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

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1answer
172 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
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4answers
588 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
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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
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3answers
153 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 ...
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3answers
85 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
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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
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1answer
496 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 ...
2
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1answer
212 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 ...
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3answers
198 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 ...
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1answer
2k 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
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1answer
76 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 ...
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2answers
142 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 ...
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2answers
46 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
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1answer
239 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
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1answer
66 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 ...
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2answers
184 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 ...
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3answers
339 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
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1answer
126 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
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4answers
130 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
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2answers
984 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
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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 ...
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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
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1answer
90 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
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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
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2answers
293 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
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1answer
226 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 ...
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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
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1answer
295 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
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1answer
218 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
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1answer
204 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
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4answers
834 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 ...
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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
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1answer
91 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
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2answers
752 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
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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
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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
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3answers
431 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
744 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
497 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
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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
908 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
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1answer
113 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
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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 ...
3
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1answer
205 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 ...
7
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4answers
2k views

Should I lock out my shoulders at the bottom of a pull up?

When I'm doing pull ups, I try to go all the way down until the arms are straight, but I do not lock out my shoulders. Recently, I thought in order to get a greater ROM, it might be a good idea to ...
3
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2answers
351 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 ...
8
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5answers
732 views

Stronglifts 5v5 : Where do I go from here?

So let me start by saying, This is the best program I have ever followed in my life. I am in the best and strongest shape I have ever been in my entire life, and I can attribute most of it to ...
2
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1answer
663 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 ...
10
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3answers
406 views

What is the optimum training intensity to prevent atrophy when on a caloric deficit?

I know that when I'm on a caloric surplus, I stimulate hypertrophy best if my training intensity lies somewhere between 6-12RM. Now let's say I'm on a caloric deficit. What intensity is optimal for ...
21
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2answers
577 views

Should cyclists use weight training to strengthen underutilized muscles?

I've read (and it seems intuitive) that cycling exercises some muscles more than others. Other than the obvious lack of an upper-body workout from cycling, are there specific muscles that tend to be ...