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For some people and exercise feels good and for others it doesn't, so pick what works best for you. Whether it is free weights or a machine the most important thing is you are making progress on the...

Any workout used for building muscle can be used for losing fat, but you may have to reduce training volume slightly.

http://tryexercise.com/free-weights-vs-machines/

In this post I will cover the frequently asked question of free weights vs. machines. The context of this post is for those who are focused on...

shorter rest periods will increase training intensity, but it will also limit the amount of volume and weight you will be able to use.

"How long you choose to rest between sets will depend on the exercise and rep range you are using. For example, doing a heavy compound exercise such as squats in the 4-7 rep range will require more...

Because the secondary muscles such as the shoulders get a lot of indirect work when you train chest and back. Therefore, they require "less" direct work.

Yes, it is likely you have to lower the weight you will be using since the form is more strict, but it will allow you to actually work the muscle you are targeting. Overtime you will be lifting a lot...

Main reason why people cannot develop the chest is because they are not engaging the muscle when they are training it...

http://tryexercise.com/engaging-the-muscle/

Crossfit is not "optimal" for building muscle, or maintaining when trying to lose fat.

http://tryexercise.com/square-peg-in-a-round-hole/

Yes, you can do a full body workout twice per week. Something like this...

http://tryexercise.com/minimalist-weight-training/

However, it is probably not the most optimal way to train, but it...

You need to pick one goal and focus on that. If you want to build muscle you need to pick a hypertrophy program and focus your nutrition towards that goal, or if you want to stick with the MMA than...

You are not really setting up. Treat each rep like a single, and set up properly. Squeeze your chest up in the air to get your back into position because in that video your back is rounded when you...

That will likely be too much. Doing squats and conventional deadlifts on the same day can be problematic, and will lead to a lot of lower back fatigue. I would suggest you take a look at the program...

Any program used for building muscle can be used for losing fat, but you might have to decrease volume slightly. However, the stronglifts program is primarily a strength program if you want to focus...

Your training should remain the same (mostly compound exercise, lift heavy, etc.) However, you may have to slightly reduce volume, and low frequency training such as the program you listed is not...

The novice routine I linked provides a high training frequency, moderate volume, and focuses on basic compound exercises.

Whether you choose to use cals/bw or a formula to calculate your needs...

For most people 1lb/week is too much and will cause them to gain disproportionate amount of fat. However, at your body weight I would say that is a good rate, but after your weight goes up a little...

1.) You are only eating about 0.76g protein/lb. I suggest you increase to at least 1g if not 1.2g/lb.

2.) eat about 16-18 cal/lb per day (if not enough after while increase slightly)

3.) I...

Great advice

thank you

This is usually an issue with the selectorized commercial equipment, and I know for some pieces you might be able to remove the weight stack to decrease the load which will help, but what is the best...