0
votes
2answers
58 views

How to determine the quality of a training program

In the context of strength and weight training i have always been wondering how a trainer or physiotherapy determines when a training program is well prepared. Which parameters decide that exercises ...
1
vote
1answer
103 views

Handling a single stagnating exercise?

About 6 years ago, after having been a couch-potato for about a decade (following a knee injury) I've picked up strength training once more, and for the most part I'm already back at about 80% of my ...
1
vote
3answers
78 views

Can StrongLifts be modified to be just as effective with light weight?

Allow me to inject some context. I'm sure some of you saw my post about the hemorrhoid. I went and found out that it was thrombosed and this morning I had the blood clot removed. The doctors said that ...
2
votes
0answers
111 views

Muscles fibres, hypertrophy and energy systems

I've asked a few questions on this site about, and have been doing some reading, on: muscle fibre types (slow twich and fast twitch) hypertrophy (myofibrillar and sarcoplasmic) energy systems ...
2
votes
3answers
194 views

Can I replace the overhead press with the seated version?

I have been trying to master the standing overhead press for some time now, and every time I try to go a just a little bit heavier my lower back starts to hurt. Now I am aware that I need to brace my ...
1
vote
4answers
157 views

Weightlifting with only one set of weights

I've been looking to gain muscle/lift a little in order to be less weak. Unfortunately, I only own one pair of 10lb dumbbells which I use for dumbbell pressing. As a weak 6'0(182cm) 132 lb.(60kg) ...
4
votes
2answers
549 views

Effective three day split for size and aesthetics?

For the past year and a half I've been doing starting strength with some good results. I'm now getting married within year and want to transition to a program that focuses more on size and aesthetics ...
4
votes
1answer
84 views

Balancing barbell with turkish getup or alternative?

I only started this a few weeks ago, so who am I to talk: I'm currently doing a TGU with a 30kg dumbbell, which is the heavist dumbbell around. Hence, today I used a straight and quite short barbell ...
3
votes
0answers
179 views

Are there papers about Starting Strength or Strong lifts?

I read a bit abut these programs, I see some results in forums and in internet in general, but any reasonably good method and proper nutrition can get results. I would like to know if: Are there ...
5
votes
1answer
111 views

Method of exercising

What is the difference between the normal weight training motions (e.g. bench press lifting it up and down) and holding a weight at a certain point (e.g. holding a weight in the middle of a press for ...
6
votes
1answer
435 views

How to improve symmetry in both strength and size

I have noticed lately that I lack symmetry in my arms (biceps and triceps, not forearms). This lack of symmetry also follows through to the strength and endurance in the weaker arm. With my dominant ...
12
votes
2answers
322 views

Can I train for 'mass' on some parts of my body, and 'strength' for others?

Is it possible to perform strength training on certain muscle groups and training for mass gain on others? For example, I don't want big legs, but I of course want much stronger legs. Can I do ...
6
votes
2answers
259 views

Is it effective to do 2 sets for size and 2 sets for strength?

I've read a lot about size gains vs strength gains, where the difference is substantial and where size is certainly not linear to strength. Strength appears to come from low reps with very heavy ...
1
vote
1answer
206 views

What is the optimal time to train in order to see gains in size and strength?

I am a 21 year old male, currently on my own program that can be found here. It is quite intense and I was wondering what the optimal time to train for strength would be? Please Note: I lift ...
5
votes
3answers
215 views

Getting stronger without gaining muscle

I want to eventually start competing in BJJ competitions in the lightweight division (<70kg) and I'm about 67kg (10%bf) at the moment. I'm going to continue weight training until I reach 70kg and ...
3
votes
1answer
244 views

Mid-Tension Hand Grip Good For beginners?

My personal trainer has suggested I work on my grip strength as he thinks that it is restricting me from reducing heavier(ie I have to lift lower weight as I do have trouble getting a good grip ...
4
votes
1answer
93 views

To increase strength why wouldn't anaerobic reps be done as quickly as possible to fatigue the fast twitch muscle fibers?

There are lots of recommendations to do the reps slowly - like with 2 seconds + 2 seconds, also some machines have rep timers of 2 seconds + 4 seconds. But if you are targeting fast twitch muscle for ...
5
votes
2answers
672 views

Are multiple sets with decreasing weight and no rest between them a good idea?

I saw someone else doing this and I tried it and have liked the results. I start by doing a half dozen reps on the heaviest weight I can handle, then without resting more that the time it takes to ...
8
votes
6answers
692 views

What's the ideal way to maintain my deadlift with minimal recovery demands?

Briefly My deadlift is great and my squat sucks. I want to continue squatting 3x5 more and more weight while I keep my deadlift where it is. What's the best way to maintain my deadlift strength with ...
7
votes
3answers
1k views

Am I gaining anything more by doing accessory work with Starting Strength or is it potentially not contributing anything?

I'm a new lifter about two months into Starting Strength. Recently I bought myself a dip tower so I could add some chin-up/pull-up accessory work. My gym buddy mentioned that potentially I may be ...
4
votes
4answers
625 views

Are squats necessary to reduce body weight?

My partner told me that squats are a basic exercise, that it helps to improve the lungs so you should do squats daily to lift huge weights. Is this true? Are squat exercises helpful to reduce our body ...
6
votes
4answers
6k views

Is it normal when starting squats to not have flexible enough ankles?

I've read a lot lately that if I want to build a lot of strength and start thinking seriously about putting on some size that I should use squats as a core workout. I'm only 65kg (143 pounds) and have ...
3
votes
2answers
2k views

Having a stronger right hand than left hand

I recently started training with a friend of mine, and on the days that we do push force exercises he keeps telling that he doesn't feel satisfied from the workout. Now this was very strange to me ...
4
votes
3answers
993 views

Should I really lock my elbows and knees when lifting?

When bench pressing, at max extension, should I lock my elbows or keep them loose? What about my knees when squatting? UPDATE: Here are some links from the Mayo Clinic warning against locking joints ...
8
votes
3answers
612 views

Good form with little weight or bad form with a lot of weight?

I always hear people say to use an amount of weight so you can meet your goal amount of reps in good form. On the other hand however, all the videos that I've been watching on YouTube show people ...
2
votes
2answers
147 views

Is it sets per muscle or sets per exercise?

When doing an exercise with the goal in mind of doing 5 sets per exercise, are those 5 sets for the muscle or for the exercise? Meaning as follows; if i want to do both flat and incline bench presses ...
5
votes
4answers
10k views

How to do deadlifts with dumbbells?

I dont have access to a barbell, yet i still want to try and do deadlifts, so i was wondering if anybody knows how to explain to me the proper technique, or maybe even refer me to an article or video ...
11
votes
3answers
31k views

Are squats with dumbbells as effective as squats with barbells?

I was wondering, if I were to use the same amount of weight with dumbbells as I would with a barbell while doing a squat, will I get the same benefits as I would using a barbell? Now I understand ...
1
vote
1answer
316 views

Does adding an extra set constitute as progressive overload?

I understand that in order to get results out of a workout one must invoke progress overload into the workout. One way of doing this is to have less rest time, and another way is to increase the ...
1
vote
4answers
359 views

Strength training weightlifting workout routine

I'm looking for a workout routine between 4-6 days per week to get generally stronger. I've seen a bunch of questions here and webpages with routines, but the schedules seem all contrived. Is there ...
5
votes
3answers
647 views

Absolute Beginner in Weight Training

History: I am an absolute beginner to the world of fitness and nutrition. I'm a classical geek that spends most of the time in front of the computer writing code, fixing stuff. I've purchased a set ...
7
votes
2answers
874 views

Are these Workout Routines right for Body Building

The weightlifting-101 blog post on the stackexchange blog and posts on fitness.SE has helped me learn more about strength training and body building. My goal is body building (to bulk up) in short ...
9
votes
2answers
618 views

How to get stronger (mostly upper body)?

I'm a college runner with a 14 month injury that doesn't look like it's going away anytime soon. So I decided I may as well take up weight-training instead. I absolutely hate lifting weights, but, ...
6
votes
1answer
5k views

Importance of short rest times between sets

What are the benefits of taking shorter rest times in between sets? If I am capable of doing an extra rep or two if I rest for 1 minutes instead of resting for 30 seconds, which is more beneficial?
7
votes
3answers
2k views

Need to gain strength to gain muscle?

I've been strength training 4 days a week for about 8 months. My goal is to increase mass. The usual recommendation for this is to do three sets of 8-12 repetitions for most exercises, and that's what ...
16
votes
3answers
2k views

Do you need to “feel the burn” to become stronger?

If your goal is increasing strength, must you always train to the point where you feel the burn later?