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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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 ...
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3answers
554 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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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
4k 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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2answers
506 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 ...
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1answer
5k 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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1answer
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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 ...
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2answers
200 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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3answers
226 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 ...
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2answers
84 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 ...
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3answers
2k 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 ...
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3answers
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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 ...
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4answers
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Is it normal when starting squats to not have flexible enough ankles?

I've read a lot lately that if I want to build a lot of strength and start thinking seriously about putting on some size that I should use squats as a core workout. I'm only 65kg (143 pounds) and have ...
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3answers
1k 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 ...
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1answer
1k views

How can I workout my upper body with an injured wrist?

A while back I injured my wrist, and while I have a clean bill of health now, during that time I was not able to work my upper body (delts, lats, biceps, triceps, pects). Was there some way I could ...
6
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1answer
130 views

Shoulder Pressing – Training the Negative

I have been working overhead barbell pressing with no leg drive. Lift the weight up and bring it back down into position and then back up. I do this lift as my primary lift for overhead strength ...
6
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1answer
487 views

How to improve symmetry in both strength and size

I have noticed lately that I lack symmetry in my arms (biceps and triceps, not forearms). This lack of symmetry also follows through to the strength and endurance in the weaker arm. With my dominant ...
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2answers
1k views

What is the best Olympic weightlifting instructional?

I am moving from strength training to power training in order to improve athletic performance. Specifically, I am adding the clean and jerk (no snatch for now) to my program. I am not looking to ...
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1answer
161 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 ...
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2answers
128 views

Going from training 3 days/week to 4 days/week

I've been training three days per week for about two months now and feel that I want to increase the amount of training I do. From mon - wed - fri, to mon-tue-thu-fri. Currently I have a two day ...
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2answers
277 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 ...
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3answers
4k views

Started lifting again and am gaining weight but my clothes seem to fit better. What is the cause?

I've been lifting consistently for over a month and have noticed that i'm gaining weight (unfortunately) but you wouldn't know by the way my clothes are fitting. I would think that the extra weight ...
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3answers
687 views

Absolute Beginner in Weight Training

History: I am an absolute beginner to the world of fitness and nutrition. I'm a classical geek that spends most of the time in front of the computer writing code, fixing stuff. I've purchased a set ...
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5answers
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Overhead press alternative to bench press?

I do my lifting at home and don't have a suitable bench. I'm currently using two ordinary monoblock chairs as my "bench" and I don't think I'm doing my bench presses right because my arms are ...
5
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2answers
872 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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2answers
908 views

What are key points to focus on when trying to increase the size and definition of the bicep?

How does one work the bicep to it's max? Admittedly, I know I'm guilty of lack of symmetry because I do a lot of exercise that build my triceps. Therefore, I think my biceps have suffered and I ...
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2answers
11k 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? ...
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2answers
1k views

Strength Training and a Bad Back

I've always been leery of weights - it takes me months of very steady progress before I feel at home with them. By comparison: Yoga and Cardio come naturally to me. The only time I did weights ...
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2answers
204 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 ...
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3answers
5k 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 ...
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2answers
176 views

How can I get stronger while involved in other physical activities?

I am training for some time now but I don't feel like my schedule is in balance. I switch between: Scheme 1: Neck Flexion (neck) Lying Neck Extension (neck) Arnold Press (shoulder) Rear Lateral ...
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3answers
4k 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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2answers
114 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 ...
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3answers
227 views

Getting stronger without gaining muscle

I want to eventually start competing in BJJ competitions in the lightweight division (<70kg) and I'm about 67kg (10%bf) at the moment. I'm going to continue weight training until I reach 70kg and ...
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4answers
2k views

High Heel in weightlifting shoes

After much urging, I bought some Wei-Rui weight lifting shoes. But I found my deadlift in them became much worse, not better. A friend told me that the high heel in them ruins the deadlift. He told ...
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3answers
610 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 ...
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4answers
444 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 ...
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4answers
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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 ...
5
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1answer
299 views

Body fat still the same even though losing weight

I've been dieting and losing weight for around 3-4 months now and have been mainly doing cardio but still doing resistance as well. On average, I am losing 9lb a week however I got weighed today and ...
5
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2answers
122 views

In what way is the Arnold press different from a standard dumbbell press?

I mean effectually - I understand the functional difference. What different GAIN do I receive from Arnold presses?
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4answers
15k views

How to do deadlifts with dumbbells?

I dont have access to a barbell, yet i still want to try and do deadlifts, so i was wondering if anybody knows how to explain to me the proper technique, or maybe even refer me to an article or video ...
5
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1answer
331 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 ...
5
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1answer
112 views

Method of exercising

What is the difference between the normal weight training motions (e.g. bench press lifting it up and down) and holding a weight at a certain point (e.g. holding a weight in the middle of a press for ...
5
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1answer
204 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 ...
5
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1answer
3k 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 ...
5
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1answer
278 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 ...
5
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1answer
756 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 ...
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3answers
2k 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
310 views

Should i do cardio or weights first?

If in one gym session, I want to run (30-40 mins) and lift weights, is it better to run first or do the weights first. I have done a bunch of googling and keep reading conflicting answers so wanted ...
5
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1answer
211 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 ...