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I think you're trying to thread the needle a little too much, and I'm basing that off of a couple of things you've said: I'm 5'8" @ 137lbs trying to gain weight but trying to stay toned. I have made some progress in strength but stagnated in some areas (squats, bench press). Is this normal? As a comparison, I'm two inches taller than you and ...


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It sounds like your diet hasn't been on point. I have to make some linguistic assumptions, but "flabby arms" and "you can easily wiggle them" sounds to me like you've gained a bit of fat. I suggest you read up on how to lose fat, but keep in mind, it's going to revolve around your diet. See answers for Best exercise to lose belly fat fast.


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As long as you work out on the level you describe, there is no reason to worry about this one way or the other. Take a day off if you like, if that makes it easier for you to keep to the habit. Work out twice a day if you feel that is right for you. Like any other swimmer, I've done fourteen swimming workouts a week, and two swimming sessions and one ...


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Also consider getting some washers and/or microplates to allow for microloading. I say washers because I read somewhere that they're significantly cheaper and work, but I haven't even tried micro loading myself so I can't recommend anything.


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To improve your OHP do more volume of OHP. Trust the 5x5 program and add accessories but not to the detriment of your main lifts, dips and chins are fine. For accessory work after 5x5 consider the PHUL program which will prescribe you those exercises. Texas Method or 5/3/1 is usually the go-to for strength, for aesthetics consider Jacked & Tan 2.0 or ...


2

Your goal main goal is fat-loss. You say your diet now includes better quality foods and little to no snacking, while this is an improvement, it's usually not enough. In order to actually lose weight, you need to burn more calories than you consume. In case you're not aware, your body burns a lot of calories daily on its own without you doing anything in ...


3

Depends what you mean by effective. You asked at the end about improving your RMR via increased muscle mass. In terms of this, it doesn't even come close to strength/weight training. Alec mentioned a very key aspect for this, but it's even more fundamental than that. You break down most of your muscle fibres during the eccentric part of an exercise (the ...


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No, power yoga does not offer the same benefits as weight training. I'm not saying one is better than the other, but one thing that is not satisfied by power yoga, is progressive overload by increasing resistance. In weight training, this is one of the two primary markers of progress, alongside increasing repetitions. But again, I'm not saying one is ...


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The medical community does not apply to athletes, they advise on joe public that does little to nothing. If you want to consult relevant professionals, look to sports coaches. The medical community is woefully outdated when it comes to sports- it still uses the BMI to assess obesity. As to your question- you only need to do the VM for 1 rep maxes. It is not ...


1

Exercise has been traditionally misunderstood as the way to reduce fat. While you can induce a caloric deficit by burning more calories than you take in and thus lose weight ("The Thermodynamics Diet"), it will likely be temporary and hunger will encourage you to return to a calorie-neutral or positive diet. "Calories-in vs. Calories-out", though simple ...


2

Anyone with job, and family likely experiences what you describe, and has the same question. What is the best routines for time available. I think personally basic movement patterns and exercise to counterbalance the repetitive nature of work (long hours of sitting, standing, bad posture etc..) in combination with stretching is the best the non athlete can ...


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Cardio is all you need to lose weight. You must build up enough cardio fitness to be able to run fast and long enough, but one hour of running can burn 1000 Kcal or more. Burning the same amount of energy from lifting weights would require you to lift a weight of 100 kg over a total height of 1 km. So, you'll need to lift a heavy weight on a training machine ...


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My top three guesses: You don't squat right. You go down to about 60 degrees and call it a rep. When you deadlift you are beyond the point where your squat ends. You haven't done enough deadlifts. It will take a few months of doing a lift before your helper muscles adjust. A person never doing deadlifts can't just naturally deadlift more if they haven'...


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The importance of weight training as it pertains to fat loss specifically depends on your goals. Weight training, when done properly, will add muscle mass. Increased muscle mass equates to a higher metabolic rate, i.e a faster metabolism. This makes losing fat and keeping it off a lot easier, i.e you can eat more calories relatively, you have more room. Vice ...


1

With fat loss as a goal, weight training is generally not the solution. And to be honest, neither is cardio. Fat loss is achieved by regulating your diet. Spending 1000kcal on cardio can take hours, but saving 1000kcal in the kitchen is done in two minutes. The training you do simply dictates how your body is going to adapt to the changes. Read some ...


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For starters, bench is going to exhaust you less because less muscle is being used. This means it makes a smaller metabolic impact. Also, if your deadlift is lower than your squat it isn't the end of the world, it just means you have a strength imbalance. Deadlifts can exhaust you faster for many reasons. It could be form issues, it could be that you are ...


2

I think the strength standard for RDL should be near the DL. As you can already lift 130kg in DL : after warming up, start with 60kg in total to see how you feel (or take 60% of your DL 5RM). Depending on your program, you should not necessarily do both exercises on the same day. First of all, you start standing up (take the bar from a rack). Feet should be ...



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