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

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0answers
44 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 ...
3
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3answers
168 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
57 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?
5
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2answers
321 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
43 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 ...
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1answer
54 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
67 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
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2answers
140 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
50 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 ...
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1answer
60 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
109 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
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1answer
128 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
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3answers
151 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
102 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
175 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
56 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
87 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
71 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
122 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
86 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
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1answer
65 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
181 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
232 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 ...
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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
votes
2answers
110 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
169 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
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4answers
578 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 ...
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1answer
31 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
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1answer
112 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
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1answer
60 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
88 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
90 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
126 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
62 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
111 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
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6answers
2k 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
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1answer
61 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
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1answer
37 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
68 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
247 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
109 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
40 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 ...
2
votes
1answer
58 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 ...
1
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1answer
37 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 ...
2
votes
1answer
65 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 ...
0
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1answer
109 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?
4
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1answer
2k 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 ...
5
votes
4answers
475 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 ...
6
votes
1answer
71 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 ...
5
votes
2answers
148 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 ...