been doing stronglifts wrong all this time
fitpal02020
Posts: 193 Member
started the stronglifts beginner program about a few weeks.
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?
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?
2
Replies
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How did you find out the weights of the various barbells?
If you know the weight of the barbell it shouldn’t be too difficult to set it up for the appropriate work set weight.
For example if your press work set weight is 65# and you happen to grab the 25# barbell you would add 40#: 65 = 25 + 40 however if you happen to grab the 55# barbell then you would only add 10# 65 = 55 + 10.2 -
Start again at the beginning.
And by 'beginning' I mean 'learn how to use the equipment and how to do the lifts before you even touch another bar'.26 -
I've been lifting a long time, and I've never seen a 40 lb or 55 lb barbell. How did you find this out?12
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quiksylver296 wrote: »I've been lifting a long time, and I've never seen a 40 lb or 55 lb barbell. How did you find this out?
Weird but true. I started at a new gym and they too had "olympic" style bars that were 3 different weights. 25, 45, 55, appeared to be practically the same size, so you had to be careful which you used. Later I found out the weights were printed on a decal on each end (and the lettering was color coded).5 -
quiksylver296 wrote: »I've been lifting a long time, and I've never seen a 40 lb or 55 lb barbell. How did you find this out?
Weird but true. I started at a new gym and they too had "olympic" style bars that were 3 different weights. 25, 45, 55, appeared to be practically the same size, so you had to be careful which you used. Later I found out the weights were printed on a decal on each end (and the lettering was color coded).
Interesting! Live and learn. So it's an Olympic weightlifting thing?0 -
Don’t stress Jon. It’s just a few weeks. This is just the beginning of your lifting life. I did all kinds of silly stuff when I began. Probably still am doing daft stuff6
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started the stronglifts beginner program about a few weeks.
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?
Start again. But before you do, please go check out the form videos that were suggested in the other thread. Very important. Get coaching if you need clarification.
But...a quick word of caution on coaches/trainers...there are many that are not proficient with barbell lifts and may try to get you into a bunch of isolation stuff. It's not the same. It's not necessarily bad, but not as efficient.
Watch the videos first. Get the movements down. Watch the cues.
If you do find a coach, make sure they know about and promote the compound lifts we've been talking about.
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quiksylver296 wrote: »quiksylver296 wrote: »I've been lifting a long time, and I've never seen a 40 lb or 55 lb barbell. How did you find this out?
Weird but true. I started at a new gym and they too had "olympic" style bars that were 3 different weights. 25, 45, 55, appeared to be practically the same size, so you had to be careful which you used. Later I found out the weights were printed on a decal on each end (and the lettering was color coded).
Interesting! Live and learn. So it's an Olympic weightlifting thing?
I’ve never encountered a loadable bar heavier than 55 lbs, but at our gym there’s a women’s bar which is 35 lbs, for women and beginners who aren’t up to the full sized bar. It looks different, however, and is shorter.0 -
rheddmobile wrote: »quiksylver296 wrote: »quiksylver296 wrote: »I've been lifting a long time, and I've never seen a 40 lb or 55 lb barbell. How did you find this out?
Weird but true. I started at a new gym and they too had "olympic" style bars that were 3 different weights. 25, 45, 55, appeared to be practically the same size, so you had to be careful which you used. Later I found out the weights were printed on a decal on each end (and the lettering was color coded).
Interesting! Live and learn. So it's an Olympic weightlifting thing?
I’ve never encountered a loadable bar heavier than 55 lbs, but at our gym there’s a women’s bar which is 35 lbs, for women and beginners who aren’t up to the full sized bar. It looks different, however, and is shorter.
Sounds kind of sexist.
Kidding!0 -
The advice for how to "fix" this is the same as the advice for how to "fix" the fact that you were adding ten pounds per session instead of five.
Just be consistent from now on.5 -
quiksylver296 wrote: »I've been lifting a long time, and I've never seen a 40 lb or 55 lb barbell. How did you find this out?
the gym instructor told me0 -
cupcakesandproteinshakes wrote: »Don’t stress Jon. It’s just a few weeks. This is just the beginning of your lifting life. I did all kinds of silly stuff when I began. Probably still am doing daft stuff
thank you! but im basically wondering if i have messed up my routine. Should I start stronglifts from scratch or just continue by picking the right barbell?0 -
cupcakesandproteinshakes wrote: »Don’t stress Jon. It’s just a few weeks. This is just the beginning of your lifting life. I did all kinds of silly stuff when I began. Probably still am doing daft stuff
thank you! but im basically wondering if i have messed up my routine. Should I start stronglifts from scratch or just continue by picking the right barbell?
You started another thread yesterday saying you hurt your back doing deadlifts. You should first have your back checked out by a doctor. Once you are healed and cleared to lift again, you should completely deload to an empty bar and work with a trainer to learn correct form.17 -
cupcakesandproteinshakes wrote: »Don’t stress Jon. It’s just a few weeks. This is just the beginning of your lifting life. I did all kinds of silly stuff when I began. Probably still am doing daft stuff
thank you! but im basically wondering if i have messed up my routine. Should I start stronglifts from scratch or just continue by picking the right barbell?
You started another thread yesterday saying you hurt your back doing deadlifts. You should first have your back checked out by a doctor. Once you are healed and cleared to lift again, you should completely deload to an empty bar and work with a trainer to learn correct form.
ok3 -
Tbh I would start again. You are literally at the very start of a journey that’s gonna take years. Nothing lost at all. And stop stressing. Relax. Pick the empty barbell up put it down again. Repeat 5 times. Etc. Run the programme until you can no longer add 5 pounds. Then when adding 5 pounds is no longer possible then switch to a non-novice programme.
Oh and how is ur back? If it’s fine now you probably had Doms.0 -
John did you watch the videos of mehdi doing the stronglifts work out a abs workout b? If not then watch them. You don’t necessarily need a trainer at this stage.1
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I've been following a few of your threads. You need to hire a trainer and learn form/equipment etc. No one is above coaching, and no one is above mistakes. I've literally pulled thousands of deadlifts in my life and I still have a bad form rep here and there...and I'm playing with serious weight so bad form is costly and usually sidlines me a couple weeks. I still ask for form critiqes on lifts almost daily.9
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Yes, he does.
He has hurt himself already and based on previous posts has trouble settling into the training routines and also has not been able to ensure that correct form and muscles are in use.
There is nothing wrong with any of that given many of us have not been exposed to training in our past.
But someone in that position is a prime candidate for some Hands-On training that can provide them with immediate feedback so that they can learn correct form before adding weight.
There is no point in adding weight while you're doing the exercise wrong. Only the guarantee of injury.
And as to the question asked: start from the very beginning, day zero, with someone teaching you correct form, and only after you've got the form down correctly start adding weight12 -
So I just joined a new gym...I have been weighing the bars. Actually, I've been sending my husband to ask the front desk girl to use the scale...weigh himself then weigh himself holding the bar. So far, the bars have all been 45s (despite all looking slightly different).
The 55 squat bar at the other gym looks bigger than a "normal" bar and the 35 looks smaller and is super shiny from less use.
You haven't "messed up." Just pick a bar next week and stick with that bar. If that bar is in use...go weigh another bar.0 -
cupcakesandproteinshakes wrote: »Don’t stress Jon. It’s just a few weeks. This is just the beginning of your lifting life. I did all kinds of silly stuff when I began. Probably still am doing daft stuff
thank you! but im basically wondering if i have messed up my routine. Should I start stronglifts from scratch or just continue by picking the right barbell?
You started another thread yesterday saying you hurt your back doing deadlifts. You should first have your back checked out by a doctor. Once you are healed and cleared to lift again, you should completely deload to an empty bar and work with a trainer to learn correct form.
Yes, Jon, I've said this on three other of your threads - see a doctor, and see someone who can help you with your form.5 -
cupcakesandproteinshakes wrote: »John did you watch the videos of mehdi doing the stronglifts work out a abs workout b? If not then watch them. You don’t necessarily need a trainer at this stage.
For this particular OP, I think the best thing he could do is hire a trainer who is versed in weightlifting. He stated in another thread that the 10 minute videos are too long for him to learn proper form. He had managed to injure his back, and is uncertain about bars and weights. His risk of serious injury is too high without proper guidance.10 -
cupcakesandproteinshakes wrote: »John did you watch the videos of mehdi doing the stronglifts work out a abs workout b? If not then watch them. You don’t necessarily need a trainer at this stage.
thank u ^^
back is good.
So I just resumed my workout today from where I had last but I did NOT add more weights when I did barbell row and bench press since I have been lifting with the 55lbs bar anyways. I'll add weights in the next session.
I ask another front desk guy today and he said the bar is 45 lbs...well that's just confusing.
sorry whose mehdi? didn't get his videos.0 -
nutmegoreo wrote: »cupcakesandproteinshakes wrote: »John did you watch the videos of mehdi doing the stronglifts work out a abs workout b? If not then watch them. You don’t necessarily need a trainer at this stage.
For this particular OP, I think the best thing he could do is hire a trainer who is versed in weightlifting. He stated in another thread that the 10 minute videos are too long for him to learn proper form. He had managed to injure his back, and is uncertain about bars and weights. His risk of serious injury is too high without proper guidance.
how much a trainer costs? heard they are too expensive and i cant afford them given my location [toronto,ON].
my back is back to normal.0 -
Ok so I think you are getting slightly confused by the terminology.
Bar (or olympic bar)- usually weighs a standard 44lbs (most gyms will have the standard size) and looks like this, you add on weight plates to it as you need to.
Barbells look like this and are a fixed weight which is usually printed on the side. You can use these in place of a bar as they usually start at weights less than an Olympic bar.
Dumbells look like this and again are a fixed weight which is usually printed on the side. You use these for exercises such as dumbbell press.
You haven't messed up
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thank you so lets see i reach a point where i have to do an OP of 100 lbs, can i just pick barbell that 100 lbs and do it or I still need to do it with olympic bar?
By the way, this is the olympic bar I am talking about that one front desk guy said is 55 lbs but then another one said is 45 lbs
https://imgur.com/KgSosHe0 -
My Y has several bars ranging from 30-47 lbs. Not every gym does a good job of clearly marking them. The only thing you need to fix is to identify the bar weight and load it to the total weight you need.0
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nutmegoreo wrote: »cupcakesandproteinshakes wrote: »John did you watch the videos of mehdi doing the stronglifts work out a abs workout b? If not then watch them. You don’t necessarily need a trainer at this stage.
For this particular OP, I think the best thing he could do is hire a trainer who is versed in weightlifting. He stated in another thread that the 10 minute videos are too long for him to learn proper form. He had managed to injure his back, and is uncertain about bars and weights. His risk of serious injury is too high without proper guidance.
how much a trainer costs? heard they are too expensive and i cant afford them given my location [toronto,ON].
my back is back to normal.
I have a trainer for $35/hour, but I've been working with him for years and so that's a special price. I have no idea how much a trainer is in your area, but in all honesty, destroying your body is going to be way more expensive in the long run. I'm glad you are feeling better.3 -
nutmegoreo wrote: »cupcakesandproteinshakes wrote: »John did you watch the videos of mehdi doing the stronglifts work out a abs workout b? If not then watch them. You don’t necessarily need a trainer at this stage.
For this particular OP, I think the best thing he could do is hire a trainer who is versed in weightlifting. He stated in another thread that the 10 minute videos are too long for him to learn proper form. He had managed to injure his back, and is uncertain about bars and weights. His risk of serious injury is too high without proper guidance.
how much a trainer costs? heard they are too expensive and i cant afford them given my location [toronto,ON].
my back is back to normal.
...wait, you ‘heard’ they are too expensive? You didn’t even check out prices for yourself? Are you serious about this or not?4 -
thank you so lets see i reach a point where i have to do an OP of 100 lbs, can i just pick barbell that 100 lbs and do it or I still need to do it with olympic bar?
By the way, this is the olympic bar I am talking about that one front desk guy said is 55 lbs but then another one said is 45 lbs
https://imgur.com/KgSosHe
Some gyms have two types of Olympic bar sizes, just check which one you use before you load plates onto it to make sure it's the one you want.
You can do an OP with whatever works for you, so for example for me, I can't lift an Olympic bar over my head yet so I use the barbell that is less weight.
If they have a barbell that weighs 100lbs then you can use that OR you can load the Olympic bar until it weighs 100lbs. Entirely up to you and what works for you 1
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