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
47 views

How to get definition in the outer calves

I've been doing sitting/standing/donkey calf raises as accessory lifts on my leg days, but am worried that I'm primarily hitting the inner calf muscle (medial head of the gastrocnemius muscle). Are ...
1
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2answers
71 views

Number of reps for lean muscles

I am lady, mid- 30s and am lifting 8lbs weights doing simple exercises found on Pinterest. I'd like to get lean, beautiful muscles. So far, I do 4 reps, 2 sets. What is best number of sets to ...
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4answers
83 views

I'm trying to build mass, and I had a great upper body workout yesterday, but I only got about an hour and a half of sleep last night

Does this completely negate my workout? Is there something I can do to compensate for it today? I know it was only one session, but I just absolutely hate the feeling that the entire session wasted. ...
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2answers
38 views

Tricep extensions, stand up or lie down?

When performing tricep extensions, is it better to be lying flat on a bench or standing upright? Is there pros / cons that support either case? I usually perform them with both hands simultaneously, ...
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4answers
152 views

If my lower back feels tired after squats, am I doing something wrong?

When I squat, I tend to squat very deeply. Lately I've been noticing that my lower back feels a bit worn out afterwards. It doesn't hurt - I don't feel like I've injured my back, but it feels like ...
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2answers
148 views

How to deal with aggressive knurling?

My EZ bar has excessive knurling that is quite painful for my hands. Is there a product to deal with it, other than wearing gloves? I was thinking some kind of wrap, similar to that used to wrap a ...
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0answers
47 views

Diet suggestions please?

I am ripped. I did 2 hours of hard workouts/weights every day with a strict diet for 6 months. I am currently now doing weights about 5 times a week for 20-50 minutes and usually an hour and a half of ...
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1answer
48 views

Why is it that the heavier a person is the more they can bench? [on hold]

I am wondering the answer to this question: Why can someone bench press more weight just by being heavier?
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1answer
25 views

How long to chest press 250 if currently at 205 [on hold]

How much longer will it take to max chest press out to 250 pounds if currently at 205?
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0answers
24 views

BMR VS muscle weight? [closed]

Jim has 50kg of muscle. Lee has 25kg of muscle. They both are 100kg, 20yo, male, eat 2000cal every day, consume same things, do the same things, live in the same place. Basically only difference is ...
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2answers
48 views

Does cardio effect the amount of protein I absorb after a weight lifting session?

I know there is a window for drinking my protein shake after lifting weights, about 15-30 mins after I finish the session. But if after my session, I do about 45 minutes of cardio, how will that ...
4
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1answer
70 views

Minimum exercise to maintain muscles?

After a year of strength training and cardios, I'm fit and well built. Starting next year I'll be very busy due to work and family and I won't have time to properly exercise. But I don't want to lsoe ...
0
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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 ...
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3answers
69 views

What's a good strength training program for a beginner? [duplicate]

What are some good strength training options for someone just starting out? Specifically related to building a solid foundation of strength across all major muscle groups.
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0answers
25 views

Glucose tablets before weightlifting?

Before my heavy weight training I take creatine an hour before, and eat a banana 30 minutes before. I am wondering if it would be beneficial to have a glucose tablet right before (or during) the ...
0
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2answers
74 views

How to get back that satisfying chest burn?

I can shock the chest muscles with supersets and hitting different angles using cables, weights and push-ups in supersets, but I can't make it burn anymore during the workout. I do varying inclines ...
2
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1answer
70 views

Can muscle become “adapted” to one kind of exercise?

I have a gym at my house and i mostly workout alone with my dog only, a long time ago my brother who was doing workouts a long time had teach me some exercises but what i'm worried is if since i do ...
5
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2answers
104 views

Ideal warm up and cool down durations for weight training

In a day of my gym routine I take about 60-70 minutes in the gym. Now, out of this, 10 min (fixed as per chart) each is taken in warm up and in cool down. I do any one of cross trainer, arc trainer, ...
1
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1answer
58 views

How can I get taller and be mucular at the same time? [duplicate]

I'm 15 and I was wondering if I can do weight training and workouts but without stunting my growth because that's what I hear a lot that this happens with teens if they start this so advice? (Also ...
3
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1answer
139 views

Just finished 12-week shortcut to size. What's next?

I have just completed a popular mass building program by Jim Stoppani called "Shortcut to Size". I found it to be really well designed. There are subtle variations in exercises that become noticeable ...
0
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3answers
101 views

One body part a day or multiple?

I want to know how can I decide whether I should do one body part a day or do 2-3? I have a lean body and I want a lean muscular one. By body parts I mean: chest shoulders back biceps triceps legs ...
0
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1answer
85 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?
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4answers
172 views

Exercises for “toughening” rotator cuffs

Everyone who benches knows and fears the torn rotator cuff. So it makes sense to be preemptive in avoiding it. Assuming I'm healthy and uninjured, what single exercise can I do to help avoid the tear? ...
3
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3answers
130 views

Weight loss and weight lifting

Hi all I am new here but would like to ask a question. I started out at 390 lbs and switched to a plant based diet on Jan 1st 2015. I am down to 335, now my question is 6 weeks ago I started lifting ...
3
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2answers
99 views

is it a bad idea to lift weights if I am feeling too sleepy?

It is late night and I am already feeling sleepy, but I don't want to skip my exercises for the day. Is it going to affect the output? I am not too worried about it, but it would be good to know.
3
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2answers
230 views

Pyramid training - High to low or low to high

Why is it better to pyramid up to your max during sets compared to starting out with your max and then slowing bringing down the weight after? Obviously, this is after stretching and warmup sets ...
4
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1answer
60 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 ...
0
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1answer
159 views

squatting barefoot, bad reputation for gym! [closed]

today I was going to gym, I had running shoes and I knew that squatting in running shoes is not recommended. So I went barefoot then after my squat finished one of the gym folks came and told me that ...
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0answers
33 views

Dry land Training to Supplement Butterfly in Swimming

I am a swimmer, especially a butterflyer. I got a weight lifting set for Christmas, but I'm not entirely sure how to utilize it for butterfly, or even swimming in general. I read up on these ...
2
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2answers
122 views

What's a good snack or meal to have before weightlifting?

When I haven't lifted weights in a while, I often get nauseous during my workout, usually causing me to not finish it. I read that eating properly before going to the gym may help avoid this. Has ...
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3answers
138 views

Please revise my workout routine according to my body detail

My goal is to overcome my "skinny-fat" body. I am already working-out passionately but I want to hear advises from you guys about my workout routines. I have listed 2 different routines that I ...
3
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2answers
69 views

Should a weight trainer assign weight per-set or per-exercise? [closed]

When assigning weight to a routine trainers use a weight that allows them to complete the desired number of repetitions with hard work. Should trainers use the weight that makes the final repetitions ...
4
votes
6answers
877 views

Is it better to do Barbell Squats with a lower weight or Smith Machine higher weight?

I've been doing the Stronglifts 5x5 program as you guys sugested and it's been amazing. I can really say that I feel great. Being a complete newbie as I started I had no idea there's a difference ...
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4answers
109 views

Mixing high intensity and high volume in a single session

It seems to be generally agreed upon that high intensity (i.e. heavy weights) for fewer reps, tends to make you stronger, while high volume (i.e. less weight) for more reps, tends to make you bigger ...
3
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2answers
99 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 ...
3
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1answer
155 views

Music “slows down” during heavy lift?

Sometimes when I'm squatting around maximal loads, I notice what could almost be described as a doppler shift in the music playing from my headphones for a brief moment. The music (maybe my ...
2
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2answers
1k views

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
43 views

Bench Press Shirt? [closed]

Does anyone have any hands-on experience or advice on how to use the so called "Bench shirt"?
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3answers
65 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 ...
4
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3answers
149 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 ...
0
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1answer
71 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 ...
2
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2answers
136 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 ...
5
votes
5answers
266 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 ...
3
votes
1answer
70 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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2answers
83 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
149 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
183 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?
3
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3answers
124 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 ...
0
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1answer
91 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
72 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 ...