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home | Weight Training
 
Weight Training

Here in the Burn The Fat Training Q & A department, you will find real answers to real questions submitted from Inner Circle members on the topics of exercise questions and general training program questions.

Nearly all of these Q & A columns are Inner Circle members-only exclusives which cannot be found on any other website and every question is answered by Tom personally. Tom is well-known for the way he answers questions with more specifics and details than any other diet or fitness column in the world. You will not find more thorough answers to your most pressing questions - anywhere!

You might even get your own questions answered here! Simply ask your questions in our discussion forums and we continuously archive all of the best and most frequently asked questions from our forums right here in the official Burn The Fat Q & A column!


An Introduction to Double Split Training
By Tom Venuto
An Introduction to Double Split Training Arnold Schwarzenegger was famous for training twice a day on a system known as a double split routine and he went on to become one of the most muscular men of all time. Could hitting the gym twice each day increase your muscle growth or is this technique only for the pros with superior genetics and unlimited time? Read on to see the pros and cons - you may be surprised at the answer! . . . keep reading
Do Crunches Cause Low Back Pain?
By Tom Venuto
Do Crunches Cause Low Back Pain? It seems that crunches have fallen out of favor in recent years and planks have increased in popularity. Some trainers say that "crunches are worthless" and even experts in biomechanics say that lumbar spinal flexion movements can cause low back pain and disc problems. But the truth is, research shows that crunches are a terrific six pack abs exercise, you simply have to follow best practice guidelines - if you don't know what they are, you really could get hurt... . . . keep reading
Lifting The Confusion About Supersets
By Tom Venuto
Lifting The Confusion About Supersets Supersets are a powerful training technique for efficiency and effectiveness. Trouble is, superset training programs can be confusing, especially if you follow different trainers with different training philosophies. Finally, Tom Venuto clears up the confusion about superset timing and sequencing, explains the difference between the most popular and effective types and shows you how to build more muscle and more strength in less time.... . . . keep reading
Foam Rolling 101: The Self-Massage Technique That Works The Kinks Out Of Tired, Sore Or Over-Worked Muscles
By Mike Howard
Foam Rolling 101: The Self-Massage Technique That Works The Kinks Out Of Tired, Sore Or Over-Worked Muscles Cylindrical pieces of hard foam have been used for much of the past decade to increase muscle extensibility (ability of muscles and ligaments to lengthen), reduce scar tissue and to decrease tone of overactive muscles - all of which will result in improved mobility and movement. Because this form of self-massage is designed to relieve tension in your muscles and fascia; it is a great way to either begin - or end - a training session. In Foam Rolling 101, trainer Mike Howard shows you exactly how to work out some of the kinks in six of the most commonly stressed parts of your body. Click here to learn how . . . keep reading
How to Quickly Increase Your Pushup and Pullup Numbers in 4 Weeks or Less with Grease the Groove (GTG) Training
By John Sifferman
How to Quickly Increase Your Pushup and Pullup Numbers in 4 Weeks or Less with Grease the Groove (GTG) Training If you want to rapidly increase your pushup numbers in just weeks, and do it without even breaking a sweat, then allow me to introduce you to a little-known training method called Grease-The-Groove (GTG) training. This is one of the most effective methods to increase raw repetition numbers in most calisthenics and strength training exercises. Although it requires frequent practice, it does not require much effort. Plus, this is one of the best ways to build your pushups numbers fast. . . . keep reading
How Often Should You Train Your Abs?
By John Sifferman
How Often Should You Train Your Abs? How many times per week should you train your abs and other core muscles, and how do you find the sweet spot between training frequency and your ability to recover from your ab workouts? John Sifferman answers these questions and more in the latest Strength Training Q & A column... . . . keep reading
How To Break Your Personal Records In The Gym... Every Day
By Tom Venuto
How To Break Your Personal Records In The Gym... Every Day Are you breaking personal records (PRs) in the gym every day - at least every week? If not, you could be, if you use my technique. Most people think much too narrowly about breaking PRs and this dampens their motivation and holds back their gains. If you give up the old way of setting goals and hitting new PRs and do this instead, you'll get better muscle gains, your motivation will never fail and you can keep improving at any age: . . . keep reading
An Introduction to Kettlebell Training for Fitness and Fat Loss Goals
By John Sifferman
An Introduction to Kettlebell Training for Fitness and Fat Loss Goals No matter where you look in the fitness world, it's almost a sure thing that you'll come across kettlebell training at some point... surf the web, visit a gym, or browse the sporting goods store and you're bound to find people using and talking about them. Kettlebells are definitely getting more popular, but are they really an effective training tool? Do they work for fat loss, and can they be integrated with the Burn The Fat System? John Sifferman answers all these questions and more in the latest Burn the Fat training Department article... . . . keep reading
P90X: The Pros and Cons; The Risks And Benefits of The Popular DVD Home Exercise System
By John Sifferman
P90X: The Pros and Cons; The Risks And Benefits of The Popular DVD Home Exercise System Turn on the TV and surf the channels late at night and it's almost a sure thing that you'll come across a p90X workout infomercial... surf the web or browse the forums and it's the same deal - people talking about this exercise program everywhere. No doubt about it - p90x is popular- it might be the most popular exercise program in history. But is it effective? And if so, would this count as cardio or resistance training... or both? Is it the best kind of workout for fat loss? How would it fit in with the Burn The Fat System? John Sifferman answers all these questions and more in the latest Burn the Fat training Department Q & A column... . . . keep reading
Pros, Cons and Safety of The Leg Press Machine
By John Sifferman
Pros, Cons and Safety of The Leg Press Machine You see people using the leg press machine all the time, but you may have also heard from your trainer or gym buddies that this popular exercise can "wreck your back" or cause muscle imbalances. Is the leg press one of those exercises that you should never do? Will it cause muscle imbalances or even injuries to develop? And if so, then why do so many bodybuilders and fitness trainees use them regularly? . . . keep reading
Upright Rows: Shoulder Wrecker Or The Most Underrated Deltoid Exercise?
By Tom Venuto
Upright Rows: Shoulder Wrecker Or The Most Underrated Deltoid Exercise? Barbell upright rows... you see people doing them in the gym every day, but you may have also heard from your trainer or gym buddies that this popular exercise can "wreck your shoulders." Is the upright row one of those exercises you should never do? Do they really cause shoulder impingement syndrome and if so, then why do you see so many champion bodybuilders and figure athletes doing them? . . . keep reading
What Is The Ideal Order of Exercises For Weight Lifting?
By Tom Venuto
What Is The Ideal Order of Exercises For Weight Lifting? When designing weight training workouts, is there an optimal order for the exercises or muscle groups? Are there any exercises you should never do first - or never do last? Are there advantages/disadvantages related to the order that you work out each muscle group? What is the optimal order for building strength versus building muscle mass? Why do so many bodybuilders and fitness experts give conflicting advice on this subject? Read on and learn the answers to all these questions and more... . . . keep reading
The Spartacus Workout And Circuit Training: Is This Good For Cardio?
By Tom Venuto
The Spartacus Workout And Circuit Training: Is This Good For Cardio? Every time a movie or TV series full of buff bods hits the screen, it seems some enterprising trainer releases a workout program in its namesake. The 300 workout was an internet sensation, with the trainer's behind it claiming it was responsible for all those six pack abs and rippling muscles you saw on the big screen. More recently, the Spartacus workout has been making it's rounds. The question is - are these "Hollywood workouts" really effective or just the latest fitness gimmick... and if they are good, how should you fit them into your training regime - as cardio or resistance training? . . . keep reading
German Volume Training: The Ten Sets of Ten Workout (10 X 10)
By Tom Venuto
German Volume Training: The Ten Sets of Ten Workout (10 X 10) QUESTION: "What's the deal with German Volume Training? Do you have any experience using this method? I have been reading up on it and it promises some serious muscle gain, somewhere in the order of 10 lbs in 10 weeks. I haven't found much in the way of what's recommended nutrition and calorie wise on such a program, but I'm assuming a decent surplus would be needed to add that kind of mass. I was thinking I might give this a shot once I get leaner and would love to know if it's worth trying or just another workout gimmick." . . . keep reading
Body Part Split Routines: What are the Pros and Cons?
By Tom Venuto
Body Part Split Routines: What are the Pros and Cons? Does a full-body workout, an upper-lower split or a movement- based strength program produce maximum muscle size? Or does the bodybuilder's method - body part split routines - build the most muscle? This controversy has been hotly debated for years, but the truth is, there may not be a single best muscle building method - there are advantages and disadvantages to each. Understanding the pros and cons could be the key to choosing the best weight training schedule for you... . . . keep reading
The Truth About Partial Reps and Full Range of Motion
By Tom Venuto
The Truth About Partial Reps and Full Range of Motion Most trainers and fitness experts tell you that when you lift weights, you should always perform the exercise through a full range of motion. But when you look around the gym, you often see people lifting weights and falling short of full extension or flexion and sometimes even doing short, choppy partial reps. Sometimes the people doing these reps are in great shape and appear to be very strong. Do partial reps work the muscles differently or is it just bad form? . . . keep reading
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