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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26 views

Preventing shoulder pain after weight lifting?

What are the best strategies to reduce the risk of shoulder/back pain after weight lifting? It doesn't feel the same as soreness, I feel like maybe it's from either poor exercise performance/form or ...
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2answers
81 views

Do I need to enhance my performance in CrossFit by extra working out with fitness equipment and machines?

I've just start going to CrossFit training, my background is gymnastic and snowboarding plus I run three times per week about (30 km/19 miles). I'm 27 years old. I do really good when it comes to ...
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1answer
95 views

Non-Dairy Protein Powder (And Some Concerns)

Not sure where to post this (here or the Vegan page, but since it's about weight lifting, I'll start here:) So I know it's been asked a lot, but I have some slightly different information that I ...
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1answer
77 views

Unable to keep lower back straight during Romanian Deadlift

When performing Romanian Deadlifts (currently RPE of 8-10), I'm pretty much unable to keep my lower back straight after a few reps. In regular Deadlifts I don't have that issue (probably because the ...
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1answer
61 views

Fine tuning skull crusher weight/reps/form

Most of my workouts involve starting off with four sets of three (4x3) using about 85% of my max weight for the areas I'm focusing on that day. Then I finish up with lighter weight and high reps (3x10 ...
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0answers
76 views

Correct dumbbell upright row with externally rotation

Let me tell you a little bit of background first. At first, I have found a video on ATHLEAN-X, which is this one, that warns against doing doing barbell upright row. This is because the exercise will ...
3
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1answer
127 views

When to use Weightlifting Protection & Supports?

During a typical week at the gym, I see multiple types of weightlifting protection, supports, and aids used by a variety of people, myself included. Things like weightlifting belts, wrist wraps, wrist ...
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1answer
134 views

Aerobic exercise less effective than believed for fat loss?

Along the lines of this question on activity and weight loss, there was a study published in 2016, that essentially found that the body will self adjust, to keep calorie expenditure relatively stable ...
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1answer
61 views

What are post-workout l-glutamine supplementation benefits?

This question excludes all possible benefits for the workout itself or exercise performance. It concerns post workout general well-being. What does glutamine help with when it comes to post-workout ...
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2answers
172 views

How does one gauge progress in bodybuilding?

On topic of bodybuilding, while there are many resources telling you how you should exercise, they usually don't tell you what rule-of-thumb signals and changes show if you're actually doing things ...
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1answer
75 views

Accessory Lift Weight vs. Compound Lift 1RM

Q: Is there an analytical relationship between the weight of your compound lift one rep max and the various accessory workouts of that muscle group? For example, if I can squat 315 lb, is there a ...
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1answer
161 views

Why is cardio recommended besides weight lifting for good health?

Current standard exercise recommendation (CDC, NHS, Mayo Clinic, etc) is: 75 min of vigorous exercise + at least 2 sessions of strength training per week. I don't get this sharp distinction between ...
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1answer
44 views

Fixing Range of Motion Weaknesses

This answer (regarding if partial reps are actually effective when the muscle just can't use full range of motion) suggests to use partial reps to target the weaker muscles and "catch them up". The ...
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3answers
131 views

How to correct muscle imbalance in front half vs back half of my body

I have a 9-5 desk job and also spend large parts of my free time sitting down. Whilst a small change in this direction is possible a large part of it isn't practical and therefore an answer such as, ...
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1answer
187 views

Squat Progress and Development

I'm focusing on powerlifting and weightlifting. I am 59kg in weight. I am currently able to deadlift 170kg for 1RM and squat 120kg for 1RM. As you can see, there is a very big difference between the ...
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60 views

Squat development [duplicate]

I'm focusing on powerlifting and weightlifting. I am 59kg in weight. I am currently able to deadlift 170kg for 1RM and 120kg for 1RM. As you can see, there is a very big difference between the two ...
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2answers
136 views

What are some ways to improve muscle endurance?

I have recently returned to the gym and I am trying to get back to my former glory (and exceed eventually). The big problem I see is that I can complete a set with full range of motion, but following ...
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1answer
65 views

Are partial reps okay?

Now I am new to the gym (well, returning after a 10 year break) and unsurprisingly have lost a lot of strength and endurance over the years. After about a month of weight lifting, I've noticed that my ...
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1answer
75 views

Is planking with a weightlifting belt beneficial?

I have anterior pelvic tilt so whenever I do any sort of ab work, my psoas muscle takes over and I feel intense pain in my lower back. I have tried to activate my abs by planking but my stomach sags ...
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1answer
66 views

If I workout harder after a longer time off, should I decrease the frequency of my workouts?

I generally lift every 3-4 days, and run when I get the energy. My lifting routine says to lift every other day, but I've never felt good doing this, and like I said, I throw in running as well. I ...
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1answer
95 views

Touching weight stack on every rep

I heard that in one set (12 reps) using weight machine, you shouldn't make the weight to touch the stack (that is, it must remain "floated") every rep. Is it true? What's the reason?
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1answer
82 views

Questions about working out

I started going to the gym about 3 weeks ago and I'm confused about some things: When I started, my muscles were sore after the workout and I did some research and found out that it's completely ...
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4answers
205 views

What's the necessity of cardio for fat burning?

I hear all rumors about that only with cardio you will burn fat properly. But why should I do cardio, instead of weightlifting? isn't it all about the caloric deficit? I don't see why I should replace ...
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1answer
161 views

To have a nicely balanced physique what strength comparisons should you have?

So compare your squat to bench press, bench press to overhead press and overhead press to bicep curl for example.
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70 views

Is it possible to periodize from set to set?

Whole books have been written on the subject of periodization for strength training. The essence seems to be to work in different rep ranges. 5 or less for strength and 8-12 for hypertrophy. A simple ...
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0answers
205 views

What would be a good powerbuilding routine for mass and strength?

If I focus only in strength training I tend not to gain much size and if I stop doing core lifts for even I week, I tend to lose the 1RM numbers quite easily. Therefore I am looking to develop a ...
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1answer
92 views

Fixing uneven chest size

So I've been working out pretty consistently for the past two years, and I've always had much more volume in my left pectoral than my right. Is there a convenient way for me to correct this? My weight ...
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2answers
234 views

What is the purpose of dropping weights?

I see a lot of exercise training videos, particularly for dead lifts that seem to recommend this. The trainers will do several reps of the dead lift and upon completion of the last lift, they simply ...
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2answers
328 views

I am an Overweight Male and want to get ripped where do I start

I am 23, 6'1", and weigh 212 pounds. I want to get lean by the summer and start a new healthy lifestyle. I play soccer every Sunday and play air-soft or mountain bike every other Saturday. I get ...
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1answer
86 views

Train hamstrings unilateral?

In my opinion, it's pretty much like common sense that it can be quite effective to not only train bilateral (Squats, Bench Press, Bent over Rows, Deadlifts) but also unilateral (Split Squats, DB ...
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1answer
287 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
108 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
169 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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2answers
98 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 ...
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1answer
86 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
54 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
64 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
68 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
94 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
118 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
258 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
61 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
92 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 ...
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1answer
153 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
112 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
73 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
103 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 ...
3
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2answers
75 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
149 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
141 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: ...