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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Can increasing exercise duration and intensity increase energy levels or overall stamina over time? Are there any known strategies to deal with this?

Background/Context Just over a year ago, I began bicycling. Partially due to the situation at the time and also because I just enjoyed it, I became more or less "addicted" in a way. I first ...
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1 answer
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Beginner workout for developing muscles for Volleyball

Hey Fitness Stack Exchange I'm looking for some good exercises and maybe even a basic workout plan I can do a few times a week to help develop my body for Volleyball. I've found a few good resources ...
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Difference between single arm overhead dumbbell press and barbell overhead press?

I tend to do these two exercises interchangeably: Single dumbbell on the shoulder, press overhead with single arm Barbell resting/hovering on shoulders behind the neck, press to straight arms How do ...
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Weight of isolation exercises compared to compound

Let's say I'm doing chest presses with 18KG dumbbells, how heavy should my skullcrushers / DB tricep extensions be? In the past I used to do skullcrushers at around 20–25KG (in total, including the ...
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2 votes
1 answer
129 views

How can I estimate my starting weight when I never trained deadlift?

I do a little weight work in my home gym but am just starting out. I have never deadlifted and don't own any full size plates - only a 1" bar and a bunch of smaller-diameter plates. Bumpers are ...
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To what degree and how does sleep affect muscle growth? [duplicate]

Is there any actual known research that dives into the following specifics of how sleep contributes to muscle growth? Does sleep need to be consecutive hours or cycles? Meaning, does sleeping 6 hours ...
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1 answer
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Chest supported back row - proper form and angle of bench

When doing a chest supported back row at home using a barbell and a bench that can incline or be flat, what are the answers to the questions below regarding proper form Should the bar touch the bench ...
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1 answer
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How to increase protein synthesis [closed]

So I'm trying to bulk for the last 3 years, with very minimal success. I'm having trouble consuming food without sh^tting, I can't consume meal replacement drinks, and I have low T levels. Are the any ...
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3 votes
3 answers
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Can you review my workout plan?

I’ve been working out for almost a year now and I would like someone with more knowledge to review or criticize my workout plan, I’m currently 5’10” at 139lbs and I’m trying to just gain overall size, ...
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2 answers
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weight training after meal

assuming I dont care about absorption of energy and looking at this from a purely safety standpoint: any safety issue if I do weight training after a moderately heavy meal (70% - 80% full)? i heard ...
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3 votes
1 answer
107 views

Triceps training (long head)

I've recently suspected (for various reasons) that I've been neglecting the long head of my triceps. Pretty much all the triceps training that I've done for a while is supine triceps extensions with ...
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I lost 7 lbs but I haven't lost a single inch of my belly

I am a 30-year-old, 5'8" male. I started off at 140 lbs now I am hovering around 133.4 lbs. 130 lbs is my target weight. I don't want to lose any weight after that. I am already looking skinny ...
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Newbie's question about eating and being sore

I am so surprised about my recent experiment. I was sick for about a half year (I had an ear infection and took a lot of antibiotics to eventually cure it using herbs and garlic, which doctors say is ...
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1 answer
330 views

Why does weight training cause so much more DOMS than even extremely arduous bike rides?

One thing I do not fully grasp is why I have so much more intense Delayed Onset Muscle Soreness ("DOMS") after a bout of weightlifting at the gym during "leg day" versus an equally ...
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319 views

Do you gain weight or do you lose weight by lifting weights?

Assuming you keep your diet in the range where you neither lose weight nor do you gain weight and keep it steady. Also assuming that the only exercise you do is lift weights once or twice a week. So ...
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Is the Zercher hold bad for your elbows?

I'm a fan of the Zercher squat and have started learning Zercher variations of other movements. I've heard some negative comments on the Zercher variations by well-known trainers, mostly based on the ...
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5 answers
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Why are most novice programs limited to 3x/week when most novices want to train more?

I have less than 6 months of on and off training and I've decided to stick to a workout plan for good. I'm on the fatter side. I wanted to hit the gym 6 times per week and hit two body parts per day (...
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2 votes
2 answers
208 views

Dumbbell weight steps don't match my next progress step

I'm a 50 yo man doing general core strengthening exercises with adjustable dumbbells at home. Generally each of the exercises I do at medium weight, 3 sets of 10 reps a few times a week. My dumbbell ...
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1 answer
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Calisthenics: Opposite of 1 Hand Pullup

What is the calisthenics opposite equivalent of the 1 Hand Pullup? Is the 1 Handstand Pushup even possible against the wall? I also tried 2 handstand pushup, placing weights on a dipbelt (only like 20 ...
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3 votes
2 answers
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Why knee and hip torques in Squat are always referred to the midfoot line?

The knee and hip moment arms are, in Squat, always evaluated with respect to the midfoot line. This choice is not obvious for me. In fact, the midfoot is just the point where the centre of gravity of ...
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1 answer
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Why not pushing the knees out of the toes in Squat?

there is lots of information on the web about feet and knees out in Squat. Firstly, I'd like to summarise it here to make it clear. As explained here by Athlean X, in the Squat: a bit of external ...
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Why do I get this powerful high from doing circuit training with barbell exercises?

I max out on each exercise and then go straight to the next and when I've completed each exercise, I do them the same way again 3 times then rest 2 minutes then do the same again, the exercises I do ...
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2 votes
1 answer
270 views

Is Calves Raises barefoot a proper training method?

Is it a good method to do Calves Raises barefoot? I am working on balance/stability, and realized when shoes aren't on, there is much greater range in toes and feet flexion. Interested in knowing if ...
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1 vote
1 answer
139 views

Squat Rack Pull Up Bar Attachment

I have a squat rack at home. Are there Pull Up Bar attachments for Squat racks? I know Dip Bar attachments exist. Currently looking for a Full width pullup bar attachment. (bar extends fully from ...
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2 votes
0 answers
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Is the Overhead position of the Overhead Press the same as that of the Overhead Squat?

I've got many doubts on if there is any difference between the overhead position of the Overhead Press and that of the Overhead Squat. Let me clarify. The proper final position of the Overhead Press ...
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1 answer
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Unable to catch the Clean

I've started to perform the Clean from a month, and I often have an issue: when I try to catch the bar, it lands on my upper chest instead on my collarbone. The following picture shows the point where ...
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3 votes
2 answers
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How is the force transmission through the leg/thigh affected by the feet stance in Deadlift?

let's consider two extreme stances for deadlift (very narrow, which I see it is used by many powerlifters, and very large, i.e. a Sumo Deadlift). How does the stance change the force transmission and ...
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2 votes
1 answer
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Snatch: Mind Cues to Improve Hip Contact and Prevent Bar Swinging Forwards

my goal is to gradually learn to do the Snatch. I joined a specific course of Snatch and Clean but it turned out to be extremely bad: the coaches are good but they are two and we are 60 people. Each ...
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2 votes
1 answer
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Avoid hitting forehead in snatch

I started doing snatches recently and I need to learn many things. First of all, I'm a bit afraid of when we get under the bar. Precisely, I'm afraid of hitting my forehead. For instance, let's ...
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2 votes
1 answer
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Should I lock my knees doing Leg Press?

When using a leg press machine for reps, what should the range of motion be? And specifically, should I lock out my knees or not?
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4 votes
1 answer
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Why do many people start the Snatch with a very upright torso?

As explained there in an excellent way, performing deadlifts with a too upright trunk (or, equivalently, with hips too low) is not optimal as it puts the shoulders behind the bar, instead of above the ...
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1 vote
2 answers
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What is the best 3day/week lifting routine to preserve muscle mass after doing 6day/week lifting for the past six months?

I have been lifting for the last six months. Doing 6-7days/week (chest/triceps/shoulders),(back/biceps),(legs) body split. I really like my progress and the muscle mass I have gained. However, due to ...
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Is it worthwhile to "randomly" do sets when I feel I have the energy?

I'm sort of a beginner to weight training. Often I find I can't fit in everything I want to do in my workouts given my time constraints - I can work out at most 5 times a week for about 1.5 hours, and ...
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0 answers
214 views

High-Bar Back Squat being easier than Bodyweight Squat

As difficult as it may seem, I'm able to keep a more neutral spine and feel a better balance in a high-bar back squat (and with sufficient load, obviously not so heavy to worsen my technique) as ...
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2 votes
2 answers
189 views

How much important it is to keep a neutral spine during heavy squat and deadlift?

Keeping a neutral spine have been traditionally considered a must in lifting exercises, especially heavy ones like Squat and Deadlift. The reason I've always been told is that it evenly distributes ...
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1 vote
1 answer
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Why did many lifters of the past use to lower the bar in their clean/snatch whilst now they drop it?

I've noticed that in some old competitions there were many athletes who did not drop the bar, but instead lowered it. You may see them in this video. Why has this habit changed? Nowadays, all the ...
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2 answers
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Does standing to lift weights work your legs

If I'm standing to do upper body work, am I also working my legs (specifically calves)? Thank you.
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1 answer
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Third pull of power clean: powerful jump vs arms pull vs thighs pull

In this video, Mark Rippetoe expains the technique of the power clean. It is (at least in theory) all clear for me and the explanation is very good, but there is a point I can't understand. To prevent ...
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1 vote
1 answer
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How can we evaluate properly the work (energy) performed by the muscles?

I've seen many time people evaluating the work performed by muscles to move a certain weigth m over a distance d through a force F, for simplicity along the force direction, by using the physics ...
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1 answer
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Muscle Snatch: elementary analysis

I'll take this video of Oleksiy Torokhtiy as reference. I have some simple questions about this movement. As far as I'm concerned, the legs do not flex after the pull is complete like in a Snatch, ...
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1 vote
2 answers
338 views

Barbell Row: Shoulders Internally Rotated

let's consider this picture about the barbell row: Well, I suffer from this problem {shoulders excessively internally rotated) when I perform it normally, and the simple advice "Avoid internally ...
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0 votes
2 answers
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Proper setup for the Exernal Rotation Press Exercise

here the following exercise (External Rotation Press) is suggested to strenghten the rotator cuff muscles: The autor states that this exercises works all the rotator cuff muscles to a certain degree. ...
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7 votes
2 answers
149 views

Should I upwards rotate my shoulder-blade in bench press?

everyone knows the great advantages that scapular retraction provides in bench press (discussed for example there). Now I want to make a point. As explained there (but also there), The scapulohumeral ...
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2 votes
2 answers
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Can this published superset, high-rep, low weight routine support significant hypertrophy?

In Joe Manganiello fitness book, Evolution, he advocates an intensive circuit of supersets using low weight. An example is Bench Press followed by Lat Pulldown 20 reps of each without rest 15 reps ...
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2 votes
1 answer
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Shoulder-Blades Position in Overhead Press

I still haven't found a precise description of what the shoulder blades should do during the overhead press. Precisely: About the sagittal plane, should they be retracted (pinched together), neutral ...
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2 votes
2 answers
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How to be balanced and stable in Good Morning + Squat

This exercise (Good Morning + Squat) is taken from this video of Olesiy Torokhtiy: GIF I wanted to explore the best technique to do that. My first doubt is about the balance. The barbell is not above ...
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3 votes
1 answer
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Activation Cues for the Serratus Anterior

I suffer from a mild winged scapula and I wanted to train my serratus anterior to try to fix it. There are lots exercises I've found for it. For instance: Serratus Jabs Wall Slides These two ...
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3 votes
2 answers
215 views

Why is shoulders internal rotation often seen as the devil?

Shoulders internal rotation is seen in many exercises (bench press, pull ups, barbell row etc) as the devil, whilst external rotation is suggested without limits. This is an example, referred to a ...
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3 votes
1 answer
259 views

Is the hook grip as effective as the bulldog grip in press/jerk movements?

many sources (1, 2 for instance) state that the best grip for the overhead press is the bulldog grip as it makes the moment arm between the barbell and the wrist zero. Now let's consider a clean and ...
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4 votes
2 answers
1k views

Do squat and deadlift work the hip flexors and extensors in a balanced way?

I've seen plenty of leg routines based entirely (or almost entirely) on squats and deadlifts. My simple question is this routine is balanced. Both in squat and deadlift the hip flexors shortens on the ...
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