An exercise/program designed to increase your muscle mass/lifting capacity.
20
votes
2answers
218 views
Should cyclists use weight training to strengthen underutilized muscles?
I've read (and it seems intuitive) that cycling exercises some muscles more than others. Other than the obvious lack of an upper-body workout from cycling, are there specific muscles that tend to be ...
12
votes
2answers
33k 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 ...
11
votes
2answers
910 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 ...
11
votes
1answer
147 views
What exercises produce longer, higher running jumps?
I want a higher and longer jump. What exercises should I use to jump further and higher? I'm specifically talking about jumping from a running start.
I am only interested in bodyweight exercises for ...
9
votes
3answers
241 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 ...
9
votes
2answers
1k 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
396 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 ...
8
votes
2answers
779 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 ...
8
votes
1answer
182 views
What is the optimum training intensity to prevent atrophy when on a caloric deficite?
I know that when I'm on a caloric surplus, I stimulate hypertrophy best if my training intensity lies somewhere between 6-12RM.
Now let's say I'm on a caloric deficite. What intensity is optimal for ...
7
votes
4answers
210 views
Are there disadvantages to long rests between sets when strength training?
This is assuming I am training purely for strength (it seems there are already topics about this subject from a bodybuilding perspective).
Lets say I only barely make it through my first set of ...
7
votes
5answers
230 views
Stronglifts 5v5 : Where do I go from here?
So let me start by saying, This is the best program I have ever followed in my life. I am in the best and strongest shape I have ever been in my entire life, and I can attribute most of it to ...
7
votes
1answer
496 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 ...
7
votes
2answers
854 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
2answers
542 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 ...
6
votes
3answers
999 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 ...
6
votes
3answers
2k 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 ...
6
votes
3answers
330 views
What's good technique to load plates when deadlifting?
I find it hard to load and unload plates when the bar is on the ground for deadlift.
When the bar is on the rack, it's easy to put the 45 lbs on and off. But, when the bar is on the ground, it's ...
6
votes
2answers
1k views
What's the minimum amount of strength training that will yield a measurable benefit?
I'm not an athlete – I just want to be healthy and fit with decent muscular strength.
What's the minimum amount of strength training that will yield a measurable benefit?
For instance, sitting ...
6
votes
1answer
944 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 ...
6
votes
2answers
292 views
What is the best iOS App for tracking Starting Strength progress?
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 ...
6
votes
2answers
130 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
1answer
226 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 ...
6
votes
2answers
3k 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 ...
5
votes
1answer
994 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
4answers
330 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
2answers
281 views
What can improve external shoulder rotation while squatting?
External shoulder rotation (or lack thereof) is becoming a problem for me as I squat a little heavier.
It's preventing me from having a nice low bar and also forcing me to take quite a wide grip.
...
5
votes
1answer
351 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 ...
5
votes
2answers
44k 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 ...
5
votes
1answer
299 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 ...
5
votes
1answer
848 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 ...
4
votes
5answers
1k 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
2answers
2k 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, ...
4
votes
2answers
1k views
Wide grip pull-ups vs “normal” pull-ups
What is the purpose why people do wide grip pull ups? I know that these pull-ups are harder, but I would like to know why. Are there different muscle groups being stressed? Or is a wide grip pull-up ...
4
votes
3answers
1k 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 ...
4
votes
2answers
335 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 ...
4
votes
3answers
509 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 ...
4
votes
2answers
907 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 ...
4
votes
4answers
456 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
1answer
146 views
Strength training for health tips for an endomorph?
I am about to embark on a strength training program, most likely Starting Strength possibly blended with aspects of Strong Lifts. I am a 32yr old male who is out of shape (weak and terrible cardio) ...
4
votes
1answer
178 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 ...
4
votes
0answers
67 views
Atlas stone experience? [closed]
My current strength routine consists of olympic-style squats, clean & jerks, snatches, clean pulls, that sort of thing.
I'm making steady progress, but considering adding some variation. Does ...
3
votes
1answer
170 views
Why are strength programs made the way they are - much of the same, regular intervals, same program for a long time
The strength training programs I have seen typically have:
Few exercises
Many sets of each
Do the same program for a few months then change - Usually for example on kind of pull-down replaced with a ...
3
votes
1answer
104 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 ...
3
votes
4answers
399 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
2answers
480 views
What type of pants are good for weight lifting?
I'm more comfortable weight lifting in pants than in shorts, but find they inhibit proper knee position when squatting. Are there any types of pants or material that will stretch well enough to be ...
3
votes
2answers
1k 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: ...
3
votes
1answer
238 views
Arching the back during bench press
How dangerous is arching your back while doing a bench press? I've seen tons of guys in the gym who greatly arch their back off the bench, assumedly to assist with the lift. Is this bad, or just an ...
3
votes
1answer
191 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 ...
3
votes
2answers
573 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 ...
3
votes
1answer
161 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 ...
