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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4
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3answers
268 views

Can one calculate the energy expenditure of specific lifts?

So I was wondering if there are formulas to calculate the energy expenditure of common lifts, like deadlifts, bench press, squat etc. I know that every formula could only be an approximation, due to ...
4
votes
3answers
351 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. ...
4
votes
1answer
125 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 ...
4
votes
4answers
3k views

What risks from fitness are there to people with myopia?

I have a myopia and my eye glasses are usually from -3 to -4 diopters. I jog every morning on an asphalt covering (see my question) and do kickboxing, and in the next year i plan to start lifting ...
3
votes
3answers
253 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 ...
3
votes
7answers
589 views

How to strengthen *very gently* your grip in order to safely perform chin-ups? Are wrist wraps good?

I have recently started trying to do negative chin-ups in several occasions, but afterwards I feel a mild pain in both my left and right wrists. It is not the kind of "healthy" discomfort of sore ...
3
votes
3answers
296 views

What is the “kernel” for a 4 decade training program for physical fitness?

Almost all training programs or workout routines are focused on the very short term, e.g. 90 days, 12 weeks and similar. My questions is about the "kernel" (key elements in a wide sense) for a ...
3
votes
5answers
549 views

I get out of breath, like doing cardio, while deadlifting

I just started weightlifting a couple of weeks ago. Right now, I'm deadlifting 65 lbs for 3 sets of 15. When I'm done deadlifting, I usually breathe heavily and have a high heart rate, like I had just ...
3
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2answers
4k views

What is the official “baseline” workout of CrossFit?

Just did a CrossFit baseline workout yesterday for the first time, and it was slightly different then most of what I see on YouTube/Google searches. That said, is there an official baseline workout, ...
3
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3answers
4k views

List of Beginner Dumbbell Exercises?

I have a set of dumbbells that I would like to use in the new year. Is there a handy list somewhere (preferably with pictures) of beginner exercises I can do with my dumbbells? I do not have a weight ...
3
votes
5answers
239 views

Working out while slightly ill

I'm a novice weight lifter, currently going to the gym 3 times/week for an hour each time. I recently came down with a head cold. I know that if I go to the gym I won't be able to hit my usual max ...
3
votes
3answers
254 views

Lifting Iron (strength training) vs pushups ( knuckle)+ body weight squats+situps

Assuming your aim is to get better at martial arts not bodybuilding (hence strength training: lets take Rippetoe's 3x5). Which would improve performance? Also can they be done side by side? because I ...
3
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3answers
74 views

In double overhand grip for the deadlift, do the fingertips touch the palm?

The bar tends to slip down until my fingers are like hooks and the bar is barely touching my palm. Should I be gripping tighter?
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
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
374 views

Am I exercising all my muscles?

I mainly perform following exercises: running (1-3 miles), push-ups, pull-ups, squats, sit-ups, calves raises, planks, legs raising, and bridges. I vary them a little. For example, one day I do ...
3
votes
3answers
439 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 ...
3
votes
4answers
454 views

Any suggestions on how I could improve my workout routine?

Me: 6'5", 195 lbs, eat fairly healthy, drink on weekends, always been tall and skinny Desired results: increase upper body mass and definition My Current workout routine (each day is usually 45 mins ...
3
votes
3answers
2k views

Is this pain in my neck — after Smith Machine squats — just DOMs or something else?

Last Thursday (so, 5 days ago), I did a short leg workout, centering on finding my maximum weight for squats. I used a Smith Machine and, for the first time ever, I did not have a pad on the Olympic ...
3
votes
3answers
999 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
155 views

Music “slows down” during heavy lift?

Sometimes when I'm squatting around maximal loads, I notice what could almost be described as a doppler shift in the music playing from my headphones for a brief moment. The music (maybe my ...
3
votes
5answers
974 views

If I lift weights and eat exactly my calorie requirements, what will happen to my body?

I know I won't lose or gain weight if I lift and eat my exact calorie requirement (including the calories burnt during a workout) - but what will happen to my bodyfat percentage? Will no muscle grow ...
3
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3answers
698 views

Dumbell Front Squat - preparation - how to get the dumbells up with good form

Looking at exrx for the Dumbell Front Squat, it says http://www.exrx.net/WeightExercises/Quadriceps/DBFrontSquat.html: Preparation Stand with dumbbells grasped to sides. Clean dumbbells up to ...
3
votes
4answers
330 views

Bench plateau, while other lifts continue to grow

I have been lifting weights for around a year now and my first program I followed was starting strength. Since then I have moved onto greyskull and my training week typically looks like this: ...
3
votes
2answers
1k 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 ...
3
votes
3answers
2k views

Taking a break from weightlifting - how often?

I am doing exercises with weights 3 times per week. I started training 2 years ago and have made steady progress. I have lost weight gained strength. I had a very strict routine and I pushed myself to ...
3
votes
4answers
243 views

How to lose fat while lifting weights and not doing any cardio?

I have found that lifting heavy helps with pain in my joints. As such I have no particular goal like muscle gain or endurance, etc. Its just that I don't go for too low reps and rapid progression so ...
3
votes
1answer
135 views

When is the best time of day to work out in order to take advantage of hormonal cycles?

Lately I've been hearing a lot about hormonal cycles and how they change throughout the day. From what I've heard, testosterone seems to be lowest in the afternoon and highest in the morning and ...
3
votes
1answer
101 views

Free access to a gym, fitness center, location with free weights, etc.?

I am in search of free access to a loaded gym, fitness center, recreation center, etc., with at least a few weight stations containing loadable and unloadable barbells, dumbbells, etc. Just the ...
3
votes
1answer
1k 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 ...
3
votes
2answers
3k views

Should I lift weights fast or slow?

When lifting weights (squat, bench press, deadlift, whatever) is it better to do the motions as slowly as possible or fast and explosive? I've heard both opinions. Please support your answer. Note: ...
3
votes
2answers
541 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 ...
3
votes
1answer
2k 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 ...
3
votes
3answers
1k views

What is good workout attire for weight lifting?

I want to know what the best practices are for workout attire, what kind of clothes should one use? Loose fitting clothing, moisture wicking etc? I'm not asking for discussion but what is commonly ...
3
votes
4answers
2k views

Changing workout routine often vs. same workout

From your experience are there any benefits of changing your workout regimen often? As in experiences in muscle growth or weight loss? I usually get in 3-4 times a week to weight lift. I'm pretty ...
3
votes
4answers
82 views

I'm trying to build mass, and I had a great upper body workout yesterday, but I only got about an hour and a half of sleep last night

Does this completely negate my workout? Is there something I can do to compensate for it today? I know it was only one session, but I just absolutely hate the feeling that the entire session wasted. ...
3
votes
2answers
99 views

is it a bad idea to lift weights if I am feeling too sleepy?

It is late night and I am already feeling sleepy, but I don't want to skip my exercises for the day. Is it going to affect the output? I am not too worried about it, but it would be good to know.
3
votes
2answers
21k views

Is FitBit useful for weight lifting? [closed]

Does anyone have any real experience with using FitBit or any other monitor for weight lifting. I'm interested in tracking calories burned without guessing.
3
votes
1answer
4k views

Does not starting with the empty bar in StrongLifts 5x5 really hinder your ability to add weight every workout?

First, I'd like to supplement with general info about SL 5x5 so I can put my question into context. Sometimes in the newsletter emails I get from Mehdi where people ask him random questions about ...
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 ...
3
votes
2answers
2k 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...) ...
3
votes
1answer
3k views

Should I take days off from working out - regardless of what my workout schedule is?

I'm currently working out where I alternate between cardio and weightlifting, and on my weightlifting days I alternate the body parts I target. Doing this I work out everyday, the idea being since ...
3
votes
2answers
181 views

Any authoritative references for strength training nutrition requirements?

Following the Starting Strength workout and reading Ripptoe's "Clarification" follow-up article, I'm realizing that nutrition is a very crucial component to weightlifting. However, the Starting ...
3
votes
3answers
124 views

5/3/1 Assistance work for deadlift and OHP

I am running 531 3 days a week, combining the OHP and the deadlift on the same day. My question is what to do for assistance work on these days? For my squat and bench I'm running boring but big, but ...
3
votes
2answers
1k views

Substituting dumbell bench press for barbell bench press

I would like to begin with the strong lifts 5x5 program. The only problem I have is the lack of a spotter or power rack for the bench press. Would it be a good idea to do dumbell bench press instead? ...
3
votes
3answers
251 views

Lifting to failure - good form?

Does lifting to failure mean when you can't do a set with good form, or you can't lift at all? Also, what does "good form" mean? Let's say for bench press - if may arms shake and move sideways, but it ...
3
votes
1answer
345 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
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 ...
3
votes
1answer
1k 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 ...
3
votes
2answers
738 views

Are there any harmful side effects to working out just your arms?

I'm 15 years old and during the summer I've been working out with some dumbbells, and I've only been working out my arms for right now. Lately I have been feeling pain in my lower back and neck (which ...