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

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12 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" ...
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1answer
18 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 ...
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1answer
35 views

Squatting/Deadlifting - Form when adding weight

OK, so, the gym I go to has standard weight plates, from 5KG to 25KG going up in 5KG increments...the other day, I was front squatting, I wanted to go up a little, but realised I can't go up in 1KG ...
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1answer
24 views

Strength training and BMR correlation?

Is there an observed or measured correlation between BMR and strength training? (Maybe in a form of x-y graph) Or muscle weight VS BMR would be useful as well. I'm not even a beginner at strength ...
1
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1answer
48 views

Does my routine adversely affect me?

I am a 15 year old male, and I started exercising about 6 months ago. However I managed to procure a pair of dumbbells at the beginning of April, and have been exercising with them so far. My question ...
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1answer
78 views

How do you maintain a healthy shoulder? [closed]

Shoulders problems are usually the bottleneck in training heavy weights, what kind of exercise or stretches would you do to ensure a healthy shoulder?
3
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1answer
92 views

Uneven butt cheeks

I'm 15 years old and started lifting about 5-6 months ago. I started to lift because I wanted a booty and muscular legs. I have always been skinny so I am set on gaining weight in muscle. My right ...
4
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4answers
171 views

Will doing heavy deadlifts once a week increase muscle size?

Because of time problems due to school, I only go to the gym once a week. On that day I do heavy deadlifts to get stronger (one of my goals), triceps, and calves. I'm small, and am wondering if this ...
4
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1answer
60 views

Growth hormone and training at night

Given this: http://www.precisionnutrition.com/all-about-gh and specifically the graphic there, is it theoretically possible that training hard / eg lifting intensely, at night takes advantage of peak ...
3
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2answers
99 views

Rectify different arm strengths?

I'm looking for some help with regards to my arm strength. My right arm is weaker than my left. A couple of years ago I dislocated my right shoulder. I was given the all-clear from the Dr's when ...
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3answers
103 views

Wendler 5-3-1 without squats

I currently only have a bench, a barbell and a heap of weights, no squat rack. I want to work on Wendler 5-3-1 (without boring but big) in the standard fashion with one change. No squats(due to the ...
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2answers
95 views

Auxiliary exercise to help my inverted rows to progress

Apart from some light auxiliary RTC work, my workouts consist of bodyweight squats, inverted rows and push ups, the two latter in the form of lighter versions on the bar of a Smith machine. I have ...
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2answers
132 views

How do I make my muscles harder/firmer? [duplicate]

I'm into bodyweight training and it's worked better for me than the gym. I follow the Convict Conditioning program and it's working well for me so far. I'm noticing progress every time I work out so ...
4
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3answers
244 views

How many times a week should I deadlift and squat as a beginner?

I am a 32 year old guy. I haven't done deadlifts or squats before, but occasionally did workouts on individual muscle groups, and running. I am looking forward to building strength, gaining muscle ...
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5answers
61 views

How to further my training without going to a gym?

My current training sessions consist of the following : 10 elevated push ups (foot on an elevated platform) 25 squats 30 second planks 3 reps of the above, once every other day, totalling about ...
2
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1answer
89 views

Effects of not extending arm fully during bicep curl

I've recently started working out at a gym, and I've been critiqued by a friend with whom I work out that I don't do the exercises as they are supposed to be done. I.e. when doing bicep curls I tend ...
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0answers
42 views

Bench Press Shirt? [closed]

Does anyone have any hands-on experience or advice on how to use the so called "Bench shirt"?
6
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1answer
150 views

Should I wait until my muscles are 100% free of any signal of soreness before training for strength again?

I am trying to avoid injuries at all costs while still training for strength. I seem not to have the greatest recovery ability (42 yr male, healthy but unable to sleep more than 6 hours a day on ...
3
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4answers
77 views

Less sleep the night before, in order to sleep more the night after a strength workout

I know about the importance of good sleep after strength workouts, due to the release of growth hormone during deep sleep. No matter how hard I try, my body refuses to sleep more than 6 hours. Going ...
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1answer
29 views

Why does my RHR rise every day after a strength workout?

I measure my resting heart rate every morning before turning out of bed. The day after a demanding strength workout I find it has risen as compared with the day before. I had thought it was merely a ...
3
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3answers
65 views

How to reduce risk of injury in strength training (when not training at a gym)

I have been thinking about taking up weight training, mainly to build up by back, triceps, and biceps. I did not want to go to a gym to do the exercises, though. I would prefer to do them at home but ...
1
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1answer
67 views

Do training breaks affect the 'novice effect'?

Starting Strength book mentions the 'novice effect', where a novice can gain strength very quickly and increase lifts every workout. Does taking a break during the novice phase affects this? Is ...
2
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1answer
49 views

How should I interpret this performance standards table?

Starting strength wiki refers to these strength standard tables. Are the values listed there the upper limit for the category, or the lower limit? In other words, I'm 81Kg and I'm able to squat ...
3
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2answers
52 views

Should I do weight training while sick?

If I catch a cold or have some sort or minor infection I usually feel I'm not on my top condition, however I'm healthy enough to go work and function normally. I feel I could also go to gym, but I'm ...
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1answer
60 views

Is my training regime going to build muscle mass?

I'm aiming to build muscle mass by going to the outdoor gym in my area. This is the routine I've been doing for the last few months Saturday 5 sets of 10 pull ups 5 sets of 25 push ups Sunday 5 ...
2
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2answers
97 views

By systematical training, can strength and muscle continue to grow despite the aging?

Let's say if one starts a good, systematical strength training programme at the age of 30. I would say he should be physically much stronger when he turns 40. What if he just continue this training ...
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3answers
215 views

How does strength training affect one's health and life expectancy in the long run?

I understand that aerobic exercise are very beneficial for one's health, but I always have doubts about muscle training. I know that bodybuilding makes you heavier, stronger and more attractive, but ...
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3answers
70 views

Proper Form and Technique for Dumbbell Clean

I'm currently working my way through starting strength (thanks to Dave Liepmann for the suggestion last time I posted on here) and I'm doing all of the initial exercises (squat, deadlift, bench press, ...
4
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1answer
199 views

Can a two weeks pause have a positive impact on strength training?

I am 42 yr old and have been doing a simple bodyweight squat/push/pull routine every third day for a few months. Then I had not any time for exercising any more during 13 days. Today I came back to ...
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2answers
122 views

3 day split workout + running between workout days?

I recently started going to the gym again after a year of little to no sports except long runs and walks and virtually no upper body exercises except a year of PT (popped my shoulder in a bad ...
2
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2answers
109 views

Incline Row Machine vs BB Pendlay Rows

I'm doing SL5x5 and, for my without tonight, I swapped the normal Pendlay rows with the incline row machine. I was quite shocked at the weight difference. Normally, I'd be rowing around 115 but with ...
0
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2answers
69 views

Avoiding banned substances [closed]

I'm looking around for some good supplements and have been recommended Matrix Anabolic Gold, but I'm keen to check there's no banned substances in it. informed-sport.com is good for checking a ...
0
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1answer
105 views

Critique my SL + Greyskull hybrid

I really like Strong Lifts, but it isn't working well for me anymore. Too many resets and not making it past previous resets. Admittedly, my lack of progress is likely attributable more to my lack of ...
2
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3answers
58 views

Will doing a large amount of shoulder presses interspersed throughout the day improve strength?

Using a kettlebell while sitting at my desk to do occasional shoulder presses over the course of a few hours, I wonder if there's any benefit or am I just risking injury? What volume would I have to ...
3
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1answer
47 views

Effects of strength training on how fast injuries heal

Suppose you have an injury on one body part (muscles or ligaments,...). Is there any scientific evidence that strength training the other (not injured) body parts speeds up the healing process of the ...
4
votes
2answers
149 views

Home workout exercises with minimal equipment

I'd like to start doing workouts with the goal of becoming stronger, building endurance, and being more fit in general.(Also, I don't currently need to worry about losing weight, 5'6" 125 lbs.) Why ...
2
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2answers
202 views

Sprinting and weight lifting

TL:DR I want to do one day weights, next day sprint, repeat. Viable? Is lifting weights every second day, and sprinting every alternate second day a viable plan? I am 6ft tall at 78kg(172lb), ...
2
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2answers
51 views

Joint strength progress

Normally my workouts are HIIT style, so there are not many reps. So far I am quite satisfied with my progress, but after some minor injury on my knee in am wondering if lowering weight and increasing ...
0
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1answer
58 views

Can I take the core exercises out of a simple strength routine composed by squats, rows and push-ups?

I have been running every third day for six months now. About a month ago I added a simple, full-body resistance training workout each day before running: BW Squats progression Inverted Row ...
3
votes
2answers
140 views

what's the reality that keeps progressive strength training from being constant?

I'm looking at my progressive intermediate weight training program, and I'm a little more than halfway through my 12 week program. As expected it's been terrific, I've steadily been gaining strength ...
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2answers
110 views

Best way to achieve muscle activation in the lower abs?

I have back problems and need to work on my posture, one element is the lower ab to 'pull' my lower back into a more upright position (I tend to fall into a hollow back). When I ask about ...
0
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0answers
42 views

Should I drain canned cod liver?

My product has 115g contents of which I drain 52grams of oil (which is roughly 450kcal). Should I keep draining it? Is it pointless to eat this product, because I'm either wasting it or taking in too ...
6
votes
3answers
496 views

Hack for fixed dumbbells

I've found different ways to add smaller increments to certain equipment in our gym. For example, for cables (where each plate weighs 15 lbs), I place a 5 lb or 10lb dumbbell above the first plate. ...
1
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1answer
30 views

What are the strengths and weaknesses of shorter bouts of resistance training?

Currently I am assisting in collecting data for a study on movement patterns and coaching at a small fitness facility. The nature of my work does not provide consistent time to train, so I find ...
4
votes
1answer
175 views

What are some good strength training routines for runners?

I'm looking for suggestions for a 60-90 minute session, complete with exercises, sets, weight, rep, etc. My primary goal is to build speed for 5k trail races.
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2answers
137 views

Mixing exercises with multiple muscle groups

My current workout routine is as follows. Monday : Chest and Biceps Tuesday : Shoulder and Triceps Wednesday : Back and Legs. Repeat Mon and Tues for Thursday and Friday Saturday : Cricket (morning ...
5
votes
3answers
110 views

Does hypertrophy need to be maintained?

I'm familiar with the general idea of adaptation and super compensation, and the loss of strength if your body doesn't feel you need it anymore because the increased load isn't present. I've been ...
3
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2answers
206 views

Can light activity on recovery days accelerate progress?

I am just starting off and have made a 3 days per week routine with body weight and dumbbell exercises. I am not seeing much of a progress in terms of fat loss two weeks into the routine.(I do 16-20 ...
1
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1answer
50 views

Lower back strength-training and running for tennis

I have been building muscles half a year successfully. I today run first time for a long time 1.5 hours. I feel a kind of good tension or gentle pain at my middle back (T10). I have not had a ...
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1answer
147 views

How does Vo2max dieting differ from normal gym more endurance-training dieting? How much intake is enough?

This is my second week of vo2max training where each week has 2 rest days. I train the whole body during the week. I need to eat a lot. If I am not eating enough, catabolism wakes me up. I already ...