Resistance training with barbells, dumbbells, kettlebells and other weights. Questions involving how to lift and maximizing lifting performance. Includes powerlifting, bodybuilding and Olympic lifting.
4
votes
2answers
116 views
How to cope stretching with weightlifting in order to improve posture
I have some minor postural problems, Kyphosis a Lordosis, I do not experience any pain from it, it is very minor, but gives a slouch look.
I've read that some stretching exercises may help to ...
5
votes
2answers
6k views
How do I remove and prevent calluses from weightlifting?
When I am lifting weights, I noticed that there are calluses that form at the base of the fingers. I am fine with them but sometimes the start to dry up and peel.
Is there a way to remove them?
...
2
votes
1answer
147 views
Performance standards for curls and other small muscle exercises
The Weightlifting Performance Standards by Dr Kilgore are quite motivating, giving targets to aim for and a sense of accomplishment when a level is reached.
I appreciate that these charts are based ...
6
votes
1answer
175 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 ...
1
vote
2answers
519 views
if I am starting to see the veins in my arms, am I losing body fat?
I am:
21 year old male
5 foot 7
94.4Kg
32.2% body fat (last time I was checked)
Currently on a lean bulk diet with 5 very intense days of strength/weight training and weekends I actively rest by ...
1
vote
1answer
70 views
How do you properly 'focus' on one or two muscle groups?
I have a couple of muscle groups that I consider to be 'falling behind', or that I simply want to get bigger as quickly as possible regardless of sacrifices I have to make to training other areas.
...
3
votes
2answers
98 views
Weight Training for Tennis
I have learnt from this site that weight training that involves lifting few repetitions (e.g. 6) of heavy weights will result predominantly in muscle strength increases, where as lifting many ...
6
votes
1answer
204 views
Recommended workout duration vs working out with a partner
I've read about / been told / agree with the fact that my workout should not be exceeding around 1 hour, however most of my workouts approach the 90 mins - 2 hour mark because I work out with a ...
5
votes
4answers
2k views
Having elbow and forearm pain after kettlebell workout
I have been doing kettlebell workouts recently and I started having pain at the bottom of my forearm (right above my elbow).
Is this a common injury that indicates I am pushing too hard or doing ...
6
votes
3answers
995 views
How should I breathe when lifting?
I've heard many different things about how to breathe when lifting? What are some clear, simple, common sense, generally accepted ways to breathe when lifting? (Squatting or pressing.)
I'm following ...
3
votes
2answers
177 views
Is it necessary to do flat, incline and decline flys?
On Thursdays I work on my chest and triceps. This is probably my favourite workout day, except for the final component which is flat, incline and then decline flys.
My current Thursday looks like ...
3
votes
3answers
232 views
Gymspeak for spotting
Usually I have a training partner so it's not an issue, but occasionally I require someone else in the gym to spot me on the bench press.
I require that person to help me unrack the bar and rack it ...
9
votes
1answer
118 views
When should a barbell be collared?
I've been strength training now for 10 weeks and have never bothered with spring collars because the weights have been light and the collars are a pain when doing 4 different warmup weights, then the ...
5
votes
2answers
100 views
Should I try alternate which arm I carry weights / discs with at the gym?
I do heavy weight lifting 5 times per week, and when I think back over all the times I have taken discs off the machines, carried them around to other machines, put them on the ground and so on, I ...
1
vote
1answer
163 views
What is the optimal time to train in order to see gains in size and strength?
I am a 21 year old male, currently on my own program that can be found here. It is quite intense and I was wondering what the optimal time to train for strength would be?
Please Note: I lift ...
11
votes
5answers
620 views
Is increasing resistance the only possibility to build more muscle mass?
I've often read and heard that you can only build more muscle-mass (get stronger), if you continuously increase the resistance weights (e.g. here).
But for me, it's the case that I'm often not able ...
2
votes
2answers
734 views
Why do my forearms and the tops of my hands hurt?
It feels as if the tendons on the top of my hand and in my forearm (just near the wrist) are very tight and it is painful. I started noticing it in wrestling two years ago and it was very painful but ...
7
votes
3answers
600 views
Alternatives when not flexible enough for regular deadlift?
A friend is starting to work out with me. Normally we would deadlift, squat, and do upper-body pushes and pulls. However, my friend seems to lack the requisite flexibility for a full range of motion ...
6
votes
2answers
252 views
Will weight training stagnate growth in a teenager?
Will weight training stagnate growth in a teenager?
Is this a myth or fact? If it does, how does it stagnate a youth's growth?
5
votes
1answer
533 views
Can I work my arms every other day?
As I understand it arms recover quite quickly (24 hours or less). Arms are, without a doubt, my weakest point. I've been blessed with good leg genetics but my arms are completely out of proportion in ...
2
votes
2answers
218 views
How can I improve my training program to become leaner and increase strength?
I am 21 year old male and my overall aim is to lean up and build some more muscle/ increase strength, there fore I have adopted a higher protein intake and lowered my calorific intake, could I get ...
7
votes
3answers
436 views
How much glycogen is burned in weightlifting?
I'm trying to roughly match my carbohydrate intake to my rate of glycogen depletion with the goal of replenishing without overdoing. Is there an established way to estimate how much glycogen an ...
7
votes
2answers
212 views
What is proper form for kneeling cable crunches?
What is the proper form for doing kneeling cable crunches? Specifically, I am curious about the following:
Should you face the machine, face away from the machine, or are both okay?
How should you ...
2
votes
3answers
79 views
Rest between warm-up sets
In a strength program (e.g., 3x5 or 5x5) where one warms up to their work weight with non-taxing sets, say:
2 x 5 x 20% work weight
1 x 5 x 40% work weight
1 x 3 x 60% work weight
1 x 2 x 80% work ...
17
votes
8answers
2k views
Does lifting more than 5lbs really cause females to bulk?
I recently read an article about a guy who trains many models and actresses and he states that women shouldn't be lifting weights above 5 pounds, and not doing cardio such as spinning, because doing ...
4
votes
2answers
497 views
Why do experienced lifters work up to a heavy set, then do a final, lighter set?
I have noticed in the gym that more experienced guys lift weights in a double-pyramidal order. For example, they do 5 sets using 15 kg in the first set, 20 kg in the second set, 30 kg in the third ...
2
votes
1answer
176 views
Glute exercises for someone with knee pain
I have comparatively weak gluteal muscles and need to start strengthening them up. Unfortunately, due to knee-issues, my doctor doesn't want me doing exercises where my knees go to or below parallel ...
0
votes
2answers
146 views
Less weight and more reps or heavier weight and less reps? [duplicate]
Possible Duplicate:
What are the trade-offs of weight versus repetition?
I have just started out with lifting weights, now I know that I should be working all the muscles and I have a ...
4
votes
1answer
99 views
Supercompensation and split workouts
I'm an amateur weight lifter. For the past few years have doing a 3 day split workouts. Squat/Deadlift/BenchPress + support. I recently got introduced to the concept of supercompensation and seems to ...
3
votes
7answers
839 views
What to do during a week off?
I am feeling pretty battered and reckon I really need to take a week off from lifting weights.
What are some things I should take into consideration?
Should I adjust my diet? Eat less? Eat less ...
6
votes
2answers
116 views
Is taking a set to failure recommended for any type of lift or goal?
I recently posted a question about light-headedness after squats, and it was mentioned that squat sets should not be taken to failure.
I can appreciate squats could be dangerous if one collapsed or ...
2
votes
1answer
81 views
daily upper body weightlifting?
What is a good upper body weightlifting routine that I could do daily to gain muscle without leaving a day for rest in between? How can I split upper body exercises in 2 halves so that I let the rest ...
12
votes
1answer
125 views
What should I do if I can't complete my program's prescribed workout?
This is a general question, but I'll give some specifics to fill it in. I'm on the Texas Method periodization program. On Monday, I was unable to complete the prescribed workout of a 5lb increase in ...
4
votes
1answer
124 views
Weight Training for Weight Loss
I have heard that weight training can be a good strategy for reducing body fat. If one's goal is to reduce total body fat, should one's weight training program be aimed at muscle hypertrophy or ...
6
votes
3answers
306 views
Can glycogen only be used by the muscle in which it is stored in?
Carbohydrates are stored in the muscles as glycogen. It is a major energy source for weight lifting. I want to know if a muscle can only use the glycogen stored in itself or can it borrow glycogen ...
3
votes
2answers
1k views
Having a stronger right hand than left hand
I recently started training with a friend of mine, and on the days that we do push force exercises he keeps telling that he doesn't feel satisfied from the workout. Now this was very strange to me ...
1
vote
7answers
276 views
Am I eating right? or way too much?
I'm 25, in good shape(maybe a few kilos over weight), doing a desk job. Recently I started working out hard, and changed what I eat to healthy options. My goal is to lose weight and build muscles. I ...
43
votes
4answers
26k views
Is it healthy to exercise a muscle when it's still sore?
Is it healthy or is it damaging to exercise a muscle while it's still sore from a previous workout?
5
votes
3answers
429 views
How many sets and reps should I do as a beginner?
About a year ago, I asked a question looking for a list of beginner dumbbell exercises. A user suggested this helpful website, which I promptly bookmarked. Having procrastinated for the past 10 months ...
6
votes
2answers
121 views
Does warmup volume have a detrimental effect on working set?
I use a Starting Strength type warmup for squats, deadlifts and presses:
2 x 5 x bar weight
1 x 5 x 40% working weight
1 x 3 x 60% working weight
1 x 2 x 80% working weight
(Apologies to other ...
5
votes
1answer
116 views
Do Different Bench Press Variants Build Muscle Differently?
I once read somewhere (though not somewhere very reputable) that the incline bench press will build more muscle in the upper chest, while the flat bench press will build more muscle in the lower ...
3
votes
1answer
444 views
What additional exercises do I add to the Madcow 5x5 program?
I just started the MadCow program and appreciate the approach to weekly improvements and regimentation - BUT, I'm used to doing 15-18 exercises per workout (3-4 times a week for about 1 1/2 hours) - ...
12
votes
4answers
4k views
What are the best ways to deal with headphone cords while exercising?
I'm looking to buy a new set of headphones; I don't care much about audio quality, so I use the same pair of headphones for running and normal use, and prefer the kind of earbuds that slip over the ...
7
votes
1answer
140 views
General advice for continuing my weight training effectively
I've been going to the gym 5 days per week rarely missing a day for the last 4 months now, with the aim to put on as much muscle mass as possible. Until about 3 weeks ago I have been able to increase ...
37
votes
5answers
6k views
How to lose manboobs?
Well this one is embarrassing as hell to ask, but its a real issue for me. I do dips often, as people say that's good, but different people say different things - that bench press will make them more ...
9
votes
3answers
499 views
I'm a casual runner & active human. Do I need to work out my legs + lower body?
I'm 27 and I'm in pretty good shape. I'm getting in even better shape, having signed up for a gym membership a couple months ago for the first time in my life. I've been hitting some free weights, pec ...
5
votes
2answers
152 views
Importance of flexibility
First, some context: I'm a 32 years old developer who spends most of the day sit, go to swimming classes once a week, and does weightlifting (at home) whenever it finds time, now moving from ...
6
votes
1answer
78 views
Straight arm tricep kickbacks. How straight should my arm be?
I just can't seem to get my arm dead straight with any weight. I can get it 95% straight with about 15lbs, but there comes a point where my shoulder starts lifting instead and my tricep is just not ...
3
votes
3answers
3k 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 ...
5
votes
4answers
2k 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 ...
