# What is the best way to build muscle? **URL:** \ **Category:** Factual Questions\ **Created:** [March 17, 2001, 7:00pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398 "2001-03-17T19:00:40Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![Max\_Torque](https://avatars.discourse-cdn.com/v4/letter/m/e9bcb4/32.png) [@Max\_Torque](https://boards.straightdope.com/u/Max_Torque)\ **Post date:** [March 18, 2001, 5:24pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/21 "2001-03-18T17:24:54Z")
> [@](#): > > \*Originally posted by Sue Duhnym \* > **Also, I do belong to a gym, but at home have a StairMaster, a weight bench with leg thingy (so I DO do those hamstring curls) and a set of PowerBlocks weights (HUGE props to Max Torque for that suggestion!!!).** Cool, a vanity search that paid off! Glad my advice turned out to be helpful, and, for what it’s worth, you’re quite the dish to start with, so why you’re seeking improvement is beyond me. But, since you asked about building muscle, I gotta say that, as far as adding muscle bulk, one strategy above all others has worked best for me in the past: set the weight so heavy that you can barely finish a set of ten. Rest for 60 seconds, then do it again, then one more time. If you’re not ready to throw up yet, do it again. I know, it sounds perverse and wrong, but “work until you feel like throwing up” showed results. Of course, I wasn’t able to stick with that program for long… ---
**Author:** ![Harold\_Wismann](https://avatars.discourse-cdn.com/v4/letter/h/eb8c5e/32.png) [@Harold\_Wismann](https://boards.straightdope.com/u/Harold_Wismann)\ **Post date:** [March 18, 2001, 6:09pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/22 "2001-03-18T18:09:17Z")
To create muscle requires the following: exercise (many forms)weightlifting,yoga,martial arts, Tai chi, chi kung,gymnastics, swimming, or just resistive movement will produce muscle mass and quality of tone. water at least 8 cups a day (filtered water is best) nutrition–all minerals and vitamins (zinc, copper, and magnesium and calcium are critical as well as 93 other vitamins and minerals. If you are deficient, the body resists producing muscle tone and attempts to balance the deficiency. Make sure your fats are covered, deficiency in certain critacal fats will slow down the process of muscle development. stress reduction within your quality of life; stress tears down biological processes, develop a regimen of spirituality; includes meditation, prayer, giving of oneself through sharing your gifts with others, asking the angels for assistance, and developing your awareness of the eternal reality which surrounds you. a good web site to check our is: [http://angerra.com/Angerra\_2000/](http://angerra.com/Angerra_2000/) ---
**Author:** ![barbitu8](https://avatars.discourse-cdn.com/v4/letter/b/839c29/32.png) [@barbitu8](https://boards.straightdope.com/u/barbitu8)\ **Post date:** [March 18, 2001, 6:17pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/23 "2001-03-18T18:17:19Z")
Dr. Paprika brought in stretching, which is a great idea. The hamstring stretch I do involves placing your foot on a step or other elevated structure, and reaching over with the hand on the same side, attempt to touch your toes. This way, in case you have back problems, you won’t aggravate your back. Even without reaching with your hand, that stretches the hamstring. Another one, which stretches the hamstrings near the gluteus, is to place your feet vertically on a wall, while you lie on the ground. But also, stretch all the muscles that you work out. There are plenty of good stretching and yoga books around. ---
**Author:** ![Watermelon\_Man](https://avatars.discourse-cdn.com/v4/letter/w/22d042/32.png) [@Watermelon\_Man](https://boards.straightdope.com/u/Watermelon_Man)\ **Post date:** [March 18, 2001, 6:41pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/24 "2001-03-18T18:41:06Z")
Hmm… I have a similar problem… I have been an extremely skinny guy all my life - at an equilibrium of 6’1 and 128 lbs for the last 15 years or so. But after getting married things have sterted to change, I put on more than 20 lbs in the last year. OO what married life can do to you!!..The main problem being: This extra weight is not evenly distributed! ANd exercising seems so boring to me, it’s kind of difficult to force me into doing it. So, looks like I will be a very funny looking guy a couple of years later!! By the way, what’s wrong with birdy legs??? A curvy chick with birdy legs can be one helluva babe!!! 🙂 Cheers Sue!! YOur Watermelon! ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [March 18, 2001, 8:39pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/25 "2001-03-18T20:39:59Z")
> [@](#): > > (You need) zinc, copper, and magnesium and calcium are critical as well as 93 other vitamins and minerals. Harold, I bet the pharmacists all smile when they see you enter the drug store. You’re their financial wet dream in the flesh. If you’re not being sarcastic, please find a non-commercial cite for this ridiculous claim. ---
**Author:** ![Sue\_Duhnym](https://avatars.discourse-cdn.com/v4/letter/s/91b2a8/32.png) [@Sue\_Duhnym](https://boards.straightdope.com/u/Sue_Duhnym)\ **Post date:** [March 18, 2001, 10:31pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/26 "2001-03-18T22:31:40Z")
> [@](#): > > \*Originally posted by Max Torque \* > \*\*perverse and wrong, \*\* Finally something that inspires me! 😃 **Dr. Paprika** , I’m confused about this: > [@](#): > > Deadlifts: stand up to a heavy barbell with your shins against the handle with your feet shoulder width apart and toes forward and slightly outward. Bend down, grasp the handle with an overhand grip and bend your legs until your hips are below your shoulders and slightly below your knees. Keep your head upright and look straight ahead throughout this exercise which works the front thighs and erector spinae with a secondary hamstring emphasis. Am I supposed to lift that barbell or just waggle my butt up and down? And this too: > [@](#): > > Hyperextensions: a bench where you keep your legs supported, bend you torso and head down towars the floor, and raise your torso and head against gravity. This sounds like it would be for my back or stomach, based on whether I was lying face-down or face-up. Is this what you mean or am I envisioning it incorrectly? ---
**Author:** ![Turbo\_Dog](https://avatars.discourse-cdn.com/v4/letter/t/ce73a5/32.png) [@Turbo\_Dog](https://boards.straightdope.com/u/Turbo_Dog)\ **Post date:** [March 18, 2001, 10:45pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/27 "2001-03-18T22:45:45Z")
Cheap huh? That makes up half of my perfect woman! I’ll keep my eyes out for it:) Thanks! ---
**Author:** ![OneChance](https://avatars.discourse-cdn.com/v4/letter/o/74df32/32.png) [@OneChance](https://boards.straightdope.com/u/OneChance)\ **Post date:** [March 18, 2001, 10:49pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/28 "2001-03-18T22:49:46Z")
Check out the [MFW FAQ](http://www.trygve.com/mfw_faq.html). Good stuff there. ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [March 19, 2001, 12:14am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/29 "2001-03-19T00:14:49Z")
In a deadlift, the weight is heavy enough that when you try to lift it, you can’t. You bend over and your butt wiggles down, but the bar is too heavy to wiggle it back up until you let go. Many good exercises involve trying to move an immovable object along the lines of Zen Buddhism or debating with certain Dopers. I’m sure a good picture of the movement is somewhere on the Net. The hyperextension bench is a piece of apparatus at your gym. Your head faces down, probably much as you envision. It works your stomach, true, but also your hamstrings, especially if the cushioned pad you bend over is below your stomach and closer to your legs. Roller-blading is also good for the hamstrings. The hamstrings consist of three distinct muscles on the back of your leg. It can be hard to work them in isolation, but for muscle growth your best bet is on squats and leg curls. The other exercises are still well worth doing if you want to concentrate on them, though. ---
**Author:** ![Capiz](https://avatars.discourse-cdn.com/v4/letter/c/c5a1d2/32.png) [@Capiz](https://boards.straightdope.com/u/Capiz)\ **Post date:** [March 19, 2001, 12:22am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/30 "2001-03-19T00:22:41Z")
The body was designed to work not to work out necessarily. Children get tons of excercise just playing, running around, wrestling, etc. As adults we seem to lose this and become sedentary. Why not learn to play again or atleast find a job that physically challenges you. Here are some of my suggestions (some of which I’m looking into): Blacksmithing…many of these guys are quite big and burly Construction…get paid to work out Taking the stairs instead of the elevator Dig some ditches… Take up swimming…pretty much works all the muscles Martial arts… ever did judo fit-ins (practice throws)? Obstacle course… ladders, walls, and cargo nets, oh my! Juggling… get limited toning from juggling heavy things Cut some firewood…no chainsaws allowed Yoga…as mentioned earlier…there are many types Many of these will build practical muscles instead of cosmetic muscles. No one has ever accused body builders of being the best athletes in the world. Remember you are not alone in the struggle for strength. Fine something that interests you that will work for the long run. Oh yeah…a partner who is there to help motivate you may be the best trainer of all. ---
**Author:** ![Dr\_Paprika](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dr_paprika/32/3042_2.png) [@Dr\_Paprika](https://boards.straightdope.com/u/Dr_Paprika)\ **Post date:** [March 19, 2001, 12:24am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/31 "2001-03-19T00:24:50Z")
Whoops! While you can do the deadlift as I described, the usual method IS to waggle your butt up and down. Do what I said the first time, than: 1. Pull the barbell up along your legs by straightening our legs than extending your hips to bring your body upright, so the barbell rests across your thighs at the end of the movement. 2.`Lower the barbell slowly along the same path, flexing the hips before the legs as you return the barbell to the starting position I described above. Repeat as needed. Don’t use too much weight; try starting with about a quarter of your body weight on the barbell, or even less. ---
**Author:** ![Aestivalis](https://avatars.discourse-cdn.com/v4/letter/a/d6d6ee/32.png) [@Aestivalis](https://boards.straightdope.com/u/Aestivalis)\ **Post date:** [March 19, 2001, 1:19am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/32 "2001-03-19T01:19:18Z")
Most importantly for the deadlift, don’t round your back! Keep your head up and push with your legs, instead of pulling with your arms or back. As far as grip, some people will grip with one hand overhand and one underhand, this may be more comfortable and slightly more manueverable than both overhand. ---
**Author:** ![YWalker](https://avatars.discourse-cdn.com/v4/letter/y/6f9a4e/32.png) [@YWalker](https://boards.straightdope.com/u/YWalker)\ **Post date:** [March 19, 2001, 5:48am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/33 "2001-03-19T05:48:37Z")
I took a YMCA strength instructor training class a couple of years ago. Our recommended guidelines were to select a weight where you could do only 8 - 12 repetitions while still using good form. (When you can do more while still maintaining good form, it’s time to move up to a higher weight.) 1 to 3 sets were recommended. I wish I could find my text book, but I can’t . However, based upon research done by Wayne Westcott of the South Shore YMCA (he’s pretty much the research guru for YMCA of the USA), the consensus was that doing 1 set was fine. I wanted to find the exact statistic for you, which IIRC, was that doing 1 set gave approximately 85% of the results of performing 2 or 3 sets. (And the 3rd set gave little extra benefit beyond the second, etc.) You can find some brief references to some of his other research work (including an oblique reference to this finding) [here.]([http://www.ssymca.org/quincy/wayne\_westcott\_artilces.htm#Facts](http://www.ssymca.org/quincy/wayne_westcott_artilces.htm#Facts) About Fitness) One of Westcott’s more recent findings suggest that stretching the muscle immediately after exercising it aids more in strength and flexibility than waiting until the end of your session for a complete stretching session. (See the article in the above reference.) This can be easier said than done in a crowded weight room, however. (But it does make me a little less grumpy when some yutz jumps in front of me in the circuit and makes me wait — it gives me a minute or so to get my stretch in.) Other thoughts in brief: Slow is better. Also, don’t let gravity do the work on the way down (the “eccentric” portion of the muscle contraction — the lift is the “concentric” part of the contraction.) In general, if you work one muscle group, you also need to work its opposing muscle group. Otherwise, you can create a muscle imbalance which can put the adjacent joint (your knee) at risk. In other words, just because you want to concentrate on building the back ouf your thighs (the hamstrings), don’t forget about the front (the quadriceps.) A fun cardio workout which also works the thighs (front and back) is cardio kickboxing. You also need plenty of sleep, which I’m robbing myself of here… good night. ---
**Author:** ![barbitu8](https://avatars.discourse-cdn.com/v4/letter/b/839c29/32.png) [@barbitu8](https://boards.straightdope.com/u/barbitu8)\ **Post date:** [March 19, 2001, 11:35pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/34 "2001-03-19T23:35:49Z")
Right on, Walker. I also read the conclusion garnered from studies concerning sets. I don’t remember the exact percentages (I think 85% for only one, however, is a little big), but I do remember that 3 sets gave very little more than 2. That’s why I stick with 2. But, Walker, what about the 15-20 reps recommended for the legs and trunk? I’ve read that from various sources. The exercise physiologist at my wellness center recommends that too. I don’t move up the weights too quickly, even if I can do the max for 2 sets. I wait until I can do that for 3 consecutive work-outs. I don’t want to risk injury. ---
**Author:** ![voguevixen](https://avatars.discourse-cdn.com/v4/letter/v/b5ac83/32.png) [@voguevixen](https://boards.straightdope.com/u/voguevixen)\ **Post date:** [March 20, 2001, 1:45am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/35 "2001-03-20T01:45:13Z")
> [@](#): > > \*Originally posted by Dr\_Paprika \* > \*\*Don’t use too much weight; try starting with about a quarter of your body weight on the barbell, or even less. > \*\* Holy cows! I’d say WAY LESS! How 'bout she trys starting out with a weight she can lift? She wants to build muscle, not put herself in the hospital! (I started lifting weights 3 months ago and have just recently worked my way up to a 20lb barbell – yes, I started with a measly 10lbs, and even that was enough of a strain to cause visible results after just a month – believe me, 20lbs is nowhere near a quarter of my weight.) ---
**Author:** ![YWalker](https://avatars.discourse-cdn.com/v4/letter/y/6f9a4e/32.png) [@YWalker](https://boards.straightdope.com/u/YWalker)\ **Post date:** [March 20, 2001, 3:32am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/36 "2001-03-20T03:32:44Z")
> [@](#): > > \*Originally posted by barbitu8 \* > \*\*Right on, Walker. I also read the conclusion garnered from studies concerning sets. I don’t remember the exact percentages (I think 85% for only one, however, is a little big), but I do remember that 3 sets gave very little more than 2. That’s why I stick with 2. But, Walker, what about the 15-20 reps recommended for the legs and trunk? I’ve read that from various sources. The exercise physiologist at my wellness center recommends that too. > > I don’t move up the weights too quickly, even if I can do the max for 2 sets. I wait until I can do that for 3 consecutive work-outs. I don’t want to risk injury. \*\* Yeah, 85% may be a bit high on that — that’s why it’s driving me nuts that I can’t find that the text to give the number correctly. However, whatever the number was, it was very clear to me that although doing 2 sets will take approximately twice the time of a single set, it comes nowhere close to giving twice the benefit. The incremental difference in adding an extra set was VERY small for adding on that third set, though, so I think 2 probably would be optimal if you have the time. (Time is always an issue for me, though, since I have kids at home.) I also agree with you on progression. I personally tend to wait to move up to the next level until I notice that I’ve been able to knock out 13 or 14 reps for a couple of consecutive workouts ---- and I feel free to stay where I am or even drop a level if I’m feeling sub-par or have been unable to work out for a week or so due to illness or travel. I haven’t seen any hard documentation on the 15-20 reps for lower body/trunk, although I have heard that recommendation, too. I’ll check with some of our personal trainers next week (I’m going out of town again tomorrow.) ---
**Author:** ![tsunamisurfer](https://avatars.discourse-cdn.com/v4/letter/t/a698b9/32.png) [@tsunamisurfer](https://boards.straightdope.com/u/tsunamisurfer)\ **Post date:** [March 20, 2001, 4:31am UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/37 "2001-03-20T04:31:05Z")
[QUOTE] \*Originally posted by YWalker \* \*\*I wanted to find the exact statistic for you, which IIRC, was that doing 1 set gave approximately 85% of the results of performing 2 or 3 sets. (And the 3rd set gave little extra benefit beyond the second, etc.) That’s right. (I said this above.) New research shows 1 set does essentially the same as 2 or 3. **One of Westcott’s more recent findings suggest that stretching the muscle immediately after exercising it aids more in strength and flexibility than waiting until the end of your session for a complete stretching session.** Correct, again. Subjects who stretched for about 15-20 seconds after each set showed significant strength and flexibility gains over those who didn’t. Bottom line: stretching speeds muscle growth and strength. One hard set is probably enough. ---
**Author:** ![barbitu8](https://avatars.discourse-cdn.com/v4/letter/b/839c29/32.png) [@barbitu8](https://boards.straightdope.com/u/barbitu8)\ **Post date:** [March 22, 2001, 7:07pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/38 "2001-03-22T19:07:13Z")
> [@](#): > > _Originally posted by tsunamisurfer \* > \*\* muscle building is 70 percent DIETARY. That means lots of lean protein. Plus rest, water, and good genes. Forget about the expensive body-building pills and powders at the health food store. Concentrate on lean cuts of meat, tuna, and even soy._\* It hsa been said in the many posts re weight building that you have to eat a lot of protein. I’ve read that that is not so, but no having any cites available, I refrained, generally, from contradicting those posts. Now I’ve come across a new one: Running Journal, April 2001 ([www.running.net](http://www.running.net)) The column is by Nancy Clark, M.S., R.D. It is not on the web, but here’s a quote: "Maximum [protein] for all healty athletes, including body builders, 0.9 grams [of protein/lb body weight]. Example: If you weigh 160 pounds and want the maximum acceptable protein intake…you’d need 144 grams of protein - an amount you could easily consume from a day’s diet that includes 1 quart skim milk, 1 can tuna, and 8 ounces chicken breast. “I recommend protein supplements only in a few medical situations, such as for malnourished patients with AIDS or cancer, or clients with anorexia who refuse to eat other sources of protein. Few healthy athletes need to spend money on protein supplements; supplements have no magic ingredients. Even vegetarian athletes can get enough protein through plant and dairy foods. Wholesome food works fine!” ---
**Author:** ![Max\_Torque](https://avatars.discourse-cdn.com/v4/letter/m/e9bcb4/32.png) [@Max\_Torque](https://boards.straightdope.com/u/Max_Torque)\ **Post date:** [March 22, 2001, 7:53pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/39 "2001-03-22T19:53:44Z")
Just under a gram per pound? Jeez, that’s a lot, but I notice that’s listed as a “maximum”. I’ve heard that bodybuilders seeking to add muscle mass should consume 1 gram of protein per kilogram of body weight (remember, 1 kg = 2.2 lbs). And gulping down massive amounts of protein in a single sitting while neglecting protein intake for the rest of the day is a great shortcut to kidney damage, IIRC… ---
**Author:** ![barbitu8](https://avatars.discourse-cdn.com/v4/letter/b/839c29/32.png) [@barbitu8](https://boards.straightdope.com/u/barbitu8)\ **Post date:** [March 22, 2001, 9:32pm UTC](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398/40 "2001-03-22T21:32:26Z")
I think that was one additional gram per kgm. It does make better sense to relate grams to kgs rather than pounds. In any event, one should not take excess protein for the reason you stated. [Previous page](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398.md?page=1) [Next page](https://boards.straightdope.com/t/what-is-the-best-way-to-build-muscle/58398.md?page=3)