Methods of organizing one's training.

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4answers
2k views

Bodyweight exercise for traps

Does anybody know a good bodyweight exercise for traps and neck? I have tried the inverted shoulder press but would appreciate other suggestions.
7
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4answers
767 views

What kind of exercises can I do at home with no equipment?

My current exercise/fitness plan involves just healthier eating and running at least 3 days a week. However, I want to try to include some exercises that I can do on my off-days from running in order ...
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2answers
3k views

Eating before/after an evening workout?

If I'm working out in the evening (an hour of cardio at, say, 8pm-9pm), should I have dinner before or afterwards? What effects will it have on a) my workout if I eat beforehand and b) my recovery if ...
7
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1answer
159 views

How to superset effectively?

I am just starting to incorporate some dumbbell exercises in my workout. I try to reduce pauses between exercises to get more stuff done in the same time and spend less time waiting. At the moment I ...
7
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2answers
2k views

Is 5 to 6 times workout per Week too much for the muscles to recover?

After my time in the army (5 Months), i gained 6kg. My eating habits got lost and I ate everything and to any time. Now I gained alot of belly-fat, but when i look at the rest of my body i don't look ...
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4answers
620 views

How to choose a routine for building muscles?

When searching for the internet, or even talking to trainers, you will get an infinite number of routines. How should one choose a routine that is best for him? Is there any logic about it at all? ...
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5answers
6k views

Resuming workouts after 2 months. Any beginner workout suggestions?

I had to take a break from working out for 2 months. When resuming after a long break, are there any good alternative workout plans that you follow to gain back some of the lost strength and stamina ...
6
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2answers
237 views

Can doing the same kind of exercise workout daily provide any good improvements?

I've been learning kickboxing from a local trainer in my city for the last 2 months. I've noticed that in one hour of workout he made us to do the same workout exercises with some minor changes. I've ...
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2answers
730 views

Is running 10 miles twice a week too much when is combined with swimming and weightlifting?

I went through a period of having recurring knee pain while mainly been using a treadmill. I stopped running on the treadmill and took up road running and also did more swimming. So now my current ...
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2answers
4k views

Is it necessary to have a rest week?

I have seen fitness programs that focus six days of workout per week, and following three or four weeks have an entire recovery week. The term "recovery" is misleading, because you still workout six ...
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3answers
4k views

Deadlifts and squats with hyperlordosis?

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, trying to stay in a 6-10 rep per set range, changed my diet to low-carb, trying to put ...
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1answer
4k views

What is the best set of dumbbell exercises for a complete upper arm workout?

I'd like to find a good set of dumbbell exercises for a "complete" upper arm workout - working out the biceps, triceps, and brachialis* muscles fairly evenly. What combination of curls or other ...
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3answers
208 views

Alternating between similar exercises

I read multiple times that the body gets used to certain exercises and will adapt to them, so the training effect for doing the same exercise minimizes. And although two quite similar exercises will ...
6
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2answers
263 views

Building a custom upper body routine

My doctor has instructed me to stop doing all leg exercises, and as such I know have to revise my workout routine. I am considering building a custom A/B split upper-body routine and doing my ...
6
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1answer
136 views

How much time is appropriate 7-year-old to play “Fit in Six” on the PS3?

How much daily time is appropriate for a child of 7 years to do the routines in the game "Fit in Six" on the PlayStation 3? My son is thin, but is very active and likes these routines. However, I do ...
6
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1answer
355 views

What kind of muscle workout was Mike Tyson was doing?

I'm looking for the details of the muscle workouts that Mike Tyson was doing when he was training. I need to know what muscle groups he was concentrating on, and what workouts he was doing for those ...
6
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3answers
1k views

Which resources should I go to for programming ring training?

I just received a set of EXF gymnastics rings (thanks, Team Chaos!) and I have a smorgasbord of individual exercises that I'd like to try. However, I don't want to do just a collection of random ...
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2answers
6k views

Should you workout abs every day or include rest days like other body parts?

Having a debate with a friend where he says you can do ab exercises basically everyday (planks, knee lifts, exercise ball sit ups, etc) and others have said that you said treat is like other body ...
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3answers
97 views

How long until a new workout/diet is assessed?

How long is a reasonable amount of time to assess whether or not a new workout and/or diet regimen is working? I've heard many people complain about not losing weight after a week but I've also ...
6
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3answers
284 views

Time window for fitness tracking - four weeks or longer?

My tracking for fitness is currently based on a 28 day (4 weeks) time window. For example, my goal is to have 3 high intensity exercises per week which means that over the four weeks, it should be 12. ...
6
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3answers
362 views

Creating a swimming workout schedule

I'm looking to create myself a good swimming workout schedule and need some advice. What is the best schedule to get optimum results? How often should one have rest days? I'm currently looking at ...
6
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2answers
134 views

Going from training 3 days/week to 4 days/week

I've been training three days per week for about two months now and feel that I want to increase the amount of training I do. From mon - wed - fri, to mon-tue-thu-fri. Currently I have a two day ...
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4answers
4k views

Home weight gaining exercise list

I am 23, software engineer in profession. My height is 5'8" and I weigh around 57+. I want to gain some more weight with a better shape. But unfortunately I don't have enough time to go to a gym. I am ...
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7answers
4k views

How to build muscle strength without exercise? [closed]

So I have six eight years of trial-and-error evidence to show that I am incapable of building strength to any measurable degree from any form of exercise. I do not show results and I have become tired ...
5
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5answers
251 views

How to train to make the most out of only 90 minutes of training per week?

Once I'm asking a question on behalf of someone else who isn't comfortable to write on an English site: My wife wants to get in shape, i.e. lose some fat, gain some muscle, increase stamina, increase ...
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2answers
2k views

Loose lower belly (Bellow Naval area)

My lower belly (the naval area and bellow it) seems a bit outward, I am not fat I am really slim, in fact my chest is just thin and normal, but the lower belly seems a bit outward. Please suggest me ...
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5answers
970 views

Exercise for six pack abs

I want to have six pack abs and I am doing 6 different exercises for that. But none of them more than 10 times. Is it sufficient or do I need to increase the number of repetitions? Could anyone ...
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6answers
1k views

Is it better to do Barbell Squats with a lower weight or Smith Machine higher weight?

I've been doing the Stronglifts 5x5 program as you guys sugested and it's been amazing. I can really say that I feel great. Being a complete newbie as I started I had no idea there's a difference ...
5
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3answers
8k views

How to structure a high intensity interval training (HIIT) program?

I have read some good things about high intensity interval training (HIIT) programs, and wanted to give one a try. The problem is I don't know how the structure of one works, so I cannot build one ...
5
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3answers
2k views

is it necessary to do exercise that target only one muscle a day

I live in India and have joined 4-5 gyms in last 4-5 years in different cities. Every time people do and also suggest me to do exercise that target only one muscle per day. e.g. on Monday only biceps ...
5
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2answers
196 views

Weights versus cardio, or weights with cardio

This is specific to an obese individual. For weight loss - is it better to first focus on cardio, and then move on to weights, or is the combination a better approach? And why?
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2answers
287 views

Is resting affected by office work?

I'm a computer programmer and I basically sit around for 8 hours each day just staring at the screen, coding. I started working out for about 3 months now. I'm working out from 12:00 to 12:40 pm ...
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2answers
8k views

How to harden muscles?

Specifically, harden. To elaborate: I weight 130; my friend weighs 200. He's very muscular. But I'm strong for my weight-- we both do one arm bicep curls at 40 pounds. I have no trouble with ...
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2answers
1k views

What are key points to focus on when trying to increase the size and definition of the bicep?

How does one work the bicep to it's max? Admittedly, I know I'm guilty of lack of symmetry because I do a lot of exercise that build my triceps. Therefore, I think my biceps have suffered and I ...
5
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3answers
8k views

How good/bad an idea is it to work out twice a day?

Let's imagine you're not limited by time/work, therefore you can work out twice a day, for example once in the morning and once in the evening (big time gap between those two work outs). Is this a ...
5
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3answers
165 views

Will training for size increase my strength?

There are a lot of suggestions to do 8-12 reps with short rest for size and less reps with longer rest for strength. Won't my strength increase if I do size workouts with gradual increase of the ...
5
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2answers
191 views

How can I get stronger while involved in other physical activities?

I am training for some time now but I don't feel like my schedule is in balance. I switch between: Scheme 1: Neck Flexion (neck) Lying Neck Extension (neck) Arnold Press (shoulder) Rear Lateral ...
5
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2answers
1k views

A strength workout with only adjustable dumbbells

While I recover from two simultaneous tendonitis caused by improper use of the pull-down machine, I cannot help thinking and re-designing the program I am going to do when I return to training. For ...
5
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3answers
561 views

Any solid reasoning behind the fitness regime: 1 set, as many reps as possible?

I recently signed up for a new gym closer to where I live. Together with the signup they were offering structuring a workout schedule with a personal trainer, which I gladly took. After talking about ...
5
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1answer
209 views

Workout Intensity vs. duration

I came across an article that said 'If you don't finish your workout in around an hour it's probably not that intense'. How far is this true ? (Workout here refers to just the strength training ...
5
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1answer
1k views

What kind of workouts can I get on a bicycle?

I currently do running, but it just isn't that fun for me anymore, and I'd like to turn my enjoyment of biking into fitness routine. Do I need a certain style of bike to attain a more productive ...
5
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1answer
118 views

What is the best way to integrate brief sessions in my workplace gym into my strength and body building practices?

My job as a software developer requires me to spend nine hours a day in an office. The building has a gym, but it is not so well equipped that I use it as my primary facility. I work out at another ...
5
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2answers
597 views

Workout plan for a lazy person

I have been going to the gym (on and off) for about 20 years (I am in my late 30s). One thing that I have definitely established is that I do not like getting very tired and if I do work out hard, it ...
5
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1answer
536 views

Help me balance my cardio, circuit-training, and weight lifting workouts

I've been off the horse for a few months now, but I'm ready to climb back on and in trying to make a schedule I'm remembering something that I've been confused about for a while. There are three ...
5
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4answers
83 views

How Should I Tackle My Routine?

I am a 14 year old female, a little over 5'4 (162 cm), and weigh about 175 lbs (79 kg). Recently, I realized that I needed to get in shape and be healthy. I've got a lot of physical problems to ...
5
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2answers
91 views

What book(s) cover supplemental strength and conditioning for an amateur sportsman?

I've read Starting Strength, Practical Programming, various Dan John and Pavel Tsatsouline titles, and Tom Kurz' Science of Sports Training. With the exception of that last title, all the strength and ...
5
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1answer
278 views

Long overtraining - What is the solution and how much time is needed to recover?

A week ago, followed by 4-5 months of high intensive training I decided to take a break from the gym. I felt very disappointed and discouraged as I was training very hard and there were no gains, ...
5
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1answer
1k views

Is it benificial to take off rest days between bodyweight workouts?

My regular workout consists of about 3/4 sets of 90 pushups and furthermore some situps. I am 19 years old. Would it be bad to do this workout (almost) every day of the week? And would doing it as ...
5
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2answers
376 views

30% Body fat, what habits should I adopt?

I'm a 22 year old female. My body fat is 31%. I hadn't exercised in really long because I started last week because the flab I've gained on my stomach, thighs and sides of the stomach has become ...
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6answers
5k views

How can I get in shape in one month?

My best friend is getting married next month and I'm in the wedding. It turns out they invited my ex whom I haven't seen in a year. I would like to get into shape quickly. However I work long days in ...