ExRx.net

The rep range for these exercises are moderate-high (6-12) as my main goal is to increase as much muscle mass as possible. I see better results with 5 day split compared to 4/6 day split. Started out with 3 day split, then 4, 5, & 6. 3 & 4 seems too little, while 6 is too much. Workout starts from M...

I started working out 5 years ago, and throughout the years I have learned a lot from Exrx. The exercise instruction section has definitely helped me a lot! So as a way to give it back to the site that has helped me tremendously in the past, I have decided to create my own journal. My current workou...

Happy Birthday!!!

Hi jbobni, Since previous posters have touched upon unilateral exercises, I will address the part about bilateral exercises. IMO bilateral exercises (exercises that work both sides of the body) can also be used to address muscle imbalance. When doing bilateral exercise (such as bench press), focus o...

Is the air around your residential area polluted? If it's not, then consider going out and have a jog in the neighbourhood. IMO, the money is better spent on equipments such as dumbbell, which you can use to help build muscle and burn fat. Gaining muscle means that you'll be able to burn more calori...

No prob man, it's just a way for me to give back to the website that has helped me tremendously throughout all these years :)

Apart from convenience, I don't think there's any substitute that can beat whey in terms of protein / carbs & fat ratio. This can be crucial when you're on a calorie restricted diet plan.

It works wonder for me. I had one back in 2011, and I could barely felt any pain during the process.

The only thing that irks me is that I have to pay several visits to the dentist to get it done.

Same here buddy, been lurking around for quite some time & decided to become part of the community ;)

Your TDEE & macro distribution is almost the same as mine, but I'm wayyy shorter than you (170cm), weighing at 69kg.

You're absolutely right with the feeding window part! I was greedy & I thought prolonging the fasting period will magnify the result. It didn't happen, and I struggled so much with stuffing all the calories within few hours time, so I revert back to 6-8hour feeding window. Personally, I think that t...

Personally I pick one stretching exercise for each muscle group, and I maintain the stretch for 20-30 seconds. As for your postural problem, I would suggest you to strengthen the muscle group using isolation exercise so that you can really focus on the weak part, and stretch it to make the muscle le...

Hey Jorgem, I would say starting off with postural assessment to see if there's any muscle dysfunction on the clients. If they have passed the exam, ask them what are their goals, followed by designing a program that specialised towards the client's request. Also, remember to teach them how to stret...

Few years ago? Self esteem. I had been bullied since I was a kid, and my self esteem has been greatly affected. It was only through weight lifting that I can feel like a man again. Now? I look at it as a challenge to see how far I can push myself. I want to know how big I can get if I were to really...

Fellow IF practitioner here. Doing workout in a fasted state has reduced my bodyfat dramatically (Drop in waist number while other body parts still remained the same) & I have never done any cardio or HIIT. Personally I feel like cardio is actually slowing my recovery, and I just let my diet to cont...