Silly Lifting Questions
flabassmcgee
Posts: 659 Member
I've started NROL4W this week and so far, it's a good workout. I feel like I'm challenging myself to do that one last rep and pushing myself to muscle failure mode, but I guess I'm kinda curious if what I'm doing is okay.
Example, I'll do the dumbbell shoulder press and I kill myself to get through the fifteen reps using 17.5 lb weights *blush*. Then I'll try 25 lbs for seated rows and I feel a burn, but barely break a sweat. The next set I'll go up 10 pounds and it still does not feel like enough.
I guess my question is am I negating my workout by not doing enough? I know they sound like "baby weights," but for a total strength training noob I'm really trying not to be "that" girl. I want to get with the heavy lifting!
Side question: My gym has a Smith machine but not a traditional squat rack. Would using a Smith machine negate the purpose of squats, barbell lunges, etc?
Example, I'll do the dumbbell shoulder press and I kill myself to get through the fifteen reps using 17.5 lb weights *blush*. Then I'll try 25 lbs for seated rows and I feel a burn, but barely break a sweat. The next set I'll go up 10 pounds and it still does not feel like enough.
I guess my question is am I negating my workout by not doing enough? I know they sound like "baby weights," but for a total strength training noob I'm really trying not to be "that" girl. I want to get with the heavy lifting!
Side question: My gym has a Smith machine but not a traditional squat rack. Would using a Smith machine negate the purpose of squats, barbell lunges, etc?
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Replies
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Different exercises work different muscles, so you should expect to change weights based on what you are doing. And...no blushing allowed, sounds like you are doing great! In terms of using the Smith for squats, I personally think it is not useful because it eliminates much of the required Coe stability needed, but others may have different views. If you have dumb bells available, maybe do some squat variations, like goblet squats, holding the dumb bells by your side or on your shoulders. Lunges can also be done like that (walking or in place). If your gym has trainers, ask them for other variations. Go you, keep it up!!!0
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Shoulder press is usually a weaker exercise for most people.
Don't worry about "baby weights". My current weights suck compared to what I did before. I had to start at bar weight (45 lbs) because of a torn tendon in my left elbow, and an improperly treated right shoulder injury. Form and safety beat out higher weights every time.0 -
Egos are checked at the gym door! Unless you are a competitive power lifter, the weight of your dumbbell is a personal number. No reason to blush. Nobody wants to race you for an injury!
Each exercise has a different muscle/group/angle as target. The weights are different, of course. I occasionally superset dumbbell bench press with dumbbell shoulder press. The second exercise is 10 lbs lighter.
The selection of weights/exercises all depend on the type of your own training, don't compare yourself with the girl/guy on the next bench. They might have a very specific goal, completely different from yours.
You are never really negating the effects of your exercises, unless you refuse to give your body the required rest and recovery days. Overtraining is the worst enemy of progress.
A Smith Machine has it's time and place. It can be usefull for a variety of exercises, not just squats.
Check this website: Bodybuilding.com They have a vast exercise library, which lets you select options for all muscle groups, machines....etc...
It doesn't matter, which specific leg exercise (squats, lunges....) you chose to work your quads, glutes, hamstrings...any will work, as long as you practice good form. Mix it up, keep your workout fresh!
Good luck, happy lifting!0 -
Thanks all! Makes me feel soooooo much better.0
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Not much to add except to note that "heavy" is relative. For some people, 10lbs is heavy. For some people, 100lbs is light. As long as you are not mailing in your workout and are truly pushing yourself every time, you will be fine.
Having said that, DBs overhead while standing is one of the hardest exercises out there and will necessitate pretty light weights for anyone. Add in the fact that you're a woman and just starting out, well let's just say that you're not gonna be throwing up the 100lbers.0 -
Not much to add except to note that "heavy" is relative. For some people, 10lbs is heavy. For some people, 100lbs is light. As long as you are not mailing in your workout and are truly pushing yourself every time, you will be fine.
Having said that, DBs overhead while standing is one of the hardest exercises out there and will necessitate pretty light weights for anyone. Add in the fact that you're a woman and just starting out, well let's just say that you're not gonna be throwing up the 100lbers.
Didn't expect to necessarily, but I just wanted to make sure I'm on track. Thank you again!
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I used to try and do more reps, but now focus on simply upping the weight each time. Sometimes I ache, sometimes I don't, but if you can lift more doing the same thing next time, you know you're on track.
Oh, and I'm with the others, Shoulder press/overhead press is *kitten* horrible lol.0 -
I started with NROLFW a few months ago! I actually ended up ditching the program for a different one after the first set of exercises because I wanted to focus more on powerlifting specifically (I fell in love with squatting and deadlifting).
Anyway, I don't claim to be an expert, is what I'm saying. But I started with 10lbs for the overhead shoulder presses. And those rows I think were at about 45lbs to start? You are not weaker than the average bear! In fact, I just got to the point where I can overhead press 17.5lbs! I'm seriously impressed with you!
But yes, the weights will be different for each exercise... and it takes a bit to really find what is "heavy" for you. I would suggest taking a day to just do this with each routine, to be honest. Just work to find your heaviest weight that you can still do the routine with, and then the next time, work with that weight and increase from there.
Enjoy! Lifting has become a serious love of mine!0 -
Don't worry about starting light, as long as it's getting progressively harder, you're doing it right (hell, I started some lifts with a broomstick!).
The smith machine will work if you have nothing else, I'd be inclined to replace with goblet squats (if the dumbbells go pretty high) so you're getting a more natural movement. I'd think about changing gyms in the future though as something like squats is going to get very difficult if you're not supporting the weight with your back. If that's not an option then the smith machine is definitely better than not doing squats
edit: you'll definitely be able to row more than you can OHP, so if you feel your form is good, increase the weight till you find it a bit more challenging.0 -
I'm just getting to the end of the first stage of NROLFW, and I started with really really low weights ... and now, a month and a bit on, I'm lifting a whole lot more! My gym doesn't have a squat rack either - this week I squatted 19kg (not sure what that is in pounds, but it's a huge step forward from where I started - which was with an empty bar!) and I had to get the instructor to put it on my shoulders for me 0
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I just remembered...They also have this thing at the gym, but not sure how beneficial it is. The bar thing itself is 35 pounds and you can add weight on each side. It's supposed to help with form, but is it worth it? It WOULD give me the ability to pile it on across the shoulders/utilize my back...0
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furioushummingbird wrote: »I just remembered...They also have this thing at the gym, but not sure how beneficial it is. The bar thing itself is 35 pounds and you can add weight on each side. It's supposed to help with form, but is it worth it? It WOULD give me the ability to pile it on across the shoulders/utilize my back...
Just say no to the hack squat machine and the Smith machine. I use both to hang my towel on.0 -
furioushummingbird wrote: »I just remembered...They also have this thing at the gym, but not sure how beneficial it is. The bar thing itself is 35 pounds and you can add weight on each side. It's supposed to help with form, but is it worth it? It WOULD give me the ability to pile it on across the shoulders/utilize my back...
Just say no to the hack squat machine and the Smith machine. I use both to hang my towel on.
Teehee, thanks.0 -
I started NROL4W yesterday and had the same issues with the Smith machine. I don't think my form was right, so it HURT my shoulders. However, my gym doesn't have barbells. So I am really better off with dumbbells on my shoulders or goblets than the Smith if I don't have a bar? Has anyone completed NROL4W with just dumbbells? I feel like I may progress faster than the dumbbells that are available, and I'm not in a position to change my gym membership right now.0
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wendyking1979 wrote: »I started NROL4W yesterday and had the same issues with the Smith machine. I don't think my form was right, so it HURT my shoulders. However, my gym doesn't have barbells. So I am really better off with dumbbells on my shoulders or goblets than the Smith if I don't have a bar? Has anyone completed NROL4W with just dumbbells? I feel like I may progress faster than the dumbbells that are available, and I'm not in a position to change my gym membership right now.
No dumbbells!? What kind of gym do you go to???0 -
You don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress, you just have to explore the different variations of squats that are possible with them. Look up Bulgarian Split squats, e.g. ..they are a real challenge....wendyking1979 wrote: »I started NROL4W yesterday and had the same issues with the Smith machine. I don't think my form was right, so it HURT my shoulders. However, my gym doesn't have barbells. So I am really better off with dumbbells on my shoulders or goblets than the Smith if I don't have a bar? Has anyone completed NROL4W with just dumbbells? I feel like I may progress faster than the dumbbells that are available, and I'm not in a position to change my gym membership right now.
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@ Furious: I belong to that stupid "fitness" place that hands out pizza. We have dumbbells, but no barbells. Looking into other gyms as we speak!
@H7463: thanks for the clarification. I didn't mean "on" my shoulders, but "at shoulder level." But that was totally my bad. :-) I'm doing NROL4W, and I'm pretty sure the Bulgarian Split squats are introduced at a higher level. I'm just on day 2 right now, and I never thought to check our equipment before committing to the program!0 -
You don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress, you just have to explore the different variations of squats that are possible with them. Look up Bulgarian Split squats, e.g. ..they are a real challenge....wendyking1979 wrote: »I started NROL4W yesterday and had the same issues with the Smith machine. I don't think my form was right, so it HURT my shoulders. However, my gym doesn't have barbells. So I am really better off with dumbbells on my shoulders or goblets than the Smith if I don't have a bar? Has anyone completed NROL4W with just dumbbells? I feel like I may progress faster than the dumbbells that are available, and I'm not in a position to change my gym membership right now.
why would you not put them on your shoulders? how is that more significantly dangerous than a barbell?0 -
Just say no to the hack squat machine and the Smith machine. I use both to hang my towel on.
Hack squats are great, but they lean a tad more to the assistance lift side. You can try smith squats. Some people like them, some don't. I don't, I just can't seem to find a range of motion that would feel good. Don't let that stop you, though.
Dumbbells are a great option, though. You can do bulgarian splits or lunges without ever needing massively heavy weights.0 -
You know what might be idealYou don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress,
Look up Bulgarian Split squats, e.g. ..they are a real challenge....
I don't know how holding DB's up to your shoulders in somewhat of a Front Squat position is more dangerous than a barbell in the front squat or back squat position. DB squats are not as effect as barbell squats, they are quite different. Not to say that they don't have their use but the Squat activates so much of one's body that it's hard to compare to anything else.
BSS's are a definite challenge and not a bad compliment to a strength-training program.
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Hahahahahahahahaha.......well, if you can demonstrate how to do this in a safe way with a 45 lbs dumbbell on each shoulder, than I will respectfully bow before you....lol.
You don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress, you just have to explore the different variations of squats that are possible with them. Look up Bulgarian Split squats, e.g. ..they are a real challenge....wendyking1979 wrote: »I started NROL4W yesterday and had the same issues with the Smith machine. I don't think my form was right, so it HURT my shoulders. However, my gym doesn't have barbells. So I am really better off with dumbbells on my shoulders or goblets than the Smith if I don't have a bar? Has anyone completed NROL4W with just dumbbells? I feel like I may progress faster than the dumbbells that are available, and I'm not in a position to change my gym membership right now.
why would you not put them on your shoulders? how is that more significantly dangerous than a barbell?
Personally, I think I'd have a bit of a balance problem, getting my butt off the ground on this....
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It's all a matter of the available equipment. Planet Fitness anyone...? Rather than having to be in line for the only squat rack forever, I'm not afraid to improvise. Of course, the 'big' lifts also lift some of the EGOs, but just for s!ts and giggles, tell me how your legs feel after a few sets of walking lunges with two 45 lbs (just to throw out a number here...) dumbbells or Bulgarian split squats..... Ya think it'll stimulate some gainz....? I would certainly say so....Sam_I_Am77 wrote: »You know what might be idealYou don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress,
Look up Bulgarian Split squats, e.g. ..they are a real challenge....
I don't know how holding DB's up to your shoulders in somewhat of a Front Squat position is more dangerous than a barbell in the front squat or back squat position. DB squats are not as effect as barbell squats, they are quite different. Not to say that they don't have their use but the Squat activates so much of one's body that it's hard to compare to anything else.
BSS's are a definite challenge and not a bad compliment to a strength-training program.
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It's all a matter of the available equipment. Planet Fitness anyone...? Rather than having to be in line for the only squat rack forever, I'm not afraid to improvise. Of course, the 'big' lifts also lift some of the EGOs, but just for s!ts and giggles, tell me how your legs feel after a few sets of walking lunges with two 45 lbs (just to throw out a number here...) dumbbells or Bulgarian split squats..... Ya think it'll stimulate some gainz....? I would certainly say so....Sam_I_Am77 wrote: »You know what might be idealYou don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress,
Look up Bulgarian Split squats, e.g. ..they are a real challenge....
I don't know how holding DB's up to your shoulders in somewhat of a Front Squat position is more dangerous than a barbell in the front squat or back squat position. DB squats are not as effect as barbell squats, they are quite different. Not to say that they don't have their use but the Squat activates so much of one's body that it's hard to compare to anything else.
BSS's are a definite challenge and not a bad compliment to a strength-training program.
For sure, equipment limitations definitely call for the best available exercise with the available equipment. Walking Lunges can be nasty for sure. My only point was that if you look at movements / exercises holistically, the Squat has the best singular transfer for improvement in athleticism and basic functionality. If the equipment is available to Squat and one is capable of correctly performing it, then Squat; if not then find something else. BSS's and Lunges are all fine alternatives in those situations. One could even do something where they have a day where they Squat heavy (e.g. 85% 1RM for 5x3) and then a day where they do something like BSS's for 3x12 and maybe a couple other unilateral exercises.0 -
Yep...I do understand your post, and I didn't say that I disagree.... However, this is about reading the posts and answering the questions, and if you read the posts in question again, then issue of equipment limitations applies in both cases. And this is why I shared my experience. I train at home, and for me, it's the same thing. My personal little squat setup works, but I can only safely put 100 lbs on the bar... I do have dumbbells that I can safely hold on my sides, and I will use them on any effective exercise possible. I did my homework, and I don't have a problem with my training....neither do my quads and glutes......Sam_I_Am77 wrote: »
It's all a matter of the available equipment. Planet Fitness anyone...? Rather than having to be in line for the only squat rack forever, I'm not afraid to improvise. Of course, the 'big' lifts also lift some of the EGOs, but just for s!ts and giggles, tell me how your legs feel after a few sets of walking lunges with two 45 lbs (just to throw out a number here...) dumbbells or Bulgarian split squats..... Ya think it'll stimulate some gainz....? I would certainly say so....Sam_I_Am77 wrote: »You know what might be idealYou don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress,
Look up Bulgarian Split squats, e.g. ..they are a real challenge....
I don't know how holding DB's up to your shoulders in somewhat of a Front Squat position is more dangerous than a barbell in the front squat or back squat position. DB squats are not as effect as barbell squats, they are quite different. Not to say that they don't have their use but the Squat activates so much of one's body that it's hard to compare to anything else.
BSS's are a definite challenge and not a bad compliment to a strength-training program.
For sure, equipment limitations definitely call for the best available exercise with the available equipment. Walking Lunges can be nasty for sure. My only point was that if you look at movements / exercises holistically, the Squat has the best singular transfer for improvement in athleticism and basic functionality. If the equipment is available to Squat and one is capable of correctly performing it, then Squat; if not then find something else. BSS's and Lunges are all fine alternatives in those situations. One could even do something where they have a day where they Squat heavy (e.g. 85% 1RM for 5x3) and then a day where they do something like BSS's for 3x12 and maybe a couple other unilateral exercises.
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I appreciate the feedback and information, everyone! OP, sorry I highjacked your post to diss Planet Fitness.
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pick up- put on shoulder.
Hahahahahahahahaha.......well, if you can demonstrate how to do this in a safe way with a 45 lbs dumbbell on each shoulder, than I will respectfully bow before you....lol.
You don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress, you just have to explore the different variations of squats that are possible with them. Look up Bulgarian Split squats, e.g. ..they are a real challenge....wendyking1979 wrote: »I started NROL4W yesterday and had the same issues with the Smith machine. I don't think my form was right, so it HURT my shoulders. However, my gym doesn't have barbells. So I am really better off with dumbbells on my shoulders or goblets than the Smith if I don't have a bar? Has anyone completed NROL4W with just dumbbells? I feel like I may progress faster than the dumbbells that are available, and I'm not in a position to change my gym membership right now.
why would you not put them on your shoulders? how is that more significantly dangerous than a barbell?
Personally, I think I'd have a bit of a balance problem, getting my butt off the ground on this....
pick up- put on shoulder.
shrug- balance can be improved if you so chose- outside of neorlogical issues- it's a skill that can be improved upon with regular work.
I get more out of my BSS with shoulder DB's than holding them b/c my grip gives out long before my legs do... but that's not to say either way is wrong- I just think saying don't do it b/c its dangerous is incorrect. It really isn't dangerous- it's harder after a point and becomes impractical. impractical =/= dangerous.0 -
Yeah...I get the picture....lol
pick up- put on shoulder.
Hahahahahahahahaha.......well, if you can demonstrate how to do this in a safe way with a 45 lbs dumbbell on each shoulder, than I will respectfully bow before you....lol.
You don't put the dumbbells on your shoulders. That's way too dangerous! You hold them on your sides. They are just as effective as barbell squats, and they won't slow down your progress, you just have to explore the different variations of squats that are possible with them. Look up Bulgarian Split squats, e.g. ..they are a real challenge....wendyking1979 wrote: »I started NROL4W yesterday and had the same issues with the Smith machine. I don't think my form was right, so it HURT my shoulders. However, my gym doesn't have barbells. So I am really better off with dumbbells on my shoulders or goblets than the Smith if I don't have a bar? Has anyone completed NROL4W with just dumbbells? I feel like I may progress faster than the dumbbells that are available, and I'm not in a position to change my gym membership right now.
why would you not put them on your shoulders? how is that more significantly dangerous than a barbell?
Personally, I think I'd have a bit of a balance problem, getting my butt off the ground on this....
pick up- put on shoulder.
shrug- balance can be improved if you so chose- outside of neorlogical issues- it's a skill that can be improved upon with regular work.
I get more out of my BSS with shoulder DB's than holding them b/c my grip gives out long before my legs do... but that's not to say either way is wrong- I just think saying don't do it b/c its dangerous is incorrect. It really isn't dangerous- it's harder after a point and becomes impractical. impractical =/= dangerous.
But you'd have to agree, this is a pretty advanced exercise, when you do it this way. It requires a lot of core strength, balance and stability, just to rack any meaningful weights on your shoulders in the first place. I suspect, that you have those skills, following a few of your posts, but I can't assume the same from someone asking the question, like they were posted here.
The post I responded to, gave reason to assume, that I have a beginner, more or less, in front of me, (who had not flipped through the book to check on variations...), in this case, better safe than sorry.
I know, you're going heavy, but I have seen wannabe lifters almost tear a rotator cuff, just taking the big dumbbells off the rack...much less getting them through a set without struggle... Keeping weights low during this kind of exercise in a public setting is in fact practical and a lot less trouble, rather than letting things get out of hand...literally... I'd really hate having to break up my set, to call 911 for this kind of mis-lift....
Happy lifting!
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well- I would hope someone new wasn't trying to hoist 45's to their shoulders!!!
Yes- some common sense judgement would hopefully reign over which is the best option for who doing the lifting at the time.but I have seen wannabe lifters almost tear a rotator cuff, just taking the big dumbbells off the rack...much less getting them through a set without struggle..
most of me wants to say- tough titties to them for being so stupid... but I suppose that's not nice.
I watched a "trainer" give a young- very out of shape- clearly never worked out kid a 45-50#'s to do supine over head pulls- he was struggling out of the gate- I was so pissed I told the manager- I said- normally I don't bother people about people's business- but this guy is representing you- and he's a bleepity bleep idiot.. I was angry.
So it's a valid point 0
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