Questions tagged [strength-training]

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

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possible paths to increase bench press from 140kg (308 lbs) to 160 kg (352) - for 1o reps

I really liked this question below and its answer. Improving my Bench Press - what muscles are used during what phase? I am looking for to increase my bench press from 200 kg to 220 kg. one way I ...
Marcello Miorelli's user avatar
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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 ...
diredragon's user avatar
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Will doing a large amount of shoulder presses interspersed throughout the day improve strength?

Using a kettlebell while sitting at my desk to do occasional shoulder presses over the course of a few hours, I wonder if there's any benefit or am I just risking injury? What volume would I have to ...
Ellocomotive's user avatar
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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 ...
user1172468's user avatar
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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 ...
Moses's user avatar
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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 ...
S. Robert James's user avatar
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How do I set interesting, achievable mid-term (strength) fitness goals?

I've been going to the gym 3-6 times a week regularly for the past 5+ years, with occasional breaks for injuries. I'm no longer a beginner, but I am having a hard time figuring out how to set ...
TMuffin's user avatar
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How to start weightlifting?

Ive(f22) always been very fit and healthy, yet have never quite been happy with how my body looks. Im 5" tall and weigh 113lbs. I'm an endomorph and currently eat 1400 cals a day (I track my ...
ceci cela's user avatar
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RPE for a timed set?

I've learnt the RPE scale based on reps-in-reserve (e.g. 8 = 2 reps left, 9 = 1 rep left, 10 = max). If someone were to ask you for an RPE for a timed exercise, such as holding a plank for 1-minute, ...
C. Lange's user avatar
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How can I improve my vertical and be more explosive?

I play volleyball and I weight train almost everyday. What exercises/muscles should I work to improve my vertical and be more explosive? Anything helps!
DeadMemer's user avatar
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What is the difference between static stretching vs strengthening the antagonistic muscle?

I was trying to learn more about healthy ways to deal with injuries and I think from this video by Athlean-X and this one from Mike they seem to imply that one should basically never statictically ...
Charlie Parker's user avatar
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Whether or not to buy weighted vest

I'm looking into buying a weighted chest vest (probably adjustable 140 lbs in 2.5 increments) and adustable ankle and wrist weights. I do alot of walking and moving around at work but I'm not wanting ...
Slai's user avatar
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Stronglifts 5x5- How can I catch up on weak dead lift and bench?

I've started stronglifts 5x5 about 7 weeks ago. I have started out with a completely empty bar (20kgs) and moved up to the following: Squat 105Kg, Deadlift 102.5Kg, Bench 62.5Kg, OH Press 55Kg, Row ...
Penumbra84's user avatar
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1 answer
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Strength training and longevity

There is a definite correlation with people who strength train and longevity. Even if it is just becuase they slow age-related muscle loss (sarcopenia) people who strength train tend to live longer. ...
Joao Noch's user avatar
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why arms flabby after 5x5 stronglifts?

A little background I have been lifting for a couple years now as a newb but have been able to get my muscles a bit toned and defined they were a bit flabby but not to the extent they are now. This is ...
Jack's user avatar
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Intermittent Fasting Post Workout

I have lost around 33 pounds using intermittent fasting (skipping breakfast by substituting BCAAs). Since then, I have started lifting, first with Starting Strength and now with Texas Method, ...
Saish's user avatar
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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 ...
Alec's user avatar
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Effects of strength training on how fast injuries heal

Suppose you have an injury on one body part (muscles or ligaments,...). Is there any scientific evidence that strength training the other (not injured) body parts speeds up the healing process of the ...
Sarah's user avatar
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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 ...
Mephisto's user avatar
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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 ...
S. Robert James's user avatar
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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 ...
S. Robert James's user avatar
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2 answers
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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, ...
S. Robert James's user avatar
3 votes
1 answer
224 views

How Can I Optimize my Bench Press Training

Last week I learned that my states RAW bench press record in my weight class is only 15-25 pounds heavier than my current 1RM, so I am going to break it. The record is sitting at 286.60 lbs, and ...
Eric Warburton's user avatar
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1 answer
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Should one incorporate rotation exercises into strength training to get strong hips?

Consider a right punch (cross) from boxing (1): hip extension at the rear leg causes a forward momentum of the body that has to be countered by an extension moment at the front knee. This hip ...
Andy's user avatar
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Is deloading useful for recovering?

I think I'm I have a tendon or ligament à bit hurted at the bottom left side of my left chest because for 1 month I've rushed at weights (I've increased it to fast). Should I decrease the weight and ...
JarsOfJam-Scheduler's user avatar
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2 answers
998 views

Warming up and "Greasing the groove" method

"Greasing the groove" or GtG is a training method developed by Pavel Tsatsouline, and made popular through his book 1999 "Power to the People! : Russian Strength Training Secrets for Every American." ...
Quora Feans's user avatar
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3 answers
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Benching/pressing more than three times every two weeks on Starting Strength

On Starting Strength, the lifter is only supposed to be doing bench press every other workout, and similarly for overhead press, so that one is only bench pressing (or overhead pressing) three times ...
user29126's user avatar
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Madcow 5x5 with 2 days schedule, will it work?

Because of long commute and uncertain work hours, right now I'm only able to workout twice a week. Planning to do madcow. As I understand there are 3 days in madcow 5x5: Day 1 is 5x5, day 2 is ...
BillyBudiharto's user avatar
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1 answer
162 views

Negative squats

Can doing negative squats with a belt, going down slowly then using arms to go back up be used to break a squat stalls? If not, are there any other benefit on using negative squats?
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Rotator Cuff Exercise in The Context Of A 5 Day Workout

I apologize if this already has an answer, but the wither questions all seemed slightly different, so I’ll give it a shot here and see what I get. Currently I have a five day work out plan setup like ...
dgo's user avatar
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Distributing workout throughout day

Let's say my workout for a given day includes 3 sets of squats, 3 sets of bench press and 3 sets of rows. Usually, one would do this in a 45 minute workout. Alternatively, I could spread out the ...
carrier's user avatar
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1 answer
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Isometric,Eccentric,Concentric training differences and what each is good for?

As in the title I wish to know: What each of them is? What each of them is good at?(muscle building ,strength building,resistance building,etc.) Why should we include them in our training program? ...
John Pietrar's user avatar
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3 answers
97 views

Prevent hand ache during workout

I've recently started to enjoy working out. However, my hands often feel achey and fatigued after a good workout (I mainly use various dumbbell exercises). How can I help avoid this?
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2 answers
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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 ...
Olav's user avatar
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3 answers
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Wendler 5-3-1 without squats

I currently only have a bench, a barbell and a heap of weights, no squat rack. I want to work on Wendler 5-3-1 (without boring but big) in the standard fashion with one change. No squats(due to the ...
user avatar
3 votes
1 answer
315 views

Do training breaks affect the 'novice effect'?

Starting Strength book mentions the 'novice effect', where a novice can gain strength very quickly and increase lifts every workout. Does taking a break during the novice phase affects this? Is ...
Cleber Goncalves's user avatar
3 votes
1 answer
449 views

Which parameters define a well-balanced full-body strength training program?

I think many have heard this question before, and it is still something that in my opinion seems a bit unclear. A fitness training program consisting of 5-8 compound exercises is considered to be a ...
JavaCake's user avatar
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3 votes
1 answer
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Compound exercise routine using dumbell

Are there standard workout programs available for all-compound exercises using dumbbells? My goal is to improve functional strength.
Swati Priyadarsini's user avatar
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2 answers
2k 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 ...
mart's user avatar
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1 answer
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Bodyfitness vs bikini fitness - genetics

It is known that a lot can be done with the body, but are there any specific genetic conditions that allow you to choose a proper category in bodybuilding? I'm a bit confused by the category ...
Chakalaka's user avatar
3 votes
1 answer
192 views

Squat accessory movements - Does the inclusion of both leg extensions and sissy squats make sense?

When considering quad accessory movements to compliment squats, does it make sense to include both leg extensions and (machine) sissy squats? Or put another way, are these exercises sufficiently ...
JustSnilloc's user avatar
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3 votes
1 answer
151 views

Working out 7 days a week

Is it reasonable to work-out 7 days a week doing strength-training, provided the muscle groups are cycled each day with sufficient rest between each training, or will this be detrimental long-term? ...
Human-Compiler's user avatar
3 votes
1 answer
117 views

What are some exercises that I can do for an easily dislocated shoulder?

Before you answer, here's some background to my shoulder's condition: I seem to have a chronically weak shoulder. For instance, when I play basketball I like to try hard to intercept passes from the ...
David Jr Gbadago's user avatar
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3 answers
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Do I need to be over my maintenance or my actual calories burned to build muscle?

Attempting body recomposition by cycling calories on workout/non-workout days... but, I can't find any sources that really agree on how many calories I need to eat. For instance here's two articles ...
CodeRedick's user avatar
3 votes
1 answer
109 views

How should I interpret this performance standards table?

Starting strength wiki refers to these strength standard tables. Are the values listed there the upper limit for the category, or the lower limit? In other words, I'm 81Kg and I'm able to squat 90Kg,...
Cleber Goncalves's user avatar
3 votes
2 answers
151 views

By systematical training, can strength and muscle continue to grow despite the aging?

Let's say if one starts a good, systematical strength training programme at the age of 30. I would say he should be physically much stronger when he turns 40. What if he just continue this training ...
Zuriel's user avatar
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3 votes
1 answer
405 views

How does Vo2max dieting differ from normal gym more endurance-training dieting? How much intake is enough?

This is my second week of vo2max training where each week has 2 rest days. I train the whole body during the week. I need to eat a lot. If I am not eating enough, catabolism wakes me up. I already ...
hhh's user avatar
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3 votes
0 answers
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Efficiency of my workout program [closed]

I've been lifting for 6 months and I follow this program: Day Exercises Monday Front SquatsDumbbell LungesLeg extensionsLeg PressOverhead PressLateral RaisesFace Pulls Tuesday Bench PressIncline ...
Marios Gretsas's user avatar
3 votes
0 answers
64 views

What kind of exercises should I do to make hard labor easier/safer?

I live a mostly sedentary life but have recently started doing some work on a farm on the weekends. I'm 30 years old but I'm worried about getting injured moving straight into high-strain work -- ...
materialDefender's user avatar
3 votes
0 answers
39 views

How can you best train your labrum?

I've torn my labrum twice. Same labrum both times, right shoulder. Also- both doing the same exercise, Military Press (or shoulder press). The injuries were 10 years apart. One required surgery and ...
Bri Han's user avatar
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