Hot answers tagged

8

Relevance of front and overhead squats as warm-up for back squats Warm-up sets are meant to prepare the entire body for the heavy challenge of the work sets. They're not used to practice other lifts, or to be challenging in themselves. Warm-ups are there to increase flexibility and blood flow, and to practice impeccable form in preparation for the challenge ...


7

There really isn't a convenient time to workout no matter who you are. It's a lot of work, you get sweaty, you need to change your clothes, and it usually involves going somewhere other than your home or work. I try to do strength training three days a week, usually around ~3pm. The gym is empty, I can actually get in and out much faster than the busier ...


6

Most "guys in the gym" have absolutely no idea what they are doing. There are certain exercises that you can really do pretty much every day for the rest of your life with good results. If you were using a lot of weight, you might want to do them every other day. That's the premise behind most strength training plans: they pick the most valuable barbell ...


6

What you’re describing is Exercise Adaptation, or, “training plateau”. It’s a common response to exercise stress. From the National Academy of Sports… The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure. As the body adapts to the stress of the new ...


5

As a former competitive bodybuilder, I can tell you that there is no one recipe for gaining mass. My "pros" and "cons" for a routine would not be the same for you. That's because everyone is an individual. It's all about forcing your muscles to overcome their desire to adapt to workload. One sure way to help that is to change up your training routine as ...


5

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 gain strength and useful bodymass much more quickly. When you're stronger, losing bodyfat is easier.


4

My coach in college taught me the "below the throat" idea, where if you have any symptoms below your throat, you should hold off from training. Any muscle aches, back pain, lung tightness, rashes, etc. If it's really and only a head cold I'd bring up these two points: Don't infect other people. The people going to that gym will be close to you, using the ...


4

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 see legs, back here. Even if you don't want to build them up - that is good for testosterone level, at least. So your chest can gain from that. To be more ...


4

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 Monday / Tuesday / Thursday / Friday, then you'd be much better doing either a push / pull split, or an upper lower split. How this would look is either: ...


4

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, find ways to keep stress to a minimum. I'll give you three that people often overlook: Sleep Diet (and hydration) Stress One of the biggest jumps I had in ...


3

I hate answering with a question, but you really should have a solid answer to what are your goals? In short, you want to stress your system enough to cause adaptation. The four cycles go: Initial fitness (what you walk into the weight room with). Training (weakening your body through targeted stress). Recovery (your body is actively repairing you through ...


3

It is not easy to build your own practice, but it is well worth the effort. Once established, you'll have much more benefit compared to someone who occasionally visits yoga classes. There are a few things that need to be addressed when building the practice of your own: Discipline: you need to get on the mat, day in, day out. This doesn't just mean ...


3

The main (good) reason why it's recommended to change your routine every so often is psychological, but it's a double edged sword. On the one hand, if you do the same routine every time, you might get bored, you might stop challenging yourself because you know what you can do. On the other hand, since you do know pretty well what kind of weights you can ...


3

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: Eat enough. If you want to progress and work at 70-90% RM in your gym workouts then you need to eat enough to help your body recover. Work out your TDEE and ...


3

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, girls will be 15ish seconds slower. However, this combined with the leg pain in the kicking portion tells me that most likely you have a form problem, that ...


3

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/front body parts E.G. bench press, military press and dips. It's only pull-ups, bent over rows (and deadlifts to an extent) that work the upper back. Time ...


3

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 me later). Honestly, Dan John does a much better job of explaining it than I can. I believe he now only recommends front squats, so I'll use that as an example (...


2

I also have some concerns about the volume here. There are some really strong folks who have a bit more economy in the weight room--even if their goals are size. Some of the guidelines that I've read from more than one source and I quite like are: No more than 5 exercises per training day 1-2 main lifts for strength, with 2-3 assistance/body building ...


2

If you can get your hand on P90X Yoga, give it a try; it's an hour and half though. It has all the yoga moves you've seen in other programs, and the movements are slow and steady. The instructor also shows you modified versions of the moves, just in case you are not strong enough to perform the hard ones. It also has some extra exercises, specifically ...


2

If you've undergone strength building programs such as Strong Lift's 5X5, then, the only way you'll derive much benefits from a 45-lb plate is through high intensity and high repetitions/sets. While compound exercises are highly recommended, a lot of high repetitions/sets exercises are isolation movements (which allows some parts of the body to rest while ...


2

I'm going to start off with that there is no universally best routine. Only what is most appropriate for you given your level of training, physical development, and your goals. Advice in the world of bodybuilding (i.e. hypertrophy work), opinions are so severely divided that it's even hard to compile a list of routines. That's probably due to the fact a ...


2

Lots of programs are "scientifically based". That doesn't mean that looking for "scientifically based" programs is a good way to find a program that works well for you. Most quality, applicable strength and conditioning research is done with athletes, sports teams, and gyms--not generally in universities or by people who write their results up in a ...


2

You may want an app, but to me it sounds like what you're looking for is a coach. Your requirements read like the list of services Fitocracy's online coaches offer (example -- I am not affiliated with the site or the coaches, I use the free app).


2

You are worth your name. Your regime looks pretty strong, but you could try a few things to make it more effective. Firstly, as you said yourself, try to get more sleep. Rest is critical if you are working out this hard. I had significant results when I started sleeping for almost 9 hours. Secondly, your diet looks pretty good,but you could try a few ...


2

Why does my working out routine needs to be changed every so often? As you train your program, you should be slowly increasing weight as you feel you can handle it and still meet the targets for your training. This level of progressive adaptation should keep you improving for a while, but there will come a time where adding that next 5 lbs or 2.5 kgs just ...


2

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 suitable for beginners. The ones that work well are those which keep certain aspects of the novice trainee in mind: A focus on strength development, which will ...


2

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 synergistic, complicated process that requires more than just weight training. Neglecting all other aspects (eg. Nutrition, recovery, genetics, etc.) that ...


2

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 Reduce to a minimum what you don't need for you current goal Dedicating one day just for chest, another one for arms and another one for shoulders is definitely ...


2

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 burnout. Just pay attention to what your body is telling you. You may have to reorder some exercises or drop some in order to give some muscle groups a light ...


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