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

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0
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1answer
62 views

How do you maintain a healthy shoulder? [on hold]

Shoulders problems are usually the bottleneck in training heavy weights, what kind of exercise or stretches would you do to ensure a healthy shoulder?
4
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3answers
121 views

Will doing heavy deadlifts once a week increase muscle size?

Because of time problems due to school, I only go to the gym once a week. On that day I do heavy deadlifts to get stronger (one of my goals), triceps, and calves. I'm small, and am wondering if this ...
3
votes
1answer
68 views

Uneven butt cheeks

I'm 15 years old and started lifting about 5-6 months ago. I started to lift because I wanted a booty and muscular legs. I have always been skinny so I am set on gaining weight in muscle. My right ...
4
votes
1answer
54 views

Growth hormone and training at night

Given this: http://www.precisionnutrition.com/all-about-gh and specifically the graphic there, is it theoretically possible that training hard / eg lifting intensely, at night takes advantage of peak ...
1
vote
1answer
143 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 ...
1
vote
1answer
128 views

How does muscle confusion work?

I just found out about P90x and it seems they use the muscle confusion theory. But how does it work neurologically and as far as creating muscle mass is concerned? What would a typical routine be? ...
3
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2answers
94 views

Rectify different arm strengths?

I'm looking for some help with regards to my arm strength. My right arm is weaker than my left. A couple of years ago I dislocated my right shoulder. I was given the all-clear from the Dr's when ...
2
votes
3answers
90 views

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 ...
25
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7answers
9k views

What exercises are good to build up to performing chin-ups?

I can't do a single decent chin-up, are there any easy alternatives that I could build up in quantity as a forerunner to being able to do chin-ups? Alternatively are there are any weights exercises ...
1
vote
1answer
63 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 ...
2
votes
2answers
96 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 ...
3
votes
3answers
65 views

Proper Form and Technique for Dumbbell Clean

I'm currently working my way through starting strength (thanks to Dave Liepmann for the suggestion last time I posted on here) and I'm doing all of the initial exercises (squat, deadlift, bench press, ...
1
vote
2answers
89 views

Auxiliary exercise to help my inverted rows to progress

Apart from some light auxiliary RTC work, my workouts consist of bodyweight squats, inverted rows and push ups, the two latter in the form of lighter versions on the bar of a Smith machine. I have ...
3
votes
4answers
75 views

Less sleep the night before, in order to sleep more the night after a strength workout

I know about the importance of good sleep after strength workouts, due to the release of growth hormone during deep sleep. No matter how hard I try, my body refuses to sleep more than 6 hours. Going ...
6
votes
1answer
137 views

Should I wait until my muscles are 100% free of any signal of soreness before training for strength again?

I am trying to avoid injuries at all costs while still training for strength. I seem not to have the greatest recovery ability (42 yr male, healthy but unable to sleep more than 6 hours a day on ...
4
votes
3answers
220 views

How many times a week should I deadlift and squat as a beginner?

I am a 32 year old guy. I haven't done deadlifts or squats before, but occasionally did workouts on individual muscle groups, and running. I am looking forward to building strength, gaining muscle ...
0
votes
2answers
107 views

How do I make my muscles harder/firmer? [duplicate]

I'm into bodyweight training and it's worked better for me than the gym. I follow the Convict Conditioning program and it's working well for me so far. I'm noticing progress every time I work out so ...
2
votes
1answer
77 views

Effects of not extending arm fully during bicep curl

I've recently started working out at a gym, and I've been critiqued by a friend with whom I work out that I don't do the exercises as they are supposed to be done. I.e. when doing bicep curls I tend ...
1
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5answers
60 views

How to further my training without going to a gym?

My current training sessions consist of the following : 10 elevated push ups (foot on an elevated platform) 25 squats 30 second planks 3 reps of the above, once every other day, totalling about ...
1
vote
0answers
39 views

Bench Press Shirt? [closed]

Does anyone have any hands-on experience or advice on how to use the so called "Bench shirt"?
0
votes
1answer
28 views

Why does my RHR rise every day after a strength workout?

I measure my resting heart rate every morning before turning out of bed. The day after a demanding strength workout I find it has risen as compared with the day before. I had thought it was merely a ...
6
votes
4answers
2k 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
3answers
206 views

How does strength training affect one's health and life expectancy in the long run?

I understand that aerobic exercise are very beneficial for one's health, but I always have doubts about muscle training. I know that bodybuilding makes you heavier, stronger and more attractive, but ...
3
votes
3answers
63 views

How to reduce risk of injury in strength training (when not training at a gym)

I have been thinking about taking up weight training, mainly to build up by back, triceps, and biceps. I did not want to go to a gym to do the exercises, though. I would prefer to do them at home but ...
3
votes
2answers
52 views

Should I do weight training while sick?

If I catch a cold or have some sort or minor infection I usually feel I'm not on my top condition, however I'm healthy enough to go work and function normally. I feel I could also go to gym, but I'm ...
2
votes
1answer
49 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 ...
1
vote
1answer
59 views

Is my training regime going to build muscle mass?

I'm aiming to build muscle mass by going to the outdoor gym in my area. This is the routine I've been doing for the last few months Saturday 5 sets of 10 pull ups 5 sets of 25 push ups Sunday 5 ...
0
votes
2answers
106 views

3 day split workout + running between workout days?

I recently started going to the gym again after a year of little to no sports except long runs and walks and virtually no upper body exercises except a year of PT (popped my shoulder in a bad ...
4
votes
1answer
180 views

Can a two weeks pause have a positive impact on strength training?

I am 42 yr old and have been doing a simple bodyweight squat/push/pull routine every third day for a few months. Then I had not any time for exercising any more during 13 days. Today I came back to ...
2
votes
2answers
87 views

Incline Row Machine vs BB Pendlay Rows

I'm doing SL5x5 and, for my without tonight, I swapped the normal Pendlay rows with the incline row machine. I was quite shocked at the weight difference. Normally, I'd be rowing around 115 but with ...
0
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2answers
64 views

Avoiding banned substances [closed]

I'm looking around for some good supplements and have been recommended Matrix Anabolic Gold, but I'm keen to check there's no banned substances in it. informed-sport.com is good for checking a ...
0
votes
1answer
95 views

Critique my SL + Greyskull hybrid

I really like Strong Lifts, but it isn't working well for me anymore. Too many resets and not making it past previous resets. Admittedly, my lack of progress is likely attributable more to my lack of ...
2
votes
2answers
185 views

Sprinting and weight lifting

TL:DR I want to do one day weights, next day sprint, repeat. Viable? Is lifting weights every second day, and sprinting every alternate second day a viable plan? I am 6ft tall at 78kg(172lb), ...
2
votes
3answers
58 views

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 ...
4
votes
2answers
138 views

Home workout exercises with minimal equipment

I'd like to start doing workouts with the goal of becoming stronger, building endurance, and being more fit in general.(Also, I don't currently need to worry about losing weight, 5'6" 125 lbs.) Why ...
3
votes
1answer
47 views

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 ...
1
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2answers
97 views

Best way to achieve muscle activation in the lower abs?

I have back problems and need to work on my posture, one element is the lower ab to 'pull' my lower back into a more upright position (I tend to fall into a hollow back). When I ask about ...
5
votes
1answer
3k 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 ...
2
votes
2answers
51 views

Joint strength progress

Normally my workouts are HIIT style, so there are not many reps. So far I am quite satisfied with my progress, but after some minor injury on my knee in am wondering if lowering weight and increasing ...
0
votes
1answer
55 views

Can I take the core exercises out of a simple strength routine composed by squats, rows and push-ups?

I have been running every third day for six months now. About a month ago I added a simple, full-body resistance training workout each day before running: BW Squats progression Inverted Row ...
9
votes
2answers
641 views

In a bench press, are there any tricks for determining which muscles are the weakest?

Is there some trick to determine which of the three basic muscles is the weakest in a bench press? I'm referring to the pectorals, shoulders and triceps. I have been working my chest with dumbbell ...
3
votes
2answers
129 views

what's the reality that keeps progressive strength training from being constant?

I'm looking at my progressive intermediate weight training program, and I'm a little more than halfway through my 12 week program. As expected it's been terrific, I've steadily been gaining strength ...
2
votes
1answer
537 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 ...
5
votes
3answers
478 views

Hack for fixed dumbbells

I've found different ways to add smaller increments to certain equipment in our gym. For example, for cables (where each plate weighs 15 lbs), I place a 5 lb or 10lb dumbbell above the first plate. ...
0
votes
0answers
42 views

Should I drain canned cod liver?

My product has 115g contents of which I drain 52grams of oil (which is roughly 450kcal). Should I keep draining it? Is it pointless to eat this product, because I'm either wasting it or taking in too ...
18
votes
1answer
2k views

How is muscle repair affected by a caloric deficit?

Background Weightlifting creates micro-tears in the muscle. Protein and other nutrients repair the tears so the muscle grows back stronger and larger. Question How is muscle repair affected by a ...
4
votes
1answer
173 views

What are some good strength training routines for runners?

I'm looking for suggestions for a 60-90 minute session, complete with exercises, sets, weight, rep, etc. My primary goal is to build speed for 5k trail races.
1
vote
1answer
30 views

What are the strengths and weaknesses of shorter bouts of resistance training?

Currently I am assisting in collecting data for a study on movement patterns and coaching at a small fitness facility. The nature of my work does not provide consistent time to train, so I find ...
7
votes
3answers
1k views

How to become good at lifting and holding my girlfriend in arms?

I want to be able to lift my girlfriend in arms and hold her while walking for a while. It of course shouldn't seem struggling and I should be able to talk, laugh or even kiss while doing this. ...
1
vote
3answers
88 views

Is controlled release of muscle contraction more beneficial than free release?

I used to think that best way to train a muscle is to do reps very slowly, but from the ACSM's manual I learned that it is a myth. Now that made me wonder about controlled release of muscle ...