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5

In order to understand how to pick the implements, you need to know what they are doing for you. I'll rank the implements in order of difficulty--assuming you have the same total weight, they will feel progressively less difficult: Kettlebells (KB): Because each hand is loaded separately, you have to work harder to stabilize the KB. Additionally, the KB ...


4

The only thing DOMS has indicated routinely is: I'm working my muscles differently than I have before (usually a new variation of exercise) I've significantly increased either the intensity or volume of my training It only comes while your body is getting used to doing work. When you gradually increase volume or intensity, you may not get any DOMS or it ...


4

what newbie gains are not: when you start working out you have 2 months to workout every day as hard as possible and eat all the food in the world because if you don't you will have wasted an opportunity window. what newbie gains are: you start with a 45 bar squat and add 15 lbs every week and in 12 weeks your are squatting 225 lbs. essentially newbie ...


3

Hi Jimmyk (and welcome), First and foremost, you should not deadlift with dumbbells. Deadlifting 60-lbs on each arm is completely different from deadlifting a 120-lb barbell. Please, if you're interested in deadlifting and/or weight squatting, purchase a barbell (preferably an olympic-sized one). Second, you'll find newbie gains in almost everything in ...


3

Since you work 10 hours a day, time isn't your friend. As a result, you want to achieve maximum result in the shortest time. The goal is to perform as many whole body exercises as possible. As a result, do something similar to this: Get a pull up bar and place it on your home bathroom door. Everyday (preferably before work), perform pull ups, chinups, ...


3

I presume from the tone of your question that you are normally pretty active and that you are getting frustrated with lack of time to train? Presuming that this is the case. There are a few things I can suggested that will maximise the training effect with the time and equipment that you have. Regarding your weight sessions, it sounds as if the weights ...


3

According to Wikipedia, DOMS doesn't cause muscle growth; both are simply unrelated effects that occur from a single source: working the muscles harder than they are used to. Other effects include reduced range of motion, swelling, and immediate reduced strength DOMS varies amongst individuals; some recover fast while others recover slower. And yes, a warm ...


2

Honestly, I think you need to start working out more consistently. Every 2 to 5 days is not consistent and if you expect to get results from that, you probably won't. Strength training and muscle gain both require a lot of commitment to both your workout/training and your diet. It varies from person to person but expect 45 to 60 minute high intensity ...


2

You mentioned in one of your comment responses that after being reviewed by a personal trainer, you were found to be "mostly doing everything right." That tells me you are an effective self-learner and self-researcher. You are able to correctly grasp what you read or see in videos and you are able to translate that knowledge into correct physical actions. ...


2

It's difficult to say for sure without watching you, but it sounds as if you could be stiff in the lumber spine. You are keeping your heels down and sitting back, but because you are stiff in the lumber spine, you need to lean your shoulders further forward than you should be. Continue to work on your form. Try not to lean so far forward, and work on ...


2

I think you are worrying too much. Even babies can do squats: While I agree that the correct form is required, it sounds like you are fixating on that fact and overcompensating on a few things. For example, you are falling backwards because your center of gravity is behind your heals. I would guess that you're worrying too much about your knees not going ...


2

Muscle growth actually occurs during the recover phase. Ie when you work a muscle hard, you create small tears In the muscle fibre. When it recovers, it recovers a bit stronger? I believe DOMS is a good indicator of a good workout. It's okay to train whilst suffering with DOMS, but try to work a different muscle group to allow for the recovery repair ...


1

Workout: Given your target weight and current physique I would look into Jim Wendler's 5/3/1 strength training program and do HIIT cardio 2-3 days out of the weeks and only after you've lifted weights. 5/3/1 is awesome for both beginners and advanced lifters alike, and it focuses on starting light first to build confidence and momentum into the program. It ...


1

The reason the Smiths Machine is the least effective is because the machine stabalises the bar for you. The chest press works your chest, shoulders and Triceps. chest Press with Barbell and dumbbells will also recruit many other stabalising muscles. The barbells need the most stabalising as you can imagine. The Smiths machine will still work your ...


1

Himanshu, First, congratulations on taking your health and fitness seriously. Taking the time to exercise is a big deal and I hope you make it a long term goal. Many experts recommend morning exercises as the best, especially before breakfast. Personally though, I don't believe that the time of the day matters. What matters is the consistency and ...


1

I would suggest getting some ankle weights to do leg lifts while sitting at your desk. I use the 1lb weights I ordered from Beachbody, and they are great because I can wear them under my pants and you can't even tell I have them on. I also try to park far from my office to get more walking in, and lunch breaks I spend outside (when its nice) and walk ...


1

You've been given an extensive answer above. Since your goal is to spend the least time to achieve the best results, the suggestion will be to alternate between the barbell and dumbbells, starting with the dumbbell. Starting with the dumbbell prepares your arms' co-ordination. Also, if you get tired during a rep, it would be easier for you to drop them ...


1

The answer is, "Yes." You should use all of the above. The biggest mistake people make when training is assuming one technique is better than another. In reality, it's typically the combination of different techniques that yields the best results. For example, my experience as a fitness trainer was that someone who rotated between dumbbell, barbell, and ...


1

I'm trying to keep up the schedule daily for 3 months to turn it back into a habit This is brilliant. soreness will pass. the more often you train the sooner it will pass. But one thing to note is : Do not try to make records before you are adapted. start small. If you can do it 15 times , do it 8 times. Leave early. less sets. One set is ...


1

I agree with some of the other posts here, that say soreness doesn't necessarily mean you shouldn't train. However, if you really feel you can't, swimming would be a good option. It would get the blood flowing which would help to relieve the DOMS, without putting stress on already tired/sore muscles. Also, gentle stretching is good


1

Your selection of exercises looks good. I would further categorize them like this: Deadlifts (2 work sets of 4 reps) - hamstring-centric Press (3 work sets of 5) - upper vertical push Ring Dips (3 work sets of 9) - upper horizontal push 1-Legged Squats (3 work sets of 7) - quad-centric Pull Ups/Chin Ups (3 work sets of 8-10) - upper vertical pull ...



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