. Thanks!
Thank you
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Thank you! I hate it when people think that a lb of muscle weighs more than a lb of fat.
It does, because muscle is denser than fat.
NO
BAD LOGIC!
1lb=1lb=1lb
doesn't matter what it is, one pound ALWAYS equals one pound.
That established, because of DENSITY, 1 lb or fat takes up more space than 1 lb of muscle. However, THEY WEIGH THE SAME.
/rant
He admitted above he misread the persons quote, I guess you should acknowledge that you missed that.0 -
This was really interesting. And somewhat of a relief to read. I'm always paranoid i'm going to bulk up like a man-hulk if I do too much strength exercise!
Either way, I believe estrogen prevents you from building mannishly huge muscles.0 -
I think people mistakenly say they gained muscle when they really mean its water retention from strength training.
IMO it's wishful thinking....lots of people really do think that they can gain measurable muscle mass from lifting 5# dumbells a few times a week. Or what they won't tell you, is it's actually too much pizza and too many margaritas from the weekend before :-) Let's call it what it is...if I do everything right, the scale stays put or moves down. If my diet is crap...it goes up. That part is pretty simple.
And as for building muscle at a caloric deficit, I completely agree that it is difficult to do. When you lose weight, the difference is that you can actually see the muscle...but that doesn't mean you have built any. In fact, I lost muscle mass after losing 50#, in spite of working out. There is almost no way when you are in weight loss mode to ensure you are losing 100% fat. "You gained muscle" gets thrown around way too much.0 -
The only thing I'd have to disagree with here is the notion that lifting a lighter weight for many repetitions yields much in the way of results. Generally speaking, without getting overly complicated, pushing harder for the average person, results in better results (building or retaining lean muscle mass, and building strength). But that's kind of the rule that fits most things in life, isn't it?
Good post, OP. Thanks!
In way of training for muscular endurance (very high reps, much lower weight) then I agree with you. However for building muscle mass, you can’t argue with the science of hypertrophy. And I did recognize that there is overlap throughout all ranges, however some ranges are better a specific goals than others.0 -
Bump to read later0
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yes. so much misinformation by people. it's so frustrating0
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hThis was really interesting. And somewhat of a relief to read. I'm always paranoid i'm going to bulk up like a man-hulk if I do too much strength exercise!
Either way, I believe estrogen prevents you from building mannishly huge muscles.
hmmm I will have to look into that one... I had my ovaries removed a year ago and do not not take replacements for estrogen so I wonder what that will do for me?0 -
The following is from a post about people who are "skinny fat." Given the information in your original post, what are your thoughts on the following? In particular, weight training on a calorie deficit. Thanks!!
********************************************
from a blog to help people achieve the celebrity look:http://fitnessblackbook.com/body-fat/tips-to-fix-skinny-fat-syndrome/
Some of it is controversial, but I figured we could discuss
***************
I'm sure you have all heard of the term skinny fat. This when someone is chubby but doesn't take up much space. A person who is close to their target weight, but is soft all over. To be honest, this is a super easy thing to fix, but a lot of people go about it the wrong way. Someone who is skinny fat is just 3 months away from transforming their body, they just need to attack this problem the right way.
Still Skinny Fat Even After Training for Some Time?
I would say that a good portion of the people in the gyms I have belonged to are skinny fat. A lot of people train really hard and still don't display the muscle tone that they should. All you have to do is head on over to Youtube to see examples of this. There are thousands of videos of people sweating their butt off, but still not displaying impressive physiques.
Trying to Create a Calorie Deficit Through Exercise?
The biggest mistake I see is that people are trying to create a calorie deficit through exercise. If you want to lose body fat, you want to create a calorie deficit through diet and burn additional calories with exercise. Make sure you are in calorie deficit even when taking away the calories burned with exercise. *If you take away any tip from this article, this would be the most important piece of advice*
Eating Too Much and Then Training to Make up For It?
Training hard to make up for a bad diet puts you at risk for increasing your cortisol levels. The typical mistake I see is the people hitting cardio for 60 minutes at a time 5-6 days a week. I have no problem with some cardio after HIIT, but I like to limit this to just a few times per week. Cortisol breaks down muscle and increases fat storage. If you see someone training like a mad man (or mad woman) and isn't lean…this is probably the reason why.
Back off on Exercise to Get Rid of Fat
The first thing I would recommend for a skinny fat person? I would tell them to reduce their calories and reduce their workouts. If they weren't doing resistance training, then that would be mandatory as well. In fact, if they were really lacking muscle tone I would have that person hit the weights hard under a calorie deficit with very little cardio. Maybe re-introduce cardio after 1-2 months.
Focus on Short Intense Workouts While Eating Well
Skinny fat people typically need to boost the intensity of their workouts, but not too often. The main thing is to avoid the release of cortisol while increasing the HGH through strategic exercise. There is a "Sweet Spot" of just the right amount of exercise and it is different for everybody. The key is to find that sweet spot. Once you figure that out, you are just 2-3 months max away from a complete transformation.
Note: I know it seems weird that working out less can actually result in a leaner body, but it is the truth. Also…you can hit it hard for short spurts like outlined in my Vacation Body Blueprint report…you just can't push too hard for too long.
**********0 -
hThis was really interesting. And somewhat of a relief to read. I'm always paranoid i'm going to bulk up like a man-hulk if I do too much strength exercise!
Either way, I believe estrogen prevents you from building mannishly huge muscles.
hmmm I will have to look into that one... I had my ovaries removed a year ago and do not not take replacements for estrogen so I wonder what that will do for me?
It is less about estrogen and more about testosterone. You would still not be able to build the kind of muscle men can, but that is an interesting case that I have never consider.0 -
hThis was really interesting. And somewhat of a relief to read. I'm always paranoid i'm going to bulk up like a man-hulk if I do too much strength exercise!
Either way, I believe estrogen prevents you from building mannishly huge muscles.
hmmm I will have to look into that one... I had my ovaries removed a year ago and do not not take replacements for estrogen so I wonder what that will do for me?
It is less about estrogen and more about testosterone. You would still not be able to build the kind of muscle men can, but that is an interesting case that I have never consider.
Well I really dont want to bulk up like a man but I wonder if it will help or hinder me. I must do some research now! Because I have never thought about that, and now that its in my mind I must know!!0 -
The following is from a post about people who are "skinny fat." Given the information in your original post, what are your thoughts on the following? In particular, weight training on a calorie deficit. Thanks!!
********************************************
from a blog to help people achieve the celebrity look:http://fitnessblackbook.com/body-fat/tips-to-fix-skinny-fat-syndrome/
Some of it is controversial, but I figured we could discuss
***************
I'm sure you have all heard of the term skinny fat. This when someone is chubby but doesn't take up much space. A person who is close to their target weight, but is soft all over. To be honest, this is a super easy thing to fix, but a lot of people go about it the wrong way. Someone who is skinny fat is just 3 months away from transforming their body, they just need to attack this problem the right way.
Still Skinny Fat Even After Training for Some Time?
I would say that a good portion of the people in the gyms I have belonged to are skinny fat. A lot of people train really hard and still don't display the muscle tone that they should. All you have to do is head on over to Youtube to see examples of this. There are thousands of videos of people sweating their butt off, but still not displaying impressive physiques.
Trying to Create a Calorie Deficit Through Exercise?
The biggest mistake I see is that people are trying to create a calorie deficit through exercise. If you want to lose body fat, you want to create a calorie deficit through diet and burn additional calories with exercise. Make sure you are in calorie deficit even when taking away the calories burned with exercise. *If you take away any tip from this article, this would be the most important piece of advice*
Eating Too Much and Then Training to Make up For It?
Training hard to make up for a bad diet puts you at risk for increasing your cortisol levels. The typical mistake I see is the people hitting cardio for 60 minutes at a time 5-6 days a week. I have no problem with some cardio after HIIT, but I like to limit this to just a few times per week. Cortisol breaks down muscle and increases fat storage. If you see someone training like a mad man (or mad woman) and isn't lean…this is probably the reason why.
Back off on Exercise to Get Rid of Fat
The first thing I would recommend for a skinny fat person? I would tell them to reduce their calories and reduce their workouts. If they weren't doing resistance training, then that would be mandatory as well. In fact, if they were really lacking muscle tone I would have that person hit the weights hard under a calorie deficit with very little cardio. Maybe re-introduce cardio after 1-2 months.
Focus on Short Intense Workouts While Eating Well
Skinny fat people typically need to boost the intensity of their workouts, but not too often. The main thing is to avoid the release of cortisol while increasing the HGH through strategic exercise. There is a "Sweet Spot" of just the right amount of exercise and it is different for everybody. The key is to find that sweet spot. Once you figure that out, you are just 2-3 months max away from a complete transformation.
Note: I know it seems weird that working out less can actually result in a leaner body, but it is the truth. Also…you can hit it hard for short spurts like outlined in my Vacation Body Blueprint report…you just can't push too hard for too long.
**********
I have been strength training on a calorie deficit for 6 months now. In fact the results in my signature are from that 6 month period. I also do next to no cardio. I have been working at a very high intensity lifting my 5RM most days and 1RM some days. I took full advantage of my high body fat percentage to increase my muscle mass while on a calorie deficit and gained about 1lb of muscle per month while losing a total of 8% body fat.
The biggest problem I see in the gym is people strength train wrong. Most people are doing bodybuilding split routines instead of the core compound muscle lifts that allow you to lift the most weight and promote the most muscle growth.0 -
Outstanding!! This is what I must do. What I am doing now is simply not working. I LOVE to walk and do a bit of jogging. I've done one half-marathon and I'm doing my second in a month. I just can't seem to get ANY results doing all this cardio. I lost quite a bit of muscle mass several years ago when I went through a period of anxiety. I just kept losing weight even though I never changed my eating habbits. A couple of years later I lost a very close family member and quit working out all together. I lost even more muscle laying around being depressed. I guess I've known to some extent that I needed to gain back muscle, but I'm at a complete loss at how to go about it. There's so many options. I'm considering the pyramid workout outlined in the Body for Life program, but don't know where to begin in regards to how much weight to use. I hope you don't mind me picking your brain. Any thoughts you can provide on the subject would be greatly appreciated!
Thanks again for your posts, they are very informative. :flowerforyou:0 -
No problem. I would recommend StrongLifts.com. It is a 5x5 program, the same I currently use and have been using. It has worked great for me and many others.0
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This needs a bump. I've already seen many posts today that claim weight went up due to muscle gain. Folks, muscle is HARD to build, especially for women. Results come from hard work and includes lifting heavy weights. It takes months, sometimes years, to build any noticeable muscles.0
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I agree with most of what you said, but several variables exist which your science neglects and that is your body type and foundation. Please before you embark on your routines look up what body type you have or get with a "certified trainer" to determine the best training method for you. Your body will respond best when you taylor your routines to whether you are an Ectomorph, Mesomorph, or Endomorph and please don't discount the low weight/high rep benefits to your tendons and ligaments that are the foundation of any safe heavy routine. Having been a powerlifter in a former life, you cannot believe how long a tear in your tendon or muscles takes to heal when you do not give your body the proper foundation to embark on more intense and stessful routines. No matter your body type you do need to change up your routine to keep the muscles responding and If you are an Ectomorph don't expect to gain major muscle mass like a Mesomorph will, it's not possible without Anabolic assistance which is crazy to do just to look better. Unless you are competing in Mr/Mrs. Olympia contests it's not worth it. The possible side effects can ruin your health for life.
I can't stress enough that a "certified trainer" is your best bet to help dichpher all the information available on the site. I do love this site and I love all the support and help, but please be careful.
note: I am a little depressed after reading the OP. I truely thought the five pounds I gained this week was from the 6 days of finger lifts I did while typing all week long. I pasted little weights to my fingers and thought it was kinda of like circuit training,..... Guess not huh? (insert sarcasm):bigsmile:0 -
<snicker> @ StevLL0
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1 to 5 reps = Strength & Power (Myofibrillar Hypertrophy)
6 to 12 reps = Size (Sarcoplasmic Hypertrophy)
13 to 20 reps = Muscular Endurance
While your post has a lot of merit, I don't totally agree with this information for reps.
For each of these reps if I were to lift very slow and lower very slowly and go till fatigue; I'd be lifting like a body building looking for size.
For each of these reps if I were to lift explosively and lower slower and "not" go till fatigue and have adequate rest for my next set; I'd be lifting for strength.
For each of these reps if I were to use technique and momentum; I'd be lifting like a power lifter.
For each of these reps if I were to use explosiveness throughout the lifting till fatigued; I'd be lifting like an athlete.
All of these people would gain size and strength; but each would develop differently as they have different goals and are lifting differently. Each may be lifting different weights to accomplish these goals.
We all know for what ever you goals are whether it is a body builder, strengthening, power lifter or athlete, there are so many different routines with different set and rep amounts; it is too hard to generalize them by this.
How you want your muscle to react, perform, appear ... you need to workout this way. Do they need to be defined by a certain amount of reps; the answer is no.0 -
1 to 5 reps = Strength & Power (Myofibrillar Hypertrophy)
6 to 12 reps = Size (Sarcoplasmic Hypertrophy)
13 to 20 reps = Muscular Endurance
While your post has a lot of merit, I don't totally agree with this information for reps.
For each of these reps if I were to lift very slow and lower very slowly and go till fatigue; I'd be lifting like a body building looking for size.
For each of these reps if I were to lift explosively and lower slower and "not" go till fatigue and have adequate rest for my next set; I'd be lifting for strength.
For each of these reps if I were to use technique and momentum; I'd be lifting like a power lifter.
For each of these reps if I were to use explosiveness throughout the lifting till fatigued; I'd be lifting like an athlete.
All of these people would gain size and strength; but each would develop differently as they have different goals and are lifting differently. Each may be lifting different weights to accomplish these goals.
We all know for what ever you goals are whether it is a body builder, strengthening, power lifter or athlete, there are so many different routines with different set and rep amounts; it is too hard to generalize them by this.
How you want your muscle to react, perform, appear ... you need to workout this way. Do they need to be defined by a certain amount of reps; the answer is no.
The type two different types of hypertrophy engage at these rep ranges as a result of the "load" you put on them. As I said you can lift more weight for 5 reps than you can 8 and the load is more important than reps. Hence the reason some people will train with heavy singes and heavy doubles. I left out some of the technicalities in my original post but I will include them now.
Intensity is the key to building muscle mass and strength gains. By intensity I mean the percentage of your 1RM. To facilitate the microtrauma and bring about myofibrillar hypertrophy you should be lifting at 80%+ of your 1RM. Working at 50% of your 1RM for 10-12 (or event 1-5 reps) reps will not cause myofibrillar hypertrophy (because the load is not enough) and therefore, will not cause muscle mass gains. You may engage more muscle fibers, which will increase your strength to a certain point, but this is not the same as gaining muscle mass. You may disagree with me all you want, it doesn’t change how you body works.
As far as the speed at which you lift; yes this will impact your results differently. A faster explosive lift will allow you to lift more weight and build more strength and power, while a slower lift will require a bit of a lower weight but will build more muscular endurance throughout the range of motion. You see how that works, lifting faster will allow you to lift a heavier weight, lifting a heavier weight will reduce the number of sets that you can physically perform, and therefore will naturally put you into the lower rep range, the reverse is true for lifting slower. When you work with percentages of your 1RM these logical groupings of sets and reps will be true, because you are not going to lift 8 reps at 95% of your 1RM, it just won’t happen.No matter your body type you do need to change up your routine to keep the muscles responding
No offense intended, but the idea that you need to change your routine to keep your body responding is based upon man many years of bro-science that has been passed around way too much.
Case and point; I have been on the same routine for over 6 months (StrongLifts 5x5) and through that time I continued to gain strength and increase my work weight every singe gym session. Now that I am squatting over 1.5x my body weight, these gains have begun to stop and I will need to switch to making weekly increases in my work weight vs daily. I will also be on my next program (Starr/Madcow 5x5) for approx. 6 months before switching to Wndler’2 5/3/1 which is a 12 month program.
I do agree with you that different body types will respond differently and have different results; however that is not cause to choose a different program. The core lifts (squats, deads, cleans, bench, etc…) of any 5x5 program will work for anyone regardless of body type IF PROPER TECHNIQUE IS FOLLOWED. You will still get stronger, albeit slower/faster than others depending on your body type.
On a side note; I love the amount of responses this is getting, even those that disagree with me, because that at least means it is being read and people are thinking.0 -
I appreciate the response, I enjoy conversing with like minded people. The first quote was myself you were responding to, the second quote was not myself but another individual from an earlier post (StevLL).
In response to your reply to him, I am a firm believer that over time your body will adapt to the program you are doing. Instead of growing your body will find your regular routine hard and over time will seem harder and harder. People that are stuck in the same routine and/or have limited equipment/weights find this out. This is why I believe and have found out change is in order to continually challenge your body in order for it to continue to grow.
Now let me clarify some. One can stick with the same routine and still make gains; I have done so. You only need change up some things to trick your body and they can be small. It could be adding or deleting sets or reps or just change the order when I do it in the workout or take less/more time between sets. If then I am still getting no results then I change "that" exercise out for something different. If something is working why change it just because you've set a time limit? If you are still making gains then your body hasn't adapted to the exercise as of yet. And when I'm making no head way and have eliminated these then I will change to another workout.0 -
bump0
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1 to 5 reps = Strength & Power (Myofibrillar Hypertrophy)
6 to 12 reps = Size (Sarcoplasmic Hypertrophy)
13 to 20 reps = Muscular Endurance
While your post has a lot of merit, I don't totally agree with this information for reps.
For each of these reps if I were to lift very slow and lower very slowly and go till fatigue; I'd be lifting like a body building looking for size.
For each of these reps if I were to lift explosively and lower slower and "not" go till fatigue and have adequate rest for my next set; I'd be lifting for strength.
For each of these reps if I were to use technique and momentum; I'd be lifting like a power lifter.
For each of these reps if I were to use explosiveness throughout the lifting till fatigued; I'd be lifting like an athlete.
All of these people would gain size and strength; but each would develop differently as they have different goals and are lifting differently. Each may be lifting different weights to accomplish these goals.
We all know for what ever you goals are whether it is a body builder, strengthening, power lifter or athlete, there are so many different routines with different set and rep amounts; it is too hard to generalize them by this.
How you want your muscle to react, perform, appear ... you need to workout this way. Do they need to be defined by a certain amount of reps; the answer is no.
The type two different types of hypertrophy engage at these rep ranges as a result of the "load" you put on them. As I said you can lift more weight for 5 reps than you can 8 and the load is more important than reps. Hence the reason some people will train with heavy singes and heavy doubles. I left out some of the technicalities in my original post but I will include them now.
Intensity is the key to building muscle mass and strength gains. By intensity I mean the percentage of your 1RM. To facilitate the microtrauma and bring about myofibrillar hypertrophy you should be lifting at 80%+ of your 1RM. Working at 50% of your 1RM for 10-12 (or event 1-5 reps) reps will not cause myofibrillar hypertrophy (because the load is not enough) and therefore, will not cause muscle mass gains. You may engage more muscle fibers, which will increase your strength to a certain point, but this is not the same as gaining muscle mass. You may disagree with me all you want, it doesn’t change how you body works.
As far as the speed at which you lift; yes this will impact your results differently. A faster explosive lift will allow you to lift more weight and build more strength and power, while a slower lift will require a bit of a lower weight but will build more muscular endurance throughout the range of motion. You see how that works, lifting faster will allow you to lift a heavier weight, lifting a heavier weight will reduce the number of sets that you can physically perform, and therefore will naturally put you into the lower rep range, the reverse is true for lifting slower. When you work with percentages of your 1RM these logical groupings of sets and reps will be true, because you are not going to lift 8 reps at 95% of your 1RM, it just won’t happen.No matter your body type you do need to change up your routine to keep the muscles responding
No offense intended, but the idea that you need to change your routine to keep your body responding is based upon man many years of bro-science that has been passed around way too much.
Case and point; I have been on the same routine for over 6 months (StrongLifts 5x5) and through that time I continued to gain strength and increase my work weight every singe gym session. Now that I am squatting over 1.5x my body weight, these gains have begun to stop and I will need to switch to making weekly increases in my work weight vs daily. I will also be on my next program (Starr/Madcow 5x5) for approx. 6 months before switching to Wndler’2 5/3/1 which is a 12 month program.
I do agree with you that different body types will respond differently and have different results; however that is not cause to choose a different program. The core lifts (squats, deads, cleans, bench, etc…) of any 5x5 program will work for anyone regardless of body type IF PROPER TECHNIQUE IS FOLLOWED. You will still get stronger, albeit slower/faster than others depending on your body type.
On a side note; I love the amount of responses this is getting, even those that disagree with me, because that at least means it is being read and people are thinking.
No offense taken, but at 27 and from what I can see on your profile probably within the first year or two of your workout journey you will indeed continue to gain quality muscle on basic routines without much change. Remeber your still a few years away from your HGH begining it's waning journey. Changing up your routine can be as simple as your change from daily to weekly increases in weight, or vise versa. Once your body achieves adaptation you must change it up. If you are looking for massive gains a regular routine for months on end will not cut it. Minmal gains will be achieved for sure, but I was raised in the old school and unless you are Mesomorphic and to a lesser degree Endomorphic you cannot make massive gains if your body does not get challanged bryond the normal. Notice I am talking about the difference between getting your body to make basic gains within normal routines and massive gains that the competition level folks are getting. In the 80' when I was lifting and working as a trainer I had the opportunity to go Frank Zane, Bob Birdsong, Chris Young & several other universe and olyimpian contender seminars and everyone of them says the same thing. You want massive gains you change up your routine regularly and shock the muscles. I look at them and gotta go with the proof and before anyone jumps in and says but they are juicing? yes, but they still have to work as hard if not harder because of the steroids. Frank Zane said it best 'you can enter the Mr Olympia without taking steriod but you can't win. I don't dispute your science, I just don't think it's complete.
Keep up the posts your right it's getting the cognitive juices flowing.0 -
So I thought I understood this, and then all the responses started to confuse me.
I'm not aiming for big muscles, I'm aiming for not flappy muscles. I'm slowly starting to move over to the free weight section. My weight is fairly low, 10-15 on arms, quite a bit heavier on legs, 30-40. 2 reps of 12, or until I have a hard time with the last rep.
It's working for me, grandma arms are down 2 inches. Now, I've never gained weight (from that) as the measurements show. While weight loss is not apparent scale-wise, in total I'm down 8 inches and a size. I have a feeling this is where the "it's muscle mass" comes from.
So are you saying that what I do isn't really effective? Cause I lost the thread meaning around page 4.0 -
So I thought I understood this, and then all the responses started to confuse me.
I'm not aiming for big muscles, I'm aiming for not flappy muscles. I'm slowly starting to move over to the free weight section. My weight is fairly low, 10-15 on arms, quite a bit heavier on legs, 30-40. 2 reps of 12, or until I have a hard time with the last rep.
It's working for me, grandma arms are down 2 inches. Now, I've never gained weight (from that) as the measurements show. While weight loss is not apparent scale-wise, in total I'm down 8 inches and a size. I have a feeling this is where the "it's muscle mass" comes from.
So are you saying that what I do isn't really effective? Cause I lost the thread meaning around page 4.
If it's working it's effective. Your measurements show it. In the begining almost anything you do your body will respond quickly to. As your body becomes more fit and efficient you will need to make adjustments, but for right now you are getting results, so keep on doing what you are doing. The results are awesome and you should be proud of that!0 -
No offense intended, but the idea that you need to change your routine to keep your body responding is based upon man many years of bro-science that has been passed around way too much.
The core lifts (squats, deads, cleans, bench, etc…) of any 5x5 program will work for anyone regardless of body type IF PROPER TECHNIQUE IS FOLLOWED.
These two points are severely lacking in the mindset of far too many of the fitness conscious. You hit the nail on the head here my friend. It bothers me how these myths are continuously propagated through blogs and magazines being run by people who don't have a clue about proper training and nutrition. The same people who keep talking about how you MUST eat six + times a day to "keep the metabolism humming along"... Completely untrue.0 -
yup..thats the way it works0
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LOVE THIS!! Ps I would like to request you as a friend 0
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So I thought I understood this, and then all the responses started to confuse me.
I'm not aiming for big muscles, I'm aiming for not flappy muscles. I'm slowly starting to move over to the free weight section. My weight is fairly low, 10-15 on arms, quite a bit heavier on legs, 30-40. 2 reps of 12, or until I have a hard time with the last rep.
It's working for me, grandma arms are down 2 inches. Now, I've never gained weight (from that) as the measurements show. While weight loss is not apparent scale-wise, in total I'm down 8 inches and a size. I have a feeling this is where the "it's muscle mass" comes from.
So are you saying that what I do isn't really effective? Cause I lost the thread meaning around page 4.
as the guy said..in cases of obesity you can gain muscle mass and lose fat at the same time. but after a while it'll slack off and stop as your body fat lowers. thats why a lot of body builders 'bulk' and 'cut' in the old school manner. and bigger muscles wont make you less flabby..less fat will make you less flabby..you cant 'tone' or 'harden' muscles..they are what they are..you only seem squishy because of the large layer of fat overlying those muscles..thats why dont feel hard or 'toned'. i hate that word toned. its misleading0
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