Resistance training with barbells, dumbbells, kettlebells and other weights. Questions involving how to lift and maximizing lifting performance. Includes powerlifting, bodybuilding and Olympic lifting.
1
vote
0answers
13 views
One arm chin/pull-up and the lat pulldown machine
I'm currently encountering a weird discrepancy between the force I can genrate to lift my body with one arm and the amount of weight I can pull down with one arm at the lat machine, using a one hand ...
17
votes
8answers
2k views
Prevent or treat delayed onset muscle soreness
When I lift weights, I lift heavy. I expect to be sore afterwards because I know I've pushed myself hard. Unfortunately, sometimes I push myself too far and get very bad delayed onset muscle soreness ...
2
votes
6answers
651 views
How can I get in shape in one month?
My best friend is getting married next month and I'm in the wedding. It turns out they invited my ex whom I haven't seen in a year. I would like to get into shape quickly. However I work long days in ...
0
votes
1answer
34 views
weight exercises that is safe for people with herniated disk (slipped disk)
I had been diagnosed with herniated disk just a couple of weeks ago. It's a moderate one which I still can do everything but it hurts a lot when I sit for too long.
The doctor asked me to stop ...
2
votes
2answers
99 views
Is this a good weight lifting routine for a 13 year old?
Hi my friend and I (both 13) are just getting into weightlifting and I was wondering if you think our routine is good for beginners (we did throw in track though and we are pretty strong) we plan on ...
1
vote
1answer
60 views
Few Body Building Questions and Recommended Books Request
I have been training to build muscle for 2 years. I had a lot of mistakes along the way.
I gained notable muscle and learnt a lot of new important things about body building over the last two years.
...
-2
votes
0answers
33 views
Weird little structure (split tendon?) at elbow - is it broken? [closed]
This only applies for one arm, that's why I'm a bit worried if this is an indicator for some major damage right ahead.
When I pull things in a supinated grip, a dent is produced between the two ...
1
vote
1answer
80 views
How important is it to gain weight for weightlifting (build muscles)?
since a year i go to the fitness-center, first once a week, since 4 months i'm trying to strictly go 2 (or 3) times per week. there i train multiple things (biceps, triceps, back, belly, shoulders, ...
6
votes
2answers
106 views
Going from training 3 days/week to 4 days/week
I've been training three days per week for about two months now and feel that I want to increase the amount of training I do. From mon - wed - fri, to mon-tue-thu-fri. Currently I have a two day ...
7
votes
0answers
101 views
Why am I falling back when I am squatting?
I started doing squats a couple of weeks ago, and I'm having trouble maintaining balance near the bottom of my squat (when I'm trying to go below parallel). Let me describe the situation.
Squat ...
2
votes
1answer
37 views
With time and equipment restrictions, how can I best maintain my tolerance to weightlifting while I'm away from the gym?
I have on several occasions taken an extended break from the gym for various reasons. When I return, I find it hard to continue my workouts (even at a lower weight) for about 2-3 weeks. Muscles take ...
8
votes
7answers
748 views
Any trick to make going to the gym less intimidating?
I went to the gym last week, and the experience was quite intimidating. Everyone there was a regular, who knew exactly what to do, whereas I was a newcomer who tried to understand how the equipment ...
2
votes
1answer
169 views
Body fat still the same even though losing weight
I've been dieting and losing weight for around 3-4 months now and have been mainly doing cardio but still doing resistance as well. On average, I am losing 9lb a week however I got weighed today and ...
6
votes
2answers
195 views
Is it effective to do 2 sets for size and 2 sets for strength?
I've read a lot about size gains vs strength gains, where the difference is substantial and where size is certainly not linear to strength.
Strength appears to come from low reps with very heavy ...
3
votes
3answers
187 views
What muscle groups are used in olympic lifting?
I am a beginner for weight lifting. I think first I have to know what muscle groups are used in olympic lifting. After that I will google to know how to train those muscle for weight lifting.
Could ...
9
votes
1answer
197 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 ...
1
vote
1answer
54 views
Training load on a diet (am I doing too much?)
I'm 6"1 (187cm) at 194 pounds (88kg) targeting 187 pounds (85kg) and currently eating between 1800 kcal and 2200 kcal daily, with 50 % protein and fat & carbs more or less balanced. I've been ...
14
votes
1answer
554 views
What are the trade-offs of weight versus repetition?
When doing work out with weights, what is the impact of trade-off between
amount of weights working with
number of times an exercise is repeated
For example, I can repeat an exercise 10x3 times ...
2
votes
1answer
71 views
ideal rest in between sets for increasing bodyweight exercises
So I want to increase the number of pull-ups, push-ups, sit-ups I can do.
I've been leaving an arbitrary 2 minutes in between sets. Is this the ideal amount of time?
3
votes
1answer
144 views
Progressive overload vs. greasing the groove
I want increase my endurance with bodyweight exercises including pull-ups, push-ups, sit-ups etc.
Would it be better to use progressive overload and start at, for example: 3x4 reps for Pull-ups and ...
5
votes
2answers
188 views
Strength Training and a Bad Back
I've always been leery of weights - it takes me months of very steady progress before I feel at home with them. By comparison: Yoga and Cardio come naturally to me. The only time I did weights ...
8
votes
2answers
747 views
What muscles are deadlifts meant to target?
If I am using the correct form while doing a standard deadlift what primary and secondary muscles are being targeted?
1
vote
0answers
65 views
Should i go to gym i'm 15 [duplicate]
I'm 15 soon turning 16 and i have started going to gym about a week ago and i am regular but the question is should i continue? if yes, then what would be most appropriate for me to do in gym like ...
3
votes
2answers
138 views
when to use vibrating platforms
There is one of these vibrating platforms at the gym and a chart with different positions to exercise different body parts (http://en.wikipedia.org/wiki/Whole_body_vibration).
I would like to combine ...
3
votes
1answer
148 views
Eating enough carbohydrates to build muscle
There is an issue I always surpressed my mind of: the necessary carbohydrates per day.
One thing I learned a while ago is the importance of consuming at least 20 gram of protein per 3-4 hours in ...
2
votes
1answer
92 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
1answer
31 views
circuit weight training and total weight used
I have a question regarding circuit training. I have been reading on circuit training, and it seems optimal for my routine as I don't have much time to spare at the moment but would like to fit in ...
1
vote
0answers
41 views
I want to gain weight. 15 KGs in 5 months [duplicate]
I am 28 Years old Male. My height is 5.6 feet, and weight is 45 KG. My BMI is 17, and I am underweight.
I look very skinny, and I get insulted by many people when I am in public gatherings like ...
14
votes
3answers
21k views
How much protein should I eat on off-days?
I'm aware that eating protein is important on the day of your weight lifting session. The most important time to eat protein is right after the session. But I've never heard advice on when to eat and ...
3
votes
0answers
38 views
How to integrate box squat to my weekly leg workout
I'm usually free squatting (8x) and leg pressing (4x)
For a change, and also to see whether I can improve 1-my hip flexors and 2- the bottom part of my squat, I want to include 4x box squatting, ...
3
votes
1answer
46 views
Leg Exercises with Dumbbells?
I have a pair of the Bowflex SelectTech 1090 dumbbells and a bench. They are great for upper-body workouts, but I'm looking for a way to use them for leg exercises as well.
What leg exercises can I ...
2
votes
7answers
651 views
What can cause an unexpected weight gain with constant workouts and calorie control?
I am trying to shift a lot of fat, and I have started to up my game. I am working out 4 times a week on weights (1 hour sessions), and trying to go for 2 30-40 minute runs on top of that.
On top of ...
11
votes
6answers
4k views
Squat /Deadlift with torn ACL?
I tore my left knee ACL 6 months playing soccer. After the incident I was able to go to a Dr and he told me I need to let the inflammation come down and then get surgery. He said I don't need to do ...
4
votes
4answers
6k views
How to Increase height naturally? Are those ads gimmicks?
I'm 5'6, weigh 137, male and close to be 24 soon. I am not happy with my height. I love sports, basketball, soccer, and others.
Being this short have some influence on sport activities I ...
2
votes
0answers
68 views
Cable Squats vs Smith Machine Squats
Are cable machine squats easier to do than squats on a Smith machine? I'm able to do about 220 pounds on the cables, but I'm doubtful whether I'll be able to replicate the results on a Smith machine. ...
11
votes
2answers
261 views
Is there a benefit to weightlifting without pushing yourself?
Sometimes when I'm at the gym, I am not motivated enough or I don't feel energetic enough to really push myself and force myself to really struggle with those last 2-3 reps in each set. Times like ...
2
votes
2answers
90 views
How do I promote connective tissue health/strength?
Muscles can be trained and grown. Stretching can prevent injury to muscles, joints, and connective tissue.
But can connective tissues (tendons, ligaments) be trained and
strengthened like muscles ...
2
votes
2answers
70 views
Optimal set of barbell plates
Currently, I'm doing squats with 180kg and I'm afraid that my 25-mm barbell won't handle any more plates (it's rated as 100kg max :)). So I'm going to buy an olympic barbell and a set of plates, ...
3
votes
3answers
282 views
calisthenic exercise vs weight-lifting
Which is better? I am told that calisthenic exercise is much more better than weight-lifting.
In the past I went to gym daily until 2 weeks ago when i am told that calisthenic exercise can actually ...
4
votes
4answers
670 views
What risks from fitness are there to people with myopia?
I have a myopia and my eye glasses are usually from -3 to -4 diopters. I jog every morning on an asphalt covering (see my question) and do kickboxing, and in the next year i plan to start lifting ...
5
votes
1answer
121 views
Long overtraining - What is the solution and how much time is needed to recover?
A week ago, followed by 4-5 months of high intensive training I decided to take a break from the gym.
I felt very disappointed and discouraged as I was training very hard and there were no gains, ...
4
votes
2answers
82 views
In what way is the Arnold press different from a standard dumbbell press?
I mean effectually - I understand the functional difference. What different GAIN do I receive from Arnold presses?
4
votes
1answer
293 views
Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles
I'm training for two years, trying to develop muscles (for astethics, being big and not for strength training).
I read that in order to do that I should work more on my sarcoplasmic hypertrophy. As ...
18
votes
3answers
837 views
Shoes for Weightlifting
What shoes have you found to be most effective for exercises like squats and deadlifts etc.?
2
votes
1answer
105 views
BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced
I have been traning my current session since December, that is about three months.
If I consider my whole 3 years of traning sessions I would say this one to be the best. I learnt some new ideas ...
12
votes
4answers
5k views
Cardio vs. Weight lifting. Which one is better for losing weight?
Cardio burns more calories during the exercise, but weight-lifting builds more muscle which in turn raises your RMR (Resting Metabolic Rate). I have a little over an hour to workout each day during ...
1
vote
0answers
82 views
Are there papers about Starting Strength or Strong lifts?
I read a bit abut these programs, I see some results in forums and in internet in general, but any reasonably good method and proper nutrition can get results.
I would like to know if:
Are there ...
2
votes
1answer
146 views
How often should one take breaks when lifting weights for muscle size gain?
All the literature seems to suggest I should do between 4 to 5 sets of bench presses, but after my third set or so, I start to feel very exhausted, often to the point where I couldn't even complete a ...
6
votes
5answers
2k views
My legs still ache 3-4 days after legs day
I have been working out for ~6 months and have worked my legs once per week throughout this time, on their own day.
My legs, especially my quads, ache to the point of finding it hard to walk, ...
3
votes
1answer
79 views
Adjusting volume and intensity on non “zoned-in” days
we all have encountered those days when we aren't zoned in at the gym, but what do you find to be the "best"(if there is truly a best way) to handle your volume and intensity on those days?
I am ...
