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1 answer
21 views

Difference between single arm overhead dumbbell press and barbell overhead press?

I tend to do these two exercises interchangeably: Single dumbbell on the shoulder, press overhead with single arm Barbell resting/hovering on shoulders behind the neck, press to straight arms How do ...
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  • 796
3 votes
0 answers
39 views

Exercise and Yoga Asana after Eating

What are some exercises and/or yoga asana, about 30 minutes to an hour in length, that I can practice after eating to avoid sleepiness and to maintain my concentration and motivation toward work?
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3 votes
1 answer
55 views

Weight of isolation exercises compared to compound

Let's say I'm doing chest presses with 18KG dumbbells, how heavy should my skullcrushers / DB tricep extensions be? In the past I used to do skullcrushers at around 20–25KG (in total, including the ...
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2 votes
0 answers
55 views

Post-exercise muscle soreness

I’m a vigorous 72yo who enjoys pushing his limits via cycling, swimming, Pilates or weights. In the evenings on a day of a challenging 1 hr workout I will recline in my zero gravity chair to read but ...
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  • 21
3 votes
1 answer
62 views

Can bench pressing an unevenly loaded bar lead to injury?

I am new to fitness and weight lifting. I was doing bench press and asked my(2) partners to load 12.5 kg each side. One of the loaded 12.5 kg right side and other didn't hear properly and loaded 15 kg ...
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0 votes
0 answers
55 views

Good body weight exercises for legs [closed]

Are bodyweight squats, lunges, and calf raises enough to have a good exercise for the legs? As a progression, I am thinking of doing these three with weights.
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2 votes
1 answer
102 views

How can I estimate my starting weight when I never trained deadlift?

I do a little weight work in my home gym but am just starting out. I have never deadlifted and don't own any full size plates - only a 1" bar and a bunch of smaller-diameter plates. Bumpers are ...
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  • 796
2 votes
0 answers
79 views

To what degree and how does sleep affect muscle growth? [duplicate]

Is there any actual known research that dives into the following specifics of how sleep contributes to muscle growth? Does sleep need to be consecutive hours or cycles? Meaning, does sleeping 6 hours ...
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8 votes
1 answer
169 views

How to increase suitcase carry endurance?

I have a rather practical problem... I want to be able to carry 10kg bag from store to home without taking any breaks. In other words: I want to be able do a nonstop suitcase carry for 10-15 minutes ...
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  • 235
-4 votes
1 answer
148 views

How to up my bench?

I bench 90kg for 10 reps after 3 months of training. I'm quite disappointed as my friend and I started at the same time and he's benching 110kg for 10 reps, although he weights 15 kgs heavier. I ...
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13 votes
1 answer
2k views

What causes me to lean forward on a barbell squat?

Recently I have been looking at my squat form and notice that I always bend forward too much such that my head is past my knees. When I try and correct myself to have head and knees aligned, it's just ...
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4 votes
1 answer
87 views

Does standing on one leg strengthen gluteus medius?

Many people who work office jobs and live sedentary lives end up having weak gluteus medius muscles, which can have consequences such as poor form when jogging or running. With stand-up desks growing ...
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2 votes
1 answer
39 views

Chest supported back row - proper form and angle of bench

When doing a chest supported back row at home using a barbell and a bench that can incline or be flat, what are the answers to the questions below regarding proper form Should the bar touch the bench ...
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  • 3,032
2 votes
0 answers
41 views

Power duration curve for endurance sports

I have a question regarding the power-duration curve for sports. This curve is power on the y-axis and time on the x-axis. For probably all endurance athletes they will have a exponential declining ...
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  • 21
3 votes
2 answers
96 views

How commonplace are routines like phul/phat/gcdlz among pro bodybuilders/fitness models?

This is actually for a paper for school but I was wondering what type of workout routines professional bodybuilders/fitness models use? Do people use routines that are commonly recommended like phul/...
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2 votes
1 answer
164 views

All gym exercises at home

I have the following things: Dumbbells (to which weight plates can be added or removed) A barbell A pull up bar A resisitance band A horizontal bench like furniture I don't have any machines which ...
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1 vote
0 answers
70 views

How to reduce weight around my abdominal area when I have liver cirrhosis? [closed]

I have advanced liver disease and weight loss is suggested to me Need to reduce 20 kgs , most of my body fat is around abdominal region What diets I need to follow along with exercises . I am also ...
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  • 111
1 vote
0 answers
77 views

Choosing an aesthetics program [closed]

Im 21M and have done a core strengthening program for the past 6 months to get to a reasonable base. Even at the risk of ridicule but I really just want to get a glorified Abercrombie body over the ...
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1 vote
1 answer
176 views

Skinny fat : Caloric deficit and/or cardio?

I'm a skinny fat and I'm a little bit confused about the need of cardio. From my understanding, calorie deficit will make my body consume more energy. On the other hand, in some videos, they say that ...
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  • 11
3 votes
1 answer
154 views

Benefits of doing this home workout every day

Recently, I saw this home workout video on youtube. The workout includes: Jumping jacks to start the workout and warm the body up, steam engines to get the core warmed up as well, squats, burpees, ...
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  • 133
10 votes
3 answers
5k views

How many magic workout secrets are there really?

I'm still new to lifting but I've come across a lot of pages advertising for example Chris Hemsworth's workout program or Chris Evans etc. I understand that they're likely not showing the real program ...
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  • 211
2 votes
1 answer
121 views

PPL split - is it only for people with good genetics/high starting strength?

I found this program on leangains https://leangains.com/the-minimalist/ A (day 1) Bench press 1 set to failure Immediately followed by pushups to failure Followed by another set of bench (with a lot ...
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0 votes
2 answers
219 views

Bulking gone horribly wrong

I'm 5"4, 70kgs, with a full flab. I can't even bench 75kgs. I've been training for 2.5 years, starting from a body weight of 48kgs. Squat 90kgs: 5 reps Bench: 65 kgs 3 reps Deadlift: 120kgs 3 ...
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1 vote
0 answers
45 views

Why do some multi vitamin pills exclude iron? [closed]

What is special about iron that it needs to be excluded by some?
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6 votes
2 answers
275 views

How to properly breathe during push ups

I've heard that for push ups you should "inhale as you lower to the floor, and exhale when you press yourself up" Does this apply for every single rep you do, or just every couple reps. I ...
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5 votes
1 answer
300 views

Does taking painkillers reduce muscle gain?

When I have muscle soreness after training, I generally take a light OTC painkiller/anti-inflammatory. To me, it just makes sense to not be in pain if you don't have to be. I have had friends tell me ...
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  • 8,384
3 votes
0 answers
120 views

How NOT to be Afraid of Using Glute-Ham Raise (GHR) Machine

Some background: I've been into bodybuilding for a few years, but only 2 months ago I started to go to a proper gym with a proper trainer. For a full-month my trainer checked me up of my muscles, ...
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  • 153
4 votes
1 answer
219 views

How to avoid "leading shoulders" when doing benchpress

https://youtu.be/xQTMhydmWAM?t=159 Sometimes I get into this position, when my shoulder is doing the majority of the work. What are some exercises to fix this? I imagine it would involve scapula ...
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5 votes
2 answers
199 views

How important is it to train glute medius?

I seem to always have weak glutes, and have simply got into the routine of doing exercises like banded clamshells and donkey kicks a couple times per week. If I don't stick to doing them, I then run ...
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3 votes
0 answers
41 views

Internal rotation in dips?

Here's a picture of athleanx demonstrating dips https://www.youtube.com/watch?v=tMyFe-IL7Ks I understand the forward lean is required in dips, but doesn't this make the exercise extremely susceptible ...
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3 votes
1 answer
146 views

My experiments to my body

I'm doing an experiment with my own body. Experiment is such that - Do push ups until your you fall on the ground and cannot push your body up further. Do squats until your legs vibrate very fast. Do ...
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1 vote
1 answer
213 views

At what point does bulking and working out hit diminishing returns?

I've been bulking for 3 years, going from 48kgs to 69kgs at a height of 5"3 (male, unfortunately). My stats are pitiful. bench - 70kgs squat - 90kgs deadlift - 120kgs I started from the bar in ...
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1 vote
0 answers
28 views

Chest trauma during dips on horizontal bars during workout, pain in the upper part of anterior chest wall, hard to breath deeply [closed]

Sorry if it's considered off-topic here, I hoped there will be plenty of people to share their experience, as I now know that's a very frequent trauma during this kind of exercise (should I knew it ...
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  • 111
9 votes
4 answers
5k views

Losing muscle despite doing exercise

I'm on a diet for more than two months. It is variant of ketogenic, but high in protein instead of fat. I cut off the carbs but use a reasonable amount of healthy fats, and the rest is mostly protein (...
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1 vote
1 answer
105 views

How to increase protein synthesis [closed]

So I'm trying to bulk for the last 3 years, with very minimal success. I'm having trouble consuming food without sh^tting, I can't consume meal replacement drinks, and I have low T levels. Are the any ...
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2 votes
1 answer
155 views

Do TDEE estimates consider calories lost via pooping?

I'm bulking on 3500 kcals as per TDEE calculator I sh^t a lot after my meals. My weight has unfortunately decreased, though my strength is the same. I suspect it's because of the crazy sh^ts. Is ...
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3 votes
3 answers
255 views

Can you review my workout plan?

I’ve been working out for almost a year now and I would like someone with more knowledge to review or criticize my workout plan, I’m currently 5’10” at 139lbs and I’m trying to just gain overall size, ...
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  • 31
21 votes
5 answers
7k views

When I burn off a very large number of calories, where does the weight go?

Let's say I ride my bike for 20 hours non-stop with no (significant) breaks, burning 650 kcal/hour. My basal metabolic rate is perhaps 3,000 kcal/day, making a total of 16,000 kcal expended over the ...
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1 vote
2 answers
130 views

weight training after meal

assuming I dont care about absorption of energy and looking at this from a purely safety standpoint: any safety issue if I do weight training after a moderately heavy meal (70% - 80% full)? i heard ...
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12 votes
2 answers
8k views

Why are pull up bars mounted so high up?

I want to put a wall mounted pull up bar in my home gym. Wherever I've seen one in a gym before, they are at such a height I have to jump and catch the bar, which is embarrassing if you miss! Is there ...
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  • 796
2 votes
1 answer
86 views

Flexibility workouts for spinning heel kick - taekwondo

I am a taekwondo student (black belt) . I took a year long break, but have reconnected with the sport. Recently though, I learnt that I am unable to perform a spinning heel kick due to a lack of ...
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  • 21
1 vote
1 answer
41 views

Reverse hip raises with weight on legs

After doing reverse hip raises for a few days, I am finding that to feel any tension in the legs, I need to hold the position for a long time. This quickly gets boring. So I want to increase the load, ...
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  • 364
2 votes
0 answers
140 views

Optimal training Volume per muscle/week/day

//Note I realize there are similar questions asked here, but I could not find the answer. For Natural hypertrophy, what is the optimal amount of volume in terms of sets or reps per week or training ...
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  • 3,032
1 vote
2 answers
258 views

Reducing calorie intake or doing more cardio exercise, which one is more effective for losing fat?

I am interested to know which approach is more effective if someone likes to hold his current muscle bulk but only lose fat? Is it better to keep the previous diet but add more cardio exercises? Or ...
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  • 121
3 votes
1 answer
105 views

Triceps training (long head)

I've recently suspected (for various reasons) that I've been neglecting the long head of my triceps. Pretty much all the triceps training that I've done for a while is supine triceps extensions with ...
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1 vote
1 answer
426 views

How to lose fat but not muscle? [duplicate]

I am 6' 2", 210LBs, have cut my rice and bread intake in a half(and also removed all unnecessary calories I would eat before). I also take 50-75 grams of ON 100% golden whey protein per day and ...
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  • 121
2 votes
0 answers
22 views

right calf and right foot pain during cycling [closed]

I started using a recumbent bike in my home to use as a life long endeavor to be fit. The problem that has arisen is that my right foot and calf hurt after a few minutes on the bike. This is entirely ...
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3 votes
1 answer
155 views

general question about dietary supplement for my trainning

I have ~30 years, I do sport almost every day. My sessions are divided between: climbing (1* per week) running to prepare for a half marathon (3/4* per week) muscle building via a crossfit session (...
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  • 177
0 votes
0 answers
89 views

How can i gain weight with a strange body type?

Im a 25 years old male that has been skinny all his life (around 55-60kg). I have a body type that the times i have eaten too much, i get fat only the stomach. The arms, legs etc didnt change. Now i ...
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0 votes
2 answers
150 views

How do I complete a workout like this?

I found a workout online that would help me with my current pull-up goal. I don't know if there is a specific way to complete it, but I'll put it under here. Perform & Progress The Following 2x/...
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