HALP! Heavy Lifting Made Me SUPAH Bulky!!!
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39flavours wrote: »quiksylver296 wrote: »39flavours wrote: »I have a question about deadlifts, I'm hoping some of you strong lasses might help. The last few times I have tried deadlifts I have found my grip on the bar isn't strong enough. I was trying to lift 40kg/88 lbs and although my hamstrings, back, shoulders felt fine at this weight, I was only able to do six lifts before I could feel the bar slipping out of my grasp and had to stop. Similar problem with squats in that I can squat 35kg/77 lbs but struggle to clean and press this weight to get the bar onto my shoulders. I have tried a smiths machine but didn't like the angle of travel. Any suggestions? Thanks
Are you holding the bar with a double over hand grip? My grip is much stronger when my right hand is over
hand and my left hand is underhand.
Thanks, I've seen this grip on a few sites but they always seem to say that it's a bad grip due to uneven strain put on the shoulders by the over/under placement of the hands. But if you find it effective then that's a good endorsement as from what I gather you're quite experienced with free weight exercises, so I'll give it a go!
I also saw the hook grip described (where the thumbs press against the underside of the fingers?) but it was said to be only effective with larger (man's) hands.
I can (moderately comfortably) hook grip about 1.5x my bodyweight right now. I use alternating grip for weights heavier than that, switching hands each set. I do things like one arm dead hangs and farmers carries to build grip strength.3 -
mom23mangos wrote: »39flavours wrote: »quiksylver296 wrote: »39flavours wrote: »I have a question about deadlifts, I'm hoping some of you strong lasses might help. The last few times I have tried deadlifts I have found my grip on the bar isn't strong enough. I was trying to lift 40kg/88 lbs and although my hamstrings, back, shoulders felt fine at this weight, I was only able to do six lifts before I could feel the bar slipping out of my grasp and had to stop. Similar problem with squats in that I can squat 35kg/77 lbs but struggle to clean and press this weight to get the bar onto my shoulders. I have tried a smiths machine but didn't like the angle of travel. Any suggestions? Thanks
Are you holding the bar with a double over hand grip? My grip is much stronger when my right hand is over
hand and my left hand is underhand.
Thanks, I've seen this grip on a few sites but they always seem to say that it's a bad grip due to uneven strain put on the shoulders by the over/under placement of the hands. But if you find it effective then that's a good endorsement as from what I gather you're quite experienced with free weight exercises, so I'll give it a go!
I also saw the hook grip described (where the thumbs press against the underside of the fingers?) but it was said to be only effective with larger (man's) hands.
I can (moderately comfortably) hook grip about 1.5x my bodyweight right now. I use alternating grip for weights heavier than that, switching hands each set. I do things like one arm dead hangs and farmers carries to build grip strength.
Good idea to switch hands each set, I'll try that. I saw someone doing farmer's carrys at the gym yesterday. I thought it looked good for obliques, didn't think of how it could help with grip too, thank you!0 -
39flavours wrote: »I have a question about deadlifts, I'm hoping some of you strong lasses might help. The last few times I have tried deadlifts I have found my grip on the bar isn't strong enough. I was trying to lift 40kg/88 lbs and although my hamstrings, back, shoulders felt fine at this weight, I was only able to do six lifts before I could feel the bar slipping out of my grasp and had to stop. Similar problem with squats in that I can squat 35kg/77 lbs but struggle to clean and press this weight to get the bar onto my shoulders. I have tried a smiths machine but didn't like the angle of travel. Any suggestions? Thanks
I second (or third) mixed/alternating grip.
Use double overhand as much as you can. Warm ups, lighter sets, and as many of your working sets as you can. What is happening is that the bar is rolling out of your hands. Using a mixed grip will stop the roll because as it rolls out of one hand it rolls more into the other hand.
I had to switched at 135/140, but I continue to use double overhand for all warm ups and any lighter sets. I can now do double overhand up to about 160. Doing other things that use your grip will help as well, farmer's carries and what not. I also alternate the hands, so they both get the even strain.
Your grip is often the limiting factor on deadlifts, especially for women. The posterior chain can handle much more.
Do you have access to a squat rack or the ability to purchase one? It will be hard to continue to progress on squats without a rack. I figure if you have access to a Smith machine, you probably could access a rack, but I may be wrong.
I've never tried straps, but I figured I could go with my grip (using mixed grip when needed) as long as possible.
I wear gloves, little bitty ones that just cover the base of my fingers and the very top of my palms. Keeps my skin from ripping on deadlift day. I've tried chalk and I just prefer the gloves for now, but I may try chalk again in the future.0 -
I hope it's OK to bump this (again)! Getting much more into lifting and this thread is amazing, there are some incredible transformations and it's super inspirational1
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I had a boyfriend tell me I was getting ‘man arms’ and should do yoga.
I headed straight to the gym and used it for fuel.
Years later, I still do.
I dropped a kitten-ton of bulk when I unloaded his sorry kitten.
I’m currently a bit shrunken, dealing with dualing crappy injuries and surgeries.
Finally posting here to remind myself that I’ll be back. I’ll be dominating gravity. I’ll be feeling strong as all get-out. I’ll have my fun veins back. (No, not everyone gets them or likes them. I do and I do.)
Meantime, I’m doing yoga. Not for sleek arms, for mobility and flexibility. So I can return from injury and pick up the heavy stuff that makes my heart sing.46 -
purplefizzy wrote: »
I had a boyfriend tell me I was getting ‘man arms’ and should do yoga.
I headed straight to the gym and used it for fuel.
Years later, I still do.
I dropped a kitten-ton of bulk when I unloaded his sorry kitten.
I’m currently a bit shrunken, dealing with dualing crappy injuries and surgeries.
Finally posting here to remind myself that I’ll be back. I’ll be dominating gravity. I’ll be feeling strong as all get-out. I’ll have my fun veins back. (No, not everyone gets them or likes them. I do and I do.)
Meantime, I’m doing yoga. Not for sleek arms, for mobility and flexibility. So I can return from injury and pick up the heavy stuff that makes my heart sing.
Daaaaang!!! I want those arms!!! 🙌2 -
mom23mangos wrote: »purplefizzy wrote: »
I had a boyfriend tell me I was getting ‘man arms’ and should do yoga.
I headed straight to the gym and used it for fuel.
Years later, I still do.
I dropped a kitten-ton of bulk when I unloaded his sorry kitten.
I’m currently a bit shrunken, dealing with dualing crappy injuries and surgeries.
Finally posting here to remind myself that I’ll be back. I’ll be dominating gravity. I’ll be feeling strong as all get-out. I’ll have my fun veins back. (No, not everyone gets them or likes them. I do and I do.)
Meantime, I’m doing yoga. Not for sleek arms, for mobility and flexibility. So I can return from injury and pick up the heavy stuff that makes my heart sing.
Daaaaang!!! I want those arms!!! 🙌
Trade you for those gorgeous quads of yours2 -
I wish I had those arms!!! Beautiful!!!!purplefizzy wrote: »
I had a boyfriend tell me I was getting ‘man arms’ and should do yoga.
I headed straight to the gym and used it for fuel.
Years later, I still do.
I dropped a kitten-ton of bulk when I unloaded his sorry kitten.
I’m currently a bit shrunken, dealing with dualing crappy injuries and surgeries.
Finally posting here to remind myself that I’ll be back. I’ll be dominating gravity. I’ll be feeling strong as all get-out. I’ll have my fun veins back. (No, not everyone gets them or likes them. I do and I do.)
Meantime, I’m doing yoga. Not for sleek arms, for mobility and flexibility. So I can return from injury and pick up the heavy stuff that makes my heart sing.
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Laviegurl25 wrote: »I wish I had those arms!!! Beautiful!!!!
Yeah that's basically my goal as well, I'd love to be that strong!
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Sorry it's blurry
And for comparison, this was February and May of last year. The February picture was the trigger that got me started losing weight and getting healthy. The May picture was my goal swimsuit for last summer, I was super proud of that suit. By the end of the summer, it was too large to wear.
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This thread is so inspiring!
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ExistingFish wrote: »
Sorry it's blurry
And for comparison, this was February and May of last year. The February picture was the trigger that got me started losing weight and getting healthy. The May picture was my goal swimsuit for last summer, I was super proud of that suit. By the end of the summer, it was too large to wear.
Looking so good! Keep it up6 -
bump2
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ExistingFish, I can't believe you changed so much in that short space of time, that's amazing! You look super strong now, that's what I'm aiming for1
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Bumping good threads because I'm bored3
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Supah bulky! Went from still smallish but no definition to having some nice back muscles and feeling strong.
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quiksylver296 wrote: »Bumping good threads because I'm bored
I appreciate not being the only one to bump this one, haha! I'm still new to lifting, but today I managed 6 reps of 50kg deadlift (think I'd previously only tried 30), getting there slowly working up to being able to do one pull up as well, haha6 -
39flavours wrote: »I have a question about deadlifts, I'm hoping some of you strong lasses might help. The last few times I have tried deadlifts I have found my grip on the bar isn't strong enough. I was trying to lift 40kg/88 lbs and although my hamstrings, back, shoulders felt fine at this weight, I was only able to do six lifts before I could feel the bar slipping out of my grasp and had to stop. Similar problem with squats in that I can squat 35kg/77 lbs but struggle to clean and press this weight to get the bar onto my shoulders. I have tried a smiths machine but didn't like the angle of travel. Any suggestions? Thanks
Perhaps try some chalk.
Try a grip so that the knuckles on one hand are facing away from you and the knuckles on the other hand are facing towards you-alternate grip.1 -
Ok so question for heavy lifting women...
I am 43 year old mum of 3. I have lost 27kg (60lb) over the last 1.5 years with some more to go.
I have taken pride in the fact that it's entirely possible to get in shape without setting foot in the gym.
My family is keen on events such as the Tough Mudder and I'd love to join them on a Half Mudder this year. I'm already fairly fit thanks to the hill walking/running/biking I do But I really need to get some strength to hoist all of this over walls!
I have a set of free weights and bench, hand weights, fixed weight home gym and a suspension trainer. I will research proper form and technique and have a spotter.
So experienced lifters, can you give me scalable programme that you personally recommend for starting lifting (or an app/website that works)?
Help a sister out!1 -
tablefor5now wrote: »Ok so question for heavy lifting women...
I am 43 year old mum of 3. I have lost 27kg (60lb) over the last 1.5 years with some more to go.
I have taken pride in the fact that it's entirely possible to get in shape without setting foot in the gym.
My family is keen on events such as the Tough Mudder and I'd love to join them on a Half Mudder this year. I'm already fairly fit thanks to the hill walking/running/biking I do But I really need to get some strength to hoist all of this over walls!
I have a set of free weights and bench, hand weights, fixed weight home gym and a suspension trainer. I will research proper form and technique and have a spotter.
So experienced lifters, can you give me scalable programme that you personally recommend for starting lifting (or an app/website that works)?
Help a sister out!
I’m on my phone or I’d link it, but there’s a thread here on MFP called “which lifting program is right for you.” Go wander through that. You’ll find what you are looking for.1
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