Add 5-10 lb (2.3-4.5 kg) every few weeks to maintain muscle growth. Start with 5-20 lb dumbbells if unable to complete 14-22 reps. Focus on 6-10 reps per exercise to exhaust muscles
Skeletal muscle controls movement and posture. Cardiac muscle pumps blood. Smooth muscle supports various body systems
Creatine is naturally produced by body for energy and muscle growth. Powdered creatine is popular dietary supplement for muscle mass. Liquid creatine should be avoided as it degrades when mixed with water. Creatine is safe but not FDA-approved as supplement
Tool estimates skeletal muscle mass based on body parameters and fat percentage. Uses formulas from 2000 study on 468 individuals. Calculates muscle mass from DXA measurements of arms and legs
Body fat percentage is calculated as fat divided by total body weight. Essential fat for men is around 2%, women need 8-10%. Age affects body fat measurements, with higher levels in older adults
Biceps should be measured when arms are cold and relaxed. Measurements should be taken at mid-point between elbow and shoulder. Flexed measurements are more accurate but less appealing