Total n00b questions
19wilson88
Posts: 30 Member
I am planning on starting SL next week; I wasn't sure about how to do the lifts, so I bought a groupon for personal training, so I could have someone show me how. Yesterday I had session with a personal trainer; I asked him specifically to teach me compound lifts. We went over squat and deadlift, and on thursday and friday we will go over bench press, overhead press, dumbbell/barbell row and cleans.
My questions are these:
1) He had me do 3 sets of 10 reps for each exercise. On the squats I went up to 75lb and on the deadlifts I did 85lb. Are those the weights I should use when I start SL? Or, since I was able to complete 3x10 with those weights, should I try to increase the weight for SL (since I'll be doing half as many total reps)?
2) Is it normal for the back of my neck to be sore where the bar was resting when I did squats?
3) The trainer said to eat 1 gram of protein per pound of bodyweight (approx 125 grams); can I get away with a little less, say 100 grams? I know that I am not 125 lb of lean muscle...so do I really need to get that much protein?
Thanks for any help you can give me! I really loved the rush of lifting heavy things, and I'm excited to start a program to get stronger!
My questions are these:
1) He had me do 3 sets of 10 reps for each exercise. On the squats I went up to 75lb and on the deadlifts I did 85lb. Are those the weights I should use when I start SL? Or, since I was able to complete 3x10 with those weights, should I try to increase the weight for SL (since I'll be doing half as many total reps)?
2) Is it normal for the back of my neck to be sore where the bar was resting when I did squats?
3) The trainer said to eat 1 gram of protein per pound of bodyweight (approx 125 grams); can I get away with a little less, say 100 grams? I know that I am not 125 lb of lean muscle...so do I really need to get that much protein?
Thanks for any help you can give me! I really loved the rush of lifting heavy things, and I'm excited to start a program to get stronger!
0
Replies
-
I would increase the weight a little bit. Especially deadlifts. But you will move up pretty quickly just adding 5/10 pounds each workout so don't worry too much about starting lower than what you think you are capable of.
Your neck will get used to it - probably after a couple of weeks. I feel absolutely no soreness at all from squats, and I don't use a pad or anything, just the bar. Maybe reposition the bar a little bit if it hurts.
0 -
Thanks! Great to know the neck pain isn't permanent!0
-
1. You could increase it if you feel comfortable. Maybe raise the DL to 95 so you can use the 25lb plates. But you want to start low with this program. Squats move up quickly when you do them 3x a week. I'd leave them as is to start.
2. Hmm... where does your trainer have the bar? It shouldn't sit on your neck at all. For back squats: "It should feel as though the bar is resting on a 'shelf' under the traps and on top of the posterior deltoids." (Starting Strength--M. Rippetoe) That said, my upper back was sore where the bar rested when I first started.
3. I believe it's one gram of protein per lb of lean body weight unless you're already lean, then it's per lb of body weight. Do you know your body fat %? You're pretty small.
To be honest, that's one I struggle with. I'd say 100 would be fine given your size, but it depends on your goals. Also, I'm no nutritionist. I just wouldn't overworry about it. Start at 125 and adjust if you don't like the results. Might as well follow your PT's advice--you're paying for it.
Good luck :flowerforyou:0
