Questions tagged [strength-training]

An exercise/program designed to increase your muscle mass/lifting capacity.

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Does anyone know of a comprehensive exercise / stretching program that restores proper muscle balance and flexibility and releases tension?

The goal is health not so much strength, but being able to continue the program and build strength without sacrificing muscle balance would be a big plus. I'm thinking there would be some way to ...
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What book(s) for beginning routines at PF for 50-year old with 10 years off with strength as a first goal?

Problem: I have not had an exercise routine in 10 years. I now want to build strength again and look good, and improve my cardiovascular health (stop being winded so easily). I just joined Planet ...
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1 vote
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What are the best strength routines for runners?

I am moving to a house and finally have the space to build a home gym. I run 10-15km daily and would like to use the gym for strength training, specifically for my hip flexors, quads and hamstrings ...
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Does standing on one leg strengthen gluteus medius?

Many people who work office jobs and live sedentary lives end up having weak gluteus medius muscles, which can have consequences such as poor form when jogging or running. With stand-up desks growing ...
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3 votes
1 answer
176 views

All gym exercises at home

I have the following things: Dumbbells (to which weight plates can be added or removed) A barbell A pull up bar A resisitance band A horizontal bench like furniture I don't have any machines which ...
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12 votes
2 answers
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Why are pull up bars mounted so high up?

I want to put a wall mounted pull up bar in my home gym. Wherever I've seen one in a gym before, they are at such a height I have to jump and catch the bar, which is embarrassing if you miss! Is there ...
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2 votes
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Flexibility workouts for spinning heel kick - taekwondo

I am a taekwondo student (black belt) . I took a year long break, but have reconnected with the sport. Recently though, I learnt that I am unable to perform a spinning heel kick due to a lack of ...
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5 votes
1 answer
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How best to maintain strength with 1 training per week?

After a longer break, I started lifting consistently 6 months ago. My weight training is squats, bench, deadlift twice a week. I made slow but steady progress and my current lifts are 75kg@3rm bench, ...
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How to balance endurance, strength, and hypertrophy

While adding volume and endurance seem to help bodybuilders hypertrophy, as well as doing advanced technique's to work both fibers such as Myo reps, etc.. strength doesn't seem to have much of an ...
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5 votes
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How important is Regular Exercise vs Amount of Exercise?

I know a lot of people who will work out once every couple of weeks, and I wondered how much they were getting out of it. Say Person A does 25 pushups every day in one set, except an occasional rest ...
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Morning stiffness rather than DOMS

I'm about 7 months into a renewed strength training program. I work out three times per week, or every other day, as time permits. I can provide details of the workout if necessary, but it's basically ...
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3 votes
1 answer
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Best exercises to take my strength to the next level

I'm currently doing compound exercises only - bench press, back squat, deadlift, pull-ups and overhead press. And I would say my numbers are OK except for bench press and overhead press which are ...
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2 votes
1 answer
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Is there evidence that the effort-result-relation in resistance training is linear?

Is there any scientific evidence that the relation between training effort (measured as the amount of time spent training for the purpose of this question) and training result (increase in strength, ...
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rock abs -lower abs [duplicate]

I would like to ask about abs. I have checked Running and six pack abs and this one https://www.mensjournal.com/health-fitness/25-best-lower-ab-workouts/ . Both of them are great,but aren't good for ...
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2 answers
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Would it be conducive to do calisthenics on top of working in the construction field?

I recently began to start working with my father doing construction work (he is a welder and mainly deals with steel). Naturally, he uses heavy equipment (propane tanks, welding generators, heavy ...
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8 votes
1 answer
132 views

How do nerves become fatigued?

(From Wikipedia) In novice strength trainers, the muscle's ability to generate force is most strongly limited by nerve’s ability to sustain a high-frequency signal. After a period of maximum ...
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Advice on How to use Westside For Skinny Bastards

So, I am currently using WS4SB3 and I have questions regarding the program. Do I have to use the conditioning or can I just use the programs for 4 days without conditioning? Can I modify the training ...
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1 answer
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Opinions on my Workout/Diet plan

Please don't hurt me if I am making mistakes, its my first time posting. I started "Operation Christmas" last week. After loosing 10-15 kg (down to 80kg) over the last few months with ...
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Tired after a few sets

Ive noticed recentky that i my muscles get pretty fatiqued after some few sets of working out. For example since i train with high intensity and a 5x5 programm i do all my sets to failure. So lets say ...
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3 votes
2 answers
185 views

Is it possible to work on strength and power on the same day?

I read Triphasic Training by Cal Dietz and he mentioned that you should only be training one parameter at a time. First work on increasing absolute strength for 6 weeks (w/ weight 80% of 1RM). After ...
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5 votes
1 answer
126 views

How can I as an middleaged non athlete implement lower body plyometrics in a safe and time efficient manner?

The lower body portion of my current strength program is: Wed: 3x5 Back squat 3x8 Bent over rows Sat: 3x5 Back squat 1x5 Deadlift I want to incorporate a little bit of moderate plyometrics. Not so ...
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5 votes
3 answers
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Is Stronglift 5 x 5 really suitable for all beginners? Even those with messed up muscle imabalances?

The Stronglifts website says it scales from beginners to advanced lifters. I'm a complete beginner and I'm not so sure if it's suitable for me. Mainly because I suffer from bad anterior pelvic tilt, ...
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1 vote
1 answer
206 views

Why does this strength training regime lead to a plateau

I work out at a Kieser Gym, a large franchise in the DACH region with a focus on machine training for health. The standard protocol for almost all exercises is: train full range of motion on the ...
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3 votes
1 answer
417 views

Bodyfitness vs bikini fitness - genetics

It is known that a lot can be done with the body, but are there any specific genetic conditions that allow you to choose a proper category in bodybuilding? I'm a bit confused by the category ...
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1 vote
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Are there scenarios where waist trainers..... useful?

Ok. I know almost everyone who read the title is currently typing out a big "no" as an answer. Possibly typing something about how it doesn't help with fat loss and risks reorganizing ...
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2 votes
2 answers
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How can I design an experiment to compare the strength of flexor muscles?

How would I design an experiment to compare the strength of the flexor muscles of the arm in students from my class? How could I use this experimental design to find out whether exercise improves the ...
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4 votes
1 answer
104 views

When does one stop & start again ramping their lifts?

I have been heavy weight lifting on and off for several years. I have most recently been focusing on squats, deadlifts, bench press, overhead press, and sometimes rows. Because I also do other workout ...
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What are some possible reasons why one suddenly loses strength and is unable to progress in resistance training? [closed]

I am 28 years old and have been working out for more than 10 years, suddenly I lost strength in all my lifts and am unable to progress for a year now. My training routine is as follows Monday: 5 sets ...
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4 votes
2 answers
157 views

Strength Training: How to experiment to get your optimal Frequency and Volume

I've been lifting with low volume (up to 3 sets) 6 or 7 times a week, with progressive overload, for over a year with some deloading periods. I've seen notable progress but I think I'm having trouble ...
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0 votes
1 answer
180 views

What can classify someone as a non-responder and what to do?

My friend is training with me doing calisthenics. He is consistent with his training and diet, gaining weight when weighed at the end of every week. I did a little bit of research for him as to why he ...
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3 votes
1 answer
90 views

Exercises to hide bulging lower hip bone

Now, I have seen a lot of posts about individuals with wide hips, but I feel that my body structure is quite uniquely problematic. I have relatively broad shoulders, a very thin waist, and a normal ...
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3 votes
2 answers
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Should general workouts be done before Starting Strength 5x5?

I'm planning to put my wife on the Starting Strength 5x5 program starting next week. She's 28 years old and has no experience with weight training. Is it a good idea to go ahead and start with the ...
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9 votes
4 answers
1k views

Most effective bodyweight exercises?

There are so many bodyweight workouts and exercises on the internet. I have always wondered which bodyweight exercises are the most effective. I'm trying to create my own bodyweight workout for the ...
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1 vote
1 answer
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Name of exercise and muscles worked

Is there a specific name for an exercise where you carry weights a small distance place them on the ground pick them up again and do the same. Also, what major muscles would this exercise work out.
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3 votes
1 answer
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How Can I Optimize my Bench Press Training

Last week I learned that my states RAW bench press record in my weight class is only 15-25 pounds heavier than my current 1RM, so I am going to break it. The record is sitting at 286.60 lbs, and ...
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3 votes
1 answer
210 views

Should one incorporate rotation exercises into strength training to get strong hips?

Consider a right punch (cross) from boxing (1): hip extension at the rear leg causes a forward momentum of the body that has to be countered by an extension moment at the front knee. This hip ...
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1 vote
1 answer
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How can I train my internal hip rotators?

I think it may be useful to train my internal hip rotators. "If you squat or deadlift and push your knees out, you’re strengthening the external rotators and without also strengthening the ...
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2 votes
1 answer
81 views

Stretching and hypertrophy/strength

So hypertrophy from weightlifting is due to microtears in muscle fibers. Intense stretching also causes microtears, so why doesn't (or does?) stretching lead to hypertrophy and muscle gain? Stretching ...
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3 votes
1 answer
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Is deloading useful for recovering?

I think I'm I have a tendon or ligament à bit hurted at the bottom left side of my left chest because for 1 month I've rushed at weights (I've increased it to fast). Should I decrease the weight and ...
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9 votes
1 answer
154 views

Do the effects of Morning Neuromuscular Deficit make morning training inferior to afternoon training?

It seems to be widely accepted in fitness folklore that people are typically stronger in the afternoons than they are in the early mornings. This phenomenon, called Morning Neuromuscular Deficit is ...
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0 votes
1 answer
161 views

Biceps and Triceps exercises: are both involved?

let's consider these two famous exercises: triceps pull-down, and biceps curl Both the exercises have the same starting and ending positions, and even the movement is the same: it's basically a ...
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2 votes
3 answers
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Squat form check: How to fix inconsistency in hitting depth and inconsistent torso angle?

Update: Here is a new form check request: Squat form check (no. 2) I would like a form check for my squats please. One major problem with my high-bar squats (I haven't learnt to do low-bar squats yet)...
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5 votes
1 answer
100 views

Help create a weight-training program with a focus on martial arts

I started lifting weights in August 2020 to get stronger for my martial arts. I have been training Muay Thai/Kick Boxing and Boxing for a little while, and I intend to train Jiujutsu and Judo once ...
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2 votes
1 answer
366 views

Dumbbell Pallof Press?

Is it possible to still perform the Pallof Press correctly with dumbbells? If my understanding of this exercise is correct, it is more of an anti-rotation exercise and I'm uncertain if the benefits ...
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  • 4,587
4 votes
2 answers
158 views

Do mandatory cloth masks pose a risk to training?

Gyms in my province are changing up the rules once again, on Monday. This time around non-medical masks are required throughout the building while not exercising as well as while exercising (...
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5 votes
1 answer
2k views

How can I out-train this bad diet? If I can't, what modifications can I make to my diet to push more weight?

Not sure if this is on-topic: a request for diet modification to help improve strength. If not, please advise on what to edit. Is there something I can change or add to my current diet (without it ...
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3 votes
1 answer
271 views

How to start weightlifting?

Ive(f22) always been very fit and healthy, yet have never quite been happy with how my body looks. Im 5" tall and weigh 113lbs. I'm an endomorph and currently eat 1400 cals a day (I track my ...
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10 votes
3 answers
2k views

Should squats come last in a workout-plan?

I noticed that after doing squats I become very exhausted and tired, which seems to heavily affect my performance on the exercises following afterwards. Some of my collegues insist that squats should ...
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2 votes
2 answers
174 views

How can you strengthen lower back at home?

Following this video are there any exercises I can do at home with no equipment but my body weight in order to strengthen my lower back? Is there a way to indicate my progress over time? I would like ...
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1 vote
1 answer
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Is there a way for self assessment of my lower back and abs muscles?

I would like to know if there any tests I can do at home to self assess of my lower back and abs muscles strength and other parameters?
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