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I think you need both... If you have to choose, choose free weights, but you're missing out IMO.

This all depends on your goals but here's my take: 1. I would think it's ideal to do different rep ranges. Start off with a comfortable weight and progressively overload to the point where you may have to do a shorter set. Sometimes you can work in a negative-only set or a 15-20 rep set. 2...

You're pretty much right. I'm actually working towards a sprint triathlon in the summer and want to get to Olympic distance eventually. Yeah, I'm a male. I used to play football in high school so we did a lot of weight training and especially squatting/power cleans. That, along with my...

I used to a lot, but now I feel like I had excess mass in my lower body and that it hurts me when I'm running and swimming longer distances. I feel like I have a ton of mass in my lower body. I don't know a good way to start shedding it, but I felt like doing more cardio and less lifting would...

IIRC sit-ups are more of a hip flexors/extensors movement than an ab movement. Not sure if that's correct. IMO: you're 14 years old. Do body weight exercises and hit your entire core instead of just worrying about your abs. You'll thank yourself for strengthening your core.

Anyone ever tried pikes? An old tennis coach made us do them and I've kept them ever since. I just think it's a good movement that really helps the core.

I also use dumbells for most of my lifts instead of barbells. I find it easier to keep form mainly because I can develop a better lifting tempo with the lighter weight (in a sense, get into a rhythm). Sometimes I like to work in some negative-only sets as well.

I'm currently on a cut and doing a lot of cardio, so I want to know if you think I'm overdoing it: Mon - Pull Tues - Run (moderate pace) 45 mins & swim (fast pace) 1 hour Wed - Bike (moderate pace) 1 hour Thurs - Run (moderate pace) 45 mins & swim (fast pace) 1 hour Friday - Push Saturday -...

I'm trying something similar (in terms of lowering weights and raising volume). Sometimes I feel I get a better workout when I go lighter. I feel like it's easier to retain good form when you're not lifting as much weight.

I would agree to start with bodyweight exercises and make sure your form is good. Perhaps progress to some weighted bodyweight exercises. This also has to do with what you eat. If you don't eat right, you're not going to progress much. Read the stickies at the top of the page as well. Your...

Do you do anything else? (Cardio ever?) Do you move around a lot outside of the gym?

Well triathletes/distance swimmers need to do some strength work IMO. I agree that the training should be mostly aerobic (and that HIIT has its place in cardio). What I was really wondering, though, is about the legitimacy of this claim. Can you really condition your body to go further before...

I don't quite understand some of the points he's trying to make here: First, he says that it is not lactic acid that is responsible for the burn athletes feel during intense exercise, but the buildup of the hydrogen ion. Well, the hydrogen ion doesn't build up without a lactic acid buildup. I...

I've heard of runners doing these and was wondering what people think about them. The goal is to push your body to a level just below the threshold of lactic acid production. I believe runners think they can increase the amount of exercise they can do before their body reaches lactic acid...

I'm currently doing a push/pull/leg split and trying to stick with heavy compound lifts. I'm wondering if shoulder work (i.e. shoulder shrugs, presses, lateral raises) will be helpful, redundant, or counter-productive. I was thinking of adding a few sets of shoulder work to each workout, but I...

I want to generate more torque with my core/lower body and increase my overall flexibility(especially in my upper body). I also want to develop more cardiovascular endurance and get rid of some of the dead weight I'm carrying on my frame. In addition, I could use work with reflexes/hand-eye...

So would your advice be to decrease workout intensity (to 60-70% 1R) and use shorter rest intervals or to increase intensity? Also, would some sort of tempo adjustment for the "traditional lifts" help to develop more power output from the muscles?

I've taken it for a long time with no problems. If you're taking it 3 times a day, it may be wise to find some blends, as whey protein digests very quickly. Some kind of casein is probably a good idea too.

I understand that the days are supposed to be cycled evenly, however, I'm wondering how the diet should be tweaked to fit a workout? Should high carb days follow a high intensity workout or a low intensity one? Should no carb days be reserved for days off? I guess it would follow that a high...

For athletes whose sports require good cardiovascular endurance and who want to carry a relatively small amount of mass on their frames, plios seem like a good way to develop muscular power. Is this correct? If so, what are good pliometric exercises for developing muscular power in the...