Dave Liepmann
  • Member for 10 years, 5 months
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Pull-ups: What are the pros and cons of doing a big number of sets?
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2 votes

Volume is an independent variable that can be used to overcome the body's acclimatization to training stimulus. This is particularly useful when the exercise is done for high reps, such as with simple ...

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Is Upright Row a good alternative to Overhead Press for people with rounded shoulders?
5 votes

I've found overhead presses to be a poor way to fix a programmer's hunch. Pulling exercises like barbell rows, deadlifts, and pull-ups have helped me much more in that regard. Since any program for ...

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What are the trade-offs of weight versus repetition?
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94 votes

Your goals and your current level of progress determine the number of sets and reps. Possible Goals Training for strength, power, endurance and hypertrophy all require a different number of sets and ...

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Optimum rep duration for muscle/size gains
2 votes

Lifting fast will make you stronger, but strength is not hypertrophy. However, strength will help you increase volume, and volume is one of the primary causes of muscle growth. For more on volume's ...

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'Knees out' cue with front squat - could this be a source of minor knee pain?
2 votes

When I front squat i tend to attempt to perform the same moment as the back squat, but with anterior loading. This is not how I front squat. Though quite related and quite similar, they are distinct ...

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How to do the 20-rep-Squat routine?
3 votes

Literally nobody knows what weight you should use. You need to find the correct weight for your 20-rep-squats by trial and error. You must balance bravery and confidence (to challenge yourself) with ...

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What is a bodyweight-only strength workout with a few compound exercises?
3 votes

When I don't have access to weights, I try to get in as many of these as possible: Push-up work (either regular, handstand, or Hindu) Pull-up work (either chins or pull-ups) Squat work (either Hindu ...

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Are calories the only important aspect of a diet?
7 votes

Calorie Counts are Wrong John Kiefer debunks the "a calorie is a calorie" argument thoroughly and scientifically, with diligent use of references: The Idea Given two diets identical in ...

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How should I train to increase my push-up maximum from 20 to two sets of 100?
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17 votes

The end of February is twenty weeks away. With that much time until the competition, you should periodize your training into a general preparation, specific training, and competition lead-up. Doing ...

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MadCow Routine - When to stop / restart?
4 votes

You don't "start over" unless you stop lifting for several months. The point is to always be stronger for the rest of your life. The point is not to lift the weight and then pretend you can't lift the ...

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Why am I not growing muscularly?
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7 votes

light weightlifting This will not build muscle for you. Lift heavier weights. some cardio excerise This fights your effort to gain muscle. Consider doing less cardio if you want to grow muscle. ...

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Can a routine be designed around deadlifts?
3 votes

Why 1x5 deadlifts so often? One heavy deadlift set to five reps can be plenty for most people. Most novice programs don't include a lot of deadlift volume because there's no need for more than one ...

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When should I do accessory work?
2 votes

I'm not saying I can back this up with strong direct evidence, but doing things in any order other than Primary heavy compound core lifts Accessory work ...feels insane and wrong to me. So yes, I ...

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Should I grind or should I fail?
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5 votes

There's acceptable "grind" and unacceptable grind, and I don't trust novices to tell the difference. Someone in your position--which I assume means, a beginner doing a novice program with an ...

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Should strength training be altered according to whether you're seeking size vs strength?
2 votes

People don't accidentally gain a lot of muscle, even by strength training. Gaining a lot of muscle requires hard work in the gym and at every meal. This is not something you should worry about. It is ...

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Can I increase strength without lifting more weight?
9 votes

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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Farmer's walk: weights and distances
6 votes

Dan John recommended one-half bodyweight in each hand to me as a starting benchmark to strive for. (Apparently this is his goal for high school girl athletes.) I found this useful. I don't go beyond ...

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Can starting strength be morphed to fit hypertrophy purposes?
4 votes

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 ...

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Bulk or cut? (pics)
7 votes

You are skinny-fat. Stop dieting. Lift heavy, eat more: this will make you strong. What you eat should be high-quality food; skip the soda and sweets. Don't think of it as a "bulk"--just eat as much ...

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Plateau Chest/Back - Need New Routine
4 votes

You're spending too much time benching light and doing heavily-counterweighted "pull-ups". Instead of doing 36 light bench press reps and 3 or 4 heavy reps, do 15 to 25 heavy reps. Three to five ...

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Suggestions for Wendler 5/3/1 template with calisthenics
1 votes

Exercises at the end of the workout improve the least. That doesn't mean they don't improve, they just improve more slowly than things put earlier in the workout. If a muscle-up is your goal then I'd ...

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Using a resistance band to work the upper back -- not working
1 votes

Soreness is not an indicator of effectiveness. Bands do not provide the most strenuous resistance. A more efficient exercise to work the upper back would involve pulling and bracing exercises using ...

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Low bar Squat: Hyper arched back, slight bend in knees and arm position
1 votes

What really helped me understand proper back arch without overextension was this Kelly Starrett / Mobility Workout of the Day video. The key idea is just this: squeeze your glutes (your butt). That's ...

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How to safely release the bar in the power rack when doing squats?
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4 votes

The safety bars should be set a few inches below the lowest the bar could conceivably go during a successful squat. This way, if the squat goes wrong in any way, you just lower yourself to the bottom ...

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What are some good stretches to help with squatting?
6 votes

Mobility in the hips is often just as much a problem as tight shoulders and hamstrings. Squatting early and often helped me. General practices I improved my squat by: ...sitting in the bottom of a ...

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Exercise that loads hamstring whilst reaching its peak ROM?
1 votes

The Romanian deadlift is basically the definition of what you're looking for: loading the hamstrings (and glutes, and spinal erectors) anywhere from lightly to substantially but sub-maximally.

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Breaking plateau on grease-the-groove chin-ups
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4 votes

You're not really greasing the groove right now, and greasing the groove may not be the path to your goal. Six sets of 3-4 pull-ups between squat sets is not greasing the groove--three days a week, ...

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Effective warm-up before weight lifting circuit
2 votes

The best warm-up for lifting weights is neither 10 minutes on an elliptical nor going straight to the first exercise using low weights. Per weightlifting coach Greg Everett: When it comes to ...

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What are the functional effects of hypertrophy?
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6 votes

Hypertrophy is the sole phenomenon of muscles getting bigger. (This can be considered a distinct physiological process, but is difficult if not impossible to trigger separate from increases in ...

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What exercises would make up the minimum, complete, general fitness workout?
14 votes

What is minimal? We can minimize equipment, we can minimize time, but to determine the minimal exercises we need to know more about who is asking the question. Someone who is morbidly obese with ...

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