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Questions tagged [programming]

Questions on programming includes plans, guidelines and schedules for training and eating. Programming includes a number of principles including specificity, individuality, frequency, intensity, type of exercise, progressive overload, and variation. Programming is not limited to weight-lifting, rather, it is applicable to all fitness goals.

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Can walking be an effective way to gain muscle mass on the calves?

Recently I have been focusing on walking for steps, and moving more? With this the question popped in my head of if walking can increase muscle mass on the calves? If so is there a certain way to walk ...
Damiyen Gee's user avatar
1 vote
1 answer
290 views

How do I stop myself from training to a point that I have no energy for rest of the day?

I've been training early morning for a while now. I go to the gym at seven in the morning, get out, and then immediately go to school. However, I notice that after training, I barely have any energy ...
Cathartic Encephalopathy's user avatar
0 votes
1 answer
48 views

What is the difference between doing a sandbag clean/kettlebell swing versus something like a Romanian deadlift?

This question is phrased in a strange way, but I could not think of a more concrete way to phrase is. I am trying to understand how different types of training fit into my own fitness goals. I am in ...
krishnab's user avatar
  • 339
1 vote
1 answer
115 views

What are deadlifts good for?

I’ve been exploring various pre-made all rounder types of workout programs and have often noticed that they exclude deadlifts, even when they are all made up of classic barbell power lifts: bench ...
TylerDurden's user avatar
1 vote
1 answer
119 views

Alternating volume and intensity weeks to extend use of double progression

I am stuck at 5x75 kg bench press. I bench press once a week for 4 sets and overhead press once a week for 4 sets. I could increase the frequency by training 3 times a week instead of 2, or I could ...
Andy's user avatar
  • 3,717
1 vote
2 answers
323 views

Is it a good idea to have some overlap between engaged muscle groups in different exercises?

Is it a good idea to have some overlap between engaged muscle groups in different exercises within a single day? If you do, for example, hip thrusts and then some squat variation, your performance in ...
Sergey Zolotarev's user avatar
2 votes
0 answers
70 views

Is there a minimum effective dose for increase in training?

According to Eric Cressey: "One of the more common mistakes the average weightlifter makes is training at more or less the same workload every week. Varying the workload from week to week is a ...
Andy's user avatar
  • 3,717
6 votes
1 answer
200 views

What book(s) for beginning routines at PF for 50-year old with 10 years off with strength as a first goal? [closed]

Problem: I have not had an exercise routine in 10 years. I now want to build strength again and look good, and improve my cardiovascular health (stop being winded so easily). I just joined Planet ...
Ungar Linski's user avatar
0 votes
1 answer
231 views

Advice on How to use Westside For Skinny Bastards

So, I am currently using WS4SB3 and I have questions regarding the program. Do I have to use the conditioning or can I just use the programs for 4 days without conditioning? Can I modify the training ...
Rushil's user avatar
  • 3
2 votes
1 answer
138 views

Are warm-up sets redundant with other mobility warm-ups? How to shave time off of lengthy workouts?

Trying to figure out how to get a proper warm-up without also spending forever on it; for a while I’d only been doing warm-up sets at 5x40%, 5x60%, 3x80% on the big compound lift which goes first in ...
millimoose's user avatar
10 votes
3 answers
4k views

Should squats come last in a workout-plan?

I noticed that after doing squats I become very exhausted and tired, which seems to heavily affect my performance on the exercises following afterwards. Some of my collegues insist that squats should ...
Susp1cious's user avatar
4 votes
1 answer
236 views

Slow training versus Explosive training

super slow lifting is superior Two studies were done with untrained men (N= 65) and women (N= 82),(mean age= 53.6) who trained two to three times per week for eight to 10 weeks on a 13 exercise ...
user avatar
4 votes
1 answer
225 views

Schedule of Programming for a Powerlifting Meet

I am currently training for my first powerlifting meet. The meet I had planned to attend has been cancelled so I am looking at some new options. The new date keeps moving around because of current ...
C. Lange's user avatar
  • 4,599
4 votes
1 answer
236 views

Can you split a day in a routine across two days?

I’m trying to get back to working out more regularly after a chaotic year of mostly off gym. I picked up a push/legs/pull split routine from a guide I was using before, switching from an upper/lower/...
millimoose's user avatar
1 vote
1 answer
171 views

What assistance to 5/3/1 for beginner

After not training for a couple of years I am just starting again, and decided to use the 5/3/1 template. I am pretty much set on using 5/3/1 but if you can make a (very) good case for another program ...
Dennis Haarbrink's user avatar
6 votes
1 answer
3k views

Why didn't 5x5 work for my pullups?

Despite being reasonably well-trained in the past, I always sucked at pull-ups. At the beginning of this summer, I started training again. In the beginning, my max was only 1-2 clean pull-ups (I am ...
BKE's user avatar
  • 1,997
1 vote
3 answers
345 views

How to correct muscle imbalance in front half vs back half of my body

I have a 9-5 desk job and also spend large parts of my free time sitting down. Whilst a small change in this direction is possible a large part of it isn't practical and therefore an answer such as, ...
Aesir's user avatar
  • 239
1 vote
3 answers
310 views

What are the benefits of hypertrophy training, if you have pure strength goals?

At least relative to bodyweight. I know that one is supposed to train not only in the low rep ranges when the goal is maximum strength, but to also squeeze in some 8-12 rep sets when going for ...
BigBadWolf's user avatar
3 votes
2 answers
265 views

Bodyweight Workouts Sets & Reps and Intensity & Volume - Difference in completing in Single session instead of spread over Multiple?

Lets say, I want to do 100 pushups daily in one go, or improve my overall ability to do Pull ups. I am not strong enough now to do that now. If I do 100 pushups, spreading over the whole day, will ...
Graviton's user avatar
  • 277
0 votes
2 answers
136 views

Maximalist program [closed]

As you can see it is very hard to find a training program that includes more than just the ''big 3'', 99% of the training programs in existance are copy pasted and are all incredibly minimalistic ...
user avatar
1 vote
1 answer
46 views

Alternating program

What do you think about a program that has 3 different full body workouts each week and changes every month? Let me explain this further Month 1: Full body A = High volume core and arms low ...
user avatar
2 votes
0 answers
61 views

Fear-control the nerve system [closed]

I want to prevent a situation when comes to me or to be ready. Firstly,we all have fear me too.The problem is when I get afraid my legs are shaking, I think I will fill out what I have eat and think ...
e.p's user avatar
  • 953
4 votes
1 answer
1k views

Combining squats and deadlifts: do deadlifts on light or heavy squat day?

Currently I'm doing 3 workouts per week: Monday, Wednseday, Friday. There's two workout templates, A and B, which simply alternate. It's basically the StrongLifts 5x5 and Starting Strength approach. ...
G_H's user avatar
  • 2,510
3 votes
1 answer
775 views

Crossfit training plans: progressive programming of fitness and skills

Are there any high quality examples of progressive crossfit training plans over a longer period of time say a few month or a year? Starting at an assumed fitness and skill level, it should be desined ...
student's user avatar
  • 733
2 votes
2 answers
6k views

When should I do accessory work?

When should I be doing accessory work? Does the timing largely depend on me, or is there a conventional/preferred time to do them? Should I stick it at the end of a workout day after the core lifts ...
pushkin's user avatar
  • 414
0 votes
3 answers
98 views

How do you make progress in two different pressing exercises at once? [closed]

How do I program both benching and dumbell overhead press with the goal of getting better at both?
moh abdi's user avatar
1 vote
1 answer
415 views

Breaking plateau on grease-the-groove chin-ups

About a year ago, I started using grease-the-groove to go from exactly 0 chin-ups to my current max of 5-6. My schedule is to do GTG 3X/week in a somewhat condensed way: if I'm also lifting that day (...
half-pass's user avatar
  • 568
2 votes
1 answer
445 views

Starting Strength, time to move on?

I'm 41 years old, 1.82m tall and weigh 82kg. I have been on strength training for 14 months (2.5 stronglifts, 11.5 starting strength). I didn't do the program, as Riptoe would put it. I never got ...
Cleber Goncalves's user avatar
1 vote
1 answer
869 views

Calculate burned calories (Running) without heart rate [duplicate]

I need some formulae to calculate the burned calories for jogging. The information I have would be: gender, weight, age, pace (speed), fractional grade, and time. What I have now is the following ...
Greeneco's user avatar
  • 113
0 votes
1 answer
1k views

Critique my SL + Greyskull hybrid

I really like Strong Lifts, but it isn't working well for me anymore. Too many resets and not making it past previous resets. Admittedly, my lack of progress is likely attributable more to my lack of ...
Tyler's user avatar
  • 594
7 votes
3 answers
2k views

What's a good intermediate/advanced squat routine?

Presently I high-bar olympic-style squat twice per week. My one rep max is about 335 lbs with "shaky" form, which I think is not bad, but not excellent for my height and weight (6'1", 200 lbs). I'm ...
Daniel's user avatar
  • 4,484
2 votes
3 answers
2k views

What to do after a successful 6 month hard strength training program?

I'm about to finish a very successful 6 month strength training (5x5 variation) run. I went from 200 to 225 pounds with a moderate fat increase 10% to 13%. I'm about to hit 300 in Squat and already at ...
fsaint's user avatar
  • 175
4 votes
1 answer
997 views

Starting Strengh - how to replace power cleans when already doing chins

I started doing the original Starting Strength program a couple of months ago, but swapped power cleans for chins, after failing to do power cleans numerous times. I'm now at the stage when I can't ...
user avatar
13 votes
1 answer
2k views

What should I do if I can't complete my program's prescribed workout?

This is a general question, but I'll give some specifics to fill it in. I'm on the Texas Method periodization program. On Monday, I was unable to complete the prescribed workout of a 5lb increase in ...
masonk's user avatar
  • 1,626
17 votes
2 answers
2k views

Firstbeat Energy Expenditure Algorithm

I am looking for an implementation (or a document that describes the actual algorithm) for the energy expenditure/VO2/EPOC calculation from the heart rate variability. A few white papers about ...
Dan's user avatar
  • 181
9 votes
4 answers
8k views

Presses or squats first?

The general consensus of exercise order seems to be larger muscle groups first, smaller muscle groups after. So squats or deadlifts would precede presses and pull ups. I started out doing that, and it ...
Robin Ashe's user avatar
  • 3,565