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Questions tagged [weightlifting]

Resistance training with barbells, dumbbells, kettlebells and other weights. Questions involving how to lift and maximizing lifting performance. Includes powerlifting, bodybuilding and Olympic lifting.

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134 views

Lighter weights or heavier weights for getting bigger/gaining muscle mass?

I've been hitting gym regularly for two weeks and doing workouts 6 days a week. My program includes 3 sets - 10 reps for each workout. So, my question is related to whether one has to lift heavier ...
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1answer
57 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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2answers
115 views

Whole Body Mobility Routine

I'm currently trying to assemble a little mobility routine for myself. I got two, a little more detailled, questions: When should I perform mobility exercises: Before the workout, in order to get ...
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1answer
94 views

Uneven glutes/ lopsided gluteshtlifting [duplicate]

I have been weight lifting for 4 years. I mostly work on my glutes the hardest but I make sure to work on every other body part per week. I have been dealing with in even glutes for at least 7 ...
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2answers
86 views

Only static training the erector spinae?

A lot of training programs only include Deadlifts, Squats and stuff, which not really take the erector spinae through a full range of motion, but rather only statically involve them by holding your ...
2
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1answer
70 views

Warmup sets necessary/recommended on follow up exercises?

I often heard and read about warmup sets being highly recommended before performing exercises with full working load and therefor do them myself. However now I was wondering, are warmup sets on follow ...
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1answer
45 views

Is this fitness program balanced in which muscles it hits?

Here is what I am doing: Day 1 - Chest and Biceps Dumbbell Press 5x5 Incline Dumbbell Press 3x8 Cable Flys 4x12 Weighted Chinups 4x8 Bicep Curls 4x8 Reverse Cable Curls 3x10 Leg Raises 3x15 Split ...
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0answers
55 views

Strengthening rotator cuffs - other muscles taking over?

I try to strengthen my rotator cuff muscles in order to prevent injuries when lifting weights. I do some internal as well as external rotation movements with an elastic band before my actual workout. ...
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1answer
60 views

Leg workout plan

I have been hitting the gym for 3 months now and have been following this routine for my legs: Deadlifts : 4 sets, 6-8 reps Leg press: 4 sets, 8-10 reps Seated calf raises: 4 sets, 8-10 reps I switch ...
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1answer
75 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.
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2answers
107 views

Leg Exercise Volume being way higher compared to Upper Body?

When setting up a suitable workout routine, I often stumble upon routines that feature two or more exercises per training day for Quads and Hamstrings (e.g. Squats and Bulgarian Split Squats or ...
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4answers
237 views

Should I run before weight training or after weight training?

My main goal is to lose fat. I have been struggling a bit to lose it. I want someone’s honest opinion about the topic: Should I run before weight training or after weight training? I read some article ...
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1answer
45 views

Differences in unilateral set

I often see people doing unilateral exercises at the gym, but almost none of them do the same thing. For instance, if someone wants to do X sets of Y reps of an exercise unilaterally, they can do : ...
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2answers
87 views

How to work in legs to this routine but stay at four days of lifting

I would like to start the Brad Pitt Fight Club routine: Monday: Chest Push-ups: Three sets of 25 reps Bench press: 25, 15 and eight reps at 165, 195, 225 lbs Nautilus press: 15 reps at 80, 100, 130 ...
2
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1answer
147 views

Determine realistic training goals for a set period of time?

When training in the gym, I rarely ever set myself (longterm) goals for my lifts. Or when I do, I most certainly don't reach them, what demotivates me. Is there a good way or method to determine ...
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0answers
107 views

Exercise Variation and Periodisation

I guess I can say it is widly known to change your workout routine from time to time (may that be to focus more on certain muscles, hit muscles a little different, rule out muscle imbalances or simply ...
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0answers
71 views

How do Romanian Deadlifts target the hamstrings?

So basically what I'm wondering is if they are purely an eccentric exercise in terms of hamstrings... if I'm not mistaken, it is the glutes which handle the concentric part? I got diagnosed with ...
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0answers
93 views

Is it possible to increase muscle weight (maybe muscle density) without increasing muscle size. Or at least minimize muscle size increase

I believe I have a bizarre but unique question. I would like to know if its possible to increase muscle mass without increasing (Or while minimizing) muscle size increase (Maybe by increasing muscle ...
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2answers
70 views

Injury/Danger from uneven muscles?

I recently had a question about my uneven lats on here. Since the lats are responsable for scapula-movements to a degree, can uneven lats (and/or traps maybe) be dangerous when performing movements ...
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1answer
111 views

Barbell Curl Form

I've recently began lifting weights again. When doing curls, whether it's barbell or dumbbell, my right elbow sometimes likes to try and pull away and point out to my side, once fatigue starts to set ...
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2answers
133 views

A total balanced body workout in a 3 day split?

I'm setting up a routine but I have some help needed figuring out whether my routine covers all the muscles to avoid imbalances since this is the first time I do such a thing on my own. My goals are: ...
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0answers
60 views

Retraction of the Scapula in Lat-Pulldowns

In a Lat-Pulldown, is one supposed to retract their scapula before the movement begins and keep it that way the whole exercise or to protract at the top of the movement, retract again and then do the ...
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1answer
98 views

Activate Lats evenly

Yesterday I noticed that the lat on my left side looks smaller than on my right side. So I thought maybe I'm lifting uneven when doing Lat Pulldowns. In training today I really focussed on activating ...
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1answer
114 views

Alternatives for Bench Press

My ophthalmologist advised me to avoid the bench press due to some strain in the eyes. But given the importance of bench press in body building and power lifting, avoiding bench press may have ...
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1answer
74 views

Greater caloric surplus on training days?

Imagine one being in a slight caloric surplus of roughly 500kcal above their maintenance value every day, but only training four times a week. Is it better to split the eating behavior in training and ...
2
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1answer
221 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 ...
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3answers
177 views

How can I tell I'm not weight-lifting hard enough?

I'm lifting weight in order to improve my physical appearance. But I'm unsure whether I'm doing enough or not enough. Can I use the soreness of my muscle to gauge? The advice is somewhat ...
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1answer
67 views

Im skinny but not shredded.Should i do cardio and weightlifting both or will the one influence the other? [closed]

![enter image description here](https://i.stack.imgur.com/OT
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2answers
102 views

Wrist Position Bench Press vs. Overhead Press

Why does it seem to be okay to bend your wrist in an OHP (many many tutorials show it that way) whereas it's highly adviced (even from the same people doing these tutorials) to get your wrist in a ...
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3answers
320 views

Are drop sets effective?

A very commonly performed action in bodybuilding is the drop set. In which, you do your working sets. Then on the last set, you go to failure, drop the weight, go to failure, drop the weight, go to ...
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1answer
51 views

Rest Period between Exercises?

So people (including me) obviously talk about resting in between two sets of the same exercise and how long they should be. Now I'm wondering, what about rest in between two exercises (in addition to ...
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1answer
98 views

Goblet Squats vs. Regular Squats

I'm tempted to include Goblet Squats into my workout routine, because they seem easy to execute (you only need a single Dumbbell) and look fun. Now, in terms of muscle activation, where are (if any) ...
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1answer
95 views

Will weighs make women bulky?

Should women lift weights if they don't want to get bulky looking? If yes how can they lift weights and not get bulky or musculine look?
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2answers
305 views

How to overcome shyness at the gym and start seeing results?

I'v been on a diet for around 3 months now (since July) and I joined a gym around the same time. Since then, I've been having a lot of salads and in-taking more protein. I'm starting to see progress ...
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2answers
68 views

What is a good way to incorporate additional weight training into an existing one?

I am 45 years old, 5'-10", 145lbs, and ~12%-15% body fat. I have always been light and over the last year have had the desire to gain more muscle mass. I workout consistently now at noon for 45 ...
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1answer
97 views

Exercise Order in a Push-Pull 2-Split

I'm currently building myself a 2-Split Push-Pull workout routine and have a little struggle with the order in which to put the exercises. Three rules of thumb I was following with my previous Upper-...
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4answers
138 views

how to know the type of weight increase?

I am 43 years old and 192 cm tall I have been working out (weight lifting) for more than a year I see improvements in my muscles mass and I see significant weight increase (from 95 kg to 112 kg) ...
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0answers
87 views

Push-Pull Workout Routine without a separate Leg-Day?

I'd like to, in the future, use a Push-Pull workout routine without a separate training day for my legs. In a 3-split the extra training day for legs essentially would result in something like an ...
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1answer
117 views

Romanian Deadlifts: Do they focus on Lower Back or Hamstrings more?

When setting up a workout routine, I opted towards the RDL instead of the "regular ones", because the owner of the gym I got to prefers us not to deadlift (don't ask me about it...) and I thought RDLs ...
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0answers
101 views

Combining weightlifting and martial arts

MY HISTORY I am a 27 year old man that has been weightlifting seriously for more than one year now. I have also doing some martial arts before, and want to get back at it again. Height: 178cm/5 ft ...
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2answers
73 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!
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2answers
340 views

Machine Leg Curl vs Glute-Ham-Raise

Often when arguing about the Leg Curl Machine being bad (eg. hurt your knees in many cases), people refer to the Glute-Ham-Raise as a way better (less harmful) alternative. To me, the movements of ...
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0answers
95 views

Leg Training with Patella alta

A few days ago I visited my doctor because I got pain right besides and under my kneecap in the right leg when walking and going up/down stairs (only when extending my leg and only sometimes, it's ...
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2answers
84 views

Weight training for body re-composition [closed]

I'm 5 '11 183 pounds and about 23% body fat. I'm new to working out and I'd like some help with a weight training (and cardio if needed) program. I'm looking to build on lean muscle mass and lose fat. ...
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1answer
125 views

Dead lift - Is it better to pick up racked weight or start from the ground?

I have always started my dead-lifting by starting with a racked bar (I pick up the bar without the need of bending down), but recently someone told me that a better way to dead-lift is to start by ...
3
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1answer
200 views

Assisting Muscles fatigue to quickly

Often times when exercising, my assisting muscles (muscles I'm holding the bar with for example) fatigue way quicker than the actual muscle I'm trying to train. Most noticible its on the Lat Pulldown. ...
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2answers
94 views

Flat Sneaker (eg. Chucks) for Weight-Lifting

I often hear about people using sneakers with a flat, level sole (like Chucks or something similar) for weight-lifting. What are the benefits of that, if there even are any? These people argue, that ...
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1answer
75 views

Leg Extensions and Curls less harmful to your Knee with Light Weights

I want to change my workout routine a little and do Leg Extensions and Curls. Since I'm already lifting heavy on other exercises, I want to do the two with relative light weights but thererfor high ...
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1answer
86 views

Purposely cheating on part of the reps to overcome a plateau?

I just read about an interesting method to actually overcome plateaus fairly quick. It involves purposely cheating on part of the reps you do. For example, using cheating to your advantage one would ...
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3answers
102 views

What are some good back lifts if I don't have a lat pull?

I'm trying to just do a home gym situation for now, because I don't want to spend the time to go to a gym. I'm doing pull ups, which has been great, and I'm also doing overhead presses and lateral ...