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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1
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2answers
810 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?
42
votes
1answer
3k views

What are the trade-offs of weight versus repetition?

When doing work out with weights, what is the impact of trade-off between amount of weights working with number of times an exercise is repeated For example, I can repeat an exercise 10x3 times ...
2
votes
3answers
136 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 ...
4
votes
3answers
121 views

Can a routine be designed around deadlifts?

There are a lot of claims made from comments on CNS impact to squats being more important... From Ice Cream Fitness: Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess ...
3
votes
3answers
105 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 ...
2
votes
2answers
157 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
4answers
177 views

Why is it easier to lift weight using a belt?

As question states, I can life a lot more on deadlift and squat by using a belt to brace against, why? Is it cheating?
2
votes
1answer
23 views

Inzer single prong belt, need thoughts and/or comments about size issue

I need some solid input from you guys. My friend let me try his Inzer lever belt, it's a size medium, here's the thing though, the medium measurements for the lever belt are 30 to 33. When I used ...
0
votes
1answer
81 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 ...
3
votes
3answers
141 views

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

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
votes
1answer
274 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 ...
3
votes
4answers
95 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 ...
1
vote
1answer
51 views

Arms too long to snatch properly

A friend of mine has arms that are so long that when he stands with his hands at the collars, the barbell hangs well below his hip crease. He doesn't know what to do at the explode/second pull. If ...
7
votes
5answers
3k views

What are some good alternative shoes for strength training?

According to this article, the principles for a good weight lifting shoe has the following properties: Not slippery Incompressible soles Excellent support Snug fit Among the cheapest alternatives ...
3
votes
2answers
242 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 ...
2
votes
4answers
122 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?
0
votes
2answers
57 views

Weakness in weightlifting with Keto Diet

I feel a lot weaker with weightlifting since going ketogentic.... does anyone else have this experience? Are there hacks to get around this?
6
votes
3answers
790 views

Hack for fixed dumbbells

I've found different ways to add smaller increments to certain equipment in our gym. For example, for cables (where each plate weighs 15 lbs), I place a 5 lb or 10lb dumbbell above the first plate. ...
2
votes
1answer
60 views

Toracic flexion during heavy deadlifts

Seems that during heavy deadlifts my upper back bends, this happens around heavy deadlifts. Note that my heavy deadlifts aren't that heavy, they are around 110Kg @ 67kg body weight. I am able to lift ...
1
vote
0answers
43 views

Heart Rate Monitor, FitBit, iOS, and HealthKit

You can skip to The Bottom Line if you want to bypass some of the background information. Some Background Info I've been a distance runner for many years and alternate that with periods of weight ...
3
votes
3answers
142 views

Compare & contrast squat types

I am transitioning from a beginner program (5x5 Stronglifts) to an intermediate programme. Lots of exercise regimes recommend squats, but what is more suitable for developing: Powerlifting? ...
14
votes
5answers
64k views

Are squats with dumbbells as effective as squats with barbells?

I was wondering, if I were to use the same amount of weight with dumbbells as I would with a barbell while doing a squat, will I get the same benefits as I would using a barbell? Now I understand ...
1
vote
1answer
66 views

Soreness…DOMS?

Before I start off I do apologise if this is an obvious question, however I am new to this so bear with me :) I have started getting myself back into shape lately. Yesterday I started with a 20 ...
19
votes
7answers
4k views

Prevent or treat delayed onset muscle soreness

When I lift weights, I lift heavy. I expect to be sore afterwards because I know I've pushed myself hard. Unfortunately, sometimes I push myself too far and get very bad delayed onset muscle soreness ...
2
votes
1answer
94 views

How much protein can the body absorb within a meal?

Previous topics have examined the absorbable amount of protein per day (<0.8g/lb), but how much protein can the body absorb during a post-workout meal? This is of particular interest in ...
1
vote
1answer
59 views

Suggestions for Wendler 5/3/1 template with calisthenics

I've been following 5/3/1 with the boring but big assistance template for about 3 months now. I hurt my knee playing soccer a couple of weeks ago, which got me thinking about the following. I would ...
17
votes
1answer
493 views

Are there papers about Starting Strength or Strong lifts?

I read a bit abut these programs, I see some results in forums and in internet in general, but any reasonably good method and proper nutrition can get results. I would like to know if: Are there ...
2
votes
3answers
112 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 ...
6
votes
3answers
254 views

Is it wrong to workout more than once a day?

Yesterday, I did a fairly heavy upper body workout around 11am. I worked my arms until I could barely move the EZ bar to put it away. A while later, at around 7pm, I had had a couple drinks, and ...
2
votes
1answer
80 views

Squat Replacement While Rehabing Ankle

I sprained my ankle a while back and my ankle feels good, so I attempted to squat. Air squats were fine, but when I added the bar and 25lbs, my ankle started to feel unstable. I decided to stop ...
2
votes
2answers
95 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 ...
1
vote
1answer
87 views

What is the safest wrist angle for pushing exercises?

When doing push exercises, such as the bench press and military press, what is should the angle of the wrist be to prevent injury? Should the wrist be straight or should it be bent like the following ...
0
votes
2answers
108 views

Why certain muscle groups just dont grow [closed]

I've been lifting for several years now, I can see good progress in most of the muscle groups i've worked on, except one - chest, it just would not grow, regardless of the amount of work I contribute ...
9
votes
8answers
18k views

Can someone who takes steroids get muscle mass even without lifting?

My impression given what I read on the internet about it was that steroids help your body recover much faster after workout. So for the recovering to work, you still have to damage your body in the ...
1
vote
0answers
24 views

Subseting with second muscle group [duplicate]

Just a question about subsetting: My week is broken up to two muscle groups on 4 days a week. Let's say I'm doing back and Bis on the same day; would it be bad if I subset my back exercises with my ...
0
votes
2answers
110 views

Fatigue and brain fog after weight lifting [closed]

Whenever I lift weights even in a circuit training format ( fast paced lower weights and high volume) I get extremely fatigued over the next two days, almost dizzy like and I am not myself. This ...
8
votes
4answers
725 views

My biceps becomes stiff after one workout. How do I fix this?

What should I do when my biceps becomes stiff? When I perform curls by using a rod, I am able to curl my biceps, but later on, when I move to dumbbell curls, even the lightest weight — say 15 pounds — ...
5
votes
3answers
710 views

Trouble falling asleep after a workout at night

It started happening a while ago and has been getting worse. I usually workout from 6-7 in the evening (unfortunately can't workout any time before that due to my schedule) and go to bed around 10:30 ...
3
votes
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 ...
11
votes
4answers
6k 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?
5
votes
1answer
175 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 ...
0
votes
3answers
1k 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
249 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, ...
2
votes
1answer
82 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 ...
7
votes
2answers
846 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
56 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
157 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
185 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
136 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
37 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 ...