24

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 ...


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, ...


12

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 ...


8

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 what you're after, then a heavy barbell squat is close. In a home gym, you might be out of luck. Maybe try building an isometric pulling platform. It works the ...


8

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 ...


8

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 humerus and radius/ulna, i.e. straightening the elbow. The opposite of extension is "flexion", which is a movement of a joint which decreases the ...


5

There's a big reason why you can't just copy the routine of the biggest meathead at your local big box gym and call it a day: Selection Bias. Much like a diet, a better test of an exercise regimen is not whether or not one could achieve the desired outcome, but what percentage of people on the regimen achieve their desired outcome. Those guys you see doing ...


3

I’m not a big lunge fan myself, but they are certainly a useful exercise. While they aren’t an exercise that can be appropriately performed within lower rep ranges (say 10 or less), you certainly don’t need to do 50 reps to have an effective set. Anything between 15 and 30 should be fine, just work to (or close to) failure with reps done in good form. There’...


3

I'm curious if a typical linear periodization rep scheme would work better or if I should change reps each week and make it weekly undulating periodization TLDR: You will likely gain strength faster with undulating periodization, at least for a while. There seems to be no difference with hypertrophy, so if strength is your goal, it is definitely worth a ...


3

Nordic curls. Hold your feet under a bed while standing in your knees and use your body as a lever going up and down.


3

There is no "most" time efficient workout. All that exists are preferences, opinions, and thoughts on what is best, because there are easily dozens of ways to accomplish your stated goal and no clear metric by which to differentiate them. Furthermore, even if there was an ideal workout, it wouldn't apply to everyone. Different people have different needs ...


3

You need to build muscle, there's no way around it. Building muscle is a long term process and commitment. If in your pursuit to build muscle you accumulate more fat than you are comfortable with, just cut for a little while and you'll be fine. Losing fat is a relatively super quick process compared to building muscle. A man might spend years, or even his ...


3

Control If you were to use only your spinal extensors to counteract the bending force that a deadlift, squat, or row applies to your torso, then those muscles would need to perfectly counteract the continuously changing bending moments exerted by the external load at each of the 17 joints throughout the thoracic and lumbar vertebrae. Whereas if instead all ...


2

If an exercise seems challenging to you, that's usually a bodybuilder/athlete's way of knowing that they are weak in that area and need to do it more often... although 50 reps is not very common at all for many people, especially lunges. Lunges burn a lot of calories which make an exercise seem "winded". 50 reps or "half-century" set can ...


2

Do many quick warm ups through the day. This makes muscles warmer and more elastic and the mind more ready for any challenge. Stationary things tend to remain stationary, whilst things in motion tend to remain in motion. This is why it is hard for really active people to become inactive, and it is really hard for inactive people to do basic taks .


2

I'm assuming that "natural testosterone increase" is not your actual goal. Rather you believe that more testosterone will help with something like muscle gain, hair growth, fat loss, psychological or sexual health,... Making T level an intermediate goal at best. TLDR I think that you should focus on your actual goals, whatever those may be. Here'...


2

A Zen parable: A student once asked his teacher, "Master, what is enlightenment?" The master replied, "When hungry, eat. When tired, sleep." Going to bed at 10 at night seems fine. Sleep is when you recover -- getting enough sleep is critical for fat loss, building strength, and performing well mentally and physically. Nothing wrong ...


2

I do not remember which papers or research I got my knowledge on these from but here are what I remember and make sense to me! E1-E2-E1-E2 sounds like a superset, unless you mean you perform E1, rest, then E2, then rest, so on and so forth. If that’s the case, I wouldn’t think there is much difference UNLESS you have a specific goal/movement you want to ...


2

An efficient squatter mainly uses the glutes to extend the hips, not the hamstrings. As can be seen from this image the hamstrings crosses both the hip and knee joint: They therefore have two functions: extending the hips and flexing the knee. If you use the hamstrings to extend the hips in the squat you also get a flexing torque at the knee. This means ...


2

Is there a specific name for an exercise where you carry weights a small distance place them on the ground pick them up again and do the same? There are several loaded carries which fit this description. The most common one is called a Farmer Walk where you hold a weight in each hand to your sides. Other variations include: The Suitcase Carry, Duck Walk, ...


1

It depends on what you mean by "don't work". Here is a study that looks at weightlifting routines' effects on body mass / strength. It concludes that "both bodybuilding- and powerlifting-type training promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength". The bro-split is ...


1

The question was "why do people focus on one muscle group a day", not "why should I not focus on one muscle group a day", so I'll answer that. One of the most essential parts that building muscle is having rest days. The idea of focusing on one muscle group at a time is that each day you are resting the muscles you worked the previous day ...


1

By "Bro Splits", it seems that you are referring to a split routine wherein a different muscle group is targeted each day with machines or dumbbells, completely avoiding any compound lifts. Do Bro Splits work? Well, that depends on what you mean by "work", which of course depends on your goals. If your goal is to get sweaty and burn a ...


1

I would look into a conjugate system since it allows for multiple fitness factors to improved at once, which is unlike linear sequential type systems. The improvement for each fitness factor is dependent on the amount of focus during each mesocycle, but will less then that which occurs through concentrated loading from programs which are more linear ...


1

Several articles on T nation as well as other fitness experts agree the best workout for mass, strength are 3 day full body workouts with 4 or 5 heavy compound movements replicating the basic 6 motions(pick your reps based on goals): Horizontal pushing Vertical pushing Horizontal pulling Vertical pulling Anterior chain(quads) Posterior chain-(glutes, ...


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