Getting Started
Replies
-
It should be 15 on each leg, so 1-1, 2-2, etc. (total of 30)0
-
Looking for input on the correct way to do the barbell squat. On p 158 of the book, the 2nd picture shows the gal down to thighs parallel to the floor. On several youtube videos, proper form is shown as going way further - nearly touching the floor. It seems that would put a lot of stress on the hips/knees, of which I need to be careful anyway.
Appreciate any input on proper form to get the most benefit from this particular exercise!
I'm interested in others' opinions on this as well. But from what I understand by reading something in the book about form for squats is that there is no 'perfect form' so your form may not look exactly like everyone elses. Also that when doing squats you should not be pushing up on your toes, so when you start to feel your weight shift towards your toes is when you need to stop descending and start back up. Right?0 -
I'm starting this tonight, I was nervous, but reading everyone's tips helped!!
thanks!0 -
I'm starting this tonight, I was nervous, but reading everyone's tips helped!!
thanks!
Yesterday was my first workout, and I was super nervous too! I did it just fine. You will too :happy: :happy: :happy: :happy: It will be worth it! I did a few practice moves before adding any weight just to get comfortable with the movement. I was really stoked with the prone jackknife. I got to 10, and thought darn I did not hit the 15, then looked at my sheet and realized I was only suppose to do 8 :laugh: I giggled at myself, and did ten more on the second set. I figured I could do it then I should. I am a little sore today, but not too bad. I was really pleased overall that I over came my nerves, and stood in front of that mirror in the gym, did my workout to the best of my ability. Go for it!!!0 -
Hello all! I am planning to start the program next month though I am pretty familiar with most of technique but only thing I have never done is the squat with barbel and just wondering did everyone who never worked with barbel was it difficult to master technique?
Did you get a personal trainer to show you properly how it should be done?
Explanation of move is simple enough I think I can do it with just the bar in the beggining to practice move and get used to. But at the same time I don't want to do wrong move and screw up my back.0 -
Hello all! I am planning to start the program next month though I am pretty familiar with most of technique but only thing I have never done is the squat with barbel and just wondering did everyone who never worked with barbel was it difficult to master technique?
Did you get a personal trainer to show you properly how it should be done?
Explanation of move is simple enough I think I can do it with just the bar in the beginning to practice move and get used to. But at the same time I don't want to do wrong move and screw up my back.
I practiced the moves a couple of times with just body weight then moved to a 30 lb bar (which was so easy) moved up to 40 lbs. on my second set, and decided that was still too easy. So Friday I am going to try the 45 lb. Olympic barbell by itself if it is still to light i will add some weight.0 -
Good for you nancy! I guess I will "woman-up" and go to the bar! I have been doing different program and dumbbell squat with two 25lb so should be ok physically but i will practice with lighter bar so i will get used to the form.0
-
I did body weight for 1st day, but then decided I'd try to Olympic bar for the 2nd day of squats. It was just right for me, It was almost too much of a challenge to get the squats done but my form was kept in check.
Like Nancy I also do a few reps before hand to practice my form. I ask the guys and usually they're helpful at the gym. I'm so happy I've womaned up to the weight room!0 -
Just ordered all equipment today and should be here within the next two weeks (I hate shopping so I live online lol).. in the meantime, keeping my diet in check for the last 2 weeks (in deficit) and studying this book and you guys religiously lol
I ordered: 7' Olympic barbell (with 110lbs worth of weights to start), bench (declines, inclines etc..), Rack, swiss ball, bowflex select tech dumbbells (up to 52.5lbs)... and a multilevel step.. think I covered it for now? The most expensive item was the dumbbells lol
Can't wait to get my stuff and get set up!0 -
Tomorrow is Day Two of my NRFL4W and I am excited. Monday went ok, save for the prone jackknife on the BOSU Ball. Balancing on it is a bit taxing, but with practice, am sure it will get better. But I have an alternative. I think I will use the TRX Circuit Suspension cable to do the Prone Jackknife if need be.
I used to do bodyweight squats up until last week, but working with the barbell works differently, I guess. I did not fell sore, up until this afternoon! Today was cardio day - TRX Circuit Suspension (45 minutes), then Core (35 minutes), then Zumba (1 hour HRM did not go as high today), and now am feeling the "good" soreness
0 -
Just ordered all equipment today and should be here within the next two weeks (I hate shopping so I live online lol).. in the meantime, keeping my diet in check for the last 2 weeks (in deficit) and studying this book and you guys religiously lol
I ordered: 7' Olympic barbell (with 110lbs worth of weights to start), bench (declines, inclines etc..), Rack, swiss ball, bowflex select tech dumbbells (up to 52.5lbs)... and a multilevel step.. think I covered it for now? The most expensive item was the dumbbells lol
Can't wait to get my stuff and get set up!
Just finished CLX and found that I really like lifting. Trying to see if this is the direction I want to go. Don't have a gym membership and wasn't sure if it's something I can do at home...after reading this it looks like I'll have to invest into more equipment that I can afford right now :-((((((((0 -
THANK YOU so much for posting this! This has been the most confusing part of the book for me.0
-
Here are a couple spreadsheets that might help with logging as well as calorie requirements.
https://docs.google.com/open?id=0B8OgAuIMlsG-TDRKd192c1A1Mkk
https://docs.google.com/open?id=0B8OgAuIMlsG-bUNJVGJJaXhvVFE
Very helpful! Thank you!0 -
My book arrived yesterday, but unfortunately my husband got to it first. He read the first chapter and said "You found the perfect book, it explains everything to you that I tried but couldn't about lifting." So I printed out week 1 workouts A and B and I am going to the gym tonight with my sons - they are going to coach me 0
-
I just started last week. I have a question, in the first week we aren't supposed to be adding any weight yet, correct? We increase the second week.
Jill0 -
I added right after the first rep, weight was too low.0
-
Just make sure you choose a weight that is challenging for the number of reps. If you find you can do all the reps without much effort, add weight on your next set. If it feels right, keep the same weight for all sets. But definitely always aim to increase your weight each time you do a particular workout. If it is going to be a week before you do workout A again then I guess you won't be adding until the second week.0
-
Just starting out and have done my second workout B with the Deadlifts.
I'm loving the programme!
I have a question - in Workout A is there any replacement for cable rows?
I got to two gyms one the one that has the best squat rack has no cable row machine so I'm looking for ideas for a substitute exercise.
Thanks!
L0 -
Laurochka - Although I do the cable row, the book suggests a Bent-over Row as a home gym substitute, with barbells or dumbells.0
-
Hi everyone, I just started it. It would be awesome if I could add some of you for motivation! All new friends are welcome 0
-
Feel free to add. I don't make the best eating choices but have been logging fairly well. On stage 1 workout B6 tomorrow. The starting nov 1 group has also been quite active lately and talks mostly about the workouts good luck. 0
-
I'm finishing up week 1 today and have a couple of questions:
Is anyone else a runner? How did you handle it? I tried to run after one of my workouts - a short one mind you, I only planned on two miles - and the moment my foot hit the treadmill I felt like my legs were melting! He wasn't kidding when he said our hamstrings aren't as strong as they should be because mine were screaming after about 1/4 mile. I love to run and don't want to give it up but I am also really loving how the past couple of work outs felt lifting and definitely don't want to give that up either.
What about calories? I upped mine, which is a little nerve-wracking but I know it's necessary. Did increasing intake make anyone else nervous too? It's not like I eat junk. And for the calories he has suggested in the book, is that total or net?0 -
Hey Veggiemama! Cute name. I used to run but had a couple of injuries last year and couldn't continue. I'm hoping to get back into it in these next couple of weeks with the weather warming up and would love some feedback on this as well.
I'm finishing my 4th week in Stage 1 and all I can tell ya now, there's no way I could run and lift on the same days. I just wouldn't have the power for the lifts. I kinda found that out the hard way when my husband and I had a little...erm, 'cardio' session before hittin' the gym one day :blushing: and I had a REALLY hard time pushing out the same numbers as the previous session. That said, I think easing back into a 15-20 run on non-lift days could be really beneficial.
As far as calories, I'm trying to sort of stagger them. My lift days I'm ravenous, so I take advantage of the higher goal. On non-lift days, I try to eat until satisfied but try not to eat all the way up to goal. (However, I fully admit that my diet lacks consistency and it's an area I'm really trying to improve). If you are doing cardio on non-lift days, make sure you take that into account and feed your needs.
Oh, and I believe the goal in the book is total calories, not net. That's why they give you a different goal for workout and non-workout days. Hope that helps! And hope some others can weigh in 0 -
Hi there,
I found this group after reading a lot about the book on MFP. I am brand new to exercise (since January), and have been doing mostly aerobics, some walking and now busy with Hip Hob Abs. I love the DVD workouts. But lifting is starting to entice me and I want to venture into this very strange world.
My questions are:
1. I have 50kg to lose (110lbs). Am I right for lifting?
2. Can I continue with my workout DVD's? Next I want to do Turbo Fire.
3. I don't have a gym to go to. Can I get the equipment and use it at home? And along with this question, what will I need to start?
Thanks so much for your responses.0 -
I am starting this today with my cute tiny free county gym. There is no Swiss ball but have one at home so will run home to do that. Any suggestions would be great this is frankly scary to me. I have read the book and printed out the form for stage one work out A and B.0
-
I am going to be starting this in the next week or so and just wanted to say thanks for all the info. I read every darn page! 0
-
I posted this in the Stage 1, Part 7 thread by accident...sorry!
Wow ladies, you're all so inspiring! I am starting stage 1 on Monday and have a question about the squat in Workout A: am I okay to sub dumbells resting on my shoulders for the barbell at first?
Also, regarding the step up, is it better to increase the weight of my dumbells or the height of the step, as I move on? Or did you increase both a bit at the same time?
Finally, for the prone jackknife: if I have already been doing these for a bit and therefore find the sets and reps pretty easy, should I modify it to a straight-leg jackknife? Two sets of 8 or 10 wouldn't be challenging for me right now.
Thanks!0 -
I am not an expert, but I believe the height of the step up is more important than the weight. That will prepare you for the more intense lunges later. The book does say to continue challenging yourself and you are encouraged to do more at any time.0
-
I got the book yesterday, busy reading through, hoping to get started on Monday Morning 0
-
Bump0
