35 votes

How to build muscle strength without exercise?

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 ...
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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 ...
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  • 6,016
22 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 ...
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  • 17.3k
16 votes

Re: Touching your toes (not mentioned in 30)

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 ...
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  • 1,959
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 ...
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12 votes
Accepted

Safe way to train for the front and back flip?

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 ...
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  • 17.3k
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 ...
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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 ...
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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,...
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  • 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. ...
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  • 4,587
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 ...
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  • 17.3k
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 ...
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7 votes

For bench press, should I use dumbbells, a barbell, or the Smith machine?

In order to understand how to pick the implements, you need to know what they are doing for you. I'll rank the implements in order of difficulty--assuming you have the same total weight, they will ...
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7 votes

Self Training vs Personal Training at the gym

I will give you the same answer that I give people when they ask me if they should hire a coach for [insert sport here]. If you are progressing towards your goals, and you are happy with your ...
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  • 22.6k
7 votes

Tips on having six packs and losing fat and keeping the muscles I have

First you should have clear some concepts. You don't burn fat on belly by doing abs, nor do you make ab muscles visible by doing abs. As it's said, abs are made in the kitchen. Doing abs workout, ...
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  • 229
7 votes

Weight loss for morbidly obese woman over 40

The most important rule of thumb for gaining/losing weight, is that this happens in the kitchen. Dietting Weight is lost when the calories you consume amount to less than the calories you burn over ...
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  • 17.3k
7 votes

What is the best exercise to increase the size of my chest muscles?

The reality is there are 3 or 4 ways to expand your chest visually in order: Chest Muscles Lat Muscles Shrink Waist Enlarge Shoulders A good starting point will be Dumbbell Bench Press (generally ...
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  • 448
7 votes

Struggling with barbell row and overhead press - StrongLift

Squat - 110 lbs BP - 75 lbs Row - 80 lbs OHP - 55 lbs DL - 165 lbs As you can see the barbell row and the OHP are lagging behind. Your row is stronger than your bench press which is actually ...
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  • 14.9k
7 votes

Would this work for a teen looking to get lean?

There's a very common misconception here. Many people think that certain types of exercise will give you one body shape or the other. The reasoning is (more or less explicitly), that since power ...
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  • 2,725
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, ...
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  • 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 ...
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  • 6,954
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 ...
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  • 6,954
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 ...
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6 votes

Self Training vs Personal Training at the gym

If cost is an issue, Why not see a Personnal Trainer once a month when your program needs changing, or every other week. If you get a good one, you will benefit greatly, not only from their ...
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6 votes

Is once-per-week training enough for building muscle

Yes, you will see improvements, but they will be slow. The residual training effect table on exrx.net (found here, screenshot below) describes how the body retains changes in body state and motor ...
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  • 4,494
6 votes

Can doing the same kind of exercise workout daily provide any good improvements?

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 ...
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  • 6,641
6 votes

Can doing the same kind of exercise workout daily provide any good improvements?

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 ...
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  • 14.9k
6 votes
Accepted

Number of reps for lean muscles

8 pounds is not heavy enough I doubt that you're so weak that 8 or 10 pounds is a challenge. How much does your purse, backpack, or briefcase weigh? Have you carried a 20 pound baby recently, or ...
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6 votes

Would I gain from this?

Yes. Any exercise is more effective than no exercise. Depending on how much you used to lift, it will come back quicker than it would in an untrained person. Part of the lifting process is neural ...
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  • 22.6k

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