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

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17
votes
4answers
3k views

Protein: How much is too much?

I'm currently taking in 100 grams a day of protien via whey powder. I used to take 250 grams when I was training. I've read that you should intake 1 gram per pound of body weight you have when ...
23
votes
7answers
8k 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 ...
15
votes
2answers
44k views

Stronglifts 5x5: an effective program?

I was recently looking through the Stronglifts 5x5 workout, and I was wondering about its effectiveness. The program has some lofty claims (most do), has a ton of anecdotal evidence supporting it, and ...
5
votes
5answers
4k 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 ...
8
votes
3answers
2k views

How to strengthen my wrists?

While my wrists are fine in general, some of the more strenuous exercises I (try to) do are painful sometimes; for example, one-armed pushups. I used to have more problems, even when doing pull ups ...
7
votes
3answers
2k views

How should I breathe when lifting?

I've heard many different things about how to breathe when lifting? What are some clear, simple, common sense, generally accepted ways to breathe when lifting? (Squatting or pressing.) I'm following ...
2
votes
1answer
714 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 ...
12
votes
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. ...
9
votes
1answer
154 views

What differences in the muscle structure can be seen when trained for Strength vs Hypertrophy vs Endurance?

This question is bugging me for few weeks now. Its not that I didn't try to look up. I never found a complete answer in an understandable language. From the articles I read over internet I could just ...
8
votes
2answers
1k 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 ...
10
votes
1answer
6k views

How to train up to 50 pull-ups?

My target is to do 50 pullups (without coming down in between them of course). Is it more beneficial (faster for me to hit my target) by doing 1-shot as much as I can or is it more beneficial to ...
7
votes
1answer
206 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 ...
7
votes
1answer
1k views

What's the relationship between gaining muscle mass and strength? How do I increase in strength without increasing in mass?

This question is a follow on from http://fitness.stackexchange.com/a/11884/5376. I assumed that as I get stronger, my muscles will get bigger, but it seems that this is not a strictly linear ...
9
votes
3answers
652 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 ...
5
votes
1answer
233 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 ...
12
votes
2answers
3k 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 ...
8
votes
3answers
3k views

What is the opposite exercise of push ups?

I've been doing push ups on a daily basis, and I feel like I need to also train the opposite muscles, to make sure I'm training evenly. What would be a good counter-exercise for push ups?
7
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 ...
2
votes
4answers
904 views

Help to add muscle for a skinny guy with fast metabolism

I'm 20 year old, 5ft8 (1.72m) and weight about 120lbs (54kg). I've recently joined the gym and plan to add muscle (like most people). I'm completely new to this and I have been browsing for research ...
13
votes
6answers
333 views

For the same number of repetitions, does it build more muscle to do fewer sets?

Suppose I want to do 50 pushups. I could do: 10 sets of 5 5 sets of 10 2 sets of 25 1 set of 50 Each option is more difficult than the last. But is it more beneficial? Is it "more pain, more ...
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 ...
8
votes
1answer
1k views

Why are pyramid sets often advised for bodyweight exercises?

A pyramid set is one following a scheme like 1 rep, 2 reps, 3 reps, 2 reps. I've seen this advised to train pull ups if you manage only very few. I looked at the hundred push ups program, here and in ...
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 ...
3
votes
2answers
204 views

Weight training without putting on fat

History The first time I started a strength program I found I could slowly lose a bit of fat during training. Training partner stopped, so did I and I lost a lot of fat (and bit of muscle). Looked ...
2
votes
3answers
124 views

Doing Strength training everyday

I am 5'8 and 84kgs. I used to do all regular sets of exercises like biceps, triceps, chests etc. Yesterday, my GYM trainer walked up to me and said that i need to reduce my belly and do nothing else. ...
9
votes
3answers
427 views

What's the best way for me to start weightlifting?

I've always wanted to lift weights and honestly have no idea where to begin. How do I get started? Do I need to join a gym? find a personal trainer? buy a book and weights? find a friend who ...
5
votes
3answers
415 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. ...
2
votes
1answer
127 views

Compound exercise routine using dumbell

Are there standard workout programs available for all-compound exercises using dumbbells? My goal is to improve functional strength.
1
vote
1answer
49 views

optimal resting period for strength

I'm currently doing a (mainly) body-weight routine that involves 3 circuits of: 15 close grip push ups 15 squats plank 1-2 min 5 chin-ups 5 pull-ups (just started the *ups lagging behind in that ...
7
votes
1answer
3k 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 ...
5
votes
1answer
294 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 ...
4
votes
2answers
813 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 ...
3
votes
1answer
211 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 ...
3
votes
2answers
517 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
3answers
264 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 ...
2
votes
2answers
7k 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 ...
1
vote
1answer
100 views

Skull crusher exercise positions

Usually I do flat skull crushers for Triceps but I have seen some guys doing it in incline and decline way. What is the difference between incline, decline and flat modes? Is it same as we do ...
1
vote
2answers
190 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 ...
1
vote
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 ...
1
vote
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 ...
1
vote
3answers
300 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 ...