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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2answers
187 views

Weight Training for Tennis

I have learnt from this site that weight training that involves lifting few repetitions (e.g. 6) of heavy weights will result predominantly in muscle strength increases, where as lifting many ...
5
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4answers
4k views

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 ...
6
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3answers
2k views

How should I breathe when lifting?

I've heard many different things about how to breathe when lifting? What are some clear, simple, common sense, generally accepted ways to breathe when lifting? (Squatting or pressing.) I'm following ...
3
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2answers
982 views

Is it necessary to do flat, incline and decline flys?

On Thursdays I work on my chest and triceps. This is probably my favourite workout day, except for the final component which is flat, incline and then decline flys. My current Thursday looks like ...
3
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3answers
247 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 ...
9
votes
1answer
272 views

When should a barbell be collared?

I've been strength training now for 10 weeks and have never bothered with spring collars because the weights have been light and the collars are a pain when doing 4 different warmup weights, then the ...
5
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2answers
113 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 ...
1
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1answer
208 views

What is the optimal time to train in order to see gains in size and strength?

I am a 21 year old male, currently on my own program that can be found here. It is quite intense and I was wondering what the optimal time to train for strength would be? Please Note: I lift ...
12
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5answers
746 views

Is increasing resistance the only possibility to build more muscle mass?

I've often read and heard that you can only build more muscle-mass (get stronger), if you continuously increase the resistance weights (e.g. here). But for me, it's the case that I'm often not able ...
2
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2answers
1k views

Why do my forearms and the tops of my hands hurt?

It feels as if the tendons on the top of my hand and in my forearm (just near the wrist) are very tight and it is painful. I started noticing it in wrestling two years ago and it was very painful but ...
6
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2answers
332 views

Will weight training stagnate growth in a teenager?

Will weight training stagnate growth in a teenager? Is this a myth or fact? If it does, how does it stagnate a youth's growth?
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 ...
2
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2answers
313 views

How can I improve my training program to become leaner and increase strength?

I am 21 year old male and my overall aim is to lean up and build some more muscle/ increase strength, there fore I have adopted a higher protein intake and lowered my calorific intake, could I get ...
7
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3answers
3k views

How much glycogen is burned in weightlifting?

I'm trying to roughly match my carbohydrate intake to my rate of glycogen depletion with the goal of replenishing without overdoing. Is there an established way to estimate how much glycogen an ...
7
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2answers
790 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 ...
18
votes
8answers
3k views

Does lifting more than 5lbs really cause females to bulk?

I recently read an article about a guy who trains many models and actresses and he states that women shouldn't be lifting weights above 5 pounds, and not doing cardio such as spinning, because doing ...
4
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2answers
1k 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 ...
2
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1answer
774 views

Glute exercises for someone with knee pain

I have comparatively weak gluteal muscles and need to start strengthening them up. Unfortunately, due to knee-issues, my doctor doesn't want me doing exercises where my knees go to or below parallel ...
0
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2answers
172 views

Less weight and more reps or heavier weight and less reps? [duplicate]

Possible Duplicate: What are the trade-offs of weight versus repetition? I have just started out with lifting weights, now I know that I should be working all the muscles and I have a ...
4
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1answer
222 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 ...
3
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7answers
2k views

What to do during a week off?

I am feeling pretty battered and reckon I really need to take a week off from lifting weights. What are some things I should take into consideration? Should I adjust my diet? Eat less? Eat less ...
7
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2answers
170 views

Is taking a set to failure recommended for any type of lift or goal?

I recently posted a question about light-headedness after squats, and it was mentioned that squat sets should not be taken to failure. I can appreciate squats could be dangerous if one collapsed or ...
2
votes
1answer
106 views

daily upper body weightlifting?

What is a good upper body weightlifting routine that I could do daily to gain muscle without leaving a day for rest in between? How can I split upper body exercises in 2 halves so that I let the rest ...
12
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1answer
180 views

What should I do if I can't complete my program's prescribed workout?

This is a general question, but I'll give some specifics to fill it in. I'm on the Texas Method periodization program. On Monday, I was unable to complete the prescribed workout of a 5lb increase in ...
4
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1answer
146 views

Weight Training for Weight Loss

I have heard that weight training can be a good strategy for reducing body fat. If one's goal is to reduce total body fat, should one's weight training program be aimed at muscle hypertrophy or ...
6
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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 ...
3
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2answers
3k views

Having a stronger right hand than left hand

I recently started training with a friend of mine, and on the days that we do push force exercises he keeps telling that he doesn't feel satisfied from the workout. Now this was very strange to me ...
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7answers
451 views

Am I eating right? or way too much?

I'm 25, in good shape(maybe a few kilos over weight), doing a desk job. Recently I started working out hard, and changed what I eat to healthy options. My goal is to lose weight and build muscles. I ...
60
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4answers
49k views

Is it healthy to exercise a muscle when it's still sore?

Is it healthy or is it damaging to exercise a muscle while it's still sore from a previous workout?
5
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3answers
2k 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
votes
2answers
218 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 ...
5
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1answer
199 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 ...
3
votes
1answer
2k views

What additional exercises do I add to the Madcow 5x5 program?

I just started the MadCow program and appreciate the approach to weekly improvements and regimentation - BUT, I'm used to doing 15-18 exercises per workout (3-4 times a week for about 1 1/2 hours) - ...
12
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4answers
11k views

What are the best ways to deal with headphone cords while exercising?

I'm looking to buy a new set of headphones; I don't care much about audio quality, so I use the same pair of headphones for running and normal use, and prefer the kind of earbuds that slip over the ...
7
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1answer
508 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 ...
9
votes
3answers
967 views

I'm a casual runner & active human. Do I need to work out my legs + lower body?

I'm 27 and I'm in pretty good shape. I'm getting in even better shape, having signed up for a gym membership a couple months ago for the first time in my life. I've been hitting some free weights, pec ...
5
votes
2answers
201 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 ...
6
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1answer
160 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 ...
6
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4answers
2k views

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 ...
4
votes
2answers
4k 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 ...
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3answers
684 views

Mild Pain in Right Elbow When Flexing Starting After Increase Weight During Workout

I started working out with free weights a couple months ago and have been making good muscle and strength gains. In the past week and a half I increased a lot of the weight so I could stay within my ...
3
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2answers
2k views

What is “overtraining” a.k.a. “CNS fatigue”?

After intense training sessions, I sometimes have the following symptoms: My mind races. I can still be functional and productive, but getting it to hold still long enough to make a simple decision ...
7
votes
2answers
947 views

Are these Workout Routines right for Body Building

The weightlifting-101 blog post on the stackexchange blog and posts on fitness.SE has helped me learn more about strength training and body building. My goal is body building (to bulk up) in short ...
7
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3answers
4k views

Weight gained using GOMAD strategy

@DaveLiepmann recommended drinking one gallon of milk a day for gaining quick mass. It does look like a good idea as it is discussed on stronglifts as well. But another article suggested it is not ...
8
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3answers
8k views

Troubleshooting “Body By Science” workout

I've been doing a workout inspired by Body By Science for the last 5 weeks. I can't do the whole book justice in a quick post, but in a nutshell it recommends doing a single set of 3-5 exercises ...
5
votes
3answers
224 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 ...
5
votes
3answers
677 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 ...
3
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1answer
2k views

Combining HIIT and weight training

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, I changed my diet to low-carb. My main objective is to lower my BF%, but i wouldnt mind ...
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2answers
2k views

How can I structure going to the gym twice per day?

I have been going to the gym for almost 3 months now, focusing on gaining size. I have been going 5 nights per week (Sunday, Monday, Wednesday, Thursday, Friday) and have noticed good gains, ...
2
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1answer
104 views

What is a good progression to using a dip/pull up belt

I do 5 sets of 10-15 reps of pull ups using a 20lb weight vest. I'm looking to focus on strength and just ordered a dip/pull up belt to add plates. What's a good progression to add strength? Should I ...