Resistance training with barbells, dumbbells, kettlebells and other weights. Questions involving how to lift and maximizing lifting performance. Includes powerlifting, bodybuilding and Olympic lifting.

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What is the meaning of: 5 sets of 3, 2, 1 reps?

I first encountered the 5 sets of 3, 2, 1 reps instruction here. Some say those are movement timings for concentric contraction, pause and eccentric contraction. Somewhere else, there where theories ...
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0answers
32 views

Bench Press Shirt? [on hold]

Does anyone have any hands-on experience or advice on how to use the so called "Bench shirt"?
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3answers
57 views

Effects of adjusting set range instead of rep range

Background: There's constant talk about how low rep-ranges favor strength gains, while high rep-ranges favor size gains. At least, that's the general consensus, it seems. During my last few ...
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3answers
100 views

Stronglifts Adaptation Questions

I'm currently doing StrongLifts however I have changed the bench & squat parameters to 5x8 instead of 5x5. I've also added in some accessory stuff (flies, curls, skull crushers, pull-ups on days I ...
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1answer
44 views

Increasing muscle/fat ratio while remaining at the same (ish) weight

Background: For the past 6 months, I've gone from 89kg to 81kg bodyweight, while doing mainly 8-rep sets on most exercises. Keep in mind, before I started working out a couple years ago, I was at ...
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2answers
99 views

Does weighlifting have the same benefits as HIIT?

Background of HIIT High intensity interval training (HIIT) is generally performed by sprinting close to maximum capacity followed by rest. The process is repeated several times. Proponents of HIIT ...
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5answers
214 views

Getting fatter with weight training

I am a 32 year old female who started weight training about 1 month ago after doing lots of cardio work. I really enjoy it and am building the weight slowly each week. I am also trying to move to a ...
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1answer
47 views

Long legs squat foot position and posterior chain

I've read a fair bit on this but just wanted to see what other opinions there were on this. I'm 193cm (6'4") with an inside leg of 84cm, I've got longer than average leg to upper body ratio. When ...
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1answer
42 views

Weight lifting gloves with straps between fingers

I recently purchased some (different to my usual) weight lifting gloves with extra padding on the palm, really for doing tricep dips on bars. Between the fingers are some straps, so the first two ...
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3answers
71 views

Should i do weight lifting for building muscles? I am already doing kickboxing on weekdays

On weekdays i am doing Kickboxing for an hour under the guidance of a recognized trainer in our area. Kickboxing is helping me a lot to tone the body and specially in weight loss. My height is 5'10 ...
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2answers
79 views

Weight lifting and dental care

Are there any effects when it comes to weight lifting in our dental or teeth? Does lifting heavy will cause toothache?
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1answer
39 views

5/3/1 Assistance work for deadlift and OHP

I am running 531 3 days a week, combining the OHP and the deadlift on the same day. My question is what to do for assistance work on these days? For my squat and bench I'm running boring but big, but ...
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1answer
85 views

What can I do to strengthen my hand? [closed]

About 6 weeks ago, I was doing heavy cleans from the blocks. On the last, my knee lined up with my elbow and forearm, catching the weight and forcing my hand to bend backward. I can use it day to day, ...
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2answers
58 views

Negative rep workouts - how often?

Negative reps, i.e. reps that focus on the eccentric part of the movement rather than the concentric, are supposed to result in more intensive damage to your muscle, and have also been shown to give ...
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1answer
200 views

What happens to your muscles when you stop working out for several years?

I go through spurts of working out. I'll decide to get a gym membership, achieve decent results over six months, and then, for whatever reason at the time, I'll stop and won't exercise at all for ...
2
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2answers
57 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 ...
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1answer
32 views

For lying leg curls, should the pelvis tilt or be neutral?

If it does tilt, which way? This is on a flat bench. The reason I ask is that I am recruiting lower back muscles and glute muscles instead of just hamstrings, and a pelvic tilt shifts the focus to ...
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1answer
71 views

Eating a big meal around a weightlifting workout - before or after? [duplicate]

When is the best time to eat a big meal when weight training - before or after the workout? Also how much time before or after is optional / beneficial?
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1answer
109 views

arm muscle size not increasing

A few months ago, my triceps starting showing. I've been regularly going to gym and my diet consist of protein, crab and veggies (broccoli) and follow "Rule of third" 1/3 of protein, 1/3 of crab and ...
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2answers
617 views

Should we do running and lifting on the same day or on different days?

While putting dishes from dish washer into the cabinets my arms got tired! So time to go back to gym and exercise! If I want to start for the first few weeks with moderate running in target heart zone ...
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4answers
1k views

How old should children be to train with weights?

I have heard a lot of different answers for this, from six to eighteen. I would like for someone who actually knows what age is appropriate to answer this. Also, how much weight training is safe for ...
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1answer
56 views

German Volume Training 10 sets X 10 reps

I am curious as to what others experiences with this training program are. Did you gain the 5-12 lbs of muscle over the 6 week period that promoters such as Charles Poliquin claim to be the norm ? ...
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2answers
186 views

Why does Dmitry Klokov stagger his feet?

Dmitry Klokov, olympic medalist and renowned heavyweight lifter, does something very unusual with his feet in both the snatch and the clean and jerk. In the below picture, he can be seen with his ...
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1answer
74 views

What Limits the Repetitions One Can Perform?

What is the scientific explanation of why one can only do a certain number of repetitions of an exercise before becoming unable to? For example, at my current state I can only do 8 repetitions of a ...
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2answers
45 views

can only lift lower body and core

For the next 6 months or so I can't lift upper body as I'm recovering from labrum repair surgery. I can't squat (bar goes on back, I would assume is not good) or deadlift (pulls on shoulder), but I ...
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2answers
290 views

What is the minimum amount of time someone might need for muscles to recover?

I know there have been answers to this question, but I'm looking for something specific. The workout has just been completed. Now, what is the minimum amount of time required for the muscle group ...
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2answers
144 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), ...
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2answers
92 views

When to do conditioning while on Wendler's full body routine?

I'm running Wendler's "doing more with less" set up, as seen here http://www.jimwendler.com/2012/03/doing-more-with-less/ My question is when to fit in conditioning work (I.e. Hill/flat sprints). ...
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3answers
134 views

How do I fix my Power Clean?

Background: I am changing my current barbell routine from StrongLifts to Starting Strength. Problem: One of the five lifts in Starting Strength is the Power Clean, and my form is absolutely abysmal ...
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6answers
212 views

What should I do if I can just barely complete the lift sets?

It is often recommended to do a given number of sets of a given number of repetitions of weight lifts (regardless of your exact training methodology, which mainly dictates the number of sets and ...
4
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1answer
67 views

Weightlifting for people with scoliosis

I have mild scoliosis and have been told by every doctor I've spoken with to avoid lifting anything heavy. On the other hand, I've met a number of people who have scoliosis and have succeeded in ...
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3answers
449 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. ...
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1answer
161 views

Never skip leg day?

Currently I am gaining strength (and muscle) with a 3-way split. Back- biceps Chest - triceps Legs - Shoulder This however is my concern, I am getting married in 6 months and bought a suit which ...
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3answers
175 views

Why does Starting Strength prescribe minor resets?

Rippetoe's Starting Strength recommends that when you fail to get all 3 X 5 reps for 3 workouts in a row on a given exercise, you do a "minor reset" in which you drop the weight of the work set to 90% ...
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2answers
127 views

As a recreational weight lifter, how do I ensure that I minimise long term health issues?

I have been weight lifting for two months (squat, bench and deadlift), and while I have been very happy with the short term benefits of my new routine, I'm concerned about the negative long term ...
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5answers
2k views

Can someone who takes steroids get muscle mass even without lifting?

My impression given what I read on the internet about it was that steroids help your body recover much faster after workout. So for the recovering to work, you still have to damage your body in the ...
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3answers
232 views

Lifting Iron (strength training) vs pushups ( knuckle)+ body weight squats+situps

Assuming your aim is to get better at martial arts not bodybuilding (hence strength training: lets take Rippetoe's 3x5). Which would improve performance? Also can they be done side by side? because I ...
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2answers
62 views

In double overhand grip for the deadlift, do the fingertips touch the palm?

The bar tends to slip down until my fingers are like hooks and the bar is barely touching my palm. Should I be gripping tighter?
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1answer
59 views

High metabolism problems

I fluctuate in my weight very regularly. I can gain 5 lbs in 1-2 days, no problem. But if I don't workout and or eat the same amount as I did the day before, the 5 lbs magically disappears. It's ...
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0answers
34 views

Will hypothyroidism affect my exercising and or bodybuilding

I am 51 years old, 5'1", 150 lbs, and I have hypothyroidism. I ride my bike about 5 miles a week. I walk about 2 miles a week. I do 30 minutes of light exercise a day. Should I be doing more ...
2
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2answers
330 views

Trouble falling asleep after a workout at night

It started happening a while ago and has been getting worse. I usually workout from 6-7 in the evening (unfortunately can't workout any time before that due to my schedule) and go to bed around 10:30 ...
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2answers
77 views

Creatine supplementation for a Vegan athlete

Any thoughts on creatine supplementation (quick release capsules 4,000 mg) for weightlifting? I caveat this request with the fact that I am trying to limit my intake of animal products to a minimum ...
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3answers
211 views

I get out of breath, like doing cardio, while deadlifting

I just started weightlifting a couple of weeks ago. Right now, I'm deadlifting 65 lbs for 3 sets of 15. When I'm done deadlifting, I usually breathe heavily and have a high heart rate, like I had just ...
3
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1answer
111 views

Why do my muscles ache the day after I lift ? How come not asap after my workout or during?

They say muscles ache after a workout because the workout causes wear and tear of the muscles. Why doesn't the pain start asap ?
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0answers
21 views

How do you know if you are eating more than required for building muscles? [duplicate]

How do you know if you are eating more calories than required, if you have 1) Some belly fat to lose and 2) need to gain muscle mass When both are equal priorities?
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2answers
99 views

Suddenly not sore anymore?

I began tranining split training 3 months ago, about 4 days a week. I am normally SO SORE after every workout and have been making gains in strength and size. I took about 2 weeks off from the gym ...
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3answers
78 views

ways to improve a glute/leg workout?

I am female, 145 pounds and 170cm tall. I go to gym 4 times a week and do split training. I have noticed quite some gains on my legs but not really my ass. Here is my workout: (I am not sure of what ...
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3answers
108 views

What are the different repetition ranges and for what use?

I read many times here about repetition ranges but I never understood their idea. Why are there different ranges? What are they? And for what purpose should one do? Also how much weight should one ...
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2answers
82 views

Is my training volume too large for optimal gains

I lift weights about three times a week, I don't do splits, always full-body. Here's what a typical lifting sessions looks like for me: 5 min warmup 4*5 pullups 10*3 or 5*5 bench press 3+3+1+1+1+3 ...
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1answer
62 views

what is my rmr?

I have no idea how many calories im meant to be eating a day to lose weight... Some calculators tell me my maintence is 1400, some 1600 and some even 2200! I am female, 141 pounds (63kg), 168cm tall, ...