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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1
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2answers
84 views

Negative rep workouts - how often?

Negative reps, i.e. reps that focus on the eccentric part of the movement rather than the concentric, are supposed to result in more intensive damage to your muscle, and have also been shown to give ...
8
votes
1answer
258 views

What happens to your muscles when you stop working out for several years?

I go through spurts of working out. I'll decide to get a gym membership, achieve decent results over six months, and then, for whatever reason at the time, I'll stop and won't exercise at all for ...
2
votes
2answers
132 views

Incline Row Machine vs BB Pendlay Rows

I'm doing SL5x5 and, for my without tonight, I swapped the normal Pendlay rows with the incline row machine. I was quite shocked at the weight difference. Normally, I'd be rowing around 115 but with ...
1
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3answers
110 views

What are the different repetition ranges and for what use?

I read many times here about repetition ranges but I never understood their idea. Why are there different ranges? What are they? And for what purpose should one do? Also how much weight should one ...
0
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1answer
128 views

Eating a big meal around a weightlifting workout - before or after? [duplicate]

When is the best time to eat a big meal when weight training - before or after the workout? Also how much time before or after is optional / beneficial?
0
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1answer
225 views

arm muscle size not increasing

A few months ago, my triceps starting showing. I've been regularly going to gym and my diet consist of protein, crab and veggies (broccoli) and follow "Rule of third" 1/3 of protein, 1/3 of crab and ...
6
votes
4answers
9k 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
2answers
665 views

Should we do running and lifting on the same day or on different days?

While putting dishes from dish washer into the cabinets my arms got tired! So time to go back to gym and exercise! If I want to start for the first few weeks with moderate running in target heart zone ...
8
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4answers
1k views

How old should children be to train with weights?

I have heard a lot of different answers for this, from six to eighteen. I would like for someone who actually knows what age is appropriate to answer this. Also, how much weight training is safe for ...
0
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1answer
79 views

German Volume Training 10 sets X 10 reps

I am curious as to what others experiences with this training program are. Did you gain the 5-12 lbs of muscle over the 6 week period that promoters such as Charles Poliquin claim to be the norm ? ...
2
votes
2answers
250 views

Sprinting and weight lifting

TL:DR I want to do one day weights, next day sprint, repeat. Viable? Is lifting weights every second day, and sprinting every alternate second day a viable plan? I am 6ft tall at 78kg(172lb), ...
1
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2answers
56 views

can only lift lower body and core

For the next 6 months or so I can't lift upper body as I'm recovering from labrum repair surgery. I can't squat (bar goes on back, I would assume is not good) or deadlift (pulls on shoulder), but I ...
4
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1answer
85 views

What Limits the Repetitions One Can Perform?

What is the scientific explanation of why one can only do a certain number of repetitions of an exercise before becoming unable to? For example, at my current state I can only do 8 repetitions of a ...
5
votes
1answer
970 views

Proper way to find out your one rep max?

As part of an online competition I want to perfom 1RM on all of my lifts (squat, bench press, over head press, bent over rows, dead lift). I do not know what my current 1RM is and would like to find ...
2
votes
2answers
317 views

What is the minimum amount of time someone might need for muscles to recover?

I know there have been answers to this question, but I'm looking for something specific. The workout has just been completed. Now, what is the minimum amount of time required for the muscle group ...
3
votes
2answers
24k 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.
11
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3answers
340 views

Small woman and want to get bigger

I'm a 35 year old woman and I weigh 105. I want to gain 20 pounds and add shape to my figure. I know what I need to do to gain weight, but what exercises can i do that will help me maintain the ...
3
votes
2answers
147 views

When to do conditioning while on Wendler's full body routine?

I'm running Wendler's "doing more with less" set up, as seen here http://www.jimwendler.com/2012/03/doing-more-with-less/ My question is when to fit in conditioning work (I.e. Hill/flat sprints). ...
7
votes
3answers
210 views

How do I fix my Power Clean?

Background: I am changing my current barbell routine from StrongLifts to Starting Strength. Problem: One of the five lifts in Starting Strength is the Power Clean, and my form is absolutely abysmal ...
6
votes
6answers
232 views

What should I do if I can just barely complete the lift sets?

It is often recommended to do a given number of sets of a given number of repetitions of weight lifts (regardless of your exact training methodology, which mainly dictates the number of sets and ...
3
votes
4answers
1k views

What are the pros and cons of board bench pressing?

What are the pros/cons of board bench pressing? I know it helps reduce shoulder strain, but what benefits are there based on being able to lift more weight and what cons since you don't have full ...
4
votes
1answer
81 views

Weightlifting for people with scoliosis

I have mild scoliosis and have been told by every doctor I've spoken with to avoid lifting anything heavy. On the other hand, I've met a number of people who have scoliosis and have succeeded in ...
6
votes
3answers
509 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. ...
4
votes
7answers
622 views

How to strengthen *very gently* your grip in order to safely perform chin-ups? Are wrist wraps good?

I have recently started trying to do negative chin-ups in several occasions, but afterwards I feel a mild pain in both my left and right wrists. It is not the kind of "healthy" discomfort of sore ...
1
vote
1answer
182 views

Never skip leg day?

Currently I am gaining strength (and muscle) with a 3-way split. Back- biceps Chest - triceps Legs - Shoulder This however is my concern, I am getting married in 6 months and bought a suit which ...
1
vote
3answers
363 views

Why does Starting Strength prescribe minor resets?

Rippetoe's Starting Strength recommends that when you fail to get all 3 X 5 reps for 3 workouts in a row on a given exercise, you do a "minor reset" in which you drop the weight of the work set to 90% ...
7
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3answers
2k views

How to become good at lifting and holding my girlfriend in arms?

I want to be able to lift my girlfriend in arms and hold her while walking for a while. It of course shouldn't seem struggling and I should be able to talk, laugh or even kiss while doing this. ...
4
votes
2answers
151 views

As a recreational weight lifter, how do I ensure that I minimise long term health issues?

I have been weight lifting for two months (squat, bench and deadlift), and while I have been very happy with the short term benefits of my new routine, I'm concerned about the negative long term ...
4
votes
3answers
1k 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. ...
1
vote
3answers
181 views

Advice for training biceps?

I am a female, 145 pounds, 170cm tall. I work out 5 days a week doing 1 hour cardio & 1 hour lifting. I began this training program about 2.5 months ago... I am having trouble developing muscle ...
3
votes
3answers
259 views

Lifting Iron (strength training) vs pushups ( knuckle)+ body weight squats+situps

Assuming your aim is to get better at martial arts not bodybuilding (hence strength training: lets take Rippetoe's 3x5). Which would improve performance? Also can they be done side by side? because I ...
1
vote
1answer
6k 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
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1answer
65 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 ...
0
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1answer
66 views

High metabolism problems

I fluctuate in my weight very regularly. I can gain 5 lbs in 1-2 days, no problem. But if I don't workout and or eat the same amount as I did the day before, the 5 lbs magically disappears. It's ...
0
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0answers
63 views

Will hypothyroidism affect my exercising and or bodybuilding

I am 51 years old, 5'1", 150 lbs, and I have hypothyroidism. I ride my bike about 5 miles a week. I walk about 2 miles a week. I do 30 minutes of light exercise a day. Should I be doing more ...
16
votes
4answers
8k views

If I can't get plenty of sleep, should I be doing anything different when trying to put on mass?

Getting plenty of sleep is really important for putting on size - something I am very aware of. Unfortunately, various circumstances lead to me not being able to get to the gym until about 9:30PM at ...
2
votes
2answers
459 views

Trouble falling asleep after a workout at night

It started happening a while ago and has been getting worse. I usually workout from 6-7 in the evening (unfortunately can't workout any time before that due to my schedule) and go to bed around 10:30 ...
1
vote
2answers
86 views

Creatine supplementation for a Vegan athlete

Any thoughts on creatine supplementation (quick release capsules 4,000 mg) for weightlifting? I caveat this request with the fact that I am trying to limit my intake of animal products to a minimum ...
1
vote
3answers
89 views

ways to improve a glute/leg workout?

I am female, 145 pounds and 170cm tall. I go to gym 4 times a week and do split training. I have noticed quite some gains on my legs but not really my ass. Here is my workout: (I am not sure of what ...
3
votes
3answers
175 views

Pistol Squat Progression?

Some of my coworkers and I are trying out a 30 second per hour workout routine. We're having a hard time finding bodyweight exercises for the legs that really tax the system. I'd like it if we could ...
4
votes
1answer
368 views

Why do my muscles ache the day after I lift ? How come not asap after my workout or during?

They say muscles ache after a workout because the workout causes wear and tear of the muscles. Why doesn't the pain start asap ?
0
votes
0answers
23 views

How do you know if you are eating more than required for building muscles? [duplicate]

How do you know if you are eating more calories than required, if you have 1) Some belly fat to lose and 2) need to gain muscle mass When both are equal priorities?
1
vote
1answer
281 views

Is it possible to lose 3 pounds of FAT per week?

I have a lot of fat lose. I weigh 210 pounds, and I was hoping to start losing weight (42 pounds of fat to be precise). According to my calculations, to do this in 14 weeks I need to lose 3 pounds per ...
-1
votes
1answer
74 views

what is my rmr?

I have no idea how many calories im meant to be eating a day to lose weight... Some calculators tell me my maintence is 1400, some 1600 and some even 2200! I am female, 141 pounds (63kg), 168cm tall, ...
0
votes
3answers
111 views

building muscle on a calorie defecit?

Currently: 145 pounds, 170cm tall, female. Been working out for 3 months doing cardio & intense weight lifting 5 times week with a good diet. My question: it is believed that you cannot gain ...
2
votes
2answers
106 views

Suddenly not sore anymore?

I began tranining split training 3 months ago, about 4 days a week. I am normally SO SORE after every workout and have been making gains in strength and size. I took about 2 weeks off from the gym ...
2
votes
2answers
107 views

Is my training volume too large for optimal gains

I lift weights about three times a week, I don't do splits, always full-body. Here's what a typical lifting sessions looks like for me: 5 min warmup 4*5 pullups 10*3 or 5*5 bench press 3+3+1+1+1+3 ...
3
votes
4answers
245 views

How to lose fat while lifting weights and not doing any cardio?

I have found that lifting heavy helps with pain in my joints. As such I have no particular goal like muscle gain or endurance, etc. Its just that I don't go for too low reps and rapid progression so ...
20
votes
4answers
47k 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
4answers
285 views

Building muscle and trimming fat at same time? bulking/cutting phases?

Hi I began gym 2/3 months ago. I go about 5 days a week and my routine is as follows: 30-60 min cardio, 45 minute weight lifting (targeting each muscle group on a different day) Currently: female, ...