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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3answers
198 views

How to exercise muscles that are prone to strains?

I have a few muscles that are prone to strains--lower right hamstring, right pectoral just where it meets the deltoid in my armpit. I have strained these muscles multiple times both by working out ...
2
votes
4answers
3k views

Is this a good weight lifting routine for a 13 year old?

Hi my friend and I (both 13) are just getting into weightlifting and I was wondering if you think our routine is good for beginners (we did throw in track though and we are pretty strong) we plan on ...
2
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3answers
120 views

The n sets and m reps formula

When I was younger, I was always given some training plan where I had to do, lets say, as an example, 3x8 bench presses. Also, another rule was that if I could only do this with 70kg, I could not do ...
2
votes
3answers
795 views

Can I replace the overhead press with the seated version?

I have been trying to master the standing overhead press for some time now, and every time I try to go a just a little bit heavier my lower back starts to hurt. Now I am aware that I need to brace my ...
2
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2answers
547 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
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3answers
220 views

Why am I not growing muscularly?

I have been weightlifting for sometime but my muscles are not growing as much as I would like. My workout plan consist of daily light weightlifting and some cardio excerise. And my diet is ...
2
votes
3answers
320 views

Train for strength or hypertrophy?

I'm almost 19 years of age and I am regularly doing gym since 3 months. With the height of 5'10 and weight of merely 115 pounds, I initially joined the gym with the intention of becoming a little '...
2
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2answers
201 views

Number of reps for lean muscles

I am lady, mid- 30s and am lifting 8lbs weights doing simple exercises found on Pinterest. I'd like to get lean, beautiful muscles. So far, I do 4 reps, 2 sets. What is best number of sets to ...
2
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3answers
202 views

Keeping in shape with a terrible sitting-job

I work in a big IT company and it's really hard to keep yourself fit when sitting in front of your monitor for 10 hours per day (I'm doing even more than 8 hours per day to get a permanent position). ...
2
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3answers
686 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?
2
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2answers
325 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
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2answers
162 views

Workout Frequency and Tempo for Bodybuilding? [duplicate]

I'm trying to do some work out to gain mass and muscles. In order to develop muscles and gain weight: Is it better to do full body workouts day after day or do specific muscle groups every day (...
2
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2answers
449 views

Incline Row Machine vs BB Pendlay Rows

I'm doing SL5x5 and, for my without tonight, I swapped the normal Pendlay rows with the incline row machine. I was quite shocked at the weight difference. Normally, I'd be rowing around 115 but with ...
2
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2answers
131 views

Suddenly not sore anymore?

I began tranining split training 3 months ago, about 4 days a week. I am normally SO SORE after every workout and have been making gains in strength and size. I took about 2 weeks off from the gym ...
2
votes
3answers
479 views

Would deloading for a month in order to help fix my lifting form ultimately detrain me?

Im currently on starting strength, been doing it since the 3rd week of December (prior to that Ive been doing some dumbbell lifting, which was from October to November). Squat is at 155lbs Deadlift ...
2
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2answers
5k views

Why do front squats hurt my knees?

Every time I do front squats my knees hurt the next day. Well I shouldn't say hurt, but I certainly feel some discomfort in them. I know that without a from check video it would be hard to say what ...
2
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2answers
364 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
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2answers
174 views

Is it sets per muscle or sets per exercise?

When doing an exercise with the goal in mind of doing 5 sets per exercise, are those 5 sets for the muscle or for the exercise? Meaning as follows; if i want to do both flat and incline bench presses ...
2
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2answers
115 views

Osta-Red Supplements [closed]

I have been researching into the Osta-Red supplements online. From the reviews I have been reading they seem to be great for lean muscle mass building without water retention or potential side effects ...
2
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4answers
144 views

Is this workout plan sufficient

I only weightlift at home since we have a bench press with a preacher, bicep curl, leg extension, and leg curl. And also stationary bike with elliptical for cardios. Morning (Fasting): Cardio: ...
2
votes
2answers
99 views

What is the best 1 RM prediction formula

I want to predict 1RM using a formula but I am not sure which is the best to use for the male athletes ages rages from 18 to 30 years old. For example, if I can bench press 80kg 4 times what could my ...
2
votes
1answer
135 views

Core training on “rest” days

I started a gym routine 2 months ago consisting of just Pull-ups, Bench presses, Squats(with barbell), Dead-lifts and Military Presses And for the abs Hanging L raises, Russian twists and planks. I ...
2
votes
2answers
816 views

Should we do running and lifting on the same day or on different days?

While putting dishes from dish washer into the cabinets my arms got tired! So time to go back to gym and exercise! If I want to start for the first few weeks with moderate running in target heart zone ...
2
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2answers
356 views

What is the minimum amount of time someone might need for muscles to recover?

I know there have been answers to this question, but I'm looking for something specific. The workout has just been completed. Now, what is the minimum amount of time required for the muscle group ...
2
votes
3answers
120 views

What are the different repetition ranges and for what use?

I read many times here about repetition ranges but I never understood their idea. Why are there different ranges? What are they? And for what purpose should one do? Also how much weight should one ...
2
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3answers
304 views

Dumbbell lifts vs Smith Machine lifts

The gym that I am a member of does not have any barbell free weight equipment, only dumbbells and the bar in the Smith machine (as well as other equipment such as cable machines, machines for specific ...
2
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3answers
377 views

What exercises can I do to improve the muscles supporting the thoracic spine?

I have a desk job and I notice quite a bit of stiffness around the upper spine. I remember hearing in an episode of Barbell Shrugged that the number one reason people end up in nursing homes is loss ...
2
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3answers
688 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: ...
2
votes
1answer
910 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
votes
2answers
132 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
votes
4answers
889 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
votes
3answers
70 views

Mixing Things Up When Losing Weight

I've been on the same program for about 2 months now while trying to lose weight. I typically change programs every 3-6 months (Depending on the length of the program). However, I am really enjoying ...
2
votes
1answer
71 views

Why do we superset?

Supersets combine two or more exercises with similar motions with an aim to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period ...
2
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1answer
115 views

What is the basis behind Push-Pull-Legs routines?

There is a lot of praise for Push-Pull-Legs style routines where you have a session mainly "pulling" focusing on back and then next week you are "pushing", focusing on your back. I understand that ...
2
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2answers
171 views

When should I do accessory work?

When should I be doing accessory work? Does the timing largely depend on me, or is there a conventional/preferred time to do them? Should I stick it at the end of a workout day after the core lifts ...
2
votes
1answer
244 views

Is it Necessary to Make Noise While Deadlifting Or Wear A Belt

Background I've been deadlifting for about a year at home and have managed to have a 1RM of 405 lbs (more than twice my body weight). Because I had no intention of disturbing my downstairs neighbors, ...
2
votes
1answer
132 views

Can muscle become “adapted” to one kind of exercise?

I have a gym at my house and i mostly workout alone, my brother who was been doing workouts for long time taught me some exercises. If I do mostly the same exercises for each body part (biceps, ...
2
votes
2answers
215 views

Is my training volume too large for optimal gains

I lift weights about three times a week, I don't do splits, always full-body. Here's what a typical lifting sessions looks like for me: 5 min warmup 4*5 pullups 10*3 or 5*5 bench press 3+3+1+1+1+3 ...
2
votes
2answers
323 views

cardio before or after weights?

145 pounds, 170cm tall, female. been doing cardio & weight lifting for 2 months with good diet, goal is to lose body fat and gain muscle. what is the science behind doing weights before/after ...
2
votes
3answers
148 views

I want to incorporate barbell front squats into my workouts, does anyone have good tips for doing it correctly?

I wanted to try using front squats in my workouts. They always seemed technically tough to me and a bit intimidating, does anyone have good tips on how to perform them properly? For front squats, I ...
2
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3answers
507 views

Can StrongLifts be modified to be just as effective with light weight?

Allow me to inject some context. I'm sure some of you saw my post about the hemorrhoid. I went and found out that it was thrombosed and this morning I had the blood clot removed. The doctors said that ...
2
votes
2answers
278 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
1answer
121 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 reps......
2
votes
5answers
171 views

Gym has max 30 kgs dumbbells; how to progress?

My local gym has dumbbells up to 30 kgs. I can bench several multiples of that. How to do progressive flys and DB presses with this limitation? (There is a pec fly machine, but it tops out at 80 kgs) ...
2
votes
1answer
76 views

Will the push/pull machine at the gym cause imbalance?

There is a machine at my gym that uses push on one arm and pull on the other. My concern is that one arm will have a bigger tricep than the other one and the other arm will have a bigger bicep than ...
2
votes
1answer
129 views

New to fitness. Joined Gym. Trainer is always busy. What do I do?

I joined Gym recently. The trainers dont help much. I was given a card with what exercises to do (2 day split with cardio). I do not know how to operate the machines. No one helps. I would love to do ...
2
votes
1answer
102 views

good recovery workout to burn a lot of calories during strength training?

I'm doing a strength training program, like stronglifts 5x5. I squat 3 times per week, my upper body exercises include bench, overhead press, weighted pullups, and barbell rows. I used to do track and ...
2
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5answers
173 views

Are there benefits in having a post workout shake before a workout?

I usually workout at 12pm, take a PWO afterwards, and then lunch. It just occurred to me that I'm taking PWO 50 grams of protein + 30 in a meal in a very close proximity, and the body can probably ...
2
votes
1answer
387 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
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2answers
118 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 ...