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

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9
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3answers
593 views

Doing Starting Strength once a week

I'm new to strength training, and, for the time being, can do it only 1 once a week (or maybe every other week). I do aerobic several times a week, and, currently, can't give it up. Should I follow ...
1
vote
1answer
213 views

Side effects of doing half of a “doubled” workout

The P90X chest and back workout consists of a set of exercises which are done in two sets... do each exercise (pushups, pullups, rows, etc) for X seconds (varies for each exercise), and then repeat ...
6
votes
2answers
211 views

How to manage inflammation in a resistance training program?

How does inflammation present itself in a resistance training program (I'm currently using Starting Strength)? If it is catabolic (I am asking because I suspect it is), how can one lessen its effects ...
6
votes
2answers
1k views

Does exercise REALLY increase the basal metabolism rate for any significant length of time after the exercise is over?

I am new to this site, but have read several questions and answers here that are related to this question and have found different contradictory answers. Some say that the only effect is that a ...
12
votes
2answers
2k views

How can I train for a 5K while strength training with StrongLifts 5x5 and minimizing detrimental effects on either?

I followed the Couch-to-5K training program several months ago in preparation for a 5K race but have not run at all since then. I'd like to get back into it by doing Couch-to-5K again. I'm doing ...
3
votes
1answer
276 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 ...
5
votes
5answers
3k views

Resuming workouts after 2 months. Any beginner workout suggestions?

I had to take a break from working out for 2 months. When resuming after a long break, are there any good alternative workout plans that you follow to gain back some of the lost strength and stamina ...
4
votes
3answers
2k views

Bench pressing and deadlift on even days, squat and pull up on odd days. Is this all I need?

I recently read an article in Men's Journal: [A] guy who hasn’t trained in a long time, if ever, will get stronger faster on the simplest program of squats, dead lifts, and presses, three times a ...
3
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4answers
617 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
votes
1answer
294 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 ...
2
votes
3answers
259 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 ...
3
votes
2answers
967 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
2answers
223 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
2answers
505 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 ...
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
votes
1answer
372 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 ...
6
votes
2answers
75k views

Sore after work out - can't straighten arm

I'm in good aerobic shape but never did strength training. Yesterday, I did some basic strength work, using both dumbbells and machines. Nothing too crazy - I started light and built my way up. I ...
4
votes
1answer
123 views

Strength training: what to do when it becomes kind of easy, in order to keep improving

I've been training for several years, stopped for a while then started back but kept working out regularly (4-6 days a week) for the past 2 years. I lift heavy weight, do bodyweight training, skip ...
7
votes
1answer
2k views

How to handle a break from StrongLifts?

I have to take a two week break from my Stronglifts program, and I won't have access to the gym or any weights. On the break I will be doing occasional body weight workouts, but for the most part I am ...
4
votes
4answers
1k views

What's a deadlift supposed to feel like?

I did my first "real" deadlift today, and, it's a very different feeling. Unlike a squat or a bench, where I clearly feel myself pushing against something, when I deadlifted (135 lbs, about what I'm ...
4
votes
2answers
923 views

Weighlifting shoes for a beginner

I'm getting into strength training, following the Starting Strength program, and they advise strongly to buy some weightlifting shoes. (Currently, I'm using some tough hiking sneakers, and don't feel ...
4
votes
2answers
736 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 ...
5
votes
1answer
677 views

What is the benefit of eating excess calories when strength training?

Is there a benefit to eating excess calories while strength training? Programs like Starting Strength suggest that a novice should be eating many calories in excess of what is needed, and that in the ...
3
votes
2answers
507 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
447 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
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: ...
5
votes
1answer
1k views

Effects of aerobic exercise after weight lifting

What are the effects, positive and negative of: Swimming for 30-60 min immed. after weight training and/or Walking briskly a few miles the day after weight training I'm following Starting ...
1
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3answers
385 views

Is bouncing when lifting dangerous?

Some books recommend a gentle bounce when bench pressing or squatting. This feels wrong to me. It feels safer and more controlled to come to a complete stop, then start up again. What should I do?
4
votes
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 ...
5
votes
4answers
438 views

Should I follow the gym's program or just stick to Starting Strength?

I'm trying to follow the Starting Strength program, and need some help with the exercises. The trainers at the gym want you to do a fancy circuit, using some freeweights but mainly machines. Should ...
5
votes
1answer
269 views

Is there an alternative way to warm up for lifts that is less tedious than gradually increasing the set weight?

I'm following a 3x5 weight lifting program based off of the Stronglifts and Starting Strength programs. I've been starting with warm-up sets of gradually increasing weight, as suggested by Stronglifts ...
2
votes
3answers
252 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 ...
1
vote
3answers
287 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 ...
5
votes
1answer
248 views

Strength Training for Running Books - Strength without Mass

I'm a middle-distance endurance runner (58kg BM) and I'm a fan of physiology books such as Lore Of Running by Tim Noakes and De Castella on Running. Can anybody suggest books related to building lean ...
6
votes
3answers
5k views

Should I “feel the burn” during a workout?

I am aware of the other question on feeling the burn, but that question seems to be about feeling the burn after a workout. My question is, should I feel the burn during the workout. At the moment ...
11
votes
2answers
2k views

Leg exercises that complement squats?

I believe in balancing the amount of exercise that I give to each muscle group, but recently it occurred to me that my leg muscles might be imbalanced. More than anything, squats are the number one ...
0
votes
2answers
279 views

Leg-press for women

Is it true that taking too much of weight on the leg-press machine can affect a woman's body.If so what could be an alternative to the same ?
1
vote
1answer
79 views

Does fat negate protein?

I'm mainly concerned about my diet as it relates to strength building. I'm not concerned about other factors because I have a fast metabolism and don't seem to gain weight and am active enough that ...
1
vote
4answers
368 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 ...
7
votes
2answers
2k views

How can you tell that you are eating enough to build your muscles?

So I'm doing a strength training program (Starting Strength) wherein each time I exercise, I increase the weight lifted by a small increment. The other day, I was working out and I 'hit a wall', ...
6
votes
1answer
2k views

Is it possible to gain muscle with cardio/aerobics?

I believe the best way to gain muscle is heavy weightlifting. I've done that before using a routine based mainly off of the Stronglifts program and I saw good results. However, until recently I was ...
8
votes
2answers
983 views

Starting Strength: a practical program?

Based on this site's recommendation, I got a hold of Starting Strength. It's clearly a spectacular book. But, as a beginner, I find it hard to make practical. It has lots of deep knowledge about ...
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 ...
4
votes
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 ...
6
votes
2answers
4k views

Push-ups - small range of motion vs full range of motion?

I'm curious about the affects of "range of motion" when doing push-ups. What are the pros/cons to doing push-ups using high reps, small range of motion vs low reps, full range of motion? Here is how ...
4
votes
2answers
3k views

Strength training after back injury

I recently injured my back and am anxious to get back to the gym, but I'm used to free-weight exercises and not exactly excited about having to use machines. Are there good options for lower body, ...