47

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 able to do a set at 145 lbs on your first visit. To handle it gracefully, put your ego aside and accept that your daughter is going to outperform you in the ...


34

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 of the bar and each plate weighs as much as it says on the side. 135lbs on a typical Olympic barbell is 45 for the bar, and a 45 plate on each side (45+45+45). ...


26

A very well thought out question. First, the technical term for holding your breath is called the Valsalva maneuver. In the world of weight lifting it has a distinct purpose: to increase the body's ability to protect the spine under heavy load. The Valsalva maneuver does not work alone. There's a pretty fair treatment of the subject on a Rebock Crossfit ...


26

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 that, delayed onset muscle soreness (aka DOMS) hits hardest when doing things that you haven't done lately. If you lift anywhere near as much as you can, you'll ...


24

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 centre of gravity. What it does do is position your shoulders behind the bar, meaning to maintain this position as the bar comes off the floor, your anterior ...


22

It's called Delayed Onset Muscle Soreness (DOMS), but you'll note the Delayed word there. The pain usually shows up 24 hours later and is gone around 72 hours. It's actually not fully understood (2003 analysis in Sports Medicine): Up to six hypothesised theories have been proposed for the mechanism of DOMS, namely: lactic acid, muscle spasm, connective ...


19

I'm sorry, but the selected answer for this question is terribly ill-informed. It doesn't even answer the OP's question of which muscles are actually utilized for each of these activities. Common myth #1: The pushup is merely an exercise for muscular endurance. Common myth #2: The bench press is far superior to the pushup for building muscle, mainly due to ...


18

There was a 2010 study that touched on this a bit, and suggests there's more going on than muscle memory. Effects of previous strength training can be long-lived, even after prolonged subsequent inactivity, and retraining is facilitated by a previous training episode. Traditionally, such "muscle memory" has been attributed to neural factors in the ...


18

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% bodyweight, depending on their general condition. The most important thing with weights is to lift what's appropriate for you. Not only will you risk injury, but to ...


15

The underlying basic principle to exercise is the concept that in order to force your body to get stronger, you have to demand more from your body than you have in the past. This same principle is at work whether you are a beginner or very advanced. When the body adapts to the increased demands, it does so with a little room to spare. This is called ...


15

As noted above in the comments, there are two main reasons why this may be happening. Adrenaline creates a perception of time dilation Adrenaline can create a "bullet time" effect where time seems to move more slowly as your body routes blood to your brain. It's an evolutionary adaptation much like the fight-or-flight response to help you deal with a ...


13

But I heard people saying that you don't even have to work out to get the muscles if you're on roids. Is there any truth in that? Steroids don't change the basic paradigm of muscle training. Juicing yourself to increase your hormones (effectively) will allow you to carry more muscle than your body would allow otherwise. You will recover faster as well, ...


13

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 element to these lifts that can yield large jumps in weight (i.e. arching your back more on a bench press so the range of motion / distance you move the bar ...


11

I'm already squatting (80% my bodyweight) and deadlifting (little more than my bodyweight) as part of Starting Strength program. What else should I do? Absolutely nothing. Keep squatting until you're squatting 150% of your bodyweight. Keep deadlifting until you're lifting twice your bodyweight. Once you reach those goals it would be reasonable to consider ...


11

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 providing a positive framework to perform the lift. The second and more important aspect is the potential support that a belt provides thus reducing the ...


10

Lower back soreness can be indicative of bad form or it can be indicative of heavy barbell squats. It's impossible to tell which from just the information that it makes you sore. This is because heavy squats are not a leg exercise: they are a legs, butt, lower back, and upper back exercise. The lower back is generally the point of failure in maximally ...


10

After reading your comments to John P's quite accurate answer, I think the question you're really asking is "why are deadlifts so much more taxing than squats" (maybe rename the title if I'm accurate on that). If that's the case, I'd offer these up: Deadlifts put much more load on your thoracic spine, arms, shoulders, rhomboids, and hands. You can see ...


10

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 you can use to bench safer alone. This being said, you should know your limits before lifting alone or use safety bars as shown in the picture below. When ...


10

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 during the squat, not forwards or backward, as forwards or backwards movement would cause lost efficiency. Keeping your weight over the centres of your feet ...


9

Two of the programs with a lot of following are Starting Strength (website / book) and Strong Lifts 5x5 (website). Whichever program you follow, the Starting Strength book is worth its weight in gold. Both of these programs are built for novices, which should be defined by strength standards, not personal opinions. They focus on compound barbell exercises. ...


9

Each 5x5 (or 3x5) program has its own protocol for when you start stalling like you are doing. One of the more common ones, StrongLifts 5x5, suggests the following protocol for when you stall: Attempt the same weight up to 3 times After the 3rd time, take 10% off the bar and work back up If you hit the wall 3x like this, switch to 3x5 and work your way up ...


9

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 total weight of the object. For non-free weights, a weight that is located on a stack in a machine will indicate the weight of itself and all the weights on top ...


9

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 the lifter to get under it, or the lifter fails to catch the bar with enough stability that they can stand up. A clean and jerk attempt will be failed if any of ...


8

Some quick research returned the following articles: Who Knew Preventing Kidney Stones Was this Easy? "In the 1990s when the Atkins diet reached huge popularity, critics claimed that high protein intake leads to kidney stones. This turned out to be a complete myth, but the misinformation is still being circulated. Although protein restricted diets are ...


8

Soreness does not mean that you had a good workout (or vice versa), it means you had a workout you weren't used to. I've been lifting for a few years and I never feel sore, except for when I've had a long time off.


8

There have been documented tests that show steroid use without weight training will still increase your muscle mass just as someone who workouts and doesn't use steroids. However, if you're thinking you can get huge and jacked by just taking steroids alone you're sadly mistaken. The P values shown are for the comparison between the change indicated and ...


8

You can buy dumbbell magnets to attach to the head of the dumbbells. I've typically seen 1.25lb magnets, though I suppose you can probably find 2.5 lb magnets as well.


8

Jean-Patrick Millette on Firstpull.net calls this an example of individualization of technique: Elite lifters do have what we might consider kinks or a special routine/behavior towards the lifts. To us, they could be detrimental, but to these lifters these behaviors an integral part of their technique. There is something about lifting very heavy weights ...


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