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Weightlifting
Lifting barbells as a competitive event or conditioning exercise. Questions about training, rules or techniques are welcome here.
1,676 Questions
How often should you work your calves?
This all depends on whether the lifter is trying to build muscle size and strength or improve strength endurance (in essence, powerlifting vs. lifting for reps). If powerlifting, I tend to do 3 sets of 15 with heavy weight. When I lift for reps, I usually remove about 100 pounds (around 20-25% of your powerlifting weight) and lift for a timed minute as fast as I can for 3 sets. Also note that using freeweights for calf-raises is much more beneficial than using the nautilous. or leg press machine, as it requires balance and helps build stabilizer muscles that otherwise can't be worked. The best method for performing free-weight calf-raises is with the bar and weights across the shoulders as if you were going to squat, but just raise yourself on your toes keeping your legs straight and about shoulder-width apart.
Why does lifting weights stunt your growth?
There is no evidence that weight lifting stunts growth. In fact, bones can become stronger from the exercise. Science has proved that weight training will not stunt your growth even if you start at as young as 10 years old. The real danger is if your not supervised and have bad form injuries may occur.
Is it ok to lift weights every day?
It is not bad, but not good either. If you lift weights everyday, you should only do that for up to an hour. Your body cannot physically maintain a high level of energy to lift weights for longer than that. If you are thinking long term (as in lifting weights for a year or many months) then you should take every other day off. If you are trying to lift weights for a shorter time (3 months or less) and you want to lift weights as often as you can, take at least one day a week off (a good choice is Sunday).
However, if you work out too many days in a row, your body may get very sore. It is very wise to take at least one day a week off, if not 2-3. If you get sore, take a few days off in a row. You could end up tearing a muscle, ligament, or tendon if you decide to go through the pain. The saying "no pain no gain" is very incorrect. If you are experiencing pain, stop immediately. It is okay to feel fatigued, but pain is not good.
You shouldn't lift weights every day, though. You should mix the routine up. For instance, lift weights one day and do a cardio activity the next. Cardio activities include running, biking, going on the elliptical machine, doing a "stair master," or any other motion related activity. This will not only give your body a break from weight lifting, but will also allow your body to burn off calories in a way where you will build muscle and lose body fat.
You also shouldn't do the same weight lifting activities 2 days in a row. For instance, if you bench press, do arm curls, lower back extensions, and pull-ups one day, don't do any of those the next day. You need to let those muscles rest. The next day you should focus on the muscles that you didn't work out, like leg extensions, upper back exercises, curl-ups (or any abdominal exercise like the bicycle exercise), arm extensions (works the triceps), and dips.
Doing the max of any exercise is not recommended, though. The obvious danger in doing that is that you could easily pull a muscle, injure yourself, and possibly be too sore to work out for a few days. On whatever setting you do any exercise, you should be able to do 10 of them. If you are going to bench 25 lbs, you should be able to do that 10 times. If you are going to do a shoulder press on 50 lbs, you should be able to do that 10 times. A good strategy is to do 10, take a 30 second break, do 10 again (same machine), take a 30 second break, and do 10 more (still same machine). That way you will be able to fully maximize the machine and what muscle you are working and not just giving a small amount of effort.
If you are new to weight-lifting, don't overdo it on the first day. The first few days is the time where you will most likely injure yourself. It's definitely not fun when you think you can do a certain amount and come home only to find out that you are really sore and won't be able to work out for the next week. Make sure you stretch before you start lifting weights, and only do what you know you can do.
The biggest thing to understand about weight-lifting, or exercising in general, is that your body adapts very well. If you do 10 reps on 40 lbs. for anything, your body will be a little fatigued the first day (if 40 lbs. is a lot- it depends on what is heavy for you) and you will burn a good amount of calories. However, if you are still doing that after a week, you will have developed what is called "muscle memory" where your body will burn as little calories and use as little energy as it can to lift that amount of weights for that period of time. That is why it is very good to vary your workouts often. A pattern is good if you continually increase the weight level or reps, but if you know that you aren't going to, swtich the routine up at least every week. Here is an example routine in which somebody may do for a week. Note: All activities include 3 sets of 10 reps with 30 second breaks in between unless cardio.
Monday: Chest workouts (dips, chest press, bench press), arm workouts (bicep curl, arm extension).
Tuesday: Cardio (elliptical, running). Wednesday:Break (light cardio to stay in shape.)
Thursday: Abs (curl-up, total abdominal, bicycle kick), back (upper back workout, lower back extension), hips (dead lift).
Friday: Cardio (stationary bike, the wave).
Saturday: Legs (leg extension, leg press, leg curl, squats), shoulder (shoulder press, military press, vertical traction).
Sunday: Break (light cardio to stay in shape).
As the "Your body adapts well" section describes above, your body, well, adapts well. Make sure to vary when you workout what muscle, and how you work them out. Thus, you confuse your body and your workouts become very well done. You will notice results in at least 4 weeks if you truly follow these tips. However, it also requires you to eat well (i.e. no junk food every day). Eat lots of grains, fruits, vegetables, and lean meat. Doing so will really help your body stay in shape and get fit.
Is it better to use more weight but less reps to build muscle?
It depends what you want to do. I use a cobination of it. I would so 4 sets of 8 and the last set that you do, you need to make sure that you can barely get it but you can get it. If your just trying to get cut but not big, then just do reps, but if your trying to get big and cut then you need to do alot of weight and about 8 reps to 10 reps and do 4 sets of them.
How much weight should a 9 year old be able to lift?
It really depends on the size and sex of the child. For an average sized male i would say 60 or 70 lbs... For an average sized female i would say the same thing.
Does lifting weights burn stomach fat as well?
if you are not interested in bodybuilding or strength training you can lift light weights in a fast pace for many sets and reps so you can do a form of cardio while muscle-toning which means you burn calories which means you burn fat and also stomach fat(but remember that stomach fat is the fat that will leave the hardest from your body)... i'd say you do cardio as well...
Why you get headaches from weightlifting?
Getting headaches from weightlifting happen for a couple of important reasons. First off, you must make sure to properly breathe throughout your workout. Unstable breathing or incorrect breathing can be fatal to the amount of oxygen your brain and body have access to.
A second thing to make sure of is that when weightlifting you aren't straining yourself. Excess strain from lifting too heavy of weights can really put your body into unhealthy and damaging conditions.
Overall, make sure you are drinking plenty of water and following the standard weightlifting health standards.
What is the average squat weight for a NFL lineman?
About 500lbs is the average for most NFL halfbacks. Most NFL fullbacks dont carry the ball much but can squat more due to their primary usage in short yardage situations and in plays where they block either for the quarterback in the pocket or to open lanes for a halfback. However, these are just averages and being able to squat a lot doesn't equate to raw speed. I can squat 320 for 3 reps and cant run anything faster than a 15s 100m. Also, running backs generally are evaluated for their intangible skills such as finding the gaps and breaking tackles. Today weight lifting and speed training is more important at the high school level as a kid who can squat 320-400lbs can probably knock over a 5'10" 180lb linebacker with some ease even with little momentum. At the higher collegeiate levels and definately in the NFL no matter how much you can squat and get under the pads of a 6'3' 240lb linebacker you aren't gonna take him down with your legs. Most of the power comes from your running abilities and skill at breaking tackles and trucking people.
Sources:
I used to play middle linebacker, and a bit of defensive end, and occasionally blocked as a tight end and would run as a fullback as I weighed more than our running back and wasn't as fast but could hit like a ton of bricks. Also, I am obsessed with football!
Some do not know but he is either left or right handed but he plays for the ravens.
What does Mariusz Pudzianowski eat in one day?
Well a huge guy definitely needs a huge amount of food,
Here is a quote from Mariusz' of his diet,
Breakfast is 10 eggs and 2-3 pounds of bacon. Between meals, I eat lots of candy. I need it for energy. Lunch, at 1 or 2 p.m., is a double meal of a Polish pork chop, sauerkraut and potatoes. An hour later, I work out, then take lots of supplements: magnesium, creatine, amino acids, all that stuff, and more chocolate. Dinner is whatever meat I can get: steaks, pork chops, bacon, plus more sauerkraut and potatoes. After I work out I have a protein shake and more chocolate.
He eats everything and anything he wants, I guess you have to if you are 273 lbs and one of the worlds' strongest men.
What is the last name of the brothers operate the world of the proffessional bodybuilding?
Joe and Ben Weider.
How often should you do your strength training program?
Leaving a day's gap between two consecutive strength training workouts would give your body and all the muscles ample time to recuperate from the workout you did the previous day. Because, rest is what makes your muscles grow. If you work out every day you would not be giving your body enough rest to recuperate.
Which is better creatrine or protein?
Whey Protein! Creatine fills your muscles with water, so once you stop using it, you will feel weaker and your muscles will lose regidity. Protein actually builds lean muscle mass, which is more beneficial to you and will last longer if you stop working out. Not to say that muscles "disappear" if you stop working out, but you will lose your "strength" after a while (while your muscles may look lazy and such). In my opinion, never, ever use creatine. Sure, it may make your muscles look bigger faster, but it's just a step down from "fake" steroids (with the disbenefits of using steroids themselves). Just stick to 100% whey protein powder and you will be fine. Just make sure not to drink it before you sleep, because you will not utilise any energy/protein you gain from it, and it may be stored as fat. Drink it in the morning as a breakfast shake, and/or after working out. You really don't need more than 2 glasses a day, which will regularly provide you with 80 grams of protein (1 cup = approx. 40 grams or protein, depending on what type you get). So, take my advice and use whey protein. It is actually absorbed by your body faster than proteins in other foods. For example, the protein in milk is absorbed by your muscles in 1 hour or more. Protein in whey form is absorbed by the body in 30 minutes or so, making it much more useful for your muscles after a workout (when they are crying out for protein and nurishment). Creatine can't do this for you. Whey protein for the win!
Can you gain muscle if you work out at age 13?
yes, but you should consult a doctor first. too much muscle on a growing body can stunt the bone growth because the muscles are always pulling on the bones. Or this could just be something i heard, check with a doctor before starting any exercise routine
How much should a 8th grader bench?
If you're a male, 100% of your weight means you're in great shape. Putting that into numbers and for lesser purposes, a good one-repitition bench max by the end of the eighth grade should hover around 105 lbs.
Well it depends of course on whether you are referring to natural bodybuilders or not. and of course height differences will create great variables.
The average, beginning bodybuilder of average height usually walks onstage in contest condition at between 140 and 170 lbs. More advanced natural bodybuilders with several good years under their belt can walk onstage at heavier weights, in the 175 to 195 lbs range. But the very best natural, average height bodybuilders can weigh over 200 lbs onstage, but this is very rare for any natural under 6 ft tall.
When you're talking about Non-tested bodybuilding events, then obviously there will be steroid users and the weights we speak of will be higher. Sometimes much higher.
220, 240 and even 260 lbs are all possible for an average height, steroid using bodybuilder. Jay Cutler, 2010 Mr. Olympia, who stands only 5ft 9in, weighed 268 lbs in contest condition....but there have been larger guys than even him. Markus Ruhl, Ronnie Coleman, Dennis Wolfe, Gunter Schleirkamp, Art Atwood, Greg Kovacs, and Lou Ferrigno have all weighed more at some point, anywhere from 270 to 320 lbs onstage!
Yes, it is possible to have less muscle mass than a body builder but still to lift far more. Body builders, such as Ronnie Coleman and the renowned Arnold Schwarzenegger, strive to sculpt their bodies for purely cosmetic reasons. They are strong, certainly, but strength is not their endeavor.
To support my claim that . . .
"Yes, it is possible to have less muscle mass than a body builder but still to lift far more."
. . . I will provide you with links to two youtube videos. The first shows Ronnie Coleman bench pressing 495 x 5. Look at how huge he is. The second video shows another man, who is still muscular, but much smaller than Coleman, benching 500 x 10.
Coleman 495 x 5 bench: http://www.youtube.com/watch?v=rMEgKgZOJi8
Allen Baria 500 x 10 bench: http://www.youtube.com/watch?v=zO6buEbEvQo&feature=channel_page
Lastly, I will leave you with a relatively skinny wrestler, bicep curling 50 pound dumbbells (per arm) with good form. Look at how strong he is for his size!
http://www.youtube.com/watch?v=4FM1z6sUMB0&feature=related
I hope this helps :)
How much can the average man incline bench press?
Incline bench press average would depend on the person weight and if they are a beginners or not ... but I have compiled a list for beginners ...
Weight ... lift lb ...
105-120...156lb
121-135...171lb
136-155...186lb
156-170...201lb
171-185...216lb
186-205...231lb
206-225...246lb
226-245...258lb
246+........264
How much weight can the average woman lift?
sorry I can't answer the question you have 88 min to live
Can weightlifting help you to lose weight faster?
Yes. Here is why: an effective program of weight training (including proper nutrition and rest) will increase your amount of muscle mass. A given quantity of muscle mass burns several dozen times more calories than the same quantity of fat. Therefore, if you increase your quantity of muscle mass, you will burn additional calories 24 hours daily. In fact, it is difficult to sustain weight loss without weight training.
What kind of injury can one sustain from improper weight lifting?
You can do a lot to yourself by improperly training. Most of the injuries are muscle tears that heal easily enough, but some are not so pleasant. You can do some serious damage to your back, including spinal injuries. It's also pretty easy to mess up your shoulder through impingement and rotating it in ways it would rather not. Finally, you can really easily hurt yourself if, for example, you're trying to squat too much weight in poor form, and you fall over with a couple hundred pounds on your back.
For a toned body is it better to use heavy weights or light weights?
it really depends on what you want as the results...big heavy muscles...heavy weights..nice looking muscles..but slower, light weight lol low weights and high reps give you lean muscle, you may not see it if ur not flexing but when you do its there. heavy weights and low reps give you big bulging muscle and isn't really defined at all. high reps are usually 12-20. low reps are usually 6-8.
How do you gain 5lbs of muscle in one week?
In three or four weeks you can lay a good foundation. It's unlikely that, unless you have a very low percentage of body fat, you'll be able to see any muscular development in three weeks. Your poundages, however, should increase, which will demonstrate a strength gain. There's no trick to it. Train hard, plenty of rest and sleep, and eat properly.
Do the basic, multi-joint exercises, namely, squats, deadlifts, presses, rows, dips, and chins. Focus on overall growth. You can also use other multi-joint exercises such as farmer's walk or sled pulling, but generally avoid single-joint exercises. You must eat correctly. For example, you should be ingesting plenty of protein from natural sources and avoiding refined processed carbohydrates. Drink plenty of water. Avoid over-training and get plenty of rest. It's better to think of it as a lifestyle. For the free exercise and eating plans to get you started, see the page links, further down this page, listed under Related Questions.
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