Strength and Weights
jessicabillman77
Posts: 39 Member
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
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Replies
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Full body workouts or a split of upper body one day and lower body the next. Make you workout revolve around compound movements (squats, deadlifts, any pressing movements like bench or overhead press, pull ups, chin ups, overhead squats). If you can't do pull ups do negatives or use the assisted pull up machine, you can also add bands to help you do pull ups.0
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Does your gym offer group strength training classes? If they do, that would be a great place to start.0
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Starting Strength or Strong Lifts - 3/week full body workouts centering on 5 main lifts. (Squats each workout, then overhead press + deadlift one session and bench press + Pendlay row the next.)0
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Does your gym offer group strength training classes? If they do, that would be a great place to start.
yeah they do they have bodypump etc... i was thinking i could do my usual workout 2 times a week then do the class once or twice a week0 -
the gym i go to is great they have so many things to offer because it is a full health wellness centre with five swimming pools, steam room, spa, gymnastics, group fitness classes and a fully equipped gym
i love it 0 -
Starting Strength or Strong Lifts - 3/week full body workouts centering on 5 main lifts. (Squats each workout, then overhead press + deadlift one session and bench press + Pendlay row the next.)
^^^ this0 -
Does your gym offer group strength training classes? If they do, that would be a great place to start.
yeah they do they have bodypump etc... i was thinking i could do my usual workout 2 times a week then do the class once or twice a week
If you have not lifted before, I would do this for a few weeks and then look into something like Stronglifts, see if it appeals to you. There is a group with a lot of resources here:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..0 -
If your gym has personal trainers for reasonable fees, you might want to look into that too. But before you buy a training package, make sure you have an opportunity to watch them coach other people to see if you like their coaching style. For example, I know I could not work with a coach that yelled at me like some of the TV coaches do!
Also, make sure that you have an understanding with any trainer you might decide to work with that you are new to lifting, and you do not want to be pushed to the point that you might sustain an injury. No matter how much experience a trainer has, YOU are the expert on when you need to stop pushing, and you are better off if you stop pushing your body when you could do more than to over-do it and get injured.
Good luck!0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.0 -
heaps of great advice guys thanks very much 0
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I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
Smith Machines are terrible for form.
How about, if you do have a trainer, get the trainer to get you to actually learn how to do squats properly?
Also, a better alternative than doing squats in a Smith is to do goblet squats.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Er, what? Start with a light weight (preloaded bars or the lightweight studio bars if the oly one is too heavy), get the form right and then increase the weight.
If bodyweight squats and a 5kg deadlift are what you can start with, start with those.
But to compare those two lifts to one handed push-ups and the Pacific ocean is just ridiculous hyperbole.
Smith machines do not teach you do squat. They teach you to use a Smith machine, and the fact that the machine stabilises the bar (on the wrong path, but that's a whole other barrel of fish) so you don't have to means that your core will struggle when you do switch to barbell squats.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
Smith Machines are terrible for form.
How about, if you do have a trainer, get the trainer to get you to actually learn how to do squats properly?
Also, a better alternative than doing squats in a Smith is to do goblet squats.
I mean sorry but this is simply not true lol. Unless you have a partner spotting you, or you are experienced in the lift, the Smith machine does wonders. The Smith is technically a "machine", even though it can be preformed incorrectly it does force form.
If you do have a trainer and he has accepted a new trainee into weight lifting, it is not often that they bring them to free weight squats and deadlifts. If you have the expertise, I'd gladly trust you to teach others how to preform these lifts properly. Squats and Deadlifts do bring a high more than most exercises. I highly suggest people aim for this activity.0 -
I agree with checking out Starting Strength or Stronglifts. Start with light weights and really work on your form so you don't injure yourself. There are some great videos and articles online to help you with form.0
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I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
Smith Machines are terrible for form.
How about, if you do have a trainer, get the trainer to get you to actually learn how to do squats properly?
Also, a better alternative than doing squats in a Smith is to do goblet squats.
I mean sorry but this is simply not true lol. Unless you have a partner spotting you, or you are experienced in the lift, the Smith machine does wonders. The Smith is technically a "machine", even though it can be preformed incorrectly it does force form.
If you do have a trainer and he has accepted a new trainee into weight lifting, it is not often that they bring them to free weight squats and deadlifts. If you have the expertise, I'd gladly trust you to teach others how to preform these lifts properly. Squats and Deadlifts do bring a high more than most exercises. I highly suggest people aim for this activity.
It doesn't force correct form though. If someone starts squatting on the Smith Machine and then decides to do barbell squats they are going to have to learn how to squat properly. I do weighted squats in a power cage at my gym. I don't use a spotter for any of my lifts.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
You lost me at Smith Machine..
You lost me at where you are supposed to have a point.
You worry about someone getting hurt/using correct form and then suggest using a smith machine....
Correct. Is there correlation to the Smith, a guided mechanism that is used to perfect form, that injures or hurts people who use it. Hence the reason for it's existence. I still recommended that someone who knows how to preform the moves to train the person to preform the lift correct and safely. I have no doubt that free weights are eventually the goal of the exercise but also know that it brings a higher risk of injury to those not educated in the movement.
Smith Machines are terrible for form.
How about, if you do have a trainer, get the trainer to get you to actually learn how to do squats properly?
Also, a better alternative than doing squats in a Smith is to do goblet squats.
I mean sorry but this is simply not true lol. Unless you have a partner spotting you, or you are experienced in the lift, the Smith machine does wonders. The Smith is technically a "machine", even though it can be preformed incorrectly it does force form.
If you do have a trainer and he has accepted a new trainee into weight lifting, it is not often that they bring them to free weight squats and deadlifts. If you have the expertise, I'd gladly trust you to teach others how to preform these lifts properly. Squats and Deadlifts do bring a high more than most exercises. I highly suggest people aim for this activity.
umm..no0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Er, what? Start with a light weight (preloaded bars or the lightweight studio bars if the oly one is too heavy), get the form right and then increase the weight.
If bodyweight squats and a 5kg deadlift are what you can start with, start with those.
But to compare those two lifts to one handed push-ups and the Pacific ocean is just ridiculous hyperbole.
Smith machines do not teach you do squat. They teach you to use a Smith machine, and the fact that the machine stabilises the bar (on the wrong path, but that's a whole other barrel of fish) so you don't have to means that your core will struggle when you do switch to barbell squats.
It definitely teaches you how to squat. I'm not as much "pro Smith" but anti "don't know what you're talking about". Why does the Smith exist? Answer me that. Is it purely to stagger the potential of the user? I suppose weight is a factor. Do you also suggest people who have a high amount of bodyfat to do abs everyday? I'm just being real here. Nobody starting out without much weight lifting knowledge would attempt a free weight squat. This is despite whether they are capable of it. There is an intimidation factor and also the unknowing of how much weight they can preform during the lift. We are giving advice to people starting out, not people who are experienced in a movement done by experienced gym-goers.0 -
Nice towel throw, Sarauk2sf.0
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I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Er, what? Start with a light weight (preloaded bars or the lightweight studio bars if the oly one is too heavy), get the form right and then increase the weight.
If bodyweight squats and a 5kg deadlift are what you can start with, start with those.
But to compare those two lifts to one handed push-ups and the Pacific ocean is just ridiculous hyperbole.
Smith machines do not teach you do squat. They teach you to use a Smith machine, and the fact that the machine stabilises the bar (on the wrong path, but that's a whole other barrel of fish) so you don't have to means that your core will struggle when you do switch to barbell squats.
It definitely teaches you how to squat. I'm not as much "pro Smith" but anti "don't know what you're talking about". Why does the Smith exist? Answer me that. Is it purely to stagger the potential of the user? I suppose weight is a factor. Do you also suggest people who have a high amount of bodyfat to do abs everyday? I'm just being real here. Nobody starting out without much weight lifting knowledge would attempt a free weight squat. This is despite whether they are capable of it. There is an intimidation factor and also the unknowing of how much weight they can preform during the lift. We are giving advice to people starting out, not people who are experienced in a movement done by experienced gym-goers.
As I said, get them to do goblet squats then0 -
Nice towel throw, Sarauk2sf.
What on earth are you on about?0 -
.0
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As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Unless you have someone train you into preforming these lifts, preferably on a Smith machine (guided bar) then forget about it. It's not necessary, and if you're doing squats everyday... :eyes roll:
If you're just starting out, I would spend a day doing upper body and lower body. Hit all the major muscle groups using the machines, they are typically located by muscle group on 1 half of the gym. Chest/Triceps/Back/Biceps/Shoulders and then the next day do lower body. You'll suffer some serious DOMS effect (Delayed Onset Muscle Soreness). Your body will need time to recover. You can continue your cardio throughout the week and wait to hit the weights again the following week. This is only to jump start your resilience and recovery to a weight lifting regimen.
Do this for a couple weeks and see how you feel. The muscle soreness usually hits a day or two later. After that, sore or not, you should* be able to train that muscle again. The first few weeks are the hardest, stay with it.
*Once you're accustom to lifting, there are studies that show power is not lost when preforming exercises on muscles that are rested for a couple days despite soreness. This is also where problems with doing squats everyday may not be beneficial.
If you're just starting out, master the LUNGE, it's a brilliant move that despite it's simplicity, has a strict and effective form that requires attention.
Good luck.
Go home, you're drunk buddy.
OP: StrongLifts 5x5, Starting Strength or NROLFW have been effective for a lot of women on here and I am using a 5x5 program myself. Here is a picture of my friend Gayle who has been lifting and seeing great (incredible) results. This is what lifting and eating right does to you:
Sara, don't waste your time with him any more. Leave it 0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Er, what? Start with a light weight (preloaded bars or the lightweight studio bars if the oly one is too heavy), get the form right and then increase the weight.
If bodyweight squats and a 5kg deadlift are what you can start with, start with those.
But to compare those two lifts to one handed push-ups and the Pacific ocean is just ridiculous hyperbole.
Smith machines do not teach you do squat. They teach you to use a Smith machine, and the fact that the machine stabilises the bar (on the wrong path, but that's a whole other barrel of fish) so you don't have to means that your core will struggle when you do switch to barbell squats.
It definitely teaches you how to squat. I'm not as much "pro Smith" but anti "don't know what you're talking about". Why does the Smith exist? Answer me that. Is it purely to stagger the potential of the user? I suppose weight is a factor. Do you also suggest people who have a high amount of bodyfat to do abs everyday? I'm just being real here. Nobody starting out without much weight lifting knowledge would attempt a free weight squat. This is despite whether they are capable of it. There is an intimidation factor and also the unknowing of how much weight they can preform during the lift. We are giving advice to people starting out, not people who are experienced in a movement done by experienced gym-goers.
I really don't care why the Smith Machine exists. I don't use it. I had no weightlifting knowledge in January when I started the Stronglifts program. I did my own research and started doing squats with the bar as was recommended in the program. I added the recommended weight as I could while keeping proper form. You don't have to have some sort of degree to start a weight lifting program. Sure, I was nervous at first but most people are nervous when they encounter anything new. I was nervous when I went to my first Zumba class. I'm not sure why you keeping telling people not to lift weights on multiple threads or if they do lift weights to do isolation exercises which are not nearly as effective as compound movements that work major muscle groups and the accessory muscles.0 -
I have recently just rejoined my local gym. I have my cardio program worked out and working smoothly however this is not the case with my strength program... as strength/weights arent my strong point i would like to know what kind of program i could start off with? any suggestions would be a huge help!
As much as I don't want to discourage others advice I do not recommend doing SQUATS and DEADLIFTS as a novice weight lifter. Might as well do 1 handed pushups and swim the pacific ocean...
Er, what? Start with a light weight (preloaded bars or the lightweight studio bars if the oly one is too heavy), get the form right and then increase the weight.
If bodyweight squats and a 5kg deadlift are what you can start with, start with those.
But to compare those two lifts to one handed push-ups and the Pacific ocean is just ridiculous hyperbole.
Smith machines do not teach you do squat. They teach you to use a Smith machine, and the fact that the machine stabilises the bar (on the wrong path, but that's a whole other barrel of fish) so you don't have to means that your core will struggle when you do switch to barbell squats.
It definitely teaches you how to squat. I'm not as much "pro Smith" but anti "don't know what you're talking about". Why does the Smith exist? Answer me that. Is it purely to stagger the potential of the user? I suppose weight is a factor. Do you also suggest people who have a high amount of bodyfat to do abs everyday? I'm just being real here. Nobody starting out without much weight lifting knowledge would attempt a free weight squat. This is despite whether they are capable of it. There is an intimidation factor and also the unknowing of how much weight they can preform during the lift. We are giving advice to people starting out, not people who are experienced in a movement done by experienced gym-goers.
The Smith exists because it was a great commercial proposition several decades ago. It's easy to teach, because the machine does much of the fine control work for you by holding the bar in grooves. This means commercial gyms could use less-experienced PT staff and put everyone on Smith machines rather than free weights.
I'd never suggest someone does ab work, I'd always suggest compound lifts. After over a decade of lower back pain, and trying many, many ab programmes to strengthen my core, the most effective thing I ever did for it was pick up a barbell.
And as for "nobody starting out without much weightlifting knowledge would attempt a free weight squat" that just makes me laugh. Really? I did. Most of the women in the Stronglifts for Women group did. And you know why they can do it? Because there are books, free videos, free programmes and trainers for those who can afford them which can give you all the background knowledge you need to pick up the lightest bar in the gym and learn form. Yes, I recommend getting a trainer to show you the lifts if you can afford one. Absolutely. What I can't recommend is using a machine that does part of the work for you because it's not going to give you the results you need.
When was the last time you did a free weight barbell squat and immediately followed it with a Smith machine squat? (It was 3 months ago, for me.) Can you honestly tell me the motion is the same? Because if you can, I suggest you get a trainer to look at your barbell form.0 -
Nice towel throw, Sarauk2sf.
What on earth are you on about?
You said Um.. NO! To a very popular and useful tool to someone's lifting method. Goblet Squats are bomb though! I mean the amount of weight is definitely a factor!0 -
Nice towel throw, Sarauk2sf.
What on earth are you on about?
You said Um.. NO! To a very popular and useful tool to someone's lifting method. Goblet Squats are bomb though! I mean the amount of weight is definitely a factor!
Just leaving this here then I will take EatLikeAnAthlete's advice and exit.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/388/8_Stupid_Myths_about_Squatting.aspx
http://stronglifts.com/why-you-should-always-squat-with-free-weights/
http://startingstrength.com/articles/strength_science_2012_sullivan.pdf (see page 8)
for some reading.
and I am not going to repeat what Rippetoe says about them..but it isn't complementary0
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