Tagged Questions

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

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2
votes
1answer
125 views

Compound exercise routine using dumbell

Are there standard workout programs available for all-compound exercises using dumbbells? My goal is to improve functional strength.
4
votes
2answers
418 views

How to increase reps on pullups/dips while doing a 2-day-split?

I had to switch from Starting Strength to a 2-day-split because of recovery. The new routine is a push/pull split, done 4 times a week, which looks like this: Sunday/Wednesday: Squat 3x5 Bench Press ...
0
votes
2answers
44 views

Interchanging Workouts

My current workout routine is as follows: Monday : Chest Tuesday : Triceps Wednesday : Lat's/Back Thursday : Biceps Friday : Shoulder Saturday, whole day I go to play cricket and Sunday is rest ...
1
vote
1answer
99 views

Skull crusher exercise positions

Usually I do flat skull crushers for Triceps but I have seen some guys doing it in incline and decline way. What is the difference between incline, decline and flat modes? Is it same as we do ...
0
votes
1answer
63 views

Exercise order for a particular body part?

I have been working out for more than a year now. As there are multiple exercises for a particular body part, is there any order one needs to follow? Say for example, for chest, people generally do ...
3
votes
2answers
366 views

Substituting dumbell bench press for barbell bench press

I would like to begin with the strong lifts 5x5 program. The only problem I have is the lack of a spotter or power rack for the bench press. Would it be a good idea to do dumbell bench press instead? ...
0
votes
3answers
113 views

How to get more protein without wasting food

I know someone who is very fit, and what he does is eat 12 eggs without the yellow part. That's too many eggs for me but i can try. However, i don't feel wasting the most nutritious part, sadly also ...
1
vote
1answer
187 views

Is 20 minutes of HIIT cardio on a stationary bike going to kill recovery on 5/3/1 + Trimuvirate?

to make a long question short, I'm currently doing Wendler's 5/3/1 with the Triumvirate assistance. I'm following the exercises he has in his book as part of the triumvirate because I am interested in ...
3
votes
4answers
676 views

For bench press, should I use dumbbells, a barbell, or the Smith machine?

With my new workout, my trainer has kept a whole day for the chest. Before this I used to decline dumbbell press and do incline smith bench press. Current workout has, Decline, Flat and Incline ...
4
votes
4answers
1k views

Self Training vs Personal Training at the gym

I have been working out for the past 5 months and gains have been moderate (I am an ectomorph, very skinny), have gained around 5 Kg following a workout plan given to me by a trainer. I select weights ...
4
votes
3answers
154 views

The leg workout

I am an ectomorph, looking to increase muscle and mass. My previous leg workout was, Smith Squats Dumbbell lunges Leg extension Leg curls and Calf raises New workout is, Leg Press Leg ...
1
vote
3answers
86 views

Problem with shoulder workouts

So I've been working on shoulders for quite some time. I often only do either: 1.Dumbbell or barbell shoulder presses (overhead, full extension). 2.Wall presses or press ups (push ups). 3.Chest and ...
3
votes
1answer
129 views

When is the best time of day to work out in order to take advantage of hormonal cycles?

Lately I've been hearing a lot about hormonal cycles and how they change throughout the day. From what I've heard, testosterone seems to be lowest in the afternoon and highest in the morning and ...
1
vote
1answer
744 views

Just found a hemorrhoid. Should I lift this friday?

I'm 23 and god only knows how this could've happened. It could either be from the other day when I got trigger happy and evacuated my bowels quickly(I wasn't bearing down hard I just push it all out ...
3
votes
1answer
238 views

What credibility or scientific backing does 1g protein per 1lb of body weight have for its applications?

Say you're of an average weight, not really fat, just skinny and want to put on pounds. People who want to add muscle but are not yet serious bodybuilders(if that's even their goal)are advised to ...
1
vote
3answers
200 views

Lifting babies for strength

I'm a new father (7 months in), and sometimes struggling to pick up and carry my child (previously trained mostly for marathons, so I'm not blessed with copious upper body strength). As of now, the ...
3
votes
1answer
3k views

Does not starting with the empty bar in StrongLifts 5x5 really hinder your ability to add weight every workout?

First, I'd like to supplement with general info about SL 5x5 so I can put my question into context. Sometimes in the newsletter emails I get from Mehdi where people ask him random questions about ...
5
votes
1answer
78 views

is it important to keep both shoulders at equal strength? (If so, why?)

My wife got a hairline fracture in the ball of her shoulder joint about two years ago. Unfortunately, it still hurts when she exercises that shoulder, which limits how much she can train it. If she ...
1
vote
2answers
144 views

One rep max formula - why do I get tired during warm-up

I'm doing a reverse on the one rep max formula. That is, if my one rep max in a certain exercise is 30 kg, then following the 1RM = m(30 + r)/30 formula, you get r = 30(RM - m)/m . But this would ...
1
vote
2answers
47 views

How to keep a specific rhythm during sets?

I would like to keep a consistent rhythm during sets and reps (Like 4 seconds down, hold 1s, 4 s up, pause 1s). Any tips for how to do this? What would ideal cues look/sound like?
6
votes
1answer
246 views

When is isolating certain muscles beneficial?

I have heard that isolation exercises are pointless by some, and that total body workouts are to be abided by. I must digress as, for example, what if supporting muscles are strikingly weak? I have ...
4
votes
1answer
72 views

The effects of strength training volume on recovery

I'm a member of a competitive (Master's) rowing team and a former bodybuilder (20 years). My coach recently announced that as a team, we need to spend more time (six to seven days per week, 45 ...
1
vote
2answers
190 views

How to have short work outs per day to compensate 1 day gym

I have started to do workouts just recently, and I am doing weight training, but I seem to have a very busy schedule so I only get to go to the gym once a week. What I do currently though is I jog ...
1
vote
3answers
355 views

HIT training for strength (bodyweight)

I've been doing a lot of reading over the last few days and I've come across "HIT: High Intensity Training". Now I like the idea of only having to do 1 set (albeit with slow reps) and there seems to ...
4
votes
1answer
127 views

To what extent is someone who does “powerlifting” a “powerlifter”?

I do work out for strength, but I am not a professional powerlifter. Does that mean I have the right to, and expect a respectable position so forth, to be coining/coined as a powerlifter if I just do ...
2
votes
4answers
131 views

More fatigue, DOMS, and pain than improvement in exercise

I am sure this has been asked countless times before, but I seem unable to get a fulfilling workout. I focus mainly on strength training, so I do fast-twitch enabling exercises, heavier weights with ...
5
votes
2answers
1k views

Benefits of having low salt diet?

I am totally aware of the health benefits of having moderate amount of salt (Sodium) in a balanced diet and also down sides of having too much. However, I can see that, in so many healthy cooking ...
6
votes
1answer
130 views

Shoulder Pressing – Training the Negative

I have been working overhead barbell pressing with no leg drive. Lift the weight up and bring it back down into position and then back up. I do this lift as my primary lift for overhead strength ...
1
vote
1answer
58 views

What determines recovery speed, progressiveness, and patternized approaches to falling within the compounds of a structured recovery program? [closed]

Aside from my poor genetics, high body fat, poor fitness, Social Anxiety, bad sleeping patterns, and poverty I can not determine the correct approach to measuring recovery between workouts. Albeit I ...
3
votes
1answer
91 views

How does the weightlifting belt work?

What does a weightlifting belt protects against? How exactly? I can't imagine why wearing it is better, although I have used them and, at least subjectively, I felt more safe and comfortable during ...
2
votes
2answers
81 views

How do I know if I am using my resistance cord in the right way?

I have a new set of Resistance cord that I bought. I am exercising regularly with it, but then how do I know if I am using it in the correct way? Let us say that I am doing the squat with it. I ...
2
votes
2answers
309 views

Why many get stronger by working out with less intensity but every day, with no rest days?

Physiotherapists usually make you do several light sets every day in order to strengthen your healing injuries. Military training consists of lots of calisthenics, almost daily. Not so long ago, it ...
5
votes
1answer
233 views

Specific weigthlifting protocol to strengthen tendons, regardless of hypertrophy or any other goal

This question was indirectly embedded within other more general questions I made in this site, for example here and here. But the scope was more general. I would like to do this specific question here ...
1
vote
2answers
84 views

On the influence of the total number of sets, particularly with regard to tendon progress

I am staying away from the "as-much-as-you-can". Now, in the dumbbells part of my workout I simply mimic a linear load progression at fixed number of reps, á la SL5x5. I just use smaller increments ...
5
votes
1answer
300 views

What is a good upper body strength routine for a cyclist

I have previously done the starting strength program, which puts emphasis on compound exercises with a lower body focus. Recently I have started commuting to work on my bicycle, and my commute ...
0
votes
1answer
236 views

How to workout around a tight Levator Scapulae

My left Levator Scapulae is tight like hell today (probably from incorrectly lifting a heavy gas bottle yesterday) and it is causing some undesirable effects. It is even noticeable in the mirror. I ...
7
votes
1answer
206 views

How can I achieve healthy tendons and balanced muscles, with no particular hurry to bulk up?

I want to be healthy, fit, strong, and flexible. I don't want an impressive Deadlift mark in a few months--and much less a herniated disk or tendonitis from training too hard and too fast. My ideal of ...
3
votes
4answers
874 views

Why do I have a deadlift deficiency?

For a relatively long time now I have been doing Bill Star 5x5 type routine. Weight ~85kg with max bench 130kg, squat 160kgx5 but deadlift is low, I sometimes got sharp pain in my lower back when ...
12
votes
7answers
1k views

What novice program should I recommend to my unfit friends?

I lift, but most of my friends don't. What should I have them do when they (finally!) decide to try coming to the gym with me? My friends are not fit, but also not obese or possessing gross injury. ...
0
votes
1answer
92 views

How are related the weights a healthy athlete can lift in different exercises?

I see that in SL5x5, the weight increments are bigger for Squats and Deadlifts. I am curious about that. It seems obvious too that you are not expected to lift the same weight in an isolating, small ...
4
votes
2answers
779 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 ...
0
votes
2answers
114 views

Getting PAIN when you do something you havent done in a while

It is very common to get soreness/pain/DOMS when you do something you haven't done in a while (like skiing or bench) - Even when working far from max. Is this because something with the muscles, or ...
4
votes
0answers
2k views

Fitness training with varicose veins

Recently my workout buddy was at a phlebologist who diagnosed varicose veins which have to be treated by surgery (just one large vein) the cause of this seems to be genetic and she now have to wear ...
4
votes
3answers
458 views

What are you views on progress between rep range vs. fixed reps?

Assuming the goal is to progress in size and strength using weight training, what are you thoughts on a routine that either: 1) Uses a rep range of 5-8 (for example), where you start workout day 1 ...
5
votes
2answers
759 views

Should I be building strength if I have very tense back/shoulder muscles?

I have very tense muscles in my back (mainly my traps) and I am having trouble relaxing them. Physios have told me that my lower traps and rhomboids are weak and I should be trying to strengthen ...
5
votes
1answer
539 views

Build leg strength while training for 10 mile run

Goal and background: I'm training for a 10 mile (16k) run at the end of July. My typical runs are 6k and my weekly long run is 8k. I'm trying to run 4x per week. My pace is roughly 6 mins/km — so I ...
4
votes
3answers
3k views

Integrating Front lever into training plan - which muscles are used?

I'm currently doing a typical push-pull workout in the gym, mostly with basic exercises (bench press, squat, dead lift, weighted pullup, ...) and low reps. Now I would like to integrate the front ...
9
votes
4answers
930 views

Are there disadvantages to long rests between sets when strength training?

This is assuming I am training purely for strength (it seems there are already topics about this subject from a bodybuilding perspective). Lets say I only barely make it through my first set of ...
2
votes
1answer
114 views

Training load on a diet (am I doing too much?)

I'm 6"1 (187cm) at 194 pounds (88kg) targeting 187 pounds (85kg) and currently eating between 1800 kcal and 2200 kcal daily, with 50 % protein and fat & carbs more or less balanced. I've been ...
2
votes
1answer
1k views

It is Possible To Be A Long Distance Runner and have a Six Pack? How?

General Background I've been long distance running for one+ year and have a marathon under my belt (in addition to dragon boating for three years) and being a college student, my meals usually ...