Questions tagged [strength-training]
An exercise/program designed to increase your muscle mass/lifting capacity.
514
questions
1
vote
1
answer
45
views
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 ...
- 835
1
vote
1
answer
80
views
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 ...
- 3,717
3
votes
3
answers
131
views
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 ...
- 143
0
votes
1
answer
39
views
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, ...
- 329
1
vote
1
answer
108
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.
...
- 111
0
votes
0
answers
56
views
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
...
- 835
3
votes
1
answer
149
views
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 ...
- 143
2
votes
0
answers
69
views
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-...
user39379
0
votes
0
answers
37
views
To what extent is strength an inevitable byproduct of hypertrophy vs. the converse?
To what extent is strength an inevitable byproduct of hypertrophy vs. the converse?
I don’t know how one would measure to compare units, but let’s say that strength is what one is training for, and ...
- 225
3
votes
0
answers
87
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 ...
- 131
0
votes
1
answer
141
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 ...
- 143
3
votes
0
answers
63
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 -- ...
2
votes
1
answer
154
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 ...
- 187
6
votes
1
answer
809
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 ...
- 85
2
votes
1
answer
214
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 ...
- 301
2
votes
1
answer
105
views
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 ...
- 17
3
votes
0
answers
38
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 ...
- 301
0
votes
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 ...
- 17
2
votes
0
answers
46
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 ...
- 51
1
vote
1
answer
36
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 ...
- 11
2
votes
0
answers
41
views
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. ...
2
votes
0
answers
63
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 ...
- 3,717
4
votes
2
answers
239
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 ...
2
votes
1
answer
143
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 - ...
- 518
2
votes
0
answers
102
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 ...
- 71
6
votes
1
answer
190
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 ...
- 163
1
vote
0
answers
110
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 ...
- 11
4
votes
1
answer
368
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 ...
- 143
3
votes
1
answer
188
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 ...
- 33
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 ...
- 1,012
2
votes
1
answer
95
views
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 ...
- 21
5
votes
1
answer
189
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, ...
- 1,967
0
votes
1
answer
276
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 ...
user32213
5
votes
2
answers
874
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 ...
- 53
4
votes
1
answer
141
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 ...
- 251
3
votes
1
answer
302
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 ...
- 133
2
votes
1
answer
101
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, ...
- 123
4
votes
2
answers
317
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 ...
- 172
9
votes
1
answer
142
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 ...
- 193
0
votes
1
answer
178
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 ...
- 3
0
votes
1
answer
214
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 ...
- 103
0
votes
0
answers
173
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 ...
3
votes
2
answers
257
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 ...
- 273
5
votes
1
answer
133
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 ...
- 3,717
5
votes
3
answers
740
views
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, ...
user33409
1
vote
1
answer
228
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 ...
- 612
3
votes
1
answer
636
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 ...
- 31
1
vote
0
answers
126
views
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 ...
- 7,849
2
votes
2
answers
67
views
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 ...
- 121
4
votes
1
answer
110
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 ...
- 163