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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2answers
707 views

One set weight lifting? [closed]

Timothy Ferriss has a lot of fitness and nutrition advice in the bestseller 4-hour body. He advocates one-set-only (per muscle group) workouts. Is that good advice?
4
votes
1answer
123 views

Weightlifting for people with scoliosis

I have mild scoliosis and have been told by every doctor I've spoken with to avoid lifting anything heavy. On the other hand, I've met a number of people who have scoliosis and have succeeded in ...
4
votes
1answer
74 views

With time and equipment restrictions, how can I best maintain my tolerance to weightlifting while I'm away from the gym?

I have on several occasions taken an extended break from the gym for various reasons. When I return, I find it hard to continue my workouts (even at a lower weight) for about 2-3 weeks. Muscles take ...
4
votes
1answer
142 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
votes
4answers
116 views

Should I grind or should I fail?

I have noticed that I grind out the last 1 to 2 reps of my back squat for the last 2 to 3 sets. Sometimes this involves doing something funky with my hips or knees, which I don't like, but I have the ...
3
votes
3answers
314 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
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3answers
195 views

What kind of interesting exercises can I do to lose weight? [closed]

I am 128 Kgs. I have been escaping most physical problems but recently 2 things caught my attention: Pain in knees when subjected to prolonged cold weather/sitting in a position for too long. I am ...
3
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5answers
3k 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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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
3answers
19k views

What is the meaning of: 5 sets of 3, 2, 1 reps?

I first encountered the 5 sets of 3, 2, 1 reps instruction here. Some say those are movement timings for concentric contraction, pause and eccentric contraction. Somewhere else, there where theories ...
3
votes
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
votes
5answers
251 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
315 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
votes
2answers
437 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
3k 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
426 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 chin-...
3
votes
4answers
514 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
3k 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
210 views

Is it realistic to go for a goal of pressing your bodyweight on dumbell shoulder presses?

For instance, if you weigh 180, is it realistic to shoulder press 90s overhead or should one stick to pressing bodyweight with the barbell?
3
votes
3answers
1k 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
3answers
1k 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
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2answers
2k views

StrongLifts suggestions for women

Are there are programs similar to the StrongLifts program for women? Or the StrongLifts tailored for women?
3
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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
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4answers
133 views

Has Anyone found a comfortable way to wear your mobile device when exercising?

I hate to wear armbands when working out and my headphones seem to get snagged. Has anyone used this shirt before?
3
votes
3answers
130 views

Barbell position during squats

When I squat, I cannot find a proper position that completely alleviates discomfort from the barbell. If it's too high, I find that I immediately feel a strain in my neck. Any further, it feels like ...
3
votes
5answers
2k 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
votes
2answers
296 views

How is the Bulgarian Method so effective?

Given that we need to give our bodies ample rest between workouts, how is the Bulgarian Method so successful (or successful at least for the lifters who trained under Ivan Abadjiev)? Is it purely ...
3
votes
6answers
186 views

Going to gym every day when I have very low physical activity

I know this question has been asked before but my situation is a bit different. Beside going to the gym, I literally have no other physical activity. I'm a programmer and I spend most of the day ...
3
votes
2answers
94 views

What is meant by 'frequency', ' volume', and 'intensity'?

It seems like 'frequency', 'volume', and 'intensity' correspond to lifting sessions per week or sets per session or reps per set or total reps or weight per rep but I'm not sure which term goes ...
3
votes
4answers
124 views

Is it better to reschedule workout than skip it?

I go to gym 3 days a week on Tuesday, Thursday and Saturday (chest, shoulders, biceps/back, triceps/legs). This Friday, however, I'm going to leave the city till the next Tuesday. Is it better to ...
3
votes
2answers
245 views

Taking body muscle to next level

I started lifting around November 2014. I was 84Kgs and I had 30% body fat with waist line of 37 inches. I have reduced my weight to 74Kgs, body fat to 20.2% and waist to 32.6 inches. I can see ...
3
votes
4answers
270 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
145 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
104 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
2k 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
576 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
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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
2answers
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 I'...
3
votes
3answers
2k 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
3k 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
3answers
149 views

Don't feel anything with Pendlay barbell rows. Should I switch to Yates rows?

I started the 5x5 SL program 2-3 months ago, and have had doubts about the quality of my barbell rows. I do them like Mehdi suggests: http://stronglifts.com/barbell-row/ Though I hear that it can be ...
3
votes
2answers
246 views

Integrating Olympic lifting exercises into Strong Lifts

I did Olympic weightlifting for 4 months with dream of becoming a competitive lifter but unfortunately had to move out of town and here I don't have access to any coach or even a proper gym for that ...
3
votes
1answer
164 views

Consequences of taking a break from training

I'm taking a forced break (about 2-3 weeks) from weightlifting after several months of training. How much are my strength and volume going to drop and at what pace should I start training after coming ...
3
votes
2answers
51 views

straps and exercising with callus

Yesterday, I forgot my straps and got an opened callus on my hand during wide grip pull-ups. Some guy in the gym gave me an elastic band and I continued exercising, though weights were a bit less (...
3
votes
4answers
175 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
2answers
190 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
257 views

What's the best way to increase bicep size and endurance

I'm a freshman in high school. I've been working out for a little over a year now. I've finally reached a max of a 55 lb curl with one arm and now I would like to increase bicep size for my arms, ...
3
votes
2answers
110 views

Workout routine on caloric deficit

I've been going to gym for about 3-4 month now. In my diet I tried to eat 2g of protein per 1kg of body mass, ~0.5g of fat per 1kg of body mass, and keep my calories intake >= calories burned overall. ...
3
votes
3answers
262 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 ...