A lack of delayed on-set muscle soreness (DOMS) does not equal a lack of effort, but if you do get DOMS, is the inverse always true: That you did do enough to get it?
You can get DOMS simply by changing the type of training (I. E. Changing the rep scheme to be higher) or performing a new exercises that you are not used to.But still the total training volume could be less than what is required
Okay so i am not a professional bodybuilder or a nutritionist or an expert in any field but i do have years of lifting as well as done several bulk and cut cycles. Also i've read and watched enough scientific studies on the body (i'm not talking about workout videos and bodybuilding
Depends on intensity/recovery, programme type and goals. For example if you're doing heavy deadlift it may take 7–10 days to fully recover and if your goal is muscle size then you will want to maximise your rest over that period in order to maximise growth and possibly do some upper body work and/or some very light lower body.
Abs Best Exercises that you can do at home or office without any equipment.In this, you mentioned Which exercises are best for beginners. and which time is best to do this workout.How to start a Workout and what is its amazing benefits?All answers are in this article so read it and These workouts are for men and women both.Read
All the answers say that weight lifting doesn't stunt the growth, but for the kids who start weight lifting at a prebubertal age, and they go through puberty, does this stunt their growth?
When you say
I liked that you asked about gaining muscle on the lower [abdomen] stomach instead of asking about how to get ripped abs. As someone who has dealt with weak and compromised pelvic floor muscles and hip flexors in the past, I believe
Mine are 18 naturally with minimal body fat and I'm fairly genetically gifted in this area.Two inches is a lot for arms but I'm by no means the biggest dude around. I'm 6'2 and about 200 pounds here. There are plenty of people who can get 20 inch arms naturally BUT you have to be a genetic
The question is
It depends on a variety of factors. Hypertrophy isn't necessarily dependent on the amount of exercises per workout, rather the level of muscular contraction achieved. For example if you are getting an amazing pump from 3-5 exercises per workout, that's fine. However, personally I would get extremely bored with that level
Are 5x3 shoulder presses, split squats, deadlifts, and pull-ups enough for strength and size? Would not doing a bench press cause muscle imbalance?
You won't want to do this program indefinitely. It will not result in significant amounts of muscle growth once you get past your linear gaining period. There's not enough volume to elicit a strong hypertrophy responseI would also question why you're doing split squats instead of conventional back squatting. The split squat
They're One Aspect of Core TrainingOld Soviet Coaches have a saying: Strong Abs, Strong Back, Strong Hands.Essentially your
Resistance bands are made of strong, thin rubber with handles at the end, and come in a variety of resistances depending on your fitness level. With resistance bands, you can do just about any type of strength training exercise -
If you are a novice to intermediate strength athlete then bicep curls shouldn't be your top priority. Compound joint exercises like the squat, deadlift, overhead press, bench press, and, if properly coached, Olympic lifts should be the focus of your programming. Most athletes can get all of their bicep work completed with pull-ups or chin-ups. Not only
Are bicep workouts unnecessary if you do heavy back workouts (deadlifts, rows, pull downs, chin ups/pull ups)?
deadlifts doesn't work the biceps at all, it's also very stupid to even want to try to incorporate your biceps for deadlifts. a lot of lifters thinks it helps by bending their arms trying to use their biceps to help during the lock out and that's how people tear their biceps. during deadlifts you want to engage
They work a different area of the back. Whenever I train back I do exercises for back width and back thickness. Pull-ups are a back width exercise. Rows are a back thickness exercise.Back when I was around 20–21 I couldn't do many pull-ups either. I could maybe do
In general, body builders are quite strong. Their central-nervous system (cns) has adapted to the stresses induced from lifting heavy weights. Body builders are considerably stronger than the average person, however, power-lifters tend to be strong than body builders in most cases due to them having denser muscle mass. Power-lifters and body builders train with different goals. From
Iv'e been doing both calisthenics and weight lifting for years.Calisthenics, or body-weight exercises, are more tiresome when it comes willpower, but not more demanding. Body weight exercises are more tiresome because; (1) They take a longer time to complete-For instance, 5x6 Barbell rows will take less time to do than 100 pull ups- And (2) They rely
Are bodyweight squats, push-ups and pull-ups a decent substitute for the starting strength routine by Mark Rippetoe?
Not really, because one of the most important elements of Starting Strength is progressive overload by increasing weight. With barbells, it's easy to add small amounts of weight every workout, causing your body to adapt and get constantly stronger.However, with body weight exercises, you can't really add weight. Instead, you must add reps or use harder variations
YES!Training with the sport of Powerlifting is a fantastic method of full body remodeling and rejuvenation. It is a superior method of training vs. using machines.To build an athletic posture, deadlift variations, Squats varieties and overhead pressing methods and routines
Just a few thoughts. Barbells are ideal, but if you are limited on equipment, I would suggest dumbbells rather than bands. Bands will pull your body in a different way and will probably be pretty awkward to use for both. Dumbbells however, offer
All of those are great, however you should incorporate a pushing motion.Add in push ups, and perform chest presses with dumbbells, and barbells.Also do single side training to incorporate the
Absolutely! Strength training is completely appropriate and highly beneficial for older people (and indeed everyone else, too).The human body is highly adaptive, and responds in a variety of ways to external stressors, or the lack thereof. The old adage that "if you don't use it, you lose
Drop sets are only the best for PURE SIZE GAINS -And yes you would NOT want to do drop sets if you were training for strength.But first please refer to the explanation on how do bodybuilders and power athletes differ in training because I see some confusion here alreadyThe 3
Yes dumbells are enough to do a full body workout, however they aren't the best.I used to do almost my full routine with dumbells. The reasoning behind this was to prevent muscle imbalances e.g. my right side was over compensating for my weaker left side during the bench press. The problem with
Yes but they do not have as much testosterone in their body as men do so there is no danger of looking like the incredible hulk! But don't forget that diet plays a huge part in building muscle too.Weight training for women has more benefits than just adding muscle mass. It also increases bone
I personally think that the back squat is for show and the front squat is what will fuel your back squat the most. Your front squat max (when trained) will generally fall in the 80–85% range of your back squat. The more your front squat improves,
You would get different schools of thought here and I know people that prefer one more than the other ,Personally I prefer deep squats but I'll say include both in your program if you can perform deep squats with the right technique / posture .To answer your question full squats are a better overall muscle builder IMO
Are great trap muscles built by doing heavy compound movements (like deadlifts) or should they have exercises dedicated to them (like shrugs)?
While you are most likely referring to the superior or upper trapezius muscles, there are actually three different sections of the trap muscles and it is important not to neglect any particular group. With that being said, however, if you
Hindu pushups are an excellent exercise that improves both flexibility and strengthens the dorsal and ventral ‘chains'- the interconnected muscles, ligaments and joints that allow you to go about your daily business with some measure of grace and dignity. Provided
Any kind of workout accomplished outside a gym is a substitute for a gym workout.Dumbbell workout plans can be Googled. They are available in abundance.Personally, I like the following for upper body:Incline DB Press2-arm DB RowSeated Military PressSingle-arm DB RowSeated DB Triceps PressAlternating DB Biceps CurlsOn lower-body days I'll sometimes do the
Yes, home workouts are effective.To make home workout effective you need to have a proper training schedule and work according to the goals set.Home workouts are generally calisthenics which are body weight exercises.To make the best use of home workouts you should have a bit of intensity, with time and experience your body
It really depends on the exercises. I don't think there is any "best" anything. Some equipment is better for a particular thing than another piece of equipment.A word of warning however. Kettle bells were used back in the day like the turn of the century for exercises the dumb bells are used for today. See below.Triceps extension...
If you can't do pull ups properly they are. Just like I am a genetically crappy bench presser, I am genetically good at pullups. For close to 30 years I was always able to do 20 or more strict pullups. Some dudes, particularly big, heavy dudes, hell, even big STRONG dudes have this problem. Because of
Yes you can, provided you use the correct exercise regimen with them.Do Legs using these machines not more than twice a week, each session separated by at least 72 hours.Stick to lower weights (with which you can manage the prescribed reps) and higher reps (around 15+ - Start with higher reps say 25, and do the
Both the exercises are important in their own way. If I speak from experience, then lunges do a better job in tearing up your glutes than sqauts do.And quadriceps also have 3 different muscles groups.As you know one leg (forward) during lunges imitates a
One handed pushups are far better than two handed for damaging your shoulders. One handed pushups are a parlor trick and really don't have a place in a well thought out workout program. IMNHOWatch most people do a one arm pushup, does the movement look clean? Not so much, huh? Stick with clean movements and
For the purpose of this answer, I will assume that 'working out' means some form of strength training, rather than things like jogging, swimming, biking.The short answer is: No.Speed is a function of high force production in short amounts of time. In human physiology, that would be
Hi Hrithik Saha thank you for your question. These exercises are a great way of building an Upper Body but remember, there are other areas besides your Upper Back, Chest and Frontal Deltoids...Picture this, you're a young man, you're doing the exercises you list above alongside your Squats and others that engage the lower extremities. Someone
A pull up is a compound exercise u cannot simulate with machine or weights..not simply. Review the required muscles and core strength plus swing control. Don't flick or kick legs - that's using momentum to overcome gravity, it's cheating. Do them slowly. Calisthenics.Strenuous is
They are both great but only if you are doing them right. One good rep is better than loads of rubbish half reps. It is a lot easier to do chin ups without getting much back activation by just using your arms. Watch a video on good form, fitnessfaq and calesthenicsmovement on youtube both would have
Like all things fitness-related, the answer to this question is: it depends.The pull-up (and all variations of grip, bar and width) is a fantastic upper body exercise, and when it comes to maximal muscle stimulation it's definitely up there. Not only are you activating the muscles of your upper, mid back and arms, when you do
Push-ups is a great exercise to build strength into your upper body core i.e. it involves multiple muscles mainly Chest and Triceps. It helps to increase strength but here the strength is limited due to the only involvement of body-weight. You will gain the initial muscle mass to support your body-weight framework.
There is nothing to do with age until you are 13+ . You are safe to train for years . Yes Pushups , Pull ups are some of the best upperbody compound movements . Try to include lower body movements too such as Glute Bridges , Squats , Lunges etc
Yes, pushups are definitely useful for women. Strength training is strength training, irrespective of the gender.Pushups will strengthen your forearms, biceps and those hard-to-tone triceps on the back of the arms. The pectoral, or chest, muscles are also strengthened for a more firm breast area. You
Push ups can be used for both depending on how you do them; the key here is time duration and repetitions;If you do 200 everyday and that too at a steady relaxed pace where the entire routine gets done in say, 1 hour it is the equivalent of weight training;
My colleagues have answered this question thoroughly, so I won't belabor the point: yes. Push-ups are EXCELLENT excercises which have stood the test of time; they are simple, require ZERO equipment, and when done properly, can whip a man's body into shape quickly without overly bulking him up. (Still unsure? Check any prison or jail. Bored
It depends on what you're doing afterwards.Push-ups will do two things.They'll warm up your chest, shoulders, triceps and all the joints and tendons in between.They'll get your heart-rate up and get the blood flowing through your torsoSo - if after a set of push-ups, the plan
For a toned Upper body - Yes Pushups are great but you need to do different variations of it to target different parts of the upper body.Wide Grip Push UpTarget-ChestClose Grip Pushup/Diamond push UpsTarget-TricepsDivebomber/Hindu Push UpsTarget-Chest,Triceps,Lower back and
For some reason, many folks think of "pushups" as some sort of magical exercise that will grant total fitness and a superb body. Actually, it's just a simple body-weight exercise that only works a few muscles. A good
Are Push ups enough for what ?They are good for building upper body strength. They work the triceps, pecs muscles, and shoulders. When done correctly , they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. They are a fast and effective exercise for building strength .Are they enough then as others have
Are pushups on elevated dumbbell handles better than flat handed pushups due to greater range of motion?
This is my opinion based on studying muscle movement, perhaps some may not agree.Range of motion is often misunderstood. Your weakest FUNCTIONAL strength is when the muscles are at 90 degrees with each other. That is why when you do the
Syd Devis wrote a booklet called,
They are great for fat loss , and initial muscle gain. They help you do a certain workouts too like Assisted Pullups . But if you want to gain some serious muscle you have to lift weights !You can use resistance band to do a full body workout too !Squats , Overhead shoulder presses , Abs ,
They are great for building muscle. I wouldn't say they're a good alternative as they are even better when added to weights.Using resistance bands with weights is called
Yes, much harder because the rings are not fixed, but free swinging.This forces the stabilizer muscle to work very hard to stabilize the body while pressing the body up.This is also why the inexperienced trainee's arms and shoulders will often violently
I'm no expert on body building, but the trainers I've read say,
Short answer no.For me, living in the UK it's always cold and miserable so I don't go to the beach often. The thing with 6 packs is they're (obviously )only visible with your shirt off. You gotta ask your self how many times your shirts gonna be
The smith machine is often being looked down upon or straight up dismissed by most trainees. However, it is actually a quite valid training tool if used properly.Why do most people stay away from it?
This will definitely help a lot in developing ab muscles and making them more visible. But ab exercises still have their place. To get really ripped abs you have to do ab exercises. To get the best results combine these compound movements
It doesn't really matter. What matter is how much energy you have to perform squats.It also depends how you break down your program within a week. As a rule of thumb you should hit each of large muscle groups twice a week.
Yes.Squats, deadlifts & bench presses are compound movements which will require many muscles to perform that particular exercise.Squats & deadlifts do use your abdominal muscles to some extent and will for sure help im developing them.That's the reason why beginners are advised to
Try muscle-building exercises to build muscles and lose fat, Squats may be useful but they are not the only exercises for a sculpted body, Try other exercises too, All exercises are not treated equally. Some exercises are meant for building muscle and strength and most of us think that the only way we can do that
Yes. When you do squats, your bodyweight will make this progress more effectively. Because squat is a kind of bodyweight training of which is awesome for building strength, burning fat and improving flexibility.Here are some squats recommendation for you:1. Sumo SquatGuidance:Legs stand apart from the shoulder position;Straight your back;More information with video guidance, please refer to
Unfortunately, double-blind case studies are few and far between in fitness, so most people simply regurgitate what they have been told or base their opinions on anecdotal evidence. Today, I will do the latter... It's all I, or most others here have.My personal experience is that a pure anaerobic workout of heavy lifts resulted in
Yes, this is called the congruent method. Basically you're trying to train/maintain two or more physical qualities simultaneously. However the other benefit is that it's reflective of how to optimally train within a training session even if you weren't doing it. You're not going to do 3 rep
Are there any benefits to performing body weight finger push-ups and weight vested finger push-ups (such as improving finger strength for example)?
I've never seen any. If you want to improve hand strength, which to me is more grip strength, and grip comes from your forearms not really your individual finger muscles.Now if you do rock climbing it might be beneficial, since
Not necessarily. My phiolosophy is, any time you're working to improve your body and get stronger, that aren't many drawbacks. There are more efficient ways to do things, but that's completely relative to your goals and personal stature. In all honesty, I wouldn't say there are any drawbacks to trap bar deadlifts,
Everybody has abs..It's just the layer of fat that differs and which transforms biscuits into a jelly belly... As the question is too specific and imposing clear timeline of 4 minutes... the focus should be on burning more and fat.. Skipping(90-100 rpm) and running(With speed at least 14 kmph ) are simplest and most effective workouts. Once
There are plenty of core workouts that can be done without any weight except for your body's weight.one of them is plank. It is important and excellent exercise to do which will help you strengthen your whole core, but you
There simply is no substitute for doing pull ups. You can use the resistance bands, but in my opinion, you're better off doing some sort of assisted pull up. There are devices made to offer assistance with pull ups, but if you have a pull up bar, the easiest
Yes, there are variations.Traditional pushup. The basic starting point.Wide-grip pushup. Engages the shoulders more.Close-grip pushup. Engages the triceps more.Clap pushup. Improves power and explosiveness.One-leg pushup.Dead-stop pushup.Eccentric pushup.Spider-Man pushup.Click here for full article: 11 essential pushup variations for beginnersAlso, visit this link: 82 Push-Up Variations for Every Fitness Level
It depends on your ability to recover. Some people squat to a near 1RM max every day, most of us don't have the genetics, experience or drugs to do the same.There are certainly less sexy, but very useful things you can do, for exampleband pull-apartsrotator drillsweighted carriesBasically a lot of the
If your question intended to ask about building muscle strength without building muscle mass, the answer is yes.The difference is programs built for muscle hypertrophy (growth) versus strength and power. The latter programming focuses on central nervous system (CNS) training where
A standard olympic barbell is a bit over 7ft (86″) and deadlift bar is closer to 7.5ft (90″).The bigger difference though is that the deadlift bar is often thinner at 27mm vs 28 or 28.5mm which is standard for olympic and powerlifting bars.Since the bar is longer, the sleeves can be placed a few more inches further from
Well...you won't get stronger.No, scratch that; if you haven't exercised much before, you will get stronger. Depending on the activity, maybe even a good bit stronger - e.g., intense bicycling will build up your quads.You just won't get as much stronger as if you were doing strength training too.If the
The ultimate muscle builder?I'm not sure if it's the best training protocol ever for gaining muscle mass/weight, but it is very effective and has long been accepted as a weight gaining program/exercise.In my opinion, you'll probably get the best overrall results by rotating different training protocols/exercises (periodization):3–4 months of heavy power training with back/front squats, low
Absolutely, and don't listen to anyone who tells you that even on a light weight it is fine. The supraspinatus tendon will pinch on the acromion bone from this movement, and regardless of weight it is slowly wearing it down. Think
Yes, so long as you do them in a safe mannerAs with all lifts - However, upright rows are traditionally done in an unsafe manner.From Upright Rows: Shoulder Wrecker Or The Most Underrated Deltoid Exercise?:The biggest concern from trainers and from sports medicine doctors or physio-therapists is a
I would rather define Yoga as a practice that impacts mental, physical and sprititual aspects. Yoga is highly mistaken to be a form of excercise. From many of the experiences i have read, yoga keeps one fit mentally and physically. i presume yoga provides strength, flexibility and endurance.
Aren't bodybuilders better at lifting large volumes of weights (heavy weight for reps) than powerlifters (heavier weight for 1 rep) since that's what their training is?
Typically you'll see that powerlifters have a better one rep max because they specifically train their body to handle maximal loads. This has as much to do with training the central nervous system as it does developing the muscle.Bodybuilders will often be able to do more reps of the same weight when you're talking
As a beginner, what type of workout routine should I do to gain muscle? Only have access to a barbell with power cage and adjustable dumbbells.
You've got the best equipment then (dumbbells put aside)As a beginner building strength is the most important focus, as it is the basis of all future goals. Strength for a beginner is best built on nice relatively heavy sets increasing each week. This new added stress to your body will be adapted to if you rest properly (eating
As a fitness professional, what are the most common things you see people doing wrong with their workout regimen?
I made many mistakes along the way, even as a professional, so this answer does not come from any high-ground.Here are 4 common things I notice at different commercial gyms:The two most obvious are lack of leg strength training and too much time on the cardio machines, which
You do not need any supplements.Let me write that again. You do not need any supplements to build muscle.In fact, people who rely on protein powders and vitamin supplements are giving themselves a false sense of security. They think that since the
Push movements- push ups, diamond push ups, bench press with variations like flat, inclined, declined, skull crusher, overhead press, miletary overhead press, dumbell press with variations, push down with rope, barbell.Pull movements-deadlift, rowing, pull up, chin up etcDo not forget to train legs.For legs - squats, lunges, sumo DEADLIFT, leg press, heck squats etc.
There are a few factors to consider here:First, how intense is 'intense'? Let's say you've worked your arms all day and can barely lift the groceries; that's too intense. Give it 48-72 hours. If you were more careful and worked them hard, but could probably squeeze out another set if you really really pushed
No.There is a rumour ot there that it will.It will not.The vital thing to keep in mind is to maintain a widely varied and healthy diet. And by vital I really mean, VITAL. You may need more protein - but don't overdo that either. It is important that you get lots
dipsdragon flagstanding ab roll outdo sit ups with your legs wrapped around a heavy bagdo sit ups on a bench with 2 pairs of foam cylinder pads. get your shins under the pair of foam pads farther away from you and your hamstrings on top of the pair
What is the difference between "push ups" and weight lifting? It's all the same motions, just with different weights. They're are dozens of different push up variations. All working slightly different things. Push-ups aren't the only calisthenic body weight exercise you can do either. Pull ups,
Perhaps. When Arnold first came to America after becoming a European champion, Joe Weider introduced him to Vince Gironda -- who was one of the finest bodybuilding coaches in the history of such contests. From eyewitness accounts, Arnold swaggered into Gironda's gym and announced; "It's me, Arnold... Mr. Universe."To which Gironda looked up and snarled back, "You
Before answering your question let me tell you some things about exercise.There are two types of exercises based on type of energy source used,Aerobic: In this type of exercise, body(heart) continuously supplies oxygen to working muscles through blood. Because of this reason, we can continuously do this kind of
Bodyweight exercises: I don't get anything from doing squats. After research my form is good. How do I get more from squats without using weights?
Body weight exercises and progressingMany people frown on body weight exercises because you can't progress your resistance in a controlled manner, like with weight lifting. Because of this, with body weight exercises you'll experience diminished returns.They're right, you will.But what does diminishing returns actually mean?It doesn't mean that you won't get
Nope.Sorry dude.Try googling progressive calisthenics.Google it together with the terms
Can a 200 lb person train himself to do full pull-up sets by working up to 100 lb bench roll dumbbell sets?
Otherwise you can use Resistance Bands to level up your pull-ups. Start with a thicker band, then as they get easier, you can reduce the resistance or even drop the bands, until you get to your target number of pull-ups.Then, once you
Technically, yes. However, in a practical sense, it isn't.You are lifting a weight. You are doing some form of resistance training, so it is foolish to say otherwise.If it benefits you, is a different answer.If you have a baby, a dog or go grocery shopping, you're lifting more than 3kg
Yes. It requires dedication beyond your imagination. But is it recommended ? No. Six pack is a very fancy term. Going to gym means he/she should have six packs. Instead start working out religiously and follow a healthy diet. You will start to notice changes
I don't know what is your ideal of a
Yes, but it isn't easy. As others have said, the typical body types for each of these pursuits are very different and, without clever training, most people attempting to accomplish both goals simultaneously will spin their wheels and likely never achieve a high
Can a regular guy/girl who just do basic calisthenics training everyday beat a fitness male/female model? If so, what does it take for a regular person to become as strong as they are?
Remember ,a fitness guy or girl ,not only know what they can do ,but also know what you cannot do . And you don t know what they can do ,and not sure of what you can do. In such a situation it is wise to make friends
Can a relatively skinny guy like me (9-12% body fat) lose fat while gaining muscle through fasting and eating healthy and weight lifting, or is it harder to do both at the same time if you're already pretty low-fat?
All of these thing dont work together,Fast gove your less or no calories, weightlifting require huge amount of calories to lift, and you need protien to make muscles.So fast will make you lose fat and then lose muscles, because muscles are also source of