Beginning weightlifting

[azmark]

Just a thread update. I started a couple weeks ago and am making slow and steady process. Doing compound move exercises based on Starting Strength. When I max that out in a couple months I will have more experience and will look to the next thing (probably Practical Programming). I really like some of the exercises - I am built for squatting and deadlifting for sure. Those exercise are natural and easy to do for me, but I will continue to work on the other like shoulder presses which are difficult and cleans which are hard technique-wise. I am getting into the groove and looking forward to workout days now.

When you say shoulder presses are hard do you mean hard on your shoulders?

[Dennis]

When you say shoulder presses are hard do you mean hard on your shoulders?

No, I mean that I am not making progress in these as fast as other exercises. Of all the exercises I do, these are the ones I move slowest in and are hardest for me to push the weight.

[azmark]

No, I mean that I am not making progress in these as fast as other exercises. Of all the exercises I do, these are the ones I move slowest in and are hardest for me to push the weight.

Drop the weight then. You'd be surprised how light I go, especially shoulder presses with a barbell. The bad thing with shoulder presses is that it is really easy for your front chest to take over. IMO, go lower weight and only go as low as your chin. Or change it up and use dumbbells.

I haven't used a barbell for bench or military presses for a long time. It kills my shoulders and elbows so I stick with machines and dumbbell presses.

Also, what is your definition of progress that you are looking for?

[Dennis]

Drop the weight then. You'd be surprised how light I go, especially shoulder presses with a barbell. The bad thing with shoulder presses is that it is really easy for your front chest to take over. IMO, go lower weight and only go as low as your chin. Or change it up and use dumbbells.

I haven't used a barbell for bench or military presses for a long time. It kills my shoulders and elbows so I stick with machines and dumbbell presses.

Also, what is your definition of progress that you are looking for?

I started out with zero ego in lifting weights. I start all exercises with an empty bar to practice the form. I am keeping a log and noting all the weights and sets I do. As I am moving along, I slowly add weight from the last max (for the work set). So for instance, on my last deadlift I did an empty bar as warm up and form check for 5 reps for 1 or 2 sets, then I pulled 95lbs for 5x1, then 135lbs for 5x1, then 160lbs for 5x3 (work set). This was actually still pretty easy for me so I will probably add at least 10 lbs for my next work set and I note it in the log. The next workout I will try to evenly move up to the work set without tiring myself out. I do this for all the exercises trying to work at a weight that is appropriate (ie I am not piling weight on to try to move along faster or impress anyone with what I can move).

Eventually I will hit weights I struggle at. This already happened with shoulder presses. I plan on lowering the weight back down and moving even more slowly if I can. Most of my shoulder presses have been seated because I am working out in the basement with low ceilings. When I work out at a gym (like the Y) I do them standing in the squat rack. So far no issues at all with being overly sore or any tendinitis or anything as such. I guess my plan for now is to just keep moving along until I run into my max for each of these exercises. After that, I don't know which is why I will probably read Practical Programming. My goal is to gain strength, feel stronger, become healthier. I used to be quite active (sports, cycling, backpacking) but now I have young kids so I need to find something to do because I can't get out to do all the things like I used to do when it was just my wife and I.

I also am doing nothing nutrition-wise outside of what I was doing before. I take no supplements or anything for now. I don't have the cash to load up on this stuff and just want to get into a routine first. I already try to eat well but like most people getting "real food" is something I still need to work at. I try to avoid processed foods as much as I can but I am cooking for 4 and do all the family cooking myself. Things that I can do to make improvement at a low and helpful level look good to me right now.

[azmark]

I started out with zero ego in lifting weights. I start all exercises with an empty bar to practice the form. I am keeping a log and noting all the weights and sets I do. As I am moving along, I slowly add weight from the last max (for the work set). So for instance, on my last deadlift I did an empty bar as warm up and form check for 5 reps for 1 or 2 sets, then I pulled 95lbs for 5x1, then 135lbs for 5x1, then 160lbs for 5x3 (work set). This was actually still pretty easy for me so I will probably add at least 10 lbs for my next work set and I note it in the log. The next workout I will try to evenly move up to the work set without tiring myself out. I do this for all the exercises trying to work at a weight that is appropriate (ie I am not piling weight on to try to move along faster or impress anyone with what I can move).

Eventually I will hit weights I struggle at. This already happened with shoulder presses. I plan on lowering the weight back down and moving even more slowly if I can. Most of my shoulder presses have been seated because I am working out in the basement with low ceilings. When I work out at a gym (like the Y) I do them standing in the squat rack. So far no issues at all with being overly sore or any tendinitis or anything as such. I guess my plan for now is to just keep moving along until I run into my max for each of these exercises. After that, I don't know which is why I will probably read Practical Programming. My goal is to gain strength, feel stronger, become healthier. I used to be quite active (sports, cycling, backpacking) but now I have young kids so I need to find something to do because I can't get out to do all the things like I used to do when it was just my wife and I.

I also am doing nothing nutrition-wise outside of what I was doing before. I take no supplements or anything for now. I don't have the cash to load up on this stuff and just want to get into a routine first. I already try to eat well but like most people getting "real food" is something I still need to work at. I try to avoid processed foods as much as I can but I am cooking for 4 and do all the family cooking myself. Things that I can do to make improvement at a low and helpful level look good to me right now.

What else do you do on days you do deadlifts?

If you are just shooting for strength it doesn't necessarily mean you are going to be healthier. There are guys at my gym that move boulders and look like hell, they they are strong though.

My opinion on workouts from books is that it is a guide but should change up regularly with other lifts and rep count. Workout plans are designed around the individual after accessing themselves.

One thing to remember is that your success in the gym is only going to come with a good diet. 70% diet and 30%gym

I just noticed your pm so I will get to it soon.

[LegendofVogel]

What else do you do on days you do deadlifts?

If you are just shooting for strength it doesn't necessarily mean you are going to be healthier. There are guys at my gym that move boulders and look like hell, they they are strong though.

My opinion on workouts from books is that it is a guide but should change up regularly with other lifts and rep count. Workout plans are designed around the individual after accessing themselves.

One thing to remember is that your success in the gym is only going to come with a good diet. 70% diet and 30%gym

I just noticed your pm so I will get to it soon.

+1

I can tell you from experience as well to take it easy on your shoulders. I pushed to hard with sub optimal form and was military pressing a good amount of weight when I got some really bad tendinitis in my left shoulder. Had to take 9 months off for it to heal, and I am still not quite at 100%. Big thing is to focus on form. Don't arch your back to press more, but keep a straight line from hips to ears. If you use a barbell focus on pushing your hips back and forth to move the weight past your face vs. arching your back. If you don't care what you use then use dumbbells as they improve overall shoulder stability and are easier to keep good form with.

[BingeAndPurge]

Agreed on the DB's. I can't shoulder press with a bar for anything. I clang it against or catch it on the rack, I always end up arching my back, and I never feel it the way I should. Arnold Presses, reg db shoulder presses, or even Hammer Strength shoulder presses just feel better. I miss the old days when going behind the head with the bar wasn't so bad for you.

Deadlifting is my favorite move ever. So many positives. Sadly, I'm too scared about reinjuring my back for the dozenth time, that I won't do heavier than what is needed to feel it throughout the set. Maybe someday I'll work my way back up there, but I'm in no hurry whatsoever. Do them safely and work your way up to a heavy weight, and you'll feel great about it, I promise.

Like you, I do the cooking, and I am also the only one in a family of four who does paleo. I make a meat dish and a side that everyone can have, and another side for just the other three. A lot of times the other side becomes the kids' whole dinner (pasta), but that just means more meat for me later that night, and I always try to make enough extra for my lunch the next day. I spend the money on the stuff that I don't eat anymore on more stuff that I can eat. A LOT less other stuff in the cabinet, and a LOT more fruit and veggies in the fridge, and meat in the freezer.

[azmark]

Agreed on the DB's. I can't shoulder press with a bar for anything. I clang it against or catch it on the rack, I always end up arching my back, and I never feel it the way I should. Arnold Presses, reg db shoulder presses, or even Hammer Strength shoulder presses just feel better. I miss the old days when going behind the head with the bar wasn't so bad for you.

Deadlifting is my favorite move ever. So many positives. Sadly, I'm too scared about reinjuring my back for the dozenth time, that I won't do heavier than what is needed to feel it throughout the set. Maybe someday I'll work my way back up there, but I'm in no hurry whatsoever. Do them safely and work your way up to a heavy weight, and you'll feel great about it, I promise.

Like you, I do the cooking, and I am also the only one in a family of four who does paleo. I make a meat dish and a side that everyone can have, and another side for just the other three. A lot of times the other side becomes the kids' whole dinner (pasta), but that just means more meat for me later that night, and I always try to make enough extra for my lunch the next day. I spend the money on the stuff that I don't eat anymore on more stuff that I can eat. A LOT less other stuff in the cabinet, and a LOT more fruit and veggies in the fridge, and meat in the freezer.

I still see a lot of old school lifters at my gym going behind the neck, I can't do that. Hammer presses are awesome for chest and shoulders, machines have come a long way, plus it is harder to cheat on a machine.

Instead of doing deads off the floor do rack pulls. They are excellent for getting size in the back and traps and for lifting heavier deads.

[mandoman]

i lift 5 day a week don't for get to take protein your body will need it to recover whey protein seems to work for me aside from a good diet and lots of water

[Dennis]

I am alternating 2 workouts for now.

A = Squats, Bench Press, Deadlift
B = Squats, Shoulder Press (standing or seated), Power Clean

One week is ABA, the next is BAB, M-W-F so far. All the exercise forms are based off reading Starting Strength.

I am adding pull ups or chin ups with assistance at the end of a session and trying dips as well on varying days but I need assistance with those too. I will use resistance bands as I can and slowly work up rep numbers until I can do them unassisted then work those numbers up, at least that is the plan. They are hard. I also add an odd assistance exercise here and there depending what I feel like (like tricep pull downs, curls, etc).

I will never be a huge, strong guy and I guess that is not really my goal. I have always been long and lean with a weaker upper body, long arms (35-36 sleeve) and big, stout legs. When I worked out regularly 20-25 years ago (geez, has it been that long?) I never added much bulk but instead just got definition. That means nothing though as my diet probably sucked then too but that was the end result of at least of year of regular lifting. Who knows what will happen now. I don't need to lose weight really - I am 6 foot tall and fluctuate weight between 175 and 180 (this is probably 15 pounds heavier than my high school weight). I could stand to lose some tire around the middle that is coming as I age though, but I guess I will worrying about that after I see what a stretch of lifting does. This lifting is doctors orders btw, but I like it as well.

[COHunter]

I've been weightlifting off and on for over 20 years, and one aspect that hasn't been touched on is how important the "rest" period is for your muscles. While lifting, you're tearing down the muscle fiber and while you rest, the muscle fiber is rebuilding. If you keep working the same muscle groups consecutive days they never get the chance to rebuild. The only real exception to that I've seen recently is regarding abdominal work, argument being that your core is designed to do so much support work the muscle in that region can withstand the daily work and doesn't require as long of a rest period to rebuild.
Most of all, have fun with it, and do it correctly to avoid injury. Once it becomes work it begins to suck.

[blary54]

A book I would recommend that really helped me(realized how much I need to change up my routines to prevent overtraining/ prevent my muscles from adapting to my workouts) is The New Rules of Lifting. I got it at my library but after reading I still plan on buying it. Alot of good workouts/info in there.

http://www.amazon.com/The-New-Rules-...7291511&sr=8-2

[azmark]

I've been weightlifting off and on for over 20 years, and one aspect that hasn't been touched on is how important the "rest" period is for your muscles. While lifting, you're tearing down the muscle fiber and while you rest, the muscle fiber is rebuilding. If you keep working the same muscle groups consecutive days they never get the chance to rebuild. The only real exception to that I've seen recently is regarding abdominal work, argument being that your core is designed to do so much support work the muscle in that region can withstand the daily work and doesn't require as long of a rest period to rebuild.
Most of all, have fun with it, and do it correctly to avoid injury. Once it becomes work it begins to suck.

You always workout the same muscles but the only difference is if you workout them out indirectly or directly. Biceps and triceps get a lot of indirect workouts and benefit from this. That's why recovery and nutrition is important and lets those muscles get worked out more often. I workout calves, biceps and triceps twice a week directly on top of indirectly I get from back and chest days.

[COHunter]

You always workout the same muscles but the only difference is if you workout them out indirectly or directly. Biceps and triceps get a lot of indirect workouts and benefit from this. That's why recovery and nutrition is important and lets those muscles get worked out more often. I workout calves, biceps and triceps twice a week directly on top of indirectly I get from back and chest days.

Right, we're talking the same thing essentially, I was speaking more about the direct work of the muscle group, not the indirect work that it would get simply by playing the supporting role in working out other primary targeted groups. The abdominal region is the one muscle group that I've been seing reported that can be directly worked out consecutive days.

[BingeAndPurge]

The abdominal region is the one muscle group that I've been seing reported that can be directly worked out consecutive days.

Yes and no. That's kind of an old school rumor that everyone hears from someone and believes it as fact. Your abs are still a muscle group and require an appropriate recovery period the same as the others. The same for calf muscles.

[COHunter]

Yes and no. That's kind of an old school rumor that everyone hears from someone and believes it as fact. Your abs are still a muscle group and require an appropriate recovery period the same as the others. The same for calf muscles.

That definitely makes sense, I never have directly worked out the same muscle groups consecutively, just have seen the arguments made for it in a couple of cases.

[azmark]

I can't remember the last time I've done an ab workout.

[maxzoran]

I can't remember the last time I've done an ab workout.

I don't get full on ab workouts at all. Seems to me you're better off working large muscle groups so you can burn off fat to get to the abs? My wife's trainer does whole sessions of abs...and last night she told me she feels like it's kind of a cop out training session. So she's going to nix ab days altogether

[LegendofVogel]

I don't get full on ab workouts at all. Seems to me you're better off working large muscle groups so you can burn off fat to get to the abs? My wife's trainer does whole sessions of abs...and last night she told me she feels like it's kind of a cop out training session. So she's going to nix ab days altogether

I rarely work abs. If you are doing complex multi-joint body movements (snatches, deadlifts, squats, pull-ups, etc.) there isn't much of a need. To do any of these exercises with good form and even a modest amount of weight you have to engage your full core far more than you would for most ab exercises. Now I will add some dragon flags and anti-rotation stuff in once a week or so, but not much.

[COHunter]

I never have a full workout session of just abs (unless you count dinner) I usually just do a few sets of various ab specific exercises in usually when I work out the lower body. I've acutally never done any sort of isolation workouts spending one session only concentrating on one muscle group. If I work upper body it's usually a minimum of 3 muscle groups if not more per workout session.