Questions tagged [workout-routines]

Methods of organizing one's training.

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1answer
72 views

How to make upper and lower abs more visible

new guy here, and I greeting everyone in Physical Fitness thread. I have a question about my body. On 20 December 2021, I started abs workout only until today. 1. I am doing every morning like 10 o ...
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1answer
209 views

Got great results in strength but almost none visually

Started working out 3 times a week in April 2021 with the following plan: Week 1: Day 1: Squats, Bench + assistance exercises Day 2: Deadlift, Military press + assistance exercises Day 3: Squats, ...
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141 views

Workouts for increasing T levels?

What are some good home exercises meant more for increasing T levels rather than muscle gain? I'm aware deadlifts and squats more than fit the bill - what about home workouts? As someone with shite ...
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34 views

rock abs -lower abs [duplicate]

I would like to ask about abs. I have checked Running and six pack abs and this one https://www.mensjournal.com/health-fitness/25-best-lower-ab-workouts/ . Both of them are great,but aren't good for ...
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2answers
142 views

How would you replace the bench press for chest hypertrophy?

although I like the bench press very much, I think I'll stop doing it as it causes me right scapula pain in the point shown in figure. This probem occurs if I perform barbell bench press, dumbbell ...
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3answers
268 views

Optimizing weekly routine for a total time of 2 hours/week

Sorry if that's a duplicate, but I was not able to find a good fit. We want to optimize our weekly workouts for a given total amount of time. Currently we are doing interval/circle training (arm ...
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2answers
222 views

Would it be conducive to do calisthenics on top of working in the construction field?

I recently began to start working with my father doing construction work (he is a welder and mainly deals with steel). Naturally, he uses heavy equipment (propane tanks, welding generators, heavy ...
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139 views

Can you workout back everyday in a 6 day workout

I've recently read articles about working out your back in each workout, but separating the horizontal from vertical pulling exercises. I was curious with 6 day workouts or 6 day upper lower body ...
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147 views

How to include a skill into your workout

I want to learn handstand and I think that I have the sufficient strength, so my main goal is to learn how to balance. The problem is that I don’t know how to include it to my workout, I can’t train 1-...
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102 views

Full Body A/B Split Workout Review

I've been working out for a while now, doing different programs (SL 5x5, GZCLP, various full body routines). Since my weeks vary in busyness and I want to throw in some other activity occasionally (...
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57 views

Agility Training?

Everyone here is trying to max out their strength attribute and for some their charisma attribute with aesthetic muscles. But what about agility? I want to be able to dodge, fall from heights unharmed,...
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1k views

Do squat and deadlift work the hip flexors and extensors in a balanced way?

I've seen plenty of leg routines based entirely (or almost entirely) on squats and deadlifts. My simple question is this routine is balanced. Both in squat and deadlift the hip flexors shortens on the ...
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Shoulder dumbbell press scapula and shoulder positioning

I have noticed that the typical db shoulder press starts from a position where elbows and arms(including dumbbells) are perfectly parallel to the body in most images I see online, looking like the end ...
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4answers
229 views

Recommendation for Beginner's Workout Routine - No Free Weights?

I'm a 45M, 220 lbs, and probably around 20% fat. I'd like to get into an exercise routine that can ease me into hopefully a long term and more serious commitment to fitness. I'm looking for an ...
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2answers
149 views

When to switch to intermediate or advanced workout plan

When is the appropriate time to switch to an intermediate or advanced workout routine? A lot of articles state time as the variable, such as 3-5 years for advanced, or 1 for intermediate but I see a ...
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177 views

What can classify someone as a non-responder and what to do?

My friend is training with me doing calisthenics. He is consistent with his training and diet, gaining weight when weighed at the end of every week. I did a little bit of research for him as to why he ...
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1answer
79 views

Curious about shorter higher intensity workouts of the BeFit program

I've been working out at home for about six years using workouts I've found on the Fitness Blender website. I should note that I've never had a personal trainer. The workouts did a great deal for me ...
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99 views

Define lower chest ( dumbells of 5 kg -after 10kg and goes on ) - Home

I have seen many answers on how "to define the lower chest". I see something interesting as an answer "As your feet go higher, you're targeting more of the lower-chest." Is that ...
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2answers
254 views

Why should we start a pull-up with already retracted shoulder-blades?

in this video about pull-ups it is suggested to depress and retract the shoulder-blades before starting a pull-up (and keeping them depressed and retracted during the whole exercise). Well, I'd like ...
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1answer
154 views

Is this a good workout towards abs?

So I have decided that I wanted to workout some more. I am a footballer, so I already have a pretty normal body and a good diet. Anyways, I have been trying to also improve my stamina and trying to ...
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1answer
84 views

Name of exercise and muscles worked

Is there a specific name for an exercise where you carry weights a small distance place them on the ground pick them up again and do the same. Also, what major muscles would this exercise work out.
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205 views

Why is "squeezing your abs" advised even for exercise where there is high risk of posterior pelvic tilt?

It's known that squeezing the abs is one of the most important rule of (to my knowledge) all workout exercises, especially with weights The reason of this is the ability of ths abs to stabilize the ...
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1answer
117 views

Incremental hand resistance. How stronger should my next gripper be?

Almost two year ago, I had started training my grip strength using grippers. At first I've used a cheap wooden gripper of unknown strength (though I think it's less than 50 lb). I trained on it for ...
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1answer
129 views

Is there much benefit to a micro weights session?

My workout (ideally daily but perhaps 4 times a week in reality) is limited to an hour and my main focus is fat loss, so generally 40min cardio. I'd love to regularly include weights but realistically ...
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2answers
522 views

Which is the role of glutes when extending your legs?

let's consider this table which shows agonist - antagonist muscles pairs in our body. Let's focus on a specific exercise, for instance squat. When you are rising up from the floor, your legs are ...
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1answer
176 views

Dumbbell bench press: how to get into position

when I practice dummbbell bench press, I'm afraid more of how to get into the right position than how to perform the exercise. Precisely, these are the steps that should be performed (images taken ...
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1answer
336 views

Losing fat while gaining muscle

I would appreciate someone to help me out here. I'm looking for a way, if any, to lose fat and put on some muscle. I am actually below the estimated ideal body weight (67 Kgs for a 179 cms 20 year old ...
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2answers
3k views

How can I achieve a body that is skinny but ripped? (Model body, Swimmer body)

I have recently been working out lately to begin a career in modeling, and I was curious as to how I can achieve a bigger body than what I am currently at right now which is around 135 lbs and a low ...
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1answer
241 views

Converting a 10k step goal to a mini stepper

I purchased a mini stepper during one of the early lockdowns to keep the blood flowing at my standing desk. I’m interested in upping the overall steps I get in per day. I’ve never measured steps ...
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1answer
84 views

One set at a time or alternating, any difference?

Say I have two different exercises in my routine, E1 and E2. Is there a difference in outcome between doing E1-E1-E1-E2-E2-E2 and E1-E2-E1-E2-E1-E2? As it's common with this type of questions, I've ...
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152 views

How to manage sudden increase in appetite after new workouts

I(F22, BMI 22.1) recently swapped my fitness routine from mainly cardio and light resistance to more weight and strength training. Although Im taking it gradually my appetite has gone awol. I use to ...
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100 views

Rate my upper/lower split

About me I'm 16 years old, can bench about 45kg, do 16 pull ups, 120 kg leg press for 10 reps, 15 kg barbell biceps curl for about 6 reps I've been looking through all sorts of upper/lower splits, ...
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527 views

I don't feel my ab workouts

I've (F22, BMI=22.1) been doing a 10 min flat ab and slim waist workout I found on youtube, every day, for the past month. Although it has proven to be effective and I have lost a significant amount ...
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3answers
2k 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 ...
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1answer
130 views

Weekly undulating periodization versus reverse linear periodization

I've been working out for about 5 years but really only the last few have been productive and gainful. I have a respectful amount of muscle, about 165lbs of lean mass or more. So I'm not sure if I'm a ...
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8answers
23k views

If "bro splits" don't work, why is literally every muscular guy in my gym doing them?

Surely they must be doing something right then? I keep hearing internet people criticize the "bro splits" (programs where you train each muscle group on its own dedicated day of the week), ...
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3answers
212 views

How should I approach a “cursed” exercise that’s more frustrating than challenging?

I’ve been following a semi-elaborate routine which adds intensity by using rest-pause training. Most of it is going well, except for the lunges in Legs B, with a goal of 50 reps over 5 sets. (My ...
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318 views

Homeworkout alternative to deadlifts

What are some home workout alternatives to deadlifts? I don't have any gym equipment other than a resistance band.
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205 views

What's a good workout routine to build muscle for skinny physique? [duplicate]

I am 5"3 and I weigh 55 kgs. My goal is to build muscle. My workout routine consists of the following: 15-20 tricep dips (3 sets) 20 wide arms push-ups (3-5 sets) 12-15 diamond push up (3 sets)...
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130 views

Any tips on staying agile when you are sedentary most of the day?

I used to be a lot more agile. But since the past 1 year, I have a job where I am sitting at my desk at home for the better part of the day. I can feel myself getting more "inert", I am ...
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1answer
105 views

Time training vs sets training

What is difference between the two different training protocols. Fixed sets * fixed reps * progressive weight Versus Fixed repetitions * progressive time. Say you can do 50 repetitions in 5 minutes, ...
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138 views

effective hypertrophy routine for calves

I struggle heavily with putting some meat onto my calves despite working them out quite good in my opinion. Right now, I am following a powerlifting routine that looks like this: Mon: S/B/D Tue: ...
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150 views

Most time efficient training

This is not asking about opinions on what everyone thinks is best or their preferences. I'm looking for the most time efficient workout. Requirement are as follows: train at least 5 different ...
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1answer
129 views

Squat accessory movements - Does the inclusion of both leg extensions and sissy squats make sense?

When considering quad accessory movements to compliment squats, does it make sense to include both leg extensions and (machine) sissy squats? Or put another way, are these exercises sufficiently ...
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109 views

Beginner's exercise scheduling

Male, 29, 108kgs, mostly fat. Started exercising about four weeks ago. I've been starting with Les Mills On Demand. I've been struggling a little as my thighs are much weaker than the other muscle ...
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93 views

Will I benefit from a split routine

About me I'm 15 yo, can do 10 dips, 10 pullups, my max weighted pull up was 22 kg. My routine is the following(it's the Fierce 5 Dumbell Full-Body one): Workout A Split Squat 3x8 (each leg) Bench ...
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76 views

One arm workout

Until 2 months ago I was in the best shape I had been in over a decade. My gym closing was a small setback but the big issue now is my left arm. I tore a tendon in my elbow in late march and it’s ...
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5k views

How to get rid off from Pectus Carinatum aka Pigeon chest through diet and workout

I am about 21 years old and I have pigeon chest disease about 3-4 years ago. In start I can not even notice about it but time to time I felt really ashamed to pull off my shirt in front of any people, ...
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602 views

When and how often should I train my core/abs?

About me I'm 16, 181 cm. I don't really know the max weight I can lift, because I only have 5 kg dumbells at home. Can do 7-9 pull-ups. For the past two or so months I have been training at home ...
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2answers
193 views

Workouts with 80 lbs. Kettlebell and Two 40 lbs. Dumbbells to build Muscle

Background on me: I'm 19 and I've been lifting for about 1.5 years now but more consistently for the past month and have been doing on-off for the past couple months since August, and as my university ...

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