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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4
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1answer
74 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
192 views

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

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
294 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
39 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
86 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
172 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) ...
1
vote
2answers
127 views

should I continue weightlifting even though it makes my body bigger?

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 ...
1
vote
1answer
36 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
3answers
18k 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
73 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
107 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
70 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
71 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
145 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
121 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
178 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
46 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
71 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
121 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
188 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
58 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
858 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?
42
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
220 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
145 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
127 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
172 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
206 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
46 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
114 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
57 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
280 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
132 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
71 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
844 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 ...
1
vote
0answers
50 views

Heart Rate Monitor, FitBit, iOS, and HealthKit

You can skip to The Bottom Line if you want to bypass some of the background information. Some Background Info I've been a distance runner for many years and alternate that with periods of weight ...
3
votes
3answers
147 views

Compare & contrast squat types

I am transitioning from a beginner program (5x5 Stronglifts) to an intermediate programme. Lots of exercise regimes recommend squats, but what is more suitable for developing: Powerlifting? ...
14
votes
5answers
67k views

Are squats with dumbbells as effective as squats with barbells?

I was wondering, if I were to use the same amount of weight with dumbbells as I would with a barbell while doing a squat, will I get the same benefits as I would using a barbell? Now I understand ...
1
vote
1answer
69 views

Soreness…DOMS?

Before I start off I do apologise if this is an obvious question, however I am new to this so bear with me :) I have started getting myself back into shape lately. Yesterday I started with a 20 ...
19
votes
7answers
4k 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
1answer
106 views

How much protein can the body absorb within a meal?

Previous topics have examined the absorbable amount of protein per day (<0.8g/lb), but how much protein can the body absorb during a post-workout meal? This is of particular interest in ...
1
vote
1answer
83 views

Suggestions for Wendler 5/3/1 template with calisthenics

I've been following 5/3/1 with the boring but big assistance template for about 3 months now. I hurt my knee playing soccer a couple of weeks ago, which got me thinking about the following. I would ...
17
votes
1answer
504 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
3answers
121 views

The n sets and m reps formula

When I was younger, I was always given some training plan where I had to do, lets say, as an example, 3x8 bench presses. Also, another rule was that if I could only do this with 70kg, I could not do ...