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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1answer
3 views

my biceps just becomes stiff after one workout

whats should i do as my biceps becomes stiff.when i perform curls by using the rod i am able to curl my biceps but later on when i move to dumbbell curls even the lightest weight say 15 pounds becomes ...
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0answers
41 views

Squat Replacement While Rehabing Ankle

I sprained my ankle a while back and my ankle feels good, so I attempted to squat. Air squats were fine, but when I added the bar and 25lbs, my ankle started to feel unstable. I decided to stop ...
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1answer
41 views

Resting muscle groups within one session

Earlier this week, I realized that I was only going to get this one workout this week. I usually do 3-4 per week. I decided to do a full body program with some extra focus on legs, and got a squat ...
5
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1answer
116 views

Why can't I lift the same heavy weight as last time for the first reps

For example, I usually do 21kgs for my triceps, but if I have just started weightlifting that day, I can barely do a single rep or two and I have to rest. After 15 minutes, I can do the same 21kg with ...
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1answer
73 views

Warmup for weight lifting: cardio or smaller weight reps? [duplicate]

So far, I have been following a routine where I warmup to an exercise with smaller weights of the target weight (I maintain an excel sheet to make sure I do at least as much as last time). Eg, for ...
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3answers
234 views

What's the best way to increase bicep size and endurance

I'm a freshman in high school. I've been working out for a little over a year now. I've finally reached a max of a 55 lb curl with one arm and now I would like to increase bicep size for my arms, ...
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3answers
118 views

I really just want to cut and lose weight, while lifting, what should my expectations be?

So I have to drop a little bit of some back story and a stat or two to give some context. I'm a small-ish dude, 5'8, nothing special, and weighed 180lb when I really tried to jump start my "fitness ...
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1answer
28 views

When to start lifting after sprained ankle?

I sprained my ankle 3 weeks ago and I was wondering if it would be bad to start lifting again. I'm thinking of doing Leg Press to get started before I tackle squats. I still lack some mobility in my ...
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4answers
173 views

Supersets vs Exercise to failure

One of the approaches for gaining muscle mass is to do exercises to failure. Obviously some of the exercises can be quite dangerous if doing them without a spotter, like bench-presses. Others can be ...
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4answers
129 views

Gym has max 30 kgs dumbbells; how to progress?

My local gym has dumbbells up to 30 kgs. I can bench several multiples of that. How to do progressive flys and DB presses with this limitation? (There is a pec fly machine, but it tops out at 80 kgs) ...
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2answers
146 views

Exercise for office worker who spend most of the day sitting

What kind of exercise is most beneficial, if I am spending most of my time sitting in the office? I have been working out for quite some time, with 60% of my workout targeted on pectorals and thighs. ...
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1answer
74 views

Cardio or Strength training?

I'm absolutely new to fitness and want to start exercising. So which should I start first? I want to build lean masculine body.
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2answers
63 views

Is Hypertrophy-Specific-Training Enough to Maintain Maximal Strength Levels?

For starters, I usually train specifically for maximal strength gains. As my strength has increased, I've trained to lift maximally using a belt. Unfortunately, I recently injured a couple of my ...
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2answers
204 views

Staying strong and fit in prison?

I am a 32 year old male serving several years in prison. I am hoping to stay in good physical condition there and the security guards enforce a daily routine of 200 push ups, 200 sit ups, and 500 ...
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1answer
115 views

My buddy benched 450, is this possible with no steroids?

Although he is a kind friend of mine and I do not believe him to be a steroid user or have seen any symptoms(back acne, packing on mass ridiculously fast, etc.), my buddy in the gym in my high school ...
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6answers
170 views

Going to gym every day when I have very low physical activity

I know this question has been asked before but my situation is a bit different. Beside going to the gym, I literally have no other physical activity. I'm a programmer and I spend most of the day ...
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2answers
79 views

Differences between workout routine approaches

I didn't know how to word the question to actually fit what I wanted to ask, so if you can reword it into a more fitting title, please do. Over the past couple of months I've done several ...
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1answer
63 views

Bodyweight Squats v. Barbell Squats for Calf Development/Involvement?

So we already know that barbell squats pack on more mass than air squats; no mystery there. But I am wondering about the role that calves play in both of these. I have heard air squats involve minimal ...
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0answers
66 views

Difference between curls with dumbbells and rods

I generally do normal biceps curls using dumbbells of 10 kilograms on each hand. With that I am able to do 20 curls with each hand at a stretch( I am a beginner). However I tried today lifting a rod ...
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1answer
42 views

Dumbbell exercise

Someone told me that while I am practicing weight lifting using dumbbells, namely lifting the dumbbell from low waist region to say shoulder or chest level, if I move my shoulders while lifting it up, ...
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1answer
51 views

Would you recommended supplements for the average Joe/Jane? [closed]

I see a lot of people using pre-workout boosters and I tend to question myself if they are really necessary for the average gym user. I can understand it for pros though as they potentially have more ...
1
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1answer
72 views

popping shoulders [closed]

Yesterday during my workout (chest, shoulder, triceps) something really odd happened, while doing incline bench press, one of my shoulders "popped" it didn't hurt, I was able to finish my reps. Then ...
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2answers
299 views

Not getting stronger at standing dumbell overhead press

It doesn't make any sense. I did 7 sets of 4 reps with 45 lb dumbbells each hand yesterday and today I tried to do a set with 50 lbs each hand for 2 reps and I couldn't do 2. I could only do 1 before ...
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2answers
184 views

Why am I not seeing any change in body composition or weight?

I started stronglifts 5x5 on almost a month ago, and while I do seem to be getting stronger, since I have been able to increase the weight every workout, I don't see any real change in my body ...
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1answer
56 views

Lifting with minimal extension

Every morning while at the gym, there is a fellow whom always lifts in an ..peculiar style to me. He doesn't do extreme amounts of weight, very doable for full extension in per-say a dumbbell chest ...
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3answers
189 views

Is it realistic to go for a goal of pressing your bodyweight on dumbell shoulder presses?

For instance, if you weigh 180, is it realistic to shoulder press 90s overhead or should one stick to pressing bodyweight with the barbell?
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0answers
16 views

lifting heavy weights stunts growth in terms of height . How far is it true? [duplicate]

I have seen people advising youngsters to avoid lifting heavy weights , Because it will restrict their height or they will tend to become shorter. How far is it true ?
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2answers
148 views

Is Creatine bad for you?

Hey I'm relatively new to weight lifting and I have friends who take Creatine before working out. They said it really helps build muscle. But I've also heard it can be bad for you. How true is it, and ...
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2answers
176 views

Why isn't barefoot squatting recommended?

I've been doing StrongLifts 5x5 program for past one-and-half month. Currently my squat has just crossed my bodweight. And my deadlift is 10kgs more than my squat. My goal is to squat 2 times my ...
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1answer
54 views

Looking for weight lifting program for person with joint problems

I have been lifting weights over the last year and a half and I love it. Unfortunately I have had medical problems related to chronic inflammation/joint pain (possibly early arthritis, I am only 28!). ...
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1answer
69 views

Quitting Body building or weight trainning [closed]

If i quit body building . will my body fat increase considerably and become obese
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2answers
104 views

Wendler 5/3/1: cut or not to cut?

I have been doing Wendler's 5/3/1 for about 6 weeks now (2 cycles) and am really enjoying it. I am lifting 4 days a week. For assistance, I've been following the boring but big template. Foodwise, ...
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2answers
136 views

Deadlift form with less than 45 lb plates?

I've been working out for a while and just began to add deadlifts to my routine on back day. My problem is that I can't deadlift much. Mainly because I'm 400 lb and my knees aren't the best, I ...
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1answer
112 views

Train full body in two days for four days straight

I have just started going to the gym and trying to lose weight (258 lbs ~= 117 kg) and I'm trying to make a schedule where I train my entire body twice a week. Previously to this, I last trained a ...
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2answers
74 views

How can you gain weight quickly? [closed]

My nephew was 60 kilograms, 17 years old and 5 foot 6 inches tall six months ago. He started weight training and now he weighs over 85 kilos. Is this possible without steroids & peptides?
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1answer
79 views

Predicted 1RM accuracy

In how far is a predicted one repetition maximum (1RM) accurate if there are several seconds between reps? For example using this website. Example: Let's say I do 10 x 150kg on the deadlift with ...
3
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2answers
125 views

Integrating Olympic lifting exercises into Strong Lifts

I did Olympic weightlifting for 4 months with dream of becoming a competitive lifter but unfortunately had to move out of town and here I don't have access to any coach or even a proper gym for that ...
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2answers
70 views

Using only one arm/leg on machines?

My dad doesn't want me to lift more than 20kg (44 lbs) in any exercise because I'm 14. I know a lot of teenagers don't take this seriously and do bad form just to lift more weight, but I don't wish to ...
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1answer
87 views

Can a lifter's overall “beginner gains” be exhausted by a particular lift?

Let's say a lifter for some reason focuses largely on their lower body when they first start lifting. Let's say that they develop their lower body to the point that they are considered an intermediate ...
3
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1answer
159 views

Consequences of taking a break from training

I'm taking a forced break (about 2-3 weeks) from weightlifting after several months of training. How much are my strength and volume going to drop and at what pace should I start training after coming ...
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2answers
85 views

Is my workout complete?

I read on this site that a full workout consists of a pushing exercise, a pulling exercise and a legs exercise. For the pushing exercise I have bench presses. For the legs exercise I have weighted ...
2
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1answer
72 views

Will the push/pull machine at the gym cause imbalance?

There is a machine at my gym that uses push on one arm and pull on the other. My concern is that one arm will have a bigger tricep than the other one and the other arm will have a bigger bicep than ...
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3answers
170 views

How come females with as much testosterone, all other things being equal, are still considerably weaker than males?

How come women on the same dosages of steroids, with the same training experience, on the same programs, with the same bodyweight or even heavier by 30 lbs, as men on steroids are still considerably ...
3
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2answers
129 views

Is soreness after every single work out good? Or is that a sign of too much strain?

I have been working out moderately for 1 years now, and the last year I have been training to develop more strength (~85-90 max weight, 5-3 reps range) but seem to hit a plateau where I experience ...
3
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2answers
80 views

Fixed weight exercise - effects over time (going from low to high reps)?

In addition to the core barbell exercises (in a 5x5 programme) I sometimes add dips and chin-ups at the end of the workout. However, these are always at bodyweight (I don't have a belt/chains). ...
2
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2answers
164 views

Physical Fitness standards for 19 year old male?

and thanks in advance for your help. I've been weightlifting a few months, and I'm wondering just how far below my my strength is. I am a 19 year old male. My questions are: What should a reasonably ...
3
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2answers
99 views

Workout routine on caloric deficit

I've been going to gym for about 3-4 month now. In my diet I tried to eat 2g of protein per 1kg of body mass, ~0.5g of fat per 1kg of body mass, and keep my calories intake >= calories burned overall. ...
2
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1answer
184 views

Is it Necessary to Make Noise While Deadlifting Or Wear A Belt

Background I've been deadlifting for about a year at home and have managed to have a 1RM of 405 lbs (more than twice my body weight). Because I had no intention of disturbing my downstairs neighbors, ...
3
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1answer
102 views

Should I start taking supplements other than my protein?

I started my journey towards a healthier lifestyle on January 2014 weighing 253 lbs, I did weight routines and HIIT(once a week) followed a STRICT diet and managed to drop to 218lbs by the end of the ...
2
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3answers
235 views

Train for strength or hypertrophy?

I'm almost 19 years of age and I am regularly doing gym since 3 months. With the height of 5'10 and weight of merely 115 pounds, I initially joined the gym with the intention of becoming a little ...