13

Moving around a weight room has caused more injuries than training has, for me. You can trip, people leave crap strewn about, and as you mentioned it's easy to drop a plate. Shoes won't protect you from a falling 45lb but they'll probably prevent or at least greatly minimize a stubbed toe. Something stupid like that can sideline you for a week. Walking ...


11

There's actually a number of strength sports, where people who don't compete train similarly to competitors in those sports. A brief understanding of them will help you decide what would be a better match for you: Bodybuilding is primarily building and shaping your muscle for aesthetics. However, there is a big nutritional component to bodybuilding that's ...


10

Ideally, your knees travel out directly in the same line as where your toes are pointing, and your toes should be pointing out at somewhere between 20° and 45° from a line drawn perpendicular to your torso straight out in front of you. If your knees are collapsing in, yes, it is poor form. It indicates that you have relatively weak leg abduction. (Remember,...


10

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 plastic, as I'm sure you've surmised if you've tried it out. Eric Spoto (one of the best bench pressers in the world) is a strong advocate for incorporating the ...


9

Any fitness regimen can be done by women. As far as the gains, that is going to be highly personally dependent. Another woman (or even man) might increase every few days, someone else might only go up every couple months. It will depend on many factors, only one of which may be nutrition. Training history, regular sessions, proper form/technique, proper ...


8

I can assure you that with proper form it is safe, provided you take the proper precautions. I just squatted 200kg without any spotters a couple weeks ago. Deadlifts are less of a challenge, because it is easier to drop the lift. Use safeties with your squat rack (like these) Practice dumping the bar on the safeties with a weight you are confident you can ...


8

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. You're breaking down muscle fibers with each repetition. This means the muscle will be temporarily weaker. Resting and eating repairs muscle fibers, and make ...


8

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 are – “Can you work out abs everyday“, or “Should I workout abs everyday“? Conventional wisdom tells you the more abs exercises you do, the better. The short ...


7

Go ahead if it floats your boat You can do anything you want. You are a free-willed being. As Jean-Paul Sartre notes, you are in fact condemned to freedom, and the responsibility that unavoidably comes with it. However, Sartre also insists that "freedom itself is not free. We are compelled to act freely; there is no way to avoid being free." ...


7

Step 1: Detail your goals, and prioritize them. You will find that building a good base of strength will help take you a long ways toward your goals. Step 2: Figure out how you should be eating to address your immediate goals. While you are a beginner, you can cut body fat and gain strength at the same time. However, you may start hitting plateaus ...


7

Presuppositions The presuppositions in this question are mistaken. A) It is possible to gain muscle and lose fat at the same time if the conditions are right. B) It's not true that one should not change one's training program while cutting--one should still do some heavy lifting, but the program should change. The point of heavy lifting during a cut is to ...


7

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 that this isn't a stupid question, it's entirely valid. The stupid thing to do would be to NOT ask questions and pretend to know what you're doing, in that ...


6

Sweatpants, running tights (loose or tight fit), etc. That said, a pair of military cargo pants/BDUs have always been baggy enough for me and haven't ever inhibited range of motion. Plus when ninjas come they can't see your legs.


6

You may not be lifting heavy weights just yet, but by the time you exhaust the gains from Starting Strength, you will be. The biggest thing you have to realize about dedicated lifting shoes is that what makes a good lifting shoe is terrible for the other things you want to do. They have opposing goals. Lifting Shoe Requirements: Stiff, solid heel with no ...


6

According to the Nutrition and Bodyweight section in chapter 8, you should stay on the recommended nutrition program (admittedly a bit vague; I wish he had devoted more book space to this topic) for at least 3-4 months. The fat guys should be approaching 20% by now as well, since their diet has been about the same since the beginning; but their ...


6

Sometimes flaring is unavoidable, but you should avoid it if you can. Essentially it wastes energy on an already difficult lift. A good setup for overhead standing press is as follows: Thumbs around the bar--as long as you are a beginner Hands grabbing just outside the shoulders (this will bring your elbows up some) Bar across the deltoids (shoulders), ...


6

There are several different approaches I have found to deal with this very problem: Get your own squat rack for your house. Clean the bar from the floor. Get a spotter to help you. Use the bench press barbell rack so you are only cleaning from waist up. Use the steinborn lift. Each of these has their own pros and cons, and you'll need to evaluate what is ...


6

Typically, no. What I've been doing is getting through the warmups as quickly as I can without rushing. When I'm done with the warmup work, I allow myself a proper amount of rest before the first work set. How much rest you need really depends on you. If you have a head cold, or are running on too little sleep, you may need an extra few seconds after ...


6

General Advice When I was learning the lifts, my first step was always to read the entire Starting Strength chapter on that lift, then re-skim it the next day I was doing the lift. The book is quite dense, and multiple reads enhance its utility greatly. I strongly recommend reading and rereading that chapter of the book. Make time for it. As to the power ...


5

I have seen protein suggestions based on all kind of factors: body weight, lean body weight or lean body weight modified by muscle mass. The only one of those you can reliably measure is body weight. Body fat measurements are not really accurate and as a result you'd get an inaccurate lean body weight number. Same goes for determining the muscle mass. On ...


5

I'd double check the rack to be entirely sure the pins can't be set outside the rack. Maybe I'd ask someone who works at the gym. Maybe the rack has holes on the side, and the pins can be turned backwards? But let's assume you can't get a rack at chest height where you can press. Switching gyms is a fine option that sounds closed to you. Buying a power ...


5

It sounds like you want whole-body exercises to lose fat mass, and you want upper-body exercises to improve aesthetics by improving the ratio of upper to lower body size. One option in this scenario is to use a program that is more specific to your upper body, such as GreySkull LP (Linear Progression). It is still a novice's linear strength progression, but ...


5

After starting with StrongLifts (5x5), then moving to Starting Strength (3x5), I also found I wanted to do more. It's common advice in the former two to just do the sets and go home, you don't have to kill yourself, be patient, strength will come, you'll stall soon enough... That didn't however ease the feeling of not making the most of a workout--I'd ...


5

I'm no expert, but I trained oly lifts for a while. My best power clean was 265lbs at 6'1", 190lbs. I can give you anecdotes and tips, for what they're worth. It takes quite a while to start getting comfortable with the clean. It took at least some months for me, possibly 3 or 4 before I started trying to progressively overload. I didn't want to go ...


5

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 expect the same results.


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