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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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1answer
46 views

How to properly track weights on bodyweight exercises?

I'm tracking my weights for every exercise I'm doing in my workout routine, so that I can see when I'm improving and increasing the weights or even when I had to decrease the weight indicating maybe I ...
0
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1answer
44 views

Nutrition and fitness

I have been doing 5×5 Stronglifts three days a week with the same number of running days on the rest (from lifting) days. I have, for a long time, consuming the following type of diet and activity, ...
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1answer
72 views

Best ways to add explosive strength to a barbell training/HIT program?

I am a 45 year old male. For 2 months I have been training weights acccording to the Starting Strength program twice a week. That is except for the power clean which I have not been doing yet. My ...
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2answers
83 views

Am I lifting too much too fast?

My goal is getting bigger muscles I am 6'4" tall and 43 years old man I have been training for a year now When I look at the weights I lift compared to the other guys in the gym (the big muscles ...
2
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1answer
138 views

I started weightlifting more seriously and now my shoulders are popping

I've had small stints of weightlifting my entire life, but recently I've tried to get more serious about it. I started taking supplements, I added more routines, I started following recommended lift ...
2
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2answers
175 views

Effective ways to lose weight and gain muscle

I am a 21 year old male, overweight with BMI 27.6, body fat 21.5%. My goal is to lose weight and gain muscle. I am no expert in fitness so I'm here hoping to gain professional insight. My plan: I ...
2
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1answer
161 views

Water in protein shakes doesn't count?

I'm doing a weightlifting program with a trainer, which includes diet as part of something she monitors. For water, she's recommending a certain amount, but says I should not be including the water I ...
5
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1answer
147 views

Loading the bar asymmetrically

At what weight will loading a standard Olympic bar on a rack from one side move the centre of gravity outside the rack and cause a wreck? I've never used enough weight to have this happen but I'm ...
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1answer
120 views

Who else does behind-the-neck presses this way?

This instagram post shows cyclist Robert Förstemann doing deep behind-the-neck presses (touching but not resting on the traps) with a wide grip, about the grip I would use for a back squat (but ...
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1answer
112 views

Will I gain mass effectively with this program? Slightly modified stronglifts 5x5

I'm very skinny (184cm, 61kg) and I have a really hard time gaining weight. I'm completely free for summer so I can sleep 9 hours a day and eat a lot of food, and I have no other stressors. I will ...
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1answer
130 views

How is she aligning the hips?

I don't understand how do you move your hips out of socket: https://youtu.be/CaFou7EqRrw?t=3m34s She's saying she's: Moving the hip socket forward Moves the leg up and down Moves the hip back How ...
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2answers
123 views

Importance of conditioning for weightlifting

I long struggled with improving how much weight I lifted for lats, chest and shoulder exercises. Things were much better with legs, calves, upper back and core. I long suspected that my body ...
6
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1answer
169 views

Are mobility exercises treating the symptom instead of the cause?

I have just started barbell training following the stronglifts 5x5 program. Since I am having some problems with the squat I am taking some lessons from a personal trainer. In the first session he ...
4
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1answer
268 views

Does “bracing” the core increase the risk of injuries like hernia?

I have had an inguinal hernia surgery about an year ago,and am back to normal lifting,now in case of lifting weights near the PR's we know that we have to brace the core in order to keep the torso ...
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0answers
102 views

Weight training for muscular endurance

I have just started doing Stronglifts 5x5 (which is almost the same as Starting Strength). Hopefully in say 6 months time I have made good progress, but are also starting to plateu. In order to get ...
0
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2answers
279 views

What training approach should I have to miss gym for 2 months?

So I have to go out of the city for 2 months to my hometown.Now I do have a gym there but it's a very small and simple gym,they do have basic equipment but the weights are not much heavy.For ex.I need ...
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0answers
25 views

Can calories burn calculated with heart rate? [duplicate]

I am thinking of buying xiaomi band to measure my heart rate to give me my calories burn calculation while burning does anybody have any experience with it? I think xiaomi band can be used as a heart ...
0
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1answer
105 views

How do I know whether it is the time to increase weight or to increase reps?

Considering that low weight, high rep workouts stimulate muscle growth more than high weight, low rep workouts - How do I know whether it is the time to increase weight or to increase reps? Aim is ...
0
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1answer
118 views

How can I transition from obese to Mesomorph?

I am an obese person and have been working out for about two months now, I’ve been doing 30min cardio and 30 min lifting (usually upper body 3 x 10-12 , 110-130 lbs depending on area). I know that ...
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2answers
101 views

How much can be developed the low pecs of chest

i have visible low pecs but i don't know if i ended on that spot or i can develop it much more.My question concluded the previous sentence is how much can be developed the low pecs of chest?I think it ...
3
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4answers
604 views

How many calories are burned doing Starting Strength, Stronglifts, or equivalent?

Trying to estimate TDEE and don't really know how many calories are burned during 5x5 strength workouts, or equivalent weightlifting time spent in the gym. Want to make sure I am eating enough, and ...
2
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0answers
180 views

Which will produce faster fat loss results in a caloric deficit, myofibrillar or sarcoplasmic hypertrophy?

With all other things equal, such as a caloric deficit of about 15-20% TDEE, ~1-1.2g protein/lb. body weight, approximately the same amount of time spent in the gym, a solid routine, and no cardio, ...
2
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1answer
135 views

How exactly to do mind-muscle connection?

I've heard about the mind-muscle connection a lot but I just can't seem to understand it enough to get it to work. I get that you are supposed to mentally focus on the muscle, but I don't really feel ...
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3answers
228 views

Incline or Flat Bench First? Dumbbell or Barbell First? Why?

I've been following a weightlifting workout where the chest workout is in this order: barbell incline chest press dumbbell incline chest press barbell flat chest press I've seen incline ...
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1answer
78 views

One butt muscle is getting bigger

I'm 20 yrs old and been working out, doing leg and butt workouts. I'm seeing great results on my left buttcheek, it's getting bigger, with more muscle and its firm. on the other hand, my right ...
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4answers
222 views

How can I use kettlebell and dumbell training at home to minimize time in the gym?

I am motivated to do a bit of strength training to increase general fitness and health and fighting the sitting disease I contract at work. Looking muscular or being very strong holds little interest ...
22
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12answers
9k views

How much will I be able to bench press?

We recently purchased a family gym membership, as our daughter has gotten into weight lifting to help her with sports. I told her I would go to the gym with her tomorrow night, and I'm nervous about ...
4
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1answer
114 views

Understanding Greasing the Groove method

I am trying to understand the workings of Greasing the Groove (GTG) method (youtube video) With this method you should only do 50 % of the max reps you are capable of but do as many sets as possible ...
5
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3answers
198 views

Is there a technical reason why small plates go on the outside of the collars?

I see this a lot in olympic weightlifting. You'll have some full diameter plates, then the collar, and then some smaller, for example, unit 1kg plates on the outside. Is there a technical reason why ...
2
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1answer
44 views

Indirect inguinal and gym? Can it be done? [closed]

So I was informed by the doctor today by checking the ultrasound results that I got Indirect Inguinal hernia. He also informed me that it is a really small one and I do not need to make an operation. ...
2
votes
1answer
200 views

Can 3 days training to fail per week cause over-training?

​I'm a beginner and I started lifting weights at the beginning of this year. I do workout 3 days per week (Sun, Tue, and Thu) I kept that up over the past two and half months. When I do lifting, I ...
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1answer
233 views

Am I training too much?

There is this debate, amongst many trainers and professionals, on which is the optimal length of time a natural athlete should be training to increase strength, performance, muscle size, etc. In this ...
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1answer
71 views

are heels coming up when you squat an illegal lift for powerlifting competitions?

I know it is on the bench but I'm not sure for the squat
2
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1answer
104 views

How to tell whether or not I've made progress, dumbbells vs machine?

I just started to go the gym, and I could bench press with dumbbells of 15kg for 10 reps, but trying the same thing with even 8kg on the bench press machine strains out my arms a lot more. The stack ...
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2answers
157 views

How to increase muscle mass while conserving toned body shape?

I'm a nineteen yr old male, 145 pounds, 5 foot 8, and I've been working out for about 3 years. As of now I have a very dense and toned muscle structure, and I'm pretty strong too. However I wanted to ...
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1answer
84 views

Pulldowns from waist

A few years ago I was doing seated lat pulldowns. The gym instructor came by and suggested an additional exercise. Using the same machine I stood up and started with my upper arms by my sides and my ...
2
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2answers
179 views

What time shall I eat Protein? (a regular cyclist who wanna gain shoulders)

I'm a little confused due to my situation. I bicycle a lot everyday as a mode of transport, however I do weight training 3 times a week specifically focusing on arms and shoulders. Overall, I'm new ...
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0answers
85 views

How can I make Atlas stones loadable and calibrate-able?

I'm trying to make barbell loadable atlas stones that have accurate weights. Like, say, 50lbs, 100lbs, and 200lbs. It's hard to accurately calibrate the weight of atlas stones I would imagine as their ...
2
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1answer
120 views

Combining HIIT and weights

Hi I am currently doing 4 training sessions per week. Monday: Boxing classes (HIIT) training Tuesday: Weights Wednesday: Weights Thursday: Boxing classes (HIIT) training My body fat percentage is ...
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1answer
48 views

What are all the weightlifting plate/disc types, and what are their uses?

There's bumper plates, steel plates, calibrated plates, and so on. What other types are there, and what are each used/good for? Pros vs cons?
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2answers
89 views

Is higher intensity cardio on off days detrimental to strength training?

I'm trying to build muscle and put on mass, and am currently doing a routine of the following activities: Sunday: Off Monday: Light cardio Tuesday: Lifting Wednesday: Light cardio Thursday: Lifing ...
0
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1answer
75 views

What is the proper form when lowering the barbell?

I'm taking a look here at this video: https://www.youtube.com/watch?v=hch-tH3g7l4&t=0m41s Specifically this frame: It appears he lets it drop with no voluntary tightening of the muscles while ...
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2answers
189 views

How can I design a simple as possible weight lifting program that involves all the big compund exercises?

My goal with weight training is: increase testosterone production (I am in my 40s) => heavy compund exercises strengthen posterior chain (I sit at a desk all day long) spend as little time as ...
3
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2answers
114 views

What would be drawbacks (apart from pain) and benefits to go to gym with sore muscles?

I have been lazy... so after a few year break I decided to hit the gym again. I put on only fraction of weight of what I was doing 'back then'... and I couldn't even go through all the exercises, I ...
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1answer
120 views

Does proper incline bench form require pinched shoulder blades?

I know you're supposed to pinch your shoulder blades on flat bench - it feels proper. It used to feel fine on incline as well but the twice in the past two weeks (attempting PRs) I've felt ...
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2answers
118 views

How to prevent nausea/stomach ache during workouts

I have been lifting for about 5 years now and every so often I get a churning stomach ache about 30 minutes into my workout (which consists of a 5-minute cardio warm up and then powerlifting exercises ...
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1answer
163 views

squat much more than bench: need to introduce more upper-body lifts?

My program for 6 months is 5x5 (stronglifts). My last workout ("A") was squat 3x5 300lbs bench 5x5 167lbs row 5x5 112lbs My workout "B" is: squat overhead press 5x5 105lbs deadlift 1x5 265lbs (...
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2answers
141 views

Biceps with dumbells-heavy lift

I am doing at least 16 kg dumbells. The problem is that my biceps isn't become bigger. I know it needs time but I don't know why now my biceps aren't become bigger. I will come to examples. When I was ...
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2answers
134 views

Alcohol and gym gains

I am 19 and looking to build muscle and strength for joining the RAF. I attempt to go to the gym three times a week: Sunday, Monday, Wednesday, and obviously as being 19 I love my social life and ...
3
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1answer
128 views

What are all the barbell collar types?

I've seen all kinds of barbell collars, and I'd like to know all of them and what the pro/con break downs are if possible. For example, what is this collar: It kinda looks like an Olympic Russian ...