26 votes

If "bro splits" don't work, why is literally every muscular guy in my gym doing them?

That's because your gym is a typical commercial gym where majority of people don't have any idea what they're doing and they're just going with the motions. Go to a gym that caters to strength ...
DeeV's user avatar
  • 8,449
21 votes
Accepted

Can I get an honest review about my workout plan?

Welcome to the Fitness SE! Making your own program When it comes to making your own program, the general rule of thumb is one simple rule: Don't. The reason for this is something you've already ...
Alec's user avatar
  • 18k
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
12 votes

If "bro splits" don't work, why is literally every muscular guy in my gym doing them?

The critique of bodybuilder split routines is not that they don't work. They obviously work, so anyone who says they don't is either ignorant or speaking without thinking. It's that a bodybuilder ...
Dave Liepmann's user avatar
10 votes

Workouts for increasing T levels?

Please stop saying that you have shit genetics, everyone here, except you agrees that you have fairly normal genetics and you are just comparing yourself to the people who have either been in the gym ...
Eric Warburton's user avatar
8 votes

Is circuit training superior to conventional weight training?

I found these two studies: (1) https://www.ncbi.nlm.nih.gov/pubmed/21659889 finds that circuit training (given the same volume, but less time), is indeed superior: same strength gains, more fat loss,...
MWB's user avatar
  • 307
8 votes

Can I get an honest review about my workout plan?

I think Alec's answer is really great but I'd like to add some more thoughts for you (a bit too big for a comment). I agree, it's not a great workout but not necessarily just due to exercise choice. ...
C. Lange's user avatar
  • 4,588
8 votes

I don't feel my ab workouts

Just to get this out of the way Probably one of the most commonly uttered phrases around here, but it can't be said often enough: A flat belly is made in the kitchen, not in the gym. It doesn't matter ...
Alec's user avatar
  • 18k
8 votes
Accepted

Which is the role of glutes when extending your legs?

We need to clarify some terms. "Extension" means movement of a joint which increases the angle between two body parts. So elbow extension is the movement that increases the angle between the ...
David Scarlett's user avatar
7 votes
Accepted

Workout to the failure is enough to get stronger. What is the need to have sets?

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, ...
hamza_tm's user avatar
  • 715
7 votes
Accepted

Does supplimenting creatine cause belly fat to increace or stomach to bloat?

To answer the valid question here: Does Creatine cause bloating? Yes, the water retention usually seen with higher (>10g) loading doses can exceed five pounds (more than two kilograms). Lower doses ...
John's user avatar
  • 6,972
7 votes
Accepted

Normal life with heavy weights

Now, some work has actually been done on this where scientists looked at what would happen if you were crushed by 2.5g: There was the hyper-g work done on chickens, for example, by Arthur ...
John's user avatar
  • 6,972
7 votes

Is wearing Langot necessary to do Push ups at home?

Getting one's testicles in the way during pushups sounds like a problem that is exclusive to those who are particularly blessed with tremendous balls. Or cursed with extremely sensitive ones. No, ...
Alec's user avatar
  • 18k
7 votes
Accepted

Homeworkout alternative to deadlifts

There is no single alternative to the deadlift, because the whole point of the deadlift is that it does so many things so dramatically. It can be loaded more than nearly any other exercise. If this is ...
Dave Liepmann's user avatar
7 votes

Do squat and deadlift work the hip flexors and extensors in a balanced way?

The purpose of the hip flexors are to lift the legs when walking or running. The purpose of the hip extensors are to lift the whole body when walking or running. Since the whole body is a lot heavier ...
Andy's user avatar
  • 3,717
7 votes
Accepted

Suggestions on Postpartum exercises

After you give birth, it is incredibly important to approach your recovery just as that—recovery. Your body has gone through trauma and needs to heal with time and therapy What happened to your core? ...
Piper's user avatar
  • 556
6 votes
Accepted

How to motivate yourself while working out

Outside of the gym, motivation can take many forms. Some known to be 'better' than others. (See: Should I tell people about my fitness goals for better accountability?). But the most effective by far ...
John's user avatar
  • 6,972
6 votes
Accepted

Can Pistol Squats replace Barbell Squats?

They're fundamentally different exercises. If by "replace" you mean: Can a person do only weighted pistol squats instead of barbell back squats and live a long and healthy life? Than the ...
Eric's user avatar
  • 14.8k
6 votes
Accepted

When and how often should I train my core/abs?

The amount of (appropriate intensity) training volume necessary to maintain Ab Hypertrophy is typically going to be zero sets per week. The minimum volume required to make progress is also typically ...
JustSnilloc's user avatar
  • 4,412
6 votes
Accepted

Why should we start a pull-up with already retracted shoulder-blades?

Firstly, moving your scapulae through a full range of motion in a pull-up will not work the muscles responsible for elevating the scapulae (i.e. upper traps and levator scapulae), as gravity does the ...
David Scarlett's user avatar
6 votes

Do squat and deadlift work the hip flexors and extensors in a balanced way?

I've seen plenty of leg routines based entirely (or almost entirely) on squats and deadlifts. My simple question is this routine is balanced. This question seems to depend on the assumption that it ...
David Scarlett's user avatar
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

Why is this "minimum" program flawed (every 2nd day do dips, squats and pull-ups until failure)?

In a sense your program isn't that bad. Here's some good points I see with it. Squats as the lower-body exercise. The squat is one of the most effective builders for lower-body strength. While ...
G_H's user avatar
  • 2,510
5 votes
Accepted

Variation of pushups for bicep work out

Bicep workout is a pulling workout. Pushing ones targets your shoulders, chest and triceps to large extent. They target biceps too, but not as much as pulling and curling do. Having said that, muscles ...
xCodeZone's user avatar
  • 1,583
5 votes
Accepted

How to get to 1.5M in less then 15 min

Your goal is being able to run at a speed of slightly less than 10 km/h for 15 minutes, which isn't all that fast especially considering that it's just 15 minutes. You are currently able to run at a ...
Count Iblis's user avatar
5 votes
Accepted

Fit a good workout into the lunch hour?

Can you work out at your workplace / close to it, or do you have to go to a gym ? if so, I suppose the travel time to be taken in the hour ? Do you also need to eat during this hour ? If you do ...
user26155's user avatar
  • 391
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
5 votes

Full Body Workout Routine for late novice

In general you're not going to be to outsmart a proven program with whatever you put together yourself. If you could develop a training program that worked better than Starting Strength or Strong ...
Eric's user avatar
  • 14.8k

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