Lifting question - what am I doing wrong?

firstnamekaren

So I am in the 5th week of my weight lifting program - New Rules of LIfting for Women - and I discovered the smith machine and squat rack. I have used both when doing squats with at least 65 lbs, but I'm not feeling it in my legs. Like, my legs aren't that sore during and the day after. I'm getting my HR rate up significantly when lifting, and I know I'm using proper form but I just don't feel a BURN in my quads, hamstrings or glutes.

If I go heavier (on the squat rack) my knees aren't stable. I don't think that's the issue.

What's going on here? Is this normal?

BeautyFromPain

anyone feel free to step in here, but with me i find that the smith machine does most of the work for me and i don't get a burn in my legs but if i do use a barbell without the assistance then it will burn.. maybe try that?

erickirb

I would avoid the smith machine if at all possible. When squatting are you pushing off your heels at the bottom? Are you going low enough? If you don't feel the burn are you stopping at a rep number or until you can barely do anymore. If you are stopping before your legs have to stop, then either add a little more weight, or do a few more reps.

Awkward30

I would avoid the smith machine if at all possible. When squatting are you pushing off your heels at the bottom? Are you going low enough? If you don't feel the burn are you stopping at a rep number or until you can barely do anymore. If you are stopping before your legs have to stop, then either add a little more weight, or do a few more reps.

I second what this beautiful butterfly said.

glennstoudt

First safety, to joints and various other body parts. Sounds like you have that one covered. That's good.
Complaining about the absence of pain is a little different. Ah, the good old days. Perhaps you are not meaning that, but just the burn that immediately precedes failure, when you can't lift any more reps?
If you do not feel safe about increasing the weight, at least for now, add more reps, more sets, or both. Start with more reps. My thoughts based on your post. Happy training!

mfpcopine

I'm getting my HR rate up significantly when lifting, and I know I'm using proper form but I just don't feel a BURN in my quads, hamstrings or glutes.

Your heart rate is not that important when lifting. Yes, it goes up because of the stress of exercise, but this is not a cardio exercise.

Aperture_Science

I'm not familiar with NROL4W and if that program specifies using a Smith Machine then I suppose there is a reason and you should continue. But, I would recommend you drop to a lower weight and squat from the squat rack. This will build the strength which you currently lack to stabilize your knees .

As far as feeling the burn, some people do not get that lactic acid burn as much as others. This doesn't mean that they are not working hard enough, after all lifting to failure is lifting to failure, no matter what it feels like after.

shedoos

I would avoid the smith machine if at all possible. When squatting are you pushing off your heels at the bottom? Are you going low enough? If you don't feel the burn are you stopping at a rep number or until you can barely do anymore. If you are stopping before your legs have to stop, then either add a little more weight, or do a few more reps.

^^this

Also - there is something to be said for the strength of supporting muscle and joints. It is possible that your knees are too weak to move enough weight to make your quads sore. If that's the case, it will just take time for your knees to "catch up".

ironanimal

Avoid the Smith machine. Push your squats through your heels. Hit at least parralel (sp?) to the ground. If your knees are shaking, they're at their maximum for now and need time to catch up, so stick at whatever weight is causing it. If you go back to free-weight squats, bare in mind you won't lift as much as on the smith machine.

becon1022

have someone watch you or record yourself and make sure you are going at least 90 or lower. try a small increase adding an extra 5lbs (2.5 ea side) makes a big difference. if you cant increase the weight than maybe increase your reps. trying doing different kinds of squats (front squats, overhead squats, box squats) or your pace (hold at bottom, slow down fast up, etc) but lifting heavy you are not going to get the same burn as doing an hour of isolation. when you get done with your reps you could always rep out as many air squats as possible to finish.

rchupka87

I would check your form.... I thought my form on my squats was dead on, then posted a question similiar to this, and found out I was doing just about NOTHING right. Before asking, I was squatting 90 pounds. After fixing my form, had to drop back down to BW, and still had trouble walking....

Someone recommended these videos to me on youtube, and they really helped when trying to figure out the proper form. There are three videos, but here is the link to the first one.

http://youtu.be/2ME8gEN54Ao

becon1022

for your knee prob try to stay on your heels & push your weight to the out side of your feet, and toes pointed out at a slight angle instead of toes pointed straight forward. look slightly up (your body follows where you are looking) & aim for that point coming up, think of coming up at a slight angle not coming striaght up vertically. this will help keep your knees from knocking.

VMarkV

Yes, avoid the smith machine for squats
Point your toes slightly outward (nothing too ridiculous), keep your back arched, chin up and drop as low as you can...some idiot personal trainers will tell you to only go to a 90 degree angle when in fact humans are designed to bend the knees to below parallel (90 degrees)

It's called a squat because that's how people deficated before toilets...you are suppose to go all the way down (*kitten* to ground). Do not be surprised if suddenly you feel less constipated after squatting like this in the gym.

VMarkV

Oh and very important! Wear flat shoes so you can keep yourself stable (chucks, or even vibrams, I like adidas sambas but any flat soled shoe is good). None of those foamy-cushion filled running shoes, it's like trying to squat on a mattress!

ilovedeadlifts

don't squat in the smith machine.


and work with lighter weight and focus on getting depth. if you aren't going past parallel, you won't feel much in your hamstrings or glutes.

firstnamekaren

Wow you guys, thank you all so much for your feedback. It really means so much!

I'm going to ignore the smith machine from now on and squat using the rack. After reading this, I think part of the problem is I wasn't going low enough, pushing through my heels and turning my toes out slightly.

I didn't mean to imply that my heart rate going up means I think I'm getting a cardiovascular workout, I just threw that in there to say I'm working hard, you know, huffing and puffing and all that.

I can't wait to get back in the gym to try out everyone's suggestions!

mystiedragonfly

Hi. I use the smith machine all the time (because that is all my gym has for doing squats). I get the burn, but, I also lift heavy.

I agree with others, if you are just starting out, avoid the smith machine and do free weight (where I learned to squat). It teaches you balance that the smith machine won't. Actually, all free weight work outs will teach your body balance the machines don't. After a few months of doing free weight squats and deadlifts, you will notice yourself walking straighter.

YouTube offers some nice squat videos if you need further examples than the New Rules. If your gym has trainers, ask one of them to show you what a squat should look like.