Questions tagged [strength-training]

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

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6
votes
3answers
888 views

Is warmup before lifting really necessary in real world outside the gym?

I'm doing StrongLifts 5x5 for close to two months now. I'm happily making steady progress. All the excitement of lifting personal best weight every other day in gym got diluted last week. I wanted to ...
3
votes
3answers
373 views

Workout plans for cutting

Background The past 6 months, I've been on a bulking phase, where I've been able to gain about 9kg (from 78kg to 87kg), a mix of muscle and fat. The past 6 weeks, I've been doing a benchpress ...
1
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2answers
37k views

Why isn't barefoot squatting recommended?

I've been doing StrongLifts 5x5 program for past one-and-half month. Currently my squat has just crossed my bodweight. And my deadlift is 10kgs more than my squat. My goal is to squat 2 times my ...
1
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0answers
2k views

combining crossfit with stronglifts - both scheduling and weight intensity

I am in okay shape, so I decided to join a crossfit box. I have been doing crossfit for about months now, and I really enjoy it. However, I find that I am having trouble doing some of the more ...
2
votes
1answer
300 views

Starting Strength, time to move on?

I'm 41 years old, 1.82m tall and weigh 82kg. I have been on strength training for 14 months (2.5 stronglifts, 11.5 starting strength). I didn't do the program, as Riptoe would put it. I never got ...
2
votes
2answers
308 views

Can Starting Strength be made faster?

At my work weight it takes me between 60 and 75 minutes to finish the novice Starting Strength program. I would like to be in and out of the gym in about 40 min. When I diminish my work weights I'm ...
3
votes
2answers
2k views

Integrating Olympic lifting exercises into Strong Lifts

I did Olympic weightlifting for 4 months with dream of becoming a competitive lifter but unfortunately had to move out of town and here I don't have access to any coach or even a proper gym for that ...
1
vote
1answer
109 views

Can a lifter's overall “beginner gains” be exhausted by a particular lift?

Let's say a lifter for some reason focuses largely on their lower body when they first start lifting. Let's say that they develop their lower body to the point that they are considered an intermediate ...
4
votes
1answer
135 views

How to best train for rock climbing

I've gotten really into rock climbing. I love the adventure off the sport and how it gets me of the beaten path when I come to visit a place. I want to continue in my skill and get more serious so ...
4
votes
1answer
1k views

Is it Necessary to Make Noise While Deadlifting Or Wear A Belt

Background I've been deadlifting for about a year at home and have managed to have a 1RM of 405 lbs (more than twice my body weight). Because I had no intention of disturbing my downstairs neighbors, ...
3
votes
3answers
1k views

Train for strength or hypertrophy?

I'm almost 19 years of age and I am regularly doing gym since 3 months. With the height of 5'10 and weight of merely 115 pounds, I initially joined the gym with the intention of becoming a little '...
6
votes
1answer
114 views

Program Feedback

My intent was to run a version of 5/3/1 over the school year, as it allows for consistency and not having to worry about how much I need to lift each training session. However, my engineering design ...
5
votes
2answers
128 views

How does a layperson measure the effectiveness of a strength building program?

People who have difficulty articulating their fitness goals may begin a workout program with the hope that it will simply "build strength". Also, workout programs are not uncommonly recommended ...
2
votes
2answers
215 views

Under What Conditions Will Muscles End Up Weaker After Work Out?

A very, very common situation for me is this - I work out, I rest, I come back weaker. A number of books/people have given reasons for this: Not enough sleep. Not enough protein. Frequency too high. ...
8
votes
4answers
29k views

When is 5x5 deadlifts too much volume?

I am curious what the science is behind strength gains on the dead lift and when it is ideal to stop working on 5x5 rep scheme and switch to something lower, as low as perhaps 1x5. Currently I can ...
1
vote
1answer
38 views

Suggestions for strength workouts DVDs

In market, there are many cardio DVDs out there, to be done in Home or in Gym.For example I like Insanity and 21 Day Fix. I have been doing cardio for 2 years. Now I want to introduce Strength ...
12
votes
1answer
574 views

Recommendations for a new beginner training program

I'm a 23 year old male. 6'1" @ 84kg. I started strength training in October 2014 and embarked on Wendler's 5/3/1+ BBB. First off, I am aware that I may have got off on wrong foot going with that ...
2
votes
1answer
314 views

Trying to achieve thicker biceps using TRX and dumbbell curls

I recently returned to strength training after years of only cardio. Today I mostly exercise with bodyweight and TRX, trying to avoid the muscle isolation method of classic free weigh exercises. Back ...
8
votes
4answers
194 views

An equipment-free exercise for triceps / chest without pressue on the wrist

I am looking for exercises to build the upper-body, in particular chest and triceps that I can do basically anywhere (when I don't have equipment/weights available). I have done a lot of variations on ...
3
votes
2answers
1k views

Regaining lost strength and muscles

I have always been strong, broad shouldered and musculus, mostly genetic I think. Though now in my forties, I have less mass than a few years ago. If I want to regain, can or should I train ...
4
votes
1answer
194 views

How much and why will my muscle mass slow me down in the different running categories?

Assuming that bodyfat% remains low (6-15%), how does having a lot of muscle mass affect performance in sprinting-type events (50m-400m), middle distance runs (800m-5K) and endurance runs (10K-100K)? ...
3
votes
2answers
91 views

How to find someone that can direct my training to a safe path, what is the name of such profession and where should I look?

In my country of origin it is very difficult to find a good coach to supervise your training. Specially useless are those guys you find as gym staff with "ask me" written in the t-shirt, because they ...
2
votes
1answer
224 views

Is there any benefit to Touch-and-Go Deadlifts?

As per the question title, is there any benefit to doing touch-and-go deadlifts rather than the more "full" reset deadlifts? That is, does the touch-and-go variant provide any specific benefits to ...
8
votes
6answers
44k views

Can you gain strength in your legs with bodyweight squats only?

A known book about bodyweight training written by a fictitious convict athlete, states that you can gain strength in your legs without using weights at all, by means of exercise variations that will ...
4
votes
1answer
182 views

How can the CNS possibly need recovery after a strength workout?

In the last days I have read here and there some comments about CNS (central nervous system) fatigue produced by heavy lifting, and about allowing recovery for the CNS, not only the muscles. It does ...
4
votes
1answer
64 views

Is casein a better choice for people with limited recovery ability?

My body takes several days to recover after each full-body workout. Several things may play a role on this fact (lack of abundant sleep, mid-age, whatever) but in any case it is very noticeable and I ...
2
votes
1answer
158 views

How to implement micro periodization in a routine covering a wide rep spectrum

I wanted to train for strength, with no hurry. Forced by the personal need of building strong conective tissue and avoid injury at all costs (42 yr, untrained, somehow prone to injury) I implemented ...
2
votes
1answer
326 views

Is doing the whole rep range from 3 to 15 reps before adding weight a waste of time?

I start every exercise with 3 sets of 3 reps, then I add between 1 and 3 reps each workout, so that it takes me very long to achieve 3 sets of 15 reps. Then I increase the load and start again with 3 ...
2
votes
1answer
290 views

2-day split with weak grip: vertical/horizontal or push/pull?

I have been doing a full-body workout for five months now. The main pull exercise was the inverted row. I have been lowering the Smith bar since I started five months ago. Currently I am "lifting" 66%...
1
vote
1answer
75 views

Why am I experiencing DOMS in my legs when I'm currently not working out?

I feel Delayed Onset Muscle Soreness in my thighs, however I do not work out. The only thing I do in the gym is cardio. I do the elliptical for about 45 minutes a few times per week at a very fast ...
2
votes
1answer
112 views

Squatting/Deadlifting - Form when adding weight

OK, so, the gym I go to has standard weight plates, from 5KG to 25KG going up in 5KG increments...the other day, I was front squatting, I wanted to go up a little, but realised I can't go up in 1KG ...
1
vote
1answer
125 views

Strength training and BMR correlation?

Is there an observed or measured correlation between BMR and strength training? (Maybe in a form of x-y graph) Or muscle weight VS BMR would be useful as well. I'm not even a beginner at strength ...
2
votes
1answer
91 views

Does my routine adversely affect me?

I am a 15 year old male, and I started exercising about 6 months ago. However I managed to procure a pair of dumbbells at the beginning of April, and have been exercising with them so far. My question ...
0
votes
1answer
167 views

How do you maintain a healthy shoulder? [closed]

Shoulders problems are usually the bottleneck in training heavy weights, what kind of exercise or stretches would you do to ensure a healthy shoulder?
4
votes
1answer
15k views

Uneven butt cheeks

I'm 15 years old and started lifting about 5-6 months ago. I started to lift because I wanted a booty and muscular legs. I have always been skinny so I am set on gaining weight in muscle. My right ...
5
votes
4answers
2k views

Will doing heavy deadlifts once a week increase muscle size?

Because of time problems due to school, I only go to the gym once a week. On that day I do heavy deadlifts to get stronger (one of my goals), triceps, and calves. I'm small, and am wondering if this ...
6
votes
1answer
91 views

Growth hormone and training at night

Given this: http://www.precisionnutrition.com/all-about-gh and specifically the graphic there, is it theoretically possible that training hard / eg lifting intensely, at night takes advantage of peak ...
7
votes
2answers
722 views

Rectify different arm strengths?

I'm looking for some help with regards to my arm strength. My right arm is weaker than my left. A couple of years ago I dislocated my right shoulder. I was given the all-clear from the Dr's when ...
3
votes
3answers
2k views

Wendler 5-3-1 without squats

I currently only have a bench, a barbell and a heap of weights, no squat rack. I want to work on Wendler 5-3-1 (without boring but big) in the standard fashion with one change. No squats(due to the ...
2
votes
2answers
304 views

Auxiliary exercise to help my inverted rows to progress

Apart from some light auxiliary RTC work, my workouts consist of bodyweight squats, inverted rows and push ups, the two latter in the form of lighter versions on the bar of a Smith machine. I have ...
1
vote
2answers
7k views

How do I make my muscles harder/firmer? [duplicate]

I'm into bodyweight training and it's worked better for me than the gym. I follow the Convict Conditioning program and it's working well for me so far. I'm noticing progress every time I work out so ...
6
votes
3answers
2k views

How many times a week should I deadlift and squat as a beginner?

I am a 32 year old guy. I haven't done deadlifts or squats before, but occasionally did workouts on individual muscle groups, and running. I am looking forward to building strength, gaining muscle ...
2
votes
4answers
92 views

How to further my training without going to a gym?

My current training sessions consist of the following : 10 elevated push ups (foot on an elevated platform) 25 squats 30 second planks 3 reps of the above, once every other day, totalling about 3-4 ...
4
votes
1answer
1k views

Effects of not extending arm fully during bicep curl

I've recently started working out at a gym, and I've been critiqued by a friend with whom I work out that I don't do the exercises as they are supposed to be done. I.e. when doing bicep curls I tend ...
1
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0answers
70 views

Bench Press Shirt? [closed]

Does anyone have any hands-on experience or advice on how to use the so called "Bench shirt"?
7
votes
1answer
578 views

Should I wait until my muscles are 100% free of any signal of soreness before training for strength again?

I am trying to avoid injuries at all costs while still training for strength. I seem not to have the greatest recovery ability (42 yr male, healthy but unable to sleep more than 6 hours a day on ...
5
votes
4answers
156 views

Less sleep the night before, in order to sleep more the night after a strength workout

I know about the importance of good sleep after strength workouts, due to the release of growth hormone during deep sleep. No matter how hard I try, my body refuses to sleep more than 6 hours. Going ...
1
vote
1answer
109 views

Why does my RHR rise every day after a strength workout?

I measure my resting heart rate every morning before turning out of bed. The day after a demanding strength workout I find it has risen as compared with the day before. I had thought it was merely a ...
4
votes
3answers
234 views

How to reduce risk of injury in strength training (when not training at a gym)

I have been thinking about taking up weight training, mainly to build up by back, triceps, and biceps. I did not want to go to a gym to do the exercises, though. I would prefer to do them at home but ...
3
votes
1answer
292 views

Do training breaks affect the 'novice effect'?

Starting Strength book mentions the 'novice effect', where a novice can gain strength very quickly and increase lifts every workout. Does taking a break during the novice phase affects this? Is ...

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