C. Lange
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  • Winnipeg, MB, Canada
How do you calculate a starting weight from a RPE?
2 votes

As mentioned by @DeeV, 4 reps at an 8 RPE is essentially your 6 RM. Using this idea, we can take a look at the table "Estimated Reps at Percent of 1 Repetition Maximum" to get a good starting point. ...

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What is the impact between various levels of tightness with weight belts?
2 votes

The biggest factor to keep in mind is that a belt is for your abs to brace against, not to support your lower back. Your spine is kept stable by the additional intra-abdominal pressure (IAP) you can ...

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Does Wilks score favour heavier lifters?
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2 votes

Although the Wilks score is biased in certain areas, your logic here is incorrect. The Wilks score is used to balance out lighter lifters and heavier lifters. If you input the same total weight, the ...

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What pull-ups with palms looking to each other give?
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2 votes

When you do a pull-up with your palms facing each other you are using a neutral grip. The standard pull-up is done with a pronated grip. When you change the orientation of your fist you alter, ...

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Free weights VS pulleys progressions in large favor of pulleys, do I have some illness?
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2 votes

In my opinion, this is pretty normal. Barbell, dumbbell, and machine workouts/weights are not all equal. Comparing weight for weight, the easiest level of workout is (1) the machine, (2) the barbell, ...

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Can you split a day in a routine across two days?
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2 votes

Is there a sensible way to separate the leg exercises onto two days? Why not: push, legs-1, off, pull, legs-2, off, off. Push: bench press, incline press, lat raise, triceps Pull: pull-ups, rows,...

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How long to wait before heavy morning workout
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2 votes

I found a couple of articles written by a Dr. Stuart McGill that walk about the "hydrophilic" nature of the spine. The first seems to agree with what your physiotherapist said but it a slightly ...

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Why don't people get fatter even faster than they do?
2 votes

I would guesstimate that most people in the developed world consume at least 1000 kcal more per day than they spend. While I can't confirm that the 1000 kcal fact is true, it is fairly common ...

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Squat Rack Pull Up Bar Attachment
1 votes

An "adjustable pull-up bar" is the closest thing that you'll find that meets your needs. However, they come in a few variations and no one variation is going to do everything you want as ...

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Exercise Equipment: Create Adjustable Rope Loop
Accepted answer
1 votes

You could use something like a loading pin. This one is from Rogue but I know GripGenie makes a high quality one and Amazon would have some knockoffs for cheaper. You could put your rope on a ...

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Excercise Band Excerises
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1 votes

Exercise bands are perfectly safe and recommended by many! However, make sure you're using the correct type. I'd suggest something like these which are durable with a good length. Make sure you're not ...

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High pull as a mass builder
1 votes

Even if you don't care about explosive power, large compound lifts recruit and build a lot of muscle mass. You should use them to build a solid base and then build off that. However, I can't say I've ...

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Converting a 10k step goal to a mini stepper
1 votes

Getting outside and getting an actual 10k steps in a day has a lot of other positive effects that you can lose from doing indoor activities. With that said, 10k steps can be converted to other forms ...

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Should I use Nitrobolon for better muscles growth?
1 votes

This looks like it's a combo Nitric Oxide + Creatine supplement. Nitric Oxide is coming from the arginine and citrulline. Glutamine is for digestion. Creatine does creatine things (increases water ...

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Natural alternatives for boosting creatine levels
1 votes

Aside from supplements, beef, fish, and red meat contain the highest levels of creatine; in that order. Lesser amounts can be found in milk. My googling tells me that it's roughly a pound of beef for ...

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How to train and build up for loading heavy dumbbells for chest and shoulder press?
1 votes

For incline dumbbell presses, I'll do sort of a 1-2 kick. Flick one dumbbell up and then the other. Throwing up the non-dominant hand side first. With the extra incline, you shouldn't have too much ...

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How many pounds is the dropdown incremental weight on the Optima Series machines at Planet Fitness?
1 votes

I'm assuming that you're referring to the weight stack of a selectorized weight machine: When these are labeled like the image above (1, 2, 3...) the only way to know the weight is if the gym has ...

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Firstbeat Energy Expenditure Algorithm
1 votes

I've just started looking into this, being Fitness.SE's most upvoted and unanswered question. I came across two articles: Towards VO2 monitoring: Validation of a heart rate based algorithm ...

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Leg workout for someone without barbell or heavy DB?
Accepted answer
1 votes

When it comes to powerlifting, nothing really beats out doing squats. You can do a lot of leg work but the technique you gain from doing squats is missed. That said, leg extensions and leg curls will ...

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Is it useful to train arms in circuit, 10 reps?
1 votes

You can definitely work your arms and save time by doing a circuit or by performing super-setting. However, I don't believe doing back-to-back bicep workouts will help you. The idea behind super-...

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Using lactose-free whey protein for bodybuilding
1 votes

I am in disagreement with the official answer. If something contains milk, it contains lactose. Whey protein powder is a by-product of cheese production and, in essence, a milk product. A Whey ...

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What would be a good powerbuilding routine for mass and strength?
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1 votes

As mentioned in the comments, you answered this yourself: "[...] a routine to hit muscle twice a week focusing on increasing the strength on core lifts while doing accessories for hypertrophy." You ...

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getting more carbs in liquid form
1 votes

If you're specifically looking for a liquid carbohydrate solution there are products on the market specifically made for this. You can simply search for carbohydrate supplement to find a product that ...

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Can Push-Pull-Legs be done as a 3 day/week routine?
Accepted answer
1 votes

Can Push-Pull-Legs be done as a 3 day/week routine? Of course it can -- any program can be customized to be however you want. What you need to figure out is once you've implemented the program, is it ...

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Muscles activated when you are running on the street compared with treadmill
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1 votes

With respect to muscle activation, there are definitely differences between running on a treadmill versus running outdoors. You're being mechanically propelled on a constant and flat terrain with a ...

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Switching musclegroups during workout
1 votes

Are there pros and cons or is it a definitive answer for what is best? There are definitely pros and cons but there is no definitive answer. As you read more workout plans you'll find full-body, push/...

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Exercise bike / ergometer - calories burned, or calories produced?
Accepted answer
1 votes

The number that is displayed on your bike is an estimate and can be off as much as 40%: there is no standard for this and many machines are fairly inaccurate. Some of the possibilities that your ...

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6 months in calisthenics and still almost no progress
1 votes

I took a look at the diet and it is good. Don't stop it. 144 g of protein with a ~500 calorie surplus. Keep this up for the muscle gain. Each day, every day. Consistency is key. Muscles need calories ...

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Does a untrained beginner get muscle mass gains, or strength gains, or both without applying progressive overload?
1 votes

That would mean one could get bigger muscles without getting stronger I think you've got this backwards. There are two ways in which you get stronger: add more muscle fibres, or, increase your ...

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Unable to maintain weights and increase in reps from work out session to session, why?
1 votes

FWIW: I think @JohnP's answer is likely the best advice you'll get. Start with a new and proven program and go from there. His recommendations are also spot on. This is my specific opinion on your ...

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