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Questions tagged [workout-routines]

Methods of organizing one's training.

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What is good strength training for a regular cyclist?

I am a cyclist that averages about 100 miles per week(mpw) between my commuting (50 mpw) and fun rides (varies 50-100 mpw). I want to build up my upper body strength and add some mass. What sort of ...
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1answer
31 views

What should I look for when searching a new calisthenics/gym routine?

I am looking for a new calisthenics routine. I do enjoy working with just my body weight, but I feel like I need to step it up a noch. to give you a feel of my level: 1 set of 50 pushups. 10 ...
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84 views

Is working out on a muscle one day in a week enough?

So I started working out a week ago and after taking a lot into consideration I started working out on each muscle one day in week.Right now my routine is something like this: Saturday = Shoulders ...
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3answers
64 views

workout after night shift?

Question: Should i workout (calisthenics) after night shift? Work schedule: 4 days a week 10 hours per shift, from Tuesday to Friday. Weekend and Monday are off. What kind of work i do: I work in ...
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Impractical Routine?

So I've been trying to get into working out for the past year, but I'm a high school kid who doesn't have the time (or skill sadly) for sports and a gym membership just isn't an option. I try to keep ...
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1answer
89 views

Dumb Bell Routine to Build Muscle

Hi I'm looking for an exercise routine I can implement with the equipment I have: Adjustable Dumb Bells 5-45 lbs. (non-adjustable) Workout bench. I'm also open to Calisthenics and cardio. My goals ...
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44 views

Recommendations on a 4-day routine

I need some recommendation on a 4-day a week schedule. I do a full time job and have my MBA classes in the evening so I can't take out enough time for a 5 or 6 day a week schedule. My primary aim is ...
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3answers
107 views

Functional weekly workout routine

I want to to find or create a weekly workout routine. I'm not interested to become muscular. I don't want to spend money (for example gym or equipment). I don't like running only workouts. I want to ...
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2answers
86 views

Am I lifting too much too fast?

My goal is getting bigger muscles I am 6'4" tall and 43 years old man I have been training for a year now When I look at the weights I lift compared to the other guys in the gym (the big muscles ...
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3answers
336 views

Full Body Workout Routine for late novice

Hey guys i have a question. I am a late novice and other Routines like strong lifts, ICF, starting strength doesnt suit me because they lack on volume, take too long, hit fast the stalling wall etc ......
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98 views

Difficult to keep legs up during double lying leg raise

I've been doing pilates recently and we often do a lying leg raise, either with or without bent knees: Doing a singular leg is fine for me, I have no issues. However doing a double leg raise and I ...
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1answer
103 views

Recommendations on an ALL-ROUND Program

I need some expert advice regarding the all-round program which I have decided to follow religiously, please point out any discrepancies. Goal: To build muscle and lose fat. (possible, please see) ...
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180 views

Slim guy-chest-define low pecs at home

I want to do my low pec like this on screen.I am doing push ups (elevated).What are the possible workouts i can do at home to obtain like this?If i need to add i can.I am eating right.I need only home ...
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3answers
140 views

Is 6 strength workouts a week always a bad idea?

My situation: I've been to the gym before and done some weight exercises so I know the basics. Lately I'm extremely out of shape though (184cm and 61kg, with a really high metabolism). I would like to ...
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1answer
101 views

Feedback on current work-out scheme

My new work-out scheme is the following: Monday: Chest, back, shoulders, triceps (pull-ups palm forward and backward, diamond push-ups, pullovers, tricep dips) Tuesday: Legs, abs (squats, lunges, ...
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121 views

How can I transition from obese to Mesomorph?

I am an obese person and have been working out for about two months now, I’ve been doing 30min cardio and 30 min lifting (usually upper body 3 x 10-12 , 110-130 lbs depending on area). I know that ...
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1answer
66 views

How to calculate muscle and kg needed to obtain your body type you wanted [closed]

i am 23 years old.I have a body like this https://imgur.com/a/GXDYbTj .I am 1.81 inch,72 kg.I want to obtain like this https://imgur.com/a/6cxeV7t.How much muscle kg should i add?How can i calculate ...
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4answers
644 views

How many calories are burned doing Starting Strength, Stronglifts, or equivalent?

Trying to estimate TDEE and don't really know how many calories are burned during 5x5 strength workouts, or equivalent weightlifting time spent in the gym. Want to make sure I am eating enough, and ...
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0answers
56 views

What is the effect of spreading a workout over a day?

Suppose I have a gym routine that I want to fulfil, with the goal of strengthening a particular set of muscles. (I don't care about increasing bulk or definition at all). The current plan is gym ...
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0answers
183 views

Which will produce faster fat loss results in a caloric deficit, myofibrillar or sarcoplasmic hypertrophy?

With all other things equal, such as a caloric deficit of about 15-20% TDEE, ~1-1.2g protein/lb. body weight, approximately the same amount of time spent in the gym, a solid routine, and no cardio, ...
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0answers
329 views

How to gain strength and muscle with a power twister workout?

I've been doing power twister workout for the last 3 months and I noticed that I'm gaining strength, but no muscles (chest and arms). For the workout I’m using a 30kg power twister. I just bought a ...
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1answer
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Define the upper abs only workouts-low body fat

I want to define the upper abs, I am interested only in workout programs. My food intake is ok but I do not think I am doing proper a workout; I don't have much bodyfat and I want to focus only on ...
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3answers
377 views

Incline or Flat Bench First? Dumbbell or Barbell First? Why?

I've been following a weightlifting workout where the chest workout is in this order: barbell incline chest press dumbbell incline chest press barbell flat chest press I've seen incline ...
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Impact on hypertrophy: 2 sets vs. 3 sets for every different exercise

Being a great advocate of targeting a muscle from different angles, I have decided to substitute the regular 3 sets of 8-12 reps with 2 sets of 8-12 reps (for every muscle) while keeping the total ...
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2answers
171 views

Are supersets an effective way to gain size?

Following is my Chest and Back split: 3 supersets of flat barbell bench press/flat dumbbell flyes (10-12 Reps) 3 supersets of incline barbell bench press/decline dumbbell flyes (7-9 Reps) ...
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1answer
91 views

Decreasing reps per set, what is this called?

Trying to find the origins, benefits or disadvantages of this: 10 sets, starting with 10 reps in the first set decreasing down to 1 rep in the last set, 30s rest between sets. I've heard this ...
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1answer
76 views

Working out fatigued muscles!

A lot of split routines recommend training chest with triceps and back with biceps. Doesn't fatigue play a role when working out triceps and biceps after a relatively tough chest and back workout ...
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1answer
121 views

Can Pistol Squats replace Barbell Squats?

I am at the point where I can do consist pistol squats weighted. It seems to me that pistol squats are much safer than heavy weight back squats. Can pistol squats be a replacement for back-squats?
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1answer
59 views

Time per workouts using ab wheel for bigger abs workout

What are the workouts that will give me results using only an ab wheel. How much time should it be good to make them huge? I can do all day, I eat healthily but what I want is really to focus only to ...
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3answers
262 views

How can I improve my diet and exercise routine?

I'm a student who has struggled with my weight since I went off to college, particularly during my sophomore year. I'm a 5'11 male, and I would guess my starting weight as I entered college was around ...
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1answer
51 views

Relationship between frequency and workout plans

Assuming Person A and Person B exercises their muscle groups twice per week for maximum hypertrophy. Considering that the only thing that seperates the two men is how they approach their workout, ...
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94 views

Unable to use left arm, what exercises should I do?

Due to an injury I have a partial paralysis in my left arm, both shoulder and elbow. This means I cannot do most of the upper body exercises. The only things I can do are single handed (dumbbell/...
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1answer
44 views

Gaining fat for muscles-stomach fat

i was doing workouts when i was slim i didn't get enough visible results.What i did 6 mounths was ,to cut the workouts for 6 mounths until now and start food intake so i will add fat on my self.I ...
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1answer
131 views

Optimal sequence of workouts during split routines

Assuming Person A, Person B and Person C trains chest and back the same day. Person A performs 9 sets of chest first then proceeds to 9 sets of back. Person B performs 9 sets of back first ...
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1answer
87 views

Not sure where to start? Underweight, bad cardio and diet

I'm 23 years old, I've always had a slim build, as a child I spent the majority of my time playing/doing active sports & activities (Football, Marathon, Swimming, Boxing), my other interest has ...
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2answers
139 views

How is my new full body plan?

Up until now I have never really seriously done a full body workout. I heard good things about it in my advantage so I decided to write my own full body plan. I've got 4 days per week, and I was ...
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1answer
55 views

What can I do to follow/replicate a home exercise routine at the gym?

Several years ago, I was following along P90X and seeing some nice progress up until about 2/3rds through my first round when I sprained my ankle playing Ultimate. Long story short, life happened, and ...
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1answer
37 views

Does the order of exercising a specific muscle first in a split routine matters?

Does the order of exercising a specific muscle first in a split routine matters? For instance, in a chest/back, shoulders/legs or biceps/triceps routine, does exercising a specific muscle first matter ...
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1answer
71 views

Working Biceps and Triceps the next day after Chest and Back

Majority of the people don't recommend working out biceps and triceps the day after chest and back, the primary reason being that your biceps and triceps get a little bit of burn during the chest and ...
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2answers
117 views

Loose fat, gain muscle simultaneously

I'm a 28 year old man having done weight training on & off for last 5 years, having height 5'11", waist 38" and weight 95 KGs. My goal is to gain muscle and loose fat simultaneously over a long ...
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2answers
136 views

rest day planks

I'm doing full body training 3x a week. My problem is I feel I lack routine, and I would like to add some form of exercise on my rest day. How bad of an idea would it be to do planks on my rest days?
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4answers
90 views

Pain after doing squats for a new exerciser

I just started working out, as I am trying to be more healthy. I am very overweight and trying to lose fat. I put on a lot since giving birth and having my c-section. My core has gotten much better ...
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2answers
124 views

Training different parts in turn

I work on my abs twice a week, usually I do it on my leg, chest days. Can I train chest and abs in turn? Example: 30min chest 5min abs 10min chest 5min abs 5min shoulder 5min abs 5min shoulder 5min ...
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1answer
93 views

Dedicate one whole day for abs

I work out three days a week, two times per day (very early and very late in the day), just because I like it (I don't have a massive body, but literally working out makes me feel good so I go there ...
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1answer
91 views

Getting back into working out after year hiatus

This time last year, I was in some of my best shape .. however over the past year it's gone the complete other way. I haven't gained much weight (says the lying scale, I assume) however I have ...
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1answer
89 views

What could be the best workout routine for loosing fat and building muscle simultaneously including weight training and cardio?

I would start with the short phrase "Transformation goal:Tyler Durden". I am 31 yrs, 6 feet and 91 kgs with sitting job.My routine is as follows: -Monday : Back + Cardio(HIIT) -Tuesday :Chest + ...
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0answers
53 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 ...
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3answers
196 views

Correct way to start Meditation and Fitness Exercise

I have browsed many questions but didn't find answers to my queries. Anyways, here is my very straightforward question to all experts and community members here. I'm 27 and just started doing ...
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0answers
55 views

Request: Outline a rough workout plan which covers the whole body using only dumbbells, bodyweight and a bench

I cancelled my gym membership a few months ago due to lack of use. There's no point shelling out good money for something which I'm not using. However even so, I would like to continue building muscle ...
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1answer
84 views

1 hour of weights, followed by 1 hour of swimming, followed by 1 hour of jogging: analysis? [closed]

ive put on 40kg over the past 18 months due to eating large portions and a total lack of exercise. I used to be incredibly fit, and would regularly (weekly) follow the exercise regime outlined in ...