isaacnukem
Member
Well my problem is I can't even execute the proper posture to pick up the barbell, even without lifting anything. I can't figure out how to do it.
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Fitness |OT9|...You looked better before
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Psychotext
Member
Yeah, there really shouldn't be any rush to lift heavy. Get your form right and work up to it. Your back has to last you the rest of your life. 
Edit - Are you talking about just the bar? Because if you are, you need to put the bar on something to increase the height or you'll never get your form right.
Edit - Are you talking about just the bar? Because if you are, you need to put the bar on something to increase the height or you'll never get your form right.
Try and focus on sticking your chest out and keeping your head and neck neutral ( as in think of them as an extension of your back and keep them straight). If its just the bar youre trying to pick up then youll need to raise them with blocks or even bumper plates. Theres plenty of cues you can use to ready yourself , i'd suggest youtube if you havent already checked it out.
Maybe i'll throw some deads into todays leg day , havent done them in a while so who knows if i can still hit my old number.
Edit: Maxed out on Squats(110kg) and Deads(155kg) today , feel drained. Everythings gonna hurt tomorrow, i can feel it.
isaacnukem
Member
After I figured I couldn't properly do the form, I just returned the weights and the bar and just finished my routine. When I finished that, I went back and tried doing the form with just the bar, and yeah, I guess that was foolish of me. I did military presses instead afterwards with just the bar.Yeah, there really shouldn't be any rush to lift heavy. Get your form right and work up to it. Your back has to last you the rest of your life.
Edit - Are you talking about just the bar? Because if you are, you need to put the bar on something to increase the height or you'll never get your form right.
That's my problem, the back, I'm hunched. I can keep my chest out but it seems you also need to push your butt out too, according to that guy that showed me how to do it. I'll watch videos about the proper form, that's for sure.
It's quite frustrating because deadlifts are from what I've read considered as one of the best things you can do for fitness and I can't pull it off right. Now I know why my back hurt after I did 3x15 of wrong deadlifts.
Psychotext
Member
I found Alan Thrall's deadlift vids particularly useful, but you may find someone that fits you better.
Dead Prince
Banned
don't forget about properly bracing your core.
may need to also record yourself and find out where it's going wrong.
may need to also record yourself and find out where it's going wrong.
I've made a few posts in that thread, but I should definitely post some pictures! Thanks for reminding me.
3x15??? I mean, are you doing Crossfit or some other high rep stuff? Powerlifting Deadlifts should be heavy and low rep, broken up into sets. Jesus my back would be wrecked doing 3x15 and any appreciable weight, and I have pretty good form.
Real talk right here. I dont do anything above 5 reps, anything after that and my form goes to shit. You don't even have to be doing heavy weight to fuck your back up with deads.
I watched videos and used a broomstick in a mirror before I ever did an actual deadlift with a bar. Practice and get confident then go in and knock it out.
Edit: and yeah, a lot of programs (Greyskull, for example) have you even do a single set of 5 reps at working weight. 3x15 is too much.
Edit: and yeah, a lot of programs (Greyskull, for example) have you even do a single set of 5 reps at working weight. 3x15 is too much.
ArkhamFantasy
Member
You can do romanian deadlifts with dumb bells if regular dead lifts are too hard for you right now. Thats what i did until i got more confident in my bodys ability to handle heavier weight.
bennywhatever
Member
Hi FitGAF!
Wanted your advice on some things. First - backstory!
I have a congenital heart defect called "Transposition of the Greater Arteries". Basically, I was born with my aorta and pulmonary arteries doing the opposites' job. They did a perma-fix at age 5 where they moved my Aorta to the right spot.
Fast forward to today, I'm 30, healthy, exercising regularly, getting decently chiseled. I alternate - cardio/distance running 3 days a week, hard calisthenics (pushups, pullups, situps, air squats) 3 days a week. Rest/do whatever the 7th day.
Went to the doctor today and they said my aortic root valve is dilated and I can't do any more heavy lifting (probably permanently). This includes pushups & pullups. I can do reps of things like <40lb dumbbells and things, but according to the cardiologist "probably no more than 100lbs of lifting, so that'd include your body weight." This really broke my heart - was SOOO close to doing 100 pushups in a set!
Anyways, wanted to get you all's take - what are some alternatives I can do to keep a decently chiselled physique that don't require heavy lifting?
Wanted your advice on some things. First - backstory!
I have a congenital heart defect called "Transposition of the Greater Arteries". Basically, I was born with my aorta and pulmonary arteries doing the opposites' job. They did a perma-fix at age 5 where they moved my Aorta to the right spot.
Fast forward to today, I'm 30, healthy, exercising regularly, getting decently chiseled. I alternate - cardio/distance running 3 days a week, hard calisthenics (pushups, pullups, situps, air squats) 3 days a week. Rest/do whatever the 7th day.
Went to the doctor today and they said my aortic root valve is dilated and I can't do any more heavy lifting (probably permanently). This includes pushups & pullups. I can do reps of things like <40lb dumbbells and things, but according to the cardiologist "probably no more than 100lbs of lifting, so that'd include your body weight." This really broke my heart - was SOOO close to doing 100 pushups in a set!
Anyways, wanted to get you all's take - what are some alternatives I can do to keep a decently chiselled physique that don't require heavy lifting?
ArkhamFantasy
Member
Sorry to hear about your health problems. The most important thing is your diet, i've seen athletes get injuries that take them out of commission for long periods of time but since they eat a proper diet they really dont lose much muscles, and obviously if they aren't going on a caloric surplus then they aren't getting fat either.
Diet diet diet.
Get your diet in check(high protein especially) and keep up the cardio , unfortunately theres not much else i can add. Keeping a physique you have without keeping to the same routine is gonna be difficult. No amount of pumping out 40lb dumbells will be equal to banging out pushups/pullups.
Atrophy will most likly occur.
Are you willing to do classes?
If so, look into doing barre, yoga, and Pilates on a megaformer machine or Horton technique. Or just take ballet or hip hop.
You can also do ballet and mat Pilates workouts at home.
And do supplement with high rep routines on those smaller weights. Particularly for your chest and upper back. You can hit all of your other muscles fairly well using air resistance.
Psychotext
Member
Ok, so second day back at weights and I can say for sure that my OHP is gone (not massively surprising given my fairly major shoulder injury). More surprising is that my deadlift has lost about 30%, which is not so easily explained.
Turbowaffles
Member
Currently following a low carb(-20g a day) diet and I'm wondering if I would be okay just eating one big meal a day in the evening time? Eating about 2k calories lately with heavy lifting and wondering if this would be okay? Basically go to the gym in the morning or afternoon and subsist on water/coffee all day until the big meal in the evening, and go to bed afterwards. Rinse, repeat.
Is this viable or stupid?
Is this viable or stupid?
SilentSoldier
Member
Guys! I finally did it, I managed to squat 405lbs 3x3 last week!!!!
Only to fail 410 yesterday, I think I might have psyched myself out of it too much. Also, had to do it during peak gym time when there were like 123483943 people there. Totally took me out of it.
Only to fail 410 yesterday,
I think I might have psyched myself out of it too much. Also, had to do it during peak gym time when there were like 123483943 people there. Totally took me out of it.stick your butt out and pull your shoulderblades together(not too much) when you're about to lift the bar. That way you won't round your back.
Keep the bar really close to your body.
Bracing the core is so important. When I started out I kept getting back pain when lifting at my 3x5 max because I wasn't bracing. Squeeze your abs and your butt through the whole lift.
Hey guys I've gotten back into weightlifting and have joined a great barbell gym, but I'm finding my workouts are far too long. I'm more or less following a 5x5 routine with some mobility exercises thrown in but I can't get out of there in under 90 minutes. I try to cut down on my rest periods but I'm starting to lift heavy so I need the rest. Any tips on getting out of there quicker?
Psychotext
Member
You could superset, but you'll affect your progress.
Chances are you're just trying to get too much done in each session. Spread it out.
Chances are you're just trying to get too much done in each session. Spread it out.
Psychotext
Member
Basically, yes. You'll want to either be increasing the weight you lift, or doing more reps at the original weight.
It's more complicated than that (there are all sorts of methods that have you go up and down weights / rep ranges), but that's the bottom line.
It's more complicated than that (there are all sorts of methods that have you go up and down weights / rep ranges), but that's the bottom line.
ArkhamFantasy
Member
What do you mean by constantly progress? If you feel like you have gained strength and can lift more than add weight. Dont just add weight that you cant handle.
Worry more about doing each rep correctly, have complete control of the weight, full range of motion.
I thought changing reps just like that woulnd't be too useful and that you'd have to adapt your entire program for max efficiency.
Etrian Oddity
Member
There are people who swear by intermittent fasting, but it doesn't work for me personally.
Psychotext
Member
Max efficiency is something you worry about when you've been lifting years and are plateauing.
hey fitGAF,
So, I have an issue wanted your opinion/suggestions.
I've had quite the journey, from fat to fit. However these days, I've been playing sports (tennis/soccer) A lot now. So much i don't really have time to go to the gym to go to the gym to lift. I don't have a bench/ rack at home but that's my future plan. However this is what i do have.
40lb battle rope
20lb kettlebell
30lb slam ball
25lb weighted vest
10lb medicine ball
swiss ball
2 25lb dumbbells
9' agility ladder
15' agility ladder
6 6" hurdles
45lbs in resistance bands (20, 15, and 10lbs)
door frame pull up bar
jump rope.
I figure if I come up with routines using these items and hitting the gym once a week with squats, deads, bench, and ohp I should be able to not only cut but keep my relative size.
Does this sound legit?
Also i'm open to any routines you guys have can come up with.
Thanks
So, I have an issue wanted your opinion/suggestions.
I've had quite the journey, from fat to fit. However these days, I've been playing sports (tennis/soccer) A lot now. So much i don't really have time to go to the gym to go to the gym to lift. I don't have a bench/ rack at home but that's my future plan. However this is what i do have.
40lb battle rope
20lb kettlebell
30lb slam ball
25lb weighted vest
10lb medicine ball
swiss ball
2 25lb dumbbells
9' agility ladder
15' agility ladder
6 6" hurdles
45lbs in resistance bands (20, 15, and 10lbs)
door frame pull up bar
jump rope.
I figure if I come up with routines using these items and hitting the gym once a week with squats, deads, bench, and ohp I should be able to not only cut but keep my relative size.
Does this sound legit?
Also i'm open to any routines you guys have can come up with.
Thanks
A good program with linear progression in mind will have you increasing the weights you lift with each weak/session (not a big jump , usually 2.5lbs for bench/squat and 5lb for deads).
Progressive overload is vital for muscle development. Increasing the reps you do will only get you so far and eventually you'll be training for muscle endurance rather than hypertrophy. Plateaus on compound lifts can occur often and can be overcome by switching up the reps and exercises you do. If that doesnt work then recovery (calorie intake + sleep) can be the culprit.
I wouldnt really worry about stalling on accessory lifts
Looks like the sugar rush from the ice cream pushed me over the top.
I was able to reach another milestone.
2 sets of 335x3
Video of first set
https://youtu.be/8RlkKplJJ8E
I wasn't thinking about hitting 3. My anxiety made me second guess the second rep, so I got a bit shaky. At least I adjusted by the last rep.
Dat old man strength.
I was able to reach another milestone.
2 sets of 335x3
Video of first set
https://youtu.be/8RlkKplJJ8E
I wasn't thinking about hitting 3. My anxiety made me second guess the second rep, so I got a bit shaky. At least I adjusted by the last rep.
Dat old man strength.
Yes and no. Your body responds to overload and tension. The simplest way to accomplish an increase in both is to increase weight on the bar or volume, especially in the beginning. You can get more out of less with different techniques. Such as pause reps, and tempo work
ipukespiders
Member
I know, I felt bad for them.
Randolph Freelander
Member
I'm bothered by the bar being on his neck.
Psychotext
Member
Well, that's Monday, Wednesday and Friday this week. No plan, but squat, OHP, deadlift and bench on each day, just until I can get back into some sort of groove.
Not injured yet, so it's a start.
Not injured yet, so it's a start.
Yeah, he could have benefited by trying low bar as opposed to high altitude bar.
isaacnukem
Member
Oh, I've seen that guy on Youtube. I'll watch his videos.
Yeah, I might do this. And also I might try to find someone to teach me how to do it in real life. I would've gone today but I'm sick, which sucks since there's only a few people usually this day on the gym.
Well the one where I "successfully" did 3x15 I only put 20 kilos. For the one time I got halted because I was told I was doing it wrong, I got to 6 to 8 counts with only 30 kilos.
3x5 will still be effective, even with only low weights, say 20 to 30 kg?
I guess a broomstick is handy, or any pole, right? I will try this. Same question as above, single set of 5 reps for 30 kg enough?
I can lift the weight but I'm doing it wrong. Also, Alan Thrall said that you should indeed do Romanians before deadlifts.
isaacnukem
Member
I've been sick for a few days now and I haven't gone to the gym or ran. I'm scared as to the effects of this to my body, if it undoes everything I did for the past few months. What do you folks do when you get sick and can't work out?
ArkhamFantasy
Member
You aren't going to undue any progress in days, if you're sick you rest, if you're injured you rest.
mdsfx
Member
Speaking of sick, I haven't worked out in 5 days :O
Caught a BRUTAL stomach bug at my race last weekend (i'm guessing during the swim) and holy crap. 4 days of not digesting anything I ate, including 1 day of vomiting and 2 days kidney pain from dehydration, and feeling overly-full all the time even though I had hardly eaten. F*CK, this better be over. Lost a few pounds like nothing.
Cycling tomorrow. Do or die.
Caught a BRUTAL stomach bug at my race last weekend (i'm guessing during the swim) and holy crap. 4 days of not digesting anything I ate, including 1 day of vomiting and 2 days kidney pain from dehydration, and feeling overly-full all the time even though I had hardly eaten. F*CK, this better be over. Lost a few pounds like nothing.
Cycling tomorrow. Do or die.
If you get your form perfect and you feel you can easily do more than five reps then up the weight. You wanna use a weight where youre struggling with that 5th and final rep.
I end up taking a few days off of the gym and upping my calories a little to help with the recovery. I usually feel good enough to return to the gym on the 3rd or 4th day.
You wont undue months of progress in only a few days , just try your best to recuperate.
Psychotext
Member
Probably a good way to work back into it. Just take it easy and avoid the big hills!
mdsfx
Member
A relatively flat 20 miles @ 19mph today. Felt good! Now to get back in the squat rack. These legs are looking puny.
Psychotext
Member
Crush that shit.
mdsfx
Member
Good luck man!