15 votes
Accepted

Should squats come last in a workout-plan?

A workout should ideally follow a relatively strict ordering. (Warm-up) High-skill/coordination exercises or movements which you are still learning, e.g. agility drills, Olympic lifts, gymnastics ...
Dave Liepmann's user avatar
5 votes

How to correct muscle imbalance in front half vs back half of my body

"For example I always feel my quads after squatting and hardly ever feel my hamstrings." This is because squatting is a quad dominant exercise, this is normal. Yes squats use your whole leg but you ...
Randomusersquat1232342345's user avatar
4 votes
Accepted

Schedule of Programming for a Powerlifting Meet

I used to compete regularly, and based on my experience I train differently when I am close to a meet than when I am just building strength. I was also working with a coach when I was trying to get ...
Berin Loritsch's user avatar
3 votes

Are warm-up sets redundant with other mobility warm-ups? How to shave time off of lengthy workouts?

I’d added some mobility and dynamic stretching to counter stiffness...I usually do Molding Mobility for joints - in the morning when I remember but most of the time only at the gym; then DeFranco’s ...
Dave Liepmann's user avatar
3 votes

How do I stop myself from training to a point that I have no energy for rest of the day?

Increase session frequency so you can decrease session volume. Based on your question, you’re at 1 session per 3 days, which averages out to 2.33 session per week. Increasing this to 3 sessions per ...
Thomas Markov's user avatar
  • 4,201
3 votes

What is the difference between doing a sandbag clean/kettlebell swing versus something like a Romanian deadlift?

Kettlebell swings and sandbag stuff are more "strengthy cardio" than a pure strength exercise like heavy low-rep squats or the "strengthy loaded stretch" of RDLs. The training ...
Dave Liepmann's user avatar
3 votes
Accepted

What book(s) for beginning routines at PF for 50-year old with 10 years off with strength as a first goal?

I can recommend these: "The Art of Lifting" by by Greg Nuckols and Omar Isuf. "The New Rules of Lifting: Six Basic Moves for Maximum Muscle". Do not bother reading too much. ...
Andy's user avatar
  • 3,717
3 votes

Slow training versus Explosive training

Studies are hard You're seeing contradictions because you're comparing apples and oranges. Actually, these studies have so many dimensions that you're comparing the whole fruit section of the ...
Dave Liepmann's user avatar
3 votes

Why didn't 5x5 work for my pullups?

Your question is based on numbers and sets, but no mention of techniques. I'm going to attempt to address the question from a techniques stance. The pull-up is in itself a little of a misnomer for ...
người Sàigòn's user avatar
2 votes

What are the benefits of hypertrophy training, if you have pure strength goals?

If your goal is purely defined by 'relative strength' objectives, then gaining additional mass may not be that desirable. Sure. Relative Strength = Amount of weight you can lift, relative to your ...
Darren Beattie's user avatar
2 votes

When should I do accessory work?

I'm not saying I can back this up with strong direct evidence, but doing things in any order other than Primary heavy compound core lifts Accessory work ...feels insane and wrong to me. So yes, I ...
Dave Liepmann's user avatar
2 votes
Accepted

When should I do accessory work?

All in all, I'd say it doesn't matter too much, as long as you get them done. If you place them before your compound movements, they will provide a good warmup so that when you jump into the squat ...
Alec's user avatar
  • 18k
2 votes
Accepted

Can you split a day in a routine across two days?

Is there a sensible way to separate the leg exercises onto two days? Why not: push, legs-1, off, pull, legs-2, off, off. Push: bench press, incline press, lat raise, triceps Pull: pull-ups, rows,...
C. Lange's user avatar
  • 4,588
2 votes
Accepted

Is it a good idea to have some overlap between engaged muscle groups in different exercises?

Is it a good idea to have some overlap between engaged muscle groups in different exercises within a single day? It's hard to avoid, really, even if you're doing full-body workouts, and by definition,...
gustafc's user avatar
  • 938
2 votes

Is it a good idea to have some overlap between engaged muscle groups in different exercises?

You should generally be more concerned about managing overall fatigue, rather than local muscle fatigue. Fitness adaptations occur in response to the accumulation of fatigue through exercise, but not ...
Thomas Markov's user avatar
  • 4,201
2 votes
Accepted

What are deadlifts good for?

I can't speak as to why these workout plans omit the deadlifts but I can say they are a very useful movement. Deadlifts focus more on the posterior chain; mainly glutes and hamstrings, but also the ...
Ethan's user avatar
  • 1,156
1 vote
Accepted

Alternating volume and intensity weeks to extend use of double progression

There is a lot of different opinions and research showing the benefits of both intensity and volume. I personally prefer high intensity and low volume as a general rule, but, individual differences ...
Ethan's user avatar
  • 1,156
1 vote
Accepted

Advice on How to use Westside For Skinny Bastards

Realistically, you can do whatever you want. Want to remove the conditioning, sure you can! Want to change jump training for squats, no problem! Want to pull out pull ups and instead do bicep curls, ...
Dark Hippo's user avatar
  • 4,733
1 vote
Accepted

What assistance to 5/3/1 for beginner

My short-term goal is to lose fat, I am currently a 235lbs bag of lard (well, there is still some muscle there). And my long-term goal is to be strong while looking good doing it. This is a great ...
C. Lange's user avatar
  • 4,588
1 vote
Accepted

How to correct muscle imbalance in front half vs back half of my body

Hello it's Randomusersquat1232342345 again. I logged out before creating an account so i'll reply from this comment. First and foremost if you are unable to safely squat to parallel then do not squat ...
Randomusersquats1232342345's user avatar
1 vote

Firstbeat Energy Expenditure Algorithm

I've just started looking into this, being Fitness.SE's most upvoted and unanswered question. I came across two articles: Towards VO2 monitoring: Validation of a heart rate based algorithm ...
C. Lange's user avatar
  • 4,588
1 vote

What are the benefits of hypertrophy training, if you have pure strength goals?

If you already are strong and have all the muscle mass you need then you can probably train only in the 1-5 rep range and become even stronger without increasing weight. However keep in mind that ...
Andy's user avatar
  • 3,717
1 vote

Bodyweight Workouts Sets & Reps and Intensity & Volume - Difference in completing in Single session instead of spread over Multiple?

To understand the problem, let’s look at two extremes. Suppose that Person A does 100 Pushups in 100 Seconds while Person B does 100 Pushups in 100 Hours. If we assume that both persons are equally ...
JustSnilloc's user avatar
  • 4,412
1 vote

Bodyweight Workouts Sets & Reps and Intensity & Volume - Difference in completing in Single session instead of spread over Multiple?

I was posting a brief comment and as I submit I realised it had become longer and maybe I might as well post as answer. From what I've read from various sources including Pavel, working at 50% of ...
Alex S's user avatar
  • 171
1 vote
Accepted

Maximalist program

Jeff Cavalier over on YouTube focuses on doing exactly that. He has a plethora of free videos that may be found there, and he also has a variety of programs which may be purchased on his website. He’s ...
JustSnilloc's user avatar
  • 4,412
1 vote

Alternating program

If you frequently change the way you train, it becomes very hard to follow if you are improving on them. The most important thing in weight training is "progressive overload". This must be followed, ...
Michael C.'s user avatar
1 vote

Crossfit training plans: progressive programming of fitness and skills

What are your goals with crossfit? Compete in the open? Attain better fitness? Lift more? Lose/gain weight/strength? Many crossfitters complain about the lack of balance in workout plans, so you ...
Hollis's user avatar
  • 114

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