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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2
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2answers
63 views

why arms flabby after 5x5 stronglifts?

A little background I have been lifting for a couple years now as a newb but have been able to get my muscles a bit toned and defined they were a bit flabby but not to the extent they are now. This is ...
3
votes
2answers
3k views

Should I take days off from working out - regardless of what my workout schedule is?

I'm currently working out where I alternate between cardio and weightlifting, and on my weightlifting days I alternate the body parts I target. Doing this I work out everyday, the idea being since I'...
1
vote
1answer
106 views

For decreasing body fat percentage, many low-weight reps or few high weight reps?

I am interested in decreasing my body fat percentage. Right now it is hovering around 24% which is (at least) 10% higher than I would like it to be. I have started going to the gym to help rectify ...
0
votes
2answers
102 views

Stronglifts 5x5, Balancing and What Next? [on hold]

Progressing well for the last couple of months on Stronglifts 5x5. (25 y/o, male, 6ft, 80 kg / 176 lbs weight / eatting a surplus of 3200 kcal) How to stop my Bench and Overhead Press lagging ...
3
votes
2answers
84 views

Is power yoga equivalent to strength training in Gym?

Since power yoga includes many postures which involves lifting self body weight. For example 5th step of Surya Namskar makes one bearing whole body weight on arms,shoulder and feet fingers. There are ...
27
votes
3answers
11k views

How to breathe in lifts requiring tight core (squats, deadlifts)

I am a bit confused about the correct breathing technique in lifts that require core strength. Take the squat as example: 1) Some people say that it is very important to breathe in at the top of ...
1
vote
1answer
49 views

Rapid fatigue and swelling

I'm 23 yo, 6'4 and 180 pounds. I've been working out for approximately 3 years. This includes weight training and calisthenics. I also play basketball here and there. So I consider myself fit and ...
3
votes
4answers
125 views

Why weight training?

Would like to understand the importance of weight training? Why cardio alone is not enough in reducing fat? Pointers towards the above would be greatly appreciated
0
votes
1answer
38 views

Approach to the irregular weight training

I know that the key to success in weight training is consistency and regime: never skipping a workout and so on. I manage to be consistent sometimes, sometimes not (and these tend to be periods of 4-6 ...
3
votes
2answers
147 views

Deadlifts are tiring me out faster than squats and bench press?

I am squatting more than I deadlift but yet after as little as 5 lifts of deads I feel tired. I can cruise on the bench all day and it takes over an hour to get tired, and nearly the same with the ...
4
votes
1answer
117 views

What is the difference between a Deadlift and a Romanian Deadlift?

I understand they are meant to work out different muscles and RDL is meant to hit glutes more. What is a normal strength standard for them? If my Deadlift is 130kg 1RM what should I start at when ...
3
votes
3answers
195 views

What kind of interesting exercises can I do to lose weight? [closed]

I am 128 Kgs. I have been escaping most physical problems but recently 2 things caught my attention: Pain in knees when subjected to prolonged cold weather/sitting in a position for too long. I am ...
3
votes
1answer
297 views

How does Vo2max dieting differ from normal gym more endurance-training dieting? How much intake is enough?

This is my second week of vo2max training where each week has 2 rest days. I train the whole body during the week. I need to eat a lot. If I am not eating enough, catabolism wakes me up. I already ...
1
vote
1answer
45 views

Maitaining current form

I'm interested in maintaining current physical form with minimal training time, including situations with forced breaks from training. Usually I train 3 times a week for about 80-100 minutes, most 3-...
2
votes
1answer
104 views

How is hypertrophy (muscle-gain) provoked?

What are the mechanisms that must be present in order for me to gain lean muscle mass (purely from a training perspective)?
2
votes
5answers
178 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) ...
2
votes
2answers
136 views

should I continue weightlifting even though it makes my body bigger? [on hold]

Female, 15, 110 pound, 5'3" Goal: smaller figure and toned body I've started weight training about a week now. I start with a very light weight 1kg for arms. The next day it became very sore and ...
3
votes
3answers
19k 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 ...
0
votes
1answer
74 views

scientific papers on muscle growth in (severely) undertrained males?

It's common knowledge that weak individuals tend to pick up strength at a rapid pace given some 3x a week barbell training program. Some (starting strength) say there's massive lean body mass (LBM) ...
1
vote
3answers
116 views

What should hands do during Barbell Squats?

I normally just leave my hands hanging on the bar while I squat, however I sometimes find myself pulling the bar downwards or pushing the bar upwards. When I push the bar with my hands, the weight ...
3
votes
3answers
4k views

List of Beginner Dumbbell Exercises?

I have a set of dumbbells that I would like to use in the new year. Is there a handy list somewhere (preferably with pictures) of beginner exercises I can do with my dumbbells? I do not have a weight ...
3
votes
1answer
67 views

How to avoid post-training brain fuzziness

I know, brain fuzziness isn't a technical term, but hopefully it makes sense... I train in the mornings before work (because the gym is waaay too busy after work), usually around 0700, after waking ...
2
votes
3answers
72 views

Mixing Things Up When Losing Weight

I've been on the same program for about 2 months now while trying to lose weight. I typically change programs every 3-6 months (Depending on the length of the program). However, I am really enjoying ...
1
vote
4answers
76 views

Is this PPL routine suitible for my Goals?

Questions: Is the following routine suitable for my goals? Is the routine balanced and efficient? (eg. Am I doing too much of a specific exercise) Background: I am: 25, Male, 78kg, 5ft5. ...
2
votes
4answers
149 views

Is this workout plan sufficient

I only weightlift at home since we have a bench press with a preacher, bicep curl, leg extension, and leg curl. And also stationary bike with elliptical for cardios. Morning (Fasting): Cardio: ...
2
votes
2answers
269 views

Osta-Red Supplements [closed]

I have been researching into the Osta-Red supplements online. From the reviews I have been reading they seem to be great for lean muscle mass building without water retention or potential side effects ...
1
vote
1answer
186 views

Difference between curls with dumbbells and barbells when bicep curling

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 ...
1
vote
1answer
53 views

MadCow Routine - When to stop / restart?

In this pic I added the first day of my MadCow spreadsheet. My question(s) are: When do I stop (start over)? For example, if I started Week 6 and I will try to squat 5 reps of 110kg But I only ...
5
votes
4answers
5k 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 ...
2
votes
1answer
76 views

Why do we superset?

Supersets combine two or more exercises with similar motions with an aim to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period ...
2
votes
1answer
153 views

What is the basis behind Push-Pull-Legs routines?

There is a lot of praise for Push-Pull-Legs style routines where you have a session mainly "pulling" focusing on back and then next week you are "pushing", focusing on your back. I understand that ...
4
votes
2answers
195 views

How long to wait between reps?

How long can I wait between reps before I can't count the rep? This isn't specific to deadlifts, but when I've watched lifters deadlift, they start the next rep immediately after. When I deadlift, ...
0
votes
0answers
59 views

How do I fix my uneven butt?

I'm 5'2, 106 lbs and my right cheek is larger and sags more then my left one. I haven't been doing a work out plan, but I have noticed this problem in me for a while. I also noticed that my right hip ...
1
vote
2answers
876 views

On weight loss diet while lifting

Will lifting weights slow my weight loss? Since muscle weighs more than fat, will I look better but weigh (on the scale) more?
43
votes
1answer
3k 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
3answers
227 views

Why am I not growing muscularly?

I have been weightlifting for sometime but my muscles are not growing as much as I would like. My workout plan consist of daily light weightlifting and some cardio excerise. And my diet is ...
4
votes
3answers
147 views

Can a routine be designed around deadlifts?

There are a lot of claims made from comments on CNS impact to squats being more important... From Ice Cream Fitness: Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess ...
3
votes
3answers
144 views

Don't feel anything with Pendlay barbell rows. Should I switch to Yates rows?

I started the 5x5 SL program 2-3 months ago, and have had doubts about the quality of my barbell rows. I do them like Mehdi suggests: http://stronglifts.com/barbell-row/ Though I hear that it can be ...
2
votes
2answers
175 views

When should I do accessory work?

When should I be doing accessory work? Does the timing largely depend on me, or is there a conventional/preferred time to do them? Should I stick it at the end of a workout day after the core lifts ...
2
votes
4answers
209 views

Why is it easier to lift weight using a belt?

As question states, I can life a lot more on deadlift and squat by using a belt to brace against, why? Is it cheating?
2
votes
1answer
63 views

Inzer single prong belt, need thoughts and/or comments about size issue

I need some solid input from you guys. My friend let me try his Inzer lever belt, it's a size medium, here's the thing though, the medium measurements for the lever belt are 30 to 33. When I used ...
0
votes
1answer
82 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 ...
3
votes
4answers
116 views

Should I grind or should I fail?

I have noticed that I grind out the last 1 to 2 reps of my back squat for the last 2 to 3 sets. Sometimes this involves doing something funky with my hips or knees, which I don't like, but I have the ...
1
vote
1answer
63 views

Arms too long to snatch properly

A friend of mine has arms that are so long that when he stands with his hands at the collars, the barbell hangs well below his hip crease. He doesn't know what to do at the explode/second pull. If ...
7
votes
5answers
3k views

What are some good alternative shoes for strength training?

According to this article, the principles for a good weight lifting shoe has the following properties: Not slippery Incompressible soles Excellent support Snug fit Among the cheapest alternatives ...
3
votes
2answers
294 views

How is the Bulgarian Method so effective?

Given that we need to give our bodies ample rest between workouts, how is the Bulgarian Method so successful (or successful at least for the lifters who trained under Ivan Abadjiev)? Is it purely ...
3
votes
4answers
133 views

Has Anyone found a comfortable way to wear your mobile device when exercising?

I hate to wear armbands when working out and my headphones seem to get snagged. Has anyone used this shirt before?
0
votes
2answers
74 views

Weakness in weightlifting with Keto Diet

I feel a lot weaker with weightlifting since going ketogentic.... does anyone else have this experience? Are there hacks to get around this?
6
votes
3answers
876 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. ...
2
votes
1answer
60 views

Toracic flexion during heavy deadlifts

Seems that during heavy deadlifts my upper back bends, this happens around heavy deadlifts. Note that my heavy deadlifts aren't that heavy, they are around 110Kg @ 67kg body weight. I am able to lift ...