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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2
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2answers
305 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
votes
1answer
416 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
292 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
votes
2answers
89 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
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 ...
2
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1answer
1k 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
votes
4answers
754 views

Weight training starter,can not do chin up.

I have been going to a gym for last three weeks (3-4 times in a week). During the first two weeks, I have done some cardio, push-ups, chest exercises, pull overs, and push-up dips. And now my ...
2
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2answers
104 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? ...
2
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2answers
161 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
109 views

What is the etiquette for sharing a power rack?

My gym has a set of three racks in a corner: one squat rack sandwiched between two power racks. Both of the power racks have their platform continue behind the back of the rack itself, allowing two ...
2
votes
2answers
119 views

Elbow Tendonitis

I lift Heavy (amateur strongman). I have been struggling with tendonitis in my left elbow. I believe I have the cause narrowed down to my squatting. I am currently doing my 5x5 at around 500 lbs. ...
2
votes
3answers
953 views

How effective are Kneeling Cable Crunches?

They're not the most well-known ab isolation exercise, but they are documented on exrx and Icecream Fitness 5x5 recommends them as the only ab isolation needed in the routine. Does anyone know/have ...
2
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5answers
220 views

Increasing Weight : Plateau stage

I have been working out since 3 months. My weight, from that time, has increased 3 kgs. But now, since two weeks, the weight has been constant. My trainer told me that perhaps I have hit my plateau ...
2
votes
1answer
682 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
votes
1answer
104 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
votes
2answers
963 views

Deadlifting yesterday gave me pain in my lats. What is the proper posture for deadlifting to avoid this?

Yesterday I did deadlifts in my workout, then I got pain in my lat muscles and also in the thigh. I think this was caused by wrong posture which also can lead to back problems. But I don't know the ...
2
votes
1answer
96 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 ...
2
votes
1answer
99 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 ...
2
votes
1answer
237 views

Is it true that the body gets used to diet and exercise after a while and stops responding?

I am currently reading a book called "The Body Sculpting Bible for Men" by James Villepigue and Hugo Rivera. In it the author claims that when you start dieting your body receives a shock from the ...
2
votes
1answer
753 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 ...
2
votes
3answers
608 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 ...
2
votes
1answer
746 views

Improving my Bench Press - what muscles are used during what phase?

I'm looking to improve my bench press and I'm having trouble about 1/4 way off my chest - can someone describe what muscles are primarily activated during each phase (break the movement down to 1/4's ...
2
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1answer
68 views

Weigted vest exercises for bodybuilding at home

Since heavy barbells may be problematic in an appartement I am constantly looking find some alternatives to traditional barbell exercises which I can do at home. This time I want to ask, what ...
2
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1answer
104 views

Mass doubling for a healthy man from marathon training (summer) to weight training (winter)? Normal?

I have trained a variety of sports such as soccer, swimming, skiing -- and later in the university got interested in weight-lifting. I do 6 months' fat-burning training such as marathon etc (summer) ...
2
votes
2answers
100 views

Is there any benefit to being more flexible than is necessary to reach position?

Klokov posted a video on youtube a while ago showing his flexibility during warmup. He's obviously much more flexible than is necessary to reach a snatch position. Does this degree of flexibility ...
2
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2answers
169 views

Do you still gain muscle even if you do less reps than last time?

Today, probably due to having a not very nutritious lunch, I was able to lift noticeably less (e.g. Benching at 55kg rather than 75kg) weight & reps than normal. In a situation like this, if ...
2
votes
1answer
81 views

Muscle soreness

I am 18, I have been lifting weights for about a month now - I am quite new to it so I would like to get everything correct before I get into bad habits. When I first started training I was ...
2
votes
1answer
106 views

Training load on a diet (am I doing too much?)

I'm 6"1 (187cm) at 194 pounds (88kg) targeting 187 pounds (85kg) and currently eating between 1800 kcal and 2200 kcal daily, with 50 % protein and fat & carbs more or less balanced. I've been ...
2
votes
2answers
744 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 ...
2
votes
1answer
336 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
1answer
610 views

Avoiding hernia

Are there any precautions for avoiding hernia when performing weightlifting? When doing exercises at the preacher curl bench, it feels as if my organs are strained. Can weightlifting belts aid in ...
2
votes
1answer
45 views

reverse grip lateral pulldown

when trying to workout the lats/ lower-lats, does using a reverse grip actually provide any utility in honing in on the lower lats? Or is the reverse grip just a strategy to have a stronger grip? ...
2
votes
2answers
240 views

What exercises will bulk up the pectorals and shoulders while avoiding the arms?

What are some free weight or body weight exercises (and general guidelines) to specifically bulk up the pectoral deltoid trapezius and other muscles around the shoulders while avoiding the arm ...
2
votes
2answers
111 views

Why not just increase the number of sets?

Suppose that you want to gain muscle mass by using a pair of dumbbells which are NOT so challenging for you anymore. You could probably increase the resistance with heavier weights, but you train at ...
2
votes
3answers
146 views

Calories needed to gain weight?

I spoke with a trainer a while back and after telling him my current weight and desired weight he suggested that I eat 3500 calories per day. I am 6'5 and at the time I was about 200lbs and I reached ...
2
votes
2answers
260 views

How do you properly 'focus' on one or two muscle groups?

I have a couple of muscle groups that I consider to be 'falling behind', or that I simply want to get bigger as quickly as possible regardless of sacrifices I have to make to training other areas. ...
2
votes
3answers
610 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 ...
2
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2answers
1k views

Why do my forearms and the tops of my hands hurt?

It feels as if the tendons on the top of my hand and in my forearm (just near the wrist) are very tight and it is painful. I started noticing it in wrestling two years ago and it was very painful but ...
2
votes
1answer
345 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 ...
2
votes
1answer
47 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 ...
2
votes
0answers
112 views

Muscles fibres, hypertrophy and energy systems

I've asked a few questions on this site about, and have been doing some reading, on: muscle fibre types (slow twich and fast twitch) hypertrophy (myofibrillar and sarcoplasmic) energy systems ...
2
votes
4answers
175 views

Burning biceps productive?

Yesterday I worked out with 10lb dumbbells and now I feel that burning sensation in my arms. I have heard that this means it's time to get heavier weights. I do reps of 60 to feel the burn, and I ...
1
vote
4answers
359 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 ...
1
vote
4answers
4k views

Do protein shakes really damage the kidneys?

I've been reading about protein shakes, it's benefits and side effects. However i've used it many times as my post workout recovery drink. I have no doubt in the benefits i get in my protein shake, i ...
1
vote
3answers
951 views

Are bumper plates “lighter”?

OK, I know that a 45 pound bumper plates weighs the same as a 45 pound iron plate. My experience, however, is that bumpers seem to go up easier. True or myth? If true, wondering if people have ...
1
vote
7answers
432 views

Am I eating right? or way too much?

I'm 25, in good shape(maybe a few kilos over weight), doing a desk job. Recently I started working out hard, and changed what I eat to healthy options. My goal is to lose weight and build muscles. I ...
1
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3answers
342 views

Is bouncing when lifting dangerous?

Some books recommend a gentle bounce when bench pressing or squatting. This feels wrong to me. It feels safer and more controlled to come to a complete stop, then start up again. What should I do?
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3answers
248 views

Is there a difference between lifting for look/size/strength?

I started lifting a couple year ago with a friend and his dad. I never really did any research on it, but we would pretty much do the same thing, 3 days a week. Bench: 10 reps at 135 8 reps at 155 6 ...
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3answers
199 views

Is it okay to lift weights daily?

I used to live a sedentary life behind the desk. This year, I decided to change my lifestyle. I'm 6ft; I started with 236lbs on January 1st and currently weigh about 215lbs. What I do is simple: ...
1
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2answers
166 views

On weight loss diet while lifting

Will lifting weights slow my weight loss? Since muscle weighs more than fat, will I look better but weigh (on the scale) more?