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Stop Making Excuses "I have six [to] eight years of trial-and-error evidence to show that I am incapable of building strength to any measurable degree from any form of exercise." Either you have a serious medical issue or I call bullshit. I bet the reason you're not getting results is that you "have [never] been satisfied with results from ...


25

Supplements Muscle Core X won't do any good. I don't know what's in it, and it doesn't matter. It could be anabolic steroids mixed with cocaine and it wouldn't make much of a difference for you, because what you need cannot be distilled into a powder. For someone just starting to work out, no supplement will do much good. Powders and shakes are well-...


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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 athletes or bodybuilders and your experience will be extremely different. Problems with bro splits: Not enough volume. You have to practice progressive overload to ...


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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 touched on. Namely the fact that you're an absolute beginner when it comes to working out A beginner simply doesn't have the know-how to make a good program ...


15

Being able to touch the toes depends mainly on two things: hamstring flexibility body proportions (relative length of legs, torso, and arms) It is not possible to change body proportions, so, to reach the toes, someone with longer legs and shorter torso/arms will need to have more flexibility in the hamstrings. It is possible for anyone to reach that level ...


15

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 Speed drills or explosive efforts, e.g. sprints, throws, Olympic lifts, power variants of the Olympic lifts Strength exercises, e.g. squats, deadlifts, presses, ...


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You're 15, you still have several years of development left. There's no magical panacea that will suddenly give you a few inches of height, platform shoes or heels not withstanding. Height is determined by genetics, primarily. However, maintaining a healthy diet, low in processed foods, and keeping yourself fit and active will allow your body to grow to it'...


13

Whenever we start something, we may find it boring. So, I would suggest you for a change of mind, i.e., try different sports. Running is good for you at this stage. You said you are unable to run continuously for more than 5 minutes. If I were you, I would rather follow the run/walk strategy. Run for 2 or 3 mins and walk for 1 min and continue this for some ...


12

Great question! As you probably expect, to get the results you're looking for, you'll need to do some work. 20 lbs is a lot of weight to gain, but it's an attainable goal! It's probably not what you want to hear, but in your first year, you shouldn't expect to put on more than 10 lbs of healthy weight. You'll need to be patient! A great way to get ...


12

The most important thing with getting people started lifting is to help them to like lifting. The worst thing you can do is to overwhelm them with details. The dirty little secret for newbies is they can do just about anything and make some relatively quick increases (with few exceptions). That means it matter less what they do and more that they do ...


12

Don'ts The biggest mistake people make when learning to flip, is that they try to flip into pools and onto mattresses. This is a mistake because it doesn't prepare you for the inevitable challenge of having to spot your landing. And it takes away the need to really cushion the landing with your legs. And this needs to be practiced. Dos Trampolines is a ...


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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 routine may be sub-optimal for some goals. Usually the critique is that a powerlifting foundation is more effective to build whole-body mass. Personally I think ...


11

I'm a fan of the following progression(1), which is the simplest I've seen that hits all the major movements (press, pull, squat, hinge). The beauty of the workout is that each exercise warms up the next one. It goes like so, adding weight to the bar both between and within each step: Clean and press the bar. (You can front squat it--before or after the ...


11

After scouring the web for resources on the subject, I have come to the following conclusions: High intensity interval training ("HIIT") programs are typically defined by a 2:1 ratio of work to rest/recovery periods, with anywhere from 4 to 10 cycles of work/rest, for a total workout session between 4-15 minutes depending on its structure ([source]). An ...


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Optimal Jump Training Without Restrictions "Arioch" recommends squats, plyometrics, and speed work with submaximal weights to improve jumping height: An athlete wishing to improve his vertical jump should not only squat, but perform a variety of assistance work specific to both improving squatting strength as well as specifically improving jumping skill. ...


10

Many people make the mistake in running that they think it's ok to just go out and run, without any base training. This misconception leads to a lot of injuries. My LONG run for the entire week is 10ish miles, and that's when I'm running between 30-40 miles/week. If you don't have a lot of base, then 10 miles twice a week is not what I would recommend. Plus,...


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First, get strong People who haven't yet done strength training should generally avoid overly task-specific exercises. Instead, they should get strong generally. As Mark Rippetoe puts it: Strength is the most general adaptation. It is acquired most effectively through exercises that produce the most force against external resistance, and as such is ...


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What the author refers to as Burst Workouts most other people will call HIIT, or High Intensity Interval Training. The reason this is highly effective, compared to say slow-poking it on an elliptical for 60 minutes, is that it generates an "afterburn" effect that lasts up to 24h after your workout. Multiple studies shows this and a quick search on Google ...


9

The good news is that there is more than one way to achieve your goals. That means that you can have two answers that vary within a certain degree and they will both be right. In short, there is no "best". The related question that @Informaficker linked to in his comment applies to this conversation. It's also important to understand that many successful ...


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If you are training outdoors, when you train is largely dependant on the weather. For example, I'm from Dallas so in the summer I have to weigh lower temperatures and higher humidity in the morning versus higher temperations and lower humidity in the late afternoon/evening. In a more temperate climate, you may not have that issue. When I run sprints or a ...


8

Crossfit seeks to increase fitness in many domains simultaneously. This includes training different metabolic pathways and increasing overall strength and agility. Crossfitters would say that an elite marathoner who can not lift an average amount of weight is not really fit. Similarly, an elite weightlifter who has trouble with a 5k is also not fit. ...


8

You are correct to be suspicious of the "one muscle a day" prescription. While that method works fine, it is perfectly possible and very productive to do whole-body exercises every time you work out. Many Olympic weightlifters do what's called Bulgarian training, which is training five or more days a week, sometimes several times a day. They use whole-body ...


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Dedication > Programming Lots of programs work. Twenty-rep squats get people plenty big and strong. Working on deadlift singles gets people plenty tough. Three reps, five reps, eight or ten or twelve or twenty, with one set or ten sets or whatever--the major factor is that if you're lifting and recovering, you'll get somewhere. That's not to say that some ...


8

Body-building is an individual pursuit that requires specific understanding of the individual in question. A general beginner's course would be so simple as to be useless - there is no sense in writing a body-building guide for average height adult males under 60 kg; they have much more fundamental problems. Likewise, 120 kg average height females should not ...


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There are several things that affect a woman during this time, but as pertains to working out or training you can expect: Greater fatigue Greater discomfort even at rest Fear of bleeding through clothes These are all very real problems, and it affects women to differing degrees. Some that I've trained with are very affected and others are seemingly ...


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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. You will find many body-weight workouts online that you can just follow, and for free! Warm Up: Jumping Jacks, 30 seconds. Pull ups: Hang, 10 seconds. ...


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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 how strong your core is; if it's covered in a thick layer of fat, no one will see it. And ab workouts do NOT burn belly-fat specifically. See: Is spot ...


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