Resistance training with barbells, dumbbells, kettlebells and other weights. Questions involving how to lift and maximizing lifting performance. Includes powerlifting, bodybuilding and Olympic lifting.

learn more… | top users | synonyms

7
votes
4answers
295 views

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 ...
1
vote
2answers
4k views

how to get rid off fat on the side your chest

I am a male adult . I have done incline and standard bench presses for the past 2 yrs. from the front , my chest looks good, but from the side I can still see extra fat and it looks ugly. any ...
0
votes
1answer
306 views

Skinny male getting belly fat, how to gain weight and mass from this condition

I am 25 years old my height is 5'8" and weight is 58K. I went to gym for gaining muscle in 2011 and my progress was very slow, after couple of months continuing gym, I left it. For last six months ...
4
votes
1answer
133 views

Balancing barbell with turkish getup or alternative?

I only started this a few weeks ago, so who am I to talk: I'm currently doing a TGU with a 30kg dumbbell, which is the heavist dumbbell around. Hence, today I used a straight and quite short barbell ...
2
votes
3answers
153 views

How to exercise muscles that are prone to strains?

I have a few muscles that are prone to strains--lower right hamstring, right pectoral just where it meets the deltoid in my armpit. I have strained these muscles multiple times both by working out ...
16
votes
4answers
7k 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
3answers
245 views

Bodyweight Bicep Excercises

Are there any bodyweight bicep exercises? Or any form of bicep exercise that can be performed without equipment?
4
votes
3answers
348 views

Panic when squatting

I do not know if "panic" is the right word: every time I squat, when my stomach get compressed (during the descendent phase), I feel a real uncomfortable feeling. Something like a small panic attack. ...
6
votes
2answers
380 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 ...
4
votes
2answers
568 views

One arm chin/pull-up and the lat pulldown machine

I'm currently encountering a weird discrepancy between the force I can generate to lift my body with one arm and the amount of weight I can pull down with one arm at the lat machine, using a ...
2
votes
4answers
1k views

Is this a good weight lifting routine for a 13 year old?

Hi my friend and I (both 13) are just getting into weightlifting and I was wondering if you think our routine is good for beginners (we did throw in track though and we are pretty strong) we plan on ...
1
vote
1answer
174 views

How important is it to gain weight for weightlifting (build muscles)?

since a year i go to the fitness-center, first once a week, since 4 months i'm trying to strictly go 2 (or 3) times per week. there i train multiple things (biceps, triceps, back, belly, shoulders, ...
14
votes
4answers
12k views

Why am I falling back when I am squatting?

I started doing squats a couple of weeks ago, and I'm having trouble maintaining balance near the bottom of my squat (when I'm trying to go below parallel). Let me describe the situation. Squat ...
3
votes
1answer
62 views

With time and equipment restrictions, how can I best maintain my tolerance to weightlifting while I'm away from the gym?

I have on several occasions taken an extended break from the gym for various reasons. When I return, I find it hard to continue my workouts (even at a lower weight) for about 2-3 weeks. Muscles take ...
4
votes
6answers
4k views

How can I get in shape in one month?

My best friend is getting married next month and I'm in the wedding. It turns out they invited my ex whom I haven't seen in a year. I would like to get into shape quickly. However I work long days in ...
5
votes
1answer
339 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 ...
3
votes
1answer
319 views

ideal rest in between sets for increasing bodyweight exercises

So I want to increase the number of pull-ups, push-ups, sit-ups I can do. I've been leaving an arbitrary 2 minutes in between sets. Is this the ideal amount of time?
4
votes
1answer
757 views

Progressive overload vs. greasing the groove

I want increase my endurance with bodyweight exercises including pull-ups, push-ups, sit-ups etc. Would it be better to use progressive overload and start at, for example: 3x4 reps for Pull-ups and ...
2
votes
1answer
129 views

Training load on a diet (am I doing too much?)

I'm 6"1 (187cm) at 194 pounds (88kg) targeting 187 pounds (85kg) and currently eating between 1800 kcal and 2200 kcal daily, with 50 % protein and fat & carbs more or less balanced. I've been ...
1
vote
0answers
69 views

Should i go to gym i'm 15 [duplicate]

I'm 15 soon turning 16 and i have started going to gym about a week ago and i am regular but the question is should i continue? if yes, then what would be most appropriate for me to do in gym like ...
3
votes
2answers
372 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
1answer
71 views

circuit weight training and total weight used

I have a question regarding circuit training. I have been reading on circuit training, and it seems optimal for my routine as I don't have much time to spare at the moment but would like to fit in ...
1
vote
0answers
47 views

I want to gain weight. 15 KGs in 5 months [duplicate]

I am 28 Years old Male. My height is 5.6 feet, and weight is 45 KG. My BMI is 17, and I am underweight. I look very skinny, and I get insulted by many people when I am in public gatherings like ...
5
votes
2answers
2k 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 ...
3
votes
1answer
340 views

Adding Strength Training to Yoga

I'm 40, Male and have been doing hot yoga (Bikram) for a few months - go 4 times a week. I guess my metabolism is slowing down and am having trouble keeping weight off and seem to be loosing muscle ...
3
votes
2answers
97 views

How to integrate box squat to my weekly leg workout

I'm usually free squatting (8x) and leg pressing (4x) For a change, and also to see whether I can improve 1-my hip flexors and 2- the bottom part of my squat, I want to include 4x box squatting, ...
4
votes
1answer
124 views

Leg Exercises with Dumbbells?

I have a pair of the Bowflex SelectTech 1090 dumbbells and a bench. They are great for upper-body workouts, but I'm looking for a way to use them for leg exercises as well. What leg exercises can I ...
10
votes
3answers
465 views

What is the optimum training intensity to prevent atrophy when on a caloric deficit?

I know that when I'm on a caloric surplus, I stimulate hypertrophy best if my training intensity lies somewhere between 6-12RM. Now let's say I'm on a caloric deficit. What intensity is optimal for ...
6
votes
2answers
132 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 ...
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. ...
3
votes
3answers
2k 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
3answers
2k views

How do I promote connective tissue health/strength?

Muscles can be trained and grown. Stretching can prevent injury to muscles, joints, and connective tissue. But can connective tissues (tendons, ligaments) be trained and strengthened like muscles ...
2
votes
2answers
227 views

Optimal set of barbell plates

Currently, I'm doing squats with 180kg and I'm afraid that my 25-mm barbell won't handle any more plates (it's rated as 100kg max :)). So I'm going to buy an olympic barbell and a set of plates, ...
4
votes
4answers
10k 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 ...
5
votes
1answer
255 views

Long overtraining - What is the solution and how much time is needed to recover?

A week ago, followed by 4-5 months of high intensive training I decided to take a break from the gym. I felt very disappointed and discouraged as I was training very hard and there were no gains, ...
5
votes
2answers
135 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?
12
votes
2answers
1k views

Is there a benefit to weightlifting without pushing yourself?

Sometimes when I'm at the gym, I am not motivated enough or I don't feel energetic enough to really push myself and force myself to really struggle with those last 2-3 reps in each set. Times like ...
4
votes
2answers
810 views

Eating enough carbohydrates to build muscle

There is an issue I always surpressed my mind of: the necessary carbohydrates per day. One thing I learned a while ago is the importance of consuming at least 20 gram of protein per 3-4 hours in ...
7
votes
1answer
3k 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 ...
4
votes
1answer
429 views

BodyBuilding - Plateau and a new Workout Plan - Intermediate - Advanced

I have been traning my current session since December, that is about three months. If I consider my whole 3 years of traning sessions I would say this one to be the best. I learnt some new ideas ...
10
votes
1answer
372 views

Are there papers about Starting Strength or Strong lifts?

I read a bit abut these programs, I see some results in forums and in internet in general, but any reasonably good method and proper nutrition can get results. I would like to know if: Are there ...
3
votes
1answer
512 views

How often should one take breaks when lifting weights for muscle size gain?

All the literature seems to suggest I should do between 4 to 5 sets of bench presses, but after my third set or so, I start to feel very exhausted, often to the point where I couldn't even complete a ...
9
votes
3answers
455 views

What's the best way for me to start weightlifting?

I've always wanted to lift weights and honestly have no idea where to begin. How do I get started? Do I need to join a gym? find a personal trainer? buy a book and weights? find a friend who ...
3
votes
4answers
158 views

Alternating exercises from workout to workout?

For my strength/hypertrophy based training program, I've chosen following exercises: Deadlifts (2 work sets of 4 reps) Press (3 work sets of 5) Ring Dips (3 work sets of 9) 1-Legged Squats (3 work ...
5
votes
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 ...
1
vote
0answers
147 views

5x5 Stronglift squats and hip replacement [closed]

Please can someone help me. I have been looking into the 5x5 stronglifts, and I am keen to get started as I need to get in shape, and I like the look of the results. I have difficulty doing squats ...
8
votes
2answers
544 views

Strength Training Suggestions for Long Distance Running

I'm a long distance runner (marathons and longer) and I'm beginning to incorporate strength training into my routine now that I'm in a bit of an off season for my races. My time for training is ...
3
votes
1answer
85 views

Adjusting volume and intensity on non “zoned-in” days

we all have encountered those days when we aren't zoned in at the gym, but what do you find to be the "best"(if there is truly a best way) to handle your volume and intensity on those days? I am ...
6
votes
1answer
644 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 ...
12
votes
2answers
370 views

Can I train for 'mass' on some parts of my body, and 'strength' for others?

Is it possible to perform strength training on certain muscle groups and training for mass gain on others? For example, I don't want big legs, but I of course want much stronger legs. Can I do ...