Ask MetaFilter questions tagged with lifting

Favorite Fitness Blogs?

pyrom — Sat, 19 Dec 2009 17:23:18 -0800

What are your favorite Running/Weight Lifting/Fitness blogs? I'm an avid runner/weight lifter, and reading about people who do the same help to keep me motivated. What are your favorite fitness blogs?

(I read Runner's World and Stumptuous frequently)

I'm looking for a good set of free weights for my apartment. Any suggestions?

decrescendo — Sat, 19 Dec 2009 15:15:21 -0800

I'm looking for a good set of free weights for my apartment. Any suggestions? I'm looking to buy some free weights to use in my apartment. Does anyone have any recommendations?

I've seen PowerBlocks advertised before but I've never seen them in person.

Anyone have any ideas?

Or should I just finally suck it up and go to the gym? I seem to be avoiding that for some reason. I feel like I want to be a little more in shape before I take the gym plunge. Is that stupid?

Some weightlifting queries

miraimatt — Tue, 01 Dec 2009 20:42:27 -0800

How often should I lift weights? and when I do, how much weight should I lift to achieve my goals? Right now I try to work out four to five times a week, doing either 45 minutes of cardio and some weightlifting or just 60 minutes of cardio.

Question #1) I've heard before that you should wait two days after lifting weights to allow your body to recuperate and build muscle and such. Does this mean that I should wait before lifting weights using those muscles again, or lifting any weights again? Would it be detrimental/not useful to do some upper body weightlifting one day and some lower body weightlifting the next day?

Question #2) This question is kinda vain, but I'm kinda short, stocky, and as a result of some time spent doing lower body focused activities like running & such, I think my upper body should be larger compared to my lower body. Am I correct in thinking that in order to achieve this, but keep things good fitness-wise, I should be doing a significantly higher number of reps of a significantly lower weight when I do lower body weightlifting exercises?

For what it's worth, I'm about 20lbs away from being within the acceptable BMI range.

Are full squats bad for the knees?

pyrom — Sun, 02 Aug 2009 19:48:25 -0800

Are full squats (below parallel) bad for the knees? I started a workout routine several months ago, and recently changed my squat form so that my thighs would go past parallel when bending down.
A friend of mine told me off, saying that "anyone who knows anything" about lifting knows that such form is "very bad" for the knees. I tried to explain my point to two other (male) friends, who then both affirmed my first friend's sentiments by telling me I was very inexperienced.

MeFites, help me determine whether my research so far is correct! Links to credible sources are much appreciated (for possible gloating to said friends).

Thanks!

How do you motivate yourself to train?

ludwig_van — Mon, 20 Jul 2009 17:59:57 -0800

Strength trainees: how do you keep yourself motivated? I'm looking for thoughts from weightlifters, powerlifters, or anyone else that has squatted more than their own bodyweight with a barbell.

How do you deal with motivation and the mental aspect of lifting heavy? My problem is that lately I tend to get nervous and worried about training, mostly about squatting, which I do 3x/week. I worry that I'll hurt myself, or aggravate one of my niggling pains, despite being confident about form. I worry that I'll fail to complete all of my reps. I worry that it will be very difficult and unpleasant. So I put off leaving for the gym, get there later than I want to, and then have to rush through my workout. Usually a lot of the nervousness bleeds away after my first work set, but it always comes back the next time. It's not rational, but I can't seem to shake it.

The obvious solution would be to find a training partner, but that doesn't look like an option for the moment. So, how do you make yourself sack up and go through with it if you train alone? I've found that the right song can help me clear my mind, so musical recommendations are welcome. I like indie rock, and my current lifting mainstays are Wolf Parade, Handsome Furs, and The Hold Steady. Any mental tricks or other suggestions would be appreciated.

Help me, MeFi Meatheads!

FuManchu — Thu, 16 Jul 2009 05:56:10 -0800

Is there training method to add definition to muscles after gaining strength? Or, do I just need to accept my curious frame? I'm curious if there's a way to train in order to add definition to my muscles.

I was recently called out by a friend as having "chicken legs." They weren't wrong: knobby knees, no definition in the calf, thin looking thighs. My entire body is actually pretty similar. I'm a guy, 6', 175lb, look like 130lb. I'm usually comfortable poking fun at my weaknesses, but this struck a nerve.

The thing is that my legs are pretty strong from a leg-focused sport I trained in when younger. On Nautilus-like leg machines, I can easily do several sets of 10 reps on the top weight (e.g., ~350lbs for leg extension, ~400lbs for leg press and calf extension, don't remember the others off-hand), and can do ~400lb squats. My upper body's not as strong, but not the little-girl level you'd think by looking at me.

When I was training for sports, this didn't make much difference to me -- performance was more important than appearance. Now I'm older, and starting to get a skinny-guy gut from a more sedentary lifestyle. I'd like to either (a) not get called out on being scrawny, or (b) stop my urge to 'correct' people about my strength.

Are there training methods that people use to get the muscle-pop look? Have I somehow been cheating at the lifting I've been doing? Or is it just genes, and I have to accept my lot?

I need to start working out, but other than my lack of motivation, not having a workout plan is keeping me from starting. How can I solve this? Personal trainer? Websites?

decrescendo — Mon, 13 Jul 2009 18:31:13 -0800

I need to start working out, but other than my lack of motivation, not having a workout plan is keeping me from starting. How can I solve this? Personal trainer? Websites? I feel like having no direction and structure is keeping me from working out. Yes, I realize working out without a plan is better than not working out at all, but I think I'm the type of guy that needs a plan for this.

I'm trying to bulk up. I want to gain weight and gain muscle. I'm 6'3" 185 lbs. How should I go about this? I need some structure.

Help me be a stronger person

misha — Wed, 20 May 2009 10:06:36 -0800

I work out at home. I'd like to add some free weights to my workout routine, but I don't know where to start. I'm naturally introverted and prefer working out at home to going to a gym. So I have a stair machine set up in front of a TV and also do sit-ups and push-ups. If I get bored I head to the living room and put in an aerobics or belly dance video.

I really feel like some free weights would help tone my upper body and add more to my workouts.

I have some dumbbells...somewhere, but they are really light, and anyway I feel that I need different weights for different muscles (biceps can take more than triceps, I'm pretty sure). What weights do I need to get started?

I also wonder if I should have a bench? I'm not planning on building muscle or anything, just toning up, so would that be overkill? I'm thinking of setting up in our den, if I can free up enough space--is there a problem because it's carpeted?

Lastly, any suggestions for a routine to start out with?

Weight training: where to go from here?

Jason and Laszlo — Sat, 02 May 2009 08:46:21 -0800

Weight training: where to go from here? I had a few sessions with a personal trainer and he showed me some basics. Now I feel I've got those down, and ready for something new (but can't afford him again right now). What should be my next step? I'm still pretty new to weights, and not looking to body build, just increase muscle tonality and strength. Here's where I'm at now:

Day 1: triceps and chest
Tricep cable: v-bar, ez curl, and rope
tricep kick back
chest press
chest fly
incline chest

Day 2: legs
leg press, lunges, leg curl and leg extension

day 3: back and biceps
bicep curl on cable with ez curl bar
assisted pull up
lat pullup
seated cable row

day 4: shoulers
reverse fly
lateral raises
alternating front raises
incline shoulder press

usually do abs exercises between sets

It's my understanding that I should introduce new exercises into the mix, so as not to keep doing the same thing for months. many thanks

Squatting with a barbell: I fall backward or my torso bends too much forward.

zeek321 — Fri, 13 Feb 2009 14:10:05 -0800

Squatting technique with barbells: I either fall backward or I bend too much forward. I am having *exactly* the same problem as mkawa2k3 describes here:

http://stronglifts.com/forum/squatting-falling-backwards-when-keeping-chest-up-t12244.html

And I mean, exactly. That includes the knee issues when he started playing with his stance. As far as I can tell, the videos don't look like me. I have the bar lower on my delts.

How can I keep my knees from hurting? How can I prevent myself from tipping over or bending forward too much?

(I want to do *this* kind of squat, if possible, because it's the most balanced version in terms of which muscles it works.)

Barbell-less Routine

PaulingL — Mon, 02 Feb 2009 17:29:08 -0800

I need help planning a DB/upper-body only weight lifting routine! I am basically looking for a weight lifting routine that does not include barbells or leg work.

Without getting too much into the logistics of things, barbells won't be an option for the time being. As a runner who logs over 60 miles/week, I am more concerned with increasing the strength of my upper body rather than tire out my lower body.

Some of the specifics I am looking for are compound exercises (the more muscle groups worked the better) but some isolation exercises are okay as well.

It will be done three days a week.

Any input would be extremely appreciated!

Forearm Pain When Doing Bicep Curls

mpls2 — Wed, 14 Jan 2009 07:09:33 -0800

When I do bicep curls, my forearms feel like they're going to snap in two. I suppose I should rest them, but how best to work my upper body without stressing my forearms?

Moving from Starting Strength to bodybuilding

ludwig_van — Wed, 12 Nov 2008 11:24:33 -0800

I think I'm about ready to move on from Starting Strength and I'm looking for bodybuilding routine. I started on the Stronglifts Beginner program in June. In September I switched to the similar Practical Programming Advanced Novice program. Both are based on Rippetoe's Starting Strength. By my estimation I've just about reached the intermediate level and it's time to change programs again.

My current stats: 23 year old male, 6', 160 lbs., ~12% bodyfat. My best lifts in pounds: Deadlift - 280 1x5, back squat - 245 3x5, front squat - 170 3x5, bench - 160 3x5, OH press - 115 3x5.

I've surpassed 1.5 bodyweight on the squat and I think I'll stall on it soon. My deadlift can probably stand a few more increases. Both my bench and OH press have recently stalled hard. I'm not interested in any kind of competitive lifting -- my goals are mainly aesthetic, so I'd like to start a bodybuilding routine.

I realize that an intermediate program must by definition be more complex than a beginner program, but I'd love to find something as simple, clear, effective, and easy to follow as the starting strength variations I've been doing. Can you recommend a program? I feel lost in a sea of options.

Fat burning mysteries!

Willie0248 — Thu, 28 Aug 2008 12:50:16 -0800

Attention Fitness Gurus and Gurettes: Let's set me straight on about these fitness misconceptions and mysteries. I gotta get in shape! Alright, we've all heard a million different pieces of information on the subject of fitness and about half of them contradict one another or just seem so ridiculous as to be... ridiculed. So here we will answer these questions for us poor ignorant flabbos ONCE AND FOR ALL.

1. What's the deal with losing fat and gaining muscle at the same time? You hear people saying that they want to do this very thing, but it seems like an impossibility. To put on muscle, you need a calorie surplus, but to lose fat you need a calorie deficit. What the heck? Is there some magic window of calories you can eat to achieve both? What's the point of doing cardio to slim down if you're trying to put on muscle?

2. How much protein do you actually need? I've heard trainers say that too much protein is just passed through the system, so don't waste money on powders and bars, but then another trainer will say that we need like two hundred grams of protein a day. How much is too much, and when should you consume it to ensure it's being used by the body?

3. Is there really any advantage to using freeweights as opposed to weight machines?

4. How often do you need to work a particular muscle group to keep it growing? Some plans say to work a muscle group once a week, but others say three times a week. If once per week is enough to build 'em up, is there an advantage to working them more often?

5. Which is best for building muscle: More weight and lower reps, or less weight and more reps?

THese things confound me, and I'm sure a lot of other people too. Help us solve the mysteries of fitness, and also maybe add a few tidbits of info of your own.

Heavy and strong. What now?

acidic — Tue, 05 Aug 2008 13:01:51 -0800

How does the ability to lift weight change with significant weight loss? In females? I'm in my early twenties; have been lifting weights off and on for about five years. I'm relatively tall and large framed for a woman-- 5'8" and 190 lbs-- and from the beginning, I've been able to lift a lot more than the other women at my gym. Nothing drastic-- I'm not very serious about it-- but probably about double what I see other people doing. I've never stuck with weightloss efforts for more than a few months (or a dozen or so pounds) so I've always been able to increase weights with no problem. But if I were trying to lose, say, 40 pounds, would I expect my capacity to lift weight decrease by virtue of my decreased mass? How do I manage this?

Related: are there any training guidelines or other resources for someone like me?

Nutrition for weight training.

2or3whiskeysodas — Tue, 24 Jun 2008 08:59:46 -0800

Favorite books or websites dealing with good muscle-building nutrition? I have seen the light, maybe: I've been weight-training to add some muscle but eating to lose weight, and that's not working. I'm thin enough at this point, so I'd like to try a new diet or two and see what works.

I'm down to hear the hive's general advice, tips and such, but am more interested in books and web resources. I do best with "programs". Also, this isn't terribly important, but I'm not really into the macho bent at sites like t-nation.com; if that could be avoided, great. But if there's exceptional information within, I could put up with it.

Thanks in advance!

What is the recipe of the gods?

mcarthey — Wed, 11 Jun 2008 12:19:09 -0800

I am looking for THE book for exercise and nutrition programs. I realize this is a topic that is often debated in many different forums and blogs throughout the Internet, but I am looking for an authoritative book on supplements, nutrition and exercise. I own a large number of books myself, but the information I have acquired over the years is spread thin, and oft-repeated, in a variety of sources. Primarily I would like the book to feature a tried-and-true "recipe" of exercise, nutrition, and supplementation. I have experimented with a number of programs, but have yet to develop one of my own that works for me. That said, I have lost a good amount of weight, but feel I am missing something.
I am not looking for a Joe Weider or Men's Health or Body for Life program, but instead a scientific oriented manual on the hows, whys and whens of the program and supplementation. Basically, I need a pre-made program that I can stick to and follow. I am in my late 30's and have lifted weights for nearly 20 years.

I want to pump ME up...

odi.et.amo — Wed, 28 May 2008 07:35:56 -0800

I'm going to start working out... But what should I do? My friend and I decided to finally start using the gyms at our apartments. We live about 3/4 of a mile from each other, so we'll alternate biking to the other's complex and work out there.

We both do a bit of biking on the weekend, but typically not more than 20 miles at this point.

I've never worked out before, except for starting to ride a bike again late last year. I'm 25, 5'2", and between 130-140 pounds. I want to get and stay somewhat lean and have the same routine each week just getting progressively more difficult (e.g., Mondays are always abs, Tuesdays arms, etc). I'm not overly concerned with losing weight - I just want to be healthier overall and get the typical benefits that a regular workout routine provides.

The gyms have the "usual" gym equipment as far as I can tell, but I'm at a loss as to 1.)what and 2.)how many times to do things.
My semi-cardio warm-up and cool-down will be walking or biking to/from our respective gyms, but what should I do in the middle?

What is a good daily diet for someone looking to get cut?

wildrain2008 — Thu, 01 May 2008 19:20:25 -0800

What is a good daily diet for someone looking to get cut? I like routines so I don't care if it's the same for most of the week. In fact I'd rather it be the same so I don't have to really think about it. Some background:
I've been going to the gym 3 days a week for almost 2 months.
So I know this is too early to expect results, but I can say that I feel them—my abbs have gotten harder and I see some body definition. Problem is there's still flab! I'm not fat, I weigh 190 and I'm 5'11. I want the flab gone! I want to see definition!

Currently this is what I eat:

bkfast.. rarely on time if I even have one.. usually vegetable omelet and ice tea (low sweet)

lunch: salad with dressing or if hot plate.. meet/potatoes/steamed veggies

dinner: meet/broccoli/mushroom stew.. (my own creation.. my fav)

supper: ah .. anything i can get my hands on in the fridge.. fruits/yogurt... sweets..

My ears are opened.. what do you guys suggest

Fighting Blubber—The Gym Reassurance Questions.

wildrain2008 — Sun, 20 Apr 2008 08:06:36 -0800

Fighting Blubber—The Gym Reassurance Questions. INFORMATION:
=================

Background: So here's the deal, during late high school and early college I hit the gym on and off for a month or so, always breaking my routine and never getting the the exact point that I wanted to reach—which was getting cut like B. Lee but with a bit more mass.
After college work left me drained so even though I had time to hit the gym after.. I rarely did.

Negative Result: The result of not hitting the gym was not so much as getting overweight (I have a relatively fast metabolism) but rather the addition of blubber... that fat over the 6 pack and the love handles and especially Gluteus Maximus.

Resolution: After a year I switched jobs (on my new job 5 months now) and I've forced myself to get back into shape—watching my diet and resurrecting my gym routine. My current weight is 190lbs, I guess that's not so bad for a guy who's 5'11. But there's definitely has room for improvement from what I've read.

The Stalling: So I've been hitting the gym 3 days a week for almost 2 months now. My routine involves 30 mins of jogging or stationary bike, followed by 45 mins to an hour of weight lifting.

Weightlifting Routine breakdown:

Bench Press: 3 sets/ min 127lbs max 157lbs
Lat Pull Down: 3 sets/ min 90lbs max 100lbs
Sitting Bicep Curl: 3 sets/ 22.5lbs
Tricep Pull Down: 3 sets/ 40lbs
Dumbell Shoulder Press: 3 sets/ 30lbs
Butterfly: 3 sets/ 110lbs
Shoulder Machine: 3 sets/ 70lbs
Glutes Leg Press: 3 sets/ 260lbs
Abb Death Circuit: 3 sets of: hard medicine Ball leg lift, large medicin ball crunches (lying on top), standing oblique lifts (45lbs each side)

Positive Results: I've noticed definition on my body in general and the showing of the 3pack lol upper abbs.

Again my goal still remains to: to get cut up but have a bit more mass than just the average kung-fu fighter lol.

QUESTIONS:
=============

I know that 2 months at the gym is a short time for me to expect major results, but I would really love to get rid of the blubber that is still covering the results that I'm trying so hard to improve (aka the muscles and the tone that is slowly appearing.. again very slowly lol).

1. How many moths do I have to wait to see substantial results aka the evaporation of this darn flab?

2. Is there anything I can do to improve the weight loss but not damage my other goal (building mass)?

3. My brother after a year of swimming completely transformed his body, would adding maybe 1 or 2 days of pool to my overall routine damage or improve the results I'm striving towards?

END NOTES:
============
I told myself this time that I'm never quiting gym again.. and it looks like I've caught the gym bug as I get antsy (like an addict) towards the end of my work.. to get back into the gym.. :)

Andy advice is always helpful.

Need Help with lifting program and supplementation

Ezrie — Mon, 31 Mar 2008 22:49:52 -0800

I have been training seriously for about 1 month now. I am 28, 5'11" and weigh about 240 (lots of flubber.) I have noticed that I am putting on good amounts of muscle and adding good strength as well (the beginner effect I guess), as well as losing inches of my waist. I am hoping for a little help with my program and supplementation. My Program is as follows

Monday, Wednesday (all 4X8):
Deadlift
Front Squat
Good mornings
Calf Raises
Shin Raises
Reverse Lunges

Tuesday, Thursday, Saturday (all 4X8):
Bench Press
Lat Pulldown (prone)
Lat Pulldown (supine)
Barbell Curl
Hammer Curl
Face Pull
Dip
Shoulder Press
Concentration curl
Overhead tricep extension

My questions are as follows:
1)Are there any glaring holes in the program?
2)Can anyone suggest an order to progress through the exercises? Right now I usually do them in a random order different almost every night (except I always deadlift first on leg days, and I try to do the compound movements first on all days)

As far as supplementation, I currently have a whey protein shake with 60 grams of protein after my workout, in addition to two other shakes in the day for another 40 grams total. I also take flax seed oil in pill form and one tablespoon of fish oil in the morning. I also just bought creatine powder and bcaa and have no idea when to take them or how much to take.

I am not sure if I am timing the supplements correctly, or if I am over/under doing the supplements in general. Any help will be greatly appreciated.

Thanks

Chicago chalk?

AceRock — Mon, 14 Jan 2008 17:25:02 -0800

Where can I find climbing/weightlifting chalk in Chicago? I'm having trouble tracking some down. Anyone know where I can find some? Preferably somewhere in city that I don't need a car to get to. Thanks!

Is this an adductor pull or something else?

craniac — Tue, 18 Sep 2007 12:58:06 -0800

I have a recurring muscle strain, but it's not a hernia. I went to a urologist, and he said he could feel some "pressure" and it might be a pre-hernia (?) but it was not a hernia. There is nothing scary protruding, and the soreness (which isn't terrible) is about five inches below my right hip bone, just above the crease of my leg, if that makes any sense.

It seems to be aggravated when I lift heavier items with my right arm or overload my should bag to about 20 lbs.

I have insurance and will see either a urologist or other specialist soon.

In the meantime, however, are there exercises and stretches I can do to keep from re-injuring this area, assuming it is a pulled muscle and not something hernial or bacterial?

Another movement that seems to aggravate it is when I am wearing clipless pedals on my recumbent, riding uphill, and pulling on the pedals and/or the handlebars.

Have you experienced this? Does this sound like a standard adductor pull?

How to Handle Moving Something Above Your Weight Limit?

WCityMike — Thu, 05 Jul 2007 09:29:27 -0800

Can you safely hire someone to lift something heavier than you can handle? Or are there safe means out there of moving something heavier than your ability to handle? I had previously asked my fellow Mefites about whether or not I should take out my air conditioner when the weather gets colder. Although there were good weatherproofing strategies given, a Mefite who lives a few blocks from me confided in e-mail that after having left her air conditioner in the window last winter, she found herself freezing throughout most of it, despite insulation attempts. That, coupled with other remarks, has made me lean heavily towards taking it out of my window come fall and putting it in this large bin. (I can then drape a blanket over it and just have an endtable of sorts for the winter and following spring.)

However, my primary means of getting this done may not be available, and my secondary means is altogether shot. In the past, my landlord actually required tenants to have the building's superintendent put in or take out their A/Cs, to avoid potential damage to the windows. However, the building is in the process of being sold; I'm unsure of whether my new landlord will be similarly willing to assist. My backup means would have been, had the first fallen through, to ask my best friend to assist me in taking it out of the window. However, that friendship, sadly enough, looks as if it may have dissolved altogether — leaving me doing the "lone wolf" thing for a little bit.

I know that I'm able to lift a 50-lb. box of paper from the floor, but I also know that's near my maximum limit: I'm primarily focusing on weight loss at the moment, and plan to focus on muscle-building a little later in the journey. I also strained my back muscles (trapezius, erector spinae) a few years ago, and that's made me real wary of hurting them again and more significantly. The air conditioner is a bit over ninety pounds, so I'm fairly sure it's over my limit. (I've also seen stronger men then I have difficulty with it, I presume due to its dimensions — the UPS delivery guy was able to get it up the stairs, how I don't know, but the superintendent needed help to do it himself.)

If the new landlord proves unwilling to move it, I'm going to need to figure out some other way of getting it out of my window. Is this a situation where I could hire someone — in essence a "professional strongman" — to move the air conditioner into the bin? And if so, what steps could I take to (a) make sure I'm not giving access to my home to a thief, and (b) make sure he doesn't hurt something (or fake a hurt) and then sue me?

If the possibility of (a) and (b) make the above idea a bad one, any other ideas for how I might safely move the unit into the bin myself without endangering my back? I really don't want to do the "slipped or ruptured disc" thing, as you might imagine ...

Slang, Colloquial, Street terms for theft, shop lifting, pickpocking, general crime, the taking of property/ ownership

complience — Wed, 06 Jun 2007 05:24:35 -0800

please give me, all your Slang, Colloquial, Street terms for theft, shop lifting, pickpocking, general crime, the taking of property/ ownership, conartisty im looking for all Slang, Colloquial, Street terms for theft, pickpocking, general crime, the taking of property/ ownership that anyone has ever come up with or used... historically and currently

from cockney slang like
tealeaf = thief
&
halfinch = pinch

to general terms like
Adsa pricing it & five finger discount.

im basically looking to make a big list, but at the same looking for the more obsure terms I might not have heard of and havent seen on urbandictionary.com