Awesome heavy lifters here ? Rookie has questions !!

Allterrain_Lady

Hi there !!!

I'm really into heavy lifting now FINALLY (Every other day, I do 5*5 but with Strong Curves exercises that I regularly rotate). I feel awesome, I should have started sooner. It works wonders on my body.
Anyhow, even if I've been religiously reading NROLFW, Strong Curves, Starting Strength and A LOT of posts on the boards, I still have some stupid questions.

I'd be really grateful for any insight from those of you who seem to know everything about heavy lifting.

1 - I used to have an HRM for cardio exercise (wich I don't do anymore except lots of walking and dance class). Is it accurate for weight lifting?
2 – (Sorry if TMI) Sometimes, even if I feel like I've given everything I had in the workout, I don't break a sweat. Does that mean I should have push harder?
3 – Same with soreness. I tend to think that I « should » feel some pain a day after. Sometimes, I don't. Once again, even if I couldn't have done more the day before.
4 - I want to change the back of my thighs and my butt. I do squats and Romanian dead lifts and so on in that purpose but, during and after I feel the burn only in the front of my thighs. Is that a matter of form? Is that normal? Is it still effective?
5 – I work out every two days and do what I think is a complete body workout. But, somehow, it feels like I'm leaving some muscles untrained. What do you think would be a complete « complete body » workout ?

Thank you in advance !!!
I'm sure you're all kicking a** in your own journey

Vanessa

Edit; cause I forgot one question and spelling mistakes

ironanimal

1. No
2. No. If you feel physically exhausted, then you're done. Sweating is just about temperature management.
3. All my soreness subsides after a few hours, unless I haven't trained for a couple of weeks.
4. RDLs should definitely activate the hamstrings more than anything. Squats, it depends entirely on stance and form. I would add Bulgarian Split Squats and Barbell Hip Thrusts to your routine if able, while you work on correcting the form on those.
5. Find a diagram of the human muscular anatomy. Find a list of exercises. Tick off the body parts as you go through the list, and if you need any suggestions to fill the blanks, come back and ask here

ILiftHeavyAcrylics

Hi there !!!

I'm really into heavy lifting now FINALLY (Every other day, I do 5*5 but with Strong Curves exercises that I regularly rotate). I feel awesome, I should have started sooner. It works wonders on my body.
Anyhow, even if I've been religiously reading NROLFW, Strong Curves, Starting Strength and A LOT of posts on the boards, I still have some stupid questions.

I'd be really grateful for any insight from those of you who seem to know everything about heavy lifting.

1 - I used to have an HRM for cardio exercise (wich I don't do anymore except lots of walking and dance class). Is it accurate for weight lifting?
2 – (Sorry if TMI) Sometimes, even if I feel like I've given everything I had in the workout, I don't break a sweat. Does that mean I should have push harder?
3 – Same with soreness. I tend to think that I « should » feel some pain a day after. Sometimes, I don't. Once again, even if I couldn't have done more the day before.
4 - I want to change the back of my thighs and my butt. I do squats and Romanian dead lifts and so on in that purpose but, during and after I feel the burn only in the front of my thighs. Is that a matter of form? Is that normal? Is it still effective?
5 – I work out every two days and do what I think is a complete body workout. But, somoehow, it feels like I leaving some muscles untrained. What do you think would be a complete « complete body » workout ?

Thank you in advance !!!
I'm sure you're all kicking a** in your own journey

Vanessa

Edit; cause I forgot one question

1.) No. Accurate for steady state cardio only. But you can enter your lifting in MFP and you'll get some calories for it. That's not going to be terribly accurate either but it's something and you can adjust later based on your results.

2.) Not necessarily. I don't sweat a ton when I'm doing upper body. If you're consistently adding weight and working to failure or just shy of it then you're pushing hard enough.

3.) See above. Usually I don't have DOMS unless I've just done something new, taken a break and come back, or hit a deadlift PR. Most of the time after the first month of a new program I stop having DOMS consistently. Soreness is not necessarily indicative of a good workout.

4.) Squats are quad dominant for some people (I'm one of them, because I do high bar). You said you're reading Strong Curves-- are you adding in any hip thrusters? I get much better glute activation from those. But do make sure that at the top of your deadlifts when you "hump the bar" you're squeezing your glutes. Same with squats.

5.) If you're following a program and doing the big 5 (squats, deadlifts, bench, OHP, rows) with good form you should be hitting everything. But there's nothing wrong with adding some accessories as you advance, just make sure you're doing your main lift first. What muscles do you feel you're not working?

vjohn04

I agree with the other posters.

If I feel like I am not hitting my low back / glutes / hamstrings enough - I'll throw in and supplement with some weighted hyper-extensions.


Hip thrusts are your friend for glute activtation.

Allterrain_Lady

5. Find a diagram of the human muscular anatomy. Find a list of exercises. Tick off the body parts as you go through the list, and if you need any suggestions to fill the blanks, come back and ask here

Great idea! Thanks.

Allterrain_Lady

1.) No. Accurate for steady state cardio only. But you can enter your lifting in MFP and you'll get some calories for it. That's not going to be terribly accurate either but it's something and you can adjust later based on your results.

2.) Not necessarily. I don't sweat a ton when I'm doing upper body. If you're consistently adding weight and working to failure or just shy of it then you're pushing hard enough.

3.) See above. Usually I don't have DOMS unless I've just done something new, taken a break and come back, or hit a deadlift PR. Most of the time after the first month of a new program I stop having DOMS consistently. Soreness is not necessarily indicative of a good workout.

4.) Squats are quad dominant for some people (I'm one of them, because I do high bar). You said you're reading Strong Curves-- are you adding in any hip thrusters? I get much better glute activation from those. But do make sure that at the top of your deadlifts when you "hump the bar" you're squeezing your glutes. Same with squats.

5.) If you're following a program and doing the big 5 (squats, deadlifts, bench, OHP, rows) with good form you should be hitting everything. But there's nothing wrong with adding some accessories as you advance, just make sure you're doing your main lift first. What muscles do you feel you're not working?

4 - I've been intimidated by hip thrusters but I guess I should just give it a try and see if I feel a difference. What do you mean by "hump the bar" (Sorry, not a native english speaker!)

5 - I feel like I mainly leave out my calves (huge cankles, here...) and whatever muscles that are supposed to help preventing the dreaded batwings.

Thank you for your answer. Your progress are phenomenal!

Allterrain_Lady

Hip thrusts are your friend for glute activtation.

Will try those during tomorrow's workout!

ILiftHeavyAcrylics

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

Achrya

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

This. If you're doing SC by the book trust and believe you'll never suffer from lack of glute activation. You may find that you can barely walk and that your butt is on fire two days later though.

ILiftHeavyAcrylics

4 - I've been intimidated by hip thrusters but I guess I should just give it a try and see if I feel a difference. What do you mean by "hump the bar" (Sorry, not a native english speaker!)

5 - I feel like I mainly leave out my calves (huge cankles, here...) and whatever muscles that are supposed to help preventing the dreaded batwings.

Thank you for your answer. Your progress are phenomenal!

Your calves and triceps should be getting worked if you're following the program. Like I said above, just because they're not sore doesn't mean you aren't working them.

But do realize that you can't spot reduce fat. Exercises for your calves/triceps are not going to make cankles/batwings go away by themselves-- you need calorie deficit for that. The idea with lifting is just to keep the muscle you have while you lose only the fat, but the fat will come off as genetics dictates. Even with lifting you're not going to be causing your body to lose fat just from the triceps or just from the ankles.

katro111

1 - I used to have an HRM for cardio exercise (wich I don't do anymore except lots of walking and dance class). Is it accurate for weight lifting?

No. HRM is for steady state movement and with heavy lifting, there is a lot of down time/rest time. The calorie burn on the HRM if you wear it during lifting will not be accurate. That said, I still wear mine out of habit and so I can time my rests.

2 – (Sorry if TMI) Sometimes, even if I feel like I've given everything I had in the workout, I don't break a sweat. Does that mean I should have push harder?

No. You may not "feel the burn" right away, but that doesn't mean you're not working hard!

3 – Same with soreness. I tend to think that I « should » feel some pain a day after. Sometimes, I don't. Once again, even if I couldn't have done more the day before.

DOMS is evil and it may not kick in for 2 or 3 or more days, but even then so it doesn't mean you didn't work the muscles if you aren't sore.

4 - I want to change the back of my thighs and my butt. I do squats and Romanian dead lifts and so on in that purpose but, during and after I feel the burn only in the front of my thighs. Is that a matter of form? Is that normal? Is it still effective?

I personally don't feel squats and deads in my quads, but I don't have issues with glute activation. How far down are you going in your squats? You may want to try playing with your stance - try going wider and point your toes outward. That might help you get below parallel and trigger your glutes to do more work. You could also do some hip thrusts or glute bridges for assistance.

5 – I work out every two days and do what I think is a complete body workout. But, somehow, it feels like I'm leaving some muscles untrained. What do you think would be a complete « complete body » workout ?

SL is comprised of compound lifts so you ARE getting a total body workout. If you want to throw in some accessory isolation moves just for good measure, then by all means go for it.

ValGogo

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

I read that about overhead lifts too. I think it said squeeze the booty when pushing the bar over my head; is that correct too?

Allterrain_Lady

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

Ok, then, I do hump the bar! Good news! ;-)
What I meant about hip thursters being intimidating is that I haven't add any weight to them yet. I will from now on.

jhc7324

5 - I feel like I mainly leave out my calves (huge cankles, here...) and whatever muscles that are supposed to help preventing the dreaded batwings.

Thank you for your answer. Your progress are phenomenal!

There's no such thing as "spot reduction", that is doing lifting focused on your calves isn't going to do anything to reduce the cankles. All you can do to reduce fat is to focus on your diet and have faith that eventually your body will decide the fat there is what its going to lose.

If you're focusing on the big compound lifts in a typical 5x5 program, you're hitting calves and triceps in a couple of different ways. Its a lot more efficient when you're just starting out to focus on the big compound lifts that will work lots of muscles at once than to spend the same amount of time focusing on a relatively small muscle group (triceps or calves).

Run the program as its written to build up your strength base, and when you finish it you can re-assess and look to find another one that incorporates more of those muscles.

Holly_Roman_Empire

Nothing to add really (because the prior posters have given great advice), except I want to pile on how awesome hip thrusters are for hamstrings. You really can't skip it.

And if you have access to a cable machine, I'd do kickbacks too.

ETA: I read your comment about not adding weight to hip thrusters yet. Definitely start, and don't be afraid to pile it on. You butt/legs can do amazing things.

DYELB

http://www.exrx.net/Lists/Directory.html

ILiftHeavyAcrylics

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

I read that about overhead lifts too. I think it said squeeze the booty when pushing the bar over my head; is that correct too?

Always squeeze your booty.

Allterrain_Lady

Your calves and triceps should be getting worked if you're following the program. Like I said above, just because they're not sore doesn't mean you aren't working them.

But do realize that you can't spot reduce fat. Exercises for your calves/triceps are not going to make cankles/batwings go away by themselves-- you need calorie deficit for that. The idea with lifting is just to keep the muscle you have while you lose only the fat, but the fat will come off as genetics dictates. Even with lifting you're not going to be causing your body to lose fat just from the triceps or just from the ankles.

I now know that, even though I don't necessary feel them, all my muscles are working. It's fine for me this way!
I'm eating at a deficit to lose fat and realise that spot reduction is a myth. I just hope to improve the 'quality' of the muscles under those layers of fat for when they're visible

Achrya

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

Ok, then, I do hump the bar! Good news! ;-)
What I meant about hip thursters being intimidating is that I haven't add any weight to them yet. I will from now on.

Are you actually following String Curves or are you just adding stuff from SC to the stuff from SL and seeing how that goes?

ILiftHeavyAcrylics

Okay, I've been informed that you're not supposed to do weighted hip thrusters until week 9 of Strong Curves.


Bottom line: you chose a program so just follow that exactly as it's written.

Allterrain_Lady

If you're focusing on the big compound lifts in a typical 5x5 program, you're hitting calves and triceps in a couple of different ways. Its a lot more efficient when you're just starting out to focus on the big compound lifts that will work lots of muscles at once than to spend the same amount of time focusing on a relatively small muscle group (triceps or calves).

So true. It seems way more effective that way!

Allterrain_Lady

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

Ok, then, I do hump the bar! Good news! ;-)
What I meant about hip thursters being intimidating is that I haven't add any weight to them yet. I will from now on.

Are you actually following String Curves or are you just adding stuff from SC to the stuff from SL and seeing how that goes?

At first I tried to do some exercises (with light weight) from a lot of different sources and see how I felt. It lasted about 20 days (10 workouts) and now it's been about a month that I follow Strong Curves but I do feel impressed by some of the exercises. Hip thrusts being one of them. Like I'd be the sole person in the world unable to perform those. So, I tend to shy away from them. Not the right idea. As it's been said, I do the whole program or there's no point.

Achrya

If you're not doing hip thrusters then you're not doing Strong Curves. My advice is to do the program the way it is written. Once you start advancing you might need to change things slightly but in the beginning you need to do it by the book.

"Hump the bar"-- at the top of your deadlifts you should thrust your pelvis forward against the bar and squeeze your glutes.


edited: typo

Ok, then, I do hump the bar! Good news! ;-)
What I meant about hip thursters being intimidating is that I haven't add any weight to them yet. I will from now on.

Are you actually following String Curves or are you just adding stuff from SC to the stuff from SL and seeing how that goes?

At first I tried to do some exercises (with light weight) from a lot of different sources and see how I felt. It lasted about 20 days (10 workouts) and now it's been about a month that I follow Strong Curves but I do feel impressed by some of the exercises. Hip thrusts being one of them. Like I'd be the sole person in the world unable to perform those. So, I tend to shy away from them. Not the right idea. As it's been said, I do the whole program or there's no point.

Yeah, I'd go back to the start (week one, bootyful beginners) and just follow the book. I'm in week 5 myself and I promise that as a 'rookie' if you follow the bbook and focus in good form you'll find your entire body (with focus on 'curves') is worked very well.

Leadfoot_Lewis

1 - I used to have an HRM for cardio exercise (wich I don't do anymore except lots of walking and dance class). Is it accurate for weight lifting?

2 – (Sorry if TMI) Sometimes, even if I feel like I've given everything I had in the workout, I don't break a sweat. Does that mean I should have push harder?

No to both questions.

3 – Same with soreness. I tend to think that I « should » feel some pain a day after. Sometimes, I don't. Once again, even if I couldn't have done more the day before.

Soreness is not an indicator of a good or bad workout. As your body adapts to the stresses you put on it, it will adapt and you will not be as sore or have no soreness at all.

4 - I want to change the back of my thighs and my butt. I do squats and Romanian dead lifts and so on in that purpose but, during and after I feel the burn only in the front of my thighs. Is that a matter of form? Is that normal? Is it still effective?

What type of Squats are you doing? Front & Overhead Squats are more Quad dominant whereas a Back Squat works the Posterior chain more. Do you have forward lean when you squat? If so, your Quad's could be compensating for weak Hamstrings/Glutes. Posting a video would be helpful.

5 – I work out every two days and do what I think is a complete body workout. But, somehow, it feels like I'm leaving some muscles untrained. What do you think would be a complete « complete body » workout ?

What workout plan are you doing - your own or one you made up?

Allterrain_Lady

What workout plan are you doing - your own or one you made up?

I tried to work out somehow by myself for a while but I didn't know anything about heavy lifting so it was useless at least, counter-productive borderline dangerous at worst.
Since about a month I'm educating myself and do Strong Curves

Allterrain_Lady

Another question.
I've found out that I now miss it on the days I don't work out!! So weird to me...

I recon that recovery is crucial. Do some of you workout every day? Like legs day, upper body day, core day? Or full body workout every day?

Thanks again to those of you who will take time to answer.

kaaaaylee

I second the commenter who said bulgarian split squats, holy sore butt muscles ALWAYS for me with these.

ILiftHeavyAcrylics

Another question.
I've found out that I now miss it on the days I don't work out!! So weird to me...

I recon that recovery is crucial. Do some of you workout every day? Like legs day, upper body day, core day? Or full body workout every day?

Thanks again to those of you who will take time to answer.

You need to give your body time to recover. Your program of choice should tell you how to handle rest. It's important that you follow those instructions. I started with Stronglifts, which was 3 days per week with at least one rest day in between workouts. I needed every last recovery day in order to progress on schedule without injury or overtraining.

Go for a walk, do some yoga, etc. but give your muscles a chance to repair.

JoRocka

Okay.

1.) Good job for starting lifting!!

2.) Congrats on your progresss.

3.) Good job on having an open mind.

4.) STOP MESSING WITH THE PROGRAM.

Pick a program DO THE PROGRAM.

This means - do the rest- do the lifts- do the time off- the down time- follow the instructions "if you fail- this is what you do"

You don't sound like you're in a place to be tinkering with things- so just don't. Do that later when you run a program and are unhappy or feel you need extra work. There are things at play you don't yet realize that you may need recovery from or are hitting and don't realize so you add something then wind up compromising your life next time b/c you aren't recovered. Too many variables.

This is why a program is a program.

Sam_I_Am77

1 - I used to have an HRM for cardio exercise (wich I don't do anymore except lots of walking and dance class). Is it accurate for weight lifting?
2 – (Sorry if TMI) Sometimes, even if I feel like I've given everything I had in the workout, I don't break a sweat. Does that mean I should have push harder?
3 – Same with soreness. I tend to think that I « should » feel some pain a day after. Sometimes, I don't. Once again, even if I couldn't have done more the day before.
4 - I want to change the back of my thighs and my butt. I do squats and Romanian dead lifts and so on in that purpose but, during and after I feel the burn only in the front of my thighs. Is that a matter of form? Is that normal? Is it still effective?
5 – I work out every two days and do what I think is a complete body workout. But, somehow, it feels like I'm leaving some muscles untrained. What do you think would be a complete « complete body » workout ?

1. Ditch the HRM for everything. Calculate calories via BMI or TDEE and stop tracking calorie burner altogether, less hassle
2. The only thing that matter is if you achieve / exceed your goals for the training session, set goals for yourself. If you finish sweating like crazy or feeling like 100 bucks is irrelevant, making your goals is what matter.
3. You're not always going to be sore, should be minimal over time as your body will adapt.
4. Squats and deadlifts are great for your legs as a whole and would stick wtih that for now, no need for RDL's.
5. Bench Press, Press, Squat, Deadlift are pretty complete for the most part. Past that I would still train your Lats or Rear Delts as they very much support those exercises. Some Back Raises to help strengthen your lower back and hamtrings will help with stability and injury prevention. Some light ab-work, not for 6-pack but for Core Strength & Stability. Yes the compound lifts help but a little core work is still useful, especially for injury prevention. People often forget about that aspect of lifting.

Leadfoot_Lewis

I tried to work out somehow by myself for a while but I didn't know anything about heavy lifting so it was useless at least, counter-productive borderline dangerous at worst.

Agree that you need to learn the proper from when you lift, regardless if it's with a barbell, dumbbell, etc. Do you have the means to work with a trainer? Also, the internet (You Tube) has some excellent videos on form for lifts.

Another question.
I've found out that I now miss it on the days I don't work out!! So weird to me...

I recon that recovery is crucial. Do some of you workout every day? Like legs day, upper body day, core day? Or full body workout every day?

You never want to work the same muscles on consecutive days. If you're a newbie, then a Full Body workout x3 week is optimal. From there you can go to an Upper/Lower split and so forth.