7 votes
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what's the reality that keeps progressive strength training from being constant?

Nothing inherently wrong in the math, just in the model you are using. As it turns out, Greg Nuckols just published an article on Muscle Math, which sheds some light on why it is simply not feasible ...
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7 votes
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Is Protein powder necessary for weight loss?

About the program We don't know your size and shape, so we're in no position to second-guess your instructor. For now, go with what he says. About the diet Protein powder is something we use when ...
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  • 17.4k
6 votes
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When should I change my program?

A program should be switched out when you feel like you're hitting a plateau, and are no longer progressing. If your program doesn't have a "here's what you do if you plateau", then switch it out. As ...
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6 votes
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How to increase suitcase carry endurance?

Strategy: general & specific For a narrow and achievable goal like this, I recommend general strength and conditioning (S&C) alongside practicing the specific skill. That will build muscle as ...
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5 votes
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StrongLifts 5x5 and running on alternate days

You can add cardio on off days if you wish, and if you do it right. The most important thing to consider is whether or not your body is getting proper recovery. The reason Mehdi says not to change ...
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  • 447
5 votes

How is my new full body plan?

Since your stated goals are to gain mass and to lose some bodyfat, I highly recommend that you consider the Starting Strength Program. With it, you can use your gym time much more efficiently and ...
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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 ...
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5 votes
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Help create a weight-training program with a focus on martial arts

This is simultaneously an easy problem and a hard problem. The easy part is that it sounds like you're a novice without other training to work around. Programming for novices is easy. Many times an ...
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5 votes

Why most beginner programs ignore the abs?

There are a few reasons why those exercises in particular are chosen in beginner programs. They're foundational. Every beginner needs to build on a foundation of something. These are full body ...
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  • 6,446
4 votes
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Push-ups: All at once or spread across the day?

Whether your goal is to gain muscle, strength, or endurance, it is always better to do your exercises together (with short breaks between sets) than spaced throughout the day. In general, 3 sets of ...
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  • 411
4 votes
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Recommendations for a new beginner training program

First off, congratulations to your progress! With those numbers though, just like you say, I believe you still have some to gain from a foundational (linear progression) strength program. My personal ...
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4 votes

what's the reality that keeps progressive strength training from being constant?

Your math is fine. The problem is you're just plotting your current progress. From Aimee Avaya Everett: New people come on the scene, their lifts continuously go up week after week, and they are the ...
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4 votes

Which sources give fitness programs for living longer?

TL;DR - Go read Dan John's stuff I remember a while back (several years, so my memory of it may be slightly off) I went through a phase of reading books by old time strongmen, especially Eugen Sandow....
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  • 4,644
4 votes

Training with Shoulder Injury

Bodybuilder with rotator cuff tear here. I have a shoulder injury as well in my rotator cuff although I'm very curious about yours because most tears heal. Either way, I'd suggest seeing a few ...
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  • 3,092
4 votes

When should I change my program?

The quick answer is either "When you've reached the end of the program" or "When you're not longer progressing or your goals change". I don't know anything about the program you're following, so I'm ...
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  • 4,644
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 ...
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  • 4,382
4 votes
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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 ...
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4 votes
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Program for retaining/building strength in a caloric deficit

Making sure that your workouts are properly spaced out in the week, and you are taking advantage of the deload weeks, you could probably run 5/3/1 for a long time. This also depends on what sort of 5/...
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  • 4,497
3 votes
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Pilates- Taking time to learn form versus... actually doing it?

People all learn things differently. Some may be able to figure out a complex movement from just a diagram, whereas others might need a video, and then there are those that learn simply by doing. ...
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  • 6,310
3 votes

Getting ripped only by dumbells

There are 3 good programmes I am aware of that are dumbbell focused. They do require your dumbbells to go up to quite a high weight though. Dumbbell Stopgap Alternative Dumbbell Stopgap Frankoman's ...
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  • 6,954
3 votes
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What do I write on a program schedule?

Looking at what's in there currently, you'd write in your sessions sets and reps or time for the given exercise, i.e. 3 / 12, 3 / 60s, 30s, etc. The issue with this way of recording things is that it ...
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  • 4,644
3 votes

What kind of exercise would you recommend for relatively fit person working from home?

What do you have available, or what are you willing to buy? If you don't have much in the way of weights, then bodyweight is the way to go, a healthy diet of bodyweight exercises is a fantastic way ...
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  • 4,644
3 votes

How much can the body change in 6 weeks?

Everything being ideal, you might expect to lose 6 lbs of fat and put on 3 lbs of muscle. To achieve this, you’ll want to do some LISS cardio (ie taking a long walk) everyday as well as doing strength ...
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  • 4,382
3 votes
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Can't progress any further with my trainings!

First of all, working out for 3 months is a very short amount of time to notice significant differences, so there might be changes to your body that you haven't noticed. You might have become stronger ...
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  • 4,123
3 votes

How to build strength for 40lb kettlebell turkish getup and snatch with just body weight

This is a great puzzle to solve, and I think it is solvable. The basic recipe I would follow is: do what you can until you can do a "reverse" Turkish get-up, starting from the top -- a "...
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2 votes

Progressing to a new program

Since this question is a bit old, I'd be interested to hear where you went. Answering the question for anyone else out there who sees this, I think the Texas method is my particular favorite to move ...
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2 votes

Is there a Mon-Fri lifting program for beginners, similar to Starting Strength?

I sincerely hope no-one reading these answers in the future get's the wrong idea here. Hence I feel the need, four years after the original asker was here, to add some context. What Starting Strength ...
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  • 715
2 votes

Become a Spartan program from movie 300

Spartan Workout courtesy of Mens Health magazine. THE BEGINNER 300 WORKOUT Body-Weight Rows - 15 reps Body-Weight Squats - 25 reps Pushups - 15 reps Jumping Jacks - 50 reps Mountain Climbers - 20 ...
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  • 8,447
2 votes

workout program for weight increase

Your results will depend on the calorie surplus. A large surplus will lead to increases in large increases in both muscle and fat, it will also lead to large strength increases. Most of the ...
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  • 2,745
2 votes

Body building workout equivalent to Starting Strength?

Like most training programs, there’s no one size fits all. Bodybuilding training is somewhat different in that the goal is to build, shape, and expose the body’s musculature. As such, there's no ...
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