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Questions tagged [strength-training]

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

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How effective was the Abflex™ by Martin Van Der Hoeven?

In 1994 to 1996 or so, there were infomercials that aired in the late afternoon in the northwestern USA, about a piece of exercise equipment called an Abflex. To use it, you would sit and pull on the ...
Brōtsyorfuzthrāx's user avatar
0 votes
1 answer
68 views

Seeking Advice on Enhancing Upper Body Strength and Muscle Mass

I'm looking to develop a workout plan that utilizes full gym equipment, focusing particularly on my upper body. My forearms and biceps are relatively thin, and currently, I can manage 13 reps x 3 sets ...
nick's user avatar
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1 answer
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Circuit training with usual break times - a good idea?

Short: Is it better to train each exercise in a row or should we rather do a "circuit training" with same exercises and same break lengths? Let's say we have a full body workout with pull, ...
LulY's user avatar
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2 votes
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If I’m sore, does that mean I haven’t fully recovered?

To avoid overtraining, I try to fully recovery between weightlifting workouts. When muscles are sore, does that mean they have not fully recovered yet?
Dennis Hackethal's user avatar
2 votes
1 answer
192 views

How to choose Bulgarian split squats or front foot-elevated split squats?

Why would one want to do front foot-elevated split squats instead of Bulgarian split squats, or vice versa? In terms of which muscles they provide greater stimulus to, whether they're more useful for ...
minseong's user avatar
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1 answer
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Training Plan for the Bodybuilding

A NASM-CPT (National Academy of Sports Medicine-certified personal trainer) trainer said that the training for the bodybuilding should consist of both muscle building period and max strength ...
Kieran's user avatar
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2 answers
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Incorporating daily strength exercises in an active lifestyle

I am a dancer, which means that I get a high intensity cardio and leg workout >=2 times a week, 3hrs each. However, I get almost no upper body strength training. I also have pretty much no time (...
Ansis Spruģevics's user avatar
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1 answer
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Baby lifting👶💪: 16kg × 2 dumbbell routine suggestion?

Baby seat is 16kg, baby is 10kg (assume will be 16 soon enough!). 👶💪 My gym is inaccessible until March, so going to buy a couple of 12kg dumbbells and: curls reverse curls Zottman curls rows bench ...
Samuel Marks's user avatar
1 vote
1 answer
115 views

Why is Wall Handstand Pushup So Much Harder than Pullup?

Why is Wall Assisted Handstand Pushup soo much harder than a Pullup? I am talking about Wall assisted, where balance is not required. I find it very difficult to go all way down? Is there a scientific,...
mattsmith5's user avatar
2 votes
1 answer
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Do I need extended rest or a deload when optimising super compensation?

After reading some sources, including a couple of questions on this site, I've learned that super compensation generally peaks around 2-3 days post workout. I've also tested it myself by altering my ...
Ethan's user avatar
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1 vote
1 answer
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Alternating volume and intensity weeks to extend use of double progression

I am stuck at 5x75 kg bench press. I bench press once a week for 4 sets and overhead press once a week for 4 sets. I could increase the frequency by training 3 times a week instead of 2, or I could ...
Andy's user avatar
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3 votes
3 answers
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How do I set interesting, achievable mid-term (strength) fitness goals?

I've been going to the gym 3-6 times a week regularly for the past 5+ years, with occasional breaks for injuries. I'm no longer a beginner, but I am having a hard time figuring out how to set ...
TMuffin's user avatar
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1 answer
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Counting sets when doing supersets and multi-bodypart bodybuilding workout splits

So I am developing a workout program that combines strength training with some more athletic cardio/conditioning work. So I workout about 5 days a week. I usually do strength work on the first day, ...
krishnab's user avatar
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1 vote
1 answer
262 views

How do I break a plateau for weighted pull up (2023)

Today 174cm, 64kg 25 years old, gender male Last year 174cm, 74kg 24 years old, gender male I also did some medical testing last year, my testosterone slightly below average but not considerably. ...
user104995's user avatar
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Critique my workout routine

I workout on a 4 days cycle: All are 2 sets for 6-8 reps. Day 1, chest and triceps; 1x dumbell press warm up set (70% weight of working sets) flat dumbell press upper chest focused converging press ...
Ethan's user avatar
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5 votes
1 answer
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When learning a strength skill, is attempting the skill outside of workouts a bad idea

I have a pair of gymnastic rings at home and attempted to learn doing pull-ups during the last 2 months. I did 3 workouts a week mainly just doing eccentrics. I also did some body rows as an ...
leon.fuchsler's user avatar
2 votes
0 answers
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Can somebody check if my workout is good for strength training & hypertrophy? Maybe give tips / adjustments if neccesary

Hello this is my first post here, here is my workout program at the moment: Day 1 Back Squat 5/3/1 Good Morning 3× 8-10 Leg Extension 3 sets x 8-10 Front Foot Elevated Smith Machine Split Squat 4× 8-...
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3 votes
0 answers
90 views

Efficiency of my workout program [closed]

I've been lifting for 6 months and I follow this program: Day Exercises Monday Front SquatsDumbbell LungesLeg extensionsLeg PressOverhead PressLateral RaisesFace Pulls Tuesday Bench PressIncline ...
Marios Gretsas's user avatar
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1 answer
197 views

Is doing 4 sets of 6 pushups 3x per week enough for a beginner push workout regarding hypertrophy and strength

I am 24 years old and a beginner when it comes to fitness in general. I recently started doing calisthenics regularly. I do 3 workouts per week. One workout consists of a push, pull, core and leg ...
leon.fuchsler's user avatar
3 votes
0 answers
64 views

What kind of exercises should I do to make hard labor easier/safer?

I live a mostly sedentary life but have recently started doing some work on a farm on the weekends. I'm 30 years old but I'm worried about getting injured moving straight into high-strain work -- ...
materialDefender's user avatar
2 votes
1 answer
267 views

Does supinated-grip press carry less risk of shoulder impingement than the press?

Does supinated-grip press carry less risk of shoulder impingement than the press? The elbows seem to travel more in front of the body when compared to the press - and so the shoulders seem to be less ...
John Smith's user avatar
6 votes
1 answer
827 views

How often does one need to strength train to maintain strength?

This question on how often should someone run to maintain ability got me thinking how often one would need to strength train to maintain their current level of strength. The answer to this post about ...
meatsuo's user avatar
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2 votes
1 answer
239 views

Does using dumbbells have stability advantages?

I am just seeking clarity here. Bench pressing with a bar vs using dumbbells. When it comes to strength and stability, does one offer a greater benefit than the other? I heard using dumbbells has a ...
Bri Han's user avatar
  • 301
2 votes
1 answer
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Is it normal to plateau or stop making visible progress after a year of training?

I have been weightlifting now for a little over a year and I am wondering is it normal to hit a plateau meaning I am not seeing visible results anymore. I know visible results aren't priority but I am ...
Chloe Lanese's user avatar
3 votes
0 answers
40 views

How can you best train your labrum?

I've torn my labrum twice. Same labrum both times, right shoulder. Also- both doing the same exercise, Military Press (or shoulder press). The injuries were 10 years apart. One required surgery and ...
Bri Han's user avatar
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0 answers
35 views

I have always wondered this, is it better to do cardio prior to lifting or after lifting? [duplicate]

I constantly see on social media (i.e. TikTok and Instagram) that people insist on doing cardio before heavy lifting and others saying the complete opposite that they would rather do it after for ...
Chloe Lanese's user avatar
2 votes
0 answers
47 views

Which factors affect the rate of myonuclear accretion within muscle fibers during strength training?

During muscle hypertrophy induced by strength training, there are at least two separate processes which occur that increase muscle size and strength [1]: Increased rates of muscle protein synthesis ...
F Chopin's user avatar
1 vote
1 answer
39 views

Can I altranate bicep workout as heavy day and light day?

I workout 6 days a week Day 1 Chest/ tricep Day 2 Back/ bicep Day 3 Legs/ core/ shoulders Day 4 Rest Day 5 Chest/ tricep Day 6 Back/ bicep Day 7 Legs/ core/ shoulders On back bicep days, I am ...
kobi89's user avatar
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2 votes
0 answers
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Is one leg being smaller than the other affecting my squat?

So I’ve been weightlifting for about 6 months now and have osgood schlatters disease (OSD) in my left leg for about 4 years and never notice it anymore only when I bend my knees into a deep position. ...
Anthony Molise's user avatar
2 votes
0 answers
66 views

Is there a minimum effective dose for increase in training?

According to Eric Cressey: "One of the more common mistakes the average weightlifter makes is training at more or less the same workload every week. Varying the workload from week to week is a ...
Andy's user avatar
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4 votes
2 answers
253 views

How long does muscle growth from a workout actually take?

If one does a single workout and measures the size of the muscle both immediately before it and a week afterward, then presumably it would be bigger after than before. But what if the second ...
JosephCorrectEnglishPronouns's user avatar
2 votes
1 answer
153 views

Similar exercise(s) repeated throughout the day

My current practice is to pick a single exercise or 2-3 related exercises and keep doing them throughout the day in a pyramid kinda structure. For example, early this morning I did kettleball swings - ...
ahron's user avatar
  • 528
2 votes
0 answers
105 views

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

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 ...
g491's user avatar
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6 votes
1 answer
197 views

What book(s) for beginning routines at PF for 50-year old with 10 years off with strength as a first goal? [closed]

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 ...
Ungar Linski's user avatar
1 vote
0 answers
114 views

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 ...
Frank 's user avatar
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4 votes
1 answer
679 views

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 ...
robbieperry22's user avatar
3 votes
1 answer
195 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 ...
R. N. T.'s user avatar
12 votes
2 answers
9k views

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 ...
Mr. Boy's user avatar
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2 votes
1 answer
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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 ...
Dur's user avatar
  • 21
5 votes
1 answer
197 views

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, ...
BKE's user avatar
  • 1,997
0 votes
1 answer
319 views

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
2 answers
877 views

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 ...
Askelad's user avatar
  • 53
4 votes
1 answer
142 views

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 ...
Michael Curtis's user avatar
3 votes
1 answer
311 views

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 ...
Prim3numbah's user avatar
2 votes
1 answer
102 views

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, ...
user2845840's user avatar
4 votes
2 answers
347 views

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 ...
יהודה's user avatar
9 votes
1 answer
154 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 ...
Bar Akiva's user avatar
  • 193
0 votes
1 answer
221 views

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 ...
Rushil's user avatar
  • 3
0 votes
1 answer
219 views

Opinions on my Workout/Diet plan

I started "Operation Christmas" last week. After losing 10-15 kg (down to 80kg) over the last few months with running 3 times a week, I now want to build some muscle, obviously without ...
G.M's user avatar
  • 103
0 votes
0 answers
179 views

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 ...
Νικόλαος Παππάς's user avatar

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