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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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 ...
7
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1answer
4k views

Bodybuilding - Myofibrillar and Sarcoplasmic hypertrophy - Building muscles

I'm training for two years, trying to develop muscles (for astethics, being big and not for strength training). I read that in order to do that I should work more on my sarcoplasmic hypertrophy. As ...
7
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1answer
1k 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 ...
7
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1answer
9k views

Importance of short rest times between sets

What are the benefits of taking shorter rest times in between sets? If I am capable of doing an extra rep or two if I rest for 1 minutes instead of resting for 30 seconds, which is more beneficial?
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3answers
3k views

Need help with squatting on stronglift 5x5

I am a total beginner to weightlifting, and I am trying to do the stronglifts 5x5 program. I am extremely overweight, and the biggest challenge for me is that I don't seem to be capable of doing a ...
7
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2answers
846 views

Effective warm-up before weight lifting circuit

What's the most effective warm-up before doing my weight lifting circuit? Is it better to warm up by doing 10 minutes on the elliptical cross-trainer or by doing a set using a light weight before ...
7
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2answers
5k views

Chest exercises make my triceps burn

I know that with most chest exercises, the triceps are greatly involved. My concern is that by the time my triceps burns, I barely feel anything in my chest. My coach has suggested I put more ...
7
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1answer
1k views

Starting Strength: How do I know when I should cut?

I've been bulking since I started lifting (Starting Strength path, two months in) but have started wondering this week - when do I cut? Is this purely when I can no longer stand the fat that ...
7
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3answers
252 views

Training scheme - full body or by muscle groups

There are a lot of training schemes out there. But what are the advantages and disadvantages of a full body scheme vs a scheme that targets different musscle groups each workout. Are they desinged ...
7
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1answer
385 views

Is there an alternative way to warm up for lifts that is less tedious than gradually increasing the set weight?

I'm following a 3x5 weight lifting program based off of the Stronglifts and Starting Strength programs. I've been starting with warm-up sets of gradually increasing weight, as suggested by Stronglifts ...
7
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1answer
76 views

Program Feedback

My intent was to run a version of 5/3/1 over the school year, as it allows for consistency and not having to worry about how much I need to lift each training session. However, my engineering design ...
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3answers
2k 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 ...
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2answers
3k 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 ...
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5answers
13k views

Running shoes vs barefoot: which is better for squat and dead lift?

This answer mentions that you shouldn't do squat exercises in running shoes. Why is that? I don't feel like performing squats and dead lifts with running shoes are creating any issues for me, but ...
6
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2answers
295 views

Low weight exercises in between sets

I have had few back and shoulder injuries over the years which left me terrified of those happening again. The recovery was slow and I lost much of the ground I've gained since I had to go with lower ...
6
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4answers
3k views

How to replace the post-workout protein shake?

I always heard that the post-workout protein shake is the most crucial time to take fast-absorbing whey protein. I can't take a post-workout shake for these reasons: I live 30 minutes away from the ...
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7answers
746 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 ...
6
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1answer
4k views

Will running affect my weight training and burn muscle instead of fat?

How much gap should there be between weight training and cardio? Usually I work out 5 days a week in the morning and sometimes do cardio and some days do weights, but I have been thinking about going ...
6
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3answers
987 views

Why are deadlifts so much more taxing than other workouts (say squats)?

Why are all of the workouts in the 5x5 Stronglifts program except the deadlifts? If I added an ab exercise to the workout (say Landmine 180s), would how do I know whether it should be 5x5 or 1x5?
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2answers
430 views

Are there such thing as best exercises for weightlifting?

I've heard this many times from powerlifters that I've work with, "All you really need is 3 lifts to hit all major muscle groups, and technically that's all you really need for maintenance, too." On ...
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4answers
1k views

Are free stand squat holders safe for home use?

A lot of stores are selling free stand squat holders. It seems they could go off balance since they are not connected. They also do not supply a real safety system. Are they safe to use? And so to ...
6
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2answers
2k views

Are multiple sets with decreasing weight and no rest between them a good idea?

I saw someone else doing this and I tried it and have liked the results. I start by doing a half dozen reps on the heaviest weight I can handle, then without resting more that the time it takes to ...
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3answers
2k views

Are there any compelling reasons to not engage in bare-foot weight lifting

As I understand it there is a general recommendation towards wearing weight lifting shoes when lifting heavy weights for three main reasons: Less compression in a weight lifting shoe's than in a ...
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4answers
6k views

If my lower back feels tired after squats, am I doing something wrong?

When I squat, I tend to squat very deeply. Lately I've been noticing that my lower back feels a bit worn out afterwards. It doesn't hurt - I don't feel like I've injured my back, but it feels like ...
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3answers
789 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. ...
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2answers
306 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 ...
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3answers
671 views

barbell squat wrist problems

One of the aspects that the Starting Strength book emphasizes a good deal is that the wrists should be straight when doing the squat (see point 3, as well as the wrists of the guy in all the cartoons ...
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1answer
1k 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 ...
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4answers
2k views

What's a deadlift supposed to feel like?

I did my first "real" deadlift today, and, it's a very different feeling. Unlike a squat or a bench, where I clearly feel myself pushing against something, when I deadlifted (135 lbs, about what I'm ...
6
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4answers
512 views

Should I follow the gym's program or just stick to Starting Strength?

I'm trying to follow the Starting Strength program, and need some help with the exercises. The trainers at the gym want you to do a fancy circuit, using some freeweights but mainly machines. Should ...
6
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3answers
10k views

How should you warm up for stronglifts sessions?

From the StrongLifts book: Never jump straight into your work weight, warm-up first. As an example, let's say your work weight for the Squat is 135lbs. Then here's how your training would look ...
6
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3answers
2k views

Right knee hurts on squat

When I squat in athletics my right knee hurts on the inside and sometimes when we max out or something my knee will hurt all day. If weight and load are needed, I weigh 105 lbs and squat 185 lbs. I ...
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2answers
7k views

I feel sleepy while doing weight training

Sometimes, I feel sleepy when I am doing my weight training. Is this natural? It doesn't happen all the time, only sometimes, I feel so tired that I feel like sleeping immediately afterwards.
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3answers
915 views

How much weight would I need to gain if I increased my deadlift by 50 pounds?

I want to train my deadlift, and I'm curious to know how much weight I might gain if I increased my deadlift by, say, 50lbs. Is there any literature out there that quantifies the relationship between ...
6
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2answers
599 views

Exercises/training techniques to improve back posture during deadlifts, cleans, etc

I have recently gotten into olympic lifting and am really enjoying it. Unfortunately, I am repeatedly told by the coaches that my shoulders are rounding forward and my back is not straight when I ...
6
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2answers
307 views

Are Box Squats more like dead lifts or standard squats?

I've read on a few websites (BodyBuilding and t-nation) that Box Squats are good exercises to help with dead lifts. You don't get the full range of motion and through doing them I seem to feel more ...
6
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1answer
371 views

Sport Specific Lifts - Tennis

I joined, for the first time, a summer tennis league this year. I do a small amount of weight training still and would like to focus my lifting sessions more toward functional lifts that might ...
6
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3answers
254 views

Is it wrong to workout more than once a day?

Yesterday, I did a fairly heavy upper body workout around 11am. I worked my arms until I could barely move the EZ bar to put it away. A while later, at around 7pm, I had had a couple drinks, and ...
6
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2answers
16k 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 ...
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4answers
3k views

Should I really lock my elbows and knees when lifting?

When bench pressing, at max extension, should I lock my elbows or keep them loose? What about my knees when squatting? UPDATE: Here are some links from the Mayo Clinic warning against locking joints ...
6
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1answer
756 views

Why is it dangerous to swing a weight?

I am aware that swinging weights does not optimally activate the targeted muscle, but I do not understand why everybody says you can get hurt swinging a weight. Athletes in other sports have been ...
6
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4answers
1k views

When is 5x5 deadlifts too much volume?

I am curious what the science is behind strength gains on the dead lift and when it is ideal to stop working on 5x5 rep scheme and switch to something lower, as low as perhaps 1x5. Currently I can ...
6
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3answers
266 views

Free weights or body weight exercises?

I want to build some muscle mass, for both raising my RMR and for useful/practical strength and endurance. I don't want or need to look like a body builder, I just want to lose a little fat (I'm ...
6
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2answers
92 views

Is it good to box 6 rounds before heavy squats?

My physical therapist wants me to box six 3-minute rounds before I do weight training. After boxing I feel pretty tired and of course not 100% energized, and I can't perform 100% in weight training ...
6
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1answer
128 views

Minimum exercise to maintain muscles?

After a year of strength training and cardios, I'm fit and well built. Starting next year I'll be very busy due to work and family and I won't have time to properly exercise. But I don't want to lsoe ...
6
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6answers
261 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 ...
6
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3answers
5k views

How to Alternate Starting Strength and Running/Jogging

I R overweight dude with main focus on running... with many many failed attempts in the past to stick to the gym due to DOMS and ** getting too tough to progress... I understand weight training helps ...
6
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4answers
13k views

What activity level should I choose in calorie calculators?

My goal is to gain weight, primarily for muscle bodybuilding (not professional). In various online calorie calculators I need to choose my activity level. I'm always stuck on which one to choose. For ...
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3answers
4k 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
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1answer
186 views

Is there a relation between muscle soreness and muscle progress?

If I understand muscle training theory correctly, you put stress on your muscles, often times going as far as microscopically tearing the muscles up, and then expect the recovery process to make you ...