How did you begin?
Making_changes7
Posts: 194 Member
Hey everyone! I have never considered bulking up before now. I lift minimal weights at the gym currently with high reps and low weight. This will definitely be a new experience for me.
I was wondering how you started lifting heavy? I am concerned about a few things:
1. How do I know how heavy to start with?
2. How can I prevent improper form using such heavy weights?
3. Do I need a spotter everytime?
4. How can I get over my fear of lifting around those bulky men at the gym (fear of them judging me) and just focus on my goals?
Thanks for your help!
I was wondering how you started lifting heavy? I am concerned about a few things:
1. How do I know how heavy to start with?
2. How can I prevent improper form using such heavy weights?
3. Do I need a spotter everytime?
4. How can I get over my fear of lifting around those bulky men at the gym (fear of them judging me) and just focus on my goals?
Thanks for your help!
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Replies
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Great questions! For me, lifting heavy and bulking are two different things. I've been lifting for over a year and I would consider it heavy, but the bulking comes in when you start eating in a surplus for the purpose of actually gaining muscle size. You can still lift heavy in a deficit with the intention of keeping your LBM and gaining strength.
But to answer your questions ...
1. You just have to try it out. The goal for strength/lifting heavy is something in the 3-5 rep range. So you just keep increasing weight until you get to where you can only do that many in a set. That would be your starting weight to work with and then you progress from there.
2. One of the advantages with starting a tad lighter is that you can work on form. There are a lot of great resources out there to help so I would go searching for those. As you get heavier you have to just keep focusing on your form. But know that perfect form isn't always going to happen. People's bodies are different. However, if you feel like something is starting to hurt you, it's OK to back off on the weight and give your body more time to get it right.
3. No, you don't need a spotter every time. I've actually never used one until my husband happen to come to the gym with me a few times. It's nice to have one though as the loads get heavier. By then you will be more comfortable in the gym and can just ask anyone that's there.
4. As Nike would say - just do it! Honestly, stop worrying about what others think because a) it doesn't matter and b) you are assuming they are giving it any thought. Sure, people look at others who walk in to the gym but it's likely just a passing glance while they are between sets and not because they are judging. You just have to walk in, preferably with a plan, and do it. Put the tunes on, focus on you and nothing else matters. In just a week or two the fear will be gone and it won't be an issue. Granted, it's been 15 months for me but I am very much "one of the guys" now and it's more noticed when I'm not there than when I am.
I'm not sure what kind of program you're doing but I've heard Stronglifts and Starting Strength are great places to start. Good for gaining strength and focusing on the core moves. Good luck and just walk on over there and make that weight room your b!tch!0 -
Wow!!!!!! Thank you so much for that response. I didn't expect anyone to comment in such an informative way I actually never realized that you could lift heavy, see definition, but still eat a caloric deficit.
I will take a look at those programs you suggested
Also, I will do my best to make that weight room my b*tch but I can't help but think that everyone is staring at and judging me
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I actually can't add anything apart from seconding what has been said.
the first walk into the big guys area in the gym is not easy but you just have to do it. Be prepared, have a plan and watch lots of videos on YouTube so you know what correct form looks like, so you got at least an idea of how to do it correctly even if you have never done it. But if you feel really uncomfortable it might be worth getting a personal trainer for an hour, he can show you correct form and you don't have to go in on your own
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Another program you could consider is All Pro's Beginner Routine. I started it almost a year ago, as a total lifting newb, and am still going strong There's a link to the program in my profile if you want to check it out. I third the YouTube video recommendation, and Starting Strength is definitely a fantastic book that breaks down form really thoroughly. And don't be afraid of the gym. I'd been working out exclusively at home until just two weeks ago, and it's been fine working in the free weight section with the boys :P
Oh, and yeah, you can definitely get nice definition while lifting at a deficit - you're retaining the muscle you have, maybe getting a lb or two of newbie mass gains, and cutting fat - which reveals the muscle underneath. My before/after photos in my profile pics show that kind of thing You can also get a LOT stronger. You don't actually have to build muscle to get stronger, there's a lot of neurological adaptation that goes on too. 0 -
I started with All Pro's Simple Beginners Routine in March last year. First at home using dumbbells, in August I switched to working out at the gym. After 6 or 7 cycle's of the SBR I started on the All Pro intermediate routines. Not because I'm an intermediate lifter, but because I got bored
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Great questions! For me, lifting heavy and bulking are two different things. I've been lifting for over a year and I would consider it heavy, but the bulking comes in when you start eating in a surplus for the purpose of actually gaining muscle size. You can still lift heavy in a deficit with the intention of keeping your LBM and gaining strength.
But to answer your questions ...
1. You just have to try it out. The goal for strength/lifting heavy is something in the 3-5 rep range. So you just keep increasing weight until you get to where you can only do that many in a set. That would be your starting weight to work with and then you progress from there.
2. One of the advantages with starting a tad lighter is that you can work on form. There are a lot of great resources out there to help so I would go searching for those. As you get heavier you have to just keep focusing on your form. But know that perfect form isn't always going to happen. People's bodies are different. However, if you feel like something is starting to hurt you, it's OK to back off on the weight and give your body more time to get it right.
3. No, you don't need a spotter every time. I've actually never used one until my husband happen to come to the gym with me a few times. It's nice to have one though as the loads get heavier. By then you will be more comfortable in the gym and can just ask anyone that's there.
4. As Nike would say - just do it! Honestly, stop worrying about what others think because a) it doesn't matter and b) you are assuming they are giving it any thought. Sure, people look at others who walk in to the gym but it's likely just a passing glance while they are between sets and not because they are judging. You just have to walk in, preferably with a plan, and do it. Put the tunes on, focus on you and nothing else matters. In just a week or two the fear will be gone and it won't be an issue. Granted, it's been 15 months for me but I am very much "one of the guys" now and it's more noticed when I'm not there than when I am.
I'm not sure what kind of program you're doing but I've heard Stronglifts and Starting Strength are great places to start. Good for gaining strength and focusing on the core moves. Good luck and just walk on over there and make that weight room your b!tch!
This.0 -
Great advice here, I have nothing constructive to add!0
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Hi!
I thought I'd give an update. So I finally stepped out my comfort zone and started working out where the boys are. It's a little awkward trying to find the amount of weight I can use but I am very surprised at how much I actually CAN lift. Before I wasn't even close to lifting to my max and it feels good to be able to do that
It's also surprising at how nice the guys are. They're pretty willing to help if you need it. So far, so good.
I'm not sure if anyone is going to read this but I was just wondering: how long did it take you to gain a noticeable amount of muscle when you began? I'm going probably 3-5 x per week right now.0 -
Good for you!! So many women are scared of it but I love hearing when it turns out to not be scary at all.
As for seeing a gain in muscle, since I was eating at a deficit, I didn't really gain much muscle. I just lost fat and combined with working the muscles, it helped show a lot more definition. That started happening within a couple months but to be honest, I don't really remember specifically. It was just a gradual process that got better over time.0 -
Hi!
I thought I'd give an update. So I finally stepped out my comfort zone and started working out where the boys are. It's a little awkward trying to find the amount of weight I can use but I am very surprised at how much I actually CAN lift. Before I wasn't even close to lifting to my max and it feels good to be able to do that
[b/]It's also surprising at how nice the guys are. They're pretty willing to help if you need it. So far, so good. [/b]
I'm not sure if anyone is going to read this but I was just wondering: how long did it take you to gain a noticeable amount of muscle when you began? I'm going probably 3-5 x per week right now.
yeah- it's really really frustrating when people assume because someone is large- probably tattooed and has a mean look on their face that they are grumpy- judgemental and or uber creepy. Most of the nicest people are in the free weight section- they are just nice and FOCUSED LOL
good lesson to learn.
as for you strength gains? eat all the things and lift all the things. You'll see strength results in a month- but it's a process- I'd say it starts around a month- since you are new you'll see a lot of immediate growth in the first 6 months. After that it slows. and then it's a grind- and it sucks - but it's a different kind of satisfaction!
oh edit: you'll see strength gains- which are different from muscle SIZE gains (bulk) you won't gain appreciable muscle on a deficit- just strength as you are going to have newb gains.
Good for you for stepping out!!! Welcome to a new journey!0 -
I started lifting on a deficit as well and I was still about 10-15 lbs heavier. So in the beginning, apart from the strength gains, I noticed that my body became tighter. The wobble got less. but size only starts now in my 'bulk' still haven't really gained any actual scale weight...0
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Today I squatted 95 lbs and deadlifted 75 lbs doing 5x5. I don't even know if that's good but I felt proud!0
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Today I squatted 95 lbs and deadlifted 75 lbs doing 5x5. I don't even know if that's good but I felt proud!
The only person you compete with is yourself, so YES! ????0 -
Well done! :flowerforyou:Today I squatted 95 lbs and deadlifted 75 lbs doing 5x5. I don't even know if that's good but I felt proud!0 -
Today I squatted 95 lbs and deadlifted 75 lbs doing 5x5. I don't even know if that's good but I felt proud!
The only person you compete with is yourself, so YES!
This exactly! Celebrate every bit of your own progress and don't worry about what anyone else is doing! 0 -
^^ Absolutely!! It's good for you and that's what matters! Way to work hard!Today I squatted 95 lbs and deadlifted 75 lbs doing 5x5. I don't even know if that's good but I felt proud!
The only person you compete with is yourself, so YES! ????0 -
Today I squatted 95 lbs and deadlifted 75 lbs doing 5x5. I don't even know if that's good but I felt proud!
That's fantastic! Great job on getting over your fears and just doing it, as Casey said!0 -
Awesome job stepping out of your comfort zone and getting those lifts in!!!0
