48 votes

How much will I be able to bench press?

Given your height/weight, you are fairly lean and your running will not have done much to develop your chest muscles. Unless your other activities have worked them, I think it is unlikely you will be ...
gwaigh's user avatar
  • 965
35 votes
Accepted

Barbell says 20kg on each side. Am I lifting 20 or 40kg?

Typically on those types of barbells the number marked is for the entire object: both ends, and the bar itself. That's different than separate plates and bars, where you need to figure in the weight ...
Eric's user avatar
  • 14.8k
26 votes

How much will I be able to bench press?

First off, props to your daughter. That's very respectable for a girl that age & size. Second, unless there's money on this, start with an empty bar (45 lbs). Even if you can lift more than ...
user3742898's user avatar
25 votes
Accepted

Why is "squatting the deadlift" bad?

The article's explanations for why you shouldn't try to squat a deadlift are wrong. Positioning your hips too low does not put more stress on the lower back, and does not meaningfully shift your ...
David Scarlett's user avatar
19 votes

Why are most novice programs limited to 3x/week when most novices want to train more?

As well as physical burnout, as addressed in Thomas's answer, a 3/week routine helps deal with mental burnout. I believe the GMB people wrote an article that's a bit more detailed (I can't access it ...
Sean Duggan's user avatar
  • 9,129
18 votes

How much will I be able to bench press?

Bench pressing your body weight is actually quite impressive and would take several months of training to achieve. In my experience, someone new to weight training might be able to lift 50-70% ...
Will Appleby's user avatar
15 votes

Why are most novice programs limited to 3x/week when most novices want to train more?

You have to find a compromise between how often you want to train, and how quickly you can recover. There is nothing magic about a 3/week full body program. 3/week just happens to be a good frequency ...
Thomas Markov's user avatar
  • 4,141
15 votes
Accepted

Why do olympic bars have rotating collars?

Olympic barbells are designed to perform Olympic and Olympic-adjacent lifts which are the Snatch and Clean & Jerk. As you can see they are very active movements, and the plates don't spin as the ...
DeeV's user avatar
  • 8,374
13 votes
Accepted

Powerlifting vs Strongman

The very quick answer is that Powerlifting is more about standing in one place and moving a heavy weight through a range of motion (be it deadlift, squat or bench press). There is a certain technique ...
Dark Hippo's user avatar
  • 4,733
11 votes
Accepted

Why is it easier to lift weight using a belt?

I've often felt there were two aspects to using a weight belt. The first being the psychological sense of security that the belt provides. Belts make us feel “locked in” and ready to lift thus ...
rrirower's user avatar
  • 6,690
10 votes

Barbell says 20kg on each side. Am I lifting 20 or 40kg?

The general rule of thumb is that for free weights, a weight that is designed to be used interchangeably will have its own weight indicated on it, whereas a weight that is fixed will represent the ...
heropup's user avatar
  • 1,159
10 votes

How do people who work out on their own handle safety when lifting weight bars?

The term you are looking for is using a 'spotter', and it is true that bench press can be dangerous, but deaths on it are very rare even for people that work out alone. There are several techniques ...
Eric Warburton's user avatar
10 votes
Accepted

Why do Olympic weightlifters not wear a belt for snatch?

The factors limiting how much one can lift in the snatch vs the clean and jerk are different. A snatch attempt will be failed if either of the following occur: the bar is not pulled high enough for ...
David Scarlett's user avatar
10 votes

How much weight should we place on our heel and how much in our forefoot during squat?

There are two goals to aim for when distributing your weight: You should be in balance, for obvious reasons; and The combined centre of mass of your body and the bar should only move down and up ...
David Scarlett's user avatar
10 votes
Accepted

Why are most novice programs limited to 3x/week when most novices want to train more?

If a novice wants to do more than 3x/week, is it detrimental to his progress? Possibly, yes. The main factor is not whether 6x/week hurts, but that 3x/week works. Nothing is as proven in the amateur ...
AnoE's user avatar
  • 543
9 votes

How does a 125# stack have 300# resistance?

Your machine uses mechanical advantage (or disadvantage) to multiply the resistance of the stack. The machine presumably has a pulley system. Pulleys can multiply or divide the load that they are ...
David Scarlett's user avatar
9 votes
Accepted

Should I lock my knees doing Leg Press?

No, the knees should not be locked out.* See caveat. The two primary reasons: Once the knees are locked all the weight is transferred directly to the joint, which can be disasterous Not locking out ...
Dave Newton's user avatar
  • 2,277
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
Accepted

How long to wait between reps?

With the deadlift (and other lifts that begin with the bar at a dead stop on the floor, such as the Olympic lifts), then taking a second or two between reps is usual, and arguably safer than doing the ...
Dark Hippo's user avatar
  • 4,733
8 votes

What is the healthiest sets/reps?

There is no set/rep scheme for overall health. That's like asking which computer mouse best prevents cancer. If you want functional strength, do functional exercises. https://en.wikipedia.org/wiki/...
Alec's user avatar
  • 18k
8 votes

How fit does my body need to be before starting weight training?

If you have serious doubts that you can do any activity without hurting yourself, see a doctor beforehand. But lifting weights should be your method of choice. It could even help you get rid of the ...
Raditz_35's user avatar
  • 623
8 votes

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

This is taken from the IPF rulebook, see rule 4 in particular: Causes for disqualification of a Squat: Failure to observe the Chief Referee’s signals at the commencement or completion of ...
John M's user avatar
  • 621
8 votes

How much will I be able to bench press?

Thank you all for your answers/advice/contributions - can't say that I was expecting such a flurry! We went to the gym this evening, and it was a new experience, to say the least. Clarification: I am ...
user28207's user avatar
  • 311
8 votes
Accepted

Loading the bar asymmetrically

This can be calculated by figuring out the location of the centre of gravity of the unevenly loaded bar. If the CoG is outside of the pegs, then the bar will flip off. Some assumptions: 80mm thick ...
David Scarlett's user avatar
8 votes
Accepted

What is the purpose of dropping weights?

Dropping weights is basically an acknowledgement that you either can't slowly lower the weights due to fatigue or that you want to avoid unnecessary risk of injury in slowly lowering them. It's only ...
Sean Duggan's user avatar
  • 9,129
8 votes
Accepted

How to gain muscles and be fit with low testosterone?

You do not have "low testosterone" and even if you did, you would build muscle and overall fitness the same way that everyone else does - through training. 350 ng/dL is within a normal range ...
JustSnilloc's user avatar
  • 4,412
8 votes
Accepted

Which is the role of glutes when extending your legs?

We need to clarify some terms. "Extension" means movement of a joint which increases the angle between two body parts. So elbow extension is the movement that increases the angle between the ...
David Scarlett's user avatar
8 votes
Accepted

Why do we rest the barbell on delts when doing a power clean?

As the weights go up (a bodyweight clean is a pretty reasonable late-beginner/intermediate number), you will be physically incapable of holding the barbell up with just your elbows. Even if you can ...
jamesnvc's user avatar
  • 453
7 votes

I really just want to cut and lose weight, while lifting, what should my expectations be?

Dude, don't stress it. Eat a high-protein diet without sweets or junk. Pick a lifting program with room for cardio. 5/3/1 is a common and solid choice for this. I see two templates working well. The ...
Dave Liepmann's user avatar
7 votes

What kind of interesting exercises can I do to lose weight?

As mentioned in yisrael's answer and Aequitas' comment, you're gonna need to track your calorie intake. Combining a caloric deficit by diet with exercise is going to be a lot easier than just doing ...
G_H's user avatar
  • 2,510

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