Questions tagged [workout-routines]

Methods of organizing one's training.

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2answers
133 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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1answer
159 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
65 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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1answer
67 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
124 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
145 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
83 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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2answers
166 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
108 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
128 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
505 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
164 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
329 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
1k 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
163 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
79 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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1answer
146 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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0answers
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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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1answer
442 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
107 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
19k 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
197 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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3answers
315 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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1answer
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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2answers
123 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
104 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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0answers
132 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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2answers
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
113 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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2answers
102 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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1answer
82 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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1answer
71 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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1answer
4k 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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1answer
591 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
178 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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2answers
217 views

Is there a Fullbody Training which can be done in 5 Minutes or less?

The Background of this Question is, that at the current point in time i can not leave the house and have only very limited time for training. What i can do, is plug in some very short sessions during ...
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2answers
191 views

How to train and build up for loading heavy dumbbells for chest and shoulder press?

For chest & shoulder press, a typical way to get load (or set up initial position) is to kick dumbbells up with feet, with advantage of momentum ( & use of biceps) bring the dumbbells to ...
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3answers
6k views

I switched my routine from full-body to split: the result is worse than I expected

I have been going to the gym for 2 years and 3 months now. My primary goal is to build muscle. I have to admit that in the first 2 years, I only used machines. Sometimes I used dumbbells, but no ...
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2answers
204 views

What is the easy, progressive way to build muscles for 3 days a week workout plan?

I understand that if I want to build muscles I have to follow through a plan that gradually increase the number of reps and weights, probably some plans like this: Find the max: You can get a rough ...
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1answer
161 views

Leg workout for someone without barbell or heavy DB?

I live in a remote area of the city where there's no affordable gym nearby,in my apartment gym there are only DB upto 12.5kg,leg extn and curl machine.Any suggestions how to plan my leg workout with ...
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4answers
5k views

Can I get an honest review about my workout plan?

I'm 24, and an absolute beginner when it comes to working out. I just googled exercises that you could do at home and then decided to try them out. Its been a few months but I don't really see any ...
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0answers
49 views

how can i improve my stamina? [duplicate]

I tried to "run" and i used the land-posts as a short goal but even that short distance gave me a hard time. I really need an idea or advice of how i can properly improve my stamina (safely). Right ...
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3answers
392 views

Which type of training increases testosterone the most, focused on strength or muscle growth?

And what kind of training should a person who has the natural testosterone increase as his main goal choose?
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2answers
101 views

Switching musclegroups during workout

I have a, probably naive, question about fitness. I've been working out for about a year, where I work out 3 days a week, with what I'd call a full body workout for each session. My goal is to ...
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1answer
86 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/...
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1answer
61 views

Please review my workout plan using gymnastic rings

I have a simple bodyweight gym at home which includes: pull up bar gymnastic rings on bar a 40lb brick My workout plan is 3X a week, around 45m-1h: Pullups 8 reps, 3set. Alternate with dip, 90s ...
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1answer
146 views

How to train with no offseason

I was looking at various training plans on the net, as I'm working up a routine for coaching a new team sparring group for our martial arts "circuit", and one thing struck me. All of the plans that I ...
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1answer
865 views

Is circuit training superior to conventional weight training?

I know that there have been studies that show that more rest between sets, given the same volume, leads to significantly more gains, at the expense of more time in the gym, so circuit training would ...
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3answers
230 views

Morning Barbell and Bodyweight Routine

I want to gain weight and build muscle. I currently do not want to make time to go to a gym. I have a barbell. I do not have a bench. I have received instructions on form at a gym. For the past two ...

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