I'm afraid to start, even with just the bar :-/
kshadows
Posts: 1,315 Member
Hi all, I've been lurking here for awhile because I'm trying to build up to starting SL5x5. My problem is...basically, I'm a weakling. I'm worried that I wouldn't be able to squat/bench/row OR dead lift, even with just the bar as weight. Or I wouldn't be able to do it 5x5.
Any encouraging thoughts? Suggestions on where to start? (Or just start doing it and go from there?)
Any encouraging thoughts? Suggestions on where to start? (Or just start doing it and go from there?)
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Replies
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I would consider myself a newbie too.
Something that has helped me is that I use a 15lb bar. (I am looking into investing in a 45lb very soon).
That way you can still practice your form and work your way up.0 -
I'll have to see if that's an option at my gym... I don't have the space or the money to have the equipment at home ...0
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You sound very much like me.
I started a little over a month ago at absolute zero. Meaning, it was hard for me to carry my giant box of cat litter from the car, up the stairs and in the house. Couldn't do real man pushups to save my life. I intended to start with the just bar for everything because I was aware of my weakness.
For the bench press, pressing the bar was hard at the beginning. I'm now pressing 55lbs. I couldn't start the OHP with just the bar - too heavy. I started with a 30lb bar, and now I can do 40lbs. The barbell row started at 45lbs and now I just increase it along with my bench press, so now that's at 55. I started the deadlift at 45 lbs and now I'm at 75 (my best move and most improved).
The squat continues to be the hardest thing for me. I squatted with just the bar for WEEKS and now the bar is finally too easy alone and feels like nothing is on my back. The squat is the hardest move for me to improve at the moment. I still have issues with it.
All this to say: you start where you start. If that means with just the bar or even less, then that's what it means! There is no shame in that. The gains will come. They didn't come for me for awhile but now that they're happening, they're not stopping!
Here is a picture of my progress one month into it: http://www.myfitnesspal.com/topics/show/1220061-another-female-heavy-lifting-nsv0 -
Hi, I have been there not so long ago. In fact, I am still a noob about a month old into heavy lifting.
But I started doing the basic exercises like deadlifts and squats with the bodybars without the heavier weights and then moved onto the smith machine at the gym. that helped me - getting started with the bodybar to get my form right. See if that helps you.0 -
You sound very much like me.
I started a little over a month ago at absolute zero. Meaning, it was hard for me to carry my giant box of cat litter from the car, up the stairs and in the house. Couldn't do real man pushups to save my life. I intended to start with the just bar for everything because I was aware of my weakness.
For the bench press, pressing the bar was hard at the beginning. I'm now pressing 55lbs. I couldn't start the OHP with just the bar - too heavy. I started with a 30lb bar, and now I can do 40lbs. The barbell row started at 45lbs and now I just increase it along with my bench press, so now that's at 55. I started the deadlift at 45 lbs and now I'm at 75 (my best move and most improved).
The squat continues to be the hardest thing for me. I squatted with just the bar for WEEKS and now the bar is finally too easy alone and feels like nothing is on my back. The squat is the hardest move for me to improve at the moment. I still have issues with it.
All this to say: you start where you start. If that means with just the bar or even less, then that's what it means! There is no shame in that. The gains will come. They didn't come for me for awhile but now that they're happening, they're not stopping!
Here is a picture of my progress one month into it: http://www.myfitnesspal.com/topics/show/1220061-another-female-heavy-lifting-nsv
Your posts was one of the ones that inspired me to get going!!! Your results are great!0 -
You sound very much like me.
I started a little over a month ago at absolute zero. Meaning, it was hard for me to carry my giant box of cat litter from the car, up the stairs and in the house. Couldn't do real man pushups to save my life. I intended to start with the just bar for everything because I was aware of my weakness.
For the bench press, pressing the bar was hard at the beginning. I'm now pressing 55lbs. I couldn't start the OHP with just the bar - too heavy. I started with a 30lb bar, and now I can do 40lbs. The barbell row started at 45lbs and now I just increase it along with my bench press, so now that's at 55. I started the deadlift at 45 lbs and now I'm at 75 (my best move and most improved).
The squat continues to be the hardest thing for me. I squatted with just the bar for WEEKS and now the bar is finally too easy alone and feels like nothing is on my back. The squat is the hardest move for me to improve at the moment. I still have issues with it.
All this to say: you start where you start. If that means with just the bar or even less, then that's what it means! There is no shame in that. The gains will come. They didn't come for me for awhile but now that they're happening, they're not stopping!
Here is a picture of my progress one month into it: http://www.myfitnesspal.com/topics/show/1220061-another-female-heavy-lifting-nsv
Your posts was one of the ones that inspired me to get going!!! Your results are great!
Aww thank you!
You won't regret lifting heavy - I know I don't! I just wish I started sooner.0 -
Another thing that should be mentioned more often, but seems to disappear in conversation is the opportunity to do the work with dumbbells as you work your way up to the barbell. So with squat, start with body weight squats. Once you have good form and depth, grab a 5 lb dumbbell and do goblet squats. Go from there. When you get to a 40 lb dumbbell, you then move up to the bar. The movements are a little different, but your form will adapt after some practice. For OHP, same thing. Start with 5 lb dumbbells in each hand and mimmic the movement that you would do with the bar. Dumbbells are more challenging for OPH (and bench) because you need to use more of the stabilizing muscles around the primary muscles to keep the weights from shifting forward or backward. Once you get to two 15 lb dumbbells, I would say attempt the lift with the bar. Bench press would progress just like the OHP. For rows, there is no harm in doing cable rows or single arm dumbbell rows until you can do 20 lbs or pull 40 lbs with the cable. Deadlifts are a little different. This is usually a persons heaviest lift. I would highly recommend at least trying to deadlift the bar. If you can't get the bar, don't feel bad, just start with dumbbells again and work your way up!
There are also many different accessory lifts you can do to help bring your lifts along. Tricep work helps with Bench and OHP, glute work helps with squats and deadlifts, and trap work helps with OHP and Rows. And I am fond of core work that will help with all the lifts.
Once you get going things will start to fall into place a bit better. Come join us in the workout thread as many people post their accessory work and it is a great place to pick up tips and exercise ideas.0 -
Another thing that should be mentioned more often, but seems to disappear in conversation is the opportunity to do the work with dumbbells as you work your way up to the barbell.
... Dumbbells are more challenging for OPH (and bench) because you need to use more of the stabilizing muscles around the primary muscles to keep the weights from shifting forward or backward. Once you get to two 15 lb dumbbells, I would say attempt the lift with the bar. Bench press would progress just like the OHP.
THIS. I was unable to press (OH or bench) the bar for weeks and weeks, and had to make do with dumbbells. I am now moving along with the bar on these lifts, albeit slowly.
Give it that good ol' college try!0
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