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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6
votes
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 ...
5
votes
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 ...
6
votes
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 ...
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 ...
5
votes
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 ...
2
votes
2answers
1k views

Deadlifting yesterday gave me pain in my lats. What is the proper posture for deadlifting to avoid this?

Yesterday I did deadlifts in my workout, then I got pain in my lat muscles and also in the thigh. I think this was caused by wrong posture which also can lead to back problems. But I don't know the ...
1
vote
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, ...
3
votes
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 ...
2
votes
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 ...
3
votes
1answer
403 views

When does one choose the 33lb bar vs 45lb bar?

Other than the fact that it's 12 lbs lighter, is there any reason to choose the 33lb bar to lift rather than the 45 lb bar?
2
votes
2answers
97 views

How to get out of a Work Out Funk?

Currently I've been working out about 4-5 days a week trying to get in about 6-7 different lifts in per day. Focusing on a major muscle group each day for example Legs day 1, Arms day 2, chest day 3 ...
1
vote
7answers
469 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 ...
3
votes
1answer
271 views

Mid-Tension Hand Grip Good For beginners?

My personal trainer has suggested I work on my grip strength as he thinks that it is restricting me from reducing heavier(ie I have to lift lower weight as I do have trouble getting a good grip ...
4
votes
1answer
2k views

How much protein and how often should I consume if my LBM is very low?

I've been googling for hours and I'm still not sure how to resolve this situation. Defining the problem many articles on the web are written for heavy people with relatively high body fat ...
1
vote
1answer
218 views

Abs are built in the kitchen, but what about obliques and lower abs?

I've made some major changes as to what I cook within the kitchen, such as using Coconut Oil, substituting in sweet potatoes, etc. But I've, as of so far, haven't seen much improvement/visibility in ...
7
votes
2answers
3k views

Feeling squats in my right leg more

A recent development has occurred in my squats. I seem to be feeling the squats work out my right leg significantly more than my left leg. As far as I can tell my stance is square and I should be ...
4
votes
4answers
376 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 ...
22
votes
1answer
2k views

What are the trade-offs of weight versus repetition?

When doing work out with weights, what is the impact of trade-off between amount of weights working with number of times an exercise is repeated For example, I can repeat an exercise 10x3 times ...
4
votes
1answer
96 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 ...
5
votes
2answers
876 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 ...
4
votes
2answers
400 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 ...
4
votes
1answer
67 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 ...
2
votes
2answers
780 views

Going to gym twice a day

I was thinking about going to gym in morning for cardio type exercises and then in evening do some weight training, my main goal is to get 6 pack and get ripped. Do you think going to the gym twice a ...
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) - ...
5
votes
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 ...
9
votes
3answers
1k views

Weight keeps shifting to balls of my feet during squat

During squats, on my way back up my weight keeps shifting to the balls of my feet. From my understanding my weight should be roughly distributed throught he foot, with maybe a little bit more on the ...
4
votes
1answer
664 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 ...
3
votes
1answer
132 views

Completing all sets in a weightlifting routine

I am 22 years old, and it has been 4 days since I started to train in a gym. My weight is 60-61 kg. Currently, I am training on different gym equipment, but most important for me is weightlifting. ...
6
votes
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 ...
8
votes
4answers
5k views

What is the advantage of using Olympic plates over standard ones?

I'm lucky enough to have been gifted a half squat rack and 160kg of "standard" weights. I'm happy with this and not looking to upgrade in the near future but I was wondering what the advantages are of ...
4
votes
1answer
436 views

Should my wrists have the pressure on them when I benchpress?

Whenever I bench press I notice that the weight is transferring back onto my wrists. I feel I could go to a higher weight but slight pain when doing this is holding me back. Is this because of bad ...
3
votes
1answer
527 views

Is physical exercise bad for myopic patients?

I have myopia and my glasses are -6.50(spherical),-0.75 (Cyl) [Right eye] and -6.00(sph), -1.50(cyl) [left eye]. I am a 23 years old man. I do physical exercises like push ups, sit ups, crunching, ...
7
votes
2answers
2k 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 ...
4
votes
4answers
702 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. ...
5
votes
1answer
273 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 ...
3
votes
1answer
186 views

Is it okay to continue workouts while fasting?

I'm fasting (water only) for an undetermined amount of time (7-14 days) for personal reasons, but I want to continue my workouts so I don't fall out of the habit. I'm afraid if I let myself skip them ...
4
votes
3answers
279 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?
4
votes
1answer
156 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 ...
1
vote
3answers
701 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 ...
8
votes
6answers
749 views

What's the ideal way to maintain my deadlift with minimal recovery demands?

Briefly My deadlift is great and my squat sucks. I want to continue squatting 3x5 more and more weight while I keep my deadlift where it is. What's the best way to maintain my deadlift strength with ...
3
votes
1answer
1k views

What should i do if I miss a 5x5 session?

I just started doing the 5x5 Stronglifts workout. I ended up missing my third workout because of some personally reasons. What should I do? Should I go ahead and work out the day after I missed, or ...
2
votes
1answer
102 views

How best to apply TUT theory?

I've read a few articles that the best way to gain muscle is Time under Tension (TUT) - none of the articles recommended whether it was TUT with heavy weights low reps or light weights and high ...
1
vote
3answers
130 views

What exercises can I do on my next workout to supplement the ones I've done?

I recently joined a gym, and I've done two workouts so far. The trainer at the gym told me which exercises to do, and I simply performed them. I doubt he'll be present for my third workout, however, ...
4
votes
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 ...
6
votes
6answers
6k views

Exercises that can replace squats?

I've got a friend that's somewhat interested in doing Stronglifts, but for personal reasons she's utterly terrified of tearing up her knees from doing squats. I've tried to convince her otherwise but ...
4
votes
3answers
3k views

Supplemental exercises for breaking an overhead press plateau

Background: I've just recently completed the first 12 week period of StrongLifts. My finishing stats are below: Age: 24 Gender: male Height: 170cm (67in) Body weight: 68kg (150#) (I've been eating ...
12
votes
6answers
5k views

How do I bench press safely without a spotter?

What do smart lifters do when they're working out alone and want to do benchpresses? I have a busy schedule, and it isn't practical for me to have a regular weightlifting partner. I've usually ...
7
votes
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
votes
3answers
1k views

Am I gaining anything more by doing accessory work with Starting Strength or is it potentially not contributing anything?

I'm a new lifter about two months into Starting Strength. Recently I bought myself a dip tower so I could add some chin-up/pull-up accessory work. My gym buddy mentioned that potentially I may be ...
5
votes
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 ...