7

Is it possible to train muscles by doing an exercise without any weight or resistance? Yes, in this study they had 16 young men (9 flexing, 7 control) follow a flexing protocol for 3 days a week. After it was over, it was shown that the training group had significantly increased torque as well as muscle thickness. They concluded "That maximal voluntary ...


5

According to a meta-analysis (i.e. a scientific study of scientific studies), it does not matter: In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated. Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups ...


5

In general, any kind of "I don't understand this specific training plan" question should be directed towards the authors of that training plan or, if one exists, a community specifically dedicated to that training plan or training plans by the same author. That said, I would speculate that this training plan includes instructions for warm-ups and ...


4

I completely understand where you're coming from. If you're solely looking for an indoor workout plan, I'd highly recommend YouTube! For example, HoyPro frequently posts great indoor workouts and has one specifically tailored towards 5k prep. My personal favorite when it comes to getting motivated is the Let's Inspire YouTube channel! I hope this helps!


4

is swimming using Breaststroke style considered vigorous level? This depends on how hard you're doing it. It would be considered vigorous if, when you reach the end of the pool and stop, you are breathing so hard that if you tried to speak you'd struggle to get a sentence out without having to stop to breathe. This would probably be difficult to reach in ...


4

Just gain some weight. 139 lbs at 6'0" is a BMI of 18.8, which borders on underweight according to most standards. Your bones stick out because you're skinny. Just gain some weight and this will likely go away. See this answer for detailed guidance: I am underweight. How do I gain weight and muscle?


3

If you are specifically asking about something like "Couch to 5k", sort of? If you have enough room to do a loop in your house, or have a treadmill, there are plenty of programs out there. I'm a personal fan of the Zombie Run 5k app (also available on Apple), but it's not completely free (you get to experience the first 2-3 weeks free and then I ...


3

For seven days, just very light trainings/rest would suffice. I think you'll both make it hopefully since the time limit of 12 hours is too high. For the Next Time: Prepare in Advance It's just a bit longer than marathon, here is a 12-weeks training plan for marathon to give you a big picture of how the prep should look like. However, you should not ...


2

I think that you're running into one of the limitations of an overly simplistic model like "80/20". Note that I'm not saying the idea behind it is bad, but the way it's being conveyed loses much of the nuance. To speak to what I believe to be the spirit of the model, don't stress about the distance or time per se. Rather make 20% of your runs be ...


2

This 2018 study looked at the hypertrophy effect of training at different loads (20%, 40%, 60% and 80% of 1RM), in which training at lower loads would be involve a higher number of repetitions, and higher loads would involve fewer repetitions. This would have reasonable applicability to high repetition bodyweight training, as you can compare the results of ...


2

Ok, lets take a look at a few aspects of bags and how they might affect various uses. Surface Material This is going to range from leather to faux leather all the way down to vinyl. The more you get towards the leather and faux leather, the more tough it will be on the hands, and the tendency of the bag to scrape the knuckles (bag bite) increases. Vinyl is ...


2

I'm going to preface this by saying, I'm not a weightlifting coach. I've trained the power clean a bit, but not a whole hell of a lot, so take what I say with a pinch of salt. Why is my rack position so upright and awful? Should I be catching the bar at a lower squat position? I believe the issue here is one of bar path. If you watch the Oleksiy video you ...


2

My first warning flag there is I set up a new training plan for me but I won't go into that. The time limitation I totally understand, and is there anything wrong with a tough workout first thing in the morning? No. Is it optimal? Probably not. I'll admit, I don't cycle, so I don't know how relevant this is (it comes from early morning weight training ...


1

There's people who train for a full time job, 6 to 10 hours a day 6 days out of the week, often divided into multiple sessions per day. There's some who train 45 to 60 minutes a day 5 days a week. There's people who train 60 minutes twice or thrice a week. You just got yourself an one year experiment. Train with method 1 for 1 month then stop training for 3 ...


1

It's all made up and arbitrary. Karvonen's heart rate zones are just five evenly distributed ranges from one's minimum to maximum heart rate. So Zone 1 is 0-20% of the way from minimum HR to maximum, Zone 2 is 20-40% of the way from minimum HR to maximum, etc. They don't really have any special meaning beyond that, and attempts to label them ("recovery&...


1

After the first 5k i feel like i can't feel my heartbeat because it's beating so fast and my lungs sort of start breathing on their own without me controlling it. Since you are able to achieve 10 kilometers in less than 45 minutes, there is nothing really abnormal here. It looks like you were close to your physical limits so your body reacted accordingly by ...


1

Your posture is fine, but you could probably still work on maintaining a more neutral spine if that's important to you It looks like you have mild lumbar flexion when you squat, meaning that your lower back is being pulled into a flat position, rather than a neutral position (being slightly curved inwards). Since this is a body-weight squat, there's no ...


1

The optimal length and number of sessions per week will vary depending on how much effort you are putting forth in the gym, how much sleep and rest you're getting, the quality of your diet, and whether or not you are taking PEDs. If you're training like too many people I see in the gym these days who love to sit on the leg extension machine with 20 pounds on ...


1

Given what you're asking, it probably boils down to your specific body, and can't really be answered in the general case. When I was training for my first triathlon, I had the least experience with swimming. When I started swimming, I put on surprising amounts of muscle in my arms and shoulders. It was enough that for longer runs, I felt the weight. The ...


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