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

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2
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1answer
163 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
2answers
39 views

How to find someone that can direct my training to a safe path, what is the name of such profession and where should I look?

In my country of origin it is very difficult to find a good coach to supervise your training. Specially useless are those guys you find as gym staff with "ask me" written in the t-shirt, because they ...
1
vote
1answer
53 views

Is there any benefit to Touch-and-Go Deadlifts?

As per the question title, is there any benefit to doing touch-and-go deadlifts rather than the more "full" reset deadlifts? That is, does the touch-and-go variant provide any specific benefits to ...
4
votes
5answers
168 views

Can you gain strength in your legs with bodyweight squats only?

A known book about bodyweight training written by a fictitious convict athlete, states that you can gain strength in your legs without using weights at all, by means of exercise variations that will ...
1
vote
1answer
24 views

How can the CNS possibly need recovery after a strength workout?

In the last days I have read here and there some comments about CNS (central nervous system) fatigue produced by heavy lifting, and about allowing recovery for the CNS, not only the muscles. It does ...
3
votes
1answer
27 views

Is casein a better choice for people with limited recovery ability?

My body takes several days to recover after each full-body workout. Several things may play a role on this fact (lack of abundant sleep, mid-age, whatever) but in any case it is very noticeable and I ...
3
votes
2answers
500 views

Can I do both weight training and BodyPump?

I was expecting to get a bit more cardio from a BodyPump but experience was different. I felt like I have done a full body strength session. Should I go for less weights? And do I need a rest day ...
5
votes
5answers
10k views

What is the best iOS App for tracking Starting Strength progress? [closed]

What is the best iOS application for recording and tracking progress in Starting Strength? I need an app that tells me which lifts I am supposed to do on which day. It must also allow me to input my ...
5
votes
2answers
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 ...
1
vote
1answer
30 views

How to implement micro periodization in a routine covering a wide rep spectrum

I wanted to train for strength, with no hurry. Forced by the personal need of building strong conective tissue and avoid injury at all costs (42 yr, untrained, somehow prone to injury) I implemented ...
2
votes
1answer
202 views

Is doing the whole rep range from 3 to 15 reps before adding weight a waste of time?

I start every exercise with 3 sets of 3 reps, then I add between 1 and 3 reps each workout, so that it takes me very long to achieve 3 sets of 15 reps. Then I increase the load and start again with 3 ...
1
vote
1answer
44 views

2-day split with weak grip: vertical/horizontal or push/pull?

I have been doing a full-body workout for five months now. The main pull exercise was the inverted row. I have been lowering the Smith bar since I started five months ago. Currently I am "lifting" ...
0
votes
1answer
28 views

Why am I experiencing DOMS in my legs when I'm currently not working out?

I feel Delayed Onset Muscle Soreness in my thighs, however I do not work out. The only thing I do in the gym is cardio. I do the elliptical for about 45 minutes a few times per week at a very fast ...
4
votes
2answers
255 views

Can light activity on recovery days accelerate progress?

I am just starting off and have made a 3 days per week routine with body weight and dumbbell exercises. I am not seeing much of a progress in terms of fat loss two weeks into the routine.(I do 16-20 ...
1
vote
1answer
45 views

Squatting/Deadlifting - Form when adding weight

OK, so, the gym I go to has standard weight plates, from 5KG to 25KG going up in 5KG increments...the other day, I was front squatting, I wanted to go up a little, but realised I can't go up in 1KG ...
0
votes
1answer
24 views

Strength training and BMR correlation?

Is there an observed or measured correlation between BMR and strength training? (Maybe in a form of x-y graph) Or muscle weight VS BMR would be useful as well. I'm not even a beginner at strength ...
1
vote
1answer
53 views

Does my routine adversely affect me?

I am a 15 year old male, and I started exercising about 6 months ago. However I managed to procure a pair of dumbbells at the beginning of April, and have been exercising with them so far. My question ...
4
votes
4answers
198 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 ...
0
votes
1answer
91 views

How do you maintain a healthy shoulder? [closed]

Shoulders problems are usually the bottleneck in training heavy weights, what kind of exercise or stretches would you do to ensure a healthy shoulder?
3
votes
1answer
143 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
62 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
129 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
votes
2answers
104 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
121 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 ...
26
votes
7answers
10k 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
70 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
100 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
79 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
109 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
83 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
161 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
294 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
186 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
103 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
vote
5answers
63 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
44 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
32 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
234 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
65 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
53 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
52 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
61 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
144 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
231 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
129 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
votes
2answers
84 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
130 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
243 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
59 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 ...