Methods of organizing one's training.

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678 views

Are squats necessary to reduce body weight?

My partner told me that squats are a basic exercise, that it helps to improve the lungs so you should do squats daily to lift huge weights. Is this true? Are squat exercises helpful to reduce our body ...
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4answers
2k views

Self Training vs Personal Training at the gym

I have been working out for the past 5 months and gains have been moderate (I am an ectomorph, very skinny), have gained around 5 Kg following a workout plan given to me by a trainer. I select weights ...
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2answers
5k views

Does one exercise per body part work?

Does one exercise per body part work? I met a guy at the gym who does only one exercise per body part and he is huge and very ripped. He has been working out for long time though. He is also purely ...
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4answers
425 views

Quick leg workout without equipment

My friend and I take 5-15 minute breaks every hour while studying. We like to be productive during these breaks. Most of the days, we do push-ups during these breaks. However, on days when our ...
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4answers
297 views

Looking for short, home routine for thighs and abs

I have a personal trainer which I hit up once a week - love it. We do all our stuff outside with bascially nothing. I'm trying to get a bit more stuff to do mid week which is only around 15-20 mins ...
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4answers
307 views

Tips on having six packs and losing fat and keeping the muscles I have

I use to work out 5-6days a week, 80-90mins, where I did weight training. I have a good physique, however I never had well defined abs. Now I'm working hard towards abs. I do abs workout every other ...
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2answers
1k views

Workout Split - what's a good 4 day split routine

I'm looking to do a workout split (to see what the impact to my results are) with the focus on strength gain. I have the split as follows: Day 1 - Legs/Abs - Squats, Lunges (and their variations) + ...
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7answers
315 views

Good exercise for when all your muscles are sore?

After a long hiatus, I've decided it's time to get my fat ass back in shape. To this end, I'm getting up a couple hours early every morning and doing a some Cardio, weights four times a week, and a ...
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4answers
938 views

How many sets per muscle?

My current program consists of a 5 day workout. Each muscle group (say chest for example) has 3 different exercises divided in 4 sets of 12 repetitions. Tempo is 2 seconds down and 1 up. ...
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3answers
3k views

Bench pressing and deadlift on even days, squat and pull up on odd days. Is this all I need?

I recently read an article in Men's Journal: [A] guy who hasn’t trained in a long time, if ever, will get stronger faster on the simplest program of squats, dead lifts, and presses, three times a ...
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2answers
344 views

Can light activity on recovery days accelerate progress?

I am just starting off and have made a 3 days per week routine with body weight and dumbbell exercises. I am not seeing much of a progress in terms of fat loss two weeks into the routine.(I do 16-20 ...
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2answers
2k views

Why do experienced lifters work up to a heavy set, then do a final, lighter set?

I have noticed in the gym that more experienced guys lift weights in a double-pyramidal order. For example, they do 5 sets using 15 kg in the first set, 20 kg in the second set, 30 kg in the third ...
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3answers
249 views

What are some good exercises for a beginner to do with an Excercise Ball

I'd like to build a daily or bi-daily strength and flexibility workout around a new exercise ball I have. What are some good exercises to start with?
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2answers
195 views

Home workout exercises with minimal equipment

I'd like to start doing workouts with the goal of becoming stronger, building endurance, and being more fit in general.(Also, I don't currently need to worry about losing weight, 5'6" 125 lbs.) Why ...
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2answers
2k views

Separating cardio and weight training

Is it best to split your cardio and weight training when doing them on the same day? Should I wake up an hour earlier to run, then do the gym in the afternoon? I'd try and go to bed an hour earlier to ...
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2answers
924 views

Is recovery time required to increase muscle after gym workouts

While reading this post How does muscle build up when we exercise?. I read there that recovery time (rest before your next workout) is important to increase muscle. Now there are 2 questions I want to ...
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1answer
158 views

Training for muscle ups

Hi I've been wanting to do a muscle up ever since I knew they were possible and was wondering what muscles and how you should train for one at home. I occasionally go to a gym with a pull up bar with ...
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3answers
665 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 ...
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1answer
56 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 ...
4
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1answer
112 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 ...
4
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1answer
312 views

How much cardio for someone with an athletic build?

For someone who is skinny, has an athletic build, and is trying to put on weight through strength training, how much cardio should they include in their workout? Currently, my workout routine is ...
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1answer
3k 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 ...
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3answers
104 views

Is it better to start exercising with a program/dvd or running/walking/etc?

I want to start exercising but not sure the right approach. I don't want to over do it by doing too much at first since I don't already have a routine. Would it be better to start off with a dvd ...
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2answers
120 views

What should be the volume and intensity of a posture workout program?

I am exercising to obtain a better upper back posture. Hence, I started doing upper back exercises as shown here. But the thing is, I am not sure how the intensity and volume of these exercises should ...
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2answers
101 views

Combining home exercise with limited equipment with gym

I would like to start alternating workouts/stretchings that I can do from home (with my limited equipment, listed below), with gym sessions (because I am a student, I have access to a full equiped ...
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1answer
307 views

Supercompensation and split workouts

I'm an amateur weight lifter. For the past few years have doing a 3 day split workouts. Squat/Deadlift/BenchPress + support. I recently got introduced to the concept of supercompensation and seems to ...
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1answer
834 views

Weighted Ruck Marches / Hiking for Aerobic Exercise

I've grown incredibly bored with your more traditional cardio exercises: running, swimming, cycling, elliptical, et cetera. I'm traditionally a weight lifter, but the aerobic side is suffering due ...
4
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1answer
107 views

What swimming maintenance program can I do until next summer?

Over this summer, I have been focused on swimming, 3-4 times a week, almost 1 hour each time, mostly in outdoor 50m pools. Now, when fall arrives (outdoor pools closed last week in Stockholm) and work ...
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2answers
395 views

Dynamic Strength/Jump Rope workout

Due to financial issues (who knew a 7-month-old would be so expensive :)), I'm going to be cancelling my gym membership in the next few weeks. I do not have weights at home, and I'm hesitant to buy ...
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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. ...
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4answers
368 views

Am I missing exercises for a balanced total body workout in a 3 day split?

I'm working on a 3-day split routine, about 5(+1 support) exercises per day. It's the first time I'm putting something together for myself, so I was hoping you'd be able to put in some comments. I ...
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1answer
45 views

When to start working front muscles for a person with kyphosis?

I heard that if one has kyphosis, it is harmful to work front muscles (abs, pecs) since they will worsen the problem. So given a person has started doing correct exercises to correct his back, when is ...
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1answer
454 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 ...
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2answers
91 views

Training for strength: How is my training regimen and diet combo?

I'm a student and live a schedule that makes it impossible for me to commit to any extremely serious programs or even go to the gym. As such, I have began to train at home, doing primarily the ...
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2answers
868 views

circuit training and walking schedule

I do circuit training at least 5 days a week (30 minutes). It is without equipment combining, running, mountain climbing, burpees, jumping jacks, pushups, squats, ab exercises, etc. I also walk for ...
4
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1answer
727 views

Which Muscle Groups to Work Out Together

I'm working on my upper body and have singled out chest, flys, biceps, triceps, back, and shoulder. If I wanted to exercise two groups each time I go to the gym, which pairings are best? I have two ...
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2answers
670 views

One set weight lifting? [closed]

Timothy Ferriss has a lot of fitness and nutrition advice in the bestseller 4-hour body. He advocates one-set-only (per muscle group) workouts. Is that good advice?
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2answers
81 views

Working out at the playground?

So I am having financial trouble and don't want to pay for a gym membership, so I'm wondering about working out at the playground. I would probably be doing pull ups, decline push ups, one legged ...
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1answer
80 views

Are there disadvantages of a split routine where everything else is kept the same?

My new job and new address imply that, for some months, I will need to switch from gym to home workouts and under time restrictions. I had been doing a full body workout at the gym, with between two ...
4
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1answer
158 views

How do you know what intensity you should go with?

I've started working out several month ago at home. I'm building my own training routines and using mostly Super-sets. (as for the equipment I use dumbbells, exercise bands and body weight). Mostly I ...
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6answers
2k views

Weight loss for morbidly obese woman over 40 [duplicate]

I am a 44 year old woman, standing at 4 feet 11 inches and weighing 95kg. How can I take this weight off without injuring myself ?
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2answers
3k views

I want to increase my height (teen girl) with the help of excercise routines and diet

I am a 15 year old girl and 5'5 in height. How can I increase my height in terms of food and exercise? Is there some specific diet plan or routine practice required that could accomplish this? I ...
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3answers
1k views

Stronglifts 5x5 and Rowing

I have started to try out the StrongLifts 5x5 program. Started a week ago. But, I have a rowing machine at home that I'd like to keep using. So, what I'm wondering is Should I? Or will it ruin ...
3
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6answers
276 views

Workout routine for an overweight person

I'm 22 yo, I weight 358 and 6 foot tall and I want to get in shape really fast. I'm a computer engineer student and spend a lot of time in front of a computer 8 to 14 hours a day. I want to change my ...
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3answers
299 views

What is the “kernel” for a 4 decade training program for physical fitness?

Almost all training programs or workout routines are focused on the very short term, e.g. 90 days, 12 weeks and similar. My questions is about the "kernel" (key elements in a wide sense) for a ...
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3answers
280 views

Lifting Iron (strength training) vs pushups ( knuckle)+ body weight squats+situps

Assuming your aim is to get better at martial arts not bodybuilding (hence strength training: lets take Rippetoe's 3x5). Which would improve performance? Also can they be done side by side? because I ...
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3answers
197 views

DOMS: Good or Bad?

DOMS or Delayed Onset of Muscle Soreness, everyone who trains regularly has to suffer from it. But very recently I came across an article that says muscle growth isn't at all related to muscle ...
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4answers
2k views

For bench press, should I use dumbbells, a barbell, or the Smith machine?

With my new workout, my trainer has kept a whole day for the chest. Before this I used to decline dumbbell press and do incline smith bench press. Current workout has, Decline, Flat and Incline ...
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2answers
387 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 ...
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3answers
390 views

Am I exercising all my muscles?

I mainly perform following exercises: running (1-3 miles), push-ups, pull-ups, squats, sit-ups, calves raises, planks, legs raising, and bridges. I vary them a little. For example, one day I do ...