Strength and Weights
Replies
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id just like to point out that i have no idea what "smith" is so can everyone please stop arguing about it? lol0
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I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Er, what? Start with a light weight (preloaded bars or the lightweight studio bars if the oly one is too heavy), get the form right and then increase the weight.
If bodyweight squats and a 5kg deadlift are what you can start with, start with those.
But to compare those two lifts to one handed push-ups and the Pacific ocean is just ridiculous hyperbole.
Smith machines do not teach you do squat. They teach you to use a Smith machine, and the fact that the machine stabilises the bar (on the wrong path, but that's a whole other barrel of fish) so you don't have to means that your core will struggle when you do switch to barbell squats.
It definitely teaches you how to squat. I'm not as much "pro Smith" but anti "don't know what you're talking about". Why does the Smith exist? Answer me that. Is it purely to stagger the potential of the user? I suppose weight is a factor. Do you also suggest people who have a high amount of bodyfat to do abs everyday? I'm just being real here. Nobody starting out without much weight lifting knowledge would attempt a free weight squat. This is despite whether they are capable of it. There is an intimidation factor and also the unknowing of how much weight they can preform during the lift. We are giving advice to people starting out, not people who are experienced in a movement done by experienced gym-goers.
The Smith exists because it was a great commercial proposition several decades ago. It's easy to teach, because the machine does much of the fine control work for you by holding the bar in grooves. This means commercial gyms could use less-experienced PT staff and put everyone on Smith machines rather than free weights.
I'd never suggest someone does ab work, I'd always suggest compound lifts. After over a decade of lower back pain, and trying many, many ab programmes to strengthen my core, the most effective thing I ever did for it was pick up a barbell.
And as for "nobody starting out without much weightlifting knowledge would attempt a free weight squat" that just makes me laugh. Really? I did. Most of the women in the Stronglifts for Women group did. And you know why they can do it? Because there are books, free videos, free programmes and trainers for those who can afford them which can give you all the background knowledge you need to pick up the lightest bar in the gym and learn form. Yes, I recommend getting a trainer to show you the lifts if you can afford one. Absolutely. What I can't recommend is using a machine that does part of the work for you because it's not going to give you the results you need.
When was the last time you did a free weight barbell squat and immediately followed it with a Smith machine squat? (It was 3 months ago, for me.) Can you honestly tell me the motion is the same? Because if you can, I suggest you get a trainer to look at your barbell form.
Here we go, this is what I'm talking about. Free weight is the goal but know where you are starting out. Swinging kettle bells can only get you so far. I know a strong emphasis in weight lifting is to strengthen your stability and overall tax more of your system. I'm sorry for the stab, I was just looking for more insight. The fact is that you start somewhere. It still stands that more people begin using machines more than free weight whether or not it's a favorable position. These options exists to get more people headed towards things they may not have imagined doing. Respect.0 -
If bodyweight squats and a 5kg dead Nobody starting out without much weight lifting knowledge would attempt a free weight squat. This is despite whether they are capable of it. There is an intimidation factor and also the unknowing of how much weight they can preform during the lift. We are giving advice to people starting out, not people who are experienced in a movement done by experienced gym-goers.
To be fair, I did free weight squats for a long time before I even a Smith Machine. Fist time I saw one in a gym I looked a it for 5 minutes rying to work out what it was. I think smeone must have been using it for pull ups as the bar was sitting just above my head height.0 -
Nice towel throw, Sarauk2sf.
What on earth are you on about?
You said Um.. NO! To a very popular and useful tool to someone's lifting method. Goblet Squats are bomb though! I mean the amount of weight is definitely a factor!
Just leaving this here then I will take EatLikeAnAthlete's advice and exit.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx
http://stronglifts.com/why-you-should-always-squat-with-free-weights/
http://startingstrength.com/articles/strength_science_2012_sullivan.pdf (see page 8)
for some reading.
and I am not going to repeat what Rippetoe says about them..but it isn't complementary
I'm currently reading this. I'll respond once I get through it all but I will gladly throw my hat in the ring to anyone who is up for some friendly competition to those willing to compare results based on body weight max reps for numerous exercises. I'll give a 3 month window.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
Not sure about you but I do strength training to boost my calorie burn. What? I can hear you say... but hear me out. Unlike cardio, strength training enables you to burn calories even when you've stopped doing it! It can even carry on to the following day. I do 3 lots of 10 including arm curls and bench presses, and I try to include a few free weight exercises too and mainly on my upper body although I do like the leg press as well. I always do my weights first, that way, when you do your cardio (for me it's interval training on the treadmill), you burn the second you start. I can't say how heavy to have your weights but the last 4 or 5 of the third set should be a real struggle. If not, there's no point!
What happens is your muscle tissue tears slightly during the exercise which burns calories in itself. In addition, you will continue to burn calories whilst your muscles are repairing themselves as well which can continue for up to 72 hours after your workout.
Just something to think about... good luck!0 -
Nice towel throw, Sarauk2sf.
What on earth are you on about?
You said Um.. NO! To a very popular and useful tool to someone's lifting method. Goblet Squats are bomb though! I mean the amount of weight is definitely a factor!
Just leaving this here then I will take EatLikeAnAthlete's advice and exit.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx
http://stronglifts.com/why-you-should-always-squat-with-free-weights/
http://startingstrength.com/articles/strength_science_2012_sullivan.pdf (see page 8)
for some reading.
and I am not going to repeat what Rippetoe says about them..but it isn't complementary
"To correct it, I had these athletes perform Petersen step-ups and then gradually progress into full squats. Only one athlete still had jumper’s knee after less than three months of proper training."
His thoughts on "Myth #5. Smith machine squats are safer than regular squats" is
"Most bodybuilders who use a Smith machine perform squats while holding their trunks vertical, a technique that minimizes the involvement of the hamstrings. Also, leaning back against the bar increases the stability of the trunk, further reducing the involvement of the hamstrings. This is not desirable, as hamstring activation is a direct antagonist to quadriceps activation at the knee, and this “co-contraction” neutralizes the harmful forces of the upper and lower leg bones."
Which is laughable, only construing his view on manipulating peoples minds into thinking they can only do it wrong every time on the Smith. That form is not advised when preforming a squat using the Smith. He then says "The bottom line is that free-weight exercises should always precede machine exercises, and athletes should limit their machine training to no more than 25 percent of the total work performed." Which I had never been against. The fact is that he himself has lied about the topic of the Smith machine being safer and then avoiding the subject by revealing an obviously true reason why a free weight squat can be more effective to muscle growth is questionable.
Next point he lists, I'm not ****ting you. "Myth #6. Squats are bad for the back. As long as you squat with the proper form, the center mass of the barbell will not be far away from the center of gravity, and this in itself will help prevent injury." Another point to the Smith machine? LOL
"Also, you should try performing a few of your lighter sets of squats without a belt, as this will stimulate the development of the trunk muscles that help protect the back. Always wear a belt on your heavy sets, though!"
Now he is talking about developing the trunk muscles... And THEN goes on to say WEAR a belt for your heavy sets to support stability to avoid injury. Don't know if I need to continue but I'm still reading.
"Myth #7. Squats make athletes slower." If THAT'S a myth then this is truly for novice lifters seeking advice too.
Here is an important point he brings, "Obviously, if you suffer from cardiovascular disease or if it runs in your family, you should consult an experienced sports medicine practitioner before engaging in a serious squat program."
The rest can be summed up in his closing paragraph. This is about people who are beginning a weight lifting program.
BTW, I lift brah, free weight squats and deadlifts are amazing. I just want people to make the safest and most appropriate approach to the activity. I'll read the other articles as well.
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I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
Not sure about you but I do strength training to boost my calorie burn. What? I can hear you say... but hear me out. Unlike cardio, strength training enables you to burn calories even when you've stopped doing it! It can even carry on to the following day. I do 3 lots of 10 including arm curls and bench presses, and I try to include a few free weight exercises too and mainly on my upper body although I do like the leg press as well. I always do my weights first, that way, when you do your cardio (for me it's interval training on the treadmill), you burn the second you start. I can't say how heavy to have your weights but the last 4 or 5 of the third set should be a real struggle. If not, there's no point!
What happens is your muscle tissue tears slightly during the exercise which burns calories in itself. In addition, you will continue to burn calories whilst your muscles are repairing themselves as well which can continue for up to 72 hours after your workout.
Just something to think about... good luck!
It's not that I want to say "you get it", but "you're doing it". 0 -
Yes, it forces people into unnatural ranges of motion which can cause muscular and structural dysfunctions and exasserbate existing faulty movement patterns.I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.0 -
Yes, it forces people into unnatural ranges of motion which can cause muscular and structural dysfunctions and exasserbate existing faulty movement patterns.I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
I see now the difference between uncoordinated human-beings and also the unseen popularity of those beginning weight lifting who attempt doing free weight squats. SMH Get ****ing real.0 -
I see now the difference between uncoordinated human-beings and also the unseen popularity of those beginning weight lifting who attempt doing free weight squats. SMH Get ****ing real.
I began weight training doing free weight squats. I still do free weight squats. I started with bodyweight squats, then squats with dumbbells on my shoulders, then squats with a barbell on my shoulders and now squats with a heavy barbell on my shoulders.0 -
I see now the difference between uncoordinated human-beings and also the unseen popularity of those beginning weight lifting who attempt doing free weight squats. SMH Get ****ing real.
I began weight training doing free weight squats. I still do free weight squats. I started with bodyweight squats, then squats with dumbbells on my shoulders, then squats with a barbell on my shoulders and now squats with a heavy barbell on my shoulders.
Better be careful, or he will send you a completely immature PM insulting you like he did me. The poor little thing cannot handle being disagreed with.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
Smith Machines are terrible for form.
How about, if you do have a trainer, get the trainer to get you to actually learn how to do squats properly?
Also, a better alternative than doing squats in a Smith is to do goblet squats.
I mean sorry but this is simply not true lol. Unless you have a partner spotting you, or you are experienced in the lift, the Smith machine does wonders. The Smith is technically a "machine", even though it can be preformed incorrectly it does force form.
If you do have a trainer and he has accepted a new trainee into weight lifting, it is not often that they bring them to free weight squats and deadlifts. If you have the expertise, I'd gladly trust you to teach others how to preform these lifts properly. Squats and Deadlifts do bring a high more than most exercises. I highly suggest people aim for this activity.
The fixed bar path on the smith machine is really not ideal for squats/deads/bench.
I would much, much rather see a beginner learning how to properly squat, deadlift, press, etc, with a freeweight barbell and once technique is in a reasonable place to begin loading, something like SS or SL is a fine program. These programs are designed for beginners.0 -
Nice towel throw, Sarauk2sf.
What on earth are you on about?
You said Um.. NO! To a very popular and useful tool to someone's lifting method. Goblet Squats are bomb though! I mean the amount of weight is definitely a factor!
Just leaving this here then I will take EatLikeAnAthlete's advice and exit.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx
http://stronglifts.com/why-you-should-always-squat-with-free-weights/
http://startingstrength.com/articles/strength_science_2012_sullivan.pdf (see page 8)
for some reading.
and I am not going to repeat what Rippetoe says about them..but it isn't complementary
I'm currently reading this. I'll respond once I get through it all but I will gladly throw my hat in the ring to anyone who is up for some friendly competition to those willing to compare results based on body weight max reps for numerous exercises. I'll give a 3 month window.
Are you really trying to prove your point with lifting stats? Against a female? What a great way to make a point about a Smith Machine.
Oh, and while I do not feel the need to slap my figurative d!ck out on the table, I do lift a bit, as you seemed a bit confused whether I did or not in your PM.0 -
lol at you
Yes, it forces people into unnatural ranges of motion which can cause muscular and structural dysfunctions and exasserbate existing faulty movement patterns.I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
I see now the difference between uncoordinated human-beings and also the unseen popularity of those beginning weight lifting who attempt doing free weight squats. SMH Get ****ing real.
The majority of people are highly uninformed when they begin attending a gym - and thats all it is for most people; most do not train with a specific intent or purpose and instead do what is easy or comfortable and not necessarily what is best for them.
When people ask questions here on how to train, they are generally looking to go beyond that and want to train effectively.
The Smith Machine is not training effectively. Why do most gyms have one? Because the general population who likely make up 90% of your potential memebership read crap like you're spouting and decide they need one, thusly they sell memberships. Go train with a powerlifter or olympic weightlifter and see what they think of that contraption.0 -
Here we go, this is what I'm talking about. Free weight is the goal but know where you are starting out. Swinging kettle bells can only get you so far. I know a strong emphasis in weight lifting is to strengthen your stability and overall tax more of your system. I'm sorry for the stab, I was just looking for more insight. The fact is that you start somewhere. It still stands that more people begin using machines more than free weight whether or not it's a favorable position. These options exists to get more people headed towards things they may not have imagined doing. Respect.
Weight machines exist for the same reason that every other machine exists. Someone wanted an "easier" way of doing something that they perceived to be hard.
You know what's hard? Traveling 8 hours on horseback or by wagon. That's why we now have cars - to make traveling easier. You know what else was hard? Washing clothing for a family of 6 by hand. Boom - washing machines. It's hard to hand copy all of those books by candlelight? Oh hey, the printing press!
Weight lifting can be difficult. So, why not make a machine that will make it easier? If the cable does half the work for you, isn't that great? You'll still get some results and you won't be as sore/tired. That's why weight lifting machines exist. Not to "set people on the right path", but to make their exercise easier for them. (and the gym doesn't have to hire as many trainers, since the instructions are printed on the side)0 -
Does your gym offer group strength training classes? If they do, that would be a great place to start.
This! It is what got me started with strength training. One of the personal trainers at our Y teaches a class twice a week and its awesome! She is very challenging and she literally walks around the room modeling the exercise and checking and correcting form. It really jump started my strength training. I realize this might not be available to you so I guess the other option would be to have a personal trainer show you(hopefully you could get a free session) or maybe hire a personal trainer. I do some strength training at home when I am away from the gym and there are some great free videos on you tube. My husband happened to have set of dumbbells collecting dust in the garage.0 -
I see now the difference between uncoordinated human-beings and also the unseen popularity of those beginning weight lifting who attempt doing free weight squats. SMH Get ****ing real.
I began weight training doing free weight squats. I still do free weight squats. I started with bodyweight squats, then squats with dumbbells on my shoulders, then squats with a barbell on my shoulders and now squats with a heavy barbell on my shoulders.
So did I, and I dead lifted from day one as well. I began with an empty oly bar. I have never EVER used a Smith Machine for anything. Totally unnecessary and dangerous.0 -
tagging0
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I was wondering why there was so much stupid... and then I realized this was in the general forums. Bah, I'm going back to my cave.
OP, your best bet is to listen to Sara. Look at her, and realize that she knows what she's talking about.0 -
I'm currently reading this. I'll respond once I get through it all but I will gladly throw my hat in the ring to anyone who is up for some friendly competition to those willing to compare results based on body weight max reps for numerous exercises. I'll give a 3 month window.
I've got a friendly competition for you. What's your Wilks in the big 3? Wait...have you ever competed? DYEL?0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
Smith machine is a poor substitute for learning how to squat proper. Learning bad form is bound to lead to injury. Words from my coach and my thrower.0 -
Smith machines have their uses, particularly in the bodybuilding world. But comparing a barbell squat to swimming the Pacific Ocean is beyond silly.
For an average person not looking to compete, bb squats are definitely the better choice.0 -
Since you are new to lifting, I agree with checking out a few of the lifting-type classes at your gym and then look into a program like Stronglifts 5x5 or Starting Strength. I think Sara already linked to the SL for women group, so come and check that out as there is tons of great information there I am in week 26 of Stronglifts and it has seriously changed my body! I was also new to "heavy" lifting when I started. Good luck!
Also in to continue to watch someone continue to make himself look like a complete fool :drinker:0 -
Look into Starting Strength, Stronglifts and NROLFW. Figure what will work best for you and go for it
Oh, and listen to Sara and Sidesteel. Those two really know what they are talking about.0 -
I feel that anybody that is going to start getting into a heavy lifting routine, they will either A) go with someone who has already been doing it for quite a while, or
do a ton of research about HOW to do it
I think a lot of women are intimidated by free-weights in the first place, so they want to educate themselves as much as possible before they get into it. When i started, i spent more time than i wnat to admit to reading stronglifts 5x5 and watching all the videos. I'm still watching Mark Rippetoe videos to see if there are any adjustments i can make to my lifts currently. The Smith does not allow for natural movement. There is no way i would be able to do squats the way i should do them with that fixed range of motion. You will be more capable of correcting your form when you have the freedom to shift your body when its necessary.0 -
I started this at 40 years old and was able to start with the 45 pound barbell for squats.
Doing the compound lifts with the barbell ( squat, deadlift, Bench, OHP) has significantly improved my core.
I never thought my body would look as good as it does.
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/0 -
In. To watch as a twenty-something gets completely pwned.0
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Unless you have a partner spotting you, or you are experienced in the lift, the Smith machine does wonders. The Smith is technically a "machine", even though it can be preformed incorrectly it does force form.
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For the love of...
Both barbell squats and the Smith Machine are fine if they suit your goals, preferences and biomechanics.
Generally, I think you get more overall benefit with a free weight squat so it is worth the time investment if you are so inclined. If not do something else and you can still get great results.0 -
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