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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5
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4answers
14k views

How to do deadlifts with dumbbells?

I dont have access to a barbell, yet i still want to try and do deadlifts, so i was wondering if anybody knows how to explain to me the proper technique, or maybe even refer me to an article or video ...
11
votes
4answers
40k views

Are squats with dumbbells as effective as squats with barbells?

I was wondering, if I were to use the same amount of weight with dumbbells as I would with a barbell while doing a squat, will I get the same benefits as I would using a barbell? Now I understand ...
1
vote
1answer
359 views

Does adding an extra set constitute as progressive overload?

I understand that in order to get results out of a workout one must invoke progress overload into the workout. One way of doing this is to have less rest time, and another way is to increase the ...
6
votes
2answers
499 views

Exercises/training techniques to improve back posture during deadlifts, cleans, etc

I have recently gotten into olympic lifting and am really enjoying it. Unfortunately, I am repeatedly told by the coaches that my shoulders are rounding forward and my back is not straight when I ...
4
votes
2answers
346 views

What type or amount of weight training is beneficial for a beginning swimmer?

I started swimming regularly about a month ago, and I can currently swim freestyle less than 75m before I have to stop and recover for a short time. I have a simple goal of being able to cover 500m ...
3
votes
2answers
2k 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 ...
8
votes
4answers
1k views

What alternatives should a novice use when they're not flexible enough to do regular deadlifts?

A friend is starting to work out with me. Normally we would deadlift, squat, and do upper-body pushes and pulls. However, my friend seems to lack the requisite flexibility for a full range of motion ...
0
votes
2answers
814 views

Looking for alternatives to Nike Free for general fitness - not specifically running

I have a pair of Five Fingers, so this is not an alternative to that. I'm wondering if there are shoes out there for general fitness (including lifting) similar to Nike Free. I really wanted them, but ...
3
votes
1answer
941 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 ...
2
votes
2answers
922 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
1answer
361 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 ...
4
votes
3answers
638 views

Form Check on Squats: Elbow Tension

After performing squats I often feel elbow soreness (or perhaps extreme fatigue). I'd like to see if anyone can offer form corrections that might help reduce the strain, or if my form looks OK, then ...
1
vote
4answers
369 views

Strength training weightlifting workout routine

I'm looking for a workout routine between 4-6 days per week to get generally stronger. I've seen a bunch of questions here and webpages with routines, but the schedules seem all contrived. Is there ...
2
votes
1answer
352 views

Strained my neck and feeling pain

Last week, I was trying to do some exercise lifting weight up. Suddenly I got a strain in my neck. I can move my neck but feel pain when doing so. I didn't do any exercises after that day, and I'm ...
1
vote
1answer
84 views

Post workout - workout, is it really helping?

I have a 3-4 day a week weight workout plan, each day focuses on squats, bench press or deadlifts as the primary and some auxiliary exercises (overhead press, crunches, etc.). I've recently added ...
1
vote
1answer
229 views

Fine tuning meal and exercise plan to improve muscle growth and fat loss

I have been weight lifting for almost 12 years already I was very fit and very lean but with loads of muscles. But with time I started getting lazy, around 3 years ago, and not care about my eating ...
1
vote
1answer
2k views

weight/bodyweight training and some of its “negative” side effects

I have been doing weight lifting and body weight training for 1.5 years. I had to stop for a whole month (last month) due to overload of work. Even though exercising feels good when you do it, and ...
2
votes
1answer
770 views

Stretches to help recovery after weight lifting

I've read that stretching after a session of weight lifting can help with recovery time. Is this true? It seems counter-intuitive to me as any real weight lifting session will result in micro-tears ...
3
votes
2answers
161 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 ...
4
votes
2answers
358 views

Incorporating kettlebell exercises into an existing workout plan

I've been working through Ripptoe's Starting Strength and Practical Programming books and training schedule, mostly aiming for basic fitness and building muscle mass. My current workout is mostly ...
3
votes
2answers
759 views

Improvising some weights for lifting?

I've been making myself a very basic exercise routing that consists of biking and push-ups, sometimes running. I know it's very little but keep in mind I'm trying to gain weight but gain arm strength ...
2
votes
2answers
1k views

StrongLifts suggestions for women

Are there are programs similar to the StrongLifts program for women? Or the StrongLifts tailored for women?
8
votes
1answer
388 views

How should I recover if I accidentally deadlifted 5x5 instead of 1x5?

I forgot that in the StrongLifts program you only had to deadlift 1x5 and accidentally did 5x5, will this hurt my recovery? Should I skip my next deadlift during my next workout B?
5
votes
5answers
2k views

Overhead press alternative to bench press?

I do my lifting at home and don't have a suitable bench. I'm currently using two ordinary monoblock chairs as my "bench" and I don't think I'm doing my bench presses right because my arms are ...
8
votes
1answer
2k views

Do I need to gain weight if I'm overweight? (Starting StrongLifts program)

I'm 5'6 and 176 lbs with a high body fat %. I am overweight (with man boobs and big belly with love handles) and just started the StrongLifts 5x5 program. While reading the starter pdf included, ...
8
votes
2answers
328 views

Are small workouts worth the time?

I have a set of adjustable dumbbells in the basement that I haven't used in awhile and every time I start an exercise regiment, it never lasts. I would like to start using them again, minimally. But, ...
6
votes
2answers
1k views

What is the best Olympic weightlifting instructional?

I am moving from strength training to power training in order to improve athletic performance. Specifically, I am adding the clean and jerk (no snatch for now) to my program. I am not looking to ...
3
votes
3answers
886 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 ...
15
votes
3answers
2k views

What difference do the number of sets make?

Generally when lifting weights if you do a low number of reps it will increase your strength, and a higher number of reps will increase your endurance. However when it comes to the number of sets to ...
3
votes
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 ...
2
votes
1answer
351 views

exercises for serratus and oblique muscles?

I am looking for some weight lifting exercises for the area under the pectoralis muscles, namely the serratus and oblique. I heard this is beneficial for people who play basketball, volleyball and ...
2
votes
2answers
313 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 ...
0
votes
2answers
513 views

How to Rehab a Bicep Tear

I'm writing this on behalf of my gym instructor who unfortunately doesn't have Internet access. Last fortnight he suffered a slight tear in his left bicep while moving some heavy equipment. He has ...
12
votes
6answers
11k views

Squat /Deadlift with torn ACL?

I tore my left knee ACL 6 months playing soccer. After the incident I was able to go to a Dr and he told me I need to let the inflammation come down and then get surgery. He said I don't need to do ...
4
votes
2answers
190 views

Equality of different protein sources

From my summary reading around the internet, there seems to be a preference for meats as a protein source (e.g., see this SO answer). My question is, is there a difference—with respect to ...
6
votes
3answers
1k views

Are there any compelling reasons to not engage in bare-foot weight lifting

As I understand it there is a general recommendation towards wearing weight lifting shoes when lifting heavy weights for three main reasons: Less compression in a weight lifting shoe's than in a ...
3
votes
7answers
2k 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
votes
2answers
3k 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 ...
6
votes
2answers
332 views

Will weight training stagnate growth in a teenager?

Will weight training stagnate growth in a teenager? Is this a myth or fact? If it does, how does it stagnate a youth's growth?
3
votes
2answers
430 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 ...
12
votes
3answers
531 views

What do I do when I see people at the gym doing exercises wrong

I am always curious about this, not sure if its appropriate question, but I imagine others wonder the same thing. I usually don't care when it is simple exercises like biceps, but sometimes I see ...
9
votes
1answer
214 views

Does stretching interfere at all with strength gain or injury susceptibility in resistance training?

I searched through the site and couldn't find a good answer to this. Does stretching (to improve flexibility) interact or slow the muscle building and strength increasing benefits of weight training? ...
5
votes
3answers
679 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 ...
0
votes
2answers
2k views

How do I shape my pecs?

I have unusually shaped pecs - they are round, nearly pointed. In my youth, I used to do a lot of pushups. Now, I am doing weight training and do presses, inclined presses and flys but my pecs are ...
4
votes
1answer
1k 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 ...
2
votes
3answers
682 views

Power rack safety bars are either too high or too low

The guards are either too high or too low. When I put them too low the bar still touches my neck if I was to bail out of a lift. When they are 1 hole up the bar doesn't touch my chest (even when I ...
3
votes
1answer
244 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 ...
5
votes
4answers
4k views

Having elbow and forearm pain after kettlebell workout

I have been doing kettlebell workouts recently and I started having pain at the bottom of my forearm (right above my elbow). Is this a common injury that indicates I am pushing too hard or doing ...
26
votes
3answers
8k views

What happens when you miss a workout?

Normally I get to the gym Mondays, Wednesdays and Fridays and try to lift a little bit more weight than I did the time before. Today everything has gone wrong and I am not going to be able to make it ...
4
votes
2answers
791 views

What are key points to focus on when trying to increase the size and definition of the bicep?

How does one work the bicep to it's max? Admittedly, I know I'm guilty of lack of symmetry because I do a lot of exercise that build my triceps. Therefore, I think my biceps have suffered and I ...