newbie questions - done the research, nervous as hell

jessiferrrb

i've read the pdf, the summary here, the faq, and watched the video of the entire A workout, but i still have questions, mostly because i'm starting today and i'm scared i'm gonna screw things up, embarrass myself and possibly drop a weight on my toes or my friend.

i've posted in a few threads in the general boards but maybe they get lost in the shuffle and i'm tagging into someone else's questions, which is probably bad form.

1. if there is not power rack (for sure) and probably no squat rack, am i better off in the smith machine or on my own for the squats? i don't think that the weight will be an issue right away that i'll fail, but down the road i just don't know.

2. if i can only get to a gym twice a week, is it 'ok' to do body weight exercises and cardio at home on other days. i know this isn't ideal and will make progress slower, but has anyone done this and had a good/bad experience?

3. not a question, just thanks for reading. i'm gonna go watch squat videos through my lunch break since that seems to be the hardest form to get correct.

annaskiski

1. If you're starting, you can do goblet squats for a long time. You're supposed to start squatting with just the bar, but newbies sometimes can't even lift that (45 lbs), so dumbell goblet squats is where people start anyway.

2. I've always done some kind of exercise on other days. A great lady here does kettlebell swings on her 'off' days. I started doing this as well.... (I'm looking at you @fanncy0626 !)
http://community.myfitnesspal.com/en/discussion/10449355/update-stronglifts-and-kettlebell-transformation-pictures/p1

3. I told someone on another thread to practice 'third world squats'. You can try this at work!
https://www.t-nation.com/training/third-world-squat

jessiferrrb

annaskiski wrote: »

1. If you're starting, you can do goblet squats for a long time. You're supposed to start squatting with just the bar, but newbies sometimes can't even lift that (45 lbs), so dumbell goblet squats is where people start anyway.

2. I've always done some kind of exercise on other days. A great lady here does kettlebell swings on her 'off' days. I started doing this as well.... (I'm looking at you @fanncy0626 !)
http://community.myfitnesspal.com/en/discussion/10449355/update-stronglifts-and-kettlebell-transformation-pictures/p1

3. I told someone on another thread to practice 'third world squats'. You can try this at work!
https://www.t-nation.com/training/third-world-squat

thank you so much for your responses! i'm definitely closing the door and trying the "third world squats"

i can do goblet squats and i assume (until i find out later tonight) that i'll be able to do them with the bar, but is it safe to do so without a proper rack? or am i better off in the smith machine even though it isn't ideal.

fanncy0626

annaskiski - thanks!
1. I've always heard not to use the smith machine because it does not allow your smaller stabilizing muscles to work. I agree with doing the goblet squats.
2. I would get a kettle bell. It will work to improve your weighted lifts. If you need information on that let me know. You can do this at home. Otherwise your bodyweight exercises would be helpful in gaining strength.

Also, everyone on here was probably nervous when they first started. I have my own equipment at home. I don't worry about being spotted. Learn the roll of Shame for bench press. You can look that up on the Internet. More than one of us has dropped a weight on our toes!

fanncy0626

I actually don't have a squat rack where I have the safety bars. I have no fear of doing the squat without a safety. Possibly when I get heavier that would be something I would invest in. You can tell if something is too heavy. However, you would have to have some type of rack that would hold the bar at the correct height. I also suppose that if I was in the position where I could not afford my home equipment or go to a gym where they have a squat rack I might use the smith machine as a last resort.

jessiferrrb

@fanncy0626 thanks! i actually have a kettle bell at home that i got on clearance at marshall's but i've never known exactly the best way to utilize it.

i appreciate the info on the squats tons.

jessiferrrb

oh my god the roll of shame is terrifying!

annaskiski

You don't need a squat rack to do goblet squats.

Eventually you will want to get a squat rack. You can try Craig's list for some deals if you want to setup at home...

Having said that....use what you've got. If you push past your highest dumbell weight for goblet squats, try the Smith machine...

jessiferrrb

annaskiski wrote: »

You don't need a squat rack to do goblet squats.

Eventually you will want to get a squat rack. You can try Craig's list for some deals if you want to setup at home...

Having said that....use what you've got. If you push past your highest dumbell weight for goblet squats, try the Smith machine...

since i just found out that the only olympic bar in the gym is currently being super-glued back together, it looks like its dumbbells or smith for all of it.

jessiferrrb

Thanks for your help guys!

i ended up doing
35lb goblet squats
40 pound bench press in the smith (only option)
45 pound bent over rows with a curling bar

do the best you can with what you've got i guess.