17 votes
Accepted

working out 3 times a day

Will the above routine be considered over training? No, because it's impossible for a routine to be considered overtraining. Even a program as obviously impossible for mortals as "600 sets of 3 ...
user avatar
8 votes

Beginners need less training—but when do they stop being beginners?

Within the narrow focus of just strength training, the Rippetoe & Kilgore definition is useful: Simply put, a novice, as we use the term here, is a trainee for whom the stress applied during a ...
user avatar
7 votes

My experiments to my body

Your exercise selection leaves much to be desired. Your routine consists of only three movements: push-ups, squats, and sit-ups. The primary muscles targeted then are the triceps, anterior delts, pecs,...
user avatar
6 votes

Is once-per-week training enough for building muscle

Yes, you will see improvements, but they will be slow. The residual training effect table on exrx.net (found here, screenshot below) describes how the body retains changes in body state and motor ...
user avatar
  • 4,494
6 votes
Accepted

Adapting to exercise

If there aren't at least a few studies backing up contrast showers/black cumin/black magic/other things you read about online, assume it's bullshit, it almost always is. What kind of exercise are ...
user avatar
  • 2,725
5 votes

working out 3 times a day

No. 1.5 miles isn't that long but is good to burn some extra calories. Just be sure to change up which muscles you are using (Not only Upper Body for example) in your strength session, then this is a ...
user avatar
5 votes
Accepted

What is the best way to lose weight playing Dance Dance Revolution?

The amount of calories you burn in a given time depends on how much actual physical work you do in that time, not on what type of exercise you do or how fast you do it. When on hypocaloric diet, you ...
user avatar
  • 694
5 votes
Accepted

If I've got only two days for the gym, should they be consecutive or not for best results?

Your muscles require exercise followed by rest and recovery in order to promote muscle growth. Too long or too short of a recovery period and they won't adapt (i.e. get bigger). Going only two days a ...
user avatar
  • 4,587
4 votes
Accepted

Full body 6 times a week

The Norwegian frequency project shows that training the same muscles 6 times a week granted almost double to strength gains than training 3 times a week Well, yes and no. It doesn't seem like they're ...
user avatar
  • 17.3k
4 votes

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

(In this answer I am only addressing muscle growth.) Muscle growth occurs on a per need basis within certain genetic and environmental parameters. Presenting a challenge to the muscles (typically by ...
user avatar
  • 4,382
4 votes
Accepted

Group same muscles exercise

The main factor for muscle hypertrophy is volume. It doesn't matter which order you use in your workouts while training as long as your muscles are getting sufficient stimulus for growth. As @mjb in ...
user avatar
3 votes
Accepted

How can I reconcile the need for rest with "greasing the groove" on pull ups?

on the question about the seemingly contradictory practices of recovery but also frequent GtG, this article has some good info: http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-...
user avatar
3 votes

What's the minimum amount of strength training that will yield a measurable benefit?

For instance, sitting down once a month on one fitness machine for 5 minutes won't likely yield a benefit ... I'm assuming! I would push on this assumption a little more. Consider the general case If ...
user avatar
2 votes

How often can I perform high intensity interval training per day?

Consider doing each movement at less than 100% of failure and then your conditioning improves increase you can levels. Also use longer breaks in between movement as need but not to long. These breaks ...
user avatar
  • 21
2 votes

effectiveness when interleaving parts of workout

What you describe is called "super-setting" and sometimes a "barbell complex". It's a tried and true approach to training, particularly when working with assistance exercises or focusing on ...
user avatar
2 votes
Accepted

Alternating squats and deadlift

While the weight you can lift on the second exercise of the day will be "remarkably diminished", the effect of these lighter lifts will not be. Performing these lifts in a fatigued state is a good way ...
user avatar
2 votes

Alternating squats and deadlift

When I do a three-day push/pull/legs split, I do squats on leg day and deadlifts on pull day. It's for exactly the reason you're asking about. Squats and deadlifts on the same day would be too much. ...
user avatar
2 votes
Accepted

how much I can improve in 3 months

Depends a lot on how long you've been training, and what level of technique you have right now. Assuming you can make some technical gains as well as strength wise gains, and assuming you're quite ...
user avatar
  • 2,725
2 votes
Accepted

How many pushups are harmful for the body?

Edit: The assumption is that you are healthy, and have no weight issues, especially that you are not over-weight, and not too old. Supposing you have 10 minutes to train per "break" (not really a ...
user avatar
  • 113
2 votes

Exercising Twice a Day

As suggested by smith288, I too will suggest you to give rest to muscles at least 24hrs(its training experts advice). You need to make sure you don't train for for the same muscles within 24 hrs as ...
user avatar
2 votes

What is the minimum amount of deadlifting sessions a week that is still productive?

Once a week, provided you are going heavy enough and build up to a heavy set of 1-5 gradually. I would recommend the following progression for you: Starting at a working weight 40kg for 5 reps, ...
user avatar
  • 6,954
2 votes

What is the best way to lose weight playing Dance Dance Revolution?

You should run a calculation to determine your Total Daily Energy Expenditure (TDEE). This calculation will estimate how many calories you need every day in order to maintain weight, and thus going ...
user avatar
  • 4,382
2 votes

Beginners need less training—but when do they stop being beginners?

I love this question because it is so universally important to everyone getting into a sport requiring some form of physical fitness. Dave's answer is the specific information that you need and his ...
user avatar
  • 1,538
2 votes

Strength Training: How to experiment to get your optimal Frequency and Volume

You're not necessarily having trouble recovering. After a year is usually where new lifters start to plateau from a linear progression of just adding weight. i.e. The End of Noobie Gains (as they say) ...
user avatar
  • 451
1 vote

Muscle groups that benefit from increased exercise frequency?

Larger muscles can take more of a beating while smaller muscles can take less. Whether or not it's more beneficial depends on your experience and training. You don't want to overtrain a muscle either. ...
user avatar
  • 3,057
1 vote
Accepted

Relationship between frequency and workout plans

Every body is different. So there are no set rules anyone could follow for sure fire results. With body building it takes years, many tries, knowing your own body more and more and experience to ...
user avatar
  • 26
1 vote

Periodic workout routine to fix anterior pelvic tilt?

APT or lower cross syndrome means that your hip flexors and your lower back are tight and overactive, and that your glutes/hamstring and abs are weak and not active enough. So what you need is ab ...
user avatar
  • 356
1 vote

Periodic workout routine to fix anterior pelvic tilt?

Ok, so given your comment, I think it's safe to assume that your APT is caused by long periods of sitting. Luckily, there are many things we can do to correct this, that doesn't necessarily require ...
user avatar
  • 17.3k
1 vote

How many pushups are harmful for the body?

Sorry to spoil your dreams pal, but I would say you could, at maximum, only do a truly safe number of about 300 push ups, three times per week. Sorry to rat on your accepted answer, but doing 5000 ...
user avatar
1 vote

How much rest time is necessary between intense cardio sessions?

The short Answer: It is safe to do cardio daily. The use of "intense" really depends on your body. If you build up your routine by starting with 20 minutes of running daily and then the week after ...
user avatar
  • 411

Only top scored, non community-wiki answers of a minimum length are eligible