rant: upper body strength completely lacking
yirara
Posts: 9,993 Member
I simply cannot build upper body strength. Been trying it for three years now without success: first bodyweight, then lifting heavy, now bodyweight again. Yea, I have nice upper body muscles, and certainly for a woman past 40 but I still can't do a pushup, still no pull up, still no under table pullup with lower legs support. I never managed to get past 27.5kg with chest presses.
Yes, I have to admit I had a half year strength training break. Since starting again 7 weeks ago my backside has lifted again, I can do slightly assisted one-legged squats (never managed that before!), yet I canbarely do 4 pushups on my knees and none at chair height. Previously I never got past three full pushup however much I tried. I had a pullup bar in a door for nearly a year and tried slow negatives every time I walked past and never really got past this. If I try too hard it feels like a muscle is bursting, and I end up with pain and big swellings for 2-3 weeks. So maybe I'm afraid of this to happen again. Or I lay on my stomach and try to push myself up again but nothing happens.
So frustrated! I have the muscles to show off, but they are useless.
Yes, I have to admit I had a half year strength training break. Since starting again 7 weeks ago my backside has lifted again, I can do slightly assisted one-legged squats (never managed that before!), yet I canbarely do 4 pushups on my knees and none at chair height. Previously I never got past three full pushup however much I tried. I had a pullup bar in a door for nearly a year and tried slow negatives every time I walked past and never really got past this. If I try too hard it feels like a muscle is bursting, and I end up with pain and big swellings for 2-3 weeks. So maybe I'm afraid of this to happen again. Or I lay on my stomach and try to push myself up again but nothing happens.
So frustrated! I have the muscles to show off, but they are useless.
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Replies
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Do you use a progressive strength training program that adds weight as you successfully complete reps, like Stronglifts, Strong Curves, etc?
I'm a 41 year old female. I started doing Stronglifts last November and I can now do 2 hanging body weight pull-ups, and 20 push-ups.3 -
Yes I tried in the past but no proper improvement on upper body strength. Now I don't have access to a gym anymore, but bodyweight never got me there in the past either with a progressive programme. Yea, I can do pushups against a wall but never managed one on a lower height as my arms relative to the rest of my body feel awkward and wrong, thus the only step between wall and full is knees for me. I slowly think it might be related to having ridiculously long arms and not getting a proper angle relative to the rest of my body
But I can't imagine that to be honest. 0 -
Are you eating at maintenance? I have to say I stalled with my strength (I don't lift heavy, bodyweight and dumbbell supersets) until I took a break recently. Then got sick. Then got a little sidetracked and overate for a week or so, then was all better and back on track and I've suddenly made a leap in improvement. Which just makes me excited for maintenance and progress I might make then.
Otherwise, if you are now maintaining I can see how frustrating it is.0 -
Yes, been maintaining for almost 1.5 years now. I guess I've always been the weakest at school but partly it was related to being motorically challenged. I'm still awkward in my movements unless I concentrate on what I'm doing, like with strength training, or completely zone out. I mean, I can apparently stand on one leg for 15 minutes without falling over (a colleage asked me after a management announcement recently why I was doing that. Oops... didn't notice!)1
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I would recommend you start with planks to strengthen your top position and negatives. slowly with as much tension through your body as possible (brace your core, tighten your glutes, flex your lats.) lower yourself to your belly maintaining a good plank in the process. If you can do a negative a few times a day you will get where you want to be.3
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Yes, do planks. If something seems terribly off, talk to your doctor. There may be something going on that you are unaware of.0
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In comparison, what's your squat and deadlift up to? Just curious for a comparison.0
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It won't completely prevent you from gaining strength but your anthropometry can play a role in how easy or difficult it is to do. Contreras mentions this a bit in this article:
https://bretcontreras.com/female-strength-levels/0 -
scottburger104 wrote: »I would recommend you start with planks to strengthen your top position and negatives. slowly with as much tension through your body as possible (brace your core, tighten your glutes, flex your lats.) lower yourself to your belly maintaining a good plank in the process. If you can do a negative a few times a day you will get where you want to be.
Tried that in the past, then went on to dynamic planks. No success
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In comparison, what's your squat and deadlift up to? Just curious for a comparison.
I don't have access to the gym anymore but deadlifts were at the max I could do in that rubbish gym, around 75kg and I'm sure I could have gone higher. Squats I don't remember anymore, but also substantially higher.1 -
It won't completely prevent you from gaining strength but your anthropometry can play a role in how easy or difficult it is to do. Contreras mentions this a bit in this article:
https://bretcontreras.com/female-strength-levels/
Yes, I read similar articles. Plus where your muscles attach to a bone also seem to play a role. If they are very close to the joint your lever is shorter and you need more power to do something. I'm not sure about my arms to be honest, my at least there's a very short 'connection' on my lower leg, meaning I'll never have slim legs just above the ankles *sigh*
One thing kind of seem to work: don't put my hand on the ground a shoulder width but quite a bit wider. Reduces the distance I need to move.
I don't think there's anything wrong. It's probably yet another case of me being completely unable to work out properly. I mean, I've been running for more than a year now, doing hills, intervals, long and slow, short runs, fartleks and all the stuff.. and after all that time I still run at a pace some people call walking speed (5K in around 7min/km) and I currently don't seem to be able to get faster on any distance. Maybe it's time to admit that I'll never be a proper sports girl and go on with my life and accept that I'll always be slower, less strong, more clumsy, etc. Karma is a kitten though, giving me the ability to build muscles easily that aren't the most useful ones.0 -
Maybe it's time to admit that I'll never be a proper sports girl and go on with my life and accept that I'll always be slower, less strong, more clumsy, etc.
That's one way to look at it. Another is your body probably handles all your essential everyday tasks perfectly fine, with no pain or other limitations. Lots of people here aren't that lucky, like those with fibromyalgia, osteoarthritis, injuries & surgeries, etc.
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That's certainly true, @Cherimoose though I do have my pile of things to carry, small things like mineral and vitamin deficiencies, hashimito, but also some kind of yet not properly diagnosed asthma that completely stays away for months and then suddenly floors me for 4-6 weeks.0
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Well, been trying some more push exercises today. Pushups on the sofa armrest (btw knee and hip height) and it still feels awkward unless I take a huuuuge step back and stand on my toes, but widening my hand position seems to help somewhat. pike pushups on the same, seated dips with straight legs (they seem to be easiest for me), narrow hand pushups on dining table and bouncing pushups on kitchen work top. Did 3 sets of 12 each. Now my arms are falling off. Lets see if it does anything in the longer run.0
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Make sure you get enough protein.1
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Lisa_Ookoo wrote: »Make sure you get enough protein.
I get as much protein as I can eat without getting reflux. Unfortunately pretty much all protein-rich food is a trigger for me and meat, egg and dairy are worst. I get faily close to the mfp standard settings at least.0 -
Well, been trying some more push exercises today. Pushups on the sofa armrest (btw knee and hip height) and it still feels awkward unless I take a huuuuge step back and stand on my toes, but widening my hand position seems to help somewhat. pike pushups on the same, seated dips with straight legs (they seem to be easiest for me), narrow hand pushups on dining table and bouncing pushups on kitchen work top. Did 3 sets of 12 each. Now my arms are falling off. Lets see if it does anything in the longer run.
This sounds like a great start. You seem really determined and I can't imagine not progressing if you stick to workouts like this. You also said you could do 4 pushups on your knees. Maybe consider adding ~3 sets of 4 knee pushups? or 3x3? It's good to mix up the rep ranges and the higher-intensity exercise should help with strength adaptation.0 -
how much do you weigh, push ups and pulls ups are greatly affected by bodyweight. even just a few pounds can affect how many you can do.3
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Lisa_Ookoo wrote: »Make sure you get enough protein.
I get as much protein as I can eat without getting reflux. Unfortunately pretty much all protein-rich food is a trigger for me and meat, egg and dairy are worst. I get faily close to the mfp standard settings at least.
There's a big difference between "minimum requirements" and "optimal for building muscle". I'm not sure what MFP standard setting is, but I'm suggesting that you try to get more. Have you tried soy?
You're already doing the strength - building program, and since you can't change your genes, maybe work on nutrition?
I'm also very weak in my upper body, and had to start the Stronglifts program at a very low weight. I'm adding weight very slowly and in very small increments.0 -
Do you eat at a surplus of deficit while trying to build strength? Do you get proper rest every night (8 hours sleep) so you eat enough protein, complex carbs, and healthy fats? Have you stuck with said progressive lifting program for more than 2 months at a time and followed it to a T? How have your other lifts progressed, squats, deadlifts, pull ups, over head presses?0
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@jessef593 please read the rest of the thread. It's all there.
@lemmie177 when I say I do 12 reps it means I probably do 4 or 6, rest for a short moment do 3 more, rest, do 2 until I've reached 12.
Soya: Not sure as I can't get it here. However I once tried soyamilk and it gave me the worst reflux ever, worse than fat reduced milk (full fat is better)0 -
Still not getting anywhere with pushups (focussing on those mainly). Tried to do 12x3 on a chair yesterday and ended up with 6,5,4. It's impossible to do any more unless I wriggle myself into the up position again, which really isn't a pushup. On some days I manage to do kind of one proper one, but that's all. Just do one more every day doesn't work. There's just no improvement at all.0
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Try resting for around 2 minutes between sets.
Deadlifting 75kg isn't bad for a novice.
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I do rest about 2 minutes between sets. I just don't improve at all.0
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BTW You're deadlifting over your BW!
How many knee push ups can you do?0 -
Have you tried a 6x6 instead of 12x3? You would get the reps in but with more recovery time.
Do you do planks? You may find you can build strength by extending plank times then introducing push-ups. I found I couldn't hold good form for push-ups until I could do a decent 2 min plank.
Have you tried straight wristed push-ups by having a couple of hand weights to hold on to instead of flattening your hands? It just may alter the geometry, or whatever it is called, enough for you to get better control.
It is frustrating but take it slow
Sorry, just going through things I worked through trying to do push-ups, (it was planks that worked for me) disregard post if not applicable.
Cheers, h.1 -
darrensurrey wrote: »BTW You're deadlifting over your BW!
How many knee push ups can you do?
A few more than on a chair, but the general movement is different and it trains less muscles. In the past I never managed the transition from knees to normal pushups. That's why I'm hoping to get there from chair to normal ones this this even though chair is more difficult for me. Well.. having wide shoulders, one of the issues with chair is also that I only have one chair without wheels at the office and it's just a bit too narrow for me.0 -
Can you hold a plank? How about a plank with elbows semi-bent?
Also, you could try lowering from a plank position onto your front on a bed. (Negatives.)0 -
Ok, need to work on my planks I guess. It's again not down to core strength (I can do core exercises quite well) but again shoulder/arm/etc strength. I can hold a plank for about a minute before those muscles give up and I need to stop to prevent falling on my face
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