cant seem to build strenght...help
Replies
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Carlos_421 wrote: »ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
It's not abuse to tell you to be patient or to listen to the advice you've been given.
It is also not aggressive to tell you to seek help from a trainer because what you're describing here is a complete lack of understanding about the movements you're trying to do and how progression works.
You need a trainer.
my question was inquiring about the program's objective: that it's supposed to make me STRONGER by continuously adding weights in every exercise. However, I personally did not experience the strength gain as I did not see strength gain when I was doing overhead press. I had to do it with great difficulty. That was my question.
You have not added value to it and instead chose to be rude and condescending towards me, a newbie to this program, rather than be supportive.
Please dont respond again like that or I will report you to the mods if you continue to be rude and disrespectful to beginners who simply want to take care of their health and fitness.
My question has been answered by other members so you need respond again.-1 -
Carlos_421 wrote: »ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
It's not abuse to tell you to be patient or to listen to the advice you've been given.
It is also not aggressive to tell you to seek help from a trainer because what you're describing here is a complete lack of understanding about the movements you're trying to do and how progression works.
You need a trainer.
my question was inquiring about the program's objective: that it's supposed to make me STRONGER by continuously adding weights in every exercise. However, I personally did not experience the strength gain as I did not see strength gain when I was doing overhead press. I had to do it with great difficulty. That was my question.
You have not added value to it and instead chose to be rude and condescending towards me, a newbie to this program, rather than be supportive.
Please dont respond again like that or I will report you to the mods if you continue to be rude and disrespectful to beginners who simply want to take care of their health and fitness.
My question has been answered by other members so you need respond again.
Oh trust me, I'm done here.7 -
Carlos_421 wrote: »ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
It's not abuse to tell you to be patient or to listen to the advice you've been given.
It is also not aggressive to tell you to seek help from a trainer because what you're describing here is a complete lack of understanding about the movements you're trying to do and how progression works.
You need a trainer.
my question was inquiring about the program's objective: that it's supposed to make me STRONGER by continuously adding weights in every exercise. However, I personally did not experience the strength gain as I did not see strength gain when I was doing overhead press. I had to do it with great difficulty. That was my question.
You have not added value to it and instead chose to be rude and condescending towards me, a newbie to this program, rather than be supportive.
Please dont respond again like that or I will report you to the mods if you continue to be rude and disrespectful to beginners who simply want to take care of their health and fitness.
My question has been answered by other members so you need respond again.
Building strength takes weeks/months, you wont really notice from one day to the next. Stick with it as written and in 3 or 4 months you will see noticible stength gains4 -
An OP isn't done from the ground? Sounds like you're trying to snatch and OP which is a powerlifting technique.
Overhead press is done from the chest up over the head. Note: you don't need to be using this much weight!
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TrishSeren wrote: »An OP isn't done from the ground? Sounds like you're trying to snatch and OP which is a powerlifting technique.
Overhead press is done from the chest up over the head. Note: you don't need to be using this much weight!
thank you!0 -
ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
Telling someone what they NEED to hear, rather than what they WANT to hear, is not aggressive.
You are getting the advice you need, and rather stubbornly ignoring it. To the point where many wonder if this is even a serious enquiry, or some parody troll account.
If we are to take your posts seriously, then here are some things you need to know.
- It doesnt matter how long you have been working out, clearly you have a lot to learn. That means starting with a beginner program and taking time to learn how to lift properly.
- Starting with a beginner program means a couple of things. Actually following that program, and actually learning the lifts.
- The program, literally any program, will have a schedule to print. Do that. Follow it. This is not hard.
- If you cant keep up with the program, slow down. It is far more important you lift properly, rather than heavy. I had many sessions running 5x5 where I failed, or nearly failed, so kept the same weight for the next session, until I did the lift successfully.
- The lifts take time to learn. YouTube is an excellent source for videos of good form. You have been told this. Take the hint.
- If you cant, find a trainer, they will teach you.
- Pushing too hard too soon results in injury. You were warned of this, and now have been injured, perhaps the lesson will be learned?
- A workout based around compound lifts will work your entire body, and will also work all those muscles you seem too preoccupied with. Follow the process, dont major in the minors and obsess about curls.
- The "buff" guys in your gym started where you are now, and didnt get to where they are with just isolation exercises, they would have done a lot of compound work.
- Lifting things is hard. Its heavy, theres technique. This is actually the point. If you dont like it, reconsider what it is you want, and what you are prepared to do to get there.
- The need for patience, for a long term view, cannot be understated.7 -
guys i figured out what i was doing wrong..
so the barbells are all different weighs. I just assumed each barbell would be 45 lbs. Turns out the last barbell I used for deadlifts and overhead press was 55 lbs!
The barbell I have been using for squats was 40 lbs. One time I did overhead press with a 25 lbs barbell.
Ughhh i feell like i messed up my stronglifts routine too badly.
Iss there a way i can fix this?1 -
Could you just start over? You’ve got so much time ahead of you. Fitness is a lifelong endeavor.
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L1zardQueen wrote: »Could you just start over? You’ve got so much time ahead of you. Fitness is a lifelong endeavor.
This, and it doesn't matter which bar you use, just know which one it is so the total weight is correct. I would suggest continuing with deadlifts and squats, but maybe restart the OHP and bench with the 45lb bar and go from there0 -
Jut as a little comment - you are not going to build strength in one or two weeks - it takes ages - sorry - there is no quick fix.1
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MsHarryWinston wrote: »I’m not doing SL, but I DO do progressive overload, which is what adding more weights each session is. But I move up weights every WEEK not every session. So I do a full body workout 3x per week. But I use the same weight those three times Mon/Wed/Fri. Then when the next Monday comes along I add more weight.
If moving up weight every single time is too much for you, why not try using the same weight two or three times and THEN move up.
Progressive overload is meant to continually challenge your muscles, but if you’re having so many problems with it you CAN slow down a bit and work at that weight a bit longer before moving on, there’s no need to do yourself an injury.
thanks i'll try that.
She is doing an "intermediate" program. When you can't add weight to the bar each time, the typical next step is an intermediate program that basically adds 5 pounds per week. I would not recommend that you go there.....yet.
From where you started to where you are now I would recommend:
1. See a doctor about your back. Unless...…..your pain has subsided. Many people mistake soreness for something worse. But if it has not subsided - do not lift! You need your core to be tight while you are lifting so that your spine is protected. I have a hunch you may have missed that part of the movements if your patience in this thread is any indication.
2. Spend the time while you are recovering to review form. Do a search for Alan Thrall. He has published excellent videos on form. Same with Starting Strength and Barbell Medicine. Form is not just the movement; it's what you do along with it - like how to breathe.
3. Stop being stubborn. Forget what you think you know. If you have been training for 12 years and can barely lift the bar, you have to realize that whatever it was you were doing was not working.
4. Start listening to folks who have been there. Fact check us.
5. Remind yourself to focus on the process first.
6. Forget about your biceps and your abs and all that - for now. Guess what? If you progressively overload with proper form on the basic lifts, you whole body gets the work. In other words, you don't need accessory lifts.
7. Remember #1.
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TrishSeren wrote: »An OP isn't done from the ground? Sounds like you're trying to snatch and OP which is a powerlifting technique.
Overhead press is done from the chest up over the head. Note: you don't need to be using this much weight!
OP, this is helpful, but it doesn't show other necessary context. Please use this with a form video. There some important details related to grip and bar path on the way up (i.e. where the bar is relative to your feet, what you do with your head, etc.)
@TrishSeren - nothing wrong with the image, just want the OP to make sure he sees the whole movement.0 -
ok I've just about had enough with the sad comments some of you have posted here. I've been reading patiently but it really tested my limit now.
Guys, no need for unnecessary name calling and abusive insults. I
I literally am just trying to seek advice here since i'm a beginner but seems like... you people are the ones who lack patience to help someone. If you dont like helping someone, leave. dont answer. Helping someone, it seems, is not a trait that comes naturally to you nor it's something ya'll are passionate about.
If you were, I wouldn't have abuse and aggression being thrown my way for simply trying to work hard.
To those who genuinely want to help me, I have the following questions:
-how to keep up with the challenge of adding more weights with each workout considering I had a lot of difficulty doing overhead press in my last workout. I thought the whole point of linear progression was to make me stronger? Would you like to share any tips from experience?
-The way I do OP is I lift the bar from the ground for each set. Is this the correct way to do it?
-What do you suggest needs to be done if an exercise seems too heavy for me like OP despite me doing everything by the book? since that was the benefit i was promised of the liner progression workout since sadly, not only was i able to do OP with great difficulty and inefficiently, I also hurt my back when doing deadlift as the weight was a lot for me to pull.
Any suggestions on how to fix this? Again, boggles my mind how asking questions about the very thing this forum has been created for is making some people here so impatient. I'm a beginner, ofcourse I will have more questions especially when things are not going to according to plan.
Lifting the bar from the ground to overhead is a compound movement called a "clean and press" and SHOULD NOT BE ATTEMPTED UNTIL YOU HAVE MASTERED DEADLIFT, OVERHEAD PRESS, AND CLEAN. Only then can you combine the 3.
You need to focus on the absolute basics right now. OHP should be done in the squat rack from the racked position for beginners2 -
If you can't add weight each session, wait a week. I sometimes add an extra rep or set at this point before adding weight. That's not exactly how SL is written, but that's what I do. Also, it seems like you need to really study the five main lifts and watch form videos of them so you know for sure what you are doing. I had to reteach myself deadlifts, after several years of lifting, because I just kept pulling my back. I've made a lot of progress since then. It never hurts to take a step back, learn more,.2
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