Ask MetaFilter questions tagged with workout and BodyBuilding

Are there any safe workout supplements?

ascetic — Wed, 10 Jun 2009 17:01:47 -0800

Are there any *safe* supplements I can take for added muscle gain/weight loss/etc? I'm only 20 years old... Perhaps I don't "need" supplements but I sure would like to get more out of my workouts without comprimising my health and wellbeing.

I eat clean 90% of the time - fresh fruits, veggies, home cooked meals, etc. I RARELY eat McDonalds or any other kinds of junk food. Currently I make a protein shake after working out... Two scoops protein powder, nonfat milk, and 1 tbps of flax seed oil... Sometimes some berries and banana.

Moving from Starting Strength to bodybuilding

ludwig_van — Wed, 12 Nov 2008 11:24:33 -0800

I think I'm about ready to move on from Starting Strength and I'm looking for bodybuilding routine. I started on the Stronglifts Beginner program in June. In September I switched to the similar Practical Programming Advanced Novice program. Both are based on Rippetoe's Starting Strength. By my estimation I've just about reached the intermediate level and it's time to change programs again.

My current stats: 23 year old male, 6', 160 lbs., ~12% bodyfat. My best lifts in pounds: Deadlift - 280 1x5, back squat - 245 3x5, front squat - 170 3x5, bench - 160 3x5, OH press - 115 3x5.

I've surpassed 1.5 bodyweight on the squat and I think I'll stall on it soon. My deadlift can probably stand a few more increases. Both my bench and OH press have recently stalled hard. I'm not interested in any kind of competitive lifting -- my goals are mainly aesthetic, so I'd like to start a bodybuilding routine.

I realize that an intermediate program must by definition be more complex than a beginner program, but I'd love to find something as simple, clear, effective, and easy to follow as the starting strength variations I've been doing. Can you recommend a program? I feel lost in a sea of options.

Will I lose my metabolism if I stick with this workout plan?

JamesJD — Wed, 04 Jun 2008 11:51:34 -0800

Will I lose my metabolism if I stick with this workout plan? I'm 20 years old (male) and I have always been pretty thin (around 120 lbs). I think this is because I have a super-fast metabolism. I can eat very calorie-heavy foods without gaining very much weight.

I've started lifting weights for the first time this summer and my trainer recommended a pretty ambitious diet (far more than I have ever eaten before in a single day) which I have posted below.

My fear is that if I follow this diet it might permanently slow down my metabolism. Is this a warranted concern? Also, I'll probably only be working out for 60-90 minutes per day, so I'm worried about becoming fat (even if I become slightly more muscular).

Is there anyone else who has been in my position who can comment? Thanks.

The diet:
1 gallon of water throughout the day

breakfast: 6 scrambled eggs, 3 slices of bread, one bowl of cereal, 6 slices of bacon, one apple

whey protein shake (with two servings of protein)

lunch: 12" subway sub, rice, chipotle burrito, 2 chicken breasts

whey protein shake (with two servings of protein)

dinner: (same as lunch)

whey protein shake (with two servings of protein)

post-dinner: 3 packs of oodles of noodles, peanut butter and jelly sandwich

Lets get Physical, physical, I wanna get Physical!!!

hadjiboy — Mon, 23 Apr 2007 18:40:46 -0800

Bodybuilding and Weight-losing filter: I’m planning to lose some weight around the hips, and at the same time work on my upperbody. The only catch is that I can’t afford to go to the gym right now, and was wondering if there are any exercises that I can do at home. Someone suggested that I try Push-ups, and skipping. Would that work? I’m interested to know what exactly I should be doing, and how much of it should I do.

Thanks a lot to anyone who can help!

Building muscle

Blue Buddha — Fri, 24 Jun 2005 10:28:42 -0800

How much should I increase my workout weight when lowering rep ranges? How much should I increase my workout weight when lowering rep ranges?

In this example, I lift 100lbs for 12 reps. If I want to decrease my rep range to 10 reps, how much weight should I add? Going from 10 reps to 8?

I've been adding roughly 20% of the weight, but have also read that to more effectively build muscle, you should multiply weight X reps X sets, and keep increasing that number each workout. All else being equal, adding 20% will keep that number the same when dropping from 12 to 10, and actually lower it if decreasing from 10 to 8 reps.

100 lbs X 12 reps X 3 sets = 3600 total lbs
Add 20%
120 lbs X 10 reps X 3 sets = 3600 total lbs
Add 20%
144 lbs X 8 reps X 3 sets = 3456 total lbs

I guess I could try adding 25% when dropping from 12 to 10, then 30% from 10 to 8, but I fear that may be too much to handle.

I'm banking more on the HST (Hypertrophy Specific Training) method that by increasing weight while dropping rep ranges, the body will grow due to the stress imposed by the additional weight.

So which school of thought do you fall under: increasing overall weight with each workout will lead to muscle growth, or increasing weight and dropping sets to stress the body into growing? Again, all else being equal (routine, consistency of workouts, diet, rest, supplementation, etc.).

Please note that I work out during lunch and may not have much time to increase sets to get the overall weight higher (scenario 1).