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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3answers
176 views

Keeping in shape with a terrible sitting-job

I work in a big IT company and it's really hard to keep yourself fit when sitting in front of your monitor for 10 hours per day (I'm doing even more than 8 hours per day to get a permanent position). ...
12
votes
2answers
4k views

Bench Pressing vs. Push-ups

Does bench pressing work out the same muscles as push-ups? If not, What's the difference?
4
votes
7answers
228 views

Good exercise for when all your muscles are sore?

After a long hiatus, I've decided it's time to get my fat ass back in shape. To this end, I'm getting up a couple hours early every morning and doing a some Cardio, weights four times a week, and a ...
3
votes
4answers
150 views

Alternating exercises from workout to workout?

For my strength/hypertrophy based training program, I've chosen following exercises: Deadlifts (2 work sets of 4 reps) Press (3 work sets of 5) Ring Dips (3 work sets of 9) 1-Legged Squats (3 work ...
3
votes
5answers
405 views

If I lift weights and eat exactly my calorie requirements, what will happen to my body?

I know I won't lose or gain weight if I lift and eat my exact calorie requirement (including the calories burnt during a workout) - but what will happen to my bodyfat percentage? Will no muscle grow ...
1
vote
3answers
125 views

Can StrongLifts be modified to be just as effective with light weight?

Allow me to inject some context. I'm sure some of you saw my post about the hemorrhoid. I went and found out that it was thrombosed and this morning I had the blood clot removed. The doctors said that ...
4
votes
3answers
144 views

The leg workout

I am an ectomorph, looking to increase muscle and mass. My previous leg workout was, Smith Squats Dumbbell lunges Leg extension Leg curls and Calf raises New workout is, Leg Press Leg ...
19
votes
1answer
1k 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 ...
4
votes
3answers
1k views

How to focus at the gym?

Lately i am having trouble focusing on my weight exercises. I don't really know how to explain it, but i have the feeling that the exercises i do are not having their effect, because i am not ...
0
votes
2answers
2k views

Is FitBit useful for weight lifting? [closed]

Does anyone have any real experience with using FitBit or any other monitor for weight lifting. I'm interested in tracking calories burned without guessing.
2
votes
3answers
138 views

Would deloading for a month in order to help fix my lifting form ultimately detrain me?

Im currently on starting strength, been doing it since the 3rd week of December (prior to that Ive been doing some dumbbell lifting, which was from October to November). Squat is at 155lbs Deadlift ...
3
votes
3answers
325 views

Dumbell Front Squat - preparation - how to get the dumbells up with good form

Looking at exrx for the Dumbell Front Squat, it says http://www.exrx.net/WeightExercises/Quadriceps/DBFrontSquat.html: Preparation Stand with dumbbells grasped to sides. Clean dumbbells up to ...
1
vote
3answers
236 views

Is it okay to lift weights daily?

I used to live a sedentary life behind the desk. This year, I decided to change my lifestyle. I'm 6ft; I started with 236lbs on January 1st and currently weigh about 215lbs. What I do is simple: ...
2
votes
1answer
138 views

What is the etiquette for sharing a power rack?

My gym has a set of three racks in a corner: one squat rack sandwiched between two power racks. Both of the power racks have their platform continue behind the back of the rack itself, allowing two ...
2
votes
3answers
216 views

Bodyweight Bicep Excercises

Are there any bodyweight bicep exercises? Or any form of bicep exercise that can be performed without equipment?
17
votes
3answers
3k views

Are “fast-twitch” and “slow-twitch” muscles actual scientific terms? If so, are they useful for the strength trainer?

When I first started to strength train in high school, one of the first things I remember reading in the weight room was this giant chart that highlighted areas of so-called fast-twitch and ...
2
votes
1answer
117 views

Mass doubling for a healthy man from marathon training (summer) to weight training (winter)? Normal?

I have trained a variety of sports such as soccer, swimming, skiing -- and later in the university got interested in weight-lifting. I do 6 months' fat-burning training such as marathon etc (summer) ...
1
vote
2answers
209 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?
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
3answers
210 views

Lifting to failure - good form?

Does lifting to failure mean when you can't do a set with good form, or you can't lift at all? Also, what does "good form" mean? Let's say for bench press - if may arms shake and move sideways, but it ...
2
votes
1answer
55 views

reverse grip lateral pulldown

when trying to workout the lats/ lower-lats, does using a reverse grip actually provide any utility in honing in on the lower lats? Or is the reverse grip just a strategy to have a stronger grip? ...
3
votes
1answer
1k views

Does not starting with the empty bar in StrongLifts 5x5 really hinder your ability to add weight every workout?

First, I'd like to supplement with general info about SL 5x5 so I can put my question into context. Sometimes in the newsletter emails I get from Mehdi where people ask him random questions about ...
3
votes
3answers
499 views

One Rep Max related terminology - What 5RM mean?

I was going through this article in the benefits of rest-pause exercise and seen this recommendation which I need a bit of help to interpret. New to rest-pause? Try this chest routine to ... ...
3
votes
7answers
455 views

Can you overtrain?

This goes along with a prior question, what over-training signs to look for. Is there such a thing as over-training? or is it that you injure yourself from lack of proper training and don't perform ...
1
vote
1answer
47 views

Off a bulk and now cutting

So I just finished a bulk phase and I'm entering a cutting program. I've been losing weight so far, but my question is does it really matter if I don't reach my calorie deficit target? It's at 2700 ...
9
votes
3answers
281 views

What's a good intermediate/advanced squat routine?

Presently I high-bar olympic-style squat twice per week. My one rep max is about 335 lbs with "shaky" form, which I think is not bad, but not excellent for my height and weight (6'1", 200 lbs). I'm ...
7
votes
4answers
269 views

Barefoot Running Effective for Improving Squat?

I've noticed when reaching my upper limits on squat, I start to get some impingement around the ankle and upper foot area. I've learned that this can be caused from weakness of the ankle and foot ...
5
votes
3answers
3k views

How do I fix an uneven butt?

I'm 4'11 and 84 lbs and have been doing the 30 day squat challenge. I'm on day 25 and I noticed that the right side of my butt looks better than the left. It's rounder and more lifted. I was just ...
6
votes
2answers
2k views

What is the opposite exercise of push ups?

I've been doing push ups on a daily basis, and I feel like I need to also train the opposite muscles, to make sure I'm training evenly. What would be a good counter-exercise for push ups?
3
votes
3answers
311 views

Am I exercising all my muscles?

I mainly perform following exercises: running (1-3 miles), push-ups, pull-ups, squats, sit-ups, calves raises, planks, legs raising, and bridges. I vary them a little. For example, one day I do ...
8
votes
4answers
1k views

What alternatives should a novice use when they're not flexible enough to do regular deadlifts?

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 ...
0
votes
1answer
103 views

What's the best exercise to get more well defined abs, a.k.a Muscle hypertrophy [duplicate]

I've searched the internet for core exercises for building abs, and I'm a little bit confused. Some say that sit-ups is great for getting well defined abs, while some say you only get better at doing ...
2
votes
2answers
253 views

What exercises will bulk up the pectorals and shoulders while avoiding the arms?

What are some free weight or body weight exercises (and general guidelines) to specifically bulk up the pectoral deltoid trapezius and other muscles around the shoulders while avoiding the arm ...
0
votes
1answer
48 views

Slow digested meals while keep eating

I'm not sure if this is the correct site to ask this Let's say that I take a casein protein shake in the morning let's say 8 am, this will be slowly digested so I will have nutrients during several ...
2
votes
2answers
105 views

Is there any benefit to being more flexible than is necessary to reach position?

Klokov posted a video on youtube a while ago showing his flexibility during warmup. He's obviously much more flexible than is necessary to reach a snatch position. Does this degree of flexibility ...
1
vote
3answers
299 views

Is there a difference between lifting for look/size/strength?

I started lifting a couple year ago with a friend and his dad. I never really did any research on it, but we would pretty much do the same thing, 3 days a week. Bench: 10 reps at 135 8 reps at 155 6 ...
1
vote
4answers
235 views

Am i suppose to feel a burn?

So I have started working out for the first time, using 10 pound dumbbells to build muscle on my arms and forearm for the time being. I do all the usual exercises, for example curls and hammers, etc. ...
0
votes
1answer
498 views

Unable to grasp bar doing a back barbell squat

I've decided to start weightlifting using the Starting Strength program. The above image shows the barbell position for doing a back squat (the wrists are not in the correct position). I am unable ...
1
vote
0answers
45 views

Progressing to a new program

I did two rounds of the MadCow 5x5 program and ending a 13 month cycle of the 5/3/1 Jim Wendler program (month 12 starts next week) - I've gotten GREAT GAINS from both. I'm not looking to move on to ...
1
vote
1answer
73 views

Stalled progress on a particular weight machine

I have been using the Hoist "Rock-It" weight machine circuit at my gym for almost three months now, every Monday, Wednesday and Friday. I have been making steady progress on most of the machines, in ...
5
votes
3answers
838 views

Will frequent training on a boxing bag have the same inhibiting effects for mass gaining as lots of running?

I love using a boxing bag. Before I got serious about hitting the gym and putting on size, I used my bag up to two times per day for 30-60 minutes each session. I was very strong even without lifting ...
3
votes
1answer
139 views

Am I at a greater risk of injury while experiencing DOMS?

Three days ago I did my first chest workout since around the start of the year. Today, I am experiencing extreme pain from shoulder to shoulder across my chest as far down as my sternum. It is at the ...
1
vote
3answers
1k views

Are bumper plates “lighter”?

OK, I know that a 45 pound bumper plates weighs the same as a 45 pound iron plate. My experience, however, is that bumpers seem to go up easier. True or myth? If true, wondering if people have ...
8
votes
1answer
401 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 ...
1
vote
1answer
151 views

Gastric Bypass Surgery and Creatine/HMB [closed]

I have had gastric bypass WLS earlier in the year, and now with the surgeon's encouragement, I have started weight training to preserve lean body mass. It's going well so far, and after two months, ...
2
votes
2answers
215 views

Do you still gain muscle even if you do less reps than last time?

Today, probably due to having a not very nutritious lunch, I was able to lift noticeably less (e.g. Benching at 55kg rather than 75kg) weight & reps than normal. In a situation like this, if ...
5
votes
1answer
203 views

Specific weigthlifting protocol to strengthen tendons, regardless of hypertrophy or any other goal

This question was indirectly embedded within other more general questions I made in this site, for example here and here. But the scope was more general. I would like to do this specific question here ...
2
votes
3answers
234 views

Can I replace the overhead press with the seated version?

I have been trying to master the standing overhead press for some time now, and every time I try to go a just a little bit heavier my lower back starts to hurt. Now I am aware that I need to brace my ...
9
votes
2answers
621 views

Training/Weight lifting in the cold

My weights are out in the unheated garage. I've been on the 5/3/1 program for about 10 months and wish to continue through the winter, does anyone have any advice for training in a COLD environment? ...
4
votes
4answers
7k 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 ...