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
1answer
87 views
To increase strength why wouldn't anaerobic reps be done as quickly as possible to fatigue the fast twitch muscle fibers?
There are lots of recommendations to do the reps slowly - like with 2 seconds + 2 seconds, also some machines have rep timers of 2 seconds + 4 seconds. But if you are targeting fast twitch muscle for ...
4
votes
2answers
492 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 ...
4
votes
2answers
438 views
Are there any dumbbell exercises equivalent to the basic squat?
I'm considering buying a good set of dumbbell weights (pro tip: get them on craigslist) and a bench so that I can work out at home. However, I'm a big fan of the squat, but I don't want to have to ...
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 ...
4
votes
1answer
103 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 ...
4
votes
1answer
134 views
Improve benching through adding speed to the lift…how?
I've been 'stuck' at 240 lbs in my bench press. My biggest issue seems to be in the lift off from the chest. From what I've been reading, this could be due to the lack of speed/initial explosive ...
4
votes
2answers
11k views
Are there any alternatives to deadlifts?
There are so many articles about the benefits of doing deadlifts for the back.
But I am curious if there are alternatives to the deadlifts which still gives the same benefits?
4
votes
1answer
292 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 ...
4
votes
2answers
115 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 ...
4
votes
2answers
131 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 ...
4
votes
2answers
671 views
What is the correct form for seated shoulder press with dumbbells?
When doing seated shoulder presses, must the bench be set to 90 degrees? I seem to be seeing many videos where people are setting up the bench to about one notch before 90. Last night I tried this ...
4
votes
4answers
287 views
Burn fat and gain muscles at same time
I am doing weights for a few months now, but I find it hard to gain muscles and burn fat at the same time. It seems like one goes at the expense of the other. I think I have a balanced diet, with more ...
4
votes
1answer
46 views
Trying low bar position is difficult, what can I do to get there?
I'm trying to get to where I can squat with the bar in the low bar position as in Mark's video.
I'm having difficulties getting into this position and I think it's a mix of things, one being ...
4
votes
1answer
202 views
Rounding of the lower back while doing squats
I've been working with Starting Strength for a while now and although I've been taking lots of notes on form and watching videos wherever I can I can't stop rounding my back. I find that when I'm ...
4
votes
1answer
143 views
How to find a weight lifting coach?
What's the best way to find a good coach for weight lifting in my area?
The trainers in my gym seem to be very big & strong, but not experts in form, or at least not know (at all) how to teach ...
4
votes
2answers
500 views
One set weight lifting? [closed]
Timothy Ferriss has a lot of fitness and nutrition advice in the bestseller 4-hour body. He advocates one-set-only (per muscle group) workouts. Is that good advice?
4
votes
4answers
593 views
What risks from fitness are there to people with myopia?
I have a myopia and my eye glasses are usually from -3 to -4 diopters. I jog every morning on an asphalt covering (see my question) and do kickboxing, and in the next year i plan to start lifting ...
3
votes
5answers
2k 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 ...
3
votes
3answers
181 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 ...
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 ...
3
votes
3answers
213 views
Where can I find instructions for doing back squats correctly?
I've looked around but there seems to be a lot of variety out there. Is there a widely accepted "best" set of instructions or video for doing squats correctly?
3
votes
2answers
166 views
Equality of different protein sources
From my summary reading around the internet, there seems to be a preference for meats as a protein source (e.g., see this SO answer). My question is, is there a difference—with respect to ...
3
votes
3answers
230 views
What is the “kernel” for a 4 decade training program for physical fitness?
Almost all training programs or workout routines are focused on the very short term, e.g. 90 days, 12 weeks and similar.
My questions is about the "kernel" (key elements in a wide sense) for a ...
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 ...
3
votes
5answers
213 views
Working out while slightly ill
I'm a novice weight lifter, currently going to the gym 3 times/week for an hour each time. I recently came down with a head cold. I know that if I go to the gym I won't be able to hit my usual max ...
3
votes
2answers
92 views
when to use vibrating platforms
There is one of these vibrating platforms at the gym and a chart with different positions to exercise different body parts (http://en.wikipedia.org/wiki/Whole_body_vibration).
I would like to combine ...
3
votes
4answers
332 views
Any suggestions on how I could improve my workout routine?
Me: 6'5", 195 lbs, eat fairly healthy, drink on weekends, always been tall and skinny
Desired results: increase upper body mass and definition
My Current workout routine (each day is usually 45 mins ...
3
votes
3answers
664 views
Is this pain in my neck — after Smith Machine squats — just DOMs or something else?
Last Thursday (so, 5 days ago), I did a short leg workout, centering on finding my maximum weight for squats. I used a Smith Machine and, for the first time ever, I did not have a pad on the Olympic ...
3
votes
3answers
102 views
What muscle groups are used in olympic lifting?
I am a beginner for weight lifting. I think first I have to know what muscle groups are used in olympic lifting. After that I will google to know how to train those muscle for weight lifting.
Could ...
3
votes
2answers
155 views
What are the ball bearings in dumbbells and barbells for?
Well the question title pretty much says it.
While browsing the web for dumbbells I stumbled over the supposedly cheaper 30mm bars and the 50mm bars that all seem to be ball beared.
What is the ...
3
votes
3answers
586 views
Dead lift, best way to gain strength and power
I'm able to dead lift 5 sets x 5 reps @ 250 lbs OR 5 sets x 3 reps @ 300 lbs OR 5 sets of 1 rep at 400 lbs....the total weight differences are:
5 sets x 5 reps @ 250 lbs = 6,250 lbs
5 sets x 3 reps ...
3
votes
2answers
3k views
What is the official “baseline” workout of CrossFit?
Just did a CrossFit baseline workout yesterday for the first time, and it was slightly different then most of what I see on YouTube/Google searches.
That said, is there an official baseline workout, ...
3
votes
2answers
266 views
Improvising some weights for lifting?
I've been making myself a very basic exercise routing that consists of biking and push-ups, sometimes running. I know it's very little but keep in mind I'm trying to gain weight but gain arm strength ...
3
votes
3answers
1k views
How do you break through a weightlifting plateau?
It seems like I have been stuck at a certain weight and reps for a while.
What is the best way to break through this plateau?
I have heard of supersets, negative sets and reverse pyramid. There ...
3
votes
2answers
414 views
Clicking and clicking noise with bench presses
When doing bench presses, both the left and right areas of my shoulders make this really loud clicking sound and it feels as if the bones are clicking against each other. This has been happening for ...
3
votes
4answers
402 views
How many sets per muscle?
My current program consists of a 5 day workout. Each muscle group (say chest for example) has 3 different exercises divided in 4 sets of 12 repetitions. Tempo is 2 seconds down and 1 up.
...
3
votes
1answer
104 views
Strength training: what to do when it becomes kind of easy, in order to keep improving
I've been training for several years, stopped for a while then started back but kept working out regularly (4-6 days a week) for the past 2 years.
I lift heavy weight, do bodyweight training, skip ...
3
votes
2answers
2k views
Blurred vision during weightlifting
When I'm working out and have to lift some heavy weight, I find that I can do it much better if I close my eyes, like focusing on the movement, but I notice that no one is closing their eyes while ...
3
votes
3answers
849 views
Taking a break from weightlifting - how often?
I am doing exercises with weights 3 times per week. I started training 2 years ago and have made steady progress. I have lost weight gained strength. I had a very strict routine and I pushed myself to ...
3
votes
2answers
476 views
What type of pants are good for weight lifting?
I'm more comfortable weight lifting in pants than in shorts, but find they inhibit proper knee position when squatting. Are there any types of pants or material that will stretch well enough to be ...
3
votes
2answers
1k views
Should I lift weights fast or slow?
When lifting weights (squat, bench press, deadlift, whatever) is it better to do the motions as slowly as possible or fast and explosive? I've heard both opinions.
Please support your answer.
Note: ...
3
votes
2answers
2k views
Should I take days off from working out - regardless of what my workout schedule is?
I'm currently working out where I alternate between cardio and weightlifting, and on my weightlifting days I alternate the body parts I target. Doing this I work out everyday, the idea being since ...
3
votes
3answers
525 views
What is good workout attire for weight lifting?
I want to know what the best practices are for workout attire, what kind of clothes should one use? Loose fitting clothing, moisture wicking etc?
I'm not asking for discussion but what is commonly ...
3
votes
4answers
1k views
Changing workout routine often vs. same workout
From your experience are there any benefits of changing your workout regimen often? As in experiences in muscle growth or weight loss?
I usually get in 3-4 times a week to weight lift.
I'm pretty ...
3
votes
2answers
570 views
Weighlifting shoes for a beginner
I'm getting into strength training, following the Starting Strength program, and they advise strongly to buy some weightlifting shoes. (Currently, I'm using some tough hiking sneakers, and don't feel ...
3
votes
1answer
161 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 ...
3
votes
2answers
144 views
Any authoritative references for strength training nutrition requirements?
Following the Starting Strength workout and reading Ripptoe's "Clarification" follow-up article, I'm realizing that nutrition is a very crucial component to weightlifting. However, the Starting ...
3
votes
3answers
951 views
How to simulate a back extension machine with other gym equipment
My gym got a new back extension machine recently and it is horrible. It's designed for someone much smaller than me, the angles are all wrong, and I find it very difficult to isolate the right ...
3
votes
2answers
184 views
Are there any harmful side effects to working out just your arms?
I'm 15 years old and during the summer I've been working out with some dumbbells, and I've only been working out my arms for right now. Lately I have been feeling pain in my lower back and neck (which ...
3
votes
1answer
166 views
Weightlifting alone
I have trained for my initial one year alone and did not see much gain.
But had the opportunity to train with a friend for few months. In these few months I learned to lift heavier weights with good ...
