New to Lifting, Need advice please!

nikki_hayter

I have lost 76 pounds up to this point through diet alone. I recently started Chalean Extreme to reshape my body. I have been experiencing lots of neck strain/pain. I can't seem to relax my neck when lifting. Any pointers, things to try/change would be awesome. I love the way my body is responding to weights and I don't want to have to quit! Thanks!

Beeps2011

nikki,

I haven't done chalean extreme, but the programs I have practiced....I often google and youtube certain lifts to make sure I am doing them correctly.

Have you tried that?

sweetNsassy2584

I did the whole ChaLEAN Extreme program a few years ago. The only thing I can think of is that you are lifting to heavy so you are compensating with your neck?? You need to be able to relax that area. How heavy are you lifting?

nikki_hayter

I did the whole ChaLEAN Extreme program a few years ago. The only thing I can think of is that you are lifting to heavy so you are compensating with your neck?? You need to be able to relax that area. How heavy are you lifting?

I felt like I was starting pretty light...5, 8 & 10 pounds. My upper body is really weak though.

Lofteren

All of your muscles should be tense when you are lifting weights. If your neck hurts then maybe you should do some exercises, stretches or myofascial release techniques to warm up the neck muscles sufficiently before you begin lifting. Based on the information you have provided it is hard to discern exactly what the problem is though so I may be getting ahead of myself.

1) During what lifts are you experiencing the neck discomfort? How often do you perform them, how many sets and reps and what weights are you using on those lifts?

2) We need to see videos of those lifts in order to analyze them properly

3) Are you experiencing burning/fatigue in the muscles of the neck or is it a sharp pain (the type you would experience from some sort of injury or pathology)?

DavPul

^I don't think she's lifting the way you think she's lifting there, chief. It's more 'exercises' than 'lifts' if you get my drift.

To the OP, how long have you been doing those videos and how long has your neck being feeling pain?

dan95130

If you've never lifted before, it might be worth the investment to hire a personal trainer for a couple sessions. Only caution, they're going to try to sell you their services and discourage the DVD program. My wife and I are about six weeks into Chalean Extreme and we love it. It isn't our first experience with weight lifting but we still find it challenging and rewarding. Good luck.

nikki_hayter

^I don't think she's lifting the way you think she's lifting there, chief. It's more 'exercises' than 'lifts' if you get my drift.

To the OP, how long have you been doing those videos and how long has your neck being feeling pain?

This is my second week of the program. 3 days of weights, 2 days cardio. I think the posterior flys started it. Here are all of the exercises I'm doing:

Burn Circuit #1
The first circuit is made up of the following exercises:
1. Warm up
2. Sumo Squat (plie squat) with Hip Lift (to work side waist muscles), hold dumbbells at shoulders
3. Lunge with Posterior Fly
4. Push Up with Leg Lift
5. Dead Lift with Posterior Fly
6. Lunge with Core Rotation (use only one weight, holding at ends with both hands)
7. Bench Press and Leg Lower (uses lavender band that came with the workouts, looped around legs)
8. Sumo Squat with Side Bend, weights held at shoulders
9. Forward Lean Lunge with Double Arm Posterior Fly
10. Chest Fly with Hip Lift (bridge position)
11. Cool down

Burn Circuit #2
The second circuit is made up of the following exercises:
1. Warm up
2. Sumo Squat (plie) with Bicep Curl
3. Lunge with one arm Tricep Extension (tricep kickback)
4. Dead Lift with Row
5. Sumo Squat with Overhead Tricep Extension (French press)
6. Dead Lift with Double Row
7. Bowler’s Lunge (curtsey lunge) with Single Arm Row
8. Bicep Curls with Abductor Balance move (using lavender band looped around legs, move leg out to side while curling)
9. Forward Lean Lunge with Double Row
10. “Triple Threat Pushups” (tricep pushups, traditional pushups, then spider pushups – legs in a wide stance for spider pushups)
11. Cool down

Burn Circuit #3
The third circuit is made up of the following exercises:
1. Warm up
2. Sumo Squat with Overhead Press (military press)
3. Lunge with Calf Raise (combination leg and calf, no upper body for this exercise)
4. Squat with Lateral Raise
5. Lunge with Frontal Press (narrow military press)
6. Squat with Calf Raise (combination leg and calf, no upper body for this exercise)
7. Sumo Squat with Delt Raise (arms bent)
8. Squat with Double Overhead Press (turned out military press)
9. Lunge with Lateral Raise
10. Sumo Squat with Calf Raise (combination leg and calf, no upper body)
11. Cool down

nikki_hayter

If you've never lifted before, it might be worth the investment to hire a personal trainer for a couple sessions. Only caution, they're going to try to sell you their services and discourage the DVD program. My wife and I are about six weeks into Chalean Extreme and we love it. It isn't our first experience with weight lifting but we still find it challenging and rewarding. Good luck.

I think I do want to go in for a session. I don't want to hurt myself and I think I need someone to watch what I'm doing and correct me. Thanks, guys.

DavPul

Honestly I wouldn't worry about it too much...yet. When people first start lifting they tend to experience more neck and forearm pain than they should. For the neck pain try to relax and keep your neck neutral, meaning don't strain pushing it upward or forward. Have your head at the facing the same angle as your chest. For the forearms don't squeeze the weights harder than you need to secure them.

Maybe take an extra day off this week before starting again. And obviously if the condition persists or worsens consider getting medical advice

DavPul

One more note along those same lines. Sounds like you're watching a DVD. Instead of keeping your head/neck neutral you're probably turning and twisting it so that you can keep watching and keep up with the people on screen. Especially on those posterior flyes. If your chest is facing the ground your head should be facing the ground.

dan95130

One more note along those same lines. Sounds like you're watching a DVD. Instead of keeping your head/neck neutral you're probably turning and twisting it so that you can keep watching and keep up with the people on screen. Especially on those posterior flyes. If your chest is facing the ground your head should be facing the ground.

Excellent point.

nikki_hayter

One more note along those same lines. Sounds like you're watching a DVD. Instead of keeping your head/neck neutral you're probably turning and twisting it so that you can keep watching and keep up with the people on screen. Especially on those posterior flyes. If your chest is facing the ground your head should be facing the ground.

Makes a lot of sense. I will definitely focus on how I'm holding my body/head this coming week. Thanks for taking the time to help.

DavPul

i'm a helper. there's a reason i was voted MFP's Most Helpful and Polite Member 3 years running.

jimmmer

i'm a helper. there's a reason i was voted MFP's Most Helpful and Polite Member 3 years running.

Join date: 2012...

something seems off about these numbers...

ETA: OP - it's probably what they guy's said - you're holding your neck in such a way to watch the screen. Just hold your neck in a neutral position while you complete the lift.

SezxyStef

i'm a helper. there's a reason i was voted MFP's Most Helpful and Polite Member 3 years running.

Join date: 2012...

something seems off about these numbers...

ETA: OP - it's probably what they guy's said - you're holding your neck in such a way to watch the screen. Just hold your neck in a neutral position while you complete the lift.

not just off with the numbers....

and ditto with the neutral position.

Iron_Duchess

i'm a helper. there's a reason i was voted MFP's Most Helpful and Polite Member 3 years running.

By whom? I never got the memo. I will like to be included in future voting procedures.

OP, find your rhythm and do a mental check of your form while doing the exercises, but above all, enjoy what you are doing. Many of us had weird pains while lifting because our bodies were not used to it. It gets better with time and knowing the routine helps, that way you don't have to look to follow along.