cant seem to build strenght...help
Replies
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im fine doig
im find doing stronglifts.youcantflexcardio wrote: »Carlos_421 wrote: »Carlos_421 wrote: »youcantflexcardio wrote: »You need to focus on the big, compound movements first...think bench, squat, deadlift, dips, pull-ups, standing overhead press. Once you have those down, then you can start adding accessory work. Eat to gain, follow a program, and apply the principles of progressive overload.
how long before i can start adding accessory work?
Do you even have any kind of definitive idea of what you want to accomplish?
Stop worrying about the kinds of particulars that don't currently apply to your situaion and may or may not even apply to you in the future.
Focus on the steps you should be taking now. Once you've completed those steps and met those goals, then establish your plan for step 2.
In the meantime, chill out and take a few months to build up your strength base.
well yes I wonna gain strength but at the same time i dont want to neglect other important exercises such as lat pull, dumbbell curls, shoulder press etc. for too long. Hence, I am asking after how long I can start to slowly incorporate accessories into this program?
I just realized I did something wrong.
In the stronglifts guide it says to increase weight by 5lbs for every exercise's next run. I didn't realize it meant 5lbs in TOTAL. I have been putting 5lbs on each side of the bar when I really should have been putting 2.5 lbs on each side.
How can I fix this for my next exercise?
Why do you think those exercises are important? They're not. Not for a beginner who's already working all the same muscles with other movements.
You don't need to do lat pulls or dumbbell curls because you're already doing bent over barbell rows.
You don't need to do shoulder press because you're already doing overhead press.
You don't need these accessory movements to progress in a beginner's strength training program and get stronger, which is your goal.
Thus, they are not important.
As for how to fix the fact that you're supposed to go up in weight by 5 lbs total at the next session, simply go up by 5lbs at the next session. You can't (and don't need to) change what you've already done. Just adjust and proceed from here.
I agree with everything pretty much everyone has said here except I gotta point out that rows aren't going to help much with the pull-up motion. I haven't reviewed SL but when I put a friend on SS I had him also incorporate pull-ups and bw dips because those are extremely important for a strength base. Being able to pull/push your own bodyweight is not only important for the gym but just for life in general.
I cant do this..what was I thinking. This is so hard!
i effed up today doing OP and DeadLift. I first did squats, 17.5 lbs which was okay. I think I'm going pretty good at this.
However, when it came to DL, 40 lbs, not sure what happened but I hurt my back to the point I can't move. Now I dont know how to fix this. Is there a simple video on YT that shows correct posture for it? I can't seem to find a simple video without the gym bro going on 15 minute useless
Did you not look at videos or ask for help before doing a complex exercise like a deadlift? Were you just kind of winging it? That is indeed a recipe for hurting yourself.
I am not a physical therapist but the conventional wisdom is you don't want to just lay around when you tweak your back even though maybe that sounds like a good idea. If your back will allow you to stand walk Etc you should keep doing so. Within reason.
Also remember that the bar weighs 45 pounds So when you say you squatted 17 1/2 pounds you really mean 62 and a half. That might sound like a nitpick but it's about accuracy. You squatted 62.5 lb literally.
thanks kid next to me was doing 135 lbs and he was doing 5 reps.
Yeah, your right. Quit all this and just go back to doing lat pulldowns with 5 lbs and dumbell curls.
i thought you wanted me to do stronglifts?
The poster was being sarcastic.
You seem to have some weird emotional attachment to lat pulls. If that’s what floats your boat, then fine, go do lat pulls all day if you want.
I mean, it won’t get you anywhere near your stated goals, but if you’d rather major in the minors and do a whole bunch of unnecessary exercises than learn good form and build functional strength with necessary ones, then we can’t stop you. Fill your boots. Just don’t come complaining here when the thing that wasn’t working before continues to not work.
what i dont get is, why is it that today i was not able to do overhead press with ease? i had great difficulty lifting 52.5 lbs. I was able to do 5sets of 5 reps but it took a lot from me. Same thing with DL, it felt so heavy that i injured my back.
does this mean this is max i can lift or that program is not working for me in terms of buiding strength?
0 -
It’s meant to feel heavy.
Injury probably means you’re doing something wrong. Have you checked your form?1 -
youcantflexcardio wrote: »Carlos_421 wrote: »Carlos_421 wrote: »youcantflexcardio wrote: »You need to focus on the big, compound movements first...think bench, squat, deadlift, dips, pull-ups, standing overhead press. Once you have those down, then you can start adding accessory work. Eat to gain, follow a program, and apply the principles of progressive overload.
how long before i can start adding accessory work?
Do you even have any kind of definitive idea of what you want to accomplish?
Stop worrying about the kinds of particulars that don't currently apply to your situaion and may or may not even apply to you in the future.
Focus on the steps you should be taking now. Once you've completed those steps and met those goals, then establish your plan for step 2.
In the meantime, chill out and take a few months to build up your strength base.
well yes I wonna gain strength but at the same time i dont want to neglect other important exercises such as lat pull, dumbbell curls, shoulder press etc. for too long. Hence, I am asking after how long I can start to slowly incorporate accessories into this program?
I just realized I did something wrong.
In the stronglifts guide it says to increase weight by 5lbs for every exercise's next run. I didn't realize it meant 5lbs in TOTAL. I have been putting 5lbs on each side of the bar when I really should have been putting 2.5 lbs on each side.
How can I fix this for my next exercise?
Why do you think those exercises are important? They're not. Not for a beginner who's already working all the same muscles with other movements.
You don't need to do lat pulls or dumbbell curls because you're already doing bent over barbell rows.
You don't need to do shoulder press because you're already doing overhead press.
You don't need these accessory movements to progress in a beginner's strength training program and get stronger, which is your goal.
Thus, they are not important.
As for how to fix the fact that you're supposed to go up in weight by 5 lbs total at the next session, simply go up by 5lbs at the next session. You can't (and don't need to) change what you've already done. Just adjust and proceed from here.
I agree with everything pretty much everyone has said here except I gotta point out that rows aren't going to help much with the pull-up motion. I haven't reviewed SL but when I put a friend on SS I had him also incorporate pull-ups and bw dips because those are extremely important for a strength base. Being able to pull/push your own bodyweight is not only important for the gym but just for life in general.
Pullups primarily work the lats and biceps.
Barbell rows work the lats, biceps, traps, rhomboids and the erector spinae.4 -
Carlos_421 wrote: »Carlos_421 wrote: »youcantflexcardio wrote: »You need to focus on the big, compound movements first...think bench, squat, deadlift, dips, pull-ups, standing overhead press. Once you have those down, then you can start adding accessory work. Eat to gain, follow a program, and apply the principles of progressive overload.
how long before i can start adding accessory work?
Do you even have any kind of definitive idea of what you want to accomplish?
Stop worrying about the kinds of particulars that don't currently apply to your situaion and may or may not even apply to you in the future.
Focus on the steps you should be taking now. Once you've completed those steps and met those goals, then establish your plan for step 2.
In the meantime, chill out and take a few months to build up your strength base.
well yes I wonna gain strength but at the same time i dont want to neglect other important exercises such as lat pull, dumbbell curls, shoulder press etc. for too long. Hence, I am asking after how long I can start to slowly incorporate accessories into this program?
I just realized I did something wrong.
In the stronglifts guide it says to increase weight by 5lbs for every exercise's next run. I didn't realize it meant 5lbs in TOTAL. I have been putting 5lbs on each side of the bar when I really should have been putting 2.5 lbs on each side.
How can I fix this for my next exercise?
Why do you think those exercises are important? They're not. Not for a beginner who's already working all the same muscles with other movements.
You don't need to do lat pulls or dumbbell curls because you're already doing bent over barbell rows.
You don't need to do shoulder press because you're already doing overhead press.
You don't need these accessory movements to progress in a beginner's strength training program and get stronger, which is your goal.
Thus, they are not important.
As for how to fix the fact that you're supposed to go up in weight by 5 lbs total at the next session, simply go up by 5lbs at the next session. You can't (and don't need to) change what you've already done. Just adjust and proceed from here.
im not a beginner though, thats the thing. I've been exercising ever since I was 18 and now I'm 30. Also, literally every other buff looking guy at the gym is doing all those exerices to get more buff. If they are so useless, why are they doing them?
so you're saying I should not be touching those accessories at all for however long Im going to be on this program for?
Thanks for the last tip
You are a beginner to strength training.
It doesn't matter how long you've done other kinds of exercise.
You are new to building strength.
You already said you can't do a pushup.
You are a beginner.7 -
im fine doig
im find doing stronglifts.youcantflexcardio wrote: »Carlos_421 wrote: »Carlos_421 wrote: »youcantflexcardio wrote: »You need to focus on the big, compound movements first...think bench, squat, deadlift, dips, pull-ups, standing overhead press. Once you have those down, then you can start adding accessory work. Eat to gain, follow a program, and apply the principles of progressive overload.
how long before i can start adding accessory work?
Do you even have any kind of definitive idea of what you want to accomplish?
Stop worrying about the kinds of particulars that don't currently apply to your situaion and may or may not even apply to you in the future.
Focus on the steps you should be taking now. Once you've completed those steps and met those goals, then establish your plan for step 2.
In the meantime, chill out and take a few months to build up your strength base.
well yes I wonna gain strength but at the same time i dont want to neglect other important exercises such as lat pull, dumbbell curls, shoulder press etc. for too long. Hence, I am asking after how long I can start to slowly incorporate accessories into this program?
I just realized I did something wrong.
In the stronglifts guide it says to increase weight by 5lbs for every exercise's next run. I didn't realize it meant 5lbs in TOTAL. I have been putting 5lbs on each side of the bar when I really should have been putting 2.5 lbs on each side.
How can I fix this for my next exercise?
Why do you think those exercises are important? They're not. Not for a beginner who's already working all the same muscles with other movements.
You don't need to do lat pulls or dumbbell curls because you're already doing bent over barbell rows.
You don't need to do shoulder press because you're already doing overhead press.
You don't need these accessory movements to progress in a beginner's strength training program and get stronger, which is your goal.
Thus, they are not important.
As for how to fix the fact that you're supposed to go up in weight by 5 lbs total at the next session, simply go up by 5lbs at the next session. You can't (and don't need to) change what you've already done. Just adjust and proceed from here.
I agree with everything pretty much everyone has said here except I gotta point out that rows aren't going to help much with the pull-up motion. I haven't reviewed SL but when I put a friend on SS I had him also incorporate pull-ups and bw dips because those are extremely important for a strength base. Being able to pull/push your own bodyweight is not only important for the gym but just for life in general.
I cant do this..what was I thinking. This is so hard!
i effed up today doing OP and DeadLift. I first did squats, 17.5 lbs which was okay. I think I'm going pretty good at this.
However, when it came to DL, 40 lbs, not sure what happened but I hurt my back to the point I can't move. Now I dont know how to fix this. Is there a simple video on YT that shows correct posture for it? I can't seem to find a simple video without the gym bro going on 15 minute useless
Did you not look at videos or ask for help before doing a complex exercise like a deadlift? Were you just kind of winging it? That is indeed a recipe for hurting yourself.
I am not a physical therapist but the conventional wisdom is you don't want to just lay around when you tweak your back even though maybe that sounds like a good idea. If your back will allow you to stand walk Etc you should keep doing so. Within reason.
Also remember that the bar weighs 45 pounds So when you say you squatted 17 1/2 pounds you really mean 62 and a half. That might sound like a nitpick but it's about accuracy. You squatted 62.5 lb literally.
thanks kid next to me was doing 135 lbs and he was doing 5 reps.
Yeah, your right. Quit all this and just go back to doing lat pulldowns with 5 lbs and dumbell curls.
i thought you wanted me to do stronglifts?
The poster was being sarcastic.
You seem to have some weird emotional attachment to lat pulls. If that’s what floats your boat, then fine, go do lat pulls all day if you want.
I mean, it won’t get you anywhere near your stated goals, but if you’d rather major in the minors and do a whole bunch of unnecessary exercises than learn good form and build functional strength with necessary ones, then we can’t stop you. Fill your boots. Just don’t come complaining here when the thing that wasn’t working before continues to not work.
what i dont get is, why is it that today i was not able to do overhead press with ease? i had great difficulty lifting 52.5 lbs. I was able to do 5sets of 5 reps but it took a lot from me. Same thing with DL, it felt so heavy that i injured my back.
does this mean this is max i can lift or that program is not working for me in terms of buiding strength?
Dude, it's weight lifting. It's supposed to feel heavy.
If it isn't taking a lot of effort, you're wasting your time.
If you want to do easy movements with easy weight forever, that's up to you but you wont get stronger.4 -
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I think you need exercises for your patience. 10 minutes is not too long a time to spend to prevent an injury. Go and watch some gym bro talk for a whole video, until he has explained how to correctly do a deadlift. Even better find three videos by three different people on the same subject and watch all three of them. Consider it an exercise in learning how to pay attention.
8 -
Ohmygod im gonna cry now.
My back still hurts...what should I do to fix this?
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe0 -
Ohmygod im gonna cry now.
My back still hurts...what should I do to fix this?
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe
See a doctor.
You should be able to use the same kind of bar for all the exercises. Ask at your gym how much that bar weighs, then you know how much you are lifting when it's empty.1 -
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe
Looks like an Olympic bar to me, so yes. You should be using that bar for every exercise.
0 -
Ohmygod im gonna cry now.
My back still hurts...what should I do to fix this?
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe
I've been hesitant to say anything, considering how this thread has been playing out. If you aren't even sure about what bar to use, and you've managed to hurt your back in 2 weeks, you NEED to pay one of the trainers there to help you. They can make sure your form is correct, and they can guide you through a proper program. You are very much an accident waiting to happen at this point. Seek professional, in person guidance.8 -
nutmegoreo wrote: »Ohmygod im gonna cry now.
My back still hurts...what should I do to fix this?
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe
I've been hesitant to say anything, considering how this thread has been playing out. If you aren't even sure about what bar to use, and you've managed to hurt your back in 2 weeks, you NEED to pay one of the trainers there to help you. They can make sure your form is correct, and they can guide you through a proper program. You are very much an accident waiting to happen at this point. Seek professional, in person guidance.
how do you do your overhead press or how do u suggest beginners should do it?0 -
Carlos_421 wrote: »im fine doig
im find doing stronglifts.youcantflexcardio wrote: »Carlos_421 wrote: »Carlos_421 wrote: »youcantflexcardio wrote: »You need to focus on the big, compound movements first...think bench, squat, deadlift, dips, pull-ups, standing overhead press. Once you have those down, then you can start adding accessory work. Eat to gain, follow a program, and apply the principles of progressive overload.
how long before i can start adding accessory work?
Do you even have any kind of definitive idea of what you want to accomplish?
Stop worrying about the kinds of particulars that don't currently apply to your situaion and may or may not even apply to you in the future.
Focus on the steps you should be taking now. Once you've completed those steps and met those goals, then establish your plan for step 2.
In the meantime, chill out and take a few months to build up your strength base.
well yes I wonna gain strength but at the same time i dont want to neglect other important exercises such as lat pull, dumbbell curls, shoulder press etc. for too long. Hence, I am asking after how long I can start to slowly incorporate accessories into this program?
I just realized I did something wrong.
In the stronglifts guide it says to increase weight by 5lbs for every exercise's next run. I didn't realize it meant 5lbs in TOTAL. I have been putting 5lbs on each side of the bar when I really should have been putting 2.5 lbs on each side.
How can I fix this for my next exercise?
Why do you think those exercises are important? They're not. Not for a beginner who's already working all the same muscles with other movements.
You don't need to do lat pulls or dumbbell curls because you're already doing bent over barbell rows.
You don't need to do shoulder press because you're already doing overhead press.
You don't need these accessory movements to progress in a beginner's strength training program and get stronger, which is your goal.
Thus, they are not important.
As for how to fix the fact that you're supposed to go up in weight by 5 lbs total at the next session, simply go up by 5lbs at the next session. You can't (and don't need to) change what you've already done. Just adjust and proceed from here.
I agree with everything pretty much everyone has said here except I gotta point out that rows aren't going to help much with the pull-up motion. I haven't reviewed SL but when I put a friend on SS I had him also incorporate pull-ups and bw dips because those are extremely important for a strength base. Being able to pull/push your own bodyweight is not only important for the gym but just for life in general.
I cant do this..what was I thinking. This is so hard!
i effed up today doing OP and DeadLift. I first did squats, 17.5 lbs which was okay. I think I'm going pretty good at this.
However, when it came to DL, 40 lbs, not sure what happened but I hurt my back to the point I can't move. Now I dont know how to fix this. Is there a simple video on YT that shows correct posture for it? I can't seem to find a simple video without the gym bro going on 15 minute useless
Did you not look at videos or ask for help before doing a complex exercise like a deadlift? Were you just kind of winging it? That is indeed a recipe for hurting yourself.
I am not a physical therapist but the conventional wisdom is you don't want to just lay around when you tweak your back even though maybe that sounds like a good idea. If your back will allow you to stand walk Etc you should keep doing so. Within reason.
Also remember that the bar weighs 45 pounds So when you say you squatted 17 1/2 pounds you really mean 62 and a half. That might sound like a nitpick but it's about accuracy. You squatted 62.5 lb literally.
thanks kid next to me was doing 135 lbs and he was doing 5 reps.
Yeah, your right. Quit all this and just go back to doing lat pulldowns with 5 lbs and dumbell curls.
i thought you wanted me to do stronglifts?
The poster was being sarcastic.
You seem to have some weird emotional attachment to lat pulls. If that’s what floats your boat, then fine, go do lat pulls all day if you want.
I mean, it won’t get you anywhere near your stated goals, but if you’d rather major in the minors and do a whole bunch of unnecessary exercises than learn good form and build functional strength with necessary ones, then we can’t stop you. Fill your boots. Just don’t come complaining here when the thing that wasn’t working before continues to not work.
what i dont get is, why is it that today i was not able to do overhead press with ease? i had great difficulty lifting 52.5 lbs. I was able to do 5sets of 5 reps but it took a lot from me. Same thing with DL, it felt so heavy that i injured my back.
does this mean this is max i can lift or that program is not working for me in terms of buiding strength?
Dude, it's weight lifting. It's supposed to feel heavy.
If it isn't taking a lot of effort, you're wasting your time.
If you want to do easy movements with easy weight forever, that's up to you but you wont get stronger.
but i thought i was gonna gain the strength at the same to be able to lift heavier0 -
nutmegoreo wrote: »Ohmygod im gonna cry now.
My back still hurts...what should I do to fix this?
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe
I've been hesitant to say anything, considering how this thread has been playing out. If you aren't even sure about what bar to use, and you've managed to hurt your back in 2 weeks, you NEED to pay one of the trainers there to help you. They can make sure your form is correct, and they can guide you through a proper program. You are very much an accident waiting to happen at this point. Seek professional, in person guidance.
how do you do your overhead press or how do u suggest beginners should do it?
I'm not going to indulge this further. I have said all I intend to. Go set up an appointment with one of the gym trainers and ask them to check your form and guide you through it. I fear you will seriously injure yourself through improper form or through dropping stuff on your head.8 -
You have to build a strength base.
If the empty bar is heavy for you, it may take a little while before you can add weight. Ask a trainer at the gym to help you out, watch form videos, and keep practicing. Don't add weight until you can keep good form with the lighter weight. You will build strength, but it comes slowly.3 -
Carlos_421 wrote: »im fine doig
im find doing stronglifts.youcantflexcardio wrote: »Carlos_421 wrote: »Carlos_421 wrote: »youcantflexcardio wrote: »You need to focus on the big, compound movements first...think bench, squat, deadlift, dips, pull-ups, standing overhead press. Once you have those down, then you can start adding accessory work. Eat to gain, follow a program, and apply the principles of progressive overload.
how long before i can start adding accessory work?
Do you even have any kind of definitive idea of what you want to accomplish?
Stop worrying about the kinds of particulars that don't currently apply to your situaion and may or may not even apply to you in the future.
Focus on the steps you should be taking now. Once you've completed those steps and met those goals, then establish your plan for step 2.
In the meantime, chill out and take a few months to build up your strength base.
well yes I wonna gain strength but at the same time i dont want to neglect other important exercises such as lat pull, dumbbell curls, shoulder press etc. for too long. Hence, I am asking after how long I can start to slowly incorporate accessories into this program?
I just realized I did something wrong.
In the stronglifts guide it says to increase weight by 5lbs for every exercise's next run. I didn't realize it meant 5lbs in TOTAL. I have been putting 5lbs on each side of the bar when I really should have been putting 2.5 lbs on each side.
How can I fix this for my next exercise?
Why do you think those exercises are important? They're not. Not for a beginner who's already working all the same muscles with other movements.
You don't need to do lat pulls or dumbbell curls because you're already doing bent over barbell rows.
You don't need to do shoulder press because you're already doing overhead press.
You don't need these accessory movements to progress in a beginner's strength training program and get stronger, which is your goal.
Thus, they are not important.
As for how to fix the fact that you're supposed to go up in weight by 5 lbs total at the next session, simply go up by 5lbs at the next session. You can't (and don't need to) change what you've already done. Just adjust and proceed from here.
I agree with everything pretty much everyone has said here except I gotta point out that rows aren't going to help much with the pull-up motion. I haven't reviewed SL but when I put a friend on SS I had him also incorporate pull-ups and bw dips because those are extremely important for a strength base. Being able to pull/push your own bodyweight is not only important for the gym but just for life in general.
I cant do this..what was I thinking. This is so hard!
i effed up today doing OP and DeadLift. I first did squats, 17.5 lbs which was okay. I think I'm going pretty good at this.
However, when it came to DL, 40 lbs, not sure what happened but I hurt my back to the point I can't move. Now I dont know how to fix this. Is there a simple video on YT that shows correct posture for it? I can't seem to find a simple video without the gym bro going on 15 minute useless
Did you not look at videos or ask for help before doing a complex exercise like a deadlift? Were you just kind of winging it? That is indeed a recipe for hurting yourself.
I am not a physical therapist but the conventional wisdom is you don't want to just lay around when you tweak your back even though maybe that sounds like a good idea. If your back will allow you to stand walk Etc you should keep doing so. Within reason.
Also remember that the bar weighs 45 pounds So when you say you squatted 17 1/2 pounds you really mean 62 and a half. That might sound like a nitpick but it's about accuracy. You squatted 62.5 lb literally.
thanks kid next to me was doing 135 lbs and he was doing 5 reps.
Yeah, your right. Quit all this and just go back to doing lat pulldowns with 5 lbs and dumbell curls.
i thought you wanted me to do stronglifts?
The poster was being sarcastic.
You seem to have some weird emotional attachment to lat pulls. If that’s what floats your boat, then fine, go do lat pulls all day if you want.
I mean, it won’t get you anywhere near your stated goals, but if you’d rather major in the minors and do a whole bunch of unnecessary exercises than learn good form and build functional strength with necessary ones, then we can’t stop you. Fill your boots. Just don’t come complaining here when the thing that wasn’t working before continues to not work.
what i dont get is, why is it that today i was not able to do overhead press with ease? i had great difficulty lifting 52.5 lbs. I was able to do 5sets of 5 reps but it took a lot from me. Same thing with DL, it felt so heavy that i injured my back.
does this mean this is max i can lift or that program is not working for me in terms of buiding strength?
Dude, it's weight lifting. It's supposed to feel heavy.
If it isn't taking a lot of effort, you're wasting your time.
If you want to do easy movements with easy weight forever, that's up to you but you wont get stronger.
but i thought i was gonna gain the strength at the same to be able to lift heavier
SLOWLY.
If you don’t even have the patience to keep at a programme for longer than a few days, or to watch a video to understand what your form should be, you do not have the patience to build strength. You are a serious accident waiting to happen, and you should give up before you cripple yourself.
Unless you are capable of actually paying attention to what literally everyone has told you repeatedly, you’re just wasting everyone’s time.6 -
nutmegoreo wrote: »Ohmygod im gonna cry now.
My back still hurts...what should I do to fix this?
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe
I've been hesitant to say anything, considering how this thread has been playing out. If you aren't even sure about what bar to use, and you've managed to hurt your back in 2 weeks, you NEED to pay one of the trainers there to help you. They can make sure your form is correct, and they can guide you through a proper program. You are very much an accident waiting to happen at this point. Seek professional, in person guidance.
Yes, @jonmarrow you need professional advice. Either from a trainer at the gym, or see your doctor for your back and in that visit get a referral for physical therapy, and they should be able to help you with your form as well.
You are just spinning your wheels here, and hurting yourself.4 -
Carlos_421 wrote: »im fine doig
im find doing stronglifts.youcantflexcardio wrote: »Carlos_421 wrote: »Carlos_421 wrote: »youcantflexcardio wrote: »You need to focus on the big, compound movements first...think bench, squat, deadlift, dips, pull-ups, standing overhead press. Once you have those down, then you can start adding accessory work. Eat to gain, follow a program, and apply the principles of progressive overload.
how long before i can start adding accessory work?
Do you even have any kind of definitive idea of what you want to accomplish?
Stop worrying about the kinds of particulars that don't currently apply to your situaion and may or may not even apply to you in the future.
Focus on the steps you should be taking now. Once you've completed those steps and met those goals, then establish your plan for step 2.
In the meantime, chill out and take a few months to build up your strength base.
well yes I wonna gain strength but at the same time i dont want to neglect other important exercises such as lat pull, dumbbell curls, shoulder press etc. for too long. Hence, I am asking after how long I can start to slowly incorporate accessories into this program?
I just realized I did something wrong.
In the stronglifts guide it says to increase weight by 5lbs for every exercise's next run. I didn't realize it meant 5lbs in TOTAL. I have been putting 5lbs on each side of the bar when I really should have been putting 2.5 lbs on each side.
How can I fix this for my next exercise?
Why do you think those exercises are important? They're not. Not for a beginner who's already working all the same muscles with other movements.
You don't need to do lat pulls or dumbbell curls because you're already doing bent over barbell rows.
You don't need to do shoulder press because you're already doing overhead press.
You don't need these accessory movements to progress in a beginner's strength training program and get stronger, which is your goal.
Thus, they are not important.
As for how to fix the fact that you're supposed to go up in weight by 5 lbs total at the next session, simply go up by 5lbs at the next session. You can't (and don't need to) change what you've already done. Just adjust and proceed from here.
I agree with everything pretty much everyone has said here except I gotta point out that rows aren't going to help much with the pull-up motion. I haven't reviewed SL but when I put a friend on SS I had him also incorporate pull-ups and bw dips because those are extremely important for a strength base. Being able to pull/push your own bodyweight is not only important for the gym but just for life in general.
I cant do this..what was I thinking. This is so hard!
i effed up today doing OP and DeadLift. I first did squats, 17.5 lbs which was okay. I think I'm going pretty good at this.
However, when it came to DL, 40 lbs, not sure what happened but I hurt my back to the point I can't move. Now I dont know how to fix this. Is there a simple video on YT that shows correct posture for it? I can't seem to find a simple video without the gym bro going on 15 minute useless
Did you not look at videos or ask for help before doing a complex exercise like a deadlift? Were you just kind of winging it? That is indeed a recipe for hurting yourself.
I am not a physical therapist but the conventional wisdom is you don't want to just lay around when you tweak your back even though maybe that sounds like a good idea. If your back will allow you to stand walk Etc you should keep doing so. Within reason.
Also remember that the bar weighs 45 pounds So when you say you squatted 17 1/2 pounds you really mean 62 and a half. That might sound like a nitpick but it's about accuracy. You squatted 62.5 lb literally.
thanks kid next to me was doing 135 lbs and he was doing 5 reps.
Yeah, your right. Quit all this and just go back to doing lat pulldowns with 5 lbs and dumbell curls.
i thought you wanted me to do stronglifts?
The poster was being sarcastic.
You seem to have some weird emotional attachment to lat pulls. If that’s what floats your boat, then fine, go do lat pulls all day if you want.
I mean, it won’t get you anywhere near your stated goals, but if you’d rather major in the minors and do a whole bunch of unnecessary exercises than learn good form and build functional strength with necessary ones, then we can’t stop you. Fill your boots. Just don’t come complaining here when the thing that wasn’t working before continues to not work.
what i dont get is, why is it that today i was not able to do overhead press with ease? i had great difficulty lifting 52.5 lbs. I was able to do 5sets of 5 reps but it took a lot from me. Same thing with DL, it felt so heavy that i injured my back.
does this mean this is max i can lift or that program is not working for me in terms of buiding strength?
Dude, it's weight lifting. It's supposed to feel heavy.
If it isn't taking a lot of effort, you're wasting your time.
If you want to do easy movements with easy weight forever, that's up to you but you wont get stronger.
but i thought i was gonna gain the strength at the same to be able to lift heavier
From showing up? Or because you've done 3 workouts the rest will be easy because you're strong now?
Why do you think you're supposed to be adding weight every time? To make sure it stays challenging.
You're not gonna workout for one month and all of a sudden be a strength athlete. Strength takes takes time, patience and dedication.2 -
nutmegoreo wrote: »Ohmygod im gonna cry now.
My back still hurts...what should I do to fix this?
Also can you guys confirm if this is the empty barbell Im supposed to be using for overhead press? https://imgur.com/KgSosHe
I've been hesitant to say anything, considering how this thread has been playing out. If you aren't even sure about what bar to use, and you've managed to hurt your back in 2 weeks, you NEED to pay one of the trainers there to help you. They can make sure your form is correct, and they can guide you through a proper program. You are very much an accident waiting to happen at this point. Seek professional, in person guidance.
how do you do your overhead press or how do u suggest beginners should do it?
You can't be bothered to watch a youtube video but you expect us to spell out all the finer points of proper form in text format to spoon feed it to you when we know from the way you've conducted yourself already that you'll ignore everything we have to say.
No. Get a trainer. Let them teach you.
Or even man up enough to sit through a ten minute video by Alan Thrall that explains it.6 -
Human nature. It makes us feel better about ourselves when we observe individuals we perceive to be less intelligent than ourselves...1
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ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.0 -
ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
It's not abuse to tell you to be patient or to listen to the advice you've been given.
It is also not aggressive to tell you to seek help from a trainer because what you're describing here is a complete lack of understanding about the movements you're trying to do and how progression works.
You need a trainer.
9 -
if you completed the prescribed reps it doesn’t matter how hard it “felt” because next time when you add more weight it’s going to be even harder and you may actually miss reps then have to come back next session and try to lift it again this time you may get 1 or 2 more reps or you may get them all viola stronger! or you may decide that being strong isn’t worth this much hard work and go back to doing low weight high reps on all your various assistance exercises and think you’re getting stronger but you really aren’t and that’s ok this progressive overload strength training thang ain’t for everybody cause you really have to put in everything you’ve got mentally and physically if you really want to make it work and eat to support how tall are you and how much do you weigh?-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
1 -
ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
Follow the advice you’ve already been given. Multiple times. By multiple people.6 -
I’m not doing SL, but I DO do progressive overload, which is what adding more weights each session is. But I move up weights every WEEK not every session. So I do a full body workout 3x per week. But I use the same weight those three times Mon/Wed/Fri. Then when the next Monday comes along I add more weight.
If moving up weight every single time is too much for you, why not try using the same weight two or three times and THEN move up.
Progressive overload is meant to continually challenge your muscles, but if you’re having so many problems with it you CAN slow down a bit and work at that weight a bit longer before moving on, there’s no need to do yourself an injury.1 -
ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
On both the StrongLifts website and in the app there's guidance (including videos) on how to do the exercises. I suggest you have a look and educate yourself to avoid any further injury. This will show you that you can use the same bar for all exercises and don't need to start from the ground for OP.
It also gives you guidance on how you should progress in terms of adding weight.4 -
MsHarryWinston wrote: »I’m not doing SL, but I DO do progressive overload, which is what adding more weights each session is. But I move up weights every WEEK not every session. So I do a full body workout 3x per week. But I use the same weight those three times Mon/Wed/Fri. Then when the next Monday comes along I add more weight.
If moving up weight every single time is too much for you, why not try using the same weight two or three times and THEN move up.
Progressive overload is meant to continually challenge your muscles, but if you’re having so many problems with it you CAN slow down a bit and work at that weight a bit longer before moving on, there’s no need to do yourself an injury.
thanks i'll try that.0 -
Redordeadhead wrote: »ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
On both the StrongLifts website and in the app there's guidance (including videos) on how to do the exercises. I suggest you have a look and educate yourself to avoid any further injury. This will show you that you can use the same bar for all exercises and don't need to start from the ground for OP.
It also gives you guidance on how you should progress in terms of adding weight.
thank you, ill review this info0 -
if you completed the prescribed reps it doesn’t matter how hard it “felt” because next time when you add more weight it’s going to be even harder and you may actually miss reps then have to come back next session and try to lift it again this time you may get 1 or 2 more reps or you may get them all viola stronger! or you may decide that being strong isn’t worth this much hard work and go back to doing low weight high reps on all your various assistance exercises and think you’re getting stronger but you really aren’t and that’s ok this progressive overload strength training thang ain’t for everybody cause you really have to put in everything you’ve got mentally and physically if you really want to make it work and eat to support how tall are you and how much do you weigh?-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
180 lbs0
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