6 votes
Accepted

How important is Regular Exercise vs Amount of Exercise?

It's not the total amount of work you do that matters, it's the volume, or the total amount of work per unit of time. Compare the two people over a year - person A would have done approximately 7,000 ...
David Scarlett's user avatar
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 ...
Christian Conti-Vock's user avatar
4 votes

Is this good or not

No, regardless of your goals, that is not a good workout routine. a) No leg work, b) no back work, c) too much pushing work, d) too much arm work. Assuming from your question that you can train on ...
Dark Hippo's user avatar
  • 4,733
4 votes

Is this good or not

For biceps whole week to rest is way too much. Chest usually needs 2 days of rest. Your front actons of deltoids can be a bit tired, during shoulders day. Well, that also depends on your age. I can't ...
Michał Zaborowski's user avatar
4 votes

How to create a personalized workout for non-responders to 3s x 5-12r? (goal size and strength, aesthetics)

What is the most likely parameter to be changed to see normal gains within non-responders? TL;DR: Sleep 8+ hours a night, eat high quality food concentrating on protein and fibre, drink enough water, ...
Dark Hippo's user avatar
  • 4,733
4 votes
Accepted

My workout routine and diet seem to be poorly matching my expectations - can anyone advice on how to improve it

Now an acquittance of mine told me after i asked for advice that what i did was largely stupid, as my routine despite being done daily still lacks the proper levels of workload comparing to gym visits,...
David Scarlett's user avatar
3 votes
Accepted

Is there a Fullbody Training which can be done in 5 Minutes or less?

Obviously, you should make sure you're warmed up before attempting any of these. Answer 1: I can do you one better, I'll give you full body training in 4 minutes! Enter, the tabata protocol (thank ...
Dark Hippo's user avatar
  • 4,733
3 votes

Any negative effects from training all major lifts in a single day

Taxing on the body Doing all your compound lifts in one day is a lot of volume for your body to contend with, especially if your lifting heavy weight. Compound lifts predominantly target the upper/...
MadDev's user avatar
  • 255
3 votes
Accepted

Scheme 3-4 times fitness a week - Hypertrophy

Considering you have not trained for 6 months, and you state you've lost "practically all your muscle", I think you should consider yourself a beginner again. There are many workout plans out there ...
G_H's user avatar
  • 2,510
3 votes
Accepted

Fitting sports around weightlifting schedule and work

You are right, you can't recover as well as you could when you were in college. Such is the nature of the human body. However, you can do a few things to give your body the best chance at recovering: ...
John's user avatar
  • 6,972
3 votes
Accepted

Right leg becoming sore after swimming 1000m

For the first part of your question, 500m in 30 minutes is slightly faster than floating with the waves, unfortunately. Top high school boys will be near 4:30 (4 minutes 30 seconds) for that distance, ...
JohnP's user avatar
  • 23k
2 votes
Accepted

Incorporating singlespeed cycling training into current freeweight routine.

I don't have any cycling background but I did mix endurance training (running) and strength training at some point. The thing is you can't be good at everything. So I would suggest the following: I ...
Idri K's user avatar
  • 315
2 votes
Accepted

What indications are there that a muscular adaptation has been triggered?

Your question is somewhat overly simplistic and assumes that if there were an evidenced base solution, it would be the same for everyone. That's not the case. I like to think of adaptation as a ...
rrirower's user avatar
  • 6,690
2 votes

What exercises can get the most benefit out of a short daily free weight routine?

Instead of doing the same exercises every day, you would benefit more from giving your muscles at least one day of rest before working the same muscles every day. This concept is known as a "split". ...
JustSnilloc's user avatar
  • 4,412
2 votes
Accepted

How is my new full body plan?

It's not a bad plan. looks a little exhausting with 12-14 exercises a day ( be prepared to be tired ) but it should work fine. Full-Body lifting programs can get a little tricky trying to avoid muscle ...
ChasingTimmy's user avatar
2 votes

How to know downtime?

While the evidence for accuracy is disputed, there are apps that will track your sleep via exercise bands and/or your phone's sensors. Fitbit has one tied to their bands, and Sleep as Android can use ...
Sean Duggan's user avatar
  • 9,126
2 votes

How important is Regular Exercise vs Amount of Exercise?

I'm mostly interested in strength and endurance gains, if that matters to the question. Strength and endurance are both skills, and as such, both respond much better to frequent rather than ...
Dark Hippo's user avatar
  • 4,733
2 votes

Flexibility and Strength training, which muscles is are being trained in this video

In regards to that video: The woman speaking is aerialist and contortionist Haley Viloria. Look at this Youtube video at 1:08s and you will see that she is clearly hypermobile. She didn't have to ...
Chris 's user avatar
  • 1,358
2 votes

List of indoor exercises, which doesn't require any tools, and affects the whole body

This has some really good examples with short GIFS showing how to perform the exercise. https://www.menshealth.com/uk/building-muscle/a756325/10-best-bodyweight-exercises-for-men/ 1. Press-ups How ...
M B's user avatar
  • 21
1 vote

Workout routine feedback?

Let me start off by saying I am no personal trainer, this is all based off my own years of personal experience. These training habits took me from a skinny 155lb boy to 195lb man. And my bench from ...
Ethan's user avatar
  • 1,146
1 vote

Switching musclegroups during workout

Are there pros and cons or is it a definitive answer for what is best? There are definitely pros and cons but there is no definitive answer. As you read more workout plans you'll find full-body, push/...
C. Lange's user avatar
  • 4,588
1 vote
Accepted

Any negative effects from training all major lifts in a single day

I think this could be a really good split, if approached properly. It's actually similar to what I do and I like it. Some considerations: Your split days should be heavy and high volume, whereas you ...
Dan's user avatar
  • 427
1 vote
Accepted

Whole Body Mobility Routine

I do not think that whole body mobility is the best way to approach this. I would argue there is no such thing. Your total mobility is simply the sum of the mobility over all your joints and muscles. ...
Andy's user avatar
  • 3,717
1 vote
Accepted

How to adapt the progression in hypertrophy routines?

If I were you I would focuse on progressive overload. Stay at the same % of your max, for example 3x10 70%, and then proceed to make it harder every week. If you don't change the % of your 1 rep max ...
Pablo's user avatar
  • 189
1 vote

I want to make a daily home workout schedule

I would highly recommend you add in back workouts as well. Having an overdeveloped chest but a weak back can lead to muscular imbalances and or injuries in the future. Throw in pull ups, supermans (...
mobcity zkore's user avatar
1 vote

Coming back from injury, advise on deadlifts

Form. Form. Form. Given the place of the injury and what you're trying to do, you should become a slave to your form from now on. Do weights that allow you to keep the weight, cheating it up or slight ...
Jacob's user avatar
  • 41
1 vote

What is a good early morning stretch routine?

I'm personally fond of Craig Ramsay's Anatomy of Stretching which has a 15 minute essentials set of stretches which comes on a poster that comes with the book.
Sean Duggan's user avatar
  • 9,126

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