is it only for body-builders seeking to increase muscle mass?\nwill it harm my endurance activities such as running?
126566
Read the lastest issue of "Men's Health" concerning this topic.  It was interesting what they had to say, but long story short, it is beneficial.
665316
I don't exactly understand your question..... but from what I do understand it sounds like you need eat protien bars or shakes before you run. Also don't dehydrate youself, drink lots of water.
138418
I have heard so much stuff just like that in my 12 years of training.  You will hear one person say, do very heavy for 3-4 reps and you will also hear people talking about doing 30 reps like the lady who offered you (probably unsolicited) advice.  In the world of bodybuilding, sometimes the info we get on the street is more valuable that what is in the books.  \n\nI don't really recommend what that lady said.  I would stick with the 15 reps.  If you are going to build muscle, build muscle.  If you are doing cardio, do cardio.  Don't try to combine them. \n\nI truly think after all these years is that it is very important to FEEL the muscle contracting.  This is more important that pushing the weight.  The weight is only a tool to build the muscle, not the final goal.  You are training the muscle not moving the weight.  This is the concept.\n\nI think that with too many reps like 30, it is hard to "feel" it.
274819
I'd switch off doing some sort of aerobic workout (i.e. running, jogging, biking, swimming, etc.) and alternate that with weight training. The purpose of including aerobic exercise in your exercise routine is to burn a lot of calories; the weight training helps strengthen and give more shape to your muscles. Doing those both in combination, you'll actually be able to see the new muscle that you're building, instead of it being hidden by a layer of fat.
227695
how long/hard do you work per day?  i guess the obvious answer is to make sure you sleep enough and eat enough.  if you do, then you can give it a shot...it's pretty cheap.  it's mainly used by bodybuilders so if it gives them the energy to go through their workouts, it should probably get you through the day.
423547
Drumming is unlikely to do much for your muscle mass, because there isn't a lot of resistance going on.  However, it's probably pretty good for muscle tone and strength, and if you get your heart rate up it's good cardio, especially if you can keep your arms at or above the level of your heart.  (That works the heart a little extra, because it has to pump blood UP instead of down.)\n\nThe classic rule of thumb for exercise is that you do light weight with lots of repetitions if you want definition (that is, "cuts" between the muscles), and heavy weights with few repetitions if you want mass (that is, to "bulk up.")  \n\nClearly, even the most vigorous rock drumming falls into category 1.  Make no mistake, it IS good for you -- that's why you feel the burn while doing it.  And it would be a good "partner exercise" with high-weight power lifting, because it would help define the big muscles you're getting with the high weights, and also keep working on your speed, timing and cardio condition.
13718
I'm assuming you are talking about anabolic steroids. If so, the best cycle is to not use them. They do more harm than good. Yes, they will make your muscles grow (with a good exercise program), but the side effects are pretty bad. Here is a list of some side effects:\n\nsevere acne\nreduced sexual function\ntesticular atrophy\npremature baldness\nabnormal breast development (in males)\npermenant increase in body hair (in females)\nenlargement of the heart\nincreases of prostate cancer in heavy users\nliver damage\n\nSound fun. doesn't it.
112619
are you burning fat or building muscle?\n\nIt depends on what you are doing.  It sounds very good for building muscle..not the best for burning fat.\n\nIt is a tough workout none the less!!  Keep it up!
519326
It can hurt, but in most cases it will help.   Just don't try to bulk up too much.  Heavy weight and low reps will help to build bulky muscle.  Lighter weight and higher reps will help to build lean tight muscles.  Bulky muscles will weigh you down...this is okay for linebackers, but not for marathon runners.
651020
i think some people misunderstand you and think your talking about actually running inside the pool.\n\nhowever, as another swimmer, i believe you are talking about actually running outside of the pool. \n\nin my opinion, i think it helps somewhat. you really should be doing both strength training and endurance training. i dont believe running helps all that much because first of all, it does not really help your kicking muscles at all. and second, all it does is increase your heart rate. so, what i reccomend, is running maybe 3 times a week for just 20 minutes in addition to your workouts.
283604
Not even Arnold was perfect so you may want to stop worrying about it; however i thnk the concensus among modern weight trainers is that to build muscle mass you have to focus on forcing the muscle to fully contract during the 'pump' phase - usually attained with high weights low reps HOWEVER different people may find different methods work better.  Also give adequate time between sessions to allow the muscle to rest - overworking muscles have proven to produce LESS mass not more.
56843
jogging is an aerobic exercise and will not cause much muscle growth, if any.  Only reistance training can cause muscle growth.  Jogging however can result in loss of bodyfat, which can make you appear to be more toned.  IF getting toned if you objective, then try combining weight training and jogging as part of your fitness regiment.  Weight exercises can help you target specific body parts that you want to improve, more so than jogging.
379583
First of all, creatine is for adults who have been lifting for a while.  After lifting for many years, a person reaches a limit of strength.  He uses the creatine to see new muscle.  But your still growing and a beginner such as yourself can build new muscle just the same  as if you were on creatine. Basically it's a waste for you.  Plus your still growing lifting heavy weights will stunt your growth.  Go ask your baseball coach or any doctor.  They will tell you the same thing.
216959
It is always great to have a good body..gives you confidence in yourself. Extreme body building is just that ... extreme and puts you outside the limits of what most consider "good body." And extreme body builders are often viewed as exceptionally vain...not good as far as most women are concerned. I highly recommend being all you can be...go for it... IT is fun, it gives you energy like you won't believe, and you will like the way you feel about yourself. You will also like how others look at you...not a bad deal, considering.
162445
Some supplements are neccessary such as multi-vitamins and protein drinks,others are a waste of money.The best thing to do is visit with a qualified health proffessional who can guide you.Body building supplements can be dangerous you need to procceed with caution and do so under expert guidance.
129726
Seems a little excessive just to keep fit but if you're training for a marathon, then that's a different story! Just be careful you don't burn yourself out!!
584042
Yes and no.\n\nProtein powders are exactly what they say on the tin - protein.  If your diet, for whatever reason, is lacking in protein then they have their place for you.  Just the same as an anaemic may take iron supplements.\n\nHowever, the body can only synthesize so much protein at a time, so if your dietary supply of protein is sufficient for your needs, the surplus is (to be blunt) pissed back out.  I can think of more enjoyable ways to piss your money away.\n\nA cheap way to make an equally effective source of protein in the form of a shake is to add powdered milk to your drink - about 2-3 tablespoons per pint.  A tin of marvel costs about a quid.  It's pretty much the same thing.\n\nCreatine is a different matter and the jury is still out on it.  Most of the studies done on creatine have been funded by...guess who?  Yep, the people who make and market it.  \n\nCreatine phosphate is a molecule involved in energy release in the body.  It is used to make more adenosine triphosphate when it is being burned at a high rate.  The idea is that by taking artificial ammounts, you will have extra energy and your muscle's supply will become less depleted meaning they grow more quickly after exercise.\n\nOf the relatively independent studies, the muscle growth has been shown to be pretty much a load of rubbish.  Your body simply stops producing as much of its own creatine phosphate when you have the artificially introduced stuff.\n\nThere is one genuine, relatively long term and independent study which has shown that olympic standard squash players showed a 1% performance enhanced effect due to creatine.  If you're training your cardio system as hard as an olympic standard squash player, then yes, it appears worth it.\n\nThe long term effects of creatine supplementation cannot yet be known, as it has only been on the market for around fifteen years.  Already there are suggestions that it can cause digestive and kidney problems - which doesn't bode well.  Later research suggests that this is more due to the powders that the creatine is carried in, so the liquid forms should be safer.\n\nWhat about all the testimonials from sports personalities?\na) Would you admit to taking steroids?\nb) Here's a hundred grand to say you use our milkshake...deal?\nc) Sports persons have a very high calorie requirement - shakes or another plate of pasta in between your running?\n\nThere is also the placebo effect to take into account.  Various studies have shown that placebo groups make improvements because the people think they're getting a special pill to make them bigger, stronger, faster, whatever.  So they're more motivated, so they train harder, which (guess what?) leads to improved outcome.\n\nSo even if they do nothing for you, if you believe they do, they actually will...oddly enough.