Starting 5 x 5 with free weights - Help
JamBlaze
Posts: 90 Member
Hello!
Long time runner here, making the break into weights with the 5 x 5 program. I'm raring to go! I've watched the A and B YouTube workouts religiously. However, I've never used bars/big weights before. I have a session booked with a personal trainer on Friday, who I hope will show me the correct form and how to use the equipment, but until then, I'd like to do some lifting using free weights today. Should I just stick as close as I possibly can to the exercises in workout A, but with the free weights? (squats, chest press, row?)
Long time runner here, making the break into weights with the 5 x 5 program. I'm raring to go! I've watched the A and B YouTube workouts religiously. However, I've never used bars/big weights before. I have a session booked with a personal trainer on Friday, who I hope will show me the correct form and how to use the equipment, but until then, I'd like to do some lifting using free weights today. Should I just stick as close as I possibly can to the exercises in workout A, but with the free weights? (squats, chest press, row?)
0
Replies
-
Hello
Just saying hello as I just started on Saturday as well, but I am just doing this at home, but I have a barbell, not dumbells.
So I can't advise, but one of the awesome kick *kitten* strong ladies will hopefully pop in and help you out.
Good luck.
I am so excited to lift heavey and get strong!0 -
By 'freeweights' are you meaning the dumbbells? Because that term usually refers to the barbell and plates (as well as the dumbbells). The time to start lifting is pretty much always right now, IMO - if you start with dumbbells, that's fine, or you could use the fixed barbells (meaning that they come in 10 lb increments and are shorter than the olympic bar) - but there is no law keeping you from tackling that oly bar and seeing if you can't move it around. It might be a good idea to work on the movements with something pretty light - just to start the practice of focusing on form and helping your brain start to make the neural pathways that are unique to lifting. Basically - just start moving in the motions of the lifts!
Have a great time - lifting is addictive!0 -
Aah, thanks! Didn't realise freeweights also meant barbell and plates. How confusing! I meant dumbbells. Actually just been to the gym now and had a go with them, partly because dumbbells are available in my gym's "quiet room" and I'm currently too intimidated to go into the proper weights room. I think I need to give myself more time working on the form, it's very difficult not to end up with a hunched back. I just don't feel I'll be able to take my time, and make mistakes, in the proper weights room with a bunch of blokes knocking back protein shakes, staring at me.
Only managed 16kg squats, 14kg chest press, and 17.5kg row - but hey, it was something! Considering I have 3kg weights at home
Question - how do you do a row without punching yourself in the boobs!?0 -
Hi! And welcome!
And I laughed when I read your last question...shoot for just under the boobs. That way nobody gets hurt. :bigsmile:0 -
I suspect that the reality of that room isn't what you have in your mind!
and you row towards your stomach not your boobs
0 -
Question - how do you do a row without punching yourself in the boobs!?
:laugh: :laugh: :laugh:
I aim for the space between the top of my stomach and under my boobs. No punching necessary!
Also, the weight room isn't as scary as you think. Just walk in like you own the place and you'll be fine.0 -
It's absolutely fine to focus on form until you feel ready to conquer the weight room - but if you are feeling like your back wants to round, that's an indicator that your core needs work - so maybe fold in some core work as you nail down the form. And we all started somewhere - lifting lots of weight is something that happens with time - for ALL of us!0
-
It's absolutely fine to focus on form until you feel ready to conquer the weight room - but if you are feeling like your back wants to round, that's an indicator that your core needs work - so maybe fold in some core work as you nail down the form. And we all started somewhere - lifting lots of weight is something that happens with time - for ALL of us!
Yeah, I'm a terrible sloucher, my core has never been great. Maybe I could do core work on my off days. Who knows, maybe when I use an actually barbell that will help.
It's funny, I've been going to the gym for years, and now I feel like I'm back at square one like a total newbie, blundering around not knowing what the hell I'm doing!
And thanks for the note on the row, all!0 -
When I row, I pull the bar up to my boobs, because it should be a perfect reverse of your bench where you should be dropping the bar down to your boobs. You just have to learn how far you pull it each time, so that you don't hit yourself hard. I go for just a light tap. Its actually how I know that I completed the rep. If I don't touch, I didn't complete the rep.
Anyway, I would suggest using the fixed barbells at a lightish weight. Get comfortable with the form, do a few extra reps/sets if you can, just to get into the groove. Then have the trainer check you when you get to the apt.
Good luck!0 -
About rounding your back--it's kind of hard to tell what is happening with the lower back unless you have experience in dancing or yoga or some similar form-oriented discipline. Some people don't know they are rounding, and others are overextending (arching too much) without realizing it.
I would recommend making a video of yourself from the side using your cell phone camera.
Don't be afraid of the other room, but it's good to learn dumbbell lifts, too. Some of the compound lifts are arguably better with dumbbells (bench press for example). They are also great if you are relatively weak starting out and find lifting an empty barbell a challenge.0 -
Thank you for all of your lovely and supportive comments I already love this message board! 0
-
Hello! One more question!
How much should I be eating when working with weights? Currently, I'm at my goal weight, but I want to get my bodyfat down. Generally to maintain it's conservatively around 2,100 per day, but I'm eating 1,600 - 1,700 day because I'm presuming this will help with the body fat issue - but does it? Surely I could maintain and working with the weights will bring it down anyway...? I'm always careful trying to hit my protein and carbs ( though protein is very difficult, even with powder!)
Should I stick at 1,600? Go higher? 2,100...?0 -
If you're at goal weight, just eat at maintenance. Try it for a while and then reevaluate. Lifting at a deficit can lead to a stall in progression, which is something people who wish to lose weight have to deal with. You need fuel to lift heavy, so make sure you get it. If you're at goal weight, use that to your advantage and make sure you take enough food in to support your lifting.0
-
Hello! One more question!
How much should I be eating when working with weights? Currently, I'm at my goal weight, but I want to get my bodyfat down. Generally to maintain it's conservatively around 2,100 per day, but I'm eating 1,600 - 1,700 day because I'm presuming this will help with the body fat issue - but does it? Surely I could maintain and working with the weights will bring it down anyway...? I'm always careful trying to hit my protein and carbs ( though protein is very difficult, even with powder!)
Should I stick at 1,600? Go higher? 2,100...?
I'd give it a month or two at maintenance - I've been losing around 0.75-1% BF a month regardless of whether I'm lifting at maintenance or lifting/cardio-bunnying at a deficit. I'm certainly happier when I can eat more, so that's what I've decided to do for the next little while.0 -
Thanks!
*runs off to the pudding aisle*
... Kidding!0 -
I'm also checking in on this thread because I just started the 5x5s. I'm on day 7 and keeping up fine so far. I was a little intimidated by the 65 pound barbell row start, but then I found out I could do it, so I'll just keep going and see where I max out. It's by far the most challenging lift for me so far. Interesting debate on aiming for the chest or just under the boobs. I tend to get a twinge of pain in one wrist sometimes on the barbell row, and I wonder if aiming for under-boobs instead of the chest would help that (in addition to improving my form).0
-
Well, just had my meeting with a personal trainer, who I was hoping would show me how to do the moves and show me the equipment... No such luck. Kept on going on and ON about cardio, and wanting to introduce me to the raw food diet!
Ended up in the "lady gym" downstairs. It's okay for now as I can get by with the dumbells, but soon I'll have to progress to a barbell if I want to keep going.
I know I could ask some of the guys in the weight lifting room for help, but, well... I guess I have a chip on my shoulder. I've always been a very independent person, always liked getting on with my own thing, not needing to ask for help, holding my own weight (so to speak.) It's... intimidating and embarrassing. I think they'll think I'm a joke, just a bit walking stereotype. EVERY SINGLE ONE OF THEM is a bloke knocking back a protein shake with a sleeveless vest.
Sorry, having a moan!0 -
I guarantee you that if you watch any Mark Rippetoe video on Youtube that you can find on the lifts, as well as Mehdi's videos, as well as reading up on how to perform the lifts, you will know more about it than most people at your gym, including all the guys.
Grab a barbell and go do it. The longer you wait, the more your anxiety will build. Sleeveless blokes don't own the barbell area at your gym. They just act like they do.
Practice at home with a broomstick or whatever. They form doesn't change just because you add weights. The more you practice, the more confident you will become.0 -
What Dani said. I know WAY more about form than 95% of the guys in my gym, and I've only been doing this for 4 months. But I researched, I watched, I learned. . .And once you have gone in there and started doing your thing, you'll look around at all those guys and realize just how MUCH they don't know. Watch them squat - guarantee there will be a ton of weight on the bar, and they'll be doing little piddly 1/4 squats, while you are hitting parallel and below each and every time.
If you aren't sure about the equipment, this might help:
http://gokaleo.com/2013/06/02/taming-the-weight-room-2-the-equipment/
Also, before I went in I did Google image searches on things like "squat rack" "olympic barbell" "bench press" - you get the idea. That way I knew what I should be looking for. And I downloaded Rippetoe's Starting Strength on to my iPod, so every time I got nervous about form, I would open up the book, check out the reminders, and dive back in.
But in the end, you do just have to do it. You won't ever regret it. 0 -
Thanks all! Well - I did it! I ventured into my local gym's weights room and used the weight machine (I think it was called a Smithson?) I admit, I did wimp out a bit and asked my boyfriend to come with me for moral support. Good job that I did, because there was a guy in there already using the machine who was a complete *RSE! He'd use the machine, then go off and use another machine, but keep his towel over it so nobody else could use it. When my boyfriend went up and asked him if he was using it, at a time he blatantly wasn't, he just turned around and said "Yeah, I am."
Eventually he started talking to this woman and after five minutes I went up and asked if I could use it while he was chatting, which he VERY RELUCTANTLY agreed to.
By the time that I'd left, I nipped back to look in, and he was still on it - an hour and a half later! How selfish, espcially considering that is the ONLY type of that weight machine in my whole gym.
Pfff. Going back this lunch time and hoping it's more friendly.0 -
well done and sorry for the twit on the smith machine.. but really you don't want to be using that machine! you want to use the bar with the squat rack, freely. less likely to injure yourself too! did you notice if there was a proper rack? 0
-
What Dani said. I know WAY more about form than 95% of the guys in my gym, and I've only been doing this for 4 months. But I researched, I watched, I learned. . .And once you have gone in there and started doing your thing, you'll look around at all those guys and realize just how MUCH they don't know. Watch them squat - guarantee there will be a ton of weight on the bar, and they'll be doing little piddly 1/4 squats, while you are hitting parallel and below each and every time.
If you aren't sure about the equipment, this might help:
http://gokaleo.com/2013/06/02/taming-the-weight-room-2-the-equipment/
Also, before I went in I did Google image searches on things like "squat rack" "olympic barbell" "bench press" - you get the idea. That way I knew what I should be looking for. And I downloaded Rippetoe's Starting Strength on to my iPod, so every time I got nervous about form, I would open up the book, check out the reminders, and dive back in.
But in the end, you do just have to do it. You won't ever regret it.
Agree with this 100%. Just watching videos and reading articles with pictures helps tremendously. Very few people (guys) at my gym work on lower body, and of those, only 2 or 3 do more than a quarter squat. So arm yourself with the knowledge to do it correctly, and you'll be way ahead of the game.
Also, I agree with trying to stay away from the Smith machine. With the fixed bar, you're more likely to injure yourself as you don't have a natural range of motion. From experience, it's harder on your back, hips, and knees. And you do get the weight hogs, you just have to assert yourself a little (sometimes you do have to be a *****; can't be helped). Good luck! :drinker:0 -
Thanks both. I just googled squat rack - I don't believe my gym has this, but I will look again. If it doesn't, what do you advise I do? Stick with the Smith machine?0
-
Thanks both. I just googled squat rack - I don't believe my gym has this, but I will look again. If it doesn't, what do you advise I do? Stick with the Smith machine?
The Smith machine has a pretty poor reputation in the lifting world. It's difficult to impossible to learn proper form when using one, and the squats will not feel right. I have used it for squats when I had no other alternatives, and let me tell you, it was actually harder. I couldn't move as much weight as I do in the squat rack.
How about a power rack? Does your gym have one of those? What you need is something with adjustable pins so you can set the height of the bar to about your sternum, and ideally also something that will catch the bar if you drop it (although that should not be a worry at all at beginner weights).0 -
Thanks both. I just googled squat rack - I don't believe my gym has this, but I will look again. If it doesn't, what do you advise I do? Stick with the Smith machine?
The Smith machine has a pretty poor reputation in the lifting world. It's difficult to impossible to learn proper form when using one, and the squats will not feel right. I have used it for squats when I had no other alternatives, and let me tell you, it was actually harder. I couldn't move as much weight as I do in the squat rack.
How about a power rack? Does your gym have one of those? What you need is something with adjustable pins so you can set the height of the bar to about your sternum, and ideally also something that will catch the bar if you drop it (although that should not be a worry at all at beginner weights).
Hey Bumblebums,
I don't believe my weight room has a power rack, y'see. So I either use the smith machine, or......?0 -
Thanks both. I just googled squat rack - I don't believe my gym has this, but I will look again. If it doesn't, what do you advise I do? Stick with the Smith machine?
The Smith machine has a pretty poor reputation in the lifting world. It's difficult to impossible to learn proper form when using one, and the squats will not feel right. I have used it for squats when I had no other alternatives, and let me tell you, it was actually harder. I couldn't move as much weight as I do in the squat rack.
How about a power rack? Does your gym have one of those? What you need is something with adjustable pins so you can set the height of the bar to about your sternum, and ideally also something that will catch the bar if you drop it (although that should not be a worry at all at beginner weights).
Hey Bumblebums,
I don't believe my weight room has a power rack, y'see. So I either use the smith machine, or......?
I would find a better gym
Until then, I would stick to dumbbells for the upper body lifts. Squats in the Smith machine don't prepare you for the real thing, so when you do get to a real squat or power rack, make sure to take it slow with the weights you use.0 -
0
-
http://www.bodybuilding.com/exercises/detail/view/name/goblet-squat
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat
You can also try these. You use dumbbells.0 -
Eek, the Steinborn lift looks frightening. I have lower back problems so I would never attempt that. I would go with goblet or dumbbell squats if you can't work with a proper barbell setup.0
-
Hey, thanks! The dumbbell squat looks good. I remember the first time I did tried the squat without the smith machine, I lifted the dumbbells so they were just above my shoulders - guess I thought if I put them as close to the position an actual barbell would be, that woud be best. But the dumbbell squat has them at the side. Does anyone know the reason not to lift up the dumbbells near your shoulders - just safety, I guess?0
