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

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664 views

My back goes horizontal (forward) when squatting

When squatting, my back is too horizontal (forward). The bar goes forward of my toes. What should I do to correct this? Is it due to not keeping my lumbar tight enough? Also: I haven't checked ...
4
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3answers
1k views

Should I really lock my elbows and knees when lifting?

When bench pressing, at max extension, should I lock my elbows or keep them loose? What about my knees when squatting? UPDATE: Here are some links from the Mayo Clinic warning against locking joints ...
4
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2answers
1k views

Do ring dips and ring push-ups overlap?

I'm getting a set of gymnastics rings soon, and will be modifying my current strength workouts to use them. I'm not at the stage where I should be doing ring dips yet, but from looking at ring ...
4
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3answers
128 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 ...
4
votes
1answer
105 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 ...
4
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2answers
552 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 ...
4
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3answers
287 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 ...
4
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3answers
2k 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 ...
4
votes
1answer
47 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 ...
4
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1answer
272 views

Strength training for health tips for an endomorph?

I am about to embark on a strength training program, most likely Starting Strength possibly blended with aspects of Strong Lifts. I am a 32yr old male who is out of shape (weak and terrible cardio) ...
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0answers
91 views

Atlas stone experience? [closed]

My current strength routine consists of olympic-style squats, clean & jerks, snatches, clean pulls, that sort of thing. I'm making steady progress, but considering adding some variation. Does ...
3
votes
1answer
182 views

Why are strength programs made the way they are - much of the same, regular intervals, same program for a long time

The strength training programs I have seen typically have: Few exercises Many sets of each Do the same program for a few months then change - Usually for example on kind of pull-down replaced with a ...
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4answers
574 views

Books for learning about strength training and nutrition?

The topic of strength training and nutrition (with respect to fitness) is undeniably complex. As a result of the topic's complexity, there have been many bad books and resources produced over the ...
3
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4answers
176 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 ...
3
votes
2answers
264 views

Why is the single leg deadlift stiff-legged?

I'm wondering why is the single leg version of the deadlift is usually performed with stiff legs. For instance, exrx.net and most of the youtube videos that teach the single leg deadlift show it with ...
3
votes
4answers
593 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 ...
3
votes
1answer
263 views

best way to cheat - cheat day? cheat meal?

I'm on a strict diet which consists of 3000 calories 50/30/20 (pcf) consisting of chicken or beef, green vegetables, eggs, bread, and rice. I'm 5'7" and currently about 8% body fat. I have ...
3
votes
2answers
2k views

Should I lift weights fast or slow?

When lifting weights (squat, bench press, deadlift, whatever) is it better to do the motions as slowly as possible or fast and explosive? I've heard both opinions. Please support your answer. Note: ...
3
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2answers
493 views

Best stretches before weight training

I have a set of stretches I generally do; not sure where I got them from, but they seem to work for me. (I use them for general stretching, not strength training). Now that I'm starting weight ...
3
votes
1answer
349 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 ...
3
votes
4answers
142 views

Alternating exercises from workout to workout?

For my strength/hypertrophy based training program, I've chosen following exercises: Deadlifts (2 work sets of 4 reps) Press (3 work sets of 5) Ring Dips (3 work sets of 9) 1-Legged Squats (3 work ...
3
votes
1answer
896 views

Arching the back during bench press

How dangerous is arching your back while doing a bench press? I've seen tons of guys in the gym who greatly arch their back off the bench, assumedly to assist with the lift. Is this bad, or just an ...
3
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2answers
306 views

What are some exercises for glutes and iliopsas that don't require equipment?

As mentioned in a previous question I am a 100/200m sprinter. I have, what I consider to be, a strong body for my sport (stats at the bottom of the post). Two muscle groups that I am looking to ...
3
votes
1answer
430 views

Upper back exercises to balance out chest workout

I do a lot of chest exercises, and I am worried I am not doing enough upper back exercises to balance this out. Predominantly I am doing chair dips, bench press, dumbbell flys, and push ups to target ...
3
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2answers
218 views

Learning form without weights

One thing I like a lot about the Starting Strength program is its focus on squats. Why? Because I could practice and practice them, getting my form right, without weights. Now that I can squat well, ...
3
votes
1answer
84 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 ...
3
votes
1answer
182 views

Adding Strength Training to Yoga

I'm 40, Male and have been doing hot yoga (Bikram) for a few months - go 4 times a week. I guess my metabolism is slowing down and am having trouble keeping weight off and seem to be loosing muscle ...
3
votes
1answer
266 views

What should I look for in a Starting Strength coach?

What should I look for in a coach? How do I find a good one? My goal is an occasional check up to help me with my form - price prevents regular sessions. I'm considering finding one of the Starting ...
3
votes
2answers
471 views

Basic anatomy for weight lifting and starting strength?

Reading the Starting Strength book, he throws around a lot of anatomical terms. Yet, surprisingly, there's no diagram or chart or glossary explaining what all these are. What's the best way to learn ...
3
votes
1answer
411 views

My leg pinches in to my hip when squatting

I'm doing barbell squats as described in Starting Strength. When I get to a certain depth, I feel my thigh bone (femur?) pinching up against the inside of my pelvis, and feel like I can't go any ...
3
votes
2answers
848 views

What's the exact effect of this training regime? (12-15 reps, 30s - 1min break, 3 sets)

That's the regime I was advised at my gym: 12-15 reps per set - maybe less on the last set 30s - 1min break between sets, 3 sets weights are adjusted so that this is doable, but not by much What ...
3
votes
4answers
2k views

Pain in left palm while doing push-ups

I am a very skinny guy, 180cm tall, weigh 63kg. Even being as thin as I am, I had started to develop a potbelly. So I decided to do small rounds of working out about 10 days ago whenever I can, which ...
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0answers
945 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 ...
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votes
4answers
804 views

Help to add muscle for a skinny guy with fast metabolism

I'm 20 year old, 5ft8 (1.72m) and weight about 120lbs (54kg). I've recently joined the gym and plan to add muscle (like most people). I'm completely new to this and I have been browsing for research ...
2
votes
3answers
245 views

Revised strength building workout - Is this decent? Can it be improved?

Based on my answers to this question, I have made modifications to my workout and would like input if it is now good or if it can still be improved. My revised routine is as follows: 10 pushups. 10 ...
2
votes
2answers
201 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 ...
2
votes
1answer
110 views

What are the outcomes of training unevenly on various body muscles?

While most of the trainers train all of their body muscles, it is possible to skip a few muscles and focus on the rest. The best example is all of the guys who don't care about the legs and can end ...
2
votes
2answers
292 views

How can I improve my training program to become leaner and increase strength?

I am 21 year old male and my overall aim is to lean up and build some more muscle/ increase strength, there fore I have adopted a higher protein intake and lowered my calorific intake, could I get ...
2
votes
2answers
6k views

Pain just above knees after squats

Few days ago i watched a youtube video about how to do squats properly. I followed those steps and did squats but later on i felt pain just above my knees. I was not even able to stand up properly for ...
2
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2answers
104 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? ...
2
votes
1answer
439 views

Bodyweight strength training

Normally I'd be following a typical freeweight strength training program, like Stronglifts 5x5, but lately I have found the necessity to go to a gym is a bit of a problem. Also, I will be leaving for ...
2
votes
4answers
106 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 ...
2
votes
1answer
320 views

What can I do to maintain equal size and strength in both hands?

I m 25 years old and I m going to gym for 3 days in a week. When I workout for biceps in heavy weight, my partner realized that my left hand is exerting more strength than my right hand. When I look ...
2
votes
1answer
106 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
726 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 ...
2
votes
1answer
133 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 ...
2
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2answers
75 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
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3answers
252 views

Is this program good to achieve functional strength and fitness?

That's my plan - every week, at least two of the following: gym, one round of upper body pushing and pulling, leg workout in the 6 reps/3 sets range (edited to add: all isolation movements) + core ...
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4answers
359 views

Strength training weightlifting workout routine

I'm looking for a workout routine between 4-6 days per week to get generally stronger. I've seen a bunch of questions here and webpages with routines, but the schedules seem all contrived. Is there ...
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3answers
285 views

Is my current strength building workout good to start off with?

So I'm about 6 feet tall (183 cm) and weigh about 180lbs (75kgs). I'm looking to get a more toned stomach and gain more strength in my arms. I don't want huge muscles, I just want to get to a more ...