Questions tagged [strength-training]

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

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4
votes
2answers
45 views

Training upper back muscles with kettelbells (or other small equipment)

My studio gives no opportunity to mount pull up bar, and the pull up station takes too much place. I don't want to purchase any big devices because they take a lot of place. Can I train my upper back ...
0
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1answer
78 views

Doing Pushups without taking enough protein

I will join a gym for strength training after 30 days, so until that time, if i do pushups daily , will it help me in gym ? because currently i am taking only 25-30gms of protein/day, once i start ...
2
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3answers
149 views

Unable to maintain weights and increase in reps from work out session to session, why?

I train everyday except wednesday and sunday (I only do abs). Monday: legs Tuesday: chest & calves & lateral delts Thursday: back & calves & back delts Friday: delts & trapezes ...
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2answers
139 views

Starting Strength without a power rack in a home gym

As a 28 year old desk worker, I'm noticing I'm getting fluffy around the waist and my strength has diminished even more over the years. I used to do aerobic sports so I wasn't out of shape during my ...
1
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1answer
145 views

Is it viable to do 1x100%5RM 3 times a week?

I begin each exercise of my workout with a set splitted into 3 sub-sets. - 100% 5RM - 30s rest pause - 3 or 4 reps with the same weight - 30s rest pause - 4 or 5 reps with decreased weight denoted X ...
1
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1answer
114 views

Beginner in running ( did 4 months weight training)

(Just to give you an idea about my background, I have been doing weight training from the age of 14 but i did it for 20 days then went on lay off for 2 month so on and same goes for running...without ...
0
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1answer
151 views

Powerlifting and Brazilian Jiu-Jitsu: Combine Both?

My hopes and wishes have come true: a new Brazilian jiu-jitsu academy is opening down the street from my work. I am excited. However, since previously leaving BJJ I have started powerlifting. I want ...
0
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1answer
93 views

Training Pull Ups to failure with more volume

I hear a lot that you should not train pull ups to failure, so I usually do strength training with lots of rest in between sets. The reps depend on whether I choose to do Fighter pull up mode (5-4-3-2-...
2
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0answers
70 views

Warming up and “Greasing the groove” method

"Greasing the groove" or GtG is a training method developed by Pavel Tsatsouline, and made popular through his book 1999 "Power to the People! : Russian Strength Training Secrets for Every American." ...
3
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1answer
127 views

Workouts to Strengthen the Rib Cage

A few years ago I used to do Brazilian Jiu-jitsu. During a competitive roll, I popped a rib out of place when my opponent put his knee (and full weight) on my side. That injury took me out for three ...
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2answers
275 views

Failed Sets: What to do Next?

I've been following an online 12-week program for power-lifting and strongman training. The program weights are designed around your 1RM. Each week the program increases the weight and if the past ...
3
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1answer
148 views

When to use Weightlifting Protection & Supports?

During a typical week at the gym, I see multiple types of weightlifting protection, supports, and aids used by a variety of people, myself included. Things like weightlifting belts, wrist wraps, wrist ...
5
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1answer
152 views

Aerobic exercise less effective than believed for fat loss?

Along the lines of this question on activity and weight loss, there was a study published in 2016, that essentially found that the body will self adjust, to keep calorie expenditure relatively stable ...
2
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5answers
181 views

What lifting does science advise for a middle-aged man with a family history of heart disease?

People lift for many reasons: to add muscle or to lose weight. Ignoring those reasons, what does science say about lifting for longevity? I'm a runner, I've been going to the gym for a year to two, ...
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0answers
40 views

What should I do to get closer to the ideal waist/chest ratio of 0.77? [closed]

I am a 65 year-old male. Weight is 163 lbs. I exercise every day. My waist/chest ratio is 0.88. How can I get closer to the ideal ratio of 0.77?
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1answer
167 views

To have a nicely balanced physique what strength comparisons should you have?

So compare your squat to bench press, bench press to overhead press and overhead press to bicep curl for example.
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0answers
72 views

Is it possible to periodize from set to set?

Whole books have been written on the subject of periodization for strength training. The essence seems to be to work in different rep ranges. 5 or less for strength and 8-12 for hypertrophy. A simple ...
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2answers
77 views

Is this amount of fatigue normal?

I've started the following light excercising regimen: light warm-up (~10 min); a 5 short sets of pull-ups (around 16 total); some jumping and few sets of 50-60 mountain climbers in between of pull-...
1
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1answer
108 views

How can a glute be developed to twerk? [closed]

It seems that most people who are able to twerk have big glutes, not necessarily muscular but a big fatty. Is it necessary to have a fat deposits on glute muscles to be able to get the control?
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1answer
59 views

Can all isolation exercises be alternated side-to-side?

I was curious to know the following. Since plenty of Isolation exercises out there have the capacity to be alternated...hence: by having a unilateral nature such as the concentration curl, they can ...
7
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2answers
148 views

How and when to train tendons?

Everybody knows you should not increase your performance to rapdily in climbing, because your strength grows a lot faster than your tendons and you risk injury. So how should I train to let my ...
1
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1answer
117 views

Strength program

I am 29 and been working out for about a decade now and feel like i hit a point where my strength is not developing anymore. My total in squat, deadlift and bench was stuck between 1305 and 1350lbs ...
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0answers
55 views

How to stay fit and eat clean while being a college student?

I am a college student, and wanted to know since I am stuck with the meal plan, and don't have much income to go out and buy groceries every other weekend, what are good ways to eat healthy and how to ...
2
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0answers
183 views

What to do after failing the Starting Strength Novice Linear Progression

I've been doing LP for 4 months. I've gained 10kg in the first 3 months (from 83-93kg), rest between sets, enough sleep, no injuries, and adding weight on the bar. I did not get weaker on any of the ...
2
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1answer
104 views

With my non-dominant arm, I can do only 60-70% reps of what the other can. Is that normal?

I am quite new to weightlifting and not really a type to ever be ripped (skinny, 16,6 cm wrists. Anyway, I am concerned whether this is normal: I do bicep curls with two 18 pound dumbbells. In the ...
3
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1answer
138 views

Working out 7 days a week

Is it reasonable to work-out 7 days a week doing strength-training, provided the muscle groups are cycled each day with sufficient rest between each training, or will this be detrimental long-term? ...
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1answer
100 views

How to do barbell overhead press such that kinetic chain stays activated throughout the set?

Can anyone please suggest how to do barbell overhead press such that kinetic chain stays activated throughout the set? I also need clarification on inhalation and exhalation pattern.
3
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1answer
146 views

Do I lose all the benefits of earlier strength traning when I stop doing it for a while?

I have been doing strength training regularly for a few years and I can clearly see the benefits now. However, I am wondering what if I stop? If I completely stop strength training for one year, or ...
2
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3answers
129 views

Can't do pullups; should I buy a lat pull down machine?

I've never had great back strength, but I want to start working on it. I can't do a pull up, so was thinking of buying a lat pull down machine. Is there any way to work up the necessary muscle ...
2
votes
1answer
62 views

How to correlate reps into training program when doing isometric exercises?

I'm doing max weighted dead hangs. To improve grip/finger strength for climbing. I'm doing a lot of research on how to create training programs to increase max strength but everything I've seen so far ...
2
votes
1answer
232 views

Should one train/test their 1RM?

I recently watched a video of fitness youtuber talking about him testing his 1RM frequently (about every 6-8 weeks), which would replace one of his "regular" training days. He does that by calculating ...
2
votes
3answers
194 views

How to do more reps in one arm pull ups

I am trying to increase the number of reps in one arm pull ups, but for a few months now I am stuck at 3 reps and cannot progress. I have tried adding weight and even going a step back for a while by ...
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0answers
122 views

Push pull legs routine, what do you think of this?

I would like to post my routine I'm on and see what you think. I have a few goals in mind and I've ironed out this routine over the years with a few big setbacks ( knee surgery from a child hood ...
-2
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1answer
206 views

Which muscle group am I missing in my workout routine?

Every day, I do this: Pull-ups. Suspension dips. Leg lift (for abs). Side planks for abs. Biceps curls. Triceps curls. Chest-pull. Single-legged squat, up to full extension, including calf raise. ...
1
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1answer
128 views

Switching rep ranges to improve overhead press?

So I've been plateauing at 135 on ohp recently. Previously I had been starting at a given weight for 3x3 and then slowly working up to 3x5 before upping the weight. However at 135 anytime I get above ...
1
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1answer
486 views

Benefits of man makers workout

What are the benefits of the Man Makers workout? Which muscles will it develop? How many sets and reps everyday do I need to do for muscle growth?
3
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2answers
78 views

How can I improve my vertical and be more explosive?

I play volleyball and I weight train almost everyday. What exercises/muscles should I work to improve my vertical and be more explosive? Anything helps!
1
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1answer
107 views

What is good strength training for a regular cyclist?

I am a cyclist that averages about 100 miles per week(mpw) between my commuting (50 mpw) and fun rides (varies 50-100 mpw). I want to build up my upper body strength and add some mass. What sort of ...
0
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1answer
72 views

What program to follow if I have a lifting competition in 4 week?

I am novice gym goer and even though my lifts are very beginning-intermidiate level,I am wondering what type of training should I do to prepare for the event.My weight is 62kg at 5'6" and my squat and ...
1
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3answers
278 views

workout after night shift?

Question: Should i workout (calisthenics) after night shift? Work schedule: 4 days a week 10 hours per shift, from Tuesday to Friday. Weekend and Monday are off. What kind of work i do: I work in ...
2
votes
1answer
78 views

advice for male turning 40+

I've been weight and martial art training for a few years now, on and off. Having turned 40 recently, and over the years noticing changes like longer recovery times etc, I was wondering if there are ...
4
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1answer
70 views

How do I add weight to ab exercises?

The question is lucid enough. How do I add weights to ab exercises like bicycle crunches, abdominal crunches, cross arm crunches and other main ab home workouts. Note - I do my exercises at home, so ...
1
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0answers
32 views

Impractical Routine?

So I've been trying to get into working out for the past year, but I'm a high school kid who doesn't have the time (or skill sadly) for sports and a gym membership just isn't an option. I try to keep ...
2
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1answer
206 views

At what point do the health benefits of strength training peak?

The health benefits of strength training (as with most forms of regular exercise) are frequently quoted as providing increased lifespan, better ageing, disease resistance etc. However, it is certainly ...
2
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2answers
47 views

Benefits of different kinds of Cardio for Warmup

I'm going to the gym regularly for weight lifting for half a year now. I incorporate some light cardio (5 min) and a muscle specific warmup with an elastic band into my workout routine to get blood ...
0
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1answer
80 views

Comparing a trainer-made plan to a selfmade plan

I'm seeking some help comparing two plans. One of which was made by the trainer at my local gym and the other I made myself, because I feel like the plan from the trainer is very unbalanced, way to ...
3
votes
1answer
129 views

What is the difference between static stretching vs strengthening the antagonistic muscle?

I was trying to learn more about healthy ways to deal with injuries and I think from this video by Athlean-X and this one from Mike they seem to imply that one should basically never statictically ...
3
votes
3answers
316 views

Benching/pressing more than three times every two weeks on Starting Strength

On Starting Strength, the lifter is only supposed to be doing bench press every other workout, and similarly for overhead press, so that one is only bench pressing (or overhead pressing) three times ...
0
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0answers
216 views

Does strength training make your skin more elastic and thicker?

In my quest to live forever and look splendid, I have with great interest read about the human growth hormone HGH. The body's HGH levels naturally decrease with age. Some speculate that increasing ...
0
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2answers
114 views

Will I make good progress in my shoulder strength if I exercise them only once a week?

I'm trying to increase my anterior shoulder strength in an attempt to help rehabilitate my shoulders. When I was younger, I did lots of push ups in order to get bigger triceps and chest muscles. As a ...