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How to fit cardio in alongside heavy lifting
Hi guys I'm currently lifting heavy with a full body program for 3 days a week. My goals are to maintain or increase strength whilst losing my last 6lbs of fat. I'm currently doing about 10 minutes of cardio after each lifting session, I either do 10 mins on the step machine or 10 mins incline fast walk on the treadmill at…
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Weight training whilst at a calorie deficit
Hi guys, just wondered what everyone's experiences are of weight training on a calorie deficit? I'm a 40 year old woman, 5 foot 7, 143lb, and I've been heavy lifting for about 18 months now and love it. My body has changed so much - scale weight hasn't changed at all and I've definitely lost a lot of fat and put on some…
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Hip stiffness after bench press?
Hi guys, I've been heavy lifting for about 12 months now. In the last couple of weeks I've been focusing more on my bench press. I've been reading up on technique etc and realise now that it is a full body exercise in that I need to squeeze my glutes and drive it up through my lower body. In doing this I've noticed that…
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How to replicate back squat with dumbells
Hiya, after months of working on technique and form I have finally managed to back squat with a barbell! I'm doing 25kg, 3 sets of 8 and breaking parallel. However my gym doesn't have a squat rack and I don't think I could get a 30kg barbell safely onto my shoulders. How can I progress from here? In the meantime I will…
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Failing on weights/unable to complete sets
Hi I did an upper body weights session yesterday after a break of about 3 weeks. I knew it would be hard, and struggled to complete my sets. For example, on dumbell overhead press I aimed for 3 sets of 8 with 8kg dumbells. I completed the first set, but only managed 6 reps on the second set and 5 reps on the 3rd set. I'm…
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Back squats - is this a flexibility issue?
Hi I'm desperate to include back squats with a barbell as part of my fitness routine. However, depsite watching tons of videos on the internet, and reading up on form, and trying various stances, I still can't seem to get comfortable with it! I love goblet squats, and can do 3 sets of 8 with an 18kg dumbell, and easily…
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What physically stops you from lifting heavier?
Just curious to know what physically stops you from lifting heavier? I lift heavy three times a week and love being able to up my weights. I often read about feeling the burn or powering through lifts to make the last few reps. However I've noticed that if the weight really is too heavy for me, then I literally either…
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How long should cutting and bulking phases last?
I've been lifting heavy for about 9 months now and have seen great results. I'm desperate to lose my last bit of tummy fat - I probably need to lose about 6 pounds. I've decided to switch to a calorie deficit for the short term, mainly by upping my cardio and also by continuing to lift heavy, and of course watching my…
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Changing workout, sets and reps
Hi I've been doing a Bret Contreras workout for the last 8 weeks. The plan is broken down into categories such as vertical push, horizontal pull etc, and you choose one exercise from each category each time you workout. I mainly do 3 sets of 8 reps for each exercise. I know that you should always keep your body guessing…
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Deadlifts with pre-loaded barbells
Hi guys, I've started including deadlifts in my workouts and they are fast becoming my favourite exercise! However the barbells at my gym are preloaded if you get my meaning - the weights on the ends are small round cylinder shapes, not flat plates - so even a 30kg barbell does not sit very far of the floor. For this…
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Reassurance please after gym fail!
Hi guys I had a bit of a close call at the gym yesterday. I'd done a 5 minute warm up on a bike and then moved into the weights area to start my workout. I did a dumbell bench press as my first exercise, with 8kg dumbells which is my normal weight for this exercise. On the second rep my arm wobbled horribly and the whole…
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Is Stronglifts for me?
Hi guys! I'm currently reviewing my weights routine and have asked for advice on other message boards - however, all I'm hearing from everyone is that I should try Stronglifts! I had previously ruled it out, mainly because my gym doesn't have a squat rack and also because I thought the progrm might be too rigid for me.…
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Weights - introducing more compound movements
Hi guys, I'm reviewing my current weight rountines and would like to start doing more compound movements, in particular including deadlifts which I don't do at the moment. My reason is that I am currently doing more isolation movements, and whilst they've really enhanced my shape, I would now like to work on increasing my…
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Feeling rubbish after squat attempts!
I've just come home from the gym and feel completely rubbish! It was my lower body day so I planned to work on my lunges, squats and a couple of machines. I've really been focusing on my form with squats and ensure I go to parallel each time. It doesn't feel comfortable for me and is a lot of effort. I can do goblet squats…
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Deadlifts with limited equipment!
This may sound like a silly question - I woud like to start adding deadlifts to my workouts at the gym. We have various dumbells, some barbells and a smith rack. The barbells go up in 2.5kg increments and are on a rack. If I can get the barbells down and put them on the floor in position ready to deadlift, does that mean…
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Variations on squats for lower body routine
Can anyone recommend some exercises for me to incorporate into my lower body weights routine? I'm currently doing single leg lunges, goblet squats, barbell squats and using the leg curl and leg extension machines. I go as heavy as I can for three sets of 12 reps for each exercise, and do the workout once a week. I feel…
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Advice on weights/cardio routine please!
Hi Just wondered if anyone could give me some pointers on my current workout routine. Monday - 45 min spin class Tuesday - upper body weights - training arms, shoulders and chest Wednesday - sometimes day off or light cardio, but could so something more challenging Thursday - 20 min run then yoga Friday - lower body…
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How long did it take you to build muscle after a break?
Hi I haven't been able to do any weights for about 6 weeks now due to a minor op that I had. I was able to do some cardio in the meantime, mainly spin, so have had some exercise! Diet wise I wasn't too strict as it was the summer holidays so I did kick back and had a few treats and more glasses of wine than normal.…
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Free weight workout ideas to look good in a bikini!
Hi guys I've been doing body pump for about 18 months now (mixed in with lots of cardio) and seem to have got to a plateau with it. I've done a few sessions with free weights recently and am now thinking of ditching body pump altogether and replacing it with a free weight workout 2 or 3 times a week. My aim is to lose a…
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Rehydration ideas!
HI I've noticed over the last couple of weeks that I've been really thirsty all the time, especially when I wake up in the morning. I'm pretty sure that Ive been drinking enough water and I also drink coconut water after a workout. I wonder if it is anything to do with my workouts as I do tend to push myself cardio-wise…
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Why is running so hard??!!
Hi guys, I'm just nearing the end of Week 2 in my C25k program - I'm absolutely loving it! I'm a bit confused really as I would say that beforehand I would have considered myself to be fairly fit. I can make it through high intensity workouts at the gym, love Body Attack, Body Pump and Spin and that kind of thing, however…
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What should start sesion - cardio or strength training
Hiya Just wondered if there is any benefit to doing strength training (ie some free weight exercises with dumbells) before a cardio session or whether I am best off doing cardio then strength training? This is within the same session, just not sure which should come first. My goal is to burn fat and tone up. Thanks Tina
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Upper body dumbell workout
Hiya I have been doing Body Pump for nearly a year, and now have the confidence to hit the freeweight section at my gym! I've tried it a couple of times this week and felt amazing afterwards (I was inspired by the 'I'm the woman in the freeweight section of the gym' thread on this board!). Here are the exercises and…
