EPTI asked him specifically if I should put my legs down, but he said I should not. It wasn't that much harder with my legs on the ground, howewer it almost screwed my shoulder, since my stance wasn't solid enough so the weight moved me.
TL Health and Fitness Initiative 2013 - Page 174
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Volband
Hungary6034 Posts
I asked him specifically if I should put my legs down, but he said I should not. It wasn't that much harder with my legs on the ground, howewer it almost screwed my shoulder, since my stance wasn't solid enough so the weight moved me. | ||
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Najda
United States3765 Posts
Also I'm still confused as to how you are squatting 18kg and rowing 13kg. Are you using the smith machine or do you just have tiny barbells at the gym? Why is he having you overhead press almost double what you are squatting? This trainer sounds like he has no idea what he is doing. Edit: I don't mean to discourage you from following his plan if having that accountability of meeting the trainer each week is what gets you to the gym. Just make sure you are doing the movements properly so you don't get injured and then you'll get stronger with his program or any other program. You might not progress as fast, but it's not a race. Good job going to the gym and starting a program, it's a big first step on a long journey of improvement! | ||
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Volband
Hungary6034 Posts
What is the problem with the squatting? Should I raise it? The three exercises we are comparing now (squat, curl, bench p.) are all exercises I can actually do as many as it's in the program or even more. | ||
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Najda
United States3765 Posts
The deadlift/squat are your highest numbers because they both use the biggest muscles in your body and therefore can move more weight. The 18kg number of your squat leads me to believe that you are using the smith machine for squats, since any bar in a squat rack will be 20kg minimum. Smith machine squats aren't good for general strength since you aren't using any stabilizers, and squatting heavy regularly using the smith machine increases your chance of injury. | ||
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GoTuNk!
Chile4591 Posts
If you are not handicaped there is no reason on earth (other than flexibility) for you to squat less than a barbell (20kg). If you have used your legs at all in the last year (running, jogging, sports, etc), 60kg for fives should be EXTREMELY easy aswell. If you are not flexible enough, it should take a day (a few at most) to increase your flexibilty to squat enough with proper diligence. I disagree with everyone's advice, ditch the trainer, do starting strength or stronglifts and just be fucking comitted to it. You can use the money (if it costs you anything) to buy protein shakes. | ||
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Volband
Hungary6034 Posts
Deadlift is not on the list, maybe I should ask for it.:o On December 28 2013 06:08 GoTuNk! wrote: I think everyone here is being too nice, though their training advice is pretty good. That trainer seems to be a know nothing putting you in a program for old people that have not lifted in decades. If you are not handicaped there is no reason on earth (other than flexibility) for you to squat less than a barbell (20kg). If you have used your legs at all in the last year (running, jogging, sports, etc), 60kg for fives should be EXTREMELY easy aswell. If you are not flexible enough, it should take a day (a few at most) to increase your flexibilty to squat enough with proper diligence. I disagree with everyone's advice, ditch the trainer, do starting strength or stronglifts and just be fucking comitted to it. You can use the money (if it costs you anything) to buy protein shakes. Yeah, I can squat with more, but that 60kg has to be a typo, lol. I doubt I could even lift 60kg higher than my legs from the ground, let alone put it over my head to my back to start the squatting. | ||
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Najda
United States3765 Posts
On December 28 2013 06:08 GoTuNk! wrote: I think everyone here is being too nice, though their training advice is pretty good. That trainer seems to be a know nothing putting you in a program for old people that have not lifted in decades. If you are not handicaped there is no reason on earth (other than flexibility) for you to squat less than a barbell (20kg). If you have used your legs at all in the last year (running, jogging, sports, etc), 60kg for fives should be EXTREMELY easy aswell. If you are not flexible enough, it should take a day (a few at most) to increase your flexibilty to squat enough with proper diligence. I disagree with everyone's advice, ditch the trainer, do starting strength or stronglifts and just be fucking comitted to it. You can use the money (if it costs you anything) to buy protein shakes. Yeah, pretty much this. Maybe not 60kg for fives for Volband since he is only ~50kg if I remember right, but definitely way more than 18kg. Starting light isn't bad though, especially when new, to really learn the movements. Maybe I'm too nice about my advice, but I just don't want people to get overwhelmed and quit  On December 28 2013 06:10 Volband wrote: Yeah, I can squat with more, but that 60kg has to be a typo, lol. I doubt I could even lift 60kg higher than my legs from the ground, let alone put it over my head to my back to start the squatting. Does your gym not have a squat rack/power rack? | ||
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Volband
Hungary6034 Posts
The gym does have that thingy, but it's uually used by the schwarzeneggers. Like, it's always full of weights. Still, that extremely easy 60kg would probably break my back, even with a rack. Maybe I suck at anatomy, but I just can't imagine myself in that scenario. | ||
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Najda
United States3765 Posts
On December 28 2013 06:40 Volband wrote: Im 56 atm. The gym does have that thingy, but it's uually used by the schwarzeneggers. Like, it's always full of weights. Still, that extremely easy 60kg would probably break my back, even with a rack. Maybe I suck at anatomy, but I just can't imagine myself in that scenario. You'll have to find time to use the rack since you'll never get a good squat workout without it. Don't worry about thinking it being reserved only for the strong people, there's usually a time where you can work in there. You can definitely support the 60kg, maybe not squat it though. I doubt I would have been able to when I first started at ~125 lbs. There's no way it would break your back. The only way it would injure your back is if your form is terrible. Watch some squat form videos on youtube and make sure you're doing it right. It's important to learn now before you are doing heavier weights where you can get injured. | ||
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GoTuNk!
Chile4591 Posts
Here is a midget squatting over 440 pounds for reference, at your same bodyweight. (do not imitate his form, it is like that because his legs/knees are weird from being a midget) Also just try to squeeze between other big guys squatting, the stronger people are usually the nicest and are very happy to help others provided you dont interfere with their training. It's ok to ask how much until they are done and wait for them; asking to swap a gazillion plates between sets its not. | ||
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MtlGuitarist97
United States1539 Posts
If you are not flexible enough, it should take a day (a few at most) to increase your flexibilty to squat enough with proper diligence. Maybe I just don't do enough stretching, but it takes me way longer than a single day to increase my flexibility even a little. | ||
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phyre112
United States3090 Posts
On December 28 2013 06:40 Volband wrote: Im 56 atm. The gym does have that thingy, but it's uually used by the schwarzeneggers. Like, it's always full of weights. Still, that extremely easy 60kg would probably break my back, even with a rack. Maybe I suck at anatomy, but I just can't imagine myself in that scenario. for someone who weighs 56 kilos, doing 60 at the start is a stretch, but If you're an otherwise healthy individual, younger than 50 you should be able to squat half your BW the first time you try the movement. My first squat workout, I was 60kg at 193 cm and I still did 40kg squats. And never be intimidated by the "schwarzeneggers" - most of the time, they're the nicest, most willing to help, least judgemental people in the gym because they've seen all kinds of people come through, and they know that everyone has to start somewhere. They're also going to be the first ones to respect someone who is making a genuine effort. Fire that trainer, I don't care if he's not charging you anything, he still isn't worth the cost. | ||
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Volband
Hungary6034 Posts
Well yeah, what you say sounds inspiring, but if I benched with 30kgs and I could only do 8-10 reps (struggling with those too, but that's fine, and probably good as well) I can't just go for something like 40. I get that you ae talking about squatting, but I'd like to get a weight where I don't need constantly someone behind me. Also, no matter how fearless I am, if my arms just deny to do the 10 reps of 30kg shoulder press for example, I'm out of ideas what I could do, even if the program for old/handicapped people says 8 with 35. That was my second question on the previous page, "what is doing my best?". Do 2 reps with 50 while doing battle cries? Do as many as I can with 35/30? Go back down to 25 (the same weight a 2-3 years younger girl used, haha)? (note: I checked shoulder press on youtube, and it's not the exact same machine I'm using, so I might not even talk about shoulder press, but in this topic it doesn't even matter now) Something else: should I revisit some of the exercises after I finished with everything? Usually I still have some energy left, so I was thinking about doing some more sets of the exercises I suck at. | ||
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Najda
United States3765 Posts
On December 28 2013 07:15 Volband wrote: Wow... Well yeah, what you say sounds inspiring, but if I benched with 30kgs and I could only do 8-10 reps (struggling with those too, but that's fine, and probably good as well) I can't just go for something like 40. I get that you ae talking about squatting, but I'd like to get a weight where I don't need constantly someone behind me. Also, no matter how fearless I am, if my arms just deny to do the 10 reps of 30kg shoulder press for example, I'm out of ideas what I could do, even if the program for old/handicapped people says 8 with 35. That was my second question on the previous page, "what is doing my best?". Do 2 reps with 50 while doing battle cries? Do as many as I can with 35/30? Go back down to 25 (the same weight a 2-3 years younger girl used, haha)? (note: I checked shoulder press on youtube, and it's not the exact same machine I'm using, so I might not even talk about shoulder press, but in this topic it doesn't even matter now) Something else: should I revisit some of the exercises after I finished with everything? Usually I still have some energy left, so I was thinking about doing some more sets of the exercises I suck at. Bench 35kg for 5 this week, next bench session do 37.5kg, then 40kg the one after etc. Keep increasing weight until you can't complete the set of 5 with good form, at which point you lower the weight by a percentage and start increasing it again (probably a good idea to start with just the bar though). If you're in the squat/power rack it's fine to fail a rep even if no one is behind you. That's what the safety bar/pins/chain is for. Don't worry about comparing yourself and the weights you use to others. Everyone started somewhere, and the experienced lifters will respect you for putting in the effort. It sounds cliché and stupid but it's really true. Are you familiar with stronglifts and/or starting strength? If not you should read up on the programs and do one or the other (the difference is little) | ||
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Volband
Hungary6034 Posts
On December 28 2013 07:01 phyre112 wrote: for someone who weighs 56 kilos, doing 60 at the start is a stretch, but If you're an otherwise healthy individual, younger than 50 you should be able to squat half your BW the first time you try the movement. My first squat workout, I was 60kg at 193 cm and I still did 40kg squats. And never be intimidated by the "schwarzeneggers" - most of the time, they're the nicest, most willing to help, least judgemental people in the gym because they've seen all kinds of people come through, and they know that everyone has to start somewhere. They're also going to be the first ones to respect someone who is making a genuine effort. Fire that trainer, I don't care if he's not charging you anything, he still isn't worth the cost. I'll give him the benefit of doubt, and I'll ask him to replace the "free squatting" (or whatever the hell that's called) I'm on now, with squatting with the rack, and we'll see what weight he'll suggest. Just for the credibility, I can still increase it knowing what you guys said now, and according to what I'll experience tomorrow. | ||
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phyre112
United States3090 Posts
On December 28 2013 07:15 Volband wrote: Wow... Well yeah, what you say sounds inspiring, but if I benched with 30kgs and I could only do 8-10 reps (struggling with those too, but that's fine, and probably good as well) I can't just go for something like 40. I get that you ae talking about squatting, but I'd like to get a weight where I don't need constantly someone behind me. Also, no matter how fearless I am, if my arms just deny to do the 10 reps of 30kg shoulder press for example, I'm out of ideas what I could do, even if the program for old/handicapped people says 8 with 35. That was my second question on the previous page, "what is doing my best?". Do 2 reps with 50 while doing battle cries? Do as many as I can with 35/30? Go back down to 25 (the same weight a 2-3 years younger girl used, haha)? (note: I checked shoulder press on youtube, and it's not the exact same machine I'm using, so I might not even talk about shoulder press, but in this topic it doesn't even matter now) Something else: should I revisit some of the exercises after I finished with everything? Usually I still have some energy left, so I was thinking about doing some more sets of the exercises I suck at. That's part of the reason we're telling you that this program is awful. With decent programs, you'll start at, say, 20kg for 5 reps. Then the next time you do that lift, you'll do 22.5kg for 5 reps. then 25. and on and on, and while you're working you'll get stronger. This should last for months on squat and bench. Any good beginners program will explain this concept of linear progression and progressive overload to you, and then also tell you what to do when you can't keep increasing. With the kind of program you're on, it's harder to do that kind of thing. And there's no reason to be shoulder pressing on a machine -_-. Use a barbell. As far as revisiting a lift at then end of your workout, eh. If you want to go at it with a very light weight to work on technique, go ahead... but don't go and do more worksets. If you actually have the energy for that, you're on a bad program. | ||
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Volband
Hungary6034 Posts
On December 28 2013 07:20 Najda wrote: Bench 35kg for 5 this week, next bench session do 37.5kg, then 40kg the one after etc. Keep increasing weight until you can't complete the set of 5 with good form, at which point you lower the weight by a percentage and start increasing it again. If you're in the squat/power rack it's fine to fail a rep even if no one is behind you. That's what the safety bar/pins/chain is for. Are you familiar with stronglifts and/or starting strength? Well, I was about to get into that looong starting strength link s1 sent me, but then I thought going into the gym is the "other route" so never finished it. What is good form? Like, even if I can do the 4x5x35, I'll give out at least mini battle cries, implying I'm dying. | ||
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Najda
United States3765 Posts
For Bench I'd say watch the So you think you can bench series, and just watch other form videos for the other ones. Both starting strength and stronglifts walk you through the movements however. | ||
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phyre112
United States3090 Posts
On December 28 2013 07:29 Volband wrote: Well, I was about to get into that looong starting strength link s1 sent me, but then I thought going into the gym is the "other route" so never finished it. What is good form? Like, even if I can do the 4x5x35, I'll give out at least mini battle cries, implying I'm dying. That's fine, as long as you're doing the lift in a way that it activates the muscles you intend to be using. The most popular example would be the "squat morning" where someone takes a weight that is too heavy for them to squat, gets bent over and then has to pull the weight up with their lower back to get themselves upright, rather than pushing with their legs and hips. | ||
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Volband
Hungary6034 Posts
On December 28 2013 07:22 phyre112 wrote: That's part of the reason we're telling you that this program is awful. With decent programs, you'll start at, say, 20kg for 5 reps. Then the next time you do that lift, you'll do 22.5kg for 5 reps. then 25. and on and on, and while you're working you'll get stronger. This should last for months on squat and bench. Any good beginners program will explain this concept of linear progression and progressive overload to you, and then also tell you what to do when you can't keep increasing. With the kind of program you're on, it's harder to do that kind of thing. And there's no reason to be shoulder pressing on a machine -_-. Use a barbell. As far as revisiting a lift at then end of your workout, eh. If you want to go at it with a very light weight to work on technique, go ahead... but don't go and do more worksets. If you actually have the energy for that, you're on a bad program. Replace shoulder press from my sentences with this Geez. these names... Wait, what do you mean by next time exactly? Like, fom Monday to Wednesday, or from first set to second set? | ||
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