pavrg Member

That's not a very good full body routine. Having said that, if you are only going to go every other day, the most you should split the workout up into is two days. Three and four day splits require you to be in the gym everyday. That is why they exist -- to break workouts into 1 hour-ish chunks that can be done everyday.

It's been proven via studies that running on a treadmill with a 1 degree incline simulates road/track running. The treadmill is slightly more quad dominant while the road/track is slightly more hamstring dominant, so if you are training for a road/track race via treadmill workouts then work some hamstring curls into your…

Do both, they are beneficial for different reasons. 1, but only by necessity of my gym not fitting my schedule on Sundays.

Since OP didn't specify: They are effective at strengthening your abdominal muscles as part of a comprehensive exercise routine. They are not effective at spot reducing fat in the mid-section.

Some additional things: 1) Stronglifts kind of assumes the guy following it is going to add accessory exercises. The guy writing it is a man and he knows men will want to do curls no matter what he tells them, so it's kind of hard to follow a program exactly when it was meant to be added onto. Personally, if I were to…

That only accounts for what happens while you exercise, not what happens inbetween workout sessions. You should workout as hard as you can handle for both fitness and 'fat burning.' You are not sabotaging your efforts by working out harder.

Eh, free speech doesn't protect people when they make false claims that can actually be harmful to other people who listen. I think the problem is multifaceted: 1) There hasn't been a lawyer who cares enough to try to bring up a case, or the case is too weak to bother. 2) Regarding fitness magazines, they can always find…

They are called 'bumper plates.' They are used for overhead type power lifts as shown so that you pick them up from the same spot as a bar with a full 45 lb plate and put them down without damaging the floor or the weights. Also useful for doing deadlifts or snatches. They make them in all sorts of different colors so you…

That model in the pic is lifting a whopping 20 lbs over her head. You don't need to have a sizeable amount of mass to accomplish such a feat.

They make it bigger because they use a lower density material to make it more aesthetic. You can't make pink iron.

Pretty much this. The pink kettlebells are being marketed to what sells. I don't think there's anything wrong with it; a company is catering a product to what it thinks will do better. I don't see a lot of women focusing on heavy lifts at the gym relative to the total amount of women there. They more frequently stick to…

It isn't necessary to lift weights at all. People go through life perfectly happy without ever stepping foot into a weight room. If what you meant is "it's not necessary to lift anymore than 3-4 days a week to make progress," that depends on the routine. If OP has the time to spend 90-120 minutes in the gym each session to…

4 exercises a day is too complicated? Ok then. Yes. Just keep pushing yourself to increase the intensity on a regular basis so you don't stall out. This is a false dichotomy. If you start strength training now, you will build some muscle and retain more as you lose weight. Colloquially known as 'toning.' If you strength…

No offense, but you might want to know the difference between 'volume' and 'frequency' before you start giving others advice. Volume: Amount of exercises and sets done in a single session. Frequency: How many sessions you train in a given time period. If you are not going to shoot up steroids, you need a strength training…

Congrats on the progress. Keep it up. Now, here's my $0.02: 1) The first couple of times you do a leg workout, you'll probably get some serious delayed onset muscle soreness (DOMS). It's just something you'll have to work through, just like any other soreness when you first start working out. But once your body adapts,…

What you are describing is called 'super setting' and is probably a bit above your ability level if you just started strength training. Usually it's done with accessory exercises like curls/tricep extensions, not the main compound lifts. I've never seen anyone super-set deadlifts and squats; knowing how much those…

No, it's not bad. The whole point of the typical 3 or 4 day 'split', where you do a couple muscle groups a day, is to strength train everyday or almost everyday. You hit different muscle groups and by the time you start the split over again, those muscles have gotten their minimum 48 hours of rest.

Pretty much this.

Whatever you gotta say to validate your poor fitness. Almost every proven weight lifting routine has you lift something between 1-10x and then put it down for 2-5 min. You spend about 25% of your time strength training actually doing work. It's not intense for someone who has good cardiovascular fitness no matter how much…

When logging it in MFP, break it up into the "strip' and 'filet' pieces since they have different meat/fat content. Cut them off the bone after cooking and weigh them separately on the scale. Usually I've found that the bone itself is about a 1/2 lb, So a 1.5 lb porterhouse will yield about 1 lb of meat. But will vary…

Stop copping out and push yourself. Drink some water, catch a breather for 5 minutes, and walk the 100 ft to the weight section of the gym and start lifting. You're thinking about this the wrong way. Exercise in a way that best boosts performance. The weight loss will come as a byproduct of you getting in shape. The best…

You work out on an empty stomach? Poor you. Feast 20-30 min before a workout for maximum performance.

I do cardio first because I don't like it as much and because lifting is the less intense activity. So if I lift first, I'll mentally be less inclined to put up with running because I 'did a workout already.' But it's just a matter of preference. I think the stigma against doing both on the same day is hogwash. I have…

Disagree. Abdominals are muscles, they need to be worked to build size and strength. Situps alone won't get you 6-pack abs, but neither will diet alone. And 3-5 sets of situps while holding a plate/medicine ball/whatever can be done in 5 minutes.

This might give you a little idea where you stand: http://www.runnersworld.com/tools/age-graded-calculator and this http://www.pace-calculator.com/5k-pace-comparison.php

Run: 2 mi in 12:30* Bench: 3x5 @ 195 lb* Incline bench: 3x5 @ 165 lb* machine flies: 3x5 @ 170 lb dips: 3x5 @ bodyweight + 80 lb, 228 lb total* tricep pulldown: 3x8 @ 87.5 * personal records. Ate like a beast over the weekend to break plateu and it worked. today: Will try to repeat the run Pullups: 5x5 of bodyweight + 30…

OP asked a simple question about how to adjust his diet given conflicting information, which no one actually answered. He did not ask for people's opinions on what clean or dirty bulk meant or for people to chide his choice of diction. You want to discuss what the merits of different bulking techniques are then make your…

Use your own data and add 3500 calories per week per pound. You lost about a lb a week @ 1800 * 7 = 12600 cal/wk. Add 3500 for maintenance and another 1750 to gain 1/2 lb per week and you end up with 17850 cal/week or 2550 cal/day. If you want to gain a full lb a week it's 2800 cal/day. There you go. @ The peanut gallery:…

What he said. Also, OP, pics 2-4 are women who are on steroids. Pic 1 is a woman at like 10-12% bodyfat.

You have too many rest days for someone who has been exercising consistently for 5 months. Break up your weight training to M/W/F. Each workout should take 45 minutes-ish. You can do a two day whole body split in a program like starting strength or a 3-day split in a program like stronglifts, both would be effective. Also,…