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Strength Training/Questions Answered by Expert Rich Ruffing
| Subject | Date Asked |
| Should a man train with a female personal trainer? | 8/17/2010 |
| Q: I would like my chest and arm to be bigger and stronger. Therefore I intend to train with a personal ... A: It's not the gender or age that you should be concerned about when deciding to work with a trainer. ... | |
| PT Exam | 7/5/2010 |
| Q: I am preparing myself for a law enforcement physical fitness exam. I am training myself ot FBI ... A: With any training program if you're repeatedly using the same number of sets, the same number of ... | |
| Rounded Shoulders | 4/30/2010 |
| Q: Ruffing, I have been lifting for around 1 and half years now and over the last few months have ... A: Side lying external rotations, cable external rotations and scarecrows are some good exercises to ... | |
| Rounded Shoulders | 4/29/2010 |
| Q: Ruffing, I have been lifting for around 1 and half years now and over the last few months have ... A: Your shoulders do seem a bit internally rotated just from looking at where your arms are hanging and ... | |
| easily out of breath | 4/16/2010 |
| Q: i was a varsity basketball player when i was in grade school. when i got into high school and ... A: Fairly normal, Amber. Your cardiovascular system will respond to what ever muscular demands you ... | |
| Help! | 3/31/2010 |
| Q: I do the plank for 5 minutes a day, and one minute on the side plank for each side. Also i do 40 sit ... A: Having a six pack is more about having a low body fat percentage than what your ab program is. ... | |
| Training for Cricket | 3/18/2010 |
| Q: I am a 21 year old fitness enthusiast living in India. One of my friends is a 17 year old high ... A: If this is someone new to strength training, I would suggest trainnig in the 10-15 rep range for a ... | |
| Building and Toning | 2/26/2010 |
| Q: I'm 168lbs, 6'0" and looking to build muscle. I'm keeping my protein intake on work out days up to ... A: 70 grams of protein is not going to do it. Yous should be aiming for at least 1g of protein per ... | |
| wrist pain | 2/25/2010 |
| Q: After a few years off, I've been playing hockey daily for the past 10 days or so. I've started to ... A: This is probably some normal pain that your experiencing. In order to alleviate this pain or ... | |
| Ankle Strength | 2/19/2010 |
| Q: i sprained my ankle a while back and its been bothering me for a while. I have been told to ... A: What you want to focus on is foot strength and ankle mobility. One way to do this is by doing some ... | |
| Strength & Mass Gains | 2/1/2010 |
| Q: Is it possible to build increases in strength and mass with very low testosterone levels? My blood ... A: I am not familiar with testosterone readings, but I would assume that you can still add some size ... | |
| leg exercise | 2/1/2010 |
| Q: I have two dumbells at home each weighing 25lb. Which is the better exercise for legs, ie squat or ... A: There are plenty of leg exercises that can be done using just bodyweight: squat, variations, lunge ... | |
| Realistic Goals For Gaining Weight For Football? | 1/30/2010 |
| Q: Hey There Rich. My name is Geoff and I am 16 years old, 5 foot 10 inches, and a measley 130 Pounds. ... A: Pretty simple. Eat more. When someone claims to be a hardgainer, nine out of ten times they just ... | |
| weightlifting | 1/26/2010 |
| Q: This is hard to explain but um here goes. Deadlift vs. Power clean. Now I know that power clean is ... A: There's no getting around it and there's no room for laziness if you really want to make gains in ... | |
| Alcohol | 1/20/2010 |
| Q: Rich I have always been able to bulk up, but never able to get any definition.(I am not a ... A: Put simply, there are no positive benefits to drinking when it comes to body composition. Besides ... | |
| Ankle Strength | 12/21/2009 |
| Q: i play football and a few months back(about 2 1/2) i rolled my ankle, didn't think it was anything ... A: Any activity in bare feet will help strengthen the ankle. Something as simple as walking in bare ... | |
| Strength | 12/8/2009 |
| Q: Hey, I was wondering if you knew any abdominal exercises that can really strengthen my core. I ... A: Having a strong core and having a six pack are two different things. Having a six pack is about ... | |
| Weight training question | 10/22/2009 |
| Q: I started weight training for the first time recently. Monday-Thursday I do arms one day, shoulders ... A: A couple of things: 1)You're never going to get "huge" if you're not going to incorporate any lower ... | |
| help on a plan | 10/18/2009 |
| Q: I'm 12, a couple months until 13 and need a strength training plan. I'm 5'9'' and weigh 160 lb. ... A: As a 13 year old, you should not be looking for exercise advice over the internet. You should be ... | |
| Dumbbell Exercises | 10/13/2009 |
| Q: I am a 58 yr old male and want to begin using dumbbells as a strength training program. I have been ... A: The answer to your question is different for each individual. Find a weight that allows you to use ... | |
| reshape bottom half | 9/9/2009 |
| Q: I am very pear shaped and weigh 130 pounds at 5'9. My calves and thighs are disproportionately big ... A: Any thing is possible as long as you adhere to a program or set of guidelines. I can't tell you how ... | |
| weight loss | 8/24/2009 |
| Q: my diet is clean and i work out about 3 times a week. mainly i walk for an hour or so.i have hit a ... A: Excellent job with your weight loss. Yes, doing some form of strength training should be your next ... | |
| Strength training after back injury | 8/22/2009 |
| Q: Mr. Ruffing, First, I appreciate you taking the time to answer my question. In the past year I ... A: Core work for some one suffering from low back pain should focus on stabilization. Some basic ... | |
| Strength Training | 7/8/2009 |
| Q: I am currently training in Krav Maga, which is a self defense system based out of Israel. I have ... A: I think the best approach for building muscles mass is to work at different at different intensities ... | |
| Obliques | 7/7/2009 |
| Q: I recently started doing reverse and full body crunches. The following days after I do a heavy set, ... A: If it happens the first couple of times that may be normal. But if it is continuing to happen after ... | |
| Strength | 6/30/2009 |
| Q: Hey rich, I have been training with weights for a while so i know what i am doing when it comes to ... A: The number of sets, reps and amount of rest is dependent upon each individuals goals and the type of ... | |
| Growth | 6/12/2009 |
| Q: Is it true that you stop growing or even get smaller if you lift very heavy? What would you ... A: Done properly and with supervision, no weight training program is going is stunt your growth. And ... | |
| Questions about my strength training routine | 6/10/2009 |
| Q: I'm interested in strength training(I don't care about increasing muscle size) and I found a total ... A: Yes, intensity should be emphasized, but not all the time. In your case, if you've never done any ... | |
| 10lb Workout | 6/9/2009 |
| Q: ANSWER: Hi Chris. You're honestly not going to build much strength with 10lb dumbbells. Doesn't ... A: Chris, I do not write up workout plans for people on this site because it's hard to know what ... | |
| Questions about my strength training routine | 6/9/2009 |
| Q: I'm interested in strength training(I don't care about increasing muscle size) and I found a total ... A: Wave loading should be used for some one who is a bit more advanced. For any novice lifter you ... | |
| Hurt my back jogging | 6/5/2009 |
| Q: I am 18 200lbs and am a Rugby player. About 4 weeks ago I was jogging and my next step I felt this ... A: I'm sure your back pain was not caused just by jogging. There is probably some other issue such as ... | |
| Resistance Training for Young Kids | 5/16/2009 |
| Q: I'm involved with a group that teaches Parkour and Free- Running and recently one of our coaches has ... A: When to incorporate resistance training into a program should not be age based. For instance, ... | |
| Push-ups | 4/18/2009 |
| Q: I have a question about how to improve on push-ups, is it better do a lot of them at once and then ... A: if you're looking to improve the number of push ups you can do at one time, here are a couple of ... | |
| 6 pack abs | 4/17/2009 |
| Q: ! OK so here is my story... I am 17 years old 6 foot tall and currently i weight about 162. I was at ... A: Fat loss and weight loss are two different things. With weight loss, especially the amount that you ... | |
| Pallof Press | 3/31/2009 |
| Q: Not too sure I'm doing the bracing of the abs correctly with this move. What's the correct way to ... A: Think of bracing as if some one was about to punch you in the stomach and you tightened up in the ... | |
| Mass Gain | 3/20/2009 |
| Q: Hey I'm 18 years old, male, 120 pounds, 5'6", ectomorph with a high metabolism. MY GOAL; To gain 20 ... A: In order to gain any appreciable muscle mass, you're going to have to hit each muscle group more ... | |
| Recovery Dilema Weight Training | 3/13/2009 |
| Q: .. I have heard that one should only train each body part once a week for better results and faster ... A: In my opinion, you have to train certain body parts more than once per week to make any noticeable ... | |
| Length of Training Session | 2/2/2009 |
| Q: I keep reading that a weight training session should be no more then 45-mins long say 4-times per ... A: There doesn't have to be a hard and fast rule as far as how long a training session should last. ... | |
| Rotator Cuff Condundrum | 1/19/2009 |
| Q: A T:Nation article by Eric cressey called 'Cracking the rotator Cuff Conundrum' describes doing a ... A: I think you're over analyzing the chin/pull up. They're hard enough to do without breaking it down. ... | |
| Rotator Cuff Condundrum | 1/18/2009 |
| Q: A T:Nation article by Eric cressey called 'Cracking the rotator Cuff Conundrum' describes doing a ... A: Giving advice on an a/c separation is beyond the scope of my expertise. Your question about ... | |
| resistance training | 1/16/2009 |
| Q: I have a few questions. Is resistance training the same as strength training? Does using resistance ... A: Yes, resistance training and strength training are the same thing. And yes, resistance bands count. ... | |
| A good strenth training routine? | 1/14/2009 |
| Q: I have been working out for about 3 months doing full body workouts and have seem some good gains ... A: I would suggest going to an upper/lower body split, so there is a bit more frequency for each muscle ... | |
| Bench Press Technique | 12/30/2008 |
| Q: Since I suffered an a/c separation injury (which was pinned and pin then removed)I try to ensure ... A: Yes, even though the elbows are in, it's still pre-dominantly a chest exercise. As far as the ... | |
| Bench Press Technique | 12/29/2008 |
| Q: Since I suffered an a/c separation injury (which was pinned and pin then removed)I try to ensure ... A: I'm not sure what you mean by your shoulders creeping forward with every rep, but here are some ... | |
| 8 pack | 12/19/2008 |
| Q: I am a 21 year old male. I'm about 5'10 and weight 145lbs. at 10% body weight. I have a six pack and ... A: It's hard to gain weight and drop body fat at the same time. These two goals are kind of counter ... | |
| Home Gym | 10/25/2008 |
| Q: I am looking to purchase a Bowflex home gym. The problem I'm having is that I can't decide which one ... A: I have never used the BowFlex myself or had a client who has one, so I couldn't tell you much about ... | |
| Training following injury | 10/2/2008 |
| Q: I had an ac joint separation injury from a fall that was pinned and pin removed Mar 06 and I got all ... A: I would suggest 3-4 sets of anywhere from 8-15 reps for the first 6-8 weeks in order to build up the ... | |
| Muscle without weights.. | 9/16/2008 |
| Q: I have been reading a lot lately about gaining muscle mass/toning up without weights. I have heard ... A: Bodyweight training is one just one of many tools for increased muscle mass muscle or strength. For ... | |
| Vmo swelling | 9/15/2008 |
| Q: I am a 25 year old male.I have had patella tracking disorder for 6 months.I have started to go to ... A: I'm not really sure as to why there is swelling in the VMO region post-biking. To my knowledge, ... | |
| goblet squat | 9/12/2008 |
| Q: I have read in articles about goblet squat, whereby you cupped a dumbell vertically close to your ... A: Any type of squatting pattern can be great for the lower body. I wouldn't classify classify the ... | |
| weight training | 9/3/2008 |
| Q: a while ago my dad purchased a multigym for my garage, only recently i have started using it but i ... A: I do not write up strength or conditioning programs on this site because there is a lot I need to ... | |
| Chin ups | 9/1/2008 |
| Q: I am 16, and really have looked but can't find out a whole lot. I can do 22 strict form chin ups, ... A: Here are some suggestions to help improve your chin or pull up performance: 1)Do not just focus ... | |
| neural adaptations training | 8/10/2008 |
| Q: I've read an article that said if I use low reps and high weight, I won't be gaining much in muscle ... A: The key to what you refer to as "neural strength training" is to rotate your major lift every 3-4 ... | |
| question | 7/21/2008 |
| Q: I need to inquire about 2 different issues; I hope you can help me: My first question is about ... A: I'll answer your first question about muscle building supplements. The second questions, about ... | |
| workout | 7/15/2008 |
| Q: I first started working out a couple of months ago and I do about 2 1/2 hours a day 4/5 days a ... A: The intensity of a workout has nothing to do with time. You can get the same benefits out of a ... | |
| workout | 7/14/2008 |
| Q: I first started working out a couple of months ago and I do about 2 1/2 hours a day 4/5 days a ... A: I do just not think any one needs 90 minutes of cardiovascular work, unless they are an endurance ... | |
| workout | 7/13/2008 |
| Q: I first started working out a couple of months ago and I do about 2 1/2 hours a day 4/5 days a ... A: What are you doing for 2.5 hours? My God. You're not a professional athlete, are you? A well ... | |
| Upper/Lower body workouts | 6/24/2008 |
| Q: What is the best way to do an upper/lower split in 3 days per week, in about 30 minutes per workout, ... A: In my opinion, you're going to need more than 30 minutes per workout on an upper/lower split that is ... | |
| Shoulders | 6/15/2008 |
| Q: I have weak shoulders, or i guess you can say i slouch and have bad posture. What machines at the ... A: I'm not a big advocate of using machines, especially when it comes to correcting muscular ... | |
| Lose around 25 pounds | 6/4/2008 |
| Q: I'm 5'-7 1/2" i weight 200 pounds and i want to lose around 25 pounds doing exercise and at the same ... A: Here is a sample interval routine: 5 minute warm up (level 5-6 on a scale of 1-10) 1 minute work ... | |
| getting lean | 5/27/2008 |
| Q: I am a 20 year old male standing about 6'4'', 200 lbs. I played sports in high school but since ... A: Getting lean is about creating a metabolic furnace through training and following good nutrition ... | |
| Lose around 25 pounds | 5/26/2008 |
| Q: I'm 5'-7 1/2" i weight 200 pounds and i want to lose around 25 pounds doing exercise and at the same ... A: This is a very general question, but here are two suggestions: 1)Your strength workout should be a ... | |
| weight lifting for youth | 5/19/2008 |
| Q: i am 16 years old and weigh 60 kg (not sure how much pounds sorry). i wish to start gaining muscle ... A: This isn't the type of help you should be getting through the internet. This is the type of help ... | |
| Strengh Training with Few Weightsw | 5/13/2008 |
| Q: I'd like to get into better shape, yet don't have the time to make it to the gym very often. Is ... A: Yes, there are methods or programs that involve even just bodyweight exercises (Craig Ballantyne's ... | |
| Getting the most out of my workout | 5/12/2008 |
| Q: I'm a 6' 3", 180 pound, 20 year old male. I think that I fall into the category that you ... A: I do not write programs for people on this site, but I will make some suggestions. 1)Your gym or ... | |
| Whey protein and creatine supplementation | 5/9/2008 |
| Q: i play football and lacrosse and I am currently just strating my football trining. My first ... A: Here are my thoughts: 1) At the age of 16 you should not even be worrying about supplements. ... | |
| toning problem areas quick | 4/23/2008 |
| Q: I have a dance recital coming up and im not in the best of shape and we have like 2 costumes that ... A: I do not know how much time you have, but if you're looking to "tone up" in my opinion you're going ... | |
| strenght traning | 4/22/2008 |
| Q: im a freshmen going to sopmore. i want to know is there any good muscle building product out there ... A: I seem to be getting a lot of these questions lately from kids your age. And I tell them all the ... | |
| mass | 4/15/2008 |
| Q: im 5' 10" 145 lbs. and if i start taking creatine, what's a good product? I heard micronized ... A: For most kids your age, gaining mass is not a result of supplementation. It's a result of eating ... | |
| weights | 4/5/2008 |
| Q: What sort of weights and how often can a 14 year old boy(quite developed) do weights training A: The answer to your question depends on the individual. Some kids have some pretty solid motor ... | |
| mass | 3/28/2008 |
| Q: i am 18 years old and have lifted for five years. I am 5'9 and weigh 145-150. I am really struggling ... A: Yes, Kolby. A split like that. Just change your main exercises. For instance on the first lower ... | |
| mass | 3/27/2008 |
| Q: i am 18 years old and have lifted for five years. I am 5'9 and weigh 145-150. I am really struggling ... A: A program is only as good as the time it takes for you to adapt to it. If you've been following the ... | |
| muscle toning/ gain | 3/22/2008 |
| Q: Im a 15 year old male teen, I've been strength training consistently for about a year and a half now ... A: Without knowing exactly what your training and nutritional programs are, it is hard for me to get ... | |
| My schedule | 3/19/2008 |
| Q: I'm a 17 year old guy trying to get stronger for myself. I have an exercise routine that goes along ... A: More is not always better. Your workouts shouldn't be judged by just how much you're doing, but ... | |
| Pull Ups | 3/12/2008 |
| Q: my name is Lawrence, I'm a 17 year old junior and I've been doing home workouts with a pull up/chin ... A: I feel that the limiting factor for a lot of people in regards to their pull up performance is their ... | |
| heal me. | 3/9/2008 |
| Q: i have a l4-l5 stress fracture that i cant heal to get back running and playing sport.i need some ... A: First, the stress fracture has to heal. If it hasn't healed, I'd recommend dropping the activities ... | |
| Bouncer Training | 3/5/2008 |
| Q: my name is andrew and im a 24 year old bouncer at a night club in montreal, canada. as of recent i ... A: Most individual's training should focus on strength. Just by training for strength, everything else ... | |
| neck | 3/3/2008 |
| Q: Just wondering if there are any foods that help with neck pain/headaches, maybe certain foods to ... A: Sorry for the delayed response. I thought I had answered your question until I just went into my ... | |
| overall body flexibility | 2/25/2008 |
| Q: im a 11 year old girl and am wondering if u know any stretches to help me do the splits. im going ... A: The advice or help you're looking for is beyond my expertise since I do not know much about ... | |
| Abdomen | 2/17/2008 |
| Q: Have you ever encountered this problem? I am 49,and have been working out faithfully for a year ... A: I suggest working on core stabilization exercises such as: prone planks, side planks, bird dogs, ... | |
| Abdomen | 2/16/2008 |
| Q: Have you ever encountered this problem? I am 49,and have been working out faithfully for a year ... A: I'm not sure what you look like exactly, but it may have to do with your posture or hip position. ... | |
| my back shape | 1/28/2008 |
| Q: It's a pleasure to find a good trainer like you to ask. I am 29 years old,female.I want to ask you ... A: Some exercises can be done at home every day such as: scapular wall slides, prone cobras, prone ... | |
| Stamina | 1/27/2008 |
| Q: I am a 14 year old, i play soccer and i need to get fitter real quickly, I have the skill since i ... A: You're 14 years old, do not worry. How much conditioning you need outside soccer is going to depend ... | |
| At home, no equipment | 1/24/2008 |
| Q: Facts about me. I am a 6’ 2”, 215 lbs male.Is there anything I can do to at home to maintain my 215 ... A: No equipment, no problem. There's a lot of great stuff you can do at home to lean out your ... | |
| workout | 1/23/2008 |
| Q: i just want to know if t his is a good workout. i do this at home everyday. first, i stretch for ... A: What is good to you, may not be good to me. And when I'm looking at this workout, I see some ... | |
| Rebuilding | 1/20/2008 |
| Q: i wonder if you can help me. I am a young male, 16 years old to be precise. I used to work out at ... A: Your metabolism has no effect (or tat least that I know of) on your strength gains. If you are new ... | |
| sore muscles | 1/19/2008 |
| Q: Hey Rich, i work out about 3 times a week at my local YMCA. I find that after whatever muscle group ... A: Soreness can be expected after any workout, especially if you've changed exercises, started a ... | |
| help me | 1/8/2008 |
| Q: if i add strength training to my cardio will i lose weight or no? because i was told that it will ... A: A couple of things: 1)Losing weight will depend on your diet plus your cardio and strength program. ... | |
| problem with my body | 1/6/2008 |
| Q: i am 22 years old male and have been working out in a gym for about 4 years with my older brother. i ... A: Nitric oxide is one of the most overrated supplements out on the market. Whenever someone tells me ... | |
| Wrist MuscleWrist Muscle | 1/4/2008 |
| Q: I am interested in learning how to gain wrist muscle, strictly speaking. That exercise methods are ... A: The wrist is a joint, not a muscle. My guess when you are referring to "wrist muscle" is the ... | |
| training | 12/16/2007 |
| Q: I'm 29 years male, 174 cm, 64 kg. Beginner in bodybuilding, I go to gym 3 times per week, do 10 ... A: Three sets of 10 reps may work for now (in fact anything a beginner does should work), but you're ... | |
| training | 12/15/2007 |
| Q: I'm 29 years male, 174 cm, 64 kg. Beginner in bodybuilding, I go to gym 3 times per week, do 10 ... A: You really didn't tell me what your training program is. You told me you lift 3 days/week, doing ... | |
| low intensity lifts-reg | 12/13/2007 |
| Q: How many days a week do I need to lift weights, if I work out only for 20 minutes? I'm not ... A: Your weight training routine shouldn't really shouldn't be based on time, as much as it should be on ... | |
| strength training | 12/2/2007 |
| Q: Hey, im 17 years old, 150 pounds, and i want to get my upper boddy stronger,my legs i dont really ... A: I do not write workouts for people over the internet, but I will give you some advice. First, you ... | |
| bike or orbitreck? | 12/1/2007 |
| Q: Which is better excersise machine: statyonary bicycle or orbitreck? I'm planning to buy it for home ... A: I don't know if I'd say one is better than the other. It depends on the individual. If it's ... | |
| leg exercise | 11/28/2007 |
| Q: In terms of using only body weight( No weights) which is better in building the legs, squat or ... A: First, why are squats and lunges bad for the knees? Is this something you heard? Do you have any ... | |
| workout structure | 11/24/2007 |
| Q: I have been strength training since my late teens (I am 34 now) and I have a question regarding the ... A: This my preferred method of setting up a workout. Alternating sets are highly effective if they are ... | |
| workout structure | 11/24/2007 |
| Q: I have been strength training since my late teens (I am 34 now) and I have a question regarding the ... A: I suggest starting with the compound movements or larger muscle groups. In this instance, perform ... | |
| Alcohol, pot belly & being in shape | 11/17/2007 |
| Q: I'm a 6 feet tall male, weighing 96 kgs(overweight). I have stubborn pot belly which I want ... A: Not to be short or to be a smart ass, but if you really are an alcoholic like you claim to be, get ... | |
| Cardio/Weight training routines | 11/5/2007 |
| Q: I currently exercise about 4-5 times per week, usually on an evening. However, I am hoping to start ... A: Without knowing too much about your goals and health history I would suggest the following: *Perform ... | |
| Weight workout | 9/2/2007 |
| Q: I'm starting weightlifting soon and i was wonderin how to make your own personalized workout. Do you ... A: If you're just starting up weightlifting, there is no reason to do any testing. First, you should ... | |
| weightlifting | 8/20/2007 |
| Q: I am a weightlifter and I am trying to build more mass on my upper body. I all ready do bench ... A: When trying to add muscles mass, you should be focusing on your "big money" exercises such as: press ... | |
| weight | 8/9/2007 |
| Q: -hi my name is meka i am 20 and i weigh 202 pounds i want to get down to 145 and i was wondering if ... A: With a large amount of weight loss, there is a chance that there will be loose skin. And yes, 60 or ... | |
| repetitions | 7/28/2007 |
| Q: I want to add muscle and gain strength and power from weightlifting. However i have had conflicting ... A: First thing, forget about the pyramid program. It creates to much fatigue in early sets. Second, ... | |
| Pull-Ups/Shoulders | 7/27/2007 |
| Q: I was wondering what's the best way to incorporate pull-ups/chinups into a workout routine, ... A: You're not the only one who has problems building up their chin-up reps. One technique I've used ... | |
| weight training | 7/25/2007 |
| Q: ..im a bodybuilder who has been training for about a year and a half...and my biceps are a weak ... A: I'm a strength coach, not a bodybuilding expert, but I will tell you what I know. Each individual ... | |
| bodybuilding/fat loss over 55 | 7/20/2007 |
| Q: have trained on and off since I was around 21,but have just gotten serious in the last few years.I ... A: The type of "cardio" that you are currently doing, seems interval based. Just make sure on your ... | |
| Work Out Regiment | 7/8/2007 |
| Q: Here is some info about me before I go onto my question. 20 Year Old Male 5"11 155lbs fairly slim ... A: Let me answer your questions. 1)Most people adapt to a set/rep scheme within 3-4 weeks. More ... | |
| tight lower body | 7/4/2007 |
| Q: Every part of my lower body is tight. Pelvis, hamstrings , claves quads etc. I have been told that ... A: You should spend about 8-10 minutes on dynamic stretching before each workout. I would also focus ... | |
| workout regime for a novice | 7/4/2007 |
| Q: I want to get into shape. But all I do when I work out is cardio mainly by jogging. I'm 23 year old ... A: If your goal is to get strong and lean, here are three recommendations: 1)Stop jogging and start ... | |
| tight lower body | 7/3/2007 |
| Q: Every part of my lower body is tight. Pelvis, hamstrings , claves quads etc. I have been told that ... A: Three things I want to point out. First, stretching is just like any strength training program. ... | |
| Hockey Workouts | 7/3/2007 |
| Q: I'm wondering what kind of routines should be used to improve foot speed, running endurance, as well ... A: I would love to help you out, but this is a very broad question. Before designing or suggesting a ... | |
| CPAT training | 7/2/2007 |
| Q: God morning, I hope you can help me with my workout routine. I am a 25 y.o. female training to join ... A: There a number of different routes you can use. Usually when prescribing these types of workouts ... | |
| exercise | 6/23/2007 |
| Q: Is doing plyometrics(say doing jumping) everyday bad or do you need to rest just like in ... A: I would suggest no more than three days per week of plyometric work. One day would be linear or ... | |
| Body for Life | 6/15/2007 |
| Q: I just started the Body For Life weight training program after about a year and a half doing a ... A: The Body for Life program is geared towards those looking to improve their body composition. That ... | |
| Best supplement | 6/9/2007 |
| Q: I am thinking of adding some supplements in my workout routine .I currently do a 3 day split about 1 ... A: From what I've learned, I'd suggest taking about 5 grams of creatine per day for the first couple of ... | |
| Best split | 6/4/2007 |
| Q: I would like to try an upper/lower body split routine, but am not really sure as to how many ... A: You're right. The first routine you mentioned just has way to0 many exercises involved per workout. ... | |
| Would like some guidance | 5/29/2007 |
| Q: I am 24 years old, 5'6" 200 lbs. What is the best way to turn fat into muscle? any help would be ... A: First, fat can not be turned into muscle or vice versa. They are two different types of tissue. ... | |
| Interesting stats | 5/25/2007 |
| Q: I know I have asked about the whole split vs. full-body routine before, but there was something ... A: I'm a big believer in a lot of what Alwyn Cosgrove says. This is a guy who uses a lot of research ... | |
| machines | 5/19/2007 |
| Q: We have very little room, if you could have one piece of equipment for a man & a woman to workout on ... A: I get asked this question a lot. When I started out own my own as an in-home trainer, my clients ... | |
| Program variety | 5/15/2007 |
| Q: I have a question relating to program changing vs. changing of just training principles, but staying ... A: I went ahead and calculated your basal metabolic rate (BMR), which was 1721 calories. This is the ... | |
| exercise | 5/13/2007 |
| Q: I heard low weight high reps increases size/mass/endurance of muscle and the strength inducing ... A: No. What I am saying is that pushups and benching are two different types of forces, therefore you ... | |
| exercise | 5/11/2007 |
| Q: How do I make the push up more focused on different parts of the chest? Will it help build up my ... A: Just like any other exercise, pushups can be done from a variety of angles such as: feet on the ... | |
| exercise | 5/11/2007 |
| Q: I heard low weight high reps increases size/mass/endurance of muscle and the strength inducing ... A: I'm not an anatomy expert, but I will tell you what I know. The pec minor actually lies underneath ... | |
| Program variety | 5/11/2007 |
| Q: I have a question relating to program changing vs. changing of just training principles, but staying ... A: I totally understand how you can be confused. Sometimes with exercise there really is no right ... | |
| Pyramid Training vs Circuit Training | 5/9/2007 |
| Q: I am writing a paper for my high school weight training class. It is about the difference in Pyramid ... A: I'd be glad to help you out. First, let's talk about the pyramid method. Basically, one would ... | |
| Supplementation | 5/6/2007 |
| Q: I do quite a bit of gym work and basically am looking to generate a more athletic physique whilst ... A: I am not familiar with the BSN supplements range, but I will make a few recommendations. First, it ... | |
| power & fitness workout | 5/3/2007 |
| Q: hey mate, um for my workout i'm purely in this for getting better endurance and more powerful. All ... A: Jordan, I'm not totally understanding your second question. Are you asking how do you do more ... | |
| power & fitness workout | 5/2/2007 |
| Q: hey mate, um for my workout i'm purely in this for getting better endurance and more powerful. All ... A: Holy cow!!!3 sets of 300 pushups? 3 sets of 100 pullups? I've never come across anyone that can ... | |
| abs and chest | 4/23/2007 |
| Q: hey im cory I have everything else down but these 2 things. I wanted to know with dumbells and a ... A: When I'm working w/a new client at their homes, they always ask "what do I need?". And I tell them ... | |
| Getting In Shape | 4/20/2007 |
| Q: How are you doing? My name is Eric I am 19 years old and about 203 pounds. I have been really ... A: Eric, your workout split and your program design are all messed up. If you're so concerned with ... | |
| Getting In Shape | 4/19/2007 |
| Q: How are you doing? My name is Eric I am 19 years old and about 203 pounds. I have been really ... A: Let me get this correct. You do this same workout 5-6xweek? And for how long have you been doing ... | |
| Body fat rise... | 4/17/2007 |
| Q: Greetings, Rich. Thanks in advance for you help. For the past year and a half, I have been going to ... A: Interval training is "cardio" work done with alternating periods of low and high intensity. For ... | |
| Workout Optimization | 4/16/2007 |
| Q: I do quite a bit of gym work (3-4 times a week) and also participate in some sports. I am a 20 yr ... A: I would suggest the following workout schedule for fat loss purposes if you're going to continue ... | |
| Body fat rise... | 4/16/2007 |
| Q: Greetings, Rich. Thanks in advance for you help. For the past year and a half, I have been going to ... A: Not to bash your trainer, but no, I do not think it's normal that your bodyfat % has gone up since ... | |
| question | 4/16/2007 |
| Q: im 18, 5'2 and 110-115 lbs female. i want to lose like 10 lbs but im wondering if i tone up and ... A: I understand that you do not want to get bulky through weight training, but for the zillionth time, ... | |
| not gaining no weight | 4/9/2007 |
| Q: plz can u tell me a technique how o gain weight and muscle because i been tryin to do it for da past ... A: There is no one program or no one diet that works for everyone trying to accomplish the goals that ... | |
| training | 4/8/2007 |
| Q: i would like to ask you a couple of questions about training: 1- i want to increase the weights of ... A: Here's the answers to your questions in the order you asked. 1)What is your current training ... | |
| the "dangerous" squat | 4/1/2007 |
| Q: I read various articles that said the squat is ok as long as you have proper technique.do you agree? ... A: This one of my favorite topics. "Don't let the knee travel over the toes". I hear other trainers ... | |
| exercise | 3/29/2007 |
| Q: I wanted to add plyometrics to my routine. Currently I do low weight high repetitions with dumbbells ... A: Let me answer the questions in order. 1)Plyometrics can enhance any routine if they are programmed ... | |
| exercise | 3/25/2007 |
| Q: I am 17(only 5foot 5) and would like to continue an exercise routine I've been doing for about 2 ... A: Is this a program someone set you up with? "40 curls?". I need to know what your trying to ... | |
| strength training | 3/13/2007 |
| Q: Rich, I am 41yrs old---5-10-260. I am currently on a low carb diet to lose weight and down about 15 ... A: I'll give you three principles of should make up your workout. First,if you're going to the gym ... | |
| up my bench? | 3/12/2007 |
| Q: ..i can bench 315 once...and can do 225 like 13 04 times...this is my workout basically for chest..i ... A: To answer your question, I'm going to ask you a question back. How long have you been ... | |
| Questions | 3/6/2007 |
| Q: I can do exactly one repetition. I think they are a dead hang pull up because my arms are extended ... A: Here is a 4 week routine you might want to try. I would do this at the very beginning of your back ... | |
| Questions | 3/5/2007 |
| Q: I am trying to do chin-ups and I have no idea how. I have gotten on a chin-up bar and successfully ... A: A dead hang chin-up is one done starting form the bottom position with your arms totally ... | |
| Working Out | 3/3/2007 |
| Q: I'm an 18 year old male who has been bench pressing and running for close to a year now. There has ... A: This is a pretty broad question without knowing the specifics of your workout routine, but I'll ... | |
| kettle bell? | 3/2/2007 |
| Q: Rich I am trying to find an exercise I can add to my workout that will increase the strength of my ... A: In order for me to really answer your question I would need to know what your workout consists of ... | |
Strength Training
Answers by Expert:
Rich Ruffing
Top Expert on this page
Expertise
I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience
I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials
I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
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