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

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0answers
7 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
40 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
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3answers
135 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
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4answers
139 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
56 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
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2answers
79 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
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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 ...
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0answers
56 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
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3answers
212 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
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1answer
74 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
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2answers
458 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
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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
77 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
181 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
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1answer
61 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
72 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
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1answer
114 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
198 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
169 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
105 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
226 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
99 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
106 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
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2answers
83 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
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2answers
189 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
88 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
218 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
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3answers
293 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
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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
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2answers
111 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
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2answers
173 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 ...
9
votes
1answer
133 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
65 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
92 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
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0answers
101 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
135 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
124 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
66 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 ...
4
votes
1answer
38 views

Is casein a better choice for people with limited recovery ability?

My body takes several days to recover after each full-body workout. Several things may play a role on this fact (lack of abundant sleep, mid-age, whatever) but in any case it is very noticeable and I ...
2
votes
1answer
84 views

How to implement micro periodization in a routine covering a wide rep spectrum

I wanted to train for strength, with no hurry. Forced by the personal need of building strong conective tissue and avoid injury at all costs (42 yr, untrained, somehow prone to injury) I implemented ...
3
votes
1answer
256 views

Is doing the whole rep range from 3 to 15 reps before adding weight a waste of time?

I start every exercise with 3 sets of 3 reps, then I add between 1 and 3 reps each workout, so that it takes me very long to achieve 3 sets of 15 reps. Then I increase the load and start again with 3 ...
2
votes
1answer
128 views

2-day split with weak grip: vertical/horizontal or push/pull?

I have been doing a full-body workout for five months now. The main pull exercise was the inverted row. I have been lowering the Smith bar since I started five months ago. Currently I am "lifting" ...
1
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1answer
42 views

Why am I experiencing DOMS in my legs when I'm currently not working out?

I feel Delayed Onset Muscle Soreness in my thighs, however I do not work out. The only thing I do in the gym is cardio. I do the elliptical for about 45 minutes a few times per week at a very fast ...