Help Please
micls
Posts: 234
Hey, I posted recently about starting this in the thread 'New and Nervous'.
Well I got up the courage and went for it, unfortunately it was a bit of a disaster.
Couple of issue, 1 I think is form, the other is practicality.
The main problem was I'm too weak! I couldn't use the empty bar for anything, it was far too heavy. I did manage 1 set of squats, but I realised I wasn't going down far enough. So start of the next set I went down properly, and very nearly fell over. I managed to stand myself up but my quads were fecked afterwards. It was just way too heavy for me.
I didn't wanna give up, so I found the gym had some fixed weight barbells. I went for one that said 20 on either side, thinking I'd try 40 and see if that was doable. But I found this really light, so I think it meant it was actually 20lbs in total and I got confused. I used these fixed weights to finish the sets of squats. The weights were too light, but my legs were really hurt after the one squat with the empty bar! Finished the sets but with the really light weights.
Then moved to bench press. Again I tried to lift the empty bar, but it was much too heavy, and felt like it would be dangerous. I used the fixed weight again, the 20 which I thought was 40 and was very confused at the weight difference (I only realised later it was probably only 20!). Did the sets with this but it was too easy.
Did the same for the rows. Bar was too light but tried to focus on form (had the bar on top of other weights. Really not sure abotu form on this one but did the sets.
So my main problem is how to do the program. Currently I can't do empty bar and I can't move up in 5lb increments. My gym has the fixed weight barbells in increments of 10. So I could try using those til I get to 40, then move onto the empty bar? I think I might struggle going from 30 to 40 though. Any ideas? All suggestions welcome
The other niggly thing is my squat. I think I'm doing it wrong. I did bodyweight squats as warm up, and when I go parallel like you should I feel like I'm gonna fall backwards and lose balance. This carried over when I did the squat with the bar and I nearly fell over. Tips/ideas? Not sure what exactly I'm doing wrong.
Thanks for reading.
Well I got up the courage and went for it, unfortunately it was a bit of a disaster.
Couple of issue, 1 I think is form, the other is practicality.
The main problem was I'm too weak! I couldn't use the empty bar for anything, it was far too heavy. I did manage 1 set of squats, but I realised I wasn't going down far enough. So start of the next set I went down properly, and very nearly fell over. I managed to stand myself up but my quads were fecked afterwards. It was just way too heavy for me.
I didn't wanna give up, so I found the gym had some fixed weight barbells. I went for one that said 20 on either side, thinking I'd try 40 and see if that was doable. But I found this really light, so I think it meant it was actually 20lbs in total and I got confused. I used these fixed weights to finish the sets of squats. The weights were too light, but my legs were really hurt after the one squat with the empty bar! Finished the sets but with the really light weights.
Then moved to bench press. Again I tried to lift the empty bar, but it was much too heavy, and felt like it would be dangerous. I used the fixed weight again, the 20 which I thought was 40 and was very confused at the weight difference (I only realised later it was probably only 20!). Did the sets with this but it was too easy.
Did the same for the rows. Bar was too light but tried to focus on form (had the bar on top of other weights. Really not sure abotu form on this one but did the sets.
So my main problem is how to do the program. Currently I can't do empty bar and I can't move up in 5lb increments. My gym has the fixed weight barbells in increments of 10. So I could try using those til I get to 40, then move onto the empty bar? I think I might struggle going from 30 to 40 though. Any ideas? All suggestions welcome
The other niggly thing is my squat. I think I'm doing it wrong. I did bodyweight squats as warm up, and when I go parallel like you should I feel like I'm gonna fall backwards and lose balance. This carried over when I did the squat with the bar and I nearly fell over. Tips/ideas? Not sure what exactly I'm doing wrong.
Thanks for reading.
0
Replies
-
For squats, I still don't quite have these right after 2 months. What seems to be helping improve my form are goblet squats.
http://www.youtube.com/watch?v=zEqdT7YCgsM
And I wasn't there so I don't want to correct you, but I always thought if a dumbbell had 20 on it, that meant that one dumbbell was 20 lbs. But if you're benching with free weights, you weren't benching 40 lbs. You were benching each arm at 20 lbs, right? I'm not sure how it works for those. I have heard it's harder to bench DB than the bar.
The idea is to struggle with these sets. If the 20 lbs DB were too light, try 30 next time. If you can't do all 5, that's OK...it means the weight is good and heavy. So I think you're fine increasing by 10 until you can lift the bar. And if you can't do all 5 the next time, stay at the same weight again, THEN move up. Do you have the spreadsheet where you can track your weight amounts each time?
http://stronglifts.com/secret-5x5-report/
And then there's what my husband keeps reminding me...it's not a race, there's no rush to increase the weight to a certain amount. Just do what you can with good form and keep on plugging.0 -
#1 for squats balance- don't wear shoes! if you are wearing shoes make sure they are super flat, like deck shoes or, skate shoes.
Best bit of advice I got for stabalization is 1st stand w/out the bar, as you stand there try to pull the floor apart with your feet. Focus on how your glutes and hams feel when you do this. Next you want to figure out your foot position while you are in the hole. Squat down as if you are going to poo in the woods. You won't go down that far, but this is where your feet should be. You want to have your hip crease go below your knees. Stand up, again w/out the bar, engage the hams and glutes by trying to pull the floor apart with your feet. Try to keep them engaged as you go into the hole, at the bottom push apart the floor as you ascend. I've also found that I feel more stable with the bar as low on my back as I can get it comfortably and then for head position look out about 6 feet onto the floor as if you are keeping a tennis ball under your chin. Oh and when you pick the bar up off the rack make certain you bring your hips underneath you and not sticking out in back. Keep your abs engaged as if you are trying to touch your pelvis to your belly button.
As far as weights go, try starting with the standard bar it was about 15 lbs total. if that is too light then add some plates. When you get to 45 you're ready for the Olympic bar.
Hope that helps.0 -
1. I don't think you used a dumbbell, you used a bar bell with set weight of 20 lbs, yes? That's ok. It allows you to work on form. Try the 30 next time. Since it only has set weights of 10 lb increments, there is a modification you can do. Do the 30 lbs for your 5x5 next time focusing on form. The time after that, stay at 30 lbs, but see if you can do 6, 7, or 8 reps on all five sets. If you can get to 7 or 8 reps on all sets, then move up to 40 lbs. Lather, rinse, repeat. If you can do 7 or 8 reps on all sets the 2nd or 3rd time with 40 lbs, then move to the bar.
Also, look around and see if there's a shorter adjustable bar. If there is, you may be able to use that to build up to the big bar.
2. I second the idea of goblet squats. You can hold a dumbbell or a weight plate to do these. Watch this:
http://www.youtube.com/watch?v=76OVIT8eBVc
The balance is a little different than the barbell back squat, though, so try a few with the lighter bars, too.
3. Irridia's advice is fantastic. I was feeling squats mostly in my quads, and it's supposed to also work glutes and hamstrings. I wasn't feeling it there, until I used the idea of pulling the floor apart with my feet.
4. It's ok to not do 5 sets of 5 reps the first time with a new weight. I've stalled a few times already. With a new weight, I may do sets of 4/4/4/3/3 or even 3/3/3/2/1 or something. But the next time it might be 5/4/4/4/3 and then the third time, I'll get my 5x5. And I love that feeling of "I couldn't do that last time and now I can! Yay! NEXT time I get to up the weight again!" So far, I have not had to do the recommended deload after 3 fails, because by the third time, I've got it. This is not failure, this is building strength. As a beginner, this is the time when you will build strength the fastest.
First, at the low weights, make sure you've got the form. Then, don't be afraid to increase the weight.0 -
I couldn't squat for the longest because of knee issues.. When I went to a PT that specialized in sports, he showed me I could.. what he did to teach me form was place a low chair behind me.. arms straight out in front of me I was to "tap my butt" to the chair.. this taught me to push my butt out first to go into the squat.. he told me to always in my head think "push up through my heels" coming back up.. It took a little getting used to as you feel like your going to fall over backwards but It took like 2 sessions, then I moved to a curl bar (typically 15-20 lbs.) when I did that.. it shifted me from using my knees to using my hamstrings, gluetes etc:.. it really was a wonder.. Later I started using a physio ball just to continue practicing my form..
I can now squat.. I also found a dvd at the library called coaches choice.. "squat progressions and overhead lifts... AWESOME video series!! The coach even showed the form using the physio ball w/hands straight out to teach good squat form!!
The DVD's are great! Set up is a basic gym set up, coach and a male athlete and a female athlete for the OHP If i remember... Here is an example of the chapters its broken into.. they are only about 2-4 minutes each at most.. I wish i could pass them out!!
Chapter 1: Squat progressions and Overhead lifts
Chapter 2: Learning Objective
Chapter 4: Position of the feet
Chapter 6: Hip Position
Chapter 7: Free Squats
Chapter 8: Back Squats
Chapter 9: Low Bar squats
Chapter 10: front Squats
Chapter 11: Using a Rack
Chapter 12: Military press
Chapter 13: Push Press
Chapter 14: Power Jerk
Hope some of this helps you..0 -
Here is how I learned to squat properly (and you can practice this at home in front of a mirror) - put a small bucket on the floor where your butt should end up, put a broom across your shoulders in the correct position, then bodyweight squat until your butt taps the bucket, and stand back up. Have someone film you as you do it, or set your phone to record and place it appropriately, if there is no one to help. Keep practicing the squat until it is comfortable and you can push up easily. You can then practice with a goblet squat - https://www.google.com/search?q=goblet+squat&hl=en&rlz=1G1GGLQ_ENUS251&prmd=imvns&tbm=isch&tbo=u&source=univ&sa=X&ei=v3CpT5H1HpSm8gSj3YWoAw&ved=0CHIQsAQ&biw=1229&bih=691 or a dumbell squat. Just hold one #20 pound in each hand, and then squat down/stand up as above. Here is a gif to show you how - http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Do the same thing with bench presses - just use the dumbells (#15 or #20 each hand) until you feel able to do the bar (an Olympic bar = 45 lbs). Here is a gif to show you how - http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html Once you can manage this weight, then switch to the bar.0 -
All of these ladies have some great advice. I would read through everything they have to say and check out the videos. Please, don't get discouraged. I have no upper body strength and started doing the dumbbell using #10 weights. Now, I am at 20. Hopefully I will be able to bench the bar soon. I remember being so discouraged at first, but see progress really boosts the confidence.
Take it slow, do what you can. If you feel like you are doing something wrong, reevaluate. Look at the youtube videos.0 -
Thanks a million for all the advice.
Sorry, I made a mistake in the original post. it was a 20lb BARBELL I ended up using.
Will definitely try out all the squat tips today. Will try to up it to the 30lb barbell and see how I go. Will work on bodyweight squats and trying to get the form right first. Pull the ground apart sounds good, I'll write down these tips before I go.
Thanks for the excellent advice, off to do some more research now!0 -
Returned to the gym yesterday and tried the B workout. Not sure why but worked much better. Didn't feel like falling over during squats. I'm not sure what I did differently. I just tried focusing on the tips I'd read on form and it seemed to work better.
I upped it to the 30lb barbell for squats, same for OHP (which was definitely a challenge but I did it) and eventually 60lb for deadlift. I tried the lower weights to warm up and get an idea of the lift. I was using the fixed weight barbells for this too but next time I'll move onto the normal bar.
I think I'll stick with 30 for squats tomorrow, I don't think I could go to 40. Will try 40 next week. I'll go to 30 for the bench and row and see how they go.
I've a feeling this is going to be a long and very slow process!
Thanks for all the advice.0
This discussion has been closed.