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13 votes

Cast iron plates seem heavier than rubber coated

Could be: 1. The weights are actually less A gym I used to go to had two different kinds of plates: rubber coated and cast iron. Out of curiosity, some patrons of the gym brought a scale and compared ...
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  • 6,016
12 votes
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Is rucking (running with weight in backpack) a bad idea?

Your spine and shoulders should be fine, the biggest risk is to the knees. In particular, running with any kind of weights (vest, ruck sack, etc.) puts much more stress on your knees. If you have ...
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11 votes

What is this calf gym machine called?

It's called "standing calf raise machine".
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10 votes
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What's a good strength training program for a beginner?

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. ...
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  • 14.9k
10 votes

Should I do weights If I am obese?

At 1.7 m and 105 kg, your BMI is 36.3, which is above the 99th percentile for males your age and if you are experiencing any health conditions related to your size, this puts you in the morbidly obese ...
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  • 1,169
9 votes

Can I increase strength without lifting more weight?

If you can't increase the weight on the bar, then you have to settle for moving the bar faster (good for strength and power), reducing rest periods between sets (good for conditioning, hypertrophy (...
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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 ...
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8 votes
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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 ...
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8 votes
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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 ...
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  • 8,384
7 votes
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Workout to the failure is enough to get stronger. What is the need to have sets?

The number of sets you do increases what we call the total volume of work being done. The more volume of work you do, the stronger signal your body gets that it needs to grow. If you do only one set, ...
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  • 715
7 votes
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How to adjust weights to my short stature?

I came across an article which said that a good starting weight for men is around 2.5kg - 5.0kg, then how should I modify this recommendation to make it more applicable to my "rather unique ...
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7 votes

What is this calf gym machine called?

Also search for "gastrocnemius press" or "gastrocnemius machine." But I agree with the other comment, you can usually get 90% of the benefit of this with existing equipment, be it ...
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6 votes

Can I increase strength without lifting more weight?

First we need to understand what strength is and what types of strength there are (Ross Enamait describes it nicely on this page http://rosstraining.com/blog/strength-training-for-fighters/): However, ...
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  • 1,393
6 votes

Is it ok to arch one's back when performing lat pulldowns?

Not only is it OK, it's something you SHOULD do. Pull your shoulders down and back. It pushes your chest out, and engages your lats, which is the entire point of the exercise.
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  • 17.3k
6 votes

Weighted exercises for lower abs

You can't target the lower abs, as there are no distinct upper and lower ab muscles, it's all just rectus abdominis, and you can't spot reduce fat either. Expect to need to get below 10% body fat for ...
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6 votes
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Are weights necessary for building muscle effectively?

I believe the overall consensus is that building straight muscle mass without weights is less effective. Here's a nice comparison of weight training vs callisthenics. My summary of it is the ...
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  • 4,587
5 votes
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Do I need to switch up my squat stance?

The answer with all questions of this manner is "It Depends". Specifically, the factors that influence the decision are: Are you competing in a strength sport? If so: How close to the contest date ...
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5 votes

Can I increase strength without lifting more weight?

mitro's answer is really good, but I'd like to add on it. It's going to be hard to really build strength without weight, but there are a few things you can consider in the meantime: Volume ...
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5 votes
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Is Lifting Weights at Home, Without a Rack, A Viable Option For Me?

1.If I get a small barbell like the C70 from Rogue, would I be okay with doing only the following exercises? Deadlift, Bent Over Row, Overhead Press Sure, they used that bar in the last CrossFit ...
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  • 6,954
5 votes

Why big weight bench press makes me feel less sore?

Delayed onset muscle soreness (DOMS) is what what we usually mean when we talk about soreness. Let me explain some basics before going to the bench press example. DOMS is caused in general by ...
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  • 388
5 votes

What exercises can help my hands and wrist get stronger?

Bottoms-up kettlebell. It will definitely increase grip strength. For example, one exercise I do is that I start in a squat and swing the kettlebell from the floor to the bottoms-up position as I ...
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  • 1,348
5 votes

How does a "seated chest press" machine differ from a regular bench press?

Generally, the main difference between free weights and machines is the use/non-use of stabilizing muscles. When you do any free weight exercise, you have to work to keep the weights on the correct ...
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5 votes
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Dumbbell weight steps don't match my next progress step

In this scenario, I would look at approaching linear progression with a different metric, perhaps with reps instead of weight. The following is an example of implementing the "Double Progression ...
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  • 4,587
5 votes
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Triceps training (long head)

tl; dr: You may not be training the triceps optimally by doing only one exercise, but you are not undertraining any one part of the triceps overall. The long head has its origin on the scapula, while ...
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  • 22.6k
4 votes

When starting weights, do I need to take breaks?

First off, excellent choice on taking charge of your physical fitness. 6-9 months can seem daunting, but really if you dial your nutrition in coupled with an effective training program you will see ...
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  • 14.9k
4 votes

Can weighted pull-up and dips lead to lower back problems?

Short answer Don't worry about it. Longer answer Weight belts are NOT going to give you any problems unless you pack on an obscene amount of weights. And this is a catch-22 anyway, because the ...
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  • 17.3k
4 votes

What are the differences between running with a weighted belt and weighted ankles?

Ankle weights will affect how you move your legs and put additional strain on your knees, which isn't a great idea. (i.e: it's a terrible idea) Weighted belt is a better way to add weight, but will ...
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4 votes
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What is the effective weight of the bar when I'm doing a landmine squat?

At the very bottom (barbell on the ground) the effective weight of the bar is half. The bar is supported at one end by you and at the other end by the landmine contraption and therefore the lifter is ...
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  • 4,587

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