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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98 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 ...
3
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2answers
175 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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1answer
206 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
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1answer
394 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 ...
3
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1answer
320 views
Can I lose fat but stay the same weight?
Recently I've been doing kickboxing workouts which involve high-intensity cardio with some free weights and body weight movements. This has been awesome at helping me trim down and tone up, I've gone ...
3
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3answers
236 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 ...
3
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1answer
177 views
What should I look for in a Starting Strength coach?
What should I look for in a coach? How do I find a good one?
My goal is an occasional check up to help me with my form - price prevents regular sessions.
I'm considering finding one of the Starting ...
3
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1answer
210 views
Are you prone to injury directly after weight lifting?
I'm following the Starting Strength program, and I find that I'm fine the next day, as long as I warm up each lift as he recommends.
But, I find that immediately after lifting, even though I'm not in ...
3
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1answer
236 views
My leg pinches in to my hip when squatting
I'm doing barbell squats as described in Starting Strength.
When I get to a certain depth, I feel my thigh bone (femur?) pinching up against the inside of my pelvis, and feel like I can't go any ...
3
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7answers
839 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 ...
3
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2answers
2k views
Should each day's lifting target one muscle group or multiple muscle groups?
40 yr old male, been working out for a few years, generally decent fitness level. Not looking to get big, just looking to stay fit and have enough energy to chase my 2 year old around. I exercise ...
3
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1answer
775 views
Weight gain diet for a Pescetarian?
I was weight gaining/lifting about 5 years ago on a diet consisting of a lot of chicken, beef and tuna.
However, I stopped, and have since then stopped eating factory farmed meats, and now have a ...
3
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1answer
217 views
Pain with the Overhead Press
I have recently started doing the overhead press as per Starting Strength.
I am getting a pain when I get close to the full extension of the press. It feels like a tendon pain as it is in a very ...
3
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2answers
1k 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 ...
3
votes
1answer
446 views
Sleepiness after weightlifting but only after taking a week-long break
I've been lifting weights since January 2010. I typically follow one routine for six weeks and then take a week (sometimes two) off before starting a modified routine.
What I've noticed is that ...
3
votes
1answer
94 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 ...
3
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1answer
27 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 ...
3
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1answer
136 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 ...
3
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1answer
79 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 ...
3
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1answer
441 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 ...
3
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1answer
128 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 ...
3
votes
1answer
140 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 ...
3
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2answers
318 views
Can I get away with just doing pull-ups for lats?
I really hate all the other lat exercises - I find them boring and unsatisfying. Are pull-ups enough to work all the back muscles or am I really missing something if I only do these?
Add to this also ...
3
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2answers
1k 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 ...
3
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1answer
328 views
Building and gaining muscle while losing weight
While I have started running, I have also been trying to loose weight. My issue being that I am 18st and running on the pavement for 3 miles isn't good for my knee!
I have been controlling my diet. I ...
3
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2answers
271 views
How much am I undercutting gains if I slack on protein?
In this question, the accepted answer for daily protein needs cites, "0.8g/lb ... (body-building)", meaning that if one is body building, one needs 0.8 g of protein per day per lb of body weight. I'm ...
3
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1answer
41 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 ...
3
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1answer
147 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?
3
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1answer
444 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) - ...
3
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1answer
709 views
Full body workouts and rest periods
I've recently gone from working out at home to working out at the gym. I weigh about 145lbs and I'm 6ft, so I'm aiming to pack on another 10-14lbs before the end of the year.
Currently I do a full ...
3
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0answers
35 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, ...
2
votes
7answers
601 views
What can cause an unexpected weight gain with constant workouts and calorie control?
I am trying to shift a lot of fat, and I have started to up my game. I am working out 4 times a week on weights (1 hour sessions), and trying to go for 2 30-40 minute runs on top of that.
On top of ...
2
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3answers
79 views
Rest between warm-up sets
In a strength program (e.g., 3x5 or 5x5) where one warms up to their work weight with non-taxing sets, say:
2 x 5 x 20% work weight
1 x 5 x 40% work weight
1 x 3 x 60% work weight
1 x 2 x 80% work ...
2
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2answers
816 views
StrongLifts suggestions for women
Are there are programs similar to the StrongLifts program for women? Or the StrongLifts tailored for women?
2
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2answers
136 views
Is it sets per muscle or sets per exercise?
When doing an exercise with the goal in mind of doing 5 sets per exercise, are those 5 sets for the muscle or for the exercise? Meaning as follows; if i want to do both flat and incline bench presses ...
2
votes
2answers
462 views
Bowflex and similar systems versus free weights
I've been using a cheap set of cement weights to do benches and curls. This has been working well in concert with trips to the gym every few days to do other exercises. I've maxed out the barbell ...
2
votes
2answers
231 views
Should I be stretching between weight lifting series?
Is it good to stretch the muscles one is exercising between weight lifting series?
For example, if I am doing bench presses, should I stretch my chest and arms muscles in between one series and the ...
2
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1answer
146 views
Performance standards for curls and other small muscle exercises
The Weightlifting Performance Standards by Dr Kilgore are quite motivating, giving targets to aim for and a sense of accomplishment when a level is reached.
I appreciate that these charts are based ...
2
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2answers
218 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 ...
2
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2answers
68 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 ...
2
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1answer
667 views
Legs sore 1st day of rest after workout, even more sore the second day
I did a pretty intensive leg workout and decided to take the next day off for rest. I definitely had some lactic build-up the next day and my legs were slightly sore. However, when I woke up on the ...
2
votes
2answers
424 views
Best stretches before weight training
I have a set of stretches I generally do; not sure where I got them from, but they seem to work for me. (I use them for general stretching, not strength training).
Now that I'm starting weight ...
2
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1answer
734 views
Recommended repetition speed on weight lifting
I am interested to know what is the recommended speed for each repetition on weight lifting.
I have noticed that doing 4 seconds (2-up 2-down) makes my muscles very big but the amount of weight I can ...
2
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2answers
538 views
How to focus at the gym?
Lately i am having trouble focusing on my weight exercises.
I don't really know how to explain it, but i have the feeling that the exercises i do are not having their effect, because i am not ...
2
votes
2answers
59 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, ...
2
votes
1answer
85 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 ...
2
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1answer
124 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 ...
2
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1answer
175 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 ...
2
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1answer
81 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 ...
2
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1answer
57 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 ...
