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A few sets of 25-30 reps of flexion, such as swiss ball crunches and/or bicycles, and extensions, such as lower back extensions on swiss ball, on my leg day (every 3-5 days).

Why: It's all I need to maintain a small waist and six pack. Takes about 5 minutes. I take short rests between sets.

Eat 2500 calories a day spread across three balanced meals. Lift weights. Do cardiovascular exercise most days of the week.

Nevermind.

Your statements about nutritionfacts.org are wrong. It is a compilation of scientific studies and research. The medical doctor who runs it quotes scientific studies, he doesn't perform the studies. I won't get any more specific than to point to the body of evidence on that website. There are other r...

There are a lot of studies showing the benefits of eating a plant-based diet that include grains. Check out nutritionfacts.org "Paleo" is largely untested theory. Whether it is even accurately "paleo" is debatable since more research is coming out showing that our ancestors included wild grains in t...

Yes, it's bad form. When you go that deep you will round your lower back to keep your balance and complete the range of motion. That's bad form and exposes your lumbar spine to enormous pressure and potential injury. Some people bounce at the bottom, which makes it even more dangerous.

It's a valid question. The answer is no, but it may not matter. Here's what I mean. Only squats and deadlifts will make you good at squats and deadlifts--specific adaptation to imposed demand principle. That's the "no" part of the answer. Here's the "it may not matter" part of the answer. You can bu...

Yes! I totally agree. By working everything at once you working nothing very well. For those of us old enough to remember working out in the 80s--it was the exact opposite craze then--machine based gyms and workouts were the rage based on the idea that super stable isolation was the most effective w...

Deep squats are bad for your back. When you go low your lower back rounds which puts an enormous amount of pressure on your lumbar spine and discs. If you're unlucky a disc will burst and youllbe in pain the rest of your life. If you're lucky you'll be ok. Is it worth it ? Are your legs really going...

If you can't hold it, you can't lift it.

You may want to avoid working hamstrings too hard in season because they can get very sore, which could decrease performance. That's especially true with romanian deadlifts, which stress the ligaments under tension , causing extreme soreness that can last several days. Not to mention deadlifts are m...

I've read that study too. I can tell you my experience. With the exception of a few short periods of training here and there on machines like the leg press, I stopped doing heavier weight / lower reps for legs such as sets of 10 back in 2004. So, I've been training legs light for nine years. My reps...

I'm having bit of trouble figuring out the best way to train for a stronger more functional body. Do I do a full body workout 3x per week, using squat,lunge,deadlift, upper body push and pull ( in every direction) and a twist, or do i split it up over the week to train more intensely in each moveme...

Congratulations on the lifestyle change and weight loss! That's the key to health, not a diet. I'd say check your resistance training program to make sure it's well rounded and hitting all the major muscle groups using basic, effective, and efficient exercises. The templates on this website are exce...

So, I guess you fall into the insist on doing flies camp. Flies induce excessive soreness from the hyper-stretch on the bottom of the movement. Do they work chest? Yes, of course they engage the chest. They just lack the intensity of presses, make you unnecessarily sore, don't work the other pressin...