Methods of organizing one's training.
19
votes
12answers
6k views
How to lose weight when morbidly obese
I am a very overweight man at 400lbs (181 kg). I've been told by several doctors that I need to lose weight or else my health will get worse and worse.
What exercises are safe for a large person? For ...
14
votes
5answers
5k views
Best exercise to lose belly fat fast
I have had a couple of lower back surgeries in the past but I'm okay to do any activity. During the last 10 years I have gained a little more weight around the mid section but have been actively ...
14
votes
3answers
4k 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 ?
13
votes
3answers
574 views
Which is which in XxY specifications (i.e. 5x5, 3x5, etc.)?
When specifying sets and reps like 5x5, 3x5, (in general, XxY), which is which?
It seems like it usually means "X sets of Y reps." but on some forums I see logs that seem to indicate that either they ...
13
votes
2answers
298 views
Is maintaining really so bad?
In a process of one question begetting another, Meade Rubenstein made a comment about something I stated in my original question. It seems like an interesting enough question on its own, so here we ...
12
votes
9answers
2k views
What are some short 30-minute body-weight lift routines for travel.
I travel a good bit for my job. As a result, the weeks that I travel often involve a lack of physical activity since I am primarily a weight lifter when it comes to exercise and most hotel gyms have ...
12
votes
5answers
7k 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 ...
12
votes
2answers
33k views
Stronglifts 5x5: an effective program?
I was recently looking through the Stronglifts 5x5 workout, and I was wondering about its effectiveness. The program has some lofty claims (most do), has a ton of anecdotal evidence supporting it, and ...
12
votes
5answers
587 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 ...
12
votes
3answers
467 views
What are the most efficient exercises for balanced workout
I have read that exercises like squats and bench press work a number of muscle groups. I really have limited time at the gym, and I'm trying to build an exercise routine that is as efficient as ...
11
votes
2answers
909 views
Leg exercises that complement squats?
I believe in balancing the amount of exercise that I give to each muscle group, but recently it occurred to me that my leg muscles might be imbalanced. More than anything, squats are the number one ...
11
votes
1answer
146 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 ...
10
votes
3answers
2k views
How long should a person stick to the same weightlifting routine?
I have heard various opinions on how long a person should stick to a weightlifting routine before changing it up. Some have mentioned 8 weeks, others 12 weeks. How long should duration be? Also, ...
9
votes
5answers
921 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 ...
9
votes
6answers
4k views
How to Get Bigger And Stronger with no gym or weights
How can one get bigger at home without weights such as bench press, dumbbells or anything else. I don't have any weight equiment at home but I workout everyday such as push-ups, sit-ups and dips but ...
9
votes
3answers
197 views
Fitness routine for chainsaw use and tree surgery
I'm about the average weight for my age (17), I'm fairly active, I enjoy walking and cycling but I don't particularly exercise at home or at a gym.
I've started a college course studying ...
9
votes
2answers
118 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 ...
9
votes
2answers
227 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, ...
9
votes
2answers
742 views
How to keep fit while travelling long-term?
While on the go, it's hard to maintain the same routines you have back at home. Similarly, you're unlikely to find a gym while you travel in some more out of the way places, and you're sick, stuck ...
9
votes
4answers
301 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 ...
8
votes
1answer
67 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 ...
8
votes
2answers
497 views
Training exercises to increase speed and strength
I'm a handball trainer and coach for a couple of teams in our club. All the teams have two training's, each a hour long at minimum.
I am looking for simple exercise which can be done without using ...
7
votes
2answers
163 views
How do I perform an assessment workout?
I've decided to run an Olympic Triathlon:
Swim: 1.5 km (0.93 mi)
Cycle: 40 km (24.8 mi)
Run: 10 km (6.2 mi)
and need to assess where I'm at in order to build a workout schedule on my own.
...
7
votes
2answers
293 views
How do I get non-sports people to get exercise or do an activity?
Basically, we ask people to come play football, basketball, run, or even something easy like just throwing the frisbee around and no one can ever make it. They either don't respond at all, or have ...
7
votes
5answers
8k views
How many days in a week should I work out?
I'm self-employed, which means I can arrange my time however I want, therefore I can hit the gym every day in a week. I also do have the energy to do so.
But, I've heard it's not a good idea. Why so? ...
7
votes
3answers
631 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 ...
7
votes
1answer
494 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 ...
7
votes
2answers
197 views
Swim technique workouts in a short pool
For a week of my vacation, I will be staying at a hotel that has a short pool (17m). My question is: Given a set of swim drills (e.g. some swim drills), for a short pool what should a workout program ...
7
votes
2answers
268 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 ...
7
votes
4answers
469 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
votes
3answers
1k views
Workout routine for 5 days a week
I understand that working consecutive days without rest isn't ideal because it doesn't give your muscles enough time to repair themselves, but what if your daily workouts isolate particular muscles? ...
7
votes
1answer
105 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 ...
6
votes
3answers
204 views
Where do I start when finding/creating a fitness program for myself?
I'm a senior in college studying computer engineering, so I spend a lot of time sitting in class and/or in front of a computer. I want to commit to a fitness routine before my sedentary lifestyle ...
6
votes
1answer
535 views
What is the most effective plan to get abs?
Studies:
Show the "bicycle" was the most effective exercise.
Shorter weighted ab exercises are greater than longer repetitive ab workouts.
Need to know:
Is it helpful that a certain percent of ...
6
votes
3answers
2k views
Cons of doing all the Starting Strength “Practical Programming Novice Program” exercises on the same day?
I recently started doing the Practical Programming Novice Program from Starting Strength. Program below:
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add ...
6
votes
4answers
959 views
Sore stomach muscles from push-ups
I've recently started a pushup routine and I'm finding that my lower abs are very sore, much more so than my chest and arms.
How should I proceed? Should I add some excercises to strengthen my abs, ...
6
votes
2answers
435 views
How to establish a beginning weight program?
Background
After a long time being sedentary and amassing about 299 lbs peak, I decided to get serious about getting healthy. I first attacked my weight by diet and got down to about 210 lbs. Next ...
6
votes
3answers
808 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 ...
6
votes
1answer
2k 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 ...
6
votes
2answers
130 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 ...
6
votes
3answers
106 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
votes
2answers
155 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
votes
1answer
224 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
1answer
1k views
The theory behind crossfit, “ghetto” workouts etc
I have a background in bodybuilding training and functional training for climbing. In both cases it has been crucial to keep certain fixed amounts of repetitions within series, numbers of series per ...
6
votes
4answers
645 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 ...
6
votes
2answers
995 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 ...
6
votes
2answers
1k 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 ...
5
votes
5answers
209 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 ...
5
votes
2answers
1k 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 ...
5
votes
4answers
1k views
What is the best time of the day for High Intensity Interval Training (HIIT)?
I have heard a lot about benefits of HIIT; however, nobody seems to address when is the best time for such activities. I got this question when watching "The secret life of your body clock" (BBC ...
