Methods of organizing one's training.

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6
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2answers
3k 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 ...
5
votes
3answers
4k 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 ...
2
votes
2answers
236 views

How long should i excercise?

I used to do physical activity in my school-days but after college it got reduced and after that none. I started doing exercises five month back I am following this regular exercise routine. 6km ...
1
vote
1answer
185 views

How do I construct a cutting plan?

As the title suggests, I was wondering how one should go about constructing a proper cutting diet and workout plan? I will be finishing with a bulking routine at the end of August, and I would like to ...
0
votes
1answer
1k views

30 Day Ab Challenge

I don't have very much about fitness and what is efficient or not. Is this program constructed well enough to produce good results in your opinion? Thank you for your insight.
5
votes
2answers
560 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 ...
4
votes
1answer
1k views

Daily Health Routine and gaining weight suggestion

I am 23 years old, 5'8" in height. My weight is 56 kg. My daily schedule is busy, sometimes I can not take my meals on time. I should gain some muscle as my age is growing, looking like a skinny man. ...
3
votes
2answers
89 views

How to integrate box squat to my weekly leg workout

I'm usually free squatting (8x) and leg pressing (4x) For a change, and also to see whether I can improve 1-my hip flexors and 2- the bottom part of my squat, I want to include 4x box squatting, ...
3
votes
1answer
117 views

Any advice for improving my diet chart?

I am 30 years old woman and weigh 53 kgs.My height is 5 feet 2 inches (1.57 m). I have been working out for 5 years now with 1 year gap in between when I gave birth to my girl in 2011 December. I have ...
4
votes
5answers
763 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 ...
2
votes
2answers
173 views

Developing a training routine outside the gym

I am a CS student and hence spend long hours sitting on my desk. I am trying to establish a routine targeted towards cardio (since I have had asthma in the past) and building muscle mass(since my ...
4
votes
3answers
353 views

What are you views on progress between rep range vs. fixed reps?

Assuming the goal is to progress in size and strength using weight training, what are you thoughts on a routine that either: 1) Uses a rep range of 5-8 (for example), where you start workout day 1 ...
2
votes
4answers
724 views

Is this a good weight lifting routine for a 13 year old?

Hi my friend and I (both 13) are just getting into weightlifting and I was wondering if you think our routine is good for beginners (we did throw in track though and we are pretty strong) we plan on ...
1
vote
1answer
6k views

How often can one do a calisthenics workout?

I was just exposed to Calisthenics and I loved what these people could do on the pull up bar. I researched and found out a few routines for the beginners and would like to start up with them. However ...
3
votes
2answers
116 views

Best primitive several-minute daily routine for time-restricted people?

I do every day 10 push-ups, and with that ends my daily routing. I also do a massive 2 hours walk that includes climbing and walking for a long distance. I would like to improve my daily routine, ...
2
votes
1answer
689 views

Why Rippetoe's Texas or Mehdi's StrongLifts instead of Reg Park original workouts?

I first learnt about Rippetoe's 3x5 program, but the Power Clean seems risky for me for the moment, so I looked for something similar and found Mehdi's Stronglifts. But after one or two sessions of ...
9
votes
1answer
614 views

Starting morning routine for unfit person

I'm not fit. I'm in my early 30s. I struggle to do 10 push-ups, crunches/sit-ups hurt my back, and I can't jog more than 5 minutes without feeling exhausted. I'm not too fat, just crossing the ...
6
votes
2answers
127 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 ...
5
votes
1answer
677 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 ...
2
votes
1answer
135 views

I am 15, what is a recommended non bull-crap workout routine?

I am 15 and I am 6 feet tall, I weigh 'bout 145 pounds (last time I checked), I am currently doing about 35-40 pushups and about 50-60 sit-ups every night. Then, every wednesday I go to Krav Maga, on ...
3
votes
2answers
306 views

when to use vibrating platforms

There is one of these vibrating platforms at the gym and a chart with different positions to exercise different body parts (http://en.wikipedia.org/wiki/Whole_body_vibration). I would like to combine ...
3
votes
2answers
415 views

exercise schedule without gym equipments

I am an IT professional, and don't get much time for exercising. I used to go to the gym, but now I dont get much time. All I have is just 15 minutes in the morning to exercise. I don't have any ...
2
votes
1answer
674 views

Does boxing interfere with gaining muscle?

I would like to gain muscle, weight and at the same time be flexible, in good condition, and do competitions in near future in boxing. For that, after the recommendations, I bought the proteins and ...
9
votes
4answers
370 views

What are some flexible workout routines that don't require a change in diet to be effective?

I know there's plenty of similar questions, but none that answered what I have to ask exactly. Here's my situation. I'm a 23 year old male, about 6'0 ft. tall, and about 180 lbs. I have a gut, and ...
6
votes
2answers
1k 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 ...
5
votes
1answer
104 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
votes
2answers
285 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 ...
4
votes
1answer
53 views

How to prepare for the first road bike challenge of the year?

So I participate in a road bike race at the end of the month, and due to the cold weather and general winter laziness I didn't bike a lot. I know that I can do the distance in theory; I've done a ...
8
votes
1answer
144 views

Is this an effective military PRT training plan?

The military PRT, Physical Readiness Test, requires one to do a minimum number of pushups and situps followed by a 1.5 mile run. I'm a good runner, so the main concern is my weak upperbody. A month ...
3
votes
1answer
161 views

Will this workout help to reduce my weight?

I am a man weighing 81kg, 6ft 2inch, 25yrs and I've been going to the gym for the last two months. I don't have a gym trainer here (office gyms). My workouts are as follows: Day 1 Warm up: Running on ...
5
votes
1answer
184 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, ...
6
votes
1answer
2k views

Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles

I'm training for two years, trying to develop muscles (for astethics, being big and not for strength training). I read that in order to do that I should work more on my sarcoplasmic hypertrophy. As ...
4
votes
1answer
321 views

BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced

I have been traning my current session since December, that is about three months. If I consider my whole 3 years of traning sessions I would say this one to be the best. I learnt some new ideas ...
1
vote
0answers
76 views

What are some scientific and education fitness magazines? [closed]

I may be an anachronism but I like to read magazines. For running I love Running Times and was wondering if there was something similar for strength training/general fitness. I'm looking for something ...
8
votes
2answers
1k views

Is just a pair of dumbbells enough?

I started consulting in November 2012. The 4-hour a day commute tires me out and leaves me with absolutely no time to do anything else, much less go to the gym. So, I haven't gone to the gym since ...
11
votes
1answer
188 views

What exercises produce longer, higher running jumps?

I want a higher and longer jump. What exercises should I use to jump further and higher? I'm specifically talking about jumping from a running start. I am only interested in bodyweight exercises for ...
4
votes
1answer
108 views

What kind of workout regimen can get me back in it?

When I was in college, I used to pretty good at keeping up a decent workout schedule (three days a week during normal times, at least one day a week during extremely stressful exam weeks). My ...
1
vote
0answers
33 views

Out of shape and in need of help [duplicate]

I am a gamer, and I used to be 150lb's and my weight has increased to about 215lb's. What sort of exercise routine and diet should I try to set up to lose weight and become a bit more healthy? keep in ...
11
votes
5answers
1k views

Muscle building exercises without looking like the Hulk, think toned and defined

I'm looking to tone my body up and build muscle, but don't want to look like the Hulk or the chicken-legged guys with a huge upper body. I would like to target: Upper Body Lower Body Mid area ...
6
votes
2answers
217 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 ...
3
votes
1answer
2k views

5BX XBX or alternative daily “busy people” workout

I was looking for a daily workout routine to do for me and my wife. We both are quite busy people and have three young kids, so I was looking for something easy to do at home, but enough to keep some ...
3
votes
1answer
1k views

What are the health risks for children under 18 of going to a gym?

When I went to a gym to pick up a membership form, they gave me a parental consent form as well. I understand that means there is some risk attached to going to a gym for children. Aside from ...
7
votes
1answer
1k views

Why are pyramid sets often advised for bodyweight exercises?

A pyramid set is one following a scheme like 1 rep, 2 reps, 3 reps, 2 reps. I've seen this advised to train pull ups if you manage only very few. I looked at the hundred push ups program, here and in ...
8
votes
2answers
218 views

Small woman and want to get bigger

I'm a 35 year old woman and I weigh 105. I want to gain 20 pounds and add shape to my figure. I know what I need to do to gain weight, but what exercises can i do that will help me maintain the ...
7
votes
4answers
1k 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.
2
votes
1answer
680 views

What are good geriatric exercise routines for a 70 year old?

Given that my father only complains a little bit about his left knee, which routines should him practice to be fit and prepared for ordinary tasks? Pilates, gym and physical therapy? More details ...
1
vote
3answers
687 views

Started weight training, but cannot see progress

I am 23 years old, my height is 5'8" and weight is 56kg. I have been going to the gym for the last two months. my target is to gain muscle and weight. After doing some initial routine (without ...
5
votes
2answers
189 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?
15
votes
5answers
29k views

How many calories to burn daily to see a change in weight within a month

My BMI is 26.8, which means that I am in the overweight category. When one hits a gym regularly every day, what is the minimum amount of calories that he should burn in order to see a change in his ...
5
votes
3answers
1k 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 ...