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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10
votes
4answers
5k views

What is the opposite exercise of push ups?

I've been doing push ups on a daily basis, and I feel like I need to also train the opposite muscles, to make sure I'm training evenly. What would be a good counter-exercise for push ups?
0
votes
1answer
39 views

Resting muscle groups within one session

Earlier this week, I realized that I was only going to get this one workout this week. I usually do 3-4 per week. I decided to do a full body program with some extra focus on legs, and got a squat ...
5
votes
1answer
109 views

Why can't I lift the same heavy weight as last time for the first reps

For example, I usually do 21kgs for my triceps, but if I have just started weightlifting that day, I can barely do a single rep or two and I have to rest. After 15 minutes, I can do the same 21kg with ...
3
votes
1answer
232 views

How does Vo2max dieting differ from normal gym more endurance-training dieting? How much intake is enough?

This is my second week of vo2max training where each week has 2 rest days. I train the whole body during the week. I need to eat a lot. If I am not eating enough, catabolism wakes me up. I already ...
0
votes
3answers
737 views

arm muscle size not increasing

A few months ago, my triceps starting showing. I've been regularly going to gym and my diet consist of protein, carbs and veggies (broccoli) and follow "Rule of third" 1/3 of protein, 1/3 of carbs and ...
3
votes
3answers
233 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, ...
1
vote
1answer
69 views

Warmup for weight lifting: cardio or smaller weight reps? [duplicate]

So far, I have been following a routine where I warmup to an exercise with smaller weights of the target weight (I maintain an excel sheet to make sure I do at least as much as last time). Eg, for ...
6
votes
2answers
839 views

Effective warm-up before weight lifting circuit

What's the most effective warm-up before doing my weight lifting circuit? Is it better to warm up by doing 10 minutes on the elliptical cross-trainer or by doing a set using a light weight before ...
1
vote
1answer
54 views

Looking for weight lifting program for person with joint problems

I have been lifting weights over the last year and a half and I love it. Unfortunately I have had medical problems related to chronic inflammation/joint pain (possibly early arthritis, I am only 28!). ...
1
vote
2answers
142 views

Exercise for office worker who spend most of the day sitting

What kind of exercise is most beneficial, if I am spending most of my time sitting in the office? I have been working out for quite some time, with 60% of my workout targeted on pectorals and thighs. ...
2
votes
4answers
173 views

Supersets vs Exercise to failure

One of the approaches for gaining muscle mass is to do exercises to failure. Obviously some of the exercises can be quite dangerous if doing them without a spotter, like bench-presses. Others can be ...
1
vote
3answers
118 views

I really just want to cut and lose weight, while lifting, what should my expectations be?

So I have to drop a little bit of some back story and a stat or two to give some context. I'm a small-ish dude, 5'8, nothing special, and weighed 180lb when I really tried to jump start my "fitness ...
1
vote
1answer
27 views

When to start lifting after sprained ankle?

I sprained my ankle 3 weeks ago and I was wondering if it would be bad to start lifting again. I'm thinking of doing Leg Press to get started before I tackle squats. I still lack some mobility in my ...
2
votes
4answers
126 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) ...
1
vote
1answer
73 views

Cardio or Strength training?

I'm absolutely new to fitness and want to start exercising. So which should I start first? I want to build lean masculine body.
14
votes
4answers
885 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 ...
11
votes
3answers
1k views

How do I know how much weight I should be lifting with dumbells?

I was just given a set of weights - adjustable weight dumbells - as a present, but I have no idea what sort of weights/how many reps I should be doing in order to achieve the best results. I'm ...
3
votes
4answers
208 views

Pistol Squat Progression?

Some of my coworkers and I are trying out a 30 second per hour workout routine. We're having a hard time finding bodyweight exercises for the legs that really tax the system. I'd like it if we could ...
2
votes
2answers
63 views

Is Hypertrophy-Specific-Training Enough to Maintain Maximal Strength Levels?

For starters, I usually train specifically for maximal strength gains. As my strength has increased, I've trained to lift maximally using a belt. Unfortunately, I recently injured a couple of my ...
3
votes
5answers
24k 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 ...
5
votes
2answers
200 views

Staying strong and fit in prison?

I am a 32 year old male serving several years in prison. I am hoping to stay in good physical condition there and the security guards enforce a daily routine of 200 push ups, 200 sit ups, and 500 ...
5
votes
3answers
3k views

Just finished 12-week shortcut to size. What's next?

I have just completed a popular mass building program by Jim Stoppani called "Shortcut to Size". I found it to be really well designed. There are subtle variations in exercises that become noticeable ...
1
vote
2answers
77 views

Differences between workout routine approaches

I didn't know how to word the question to actually fit what I wanted to ask, so if you can reword it into a more fitting title, please do. Over the past couple of months I've done several ...
1
vote
1answer
114 views

My buddy benched 450, is this possible with no steroids?

Although he is a kind friend of mine and I do not believe him to be a steroid user or have seen any symptoms(back acne, packing on mass ridiculously fast, etc.), my buddy in the gym in my high school ...
3
votes
6answers
169 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 ...
2
votes
3answers
922 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 ...
0
votes
1answer
63 views

Bodyweight Squats v. Barbell Squats for Calf Development/Involvement?

So we already know that barbell squats pack on more mass than air squats; no mystery there. But I am wondering about the role that calves play in both of these. I have heard air squats involve minimal ...
1
vote
0answers
66 views

Difference between curls with dumbbells and rods

I generally do normal biceps curls using dumbbells of 10 kilograms on each hand. With that I am able to do 20 curls with each hand at a stretch( I am a beginner). However I tried today lifting a rod ...
1
vote
1answer
41 views

Dumbbell exercise

Someone told me that while I am practicing weight lifting using dumbbells, namely lifting the dumbbell from low waist region to say shoulder or chest level, if I move my shoulders while lifting it up, ...
1
vote
1answer
50 views

Would you recommended supplements for the average Joe/Jane? [closed]

I see a lot of people using pre-workout boosters and I tend to question myself if they are really necessary for the average gym user. I can understand it for pros though as they potentially have more ...
1
vote
1answer
70 views

popping shoulders [closed]

Yesterday during my workout (chest, shoulder, triceps) something really odd happened, while doing incline bench press, one of my shoulders "popped" it didn't hurt, I was able to finish my reps. Then ...
1
vote
2answers
298 views

Not getting stronger at standing dumbell overhead press

It doesn't make any sense. I did 7 sets of 4 reps with 45 lb dumbbells each hand yesterday and today I tried to do a set with 50 lbs each hand for 2 reps and I couldn't do 2. I could only do 1 before ...
1
vote
2answers
182 views

Why am I not seeing any change in body composition or weight?

I started stronglifts 5x5 on almost a month ago, and while I do seem to be getting stronger, since I have been able to increase the weight every workout, I don't see any real change in my body ...
3
votes
3answers
185 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?
1
vote
1answer
56 views

Lifting with minimal extension

Every morning while at the gym, there is a fellow whom always lifts in an ..peculiar style to me. He doesn't do extreme amounts of weight, very doable for full extension in per-say a dumbbell chest ...
0
votes
2answers
146 views

Is Creatine bad for you?

Hey I'm relatively new to weight lifting and I have friends who take Creatine before working out. They said it really helps build muscle. But I've also heard it can be bad for you. How true is it, and ...
0
votes
0answers
16 views

lifting heavy weights stunts growth in terms of height . How far is it true? [duplicate]

I have seen people advising youngsters to avoid lifting heavy weights , Because it will restrict their height or they will tend to become shorter. How far is it true ?
3
votes
2answers
238 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 ...
0
votes
2answers
175 views

Why isn't barefoot squatting recommended?

I've been doing StrongLifts 5x5 program for past one-and-half month. Currently my squat has just crossed my bodweight. And my deadlift is 10kgs more than my squat. My goal is to squat 2 times my ...
1
vote
2answers
93 views

Wendler 5/3/1: cut or not to cut?

I have been doing Wendler's 5/3/1 for about 6 weeks now (2 cycles) and am really enjoying it. I am lifting 4 days a week. For assistance, I've been following the boring but big template. Foodwise, ...
1
vote
1answer
69 views

Quitting Body building or weight trainning [closed]

If i quit body building . will my body fat increase considerably and become obese
2
votes
2answers
512 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 ...
9
votes
3answers
178 views

Olympic lifting, where to start?

Where do I start with Olympic lifting, are there any starter programmes? I have been weight training 3-4 times a week now for the past three years. I'd like to start with the Olympic lifting but I'm ...
0
votes
2answers
130 views

Deadlift form with less than 45 lb plates?

I've been working out for a while and just began to add deadlifts to my routine on back day. My problem is that I can't deadlift much. Mainly because I'm 400 lb and my knees aren't the best, I ...
0
votes
1answer
110 views

Train full body in two days for four days straight

I have just started going to the gym and trying to lose weight (258 lbs ~= 117 kg) and I'm trying to make a schedule where I train my entire body twice a week. Previously to this, I last trained a ...
-1
votes
2answers
72 views

How can you gain weight quickly? [closed]

My nephew was 60 kilograms, 17 years old and 5 foot 6 inches tall six months ago. He started weight training and now he weighs over 85 kilos. Is this possible without steroids & peptides?
0
votes
1answer
78 views

Predicted 1RM accuracy

In how far is a predicted one repetition maximum (1RM) accurate if there are several seconds between reps? For example using this website. Example: Let's say I do 10 x 150kg on the deadlift with ...
23
votes
8answers
67k views

My legs still ache 3-4 days after legs day

I have been working out for ~6 months and have worked my legs once per week throughout this time, on their own day. My legs, especially my quads, ache to the point of finding it hard to walk, ...
3
votes
2answers
123 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 ...
2
votes
1answer
91 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 ...