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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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2 answers
149 views

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 ...
4 votes
1 answer
998 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. ...
1 vote
1 answer
286 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 ...
0 votes
1 answer
46 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 ...
1 vote
1 answer
113 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 ...
1 vote
1 answer
109 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 ...
3 votes
1 answer
181 views

How would drinking carb blend after workout affect my weight lose program?

I have passed my bulking phase and have got a bit of muscle gain during that. From the beginning of this month, I starting the cutting phase with low calorie intake (about 1500 Cals a day - weight 5 ...
0 votes
1 answer
347 views

How to take advantage of testosterone and HGH boost provided by leg day?

According to Norwegian study, leg exercises, especially squat, result in increased testosterone and human growth hormone (HGH) levels, which in turn resulted in greater biceps growth when biceps were ...
0 votes
1 answer
157 views

Beginner fitness workout program

Before I begin, please note that I have read this post and the linked duplicate. I am asking not for general advice (which is wonderfully given there), but for a few specific exercises. Context: I am ...
0 votes
3 answers
985 views

Training for Pro-Soccer Tryouts

I'm in a 1-year long journey to hopefully prepare myself to try-out for a pro-soccer team. I was hoping to get some guidance from the community, as to training workouts that I can use to prepare. ...
1 vote
2 answers
310 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 ...
1 vote
0 answers
56 views

Split routine into two-a-day workout schedule

I have been doing a 6 day/week push-pull-legs routine. I have one 90 minute gym session on each of those days. Recently my schedule has changed and I can only manage two 45 min gym sessions for 6 days/...
2 votes
0 answers
68 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 ...
2 votes
3 answers
520 views

I want to lose weight, what now?

Someone has made the decision to start losing weight today. The person should choose a diet program and a sport maybe. How to choose the best diet program for ourselves? Are there other things one ...
6 votes
1 answer
198 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 ...
2 votes
0 answers
106 views

Does anyone know of a comprehensive exercise / stretching program that restores proper muscle balance and flexibility and releases tension? [closed]

The goal is health not so much strength, but being able to continue the program and build strength without sacrificing muscle balance would be a big plus. I'm thinking there would be some way to ...
9 votes
1 answer
253 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 ...
1 vote
0 answers
103 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 ...
3 votes
3 answers
191 views

How to build strength for 40lb kettlebell turkish getup and snatch with just body weight

Background: I am in a situation where I do not have access to a gym nor have any additional weights around nor equipment like parallete, pullup, dip bars etc. The only odd thing I have is a 40lb ...
7 votes
3 answers
374 views

what's the reality that keeps progressive strength training from being constant?

I'm looking at my progressive intermediate weight training program, and I'm a little more than halfway through my 12 week program. As expected it's been terrific, I've steadily been gaining strength ...
1 vote
1 answer
70 views

Exercise index (Pike pushups first or regular ones)

I don’t know which exercise should I do the first Pike pushups or regular pushups. I heard that you should start with the hardest exercise, which is pike pu for me but also I heard that you should ...
0 votes
1 answer
226 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 ...
3 votes
0 answers
45 views

Follow-along videos for the most effective stretching routine

I'm looking to increase range of motion, primarily for certain lifts (e.g. back and front squat), for acro yoga (e.g. hamstrings), and general flexibility (e.g. for yoga). I've done some research into ...
1 vote
2 answers
613 views

How much time -depending on dumbell size

I would like to know if 5kg dumbbell is enough to grow "big" biceps. Of course ,I know more kg can give faster results, but because I now re-start my workouts.I would like to start slow.I ...
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 ...
3 votes
2 answers
241 views

Weight-lifting: I am afraid that I am not getting enough mobility, so is it okay to mix it with other things?

I am currently doing a standard 3xweek, full-body weight-lifting routine, doing all the major compound exercises (squat, DL, bench, row, and overhead) for 3-4 sets a piece, in the 5-10 rep range. I AM ...
2 votes
1 answer
255 views

Why most beginner programs ignore the abs?

Most beginner programs I have seen are just Bench Rows or deadlifts Squats Sometimes you get the crazy coach who suggests pull ups and overhead press. Why all this minimalism? I think it would make ...
5 votes
1 answer
125 views

Help create a weight-training program with a focus on martial arts

I started lifting weights in August 2020 to get stronger for my martial arts. I have been training Muay Thai/Kick Boxing and Boxing for a little while, and I intend to train Jiujutsu and Judo once ...
4 votes
1 answer
197 views

Program for retaining/building strength in a caloric deficit

A couple of months ago I started strength training again and cleaned up my diet. I need to lose about 15-20 kg. I don't focus on the weight though, I want to reach ~15% bodyfat (currently ~30%), but ...
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 ...
2 votes
1 answer
136 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 ...
4 votes
1 answer
217 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 ...
4 votes
1 answer
233 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 ...
0 votes
2 answers
981 views

Do muscles atrophy and grow linearly, exponentially or depreciatively or possibly like a bell curve? Also same question but for fitness [closed]

runners, lifters, scientists, engineers, geeks, gamers, casuals. I am asking the following: "Do muscles atrophy and grow linearly, exponentially or depreciatively or possibly like a bell curve? ...
3 votes
2 answers
159 views

When should I change my program?

In my gym you could freely change your program every 3 month (included in the subscription with a professional coach). However I feel it's a good program and I can still progress with it. What should ...
3 votes
3 answers
643 views

Training with Shoulder Injury

Due to over weightlifting I ended up with a "tear of the supraspinatus tendon" in my right shoulder. My doctor advised that I have to live with it, and not to lift weights. I don't want to make ...
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 ...
4 votes
1 answer
233 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/...
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 ...
1 vote
1 answer
166 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 ...
4 votes
4 answers
22k views

Just finished 12-week shortcut to size. What's next?

I have just completed a popular mass building program by Jim Stoppani called "Shortcut to Size". I found it to be really well designed. There are subtle variations in exercises that become noticeable ...
1 vote
3 answers
335 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, ...
0 votes
1 answer
84 views

How are people doing "to-failure" sets of the same repetition count multiple times per session without failing to hit their count on subsequent sets?

I am struggling to understand how people pre-determine their desired rep counts for each set of a training session. For example, in another recent question, I saw this schedule posted, and it is a ...
1 vote
0 answers
63 views

How to stay fit and eat clean while being a college student?

I am a college student, and wanted to know since I am stuck with the meal plan, and don't have much income to go out and buy groceries every other weekend, what are good ways to eat healthy and how to ...
3 votes
3 answers
131 views

Pilates- Taking time to learn form versus... actually doing it?

I bought this manual on the Pilates method and upon reading it, I was pretty surprised how wrong my form has been all along. This manual has enough detail for each exercise to effectively keep ...
1 vote
1 answer
376 views

Can TaeBo keep my cardio up?

I do TaeBo workout everyday at home, and I want to know if that is good enough or can you point me to another workout
1 vote
2 answers
174 views

Can't progress any further with my trainings!

I have been doing this program for quite some time now. There is a bit of progress in terms of technique but my body seems to be unchanged for the past 3 months. In other terms I do progress a ...