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1

If you split your routine up (chest one day, back another, biceps another day) etc, then you don't have to gym on alternating days, you could train daily. You won't necessarily bulk huge by going to gym but you will get that strength and core that you won't by just doing pushups and exercises that use your own body weight. It just won't happen, your ...


0

First I would question your ab routine. Basically there are two ways to target abs. 1 - Using a high amount of resistance. 2 - Doing a lot of reps at high intensity. Your abs are small muscles, especially if you have not worked them out very long. Every other day is probably a good routine amount. If you are in the beginning phases of ab workouts ...


4

I had a lot of success doing bodyweight training for the couple of years that I was more-or-less forced to, living in a developing nation with no real gym options. If you go the bodyweight route, I'd recommend these strategies: Realize that "some pushups and pullups" isn't going to cut it. Just like most people in a gym have no idea what they're doing, ...


4

Knuckle pushups, bodyweight squats, and sit-ups, as a program, would mostly increase muscular endurance and cardio. A 3x5 program like Rippetoe's Starting Strength would actually increase your strength and power. Muscular endurance is great for fighting, but A) you're probably already doing those exercises in class and B) if you're stronger you have better ...


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

When it comes to weight training, one of the best ways to keep mass/strength as much as possible is to lift with less volume but try to keep up intensity. I'm cutting at the moment so I'm dropping the overall sets that I'm doing but trying to lift as heavy as I reasonably can. It's hard to progress on anything or get bigger on a cut unless you've just ...


1

To make abs visible the most important factor(the faster one) is to lower your caloric intake but keep or even raise your protein intake. Also long term usage of the muscle improves local circulation and improves fuel efficiency making your abs more "definited", local fat loss is possible but it's more of a long term thing, thus negligible.


3

First you should have clear some concepts. You don't burn fat on belly by doing abs, nor you don't make them visible by doing it. As it's said, abs are made in the kitchen. Doing abs workout, what you do is make them bigger, as with other muscles. You should focus your routine almost the same way you focus it for muscle gain, but introducing some more ...


2

First let me say I haven't used a standing desk, however I'm in the software development field and know where you're coming from with sitting long hours. I'm also a personal trainer and see a lot of clients with bad backs due to poor posture from sitting long hours. A standing desk will help you lose a few calories, however I cant vouch for how many and if ...


0

I wrote a beginners guide to calisthenics on my site a couple of months ago. (Edit to add the workout) The basic format is 5 sets x 5 reps of the following exercises: Incline Push-ups Inverted Rows Bodyweight Squats Lying Leg Raises Short Bridges However if you can do chin-ups you're possibly a bit ahead of this. I do recommend you train for bridges ...


4

It gets referenced a lot, but for good reason: check out Mark Rippetoe's Starting Strength. The book and the program is, from my prospective, the most effective short and long term path to human strength. Whether you decide to be a Rippetoe fan for the rest of your life is up to you, but the things you learn from it and the path it puts you on really can be ...


3

Days off from lifting, known as "rest days", are designed to let your body heal from the damage you do during training. Oddly enough, the more progress you make in strength training the less frequently you can train at maximum because you get very good at damaging your body. Putting it another way, the cumulative exercise (a.k.a. damage) a trained athlete ...


4

Usually this would be called an active rest day, and is something that I find very effective. I lift 6 days a week then do cardio whether it be riding my bike, jogging, running, or soccer drills. I find it quite helpful. It gives your muscles time to recover but you are still getting your daily dose of exercise. As you said, it is important to avoid using ...


1

J.T. Hurley's comments about having protein available for muscle growth to occur can absolutely NOT be overstated. If you're intentions for working out are to gain muscle mass and increase your overall strength, you would be doing yourself a tremendous disservice by not having plenty of protein, calories, and water readily available before, during, and after ...


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I agree that working out on an empty stomach will not damage your muscles, but if I may offer my personal experience, working out on an empty stomach is no good....and obviously training when you are stuffed is also no good, unless you want to make yourself vomit. The best thing would be to have a carb rich meal about 2 hours before working out, and then go ...


2

The short answer is no. The long answer is maybe. The basic "model" of the body's energy supply is that it holds a certain amount of sugar (glucose) in the blood if the number gets too high, it binds the blood sugar with insulin and stores it in fat cells. If the number gets too low, the body uses glucagon to un-bind the sugar and return it to usability in ...



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