Ask MetaFilter questions tagged with Muscle

Muscles without reinventing myself

The Winsome Parker Lewis — Wed, 02 Dec 2009 09:50:21 -0800

What's the simplest way to build muscle without becoming an exercise person? Please read my whiny, pigheaded conditions inside. I've known plenty of exercise people. They spend as much time at the gym as at home (or they have a home gym). They're always counting calories and talking about protein shakes and supplements. When they "hang out" with people it invariably involves running, biking, working out, or playing sports. I'm sure these folks have very fulfilling lives and get a lot out of that sort of lifestyle/mindset. I, however, have no desire to be like them. I have other interests that I don't want to replace with always thinking about fitness and doing fitness-y things.

I also have no extra money that I'm willing to spend on fitness-y things like equipment or health food or gym memberships. I hate structured workout routines that involve counting and repeating sets of motions (i.e., "do 10 sets of 10 reps"). I can do something for a certain amount of time but I'd rather not have to keep track of how many X's are left to do before I stop.

How can a stubborn guy like me build some muscle mass? Not looking to bulk up here, just get some definition and maybe strengthen my immune system a bit. Primarily focusing on my arms and abs. I'm a skinny ectomorph who eats whatever he wants and never gains weight. I can do about 10 pushups. I can run full speed for maybe a minute before I'm completely out of breath and sick to my stomach. I don't smoke and rarely drink. Out of shape but mostly healthy. I used to take Aikido lessons and loved them to death but I can't afford to resume that now.

I suppose this sounds like I'm looking for an effective, effortless miracle workout. I realize that, like weight-loss milkshakes, there's no such thing, and I'm willing to work to see some improvement. What I'm really asking for is something I can do that doesn't feel like a workout or require thinking like an exercise person, or acting like one, or restructuring my whole life like one. Is this a pie-in-the-sky request?

Slim, but fat at the same time?

neworder7 — Tue, 20 Oct 2009 18:03:52 -0800

Slim, but fat at the same time? I have a slim appearance, but I realize I am lacking the body mass that it matters the most, bone and muscle. I have very thin arms and somewhat weak upper-body. I am 35, male, 5'10" , 152lbs. As an adult, I know it is not possible to gain bone mass. How can I improve my physique so I can maintain decent fitness level when I get older? Here is a bit of history:

When I was in my teens I was very slim/weak and in my early 20s due to unhealthy diet in college, I put on some weight up to 180lbs and it was mostly fat (although not too fat, looked kind of flabby) .

In my late 20s I learned about nutrition (yes that late...) managed to get myself into reasonable shape. I have been eating well and exercised in moderation since then (I can bench press 120lbs).

But I see some people similar to my frame, but they weight at least 20lbs more and look more solid, stronger upperbody and healthier.

As a late starter of exercise and eating well, I feel my body has not picked up to a decent level yet. Maybe it is because I have thin arms and cannot build enough muscle on that. Could this be possible?

How can I develop more solid physique, stronger upper body? I am not in rush but I really want to build enough foundation so I maintain a decent fitness level as I get older.

I just don't want to be slim but fat any more.

I want my regular arm back

molecicco — Sun, 11 Oct 2009 05:30:17 -0800

What is happening with my arm? Suddenly the bicep feels really tight and is sensitive and painful to touch. I looked around on Google and here, and think it may be a pinched nerve in my neck, but I have no cold sensation, and no numbness. Just a really, really sensitive bicep (I think that's the muscle.. it is sore from the inside/back of the elbow, all the way up to the inside front of my armpit). No other muscles are sore. Just the one. No spasms.

It started last night and feels like it has gotten worse over the last 12 hours.

You are not my doctor, I know. And yes, if it is still painful by tomorrow I will go to the hospital.

how to improve foot stability control

bookdragoness — Tue, 08 Sep 2009 21:04:58 -0800

How do I improve the stability control of my foot? From my husband:

When I stand on one foot, I get really wobbly because my foot starts rocking back and forth trying to remain stable. It's not because the other muscles are failing or I'm off balance, it's just that I can't plant it solidly without muscle twitches.

My foot almost instantly tries to cramp and it's the exact same feeling and the exact same muscle that makes rollerblading difficult. I don't experience it in stiff boots, like skis and ice skates. It's also an instant reaction and not a fatigue failure over time.

It's not a question of me needing to run more or other muscles higher up my leg failing - I have very good balance, work out regularly, and am in shape. This problem has existed since I was a kid and has lasted through intense seasons of football, track, rugby, and soccer, as well as a time where I was regularly rock-climbing.

I'd like to be able to stand with one foot planted solidly and not have muscles twitching randomly.

What is it that is weak (i.e. muscle groups) and how do I strengthen it?

FYI, I'm a 25-year-old male with wide feet.

Help me incorporate weight lifting into my current fitness routine.

reticulatedspline — Thu, 03 Sep 2009 08:03:37 -0800

How can I successfully incorporate weight lifting into my current fitness routine? Backstory: was overweight for much of my adult life. Was around 220lbs at the start of '07, and dropped down to 160 since then. Mostly this was done through dieting but I have been doing yoga about 2 to 3 times a week for the past year, and about 6 months ago I upgraded to hot yoga (hot vinyasa flow, to be specific).

In terms of how I want to look, I'm pleased weight-wise, but I'd like to have a bit more muscle mass. Nothing insane, just a slight increase in bulk to help me more pleasantly fill out those size small tshirts I can now (finally) fit into.

That in mind, I wanted to start doing some weight lifting.

A few questions:

-I've been told I need 48 hours minimum to let the muscles repair in between sessions. Does this mean no yoga during this time, or just no weight lifting? I have tried to research this, but have heard a lot of mixed things. Some are saying yoga helps restore some of the lost flexibility, some say it actually hinders the muscles getting bigger. Does anyone have anything scientific that puts this issue to rest?

-Is hitting each muscle group once a week (i.e. like chest/shoulders/back on one day then arms/legs on another) enough to see results in any reasonable time period, or should I be doing 4 total days a week, hitting each group twice?

-Diet-wise, I'm still hoping to shed a bit more of my body fat. I'm currently at 10% (down from 24%, boo-yah) but I'd like to get that down another 1-2%. I've been on a diet of about 1300 calories a day (with weekends off) for a long while, but I understand that calorie restriction can hamper the repair process. What's a good amount of calories to aim for to continue to lose the fat but to still supply the muscles?

-Protein. I know I'm supposed to have a big dose of it in the 30 minutes or so after I work out, but do I need to also up my protein intake throughout the entire 48 hour recovery period? I've also heard one or two people mention extra protein leading up to a workout. Is this essential or just for the hardcore?

Neck/shoulder injury: stretches to alleviate knots?

not_on_display — Thu, 27 Aug 2009 14:22:40 -0800

Seeking online resources that show you, visually, how to stretch your muscles, particularly upper-back/shoulders/neck area, to alleviate a pinched nerve. I injured myself bodysurfing--a wave slammed me hard into the sand, landing me on my shoulders and neck. Immediately after the accident, my right arm felt like I'd hit a funnybone, and my hand was stuck in a claw position. Very quickly, the numbness died down, and I had full range of motion back. (whoo, lucky! Thankfully I was not paralyzed. And then I went back in the water. I couldn't help myself.)

What didn't go away: I now have a lot of sensitivity in my right forearm, wrist, and all fingers but the index and thumb, on the posterior (hair-covered) side. I describe the feeling as, "my arm has a headache." It's also very temperature-sensitive.

I have seen my doctor about this, and he didn't seem too concerned--he supported my theory that it is a pinched nerve. He didn't prescribe muscle-relaxants or painkillers, or send me to a chiropractor, and he said that it should slowly heal within a month or two. He also didn't write me a referral to a physical therapist, which is why I write this AskMe. (The injury happened about a month ago. If the pain persists into mid-October, I will insist that he take a more vigorous tack.)

In the meantime, though, my neck and shoulders are sore a majority of the time, and I'd like to find some stretches to do to alleviate the knots that have set up camp there. (My poor posture is probably not helping, either.) Are there any web resources you've found that have helped you in similar situations with neck/shoulder pain? I prefer learning these things visually; it's easier for me to see things being done that to be told how to do them. I'm not in the market to take a yoga class, seek acupuncture, or other things, not yet. I just want to heat, cool, and lightly stretch the affected area.

Thanks!

Lean and Mean

freddymetz — Fri, 31 Jul 2009 11:26:20 -0800

Help a skinny guy shape up! more after the jump! some facts:

i do some sports, used to jog almost every day (although in the past few weeks ive slacked off)

I eat a lot, but i dont eat healthily (i.e. no fruit and veg)
A typical week would see me eating meat pretty much every day with pasta or potatoes. Fast food (mcdonalds/burger king) is also consumed at least once a week . I drink a lot of unhealthy sugary drinks and fruit juices. Greasy meatloaf or full english for breakfast (ocasionally) .

I need a goal and results. Im pretty lazy, and slack off if i dont see results, but can get very motivated if it's a foolproof plan and i see results after a while.

Right now i want to put on some weight, yes also fat, because i look pretty skinny. I dont know if that's advisable, or if i should just look at starting with a tabula rasa and gaining muscle mass (which would probably be more difficult).

I have mild scoliosis, which affects my posture a bit and makes me slouch. I try to work actively against slouching by pushing my upper chest forward and my stomach in. is that the correct thing to do? I think gaining weight, especially muscle, would help my posture too, right?

I have a fast metabolism, i think, so what should i do guys?

How much of my weight gain might be muscle?

IzzeYum — Mon, 08 Jun 2009 14:57:40 -0800

How much muscle weight could I possibly add in a week? I am trying to lose weight and am disturbed by weight gain. My belt size seems to be going down slightly but last week I gained 3 pounds. I know muscle weighs more than fat so I am wondering how much of the gain might be due to that?

I am 6' male.

I have been running 25 min (6.0 on the treadmill) and walking 35 minutes (4.0 on the treadmill) 3 times a week. Then 2-3 times a week, when not running, I just walk for an hour at 4.0 on the treadmill.

Should I go to podiatrist?

Sloop John B — Tue, 19 May 2009 10:43:44 -0800

My feet are in pain. What kind of doctor should I go to? I've heard that podiatry is sort of a dubious branch of medicine. So my feet are in bad shape. I've been walking in big, sturdy boots (Timberlands) for nearly a year without proper arch support. The arches of my feet have been hurting for a while, especially my left. The left foot has been getting worse lately, and is starting to feel a bit numb behind the knuckle of the big toe (not the joint on the toe, but where the toe meets the foot). Also, my left knee has problems and has been acting up lately.

I bought a nice arch support yesterday, so hopefully that'll help. But I really feel like I should go to a doctor and get this checked out. I know that "numb toes" is an indication of diabetes, but for various reasons I think this is probably more of a skeletal/muscular issue.

I've heard that podiatry is like chiropractry, where some people will swear by it but others feel it's kind of dubious. What kind of doctor should I go to?

Global Defense Initiative Shirt

DolorousEdd — Thu, 16 Apr 2009 11:45:32 -0800

Where can I get a shirt like the one Havoc from Command and Conquer: Renegade is wearing? It's just a bomb ass shirt. I have had no luck searching for it. It's basically a GDI muscle tee.

Bodybuilding photo progress

mpls2 — Sun, 12 Apr 2009 07:42:22 -0800

I'm looking for photo progressions of people putting on significant amounts of muscle--preferably of those who started out skinny. Not just before/after, but maybe one pic per week or whatever. I know I've seen them, but I can't find them now.

Thanks!

muscle car workshop

Kennerd — Sun, 05 Apr 2009 22:52:20 -0800

Building a new muscle car. where do i start? and is there any chance i can reproduce with the guidelines of an older model, lets say i have the basic car body.

Muscle tensions in space?

jfricke — Mon, 23 Mar 2009 12:09:08 -0800

If my working desk were in space, would I still experience tensions in my back? This might be a very stupid question but I had a discussion with my girlfriend today about whether I would still experience tensions in my back after working for long periods on my desk, if my desk were in space or in a room with no gravity.

I believe that without gravity there are no muscle tensions or at least it is less likely to have them. Am I wrong? And if so, why?

Why can't I do pushups anymore?

Dorri732 — Mon, 16 Mar 2009 10:25:10 -0800

What happened to my pushups? I had gotten to where 50 pushups were relatively easy, stopped for 2 weeks, and now struggle to do 15. Of course there's more. I noticed when trying to do pushups now, that i'm lopsided - that is, my right arm is doing more work than my left. also, after pushups, when my pecs are somewhat pumped up, my left pec is noticably flatter than my right.

During the 2 week period when I wasn't working out at all, nothing happened that would explain this, but i did start noticing a tingling in my left hand periodically. This still continues, but repositioning my left arm makes it stop.

Background info: I'm a 35 year old male, healthy as an ox, otherwise. ~175 pounds, 5'9" tall.

I know you aren't my doctor, but any suggestions?

Recommend a bodybuilding supplement and message board forum!

l2yangop — Thu, 19 Feb 2009 08:53:22 -0800

Firstly, I am trying to find a good supplement to take in addition to daily whey protein shakes. I sometimes take a caffeine pill to help energize myself for my workout, but the effects seem to have diminished. About me: I am 26, in decent shape, but am still trying to loose a small gut. I am 5'10", 175 pounds. I already look thin, only i know i have a gut so i dont want to loose weight, just bodyfat- and replace it with 5-10 pounds of lean muscle. Can anyone recommend a specific routine + supplement? I am looking for a good FREE bodybuilding forum with active members and people who are interested in helping. Anyone have some good links?

Bend Over Beethoven

Christ, what an asshole — Sat, 07 Feb 2009 16:28:39 -0800

Hoping someone can help diagnose what my lower back pain is. A month ago, I was at the gym, doing lower back exercises, and I probably pushed myself a little too hard and didn't use the best form. I didn't feel any pain, and continued on to play some basketball. It's when I got home and got up from my car seat that I felt a slight twinge of discomfort. It's not chronic, and while subsiding in degree of discomfort over time, it only appears when I get up from a seat or am bending over too long. I gave myself a week before resuming activity (as well as when I didn't notice any more discomfort), and while working out is fine (I won't dare test my lower back in that respect), it's when I go running or play basketball that the discomfort is reaggravated. I decided to hold out on any cardio for a couple weeks, but this morning, it came back after an hour of basketball.

What I'm trying to figure out is whether it's a muscle, tendon, or ligament, and how I can best go about rehabilitating it.

The focus of the pain sits distinctly above the iliac crests. Along with when I'm bent over, I can feel the pain when I massage the area.

I'll be taking care of further cardio by using a stationary bike and taking as much stress off the lower back as I can, but the freedom of mobility is paramount to my sanity. Any prospective ideas?

/uninsured

I screwed up my calf muscles.

By The Grace of God — Tue, 20 Jan 2009 01:59:45 -0800

What did I do to my calves, and is it ok to do it again this evening? On Saturday I was leafletting some tenements - this means putting leaflets in the mail slots of doors in walk-up buildings 4 and 5 stories high, and did this for about 2 hours. I was fine the rest of the day, but in the evening my calves started to really hurt when I stood up from a sitting position or went up or down stairs. They are STILL hurting! Now yeah I am out of shape, but they've never hurt this much for this long!

Unfortunately I have to go out leafletting again today. Will I be ok if I take a Nurofen Plus beforehand and just go ahead and do it? Should I stretch before hand and if so how? Also I have a funny duck walk because I unconsciously am trying not to use my calf muscles when I walk.. Many thanks.

Possible strained armpit muscle--looking for advice on care/diagnosis/prognosis and other options

weakcore — Fri, 10 Oct 2008 23:56:52 -0800

I'm a 26 yr old male and suspect I have strained my right teres major muscle. Is it worth seeing a general practitioner/family doctor first (I suspect they will just toss me painkillers and tell me about R.I.C.E.)? If not a GP, what are ways I can find somebody in sports medicine or physical therapy (do they have hundred dollar new patient processing fees, etc too?) apart from references from acquaintances? Also, any relevant suggestions on what else I can do are also greatly appreciated. I am relatively inexperienced with dealing with doctors/doctor's offices but am interested in how I can become a more informed patient. I feel swelling in rear of my right armpit like there's a crumpled wad of paper wedged in that area and there is soreness not unlike soreness experienced in the days following a rigorous workout, only 50% greater in magnitude. I think I sustained it while attempting to do dips on non-immobilized push-cart w/out proper warming up, etc. while bored at work in a misguided effort to start rectifying a muscle imbalance (tight chest muscles, overly weak back muscles) and not having had regularly lifted weights in a considerable amount of time, though this was at least a couple of days before I was aware of the pain & I did not have an "oh crap, I think I pulled something" moment typically associated with strains.

Onset of pain was approx 5 days ago & I suspect I have been making it progressively worse in attempting to stretch it (the thought did not yet occur to me this pain was a muscle strain until only the recent few days) with attempting to practice yoga every other day (3 classes since then). While I did feel resistance and pain at the beginning of class, after warming up, the discomfort only was very mild/barely noticeable during downward dog/sun salutations.

Initially I was able to reach up and to the right and only experience mild discomfort; now, motion is restricted such that I feel pain when attempting to raise my elbow more than 45 degrees. Additionally, this is my primary mousing arm and and I have also been experiencing RSI-like symptoms for the past two years. I have been coping via [attempting to] reduce/reducing my computer use, making efforts to improve my posture, yoga, and meditation (still a n00b at the meditating) since my insurance currently does not cover specialist visits due to a pre-existing waiting period).

Muscle building for the lazy home body

zaebiz — Mon, 29 Sep 2008 06:11:58 -0800

What is the best way for a fairly unmotivated but still moderately fit guy with a lot of time on his hands to build upper body mass in the comfort of his own home?

Help. I've been adducted.

lpsguy — Mon, 15 Sep 2008 07:04:59 -0800

Help. I've been adducted. Anyone out there done battle with an adductor muscle strain? I'm a 51-year-old white male who runs 400 miles a year and plays basketball once a week. About six weeks ago I felt pain in the crease where my leg joins my torso. Cursory internet search seems to identify it as an adductor strain. But nothing I seem to do – rest, ice, stretching, strengthening – seems to have one whit of effect. And, yes, I'm finally going to see a sports med doc this week. But I left a party yesterday where someone told me her similar injury turned out to be a stress fracture and another runner floated the concept of sports hernia. So I'm collecting anecdotal eveidence to help me from going insane during what's proving to be my longest non-exercise period in 20 years. Did you have something similar? Am I just not giving it enough time? Will I ever run again?

How much does my new muscle weigh?

Anonymous — Wed, 13 Aug 2008 10:28:12 -0800

How much does my new muscle weigh? How much does the muscle I've gained weight?

I've been losing inches, but not very many pounds.

For the past 3-4 months, I've ramped up my exercise. I work with a trainer once a week to lift weights and do compound exercises and primal movement exercises. I work out at the gym on my own once a week. I've been going to a boot camp class once a week, where I'm doing core, strength and cardio and coming home tired. I also do a lot of walking, often while pushing two kids in a stroller (approx 100 lbs of gear and kids). I walk 30-60 minutes most days. A call to a dietitian yesterday confirmed that, for my current activity level, I have a caloric deficit of at least 500 calories and more like 1000, since I'm breastfeeding.

Yet, in all this time, I've only lost 8 pounds. And I've had a hard time going beyond that. I took my measurements about 6 weeks ago and again just this past week. I've lost several inches in my bust, chest, stomach and a bit in my hips. (Most of my weight is around my stomach.)

From reading past questions, I'd estimate that I've been gaining muscle, which is denser than fat. But how much muscle would I have gained? The reason I want to know is that I am unsure as to whether I should tweak my caloric intake. (Note that I'm breastfeeding and don't want supply or nutrient issues.) Many of the credible sites I've read said that people aiming to get fit overestimate muscle gain and use it as an excuse for not working out or cutting calories enough.

So, for someone who was mostly sedentary the past three years, following a car accident and difficult pregnancies, how much muscle could I realistically have gained? 2 lbs? 10 lbs? Any idea?

Thanks!

Muscle Fatigue

alcoth — Tue, 29 Jul 2008 11:02:47 -0800

Should I proceed with my routine workout if the particular muscle group in question hasn't fully recuperated? I recently increased the amount of resistance I'm using across the board during most of my lifting exercises. My last increase yielded muscle fatigue/"failure" after my normally self-prescribed 10-12 reps per set. I've been seeing decent gains but of course, my body eventually got used to the weight and it wasn't as intense of a workout. So, I upped the weight again (~15%). This time, as opposed to last time, I am actually getting soreness from the workout that lasts for more than my typical 48 hours. After a few days pass, I am still a bit sore when the day for the same muscle group comes around. Usually I'm a fast healer, and recuperate quick enough for the next workout of said muscle group so in the past six months I haven't had to deal with soreness lasting this long. I read a lot about rest time and proper healing. I don't mind being sore, but should I delay one more day when the same muscle group still hasn't completely healed? Or is it okay to go ahead and work that group again?

Just as a side note, my diet hasn't changed (except a small increase in intake, still healthy foods though) and my day-to-day work load is still the same.

I just don't want to adversely affect any work I've put into this, and appreciate any opinions/help. Thank you!

I feel like Popeye with a bulgy gut

brandnew — Sat, 12 Jul 2008 05:14:32 -0800

The best way to develop muscle without weights? About 4 months ago I was a slightly overweight 210 lbs @ 6' tall. I had a nice amount of muscle mass and somewhat of a bulgy gut. I had been doing a regular weight training program over the past several years: heavy weight, slow reps of 8. I would work out at the gym 3-4 days a week, and occasionally I would mix in a jog or an elliptical session.

Then, my schedule at work changed, and it made making it to the gym much more difficult. Also, I had wanted to lean myself out for some time. So, I decided 4 months ago I to switch my exercise routine to jogging, yoga, walking, calisthenics.

Now, 4 months later, I'm down to 182 lbs (yay), but I look like crap. Most of my previous muscle mass in my shoulders, chest, and back has withered away. However, oddly I've retained a good amount of muscle in my arms and legs. But, my waistline hasn't changed at all. Now I just feel like a skinny guy with a gut .

Obviously I want to change things up so that I develop more muscle, especially in my shoulders, chest and back. However, going back to weights will be difficult. I can't make it to the gym regularly, and I don't have the space for my own weight equipment.

What can I do?

Do weight training supplements do anything -- good or bad?

liquado — Wed, 09 Jul 2008 12:14:04 -0800

I'm looking to shake up my workouts, shed the excess poundage, and get some more definition -- basically, I'm bored, not making much headway, and would like to get over the hump to better health/muscle shape. Since it's hard to tell the difference between the shills and the real online reviews, advice, etc., I need some Mefite first-hand experience with hydroxycut or similar supplements. YANMD. I am not looking for a magic bullet. However, I've had a few friends who used creatine-type supplements in the past to get big/cut/etc, and while I'm no more vain than the normal person, it would be nice to turn some of my muscle into more defined muscle.

I'm not normally a supplement/pill/insert fad here, but I'm stalled in my workouts, and would love to get a little jump start to reinvigorate my drive to keep it up.

This is also potentially part of a reinvigorated calorie reduction and healthier eating pattern (stupid night-time snacking), so I do have the long view in mind, as well.

FWIW, I'm 34 and in good shape, other than carrying more weight that I should be -- no significant health problems of any kind (knocks wood).

Why do female olympic swimmers have the body type they do?

true — Fri, 04 Jul 2008 19:00:19 -0800

Why do even olympic level swimmers (especially women) appear to have a "thin layer of fat over muscle" look rather than having the extreme muscle definition of say, sprinters? Mrs. True and I are watching the US Olympic Trials and it seems to a consistent body type. Clearly they are in peak physical condition but even the short distance sprint swimmers seem to be be a little 'thicker' than other athletes at that level (especially in the torso and arms). Is there something about swimming that makes this the ideal body type for women, or is it a side effect of swimming itself?