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17

First of all, don't worry about "becoming a hulk." The average guy who works out 3-4 times a week and eats a reasonable diet will never get past the fit/toned stage you're looking for. Second, the key to a good beginner program is KISS: keep it simple, stupid. The only thing you need to worry about is 1) consistently stress your muscles by working out ...


10

The common wisdom is that the chin up (supinated grip) targets the biceps. It also appears to target the pectoralis major. The pull up targets the lower trapezius more. Source Ellington Darden also says the chin up better targets the lats because the involvement of the biceps means the arms won't give out as quickly as the pull up, allowing the back to get ...


10

Lift heavy! If you can do 8 reps of a bicep exercise, you need more weight. If you can still lift your toothbrush the next morning, you need to add more weight. Since you know a lot of exercises, I'll skip that part. Here are some different way to do the exercises that may help: Positives, negatives, and statics Positives are what you're probably doing ...


6

If you're working the same muscles each day, you're likely exercising far too much. Typically, a person should only work a muscle every 2-3 days. Check out the chart in this answer to "Is it healthy to exercise a muscle when it's still sore?" and a similar chart as figure 2 in this answer to "Importance of Rest Days". The optimum time to work a muscle out ...


6

There are a few things that I want to hit on here... First, as Stefano says, you're not going to turn into the Hulk overnight. Make sure that in addition to any resistance exercises that you're also doing plenty of stretching between exercises and at the end of your workout. Experiment and see what works best for your body. Traditional advice is 12-15 reps ...


6

We could give you all great advice on how to grow your biceps but I'm sure you've probably read a lot of that already. The reality is that genetics plays a major role in how your muscles grow. For me, my quads, glutes, and back grow pretty easily, however my arms and calves just can't seem to lag behind always. Some are the opposite and have a really easy ...


4

The barbell squat is primarily a quadricep exercise. Secondary muscle groups include glutes, hamstrings, lower back, and even abs. The best way to target your quads during a barbell squat is to keep your feet at shoulder width with your toes pointing out a little bit to avoid putting unnecessary pressure on your knees. If you want to activate your glutes ...


3

Your muscles increase in size during their recovery, not during the exercise itself. Therefore, you should not be working muscle groups on consecutive days. I generally find 2-3 times a week is ideal, on non-consecutive days.


3

You're not going to turn into the hulk overnight, it takes years of training and discipline to get that kind of mass. Train for strength size will come, when you get to a size you want don't add weight. But there is no workout routine that will make you look like the hulk or not make you look like the hulk.


3

There are loads of routines that you could do, and "optimal" is entirely up to how your body responds to the workout. Currently, I do a sort of hybrid upper/lower workout. I work my legs and run every other day, and on in between days I work my upper body. When I wasn't running, I used to do a "push/pull" workout: work push (chest, triceps, quads, calves, ...


2

A commonly used three day routine is: 1st day - Chest and Triceps 2nd day - Legs and shoulders 3rd day - Back and Biceps Abs - Do abs whenever you can, they aren't like other muscle groups and don't require as much recovery time. Some people even say you can work them out everyday, you might want to consider doing abs Tuesday and Thursday or whenever you ...


1

Ditch your routine and go with the Starting Strength program. It will be much more effective in the short and long term. Buy the book. Follow the program. Become strong and powerful. You're wasting time doing isolation exercises, missing out on hormone bumps that come from compound lifts, getting yourself out of muscular balance, not on any kind of ...


1

There's nothing wrong with the order of exercises you're currently performing. However, to avoid a training plateau, you should consider changing up your routine on a regular basis. Typically, that's every 6 to 8 weeks. For example, as you've asked, perform all chest exercises first, then biceps. Or, perform biceps first, then chest. You should base it ...


1

Shorter stride lunges actually work the hip/glutes more.It is a common,broscience miscoception that a wider stride targets the glutes more.Thats nonsense.A shorter stride lunge involves far more biomechanical involvement of the hips and glutes.


1

There is no muscular response to "tone"; muscles can either grow or or they can shrink(or change in number of fibers). Basically my point with that is, is that there is no special exercise or rep scheme out there to elicit a "toning" response, just approach the weights with intent to gain muscle. I have yet to meet a natural lifter in person who ...


1

The answer to your question is yes. Yes, you can do a 2/3/4/5 day split each week. And, yes, you can do a full body workout 2-3 times a week. In fact, I would suggest doing both - just not at the same time. Most people who go to a gym will do a split routine. Usually a 3 day split involves: Day 1 - Legs: hams, quads, calves, glutes Day 2 - Push: triceps, ...



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