11 votes
Accepted

Practical applications of the earthquake/bamboo bar

Wow, you're lucky! Kudos to your gym for acquiring one of these. I wish my gym had one too. What is that? It's commonly referred to as a "bamboo bar" because of its resemblence. It's actually ...
Alec's user avatar
  • 18k
10 votes

At the top of the deadlift (i.e., when you have picked up the barbell), are you supposed to roll your shoulders back?

Yes, it's the right thing to do. Your shoulders should be retracted at the end of a deadlift rep. Those videos have the answer. The deadlift is not finished until you achieve full (but not over-) ...
Dave Liepmann's user avatar
9 votes
Accepted

Do isolated exercises really not work as good as compound movements for increasing strength?

Specificity plays an important role in "strength". In the quote you provide, the point that Rippetoe is making is that back squats, conventional deadlifts, and overhead presses with a ...
Thomas Markov's user avatar
  • 4,141
8 votes
Accepted

training abs every day, several times a day

Everyone wants a six-pack and everyone wants to increase core strength, but should you do abs exercises every day to accomplish that goal? Some of the most frequent questions I get about abs training ...
Mike-DHSc's user avatar
  • 2,817
8 votes

My biceps becomes stiff after one workout. How do I fix this?

This sounds like muscle fatigue and is absolutely normal and expected. This happens to every single person who works out. Your muscles aren't going to be able to curl forever during a workout session....
Alec's user avatar
  • 18k
8 votes

At the top of the deadlift (i.e., when you have picked up the barbell), are you supposed to roll your shoulders back?

The 2019 IPF Technical Rules Book includes these items which will lead to your deadlift being disqualified in a competition (see Page 9 of this PDF): "Failure to lock the knees straight at the ...
Nike Dattani's user avatar
7 votes

What to do after joining the gym?

In short, following a competent fitness program is the single best thing that you can do. But let's explore your question more and extrapolate on why that is. First and foremost I want to point out ...
JustSnilloc's user avatar
  • 4,412
7 votes
Accepted

Should general workouts be done before Starting Strength 5x5?

I assume that you mean either the Starting Strength or Stronglifts 5x5 program. Either of those programs would be fine for someone who is new to resistance training, though I would also incorporate ...
ropable's user avatar
  • 196
5 votes

Can starting strength be morphed to fit hypertrophy purposes?

No. Starting Strength is developed with a purpose, and it's written the way it is for a reason. You can morph it however you'd like, but then it's no longer SS3x5, and for better or worse, you can't ...
Alec's user avatar
  • 18k
4 votes

Can starting strength be morphed to fit hypertrophy purposes?

Changing Starting Strength to Sets of 12 The heart of Starting Strength is an interdependent synthesis of the following factors: Progressive overload every workout Squatting every workout Focus on ...
Dave Liepmann's user avatar
4 votes
Accepted

Bench press (starting strength by Mark Rippitoe)

The trapezius and rhomboids are adductors (or retractors) of the scapulae, meaning they pull them backwards. "Anchored" in this context just means "held in place". So the traps and rhomboids are ...
David Scarlett's user avatar
4 votes

Are my forearms too long for a Power Clean?

This won't really be an answer but it's most likely mobility. Being physically incapable of a front rack (without injury) would be extremly rare. The usual mobility culprits are thorasic spine, ...
yttryrtyryt's user avatar
4 votes
Accepted

Starting Strength without a power rack in a home gym

The simple answer is: No, you can't do SS without a power rack. In the beginning you can get away with cleaning the bar, but that stops soon enough. And this isn't even specific to SS. Every program ...
Dennis Haarbrink's user avatar
4 votes

What would happen if one added more sets to Starting Strength or Stronglifts?

Stronglifts and Starting Strength are beginner strength programs designed for all ages and body types. Whether you're young, old, weak, obese, male, female, new to the gym, coming back from an injury, ...
C. Lange's user avatar
  • 4,588
4 votes

Should general workouts be done before Starting Strength 5x5?

SS (Starting Strength 3x5, 5x5 is the SL StrongLifts template) isn't inherently bad but for a perfect beginner such as I was when I first lifted, I think it would have been better if I had done any ...
Jonathan Schoreels's user avatar
3 votes

Does long distance running prevent muscle/strength gain?

It is possible to have both strength and endurance. There are a lot of long distance runners who have significant upper body strength because muscles process oxygen better and help with running. As ...
ford prefect's user avatar
3 votes
Accepted

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

Well, I guess if you want to know how much energy each squat, deadlift, and bench rep, you would just calculate how much work you did. Work = force x distance Or Joules = Newtons lift x distance ...
DeeV's user avatar
  • 8,374
3 votes
Accepted

I get tight muscles and very painful DOMs after I workout

If you are new to working out, The firs time you put your muscles through hypertrophy, they are going to hurt badly and in fact get locked in place. If you keep it up when the pain starts to wear out ...
Twyxz's user avatar
  • 1,042
3 votes

Intermittent Fasting Post Workout

I do 5x5 and IF and have no problem with recovery. If you are concerned with fatigue and CNS recovery than the answer really is it depends on how well your body recovers and how you feel. This will ...
YisraelU's user avatar
  • 633
3 votes

Can starting strength be morphed to fit hypertrophy purposes?

Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, repetitions (reps), and sets will all have a positive impact on muscle growth. That said, ...
John's user avatar
  • 6,972
3 votes

How should I train strength if I want to stay pain-free and have good mobility?

How should I train strength if I want to stay painfree and have good mobility? You should engage in progressively overloaded resistance training, following a program designed to build strength. ...
David Scarlett's user avatar
3 votes
Accepted

What book(s) for beginning routines at PF for 50-year old with 10 years off with strength as a first goal?

I can recommend these: "The Art of Lifting" by by Greg Nuckols and Omar Isuf. "The New Rules of Lifting: Six Basic Moves for Maximum Muscle". Do not bother reading too much. ...
Andy's user avatar
  • 3,717
2 votes

Substitute powerlifting exercises for healing wrist injury

So if I get this straight you can perform pulling movements but not pushing movements with your hand/wrist? This will be a perfect time to focus on some bodybuilding, especially back and posterior ...
hamza_tm's user avatar
  • 715
2 votes

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

Firstly, you should understand that you have chosen a goal that will be difficult if not impossible to achieve. If you are currently carrying excess body fat then getting rid of that will improve your ...
David Scarlett's user avatar
2 votes

Is there a Mon-Fri lifting program for beginners, similar to Starting Strength?

I sincerely hope no-one reading these answers in the future get's the wrong idea here. Hence I feel the need, four years after the original asker was here, to add some context. What Starting Strength ...
hamza_tm's user avatar
  • 715
2 votes
Accepted

Looking for a good rotational exercise to add to Starting Strength program

You mentioned the lunge not being in Starting Strength, but Rippetoe has certainly spoken about it before. I forget the context and just skimmed through my books to no avail. But I believe his basic ...
Eric's user avatar
  • 14.8k
2 votes

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

In addition to @DeeV's fine answer, since your stated goal is to lose bodyfat, consider simply not counting your resistance-training energy expenditure. As you can see, the actual energy expenditure ...
Christian Conti-Vock's user avatar
2 votes

What would happen if one added more sets to Starting Strength or Stronglifts?

Starting Strength feels like a low-volume program because it uses a powerlifting template to push mostly the squat as far as possible, with the goal of turning scrawny young men into thick young men ...
Dave Liepmann's user avatar
1 vote

Looking for a good rotational exercise to add to Starting Strength program

The starting strength program is for beginners to learn the most important basic lifts. At a certain point though you need to start including rotational special exercises. For example just continuing ...
Dude's user avatar
  • 184

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