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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9
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3answers
1k 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
204 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
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 ...
6
votes
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 ...
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 ...
3
votes
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
3answers
5k 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 ...
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 ...
5
votes
3answers
688 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
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 ...
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, ...
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?
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 ...
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 ...
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 ...
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 ...
12
votes
3answers
682 views

Dumbbell weight training for distance running

What weight training exercises can I do with dumbbells that will benefit me most for running 5-10ks? Are stomach crunches/sit ups worth doing too?
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 ...
7
votes
2answers
532 views

How to establish a beginning weight program?

Background After a long time being sedentary and amassing about 299 lbs peak, I decided to get serious about getting healthy. I first attacked my weight by diet and got down to about 210 lbs. Next ...
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
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 ...
3
votes
2answers
1k views

I hurt my back from a deadlift attempt. When can I go back to weight lifting?

I hurt my lower back doing a failed deadlift attempt. Nothing terrible, but I feel a mild pain there. When can I go back to weight lifting? Similarly, my hand is sore (from a poorly done impact...) ...
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
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 ...
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 ...
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 ...
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
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, ...
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?
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 ...
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
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
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 ...
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 ...
3
votes
3answers
911 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
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 ...
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, ...
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 ...
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 ...
2
votes
3answers
764 views

What are the pros and cons of board bench pressing?

What are the pros/cons of board bench pressing? I know it helps reduce shoulder strain, but what benefits are there based on being able to lift more weight and what cons since you don't have full ...
1
vote
3answers
293 views

Aerobic on days before weight lifting

I know the key behind weight lifting and strength training is giving your body time to rest, recover, and build muscle. So you can't go back to gym or even biking the day after. What about the day ...