Weightlifting people, here! Ongoing chat thread...

Findo - yes, seeing v good Physio. It’s not anything serious and I’m working on activating my lats more and then stretching to release the stiffness in my upper back. It seems to be getting better. Slowly.

I did shoulder and bench presses for the first time in about 6 weeks today. Much lower weight than before, but it felt ok on my shoulder. It’s a bummer to have lost a lot of the strength I built up in the 2nd half of last year, but I know it’ll come back...

I'm lucky in that my gym has plates of 0.5kg and above, so I can go up in tiny increments. They also have a few lb DB which are "between" the 10kg and 12.5kg and 15kg DB.

Another thing I wanted to ask about:

I can't be the only one here who struggles with the jumps of 2.5kg. When you're looking for things like going from 75% to 80% of a 1RM that's only 55kg, the distinctions can be rather fine.

I've tried to get some microloading bits and bobs. I've got wrist/ankle weights at 1kg and 1.5 kg. That helps. Coming in the post are .5kg wraps as well as 4 fractional plates of a half kilogram each.

The wrist wraps feel a bit awkward but they do make it possible to ohp 11kg with dumbbells. The can also be put around the barbell.

Anyone else tried to microload?

Well done, findo!

I'm doing a full-body compound barbell workout 3x a week. It's just squat, overhead press, and barbell row with either deadlift or bench press to finish. I have been following some kind of undulating something or other (not exactly linear). It is not like the bodybuilding splits I've always done. Doing things differently is the plan for the year but I can't help but worry about losing certain aesthetic points from glute and shoulder accessories.

Sorry to hear you're still struggling with your shoulder, Closet. If you're anything like me you've probably googled exhaustively (and confusingly) to find upper body exercises you can do without aggravating it - any luck? Have you had it looked at by a physio (I can't remember)

Great work on bench and pull ups Johnny! I can barely manage one pull up - and not from a dead hang either. Still working my way down the weights on the assisted pull up machine, doing reps of 6 at 9kg now (69kg body weight). I sometimes use a resistance band on the pull up bar as well - think I should probably do that more rather than use the machine.

Got my 80kg x 3 squats yesterday - managed five sets. One of those times I'd have liked a training partner for celebratory purposes - had to be contented with a mad grin at myself in the mirror instead.

Nooooooo! Dont say that- it's all that's keeping me going

Quick session this morning

• 4x 10 DB bench press with 30lb DB

• 3 sets of: 3 neutral pull ups alternating with 30 second dead hang with knee raise.

True Johnny. When I pulled a hamstring this time last year my upper body strength improved no end! Alas, now I have this persistent, niggly shoulder issue I feel like I've pretty much lost all those gains. Swings and roundabouts and all that.

Finally got out of my post-Christmas funk- just got totally out of my routine as we were away for 2 weeks (and all got Australian flu) and then had a week of hellish jetlag when I got back. I'm also fat, which is SO unfair given I barely drank or ate anything (apart from Benylin)over Christmas due to feeling so ill.

On the bunion front, I got my casts off yesterday after 16w so i feel like there's progress even if I'm still months away from being able to bear heavy loads for squat work etc. But.... a few little "squeal" successes today with my PT -

• I benched 50kg for a 1 rep max and 45kg for 3 reps (close grip)
• I managed 2 pronated pull ups from a 30 second dead hang- normally the hang kills the pull up off

So, top tip, if you want to improve your upper body, just get someone to break both your feet- ha ha!!

Thanks all - you've confirmed my own inklings after writing my last post - to drop down to a lower rep range. When I was making better progress in the summer I was working in the 6-8 rep range, so I think I'll go back to that...

Closet, that seems like a lot of reps to me too (less experienced than the others). I do 1540, 8-1250 and if I have someone there, 5-8*60 for squats. Not sure I will ever get beyond 60 but am pleased with that and am learning new other stuff.

Good advice from Just. We all go through periods of being 'stuck' - especially as you improve, getting stronger isn't a linear, constant process. What I try to do is change things up when things are stagnant - do higher reps of a lower weight one day, then fewer reps of a higher weight the next, for example.

Squats have always been my weakest lift and it has taken me absolutely ages - I think two years! to get to where I am now. I had the same problem as you with form too.

I think you could try reducing the reps next session as Just suggests and going slightly higher. Maybe work in the 4-6 rep range at 32.5kg and see how that feels. Then try to gradually add reps. I'm always reading that you need to challenge the muscles to force them to adapt - which means changing the stimulus. If you're always providing the same stimulus (the same weight and reps), they don't have to adapt and you can stall.

Increases do slow down. If you can increase after a few sessions, then you're doing OK, still.

When I was stuck on overhead dumbbell press, which is limiting because the jump from 9 to 10 is smaller than 10 to 12.5, I went for more sets of lower reps. It got me to 10kg x 10 and then to 12.5kg x 5. But I've stalled there.

I've bought wrist weights so I can microload and try to get more reps at 11kg. I'm optimistic that this will help.

I can also use the wrist weights on the barbell, either as 2 1kg weights or even as 1kg, just by putting a single band in the middle of the bar. (But that wouldn't work for squats)

Just - yes, I can do reps at a higher weight. I'm working on double-progression method though (3 x 8-10). So, I only increase the weight when I can do 3x10 reps. Then I add 2.5 (total - we have 1.25 plates at my gym) and do 3 sets of 8-10, increasing the weight when I've got to 3 x 10. A few months ago I was upping the weight each session and managing 3x10, but now I feel like it takes me 2-3 sessions to get to the 3-10 reps, i.e. before I can up the weight again - so progress feels slow.

Maybe that's not the best way to do things though? What do you guys all do in terms of progression?

closetlibrarian what's the smallest plate available? 1.25 kg or 2.5?

What happens when you attempt to squat 32.5 or 35? Can you do any reps at all?

Findo 80kg! I'm so impressed.

I'm feeling a bit 'stuck'. I started focusing on lifting heavy around the summer and made really good progress at first. Now I feel like I've stalled a bit. I've been on 30kg back squats for a few weeks now and while I managed 3 x 10 in my last session, I can tell my form isn't what it could be and I just don't feel like I'm making much progress in terms of increasing the weight.

timshort the guy that wrote the Stronglifts (beginner weight training) online programme gives the example of his girlfriend who only wanted to lift 2 x per week and still made good progress. I'd say 3+ times is optimal but not essential.

How's everyone? I got some new knee sleeves for Christmas and tried them out for the first time today - they are revolutionary! My knees feel so secure now on heavy squats, and there's a slightly cheaty elastic effect too.

I've been toiling a bit with squats to get back to where I was pre-illness and Christmas, but today felt good so I think I'm going to go up to 80kg for my next heavy session - I'll aim for triples at first and see how I go.

I have been told a couple of times that 3 is better than 2 (and no need for 4 when you start). I tend to mix my weights in with other stuff throughout the week (so today I did a couple of short classes, one lifting-focussed, and then did some back squats on my own) so am not sure, but I do forget what I am doing if I don't repeat moves fairly frequently and it does take a little while to work through the major muscle groups. I am sure someone better informed will be along to advise soon!

Thanks to everyone who has replied. I took up running 18 months ago, love that I am so much fitter than I used to be, but wonder if I might enjoy lifting. You all sound so positive about it - I especially like the idea of it not being horrible and the massage from the inside!

I have two pt sessions that I have to use before. A local place with a good reputation with their pts. Never used one before, might request someone who can help me start lifting with correct form etc.

Running is really important to me though, and I like to make sure I get to yoga at least once a week. Would 2 x weights sessions a week have enough impact to make okay progress?

Timshort. I am a browser here, fairly new to weightlifting and do much of it in classes (which are a mix of more movement-based exercise and weights/bodyweight). I've started doing back squats and deadlifts on my own. I love the calm, focussed movements, the way it forces me to concentrate, the variety (lots of different exercises and machines, and I mix up high reps/low weights and low weights/high reps, and eg kettlebells and bodyweight stuff too), and the feeling of real strength. I've found most people are very supportive in the gym (I am a 51 year old woman), I am eating plenty, enjoying my food, losing weight slowly , changing shape and feeling very unstressed. I do boxing, walking and other bits so I can't say it is all weights but I am so so glad I started!

timshort - yes it can help you lose weight, but that is mostly down to diet.

I love lifting. I love the gradual, measurable progression. I love that it doesn't lead to the types of repetitive use injuries I used to get when I did endurance sport (running, cycling, swimming) years ago. I love that it makes me stronger. I love the feeling of empowerment when I'm in the gym and lifting heavy things. I love that it's a pretty efficient way to exercise (I train 3 times a week for approx an hour a time and have seen real improvement and physical changes).

If you're interested, I suggest finding a good personal trainer to show you the basics. Once you have a handle on the correct form it's relatively easy to design your own programme. If you're looking for online or book inspiration, I recommend looking up people such as Nia Shanks, Alice Liveing, Bret Contreras...

Hello there timshort!

What do I like about it? Huh. I guess I find it easy. Compared to, say, running for 30 minutes. You pick a weight that you expect to be able to lift X number of times. Let's say 10 times. It's easy to do for the first 6 times. Then it gets slightly harder. Then maybe the last two times are difficult, but you can do it. (After all, this is "lifting with correct form." So if the tenth time I have to do something like wiggle my hips and shoulders to get it up there, then that was too heavy.) Anyway, the difficulty, and any unpleasantness associated with that, is minimal and brief. You do this relatively easy thing and then you get to sit rest a couple of minutes. (This is why gyms are full of people sitting and looking at their phones lol). Everything is calm and measured.

I will be running on the treadmill for 30 minutes today. It's going to be boring and uncomfortable! Although I will eventually get into the groove and feel good in some ways, too.

Lifting weights can make me a bit sore or fatigued, but it mostly feels like I have had a massage from the inside.

I do like the results I see in the mirror. My posture is better. I have a shapely bum, lovely shapely shoulders, and my legs look great. (I will never have a gorgeous midriff, because of pregnancies). But these results can take a while to see. However, there's always the satisfaction of getting stronger. Seeing the numbers go up in your lifting log, or travelling with a massive suitcase and not panicking when you discover that the lift or escalator at the station is out of order because you can carry it up the stairs.

It is excellent for helping to lose weight, but no exercise can really do that without also eating fewer calories.

Hi all, I don't lift, have never tried but do scan this sometimes. Do you mind me asking what you enjoy so much about lifting? I know it's meant to be good for weight loss etc, but is that your experience?

Sounds like a good start to the year Oogle! And good news on the back squats Just.

I so love-hate back squats. I don't mind them, per se, but I do struggle with correct form (hips rising faster than shoulders). It's one of the things I'm going to focus on over the next few months. That and building up towards my new goal of being able to do 3 x 10 60kg deadlifts (i.e. my bodyweight). I'm not so far off that at the moment (I can do 3 x 10 42.5kg). Things will go more slowly on upper body lifts because I still have a niggly shoulder issue. Saw the PT today, and it's a case of building it up v. slowly so that I can make sure I'm using my lats, and not my over-active traps and rhomboids.

Here's to lots of great lifting in 2018!

I discovered that I can do back squats, after all! I had tried them before but I couldn't get my shoulders/hands back far enough. I think I used a barbell pad? I don't know why, as I don't mind the bar at all. I do wish I could comfortably hold the bar a little lower, but I can do it with a standard position, after all.

Happy New Year weightlifters!

just your plan sounds amazing and I am going to borrow that approach and adapt it.

I had a session over Christmas with my PT and one again this morning. All measurements done and the goal is to lose kg, but focus on losing the body fat so diet is key. I want to do a proper pull up (rather than use the total gym) by June, but my PT thinks I'll be there by Easter. I'm going to increase my cardio sessions and continue to focus on weights with my PT. Increased the bench weight today which felt good but bloody heavy!! I feel confident and focussed which is great as I'd started to lose my way a bit.