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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2answers
224 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
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3answers
5k 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
239 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
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1answer
110 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
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2answers
2k 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
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1answer
132 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
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1answer
112 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
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1answer
348 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
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1answer
827 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
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3answers
996 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
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1answer
778 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 ...
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2answers
2k views

Bicep curls, forearm down

What does doing bicep curls with forearms facing down achieve? It seems that forearms facing up (standard way most people do them) exercise the "outer" bicep, while forearms facing down exercises an ...
2
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1answer
122 views

Calories consumed on workout days vs. off days

I've read this post but I'm still a bit confused. If my bmr is approximately 2500 calories and I'm looking to loose weight by having a caloric deficit and 3500/week deficit goal, should I be ...
2
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1answer
56 views

How to get definition in the outer calves

I've been doing sitting/standing/donkey calf raises as accessory lifts on my leg days, but am worried that I'm primarily hitting the inner calf muscle (medial head of the gastrocnemius muscle). Are ...
2
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2answers
123 views

What's a good snack or meal to have before weightlifting?

When I haven't lifted weights in a while, I often get nauseous during my workout, usually causing me to not finish it. I read that eating properly before going to the gym may help avoid this. Has ...
2
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4answers
178 views

Mixing high intensity and high volume in a single session

It seems to be generally agreed upon that high intensity (i.e. heavy weights) for fewer reps, tends to make you stronger, while high volume (i.e. less weight) for more reps, tends to make you bigger ...
2
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2answers
51 views

For lying leg curls, should the pelvis tilt or be neutral?

If it does tilt, which way? This is on a flat bench. The reason I ask is that I am recruiting lower back muscles and glute muscles instead of just hamstrings, and a pelvic tilt shifts the focus to ...
2
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2answers
302 views

Sprinting and weight lifting

TL:DR I want to do one day weights, next day sprint, repeat. Viable? Is lifting weights every second day, and sprinting every alternate second day a viable plan? I am 6ft tall at 78kg(172lb), ...
2
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2answers
89 views

Creatine supplementation for a Vegan athlete

Any thoughts on creatine supplementation (quick release capsules 4,000 mg) for weightlifting? I caveat this request with the fact that I am trying to limit my intake of animal products to a minimum ...
2
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1answer
133 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
145 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
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2answers
111 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 ...
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2answers
367 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
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1answer
100 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
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1answer
130 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 ...
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2answers
855 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
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1answer
403 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
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1answer
747 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
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1answer
31 views

Gym for a 14 year old? [duplicate]

So I'm skinny, and I began going to the gym, I started first weekends doing very small weight (5 kilos) but in a correct form, doing 4 series of 15 reps for every exercise/machine I did/used, I don't ...
2
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1answer
68 views

Is it necessary to alternate the mixed grip for deadlifts?

When I deadlift, I'm using left hand over, right hand under. Are there any differences if I switch the hands? Are there any benefits to switching or cons to not switching?
2
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1answer
49 views

Workout effectiveness

It's my 3rd week going to gym. I'm 24 y.o. 87kg, 172cm male. Previously I only did some pull-up and dips. It's 3 times a week 1st day - chest, shoulders, biceps 2nd day - back, triceps 3rd day - ...
2
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1answer
128 views

Diet suggestions please?

I am ripped. I did 2 hours of hard workouts/weights every day with a strict diet for 6 months. I am currently now doing weights about 5 times a week for 20-50 minutes and usually an hour and a half of ...
2
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2answers
158 views

Does weighlifting have the same benefits as HIIT?

Background of HIIT High intensity interval training (HIIT) is generally performed by sprinting close to maximum capacity followed by rest. The process is repeated several times. Proponents of HIIT ...
2
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1answer
131 views

Wendler's routine, should I adjust? (KG)

I am doing Wendler's routine, and am still in my first mesocycle. I hadn't progressed on other routines for six months, doing them properly, such as Stronglifts, mad cow, greyskull and a few others, ...
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2answers
203 views

Is there a physiological reason why male to female transsexuals can't compete in women's weightlifting?

Let's assume the following for a moment: a person grows up as a man, with the matching hormonal profile for his first 20 years that person then decides to undergo hormone replacement therapy (HRT) ...
2
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3answers
480 views

Would weightlifting conflict with gymnastics/parkour?

I gather that bodyweight training is superior to weight training for gymnastics (http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/). However, I enjoy weight ...
2
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4answers
298 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 ...
2
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1answer
65 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
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2answers
284 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
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2answers
136 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
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3answers
180 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
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2answers
525 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
1answer
236 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 ...
2
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2answers
2k 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
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1answer
380 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
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0answers
50 views

Deadlifts are tiring me out faster than squats and bench press?

I am squatting more than I deadlift but yet after as little as 5 lifts of deads I feel tired. I can cruise on the bench all day and it takes over an hour to get tired, and nearly the same with the ...
2
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2answers
93 views

I am sweating while lifting?

I lift for an hr. and a half every other day... I have noticed that as I get further in(after 1 hr. of lifting I am breaking a sweat...) my face turns red and I sweat. Should this occur with weights? ...
2
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2answers
119 views

Squats & Oats,Diet, and muscle mass

I've been wondering if I could do regular squats instead of squats with weights (because I have none & there's no gym near) I want to build a bigger butt but I heard that it won't work if you ...
2
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3answers
92 views

Basic compound lift based workout composition and scheduling

I'm 25 years old , 5 feet 11 inches tall and weigh 235 pounds. Over the last couple of months I have been following a 4 day workout program based on the following schedule : Monday : Chest Tuesday ...
2
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1answer
56 views

Suggestions for workout to build muscle fast after suffering from bad wrist injury?

I had a bad wrist injury that is taking about 2 months to recover. I did do some upper body during treatment, but I stopped because it hurt too much and the doctors and my friends told me not to. On ...