Weightlifting people, here! Ongoing chat thread...

They have the bars at the side

Not necessarily - a lot of more "garage" style gyms/ Crossfit boxes don't have the cage style racks because they are a PITA to move around quickly and take up a lot more space than a basic rack. In that case it does make sense to have a spot on heavier sets. An alternative is to squat using a front rack position (just google/youtube front squat) as then you can just bail the bar forwards if you need to. They do hit the muscle groups slightly differently and tbh it's not the most comfortable position (bar rests against your throat) but it's an option.

Bootstrapper I would just find a gym that allows walk-ins/ short term memberships and do my own thing. It sounds like you know how to do the basic lifts so just focus on those and then google some accessory work to complement it - if you're on Instagram I find AchievefitnessBoston really useful. Alternative is to find a Crossfit place that allows open gym (i.e. you just pay to use the gym when there's no class on) or do the class (again most allows ST memberships and walk ins).

Also, don't be embarrassed to ask if you're not familiar with a piece of equipment. I've been lifting for some time but I'd never seen a Smith machine before about 3 months ago.

Yes, absolutely. That's why I said partner too - I always do heavy squats with a more experienced partner, watching form, helping re-rack, etc. At my gym, it is not uncommon for the regular lifters to ask each other for a spot if they are going up a weight. Some and some of the PTs put their arms under the lifters' armpits, for example. Anyway, I'd never have started without a partner.

Hi everyone, sorry to hijack the thread but looking for some advice please!

I'm going to be working in London for a few months during summer and I'm keen to get back into the gym. I joined a powerlifting club not long ago and have been going once a week, doing the traditional lifts. We share racks between 3 of us and there's one coach for 3 racks, if that helps give some perspective. Currently managing 45kg squat, 30kg bench, 60kg deadlift, overhead press 25kg. Apart from that, haven't really done anything as been super lazy/busy.

Wondered what's the best way to go about getting started on my own? I can't really afford a personal trainer but never really know what to do on my own at the gym. Think I have a better idea now due to the powerlifting club but honestly I'm still kind of scared to walk into a busy gym and make a fool of myself trying to adjust a squat rack etc Also find that I don't push myself at all when I'm on my own, I get terrified I will drop the bar on top of me while benching or whatever.

Basically, I'm just an anxiety ridden nervous wreck when it comes to gyms I really enjoyed the powerlifting stuff but I'd also like to branch out a bit more if that makes sense? Use some of the machines and do some more isolated movements.

Is my best bet just to fork out for a PT for a few sessions, get the hang off everything, learn how to format some kind of routine for myself and then go solo when I feel more comfortable? Do PTs even take on short-term clients (probably be looking for 4-6 sessions max)?

Or would I survive with just choosing a basic gym, doing the induction and asking how all the machines work, how to set up a rack etc. and following some kind of programme, looking at youtube for form tutorials? Think you can find decent ones online, someone recommended PWR to me but honestly I haven't looked at any yet.

Sorry for being completely clueless, and huge thanks to anyone who managed to read through this rambling crap of a post!

@MsMartini spotter isn't required on a squat rack. They have the bars at the side so if you can't handle the weight you just drop and the bars catch it. I can't see how 1 spotter would help . If you're going super heavy and need spotters then you need 2, 1 for each side

Penguin, yes a squat rack is what you need for heavy squats. And ideally a spotter/partner if you are new to it. I also practised using Bulgarian bags which are easier to get on and off your shoulders.

How is it feeling now the muscle isn't full of blood and lactic acid? Sometimes the "injury" can disappear once the pump has gone

@NT53NJT thank you. The not stretching enough I think is the culprit you're right. I'm really annoyed with myself!

Rest the muscle and do gentle stretches to get it repaired. Could be from 1 week to 6 weeks depending how severe the strain in. Give it a few days and you'll know when it's right again

Unless you did legs a day or 2 before you ran 10k the lifting wouldn't cause a strain.
Normal cause of strains are not warming up properly or over exerting the muscle ( such as uneven ground etc)

I usually lift not life!

I usually life 4x a week and have been running 1x a week. I ran 10 k this morning and strained my calf and had to limp home!

I've never done that before and am questioning whether lifting has made my muscles much tighter so maybe running isn't compatible with lifting? I'm also wondering when I can leg day/ run next?

I'm not squatting apart from light weights in a body pump class. I'm not sure how to get a heavy bar on my shoulders.....i think there's a station in the gym where you can stand under the bar and raise it off the rests. Will investigate.

Penguin, are you squatting as well as DLs? I love them and the grip isn't a factor.

Saw a video of someone using straps, yesterday, thanks I will look at that too. I lifted 80 kg yesterday and it was hard but the grip was what stopped me getting a couple more reps, tho better than it has been. I use an alternating grip.

I warm up with (say) the empty bar, then 40 then 50 then start my sets on 60.

The alternative is to just use leather wrist straps. You're not allowed to use them to compete but providing you don't care about that, they're very effective and stop your grip being the limiting factor.

I think I’m just curious to see how heavy I can lift. Will get doing reverse curls to improve grip strength. Thanks.

You should always warm up with a light weight anyway before doing an excercise thus to get blood into the muscle.to get it warmed up.
If your grip is weak you need to build up strength in your forearms - reverse curls or just hang off monkey bars for as long as you can .
I find alternate grip works better than neutral or over hand : a lot of people find this also.

The number of kg on the bar doesn't really matter as much unless you're trying to get strong AF. A moderate weight where you're starting to fail around the 8-12 rep is great for basic muscle hypertrophy. If you're trying to get strong you need to train in the 5 or less rep scheme.

Brilliant thank you. There are towels right by the racks so that's great. I am also trying to build up my calluses a bit and today DLs went a bit better.

I’ve been deadlifting a few weeks now and am getting terrible callouses which I keep ripping off.

Anyway up till today I’ve been doing 40kg deadlifts, a few sets of 12 reps per set. Someone said to me yesterday to try and see if I could lift my body weight as a 1 rep max.

So went in this morning, did 60kg 1 lift, then 1 lift at 70kg and then 1 lift at 75kg.

I think next time I might try warming up a few lifts at a light weight, like 30kg and then try 80kg? Had to use an alternate grip and even then my grip was a struggle.

No I use powdered chalk. I take some water with me so if it goes on the floor or anything I just squirt a bit of water and mop it up with the paper towels provided. As long as you clean it up they shouldn't say anything to you.

Awesome DL NT, that's amazing.

I use an alternating grip for DLs but that's really interesting about the chalk. Do you use liquid or the other? Is it very messy? I am a very messy/uncoordinated person and the only time I used (liquid) chalk I got it everywhere - ears, hair, clothes and equipment. My gym is a normal high street chain so I am not sure that will go down well.

In response to the callouses/ripping hands to shreds on the deadlift I find chalk and alternating grip works wonders. I managed a 200kg DL PB and whilst my hands were sore as they weren't ripped .
Kinda fell out of love with the gym recently, my training partner is on holiday for the next 5 weeks so I've lost all motivation to go and train properly. I need to get my arse in gear and get back to it and smash some pbs!

That's good Johnny!

I haven't been lifting so much recently. Learning to run a little (on a treadmill) and doing lots of bodyweight exercises including headstands. I am still stuck on one full chin-up but more often getting a bit of a second in.

What’s happening lifters? Back on it this week after a week working away in Singapore last week when I only managed a couple of v short sessions in the hotel gym.

Only one more full week of training till I test my 1rep max on deadlift and bench. Targeting 120kg DL and 65kg bench. DL will be a stretch. I could do 105kg 2 months ago but getting tough to add weight now.

Also got a Dexa and had gained 2kg muscle and lost 1.5kg fat so that was positive.

I have this problem too. If I could get proper calluses that might help but I don't quite get there - skin breaks. I have thin gloves which help the pain a bit but then the bar feels too big and slips down towards my fingers....passing instructor suggested straps or chalk so maybe I will try those. It is definitely what is limiting me at the moment - I am on 90kg for squats but 75 for RDLs and it was feeling panicky about my grip that stopped me this week, and also stops me taking my time.