An exercise/program designed to increase your muscle mass/lifting capacity.

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4
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2answers
118 views

Developing very strong Quadriceps

I'm 43 old and I have practiced martial arts for the last few years. My thighs have strong muscles but I don't think they are strong enough. Some of the practitioners in my martial art have thighs ...
3
votes
2answers
164 views

What is wrong with a beginner following the Rock workout schedule?

So I am about 5 months into training and I am struggling to come up with a suitable routine. My gym buddy suggested me to do what rock does, which is simply-put, one muscle group a day, 2 day rest, ...
2
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1answer
60 views

Why do we superset?

Supersets combine two or more exercises with similar motions with an aim to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period ...
2
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3answers
860 views

What should be the best plan for me to lose fat and gain muscle

3 months ago I joined a gym. I am following a diet and doing mostly cardio workouts. To date I have lost 5-6kg (I weighed 85kg before I started). I have a couple of questions: Should I continue ...
2
votes
3answers
209 views

Why am I not growing muscularly?

I have been weightlifting for sometime but my muscles are not growing as much as I would like. My workout plan consist of daily light weightlifting and some cardio excerise. And my diet is ...
2
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1answer
59 views

Intermittent Fasting Post Workout

I have lost around 33 pounds using intermittent fasting (skipping breakfast by substituting BCAAs). Since then, I have started lifting, first with Starting Strength and now with Texas Method, ...
1
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1answer
58 views

Compared to their overall strength, do women have greater lower body strength in proportion to their upper body than men do?

There is a misconception that women generally have greater lower body strength than men. This isn't what I'm asking. My question isn't to directly compare women's lower body strength to men's. It's ...
3
votes
3answers
163 views

Heavy weight vs Light weight?

My goal is to build muscle size. There is lot of information online which says like Arnold says(3rd point) you need to lift heavy to increase muscle size and there's other information as well like on ...
5
votes
4answers
148 views

Should strength training be altered according to whether you're seeking size vs strength?

When I read about strength training, the advice often comes with the assumption that the reader wants to get "big". I want to achieve strength, but would prefer not to increase size too much if ...
0
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2answers
59 views

Holding weights on bench press flyes

After my regular 4 sets of flyes, I do one more set with heavy weight stretching my pectorals as long as I can just like the image attached, Stretching can last 10 to 15 seconds depending upon the ...
2
votes
2answers
85 views

What is a good training program for a beginner/intermediate mountaineer/rock climber?

My goal is to use the gym to get in shape for mountaineering and rock climbing on my vacations. I don't have access to rock walls or mountains so I try and use what I have: a gym, and running routes. ...
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0answers
24 views

Subseting with second muscle group [duplicate]

Just a question about subsetting: My week is broken up to two muscle groups on 4 days a week. Let's say I'm doing back and Bis on the same day; would it be bad if I subset my back exercises with my ...
4
votes
1answer
98 views

Is it possible to recruit all the motor units available?

If I have exactly 2lbs of muscle on my bicep and I do a weight lifting exercise that involves only the bicep, is there a limit of how much weight I can lift for 1 rep if the muscle mass remains ...
1
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0answers
57 views

Does Intermittent fasting increase growth hormone secretion without negating strength gain benefits? [closed]

I have heard many claims, and done some reading, but I am not qualified by any means to determine the truth of the matter: Question: Will Intermittent fasting, increase growth hormone secretion ...
5
votes
3answers
218 views

Can I increase strength without lifting more weight?

So I have been doing weight training for a couple of months now. Using the idea of progressive overloading I have been increasing the weight by about 5kg every week or 2 or 3. Since I'm working out at ...
1
vote
1answer
81 views

Can ab wheel replace crunches?

Are an ab wheel and plank exercises a good replacement for the good old but boring crunches? What effects are better and what it cannot replace?
6
votes
2answers
530 views

What exercises will help me open jars?

After failing to open a jar the other day it came to me that the strength required to do so is not built in most exercises and also that it is a common test of strength in daily life. Therefore I ...
3
votes
1answer
44 views

Could I do a 1-series split exercise workout routine?

All of my friends who workout tell me that I they do a 1 muscle group a week training routine in the gym and that I should do the same. My problem is that I hate that and I don't want to go to gym for ...
0
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1answer
84 views

Should beginners be doing Rounded Back Deadlifts in a beginner strength training program?

Ma Strength posted a video on Facebook with the following description: "To be prepared beforehand for any contingency is the greatest of virtues.” ---Sun Tzu The Art of War During maximal ...
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2answers
78 views

Integrating additional abdominal workouts into StrongLifts program?

I realized that weak abdominals are resulting in poor Squat form and thus limiting my progress in StrongLifts 5x5. How can I integrate and program additional abdominal workouts to my StrongLifts ...
3
votes
2answers
196 views

Preventing upper back from rounding while squatting

My current bodyweight is 65kg and I am doing StrongLifts 5x5 for past two months. I am stuck between 70-75kg squat. Until 65kg squat it didn't matter much how my form was. I know that, I used to ...
1
vote
1answer
63 views

Would you recommended supplements for the average Joe/Jane? [closed]

I see a lot of people using pre-workout boosters and I tend to question myself if they are really necessary for the average gym user. I can understand it for pros though as they potentially have more ...
1
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1answer
73 views

Can I avoid Squating by doing sumo deadlifts

I dont like squating, so Im avoiding doing squats. However I enjoy deadlifting and Im doing them every day. A different variation each day. Is it really necessary to squat actually if you can do sumo ...
2
votes
1answer
115 views

Did walking & stretching on my rest day made my lower back sore?

I'm doing StrongLifts 5x5. I hit gym in the night hours and this is the situation: BW: 64kgs Saturday: Rest Sun: 6km walk Mon: Squat 75kg 3sets of 5 reps, Bench 42.5kg 5x5, Barbell Row 42.5kg 5x5 Tue ...
5
votes
1answer
225 views

Normative ratio between squat and lunge?

I squat and deadlift with a barbell regularly. I know how much I can lift with variants of those exercises on a given day. I'd like to use that knowledge to better understand how much I should expect ...
6
votes
3answers
177 views

Is warmup before lifting really necessary in real world outside the gym?

I'm doing StrongLifts 5x5 for close to two months now. I'm happily making steady progress. All the excitement of lifting personal best weight every other day in gym got diluted last week. I wanted to ...
2
votes
3answers
108 views

Workout plans for cutting

Background The past 6 months, I've been on a bulking phase, where I've been able to gain about 9kg (from 78kg to 87kg), a mix of muscle and fat. The past 6 weeks, I've been doing a benchpress ...
0
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2answers
247 views

Why isn't barefoot squatting recommended?

I've been doing StrongLifts 5x5 program for past one-and-half month. Currently my squat has just crossed my bodweight. And my deadlift is 10kgs more than my squat. My goal is to squat 2 times my ...
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0answers
120 views

combining crossfit with stronglifts - both scheduling and weight intensity

I am in okay shape, so I decided to join a crossfit box. I have been doing crossfit for about months now, and I really enjoy it. However, I find that I am having trouble doing some of the more ...
2
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1answer
112 views

Starting Strength, time to move on?

I'm 41 years old, 1.82m tall and weigh 82kg. I have been on strength training for 14 months (2.5 stronglifts, 11.5 starting strength). I didn't do the program, as Riptoe would put it. I never got ...
2
votes
2answers
88 views

Can Starting Strength be made faster?

At my work weight it takes me between 60 and 75 minutes to finish the novice Starting Strength program. I would like to be in and out of the gym in about 40 min. When I diminish my work weights I'm ...
3
votes
2answers
203 views

Integrating Olympic lifting exercises into Strong Lifts

I did Olympic weightlifting for 4 months with dream of becoming a competitive lifter but unfortunately had to move out of town and here I don't have access to any coach or even a proper gym for that ...
1
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1answer
89 views

Can a lifter's overall “beginner gains” be exhausted by a particular lift?

Let's say a lifter for some reason focuses largely on their lower body when they first start lifting. Let's say that they develop their lower body to the point that they are considered an intermediate ...
3
votes
1answer
69 views

How to best train for rock climbing

I've gotten really into rock climbing. I love the adventure off the sport and how it gets me of the beaten path when I come to visit a place. I want to continue in my skill and get more serious so ...
2
votes
1answer
230 views

Is it Necessary to Make Noise While Deadlifting Or Wear A Belt

Background I've been deadlifting for about a year at home and have managed to have a 1RM of 405 lbs (more than twice my body weight). Because I had no intention of disturbing my downstairs neighbors, ...
2
votes
3answers
313 views

Train for strength or hypertrophy?

I'm almost 19 years of age and I am regularly doing gym since 3 months. With the height of 5'10 and weight of merely 115 pounds, I initially joined the gym with the intention of becoming a little ...
7
votes
1answer
76 views

Program Feedback

My intent was to run a version of 5/3/1 over the school year, as it allows for consistency and not having to worry about how much I need to lift each training session. However, my engineering design ...
5
votes
2answers
114 views

How does a layperson measure the effectiveness of a strength building program?

People who have difficulty articulating their fitness goals may begin a workout program with the hope that it will simply "build strength". Also, workout programs are not uncommonly recommended ...
2
votes
2answers
175 views

Under What Conditions Will Muscles End Up Weaker After Work Out?

A very, very common situation for me is this - I work out, I rest, I come back weaker. A number of books/people have given reasons for this: Not enough sleep. Not enough protein. Frequency too high. ...
6
votes
4answers
1k views

When is 5x5 deadlifts too much volume?

I am curious what the science is behind strength gains on the dead lift and when it is ideal to stop working on 5x5 rep scheme and switch to something lower, as low as perhaps 1x5. Currently I can ...
1
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1answer
32 views

Suggestions for strength workouts DVDs

In market, there are many cardio DVDs out there, to be done in Home or in Gym.For example I like Insanity and 21 Day Fix. I have been doing cardio for 2 years. Now I want to introduce Strength ...
10
votes
1answer
142 views

Recommendations for a new beginner training program

I'm a 23 year old male. 6'1" @ 84kg. I started strength training in October 2014 and embarked on Wendler's 5/3/1+ BBB. First off, I am aware that I may have got off on wrong foot going with that ...
2
votes
1answer
67 views

Trying to achieve thicker biceps using TRX and dumbbell curls

I recently returned to strength training after years of only cardio. Today I mostly exercise with bodyweight and TRX, trying to avoid the muscle isolation method of classic free weigh exercises. Back ...
4
votes
2answers
93 views

An equipment-free exercise for triceps / chest without pressue on the wrist

I am looking for exercises to build the upper-body, in particular chest and triceps that I can do basically anywhere (when I don't have equipment/weights available). I have done a lot of variations on ...
2
votes
0answers
102 views

Regaining lost strength and muscles

I have always been strong, broad shouldered and musculus, mostly genetic I think. Though now in my forties, I have less mass than a few years ago. If I want to regain, can or should I train ...
4
votes
1answer
139 views

How much and why will my muscle mass slow me down in the different running categories?

Assuming that bodyfat% remains low (6-15%), how does having a lot of muscle mass affect performance in sprinting-type events (50m-400m), middle distance runs (800m-5K) and endurance runs (10K-100K)? ...
3
votes
2answers
67 views

How to find someone that can direct my training to a safe path, what is the name of such profession and where should I look?

In my country of origin it is very difficult to find a good coach to supervise your training. Specially useless are those guys you find as gym staff with "ask me" written in the t-shirt, because they ...
2
votes
1answer
128 views

Is there any benefit to Touch-and-Go Deadlifts?

As per the question title, is there any benefit to doing touch-and-go deadlifts rather than the more "full" reset deadlifts? That is, does the touch-and-go variant provide any specific benefits to ...
5
votes
6answers
4k views

Can you gain strength in your legs with bodyweight squats only?

A known book about bodyweight training written by a fictitious convict athlete, states that you can gain strength in your legs without using weights at all, by means of exercise variations that will ...
2
votes
1answer
67 views

How can the CNS possibly need recovery after a strength workout?

In the last days I have read here and there some comments about CNS (central nervous system) fatigue produced by heavy lifting, and about allowing recovery for the CNS, not only the muscles. It does ...