4

The exercise selection looks fine, but planning nine sets of 10 pull-ups in one workout--when you're not yet even at that rep range--is unproductive wishful thinking. So is planning on six days of intense work and running on your "rest" day. Base your rep scheme on what you can do, not the workout you'd like to be able to complete. Your exercise selection ...


3

You need to build muscle, there's no way around it. Building muscle is a long term process and commitment. If in your pursuit to build muscle you accumulate more fat than you are comfortable with, just cut for a little while and you'll be fine. Losing fat is a relatively super quick process compared to building muscle. A man might spend years, or even his ...


3

There are numerous body building programs out there that you can move into. In the beginning, I'd recommended sticking with a good compound strength training program. The one you mentioned seems to fit that category nicely. I'd additionally recommend sticking with it until you (at least) hit the intermediate strength standards on your compound lifts. The ...


2

Now the crunches themselves have very little to do with the overall bulging of your stomach. That would be called spot reducing, which does not exist. The fact that your stomach came back is due to the fact that you stopped going to the gym and exercising. You want to be at a caloric deficit to be able to lose body fat.


2

You should perform a combination of heavy weight training (squats, lunges, calves with legpress) and explosive training (box jumps, sprints) to increase your fast power and improve muscle coordination


2

The exercise itself will not impair your growth. In fact, exercise can increase secretion of Human Growth Hormone, which can lead to a height gain. However, if you are chronically under-nourished, there is a risk of you winding up a few inches shorter than you might have been. If you injure your growth plates, that may affect bone growth, but the risk is ...


1

You've been at a desk for many years, it may simply take a long time for your efforts to show progress. Beyond what you've tried, I would strongly recommend a standing desk. Part of your problem may be that you do all this work just to return to the same position (sitting at a desk) making it difficult for your body to change. That's conjecture obviously, ...


1

yeh, you can't spot reduce its a myth, the first place you gain fat will be the last place u lose it,but targeting certain areas does compress the fat thus making it look slimmer or flatter so yeh if your going to the gym but not doing crèches and your stomach seems noticeably larger it is because your not doing crunches


1

JustSniloc had a good answer, but let me expand on that. First, if you want bigger looking thighs, you need to be targeting your glutes and hamstrings. Why glutes and hamstring and not quads? Well first, a lot of knee problems stem from weak hamstrings and underactive glutes, so you'd be injury proofing yourself as you age. Two, Glutes are the one of the ...


1

Your thighs will benefit most from focusing on two separate muscle groups which will require separate exercises to target. These two groups are going to be your quadriceps ("quads") which are the four muscles on the front side of your thigh, and your hamstrings which are a group of muscles and tendons on the back side of your thigh. As a bonus, the glutes ...


1

This is essentially the nature vs nurture question, in which case the answer is always yes and no. For example, if you grow up throwing a baseball, your humerus (upper arm) and shoulder joint will literally morph into a differently shaped bone than if you don't grow up throwing. This is called humeral retroversion. It enables the shoulder to "lay back" ...


1

The short answer to this question is NO. With regards to your physique, your activities determine the shape while your nutrition determines the size. This works within certain genetic parameters of course, but these two things will determine what your body adapts to. Adaptation is key, because a body doesn't transform suddenly when its activities or ...


1

I can think of two reasons: First of all, you could have worked out your thighs after a break or maybe you might have hit the muscle from different angles. For instance, little variation in exercises such as squats, leg extension and leg curls can work on your thighs from different angles. Secondly, you might have increased weight or added some new ...


1

Assuming no specific injuries caused by the training, you are suffering a combination of micro-tears in your muscle (this is good), and initially in the first day or so, a build up of lactic acid (sore - but no problem). Why did this happen now and not previously? Perhaps you trained harder, squatted deeper, had less reset between sets or had your feet in ...


1

A person's overall height is determined by their genetics. You can stunt a person's growth by malnutrition, but a person can not grow taller than what he or she is destined to be. The reason people may think sports make people taller is because professional athletes tend to be taller than average. That is because height gives a slight advantage in some ...


1

Lifting weights with proper form while maintaining a healthy diet will not stunt growth. In fact, weight lifting has many benefits for youths including increased strength for sports and higher self-esteem. In particular, Olympic Weightlifting (with its technique-heavy requirement) is very suitable for young people and if they are looking to develop into that ...


1

Rather than chasing size, which is largely dependent upon your genetics, you should consider aiming for strength standards. Even if you are "only training for strength", you will pack on a large amount of muscle and will do so in a comprehensive way if you use a proper training program. The BMI standards say that for your height, you should be anywhere ...


1

I would hesitate comparing yourself to a professional bodybuilder unless you are planning to take anabolic steroids (which I don't recommend). I trained as a drug free bodybuilder for 20 years and was able to compete at a national level. I consider myself a mesomorph and had to work at adding competition mass. Keep in mind there's more to bodybuilding ...


1

Yes and no. Yes ectomorphs can get big and compete and some have done quite well. King Kamali and Frank Zane come to mind. Mesomorphs will always do better as it is easier to gain muscle. However it has been my experience that endomorphs with a drive compete and do better. I am an ectomorph. I understand that the types have been disregarded and there ...


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