Methods of organizing one's training.

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3
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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 ...
8
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
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2answers
223 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
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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
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1answer
726 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
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3answers
695 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
192 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
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5answers
31k 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
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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 ...
4
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1answer
548 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 ...
-3
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2answers
161 views

Building a first-time workout based on my lifestyle

I'm 6'2" and 270lbs. I'm not all fat, for some reason, but I've never worked out before. I've just decided that I'm going to be joining a local gym and was wondering if there was a tool online that ...
6
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3answers
157 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 ...
10
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2answers
284 views

Recommendations for a weight program to support martial arts competition

Ok, going along the vein of a man who coaches himself has a fool for a client, I am looking for recommendations on a training cycle to support competing in martial arts forms and weapons competitions, ...
5
votes
2answers
492 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 ...
4
votes
2answers
1k 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 ...
4
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2answers
1k 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 ...
13
votes
5answers
732 views

How to create a workout plan?

How do you create your workout plan? How do you know when to increase your reps or stay the same? Do you use spreadsheets or other tools? How do you keep track of your progress? Since I'm a bit of a ...
4
votes
1answer
225 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 ...
1
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0answers
19 views

Understanding physical fitness anatomically [duplicate]

Possible Duplicate: What are good books on muscle building heavily based on science? Are there any books which explain the significance of each and every exercise we do in the gym? I do not ...
7
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3answers
3k views

training for 200m freestyle swim race

I have 6 months to train for a swimming race (200m freestyle in a 50m outdoor pool). My level at the moment is beginner/intermediate, with fairly good technique. Should I focus on training longer ...
3
votes
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 ...
7
votes
1answer
138 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 ...
1
vote
1answer
315 views

What is a good and tested body building programs for a beginner?

What would be a good body building program for a beginner? I have been searching the Internet and find a lot of programs but am not sure about the credibility of the people who have published these ...
7
votes
4answers
739 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 ...
3
votes
2answers
13k views

Avoid chest exercises for flat chest

My goal is to have flat chest. Something in line with what Paul Walker has in this picture. From my general observation, I have found that surfers & swimmers have that kind of physique specially ...
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 ...
1
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3answers
232 views

Weights before or after cardio session?

I am a 21 year old male weighting 99kg. I already have my diet managed, but it is a more weight loss orientated diet currently (I understand about needing to eat more to gain muscle etc.) I am ...
10
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2answers
187 views

Recommended timing for Tabata sprints to supplement olympic lifts

I'm using one of the Texas Method variants. I want to add tabata sprints to my weekly workout. The question is, when? My choices are: Monday. I'm already doing 5x5 at 80% of squats, bench, power ...
2
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1answer
548 views

Would Tabata be any good on a stationary bike?

I cycle most evenings when I get home from work. I read about Tabata on here and wondered if it would be any good for me? Maybe cut my total time down to 30 minutes, 5 mins warm up, 2 mins Tabata, 5 ...
20
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3answers
8k views

What is tabata? How effective is it?

What exactly is Tabata ? Is it just a form of HIIT ? What makes Tabata effective in fat burning or providing thermogenic effects ?
4
votes
2answers
688 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 ...
4
votes
2answers
3k 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 ...
6
votes
3answers
3k 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 ...
3
votes
1answer
77 views

Low weight causing health problems

I'm a 20 year old man. My height is 162cm (approx. 5feet 4in) but my weight is only 42kg (approx 92 pounds). This makes my BMI to be approx 16.00. The low weight is not genetic or the result of any ...
1
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1answer
97 views

My current office chair makes back ache [closed]

I know this is probably not a usual question you see on here but anyways. I have over the past year purchased three different office chairs. They have all seemed fine for the first few months, however ...
1
vote
2answers
227 views

Is there a problem with my gym routine?

I try to go the gym every night, at about 10pm - 12pm. Is it good to go at this time? My aim is to become thinner, I am quite stocky, I have never been to the gym to increase muscle size, only to ...
1
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0answers
59 views

Serious training and fitness for old people [closed]

The over-65 population is growing rapidly and many of us are training seriously and some are competing in sports. Should old people train differently than young people? Have there been research ...
3
votes
3answers
293 views

Looking to maintain (not gain) while working out 6-7 days a week

Background Information: Height/Weight: 5'8, 150 lbs Sex/Age: M, 24 years I spend all day at work in front of a computer (programming), so knowing I get to workout as soon as I'm done for the day ...
2
votes
2answers
557 views

What type of program should I do to strengthen the area around the patellar ligament?

I want develop the muscles in the area around my patellar ligament. I am injured in this area. What program would be best, or what should I look for in a program, for me to strengthen this area in ...
3
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2answers
139 views

Guidance on my current diet and workout routine

I'm 21 years old. My height is 6'5'' and I weigh 108kg or around 240 pounds. My build is OK apart from the stomach where the most of my body fat seems to be! I can start to feel that it's getting ...
2
votes
2answers
146 views

Is there a web site for planning your own workouts and following up on them?

Yes, there are loads of fitness sites out there. Some will let you track weight loss, some will provide a training program for you and some will let you record your workouts. But my issue is being ...
2
votes
1answer
443 views

Why are my traps not growing?

Workout plan: http://teenbodybuilding.com/hagy3.htm So I've been following the guide set forth at the url above. I've noticed very minor gains in size and I actually think the growth is just swelling ...
3
votes
1answer
2k views

Combining HIIT and weight training

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, I changed my diet to low-carb. My main objective is to lower my BF%, but i wouldnt mind ...
1
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2answers
2k views

How can I structure going to the gym twice per day?

I have been going to the gym for almost 3 months now, focusing on gaining size. I have been going 5 nights per week (Sunday, Monday, Wednesday, Thursday, Friday) and have noticed good gains, ...
5
votes
3answers
4k 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 ...
3
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2answers
345 views

Do starting strength twice a week instead of three? [duplicate]

Possible Duplicate: Doing Starting Strength once a week I was thinking to do Starting Strength twice a week instead of three, on Mondays and Thursdays, because Fridays I tend to be busy ...
0
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3answers
147 views

Don't Understand Workout Schedule

Can somebody explain this Men's Health workout plan to me? I don't understand what this workout is asking me to do (along with the commenters). More specifically, how am I supposed to know which ...
2
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2answers
374 views

Varying Rep Ranges During a Workout

My question is...Is my work out routine useful for mass or is it completely wrong? For quite a while, I followed a routine where I would start with 3 or 4 sets of a tough excercise and heavy weights ...
2
votes
2answers
97 views

How to get out of a Work Out Funk?

Currently I've been working out about 4-5 days a week trying to get in about 6-7 different lifts in per day. Focusing on a major muscle group each day for example Legs day 1, Arms day 2, chest day 3 ...