Tag Info

New answers tagged

0

Hope you don’t mind, this is going to be fairly long. I’ve tried to explain why I do what I do to make it easier for you to decide if it is helpful. Instead of a 3-3-1 day a week strength, conditioning, rest program, what I’ve developed is a 4-2-1 program. The 4 days of strength training are split between 2 upper body and 2 lower body days. In addition, the ...


0

How long have you been performing those exercises? Are they intense for you? The reason I asked is if you want to add new routines to the mix or want something different. First, YES! Do include a running program also. None of your current exercises include pure cardio exercises. You can also replace running with some plyometric exercises. Skipping, knee ...


0

First, I will give you an example of a good program: http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html What makes this program better than yours? Progression. Your program does not specify how you will progress on the exercises. The routine I provided tells you to slowly add reps until you can do 3x8, then move to the next exercise ...


1

John Scheaffer, in his e-book "The Greyskull LP," suggests that frequency method bodyweight exercise can be added to a linear progression (LP) with good result. Most importantly, the higher volume of bodyweight exercise can help with upper body hypertrophy. Scheaffer suggests never getting close to failure on frequency method bodyweight exercise. For ...


1

If you have a whole week to strength train and really wanna push yourself. Train a different muscle every day of the week. such as: Monday: back and biceps, shoulders Tuesday: legs and abs Wednesday: chest, tris Thursday: break then repreat and break again on sunday, do 30 minutes of cardio before and after. make sure while your doing these to real push ...


0

One thing that I would like to add is not depending on only one source of protein , as over time your body will form allergies to it, not like you will start having stomach pain or anything like that , but you won't be getting the full benefit of it . From the diet you mentioned if seems to constitute only of chicken as protein source , so would advice to ...


0

Studies have consistently shown that when it comes to a nutrition plan (Note: I do not say diet. Diet implies a close ended, limited lifespan process), calorie restriction is king when it comes to weight loss. Don't buy into paleo, atkins, . Track all the food you eat for three days. Even if you eat a spoonful of peanut butter, write it down. Weigh and ...


1

This schedule looks pretty good! On the SL site he discusses how to break up rest when adding in intense cardio here. Assuming your core days are not too much, everything looks in order, though I'm a little curious about what that work consists of. Your core strength will be tremendously increased if you follow the SL plan with correct form. Just don't wear ...


1

pass, Since your goal is to develop functional strength, StrongLifts is a great program for that. To get the best of StrongLifts, it's recommended to perform them 3 times a week. One of the reasons is because since you're starting with a low weight (empty bar), it would take a longer time for you to start lifting heavy weights. Since core days are recovery ...


0

My suggestion would be to make small variations to the workout each time. This way you will work slightly different muscle groups each time to increase your overall results AND not get bored with doing the same thing all the time. Suggested variation: -15 squat jumps (body weight squat with a jump at the end) -15 incline or decline push ups - (put feet or ...


0

If you have a chin up bar, you can do bodyweight rows. You can make them harder by elevating your feet on a box or doing front lever rows (tuck, straddle or full). That's for rows. This routine is neglecting the lower back. So, I recommend doing back extensions and reverse leg raises. If your goal is strength or muscle hypertrophy You won't gain much ...


0

The row works your back and shoulders. What sort of equipment do you have available? Pullups and bodyweight inverted rows would be the bodyweight exercises that I'd consider, but you'd still need some equipment to do them.


1

I think they are suited to different fitness goals. Since your goal is to increase the number of consecutive pushups, I would recommend option 2. This removes the fear of performing pushups over time (personal experience). conditions your body to performing pushups. allows your body to maintain relatively high metabolism throughout the day (if done at ...


3

A great way to think about program balance is to balance out push and pull movements. It's fairly contrived, but it works. Push: moving the weight away from your center of gravity. Examples: bench press, overhead press, squats. Pull: moving the weight toward your center of gravity. Examples: rows, pull-ups, deadlifts. For every push exercise, you ...



Top 50 recent answers are included