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Box squat is an effective and standard way to improve back squat form, and I would recommend this. Conversely, squatting to a bench would probably only teach you correct depth, not form, and in my view would be more dangerous by encouraging people to bounce back up. In the link you posted, the level for that exercise is…

Depends on your goals 1 - 3 reps = strength and power 4 - 6 = strength 8 - 12 = hypertrophy 12+ = endurance Generally, beginners are fine with 3 x 10. However, around 24 total reps is usual for one exercise, e.g. 4 x 6 5 x 5 3 x 8 2 x 12 You can also apply periodization, e.g. WK 1 = 4 x 6, WK 2 = 3 x 8, WK 3 = 2 x 12. This…

Quite some claims going on, and some vast over-estimations in terms of exercise. The respiratory system requires and burns 700 calories a day, which accounts for most. An intense weights sesh burns 250-350 calories at most, and that's lifting heavy. Cardio -steady state running burns on average 100 calories/mile. I can…

1. Bosu ball planks 2. Bosu ball crunches 3. Bosu ball hyperextensions 4. Replacing it for your seat at work for posture However, it's worth pointing out that they're pointless and useless. The only benefit would be 4. if you work at home.

To clarify the rep range issue: 1. 13+ endurance (fitness and endurance) 2. 8-12 hypertrophy (size) 3. 4-6 strength (strength + some size gains) 4. 1-3 power lifters (max strength) All good

@OP - if you're interested reading about big calories + lifters, go on to tnation.com and site search Dave Tate and Jim Wendler. Both power lifters with years of experience. Really interesting articles, and both have influenced my attitude to lifting. For strength gains, Wendler's 5/3/1 is the best protocol I've done. It's…

@ellivort 1. The OP is not lifting heavy and certainly not in relation to the calories consumed. It's not constructive to write 'Good job keep it up champ' to everyone as that simply lowers people's goals. For example, I've stated some weights that girls can achieve and could be a realistic goal for the OP over the…

Good call @OP - looks good to me. Burpees are good too as suggested, but they're hard and people generally don't like them!

To be frank, those lifts are not heavy for a girl lifter and thus you're eating way too much. I would view 60kg bench, 80kg squat and a 90kg deadlift as very strong lifts for a girl. Here's a link to a girl lifter on menshealth that you may find useful. http://www.menshealth.co.uk/community/forums/thread/1300382 I'd…

@OP - Competitive bodybuilders and power lifters will eat a huge surplus, but even serious trainers (e.g. me) who are not competitive won't. The standard calorie surplus for men is +500 calories over your BMR when bulking. Equally, the deficit is -500. I'm not sure about women, but for a man, even when bulking, going above…

x2 Why are you eating so much? I'm a man at 86kg and I lift heavy but you eat more calories than me. In terms of muscle, unless you're on da roids women lack the testosterone to get 'big'. What's your routine and lifts out of interest?

Firstly, you need to sort out your mental attitude and decide you're going to change your lifestyle. Only you can do that. Frankly, 30kg overweight is perhaps dangerously unhealthy - use the goal that a healthy mum/wife will benefit not just you but your your family. Secondly, you need to sort out your diet. As you're on…

:smile: I think doing this would negatively impact the rest of any training programme, is inefficient, and not the best way to develop a strong core - particularly old school sit-ups. Sorry to inject negativity, but I just have a different view on this. But if it does get people exercising, fair play and that's a good…

I was quoting the girl above (chelso0o). I said I don't believe it. In fact, I can't imagine how you missed that.

You need carbs and protein after your workout, and you should eat within 2 hours. Any of the following is fine PWO before your meal. Glass of whole milk, not low fat. You need fat to absorb protein properly. Low fat anything = bad. Fat rocks. Banana + protein shake. Peanut butter + bread Almonds/cashews/nuts As long as…

Nope. Absolutely pointless IMO. :smile:

What you say is a bit confusing - you seem to be doing 4 x weights sessions a week. How is that not enough? With cardio on top? And yoga? Unless your weight sessions are low intensity, I'd say you're over training 2 days weights x 4 days cardio a week is fine IMO or 3 weights, 3 cardio. I wouldn't do both on the same day.…

You could start with body weight exercises. Core work probably wouldn't be affected by your physical issues. Do a google search for body weight routines.

:heart:

I don't think you are stupid, I was mainly trying to suggest some programs for you. Also, clarifying things may also help other people reading this thread.

I think there's a bit of confusion about 'compound' and 'isolation' An FB is usually around 4 compounds with a couple of isos thrown in if you want. There's nothing wrong with putting in a few isos at the end, and it's certainly advisable if you're not a beginner. Equally, a body part split will consist of compounds with…

I agree. A five day split is too advanced for the length of time you've been training. I'd suggest 3 x FBs a week or 3 WOs = Push/pull/legs or 4 WOs = Upper/lower/upper/lower

Rest - you need to recover adequately or they will come back. Also avoid tarmac for a few weeks and stick to grass, which is far less harsh on the legs/joints. Then alternate grass/tarmac, before going back to tarmac (if that's what the event's held on). For marathons, I do about 60% of training on grass to avoid shin…

Starting strength is a decent program Good lifts

Three times a week is good for weights for you IMO, with big compounds. What I've suggested below includes a push and a pull for your upper body, and a push and a pull for your lower body. Week one - ABA Week two - BAB A Deadlifts Front Squats Pull ups (assisted if you need) Bench Press B Squats Good mornings Barbell BOR…

Don't force down food you don't want after dinner and therefore don't need. You can include one or more of the following as calorie-dense snacks throughout the day or an hour or so before bed: full fat cottage cheese full fat milk almonds cashew nuts apple/celery + peanut butter prunes banana protein powder (I'd go for ff…