Methods of organizing one's training.

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4
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2answers
705 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?
4
votes
1answer
89 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
votes
2answers
241 views

Is this a good at-home exercise routine for a beginner?

I was recently handed this book on stretching exercises by my friend. It has a set of exercises that one is supposed to do daily; starting with 7 repetitions and gradually increasing to 9, 11 and so ...
4
votes
1answer
165 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 ...
3
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6answers
3k 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 ?
3
votes
3answers
2k 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
votes
6answers
285 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 ...
3
votes
2answers
4k 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 ...
3
votes
3answers
312 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 ...
3
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2answers
373 views

Is there a simple program that I don't have to look up at all? [duplicate]

In an effort to make a regular basis for working out, and as an extension of my previous question*, I am looking for a simple plan that satisfies these requirements: No equipment require, or simple ...
3
votes
3answers
313 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 ...
3
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3answers
240 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 ...
3
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2answers
435 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
3answers
425 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 chin-...
3
votes
4answers
512 views

Any suggestions on how I could improve my workout routine?

Me: 6'5", 195 lbs, eat fairly healthy, drink on weekends, always been tall and skinny Desired results: increase upper body mass and definition My Current workout routine (each day is usually 45 mins ...
3
votes
3answers
2k views

Taking a break from weightlifting - how often?

I am doing exercises with weights 3 times per week. I started training 2 years ago and have made steady progress. I have lost weight gained strength. I had a very strict routine and I pushed myself to ...
3
votes
3answers
178 views

Would I gain from this?

I used to lift weights every other day. But 2years have passed and I've probably lost most of what I gained in 1year of lifting. If I started back, I would only want to lift on Friday, Saturday, and ...
3
votes
2answers
202 views

Tried and true at home workout?

I am a 24 year old male in decent shape, and I want to include workouts in my weekly schedule as a part of my life. Currently my goal is to gain strength, and I'm not interested in gaining muscle mass ...
3
votes
3answers
1k views

When should I reduce my training intensity before a competition?

I'm on a more or less intense training regime in the last few weeks. As I have a bike race coming up in two weeks I need to find the time to begin slowing down my training and start a short resting ...
3
votes
3answers
403 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 ...
3
votes
2answers
153 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 ...
3
votes
2answers
3k views

Is there any benefit to doing supersets over taking the traditional one-exercise-at-a-time approach

Do Supersets make it any easier for you to go through with your workout ? And since you train different body parts when doing a superset is the intermediate rest period accounted for at least ...
3
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2answers
181 views

What is wrong with a beginner following the Rock workout schedule?

So I am about 5 months into training and I am struggling to come up with a suitable routine. My gym buddy suggested me to do what rock does, which is simply-put, one muscle group a day, 2 day rest, ...
3
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3answers
114 views

Need a solution to help keep my run training program going!

All the hindrances involved in a training program for running during the summer I've been able to get around to some degree expect for one. A heat index of +90 deg F for nearly every run is taking a ...
3
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3answers
304 views

Sample Regimen for losing body fat and retaining lean mass

I'll be surprised if this is a duplicate, since the only questions I see on here similar are for gaining mass or something similar. I see questions that mention hiit, but don't mention specific hiit ...
3
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2answers
287 views

How to pick an exercise program to achieve my goals

I have had a desk job as a programmer for the last 3.5 years and I have gotten pretty unfit. I am not fat or overweight however I am not fit and healthy either, I struggle to run to the end of my ...
3
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4answers
3k views

Changing workout routine often vs. same workout

From your experience are there any benefits of changing your workout regimen often? As in experiences in muscle growth or weight loss? I usually get in 3-4 times a week to weight lift. I'm pretty ...
3
votes
2answers
504 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 ...
3
votes
4answers
175 views

Alternating exercises from workout to workout?

For my strength/hypertrophy based training program, I've chosen following exercises: Deadlifts (2 work sets of 4 reps) Press (3 work sets of 5) Ring Dips (3 work sets of 9) 1-Legged Squats (3 work ...
3
votes
1answer
90 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 ...
3
votes
1answer
3k views

Should I take days off from working out - regardless of what my workout schedule is?

I'm currently working out where I alternate between cardio and weightlifting, and on my weightlifting days I alternate the body parts I target. Doing this I work out everyday, the idea being since I'...
3
votes
2answers
19k 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 ...
3
votes
2answers
109 views

Workout routine on caloric deficit

I've been going to gym for about 3-4 month now. In my diet I tried to eat 2g of protein per 1kg of body mass, ~0.5g of fat per 1kg of body mass, and keep my calories intake >= calories burned overall. ...
3
votes
3answers
207 views

What are some free dynamic workout routine generator apps? [closed]

I am looking for a free app which I can use to generate a workout routine according to my fitness level (12 pullups, 40 push ups..), my resources (at home with dumbells & pullup bar), my goals (...
3
votes
1answer
3k 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 ...
3
votes
1answer
891 views

Upper back exercises to balance out chest workout

I do a lot of chest exercises, and I am worried I am not doing enough upper back exercises to balance this out. Predominantly I am doing chair dips, bench press, dumbbell flys, and push ups to target ...
3
votes
1answer
125 views

When following a fitness program, and missing a few days due to sickness, what's the best course of action?

I've been doing the Insanity Beachbody series of workouts, and, near the end of week three, had to take a 5 day downtime due to a severe flu. I spent most of the 5 days in bed, and got little movement,...
3
votes
2answers
228 views

Help coming up with a workout routine

I've been overweight most of my life. I'm 28, 5'7", and about 350 lbs. But it wasn't as bad until I was 21 or so. I have recently decided that I want and need to lose weight for better health. I have ...
3
votes
5answers
261 views

I'm losing weight, I can tell but why does the scale go up? Am I doing it wrong?

I am doing nearly 60 of what I call "sit squats" a night (You sit on your knees and push up, almost like when you're riding a horse and stand up in the saddle, bad explanation sorry). 10 crunches, ...
3
votes
2answers
41 views

Workouts on a hurt toe?

In the middle of August, I had the toenail removed from my left big toe. As such, I've been out of the gym since, mainly because any slight movement caused pain as my toe was healing. My toe has ...
3
votes
1answer
72 views

How to create a workout routine based on the goal physique?

Currently I am following Jason Blaha's Ice Cream Fitness 5x5 Novice Program. Different workouts will result in different body physiques. So how do you create your own workout routine so that it will ...
3
votes
2answers
87 views

Should a weight trainer assign weight per-set or per-exercise? [closed]

When assigning weight to a routine trainers use a weight that allows them to complete the desired number of repetitions with hard work. Should trainers use the weight that makes the final repetitions ...
3
votes
1answer
162 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 ...
3
votes
1answer
146 views

Completing all sets in a weightlifting routine

I am 22 years old, and it has been 4 days since I started to train in a gym. My weight is 60-61 kg. Currently, I am training on different gym equipment, but most important for me is weightlifting. ...
3
votes
1answer
3k views

What should i do if I miss a 5x5 session?

I just started doing the 5x5 Stronglifts workout. I ended up missing my third workout because of some personally reasons. What should I do? Should I go ahead and work out the day after I missed, or ...
3
votes
3answers
7k views

My workout schedule to get buff w/o gym: pushups, situps, pullups, biking

I'm working on setting up a routine workout schedule for myself and I'm in need of some input on whether this would work well. Basically I bike 8 miles a day and I want to just alternate pushups, ...
3
votes
4answers
224 views

Is the Insanity Workout worth it?

I'm 18, average height and quite skinny - not a fan of the whole idea of going to a gym to lift weights, and not after getting big, just fit. Is the Insanity workout a good approach? If it is, should ...
3
votes
1answer
355 views

How to exercise for kyphosis?

I have a slight kyphosis and I have seen this, this and other videos as beneficial exercises. My questions are: What should be the weekly workout plan for these exercises? Should it be once a day, ...
3
votes
3answers
559 views

Wendler 5-3-1 without squats

I currently only have a bench, a barbell and a heap of weights, no squat rack. I want to work on Wendler 5-3-1 (without boring but big) in the standard fashion with one change. No squats(due to the ...
3
votes
1answer
96 views

Intelligently/Optimally Designed Exercise Routines (Sources and Information)

I'm looking for sources where I can get information on design of exercise routines, specifically information that has good scientific backing. My ultimate goal is to design an exercise routine that ...