Weightlifting people, here! Ongoing chat thread...

[MaidOfStars]

We are a bit cut off in the designated forum so here's a shiny new thread to populate.

Hello to anyone that hasn't ventured over to The Weights Room but is lifting/resistance training.

Hooks are cheap at decathlon or on Amazon. Easy to use compared to basic straps, too.

"it's just so, so heavy, I really struggle with the initial "get it off the floor", despite my PT making sure my form is exactly right before I start. I guess it's mind over matter but are there any tips that will help?"

I think form can 'look right' but that doesn't necessarily help with knowing whether you're engaging the correct muscles before you even start the pull. I'd recommend Alan Thrall's deadlift videos on Youtube for some good deadlift advice, plus bonus ludicrous beard.

I'm glad your PT isn't putting any pressure on you - he's right, you're making progress. With deadlifts, some people - due to genetics or overall strength - can shift a lot of weight with awful form. But a safe and effective deadlift is a pretty complex movement pattern when you break it down. I always go by the maxim (from my coach) - 'Treat light weights heavy until heavy weights become light' - I would suggest spending more time working on more reps at 40kg and really trying to nail where things start to break down.

Never tried hooks but I do use straps or high rep romanian deadlifts where the bar is off the floor for the whole set. My main tips for grip strength are dead hangs from a pull up bar, and farmers walks with as heavy dumbbells as you can manage.

You really are doing great - don't be discouraged. Strength progression isn't a linear process, and you're working on both strength and technique at the same time. Not easy!

Oogle Doing a body weight deadlift if you are fairly new is a massive achievement and your PT is right, its a gradual process and you will be getting stronger.

And you will get there if that's your aim..... like Findo said it will come in fits and starts and one day you will just get it.

3 years ago I wanted to do an unaided pull up that was my goal, I'd seen someone on instagram doing it and it looked easy, and now I can do the sum total of 2.. that's 3 years of on and off trying, getting stronger, learning etc, god I've been so frustrated, so 100% understand the aim.

I do get told off for "chasing numbers" they are nice to have, but enjoying the process is the fun bit, the hour of focus, the time to myself the journey all sounds cheesy!!

My current aim is to do a handstand without using the wall at all!! And after that I'd like to learn a muscle up... my list get's longer each year. Any tips???

The unassisted handstand is a goal of mine too, bloodyiphone. I bought a downloadable pdf guide from "the school of calisthenics" about ways to work towards it, but I haven't paid it much attention for some reason. I'm just kicking up against a wall and gently bouncing my feet off it till I'm balanced and then trying to increase the time I'm away from the wall. But I don't think that's the best way. A yoga loving friend showed me how to 'float' into a handstand from downward facing dog, but that's way harder. Which probably means I should do it more.

I meant to commend big40 on an awesome session. AMRAP 80kg deadlifts - fantastic!

Aw thanks Findo. Had to google what AMRAP means .

Loving all the advice on this thread.

Today is upper body day.

I meant to move my arms to my leg day, but I was too tired to do it on Tuesday. I think I'll have to do them on Weds and Saturday, when I do HIIT.

I bought some creatine. I'm going to be trying to eat more (more protein but also more calories) and I'm hoping this will give me a boost, as well.

I tried creatine for a bit but hard to tell if it did anything much for me. I know it's one of the better evidenced supplements though, so worth a punt, especially as it's so cheap! I've still got half a kilo in my pan cupboard.

On gym days I do have a morning chocolate milkshake with a scoop of whey isolate in it though. It's a convenient way to get some protein in and it is yummy, so win-win.

I have a chocolate whey protein shake nearly every day. I always mix it with milk.

Hi everyone,

I have a question... whenever I lift any weights, even hand held 2lb ones, my muscles immediately bulk up. My (idiot) xPT says "women can't bulk up", but I obviously do and none of my shirts or jackets fit now. My arms are bigger than my DH's. My thighs are huge and square from squats. My calves are rock hard, and very well defined. I find it hard to wear skinny jeans as they are too tight over my muscles.

I have more body fat than my DH does, so I look like the hulk, whereas he looks like a slim gymnast, with great definition.

I just seem to get absolutely massive, and bulging, even with stretching.

My question:
Should I lift light weights with lots of reps or heavy ones with fewer if I don't want to bulk up. Or should I just stick to push ups and use my own body as resistance weights? Or just stick to yoga!!

I am good at parking, DIY and maths. I have high testosterone, and had cystic acne as a teen. TIA.

Some women will gain muscle quickly, just as some will gain slowly.

Perhaps you'd prefer to lose fat via diet and cardio, then you can work on your muscle tone and strength without worrying about hulking out of your clothes.

Bit jealous, tbh! I agree with Just's suggestion if you don't want to bulk up but you get such a good response to resistance training.

How high is your testosterone? Females gain slowly, like a few lbs a year.

If I gained muscle as easily as you Mercury I would take full advantage of it and go full on beast mode
But that's just me 😁

Did my own thing this morning and felt all the better for it. Also I can pack a lot more in when I'm not having to fanny about videoing myself then editing clips to send to the coach.

Deadlifts
5 x 70 kg
5 x 5 x 80 kg (felt good)

Romanian deadlifts
5 x 10 x 50 kg

Incline barbell press
12 x 30 kg
4 x 8 x 35 kg

Seated dumbell shoulder press
5 x 10 x 12 kg dumbbells

Kneeling face pulls
4 x 10 x 32 kg

Weighted hyperextensions (15 kg plate)
4 x 10

As I'm still trying to lose weight I'm beginning to think it's daft to try to get stronger, at least for the next couple of months. So I'm going to focus mostly on volume to hopefully maintain muscle mass.

The thing is I do look like a full on beast just with hand held free weights. I used the resistance machine thing in the gym last year and looked like I had used a foot pump, ended up massive, so I don't do that now.... besides it was weird as it was just me and some really 'swole' blokes in the weights room. I didn't like being the only woman there: it is all very smelly trainers, and musty workout gear smell too.

My BMI has always been much higher than you'd think, and fat % much lower.
My testosterone is on the high end of normal range, but I'm very very sensitive to it, and have long ring fingers, much longer than my index fingers. Bad back cystic acne in my teens. I work in STEM.

I'm sure I could put on a lot more than a few lbs of muscle a year, ha! Probably a lb every month, but I don't know if that's such a good idea as I really could paint myself green and sell cans of corn.

I add rice protein to a glass of soya milk, with a mashed banana if I'm in a hurry in the morning: other than that I don't go over board on protein. I don't eat eggs or beef, but eat fish and lamb and chicken, complex carbs/ veg/ oils. Don't drink alcohol. Try and rest enough.

I can hold weights for ages, arm extended etc, hold planks etc, without any difficulty at all, but flippin hate cardio. I like sprinting.

I used to dance quite a bit, but was never sylph like with teeny tiny legs and arms ( I looked more Nureyev than Fontaine)
My ideal weight is 8stone 7lbs as I'm 5'3", but because it bulges, when I'm that weight, I wear a size 12 for a tailored fit, or a 10 in a stretchy fabric. 35cm biceps. 50cm around my leg muscle, measured 3" above my knee. Calves 36cm. Really stocky looking at the moment as I'm carrying a fat layer on top. Post section tummy apron, and ab weakness is probably the most annoying change since becoming a mum.

I think I'll try tai chi and yoga, maybe swimming. I want to stretch out the square, bulging look I get if I lift, and reduce the fat.

I know it's the opposite of what everyone is doing here, but anyone got any yoga programme recommendations? YouTube? I'm booked in for a 3 hr workshop class every Saturday, but if anyone knows of a quick 30 min daily online programme they like I'd appreciate the info. TIA.

"Face pulls" sounds really strange, Findo.... I wouldn't know the names of the holds, Ive just used the machines and hand helds. I can imagine Face pulls as a lift Desperate Dan would use with his chin.

sorry about the essay

ha! No - it's a cable machine pull. You get down on one knee, straight back, and pull the handle towards your face - keeping your elbows up and out. Good for developing the rear delts.

I don't do much yoga these days but when I did I used to just pick something off youtube as you suggest. Or I'd do a few rounds of sun salutations a and b (ashtanga yoga) because I could remember those from classes.

Mercury I'm struggling to see what your problem is if you're a hulk then I'm a mega hulk
My quads are 53cm
Calves 36cm
I am 5 foot 2 lean and petite, 8 stone or slightly under, my legs days are puny in my opinion compared to what they used to be back in the day

Sadly my biceps are only about 30 cm I need to train them more!

I have the long finger thing as well but I can't parallel park 😅

I've never measured my appendages! Am I missing out?

I don't think it's helpful to tell Mercury that she shouldn't have a problem with her body type. I can relate, as I had the opposite problem in my 20's. I was 5'10" and 125lbs... Built like a model. But I felt unfeminine. I wanted to be petite and curvy, like Pamela Anderson. If I dared to complain, I would be told that I had the ideal model figure and should be grateful.

It sounds to me like she feels unfeminine in her body: She feels out of place in the free weight room. She compares her legs to the closest man in her life. She compares herself to the Jolly Green Giant. This is not something we can just brush off and dismiss as silly.

It's perhaps unfortunate that she doesn't embrace her genetic potential and run with it, but her feelings are valid.

The majority of women benefit from weight training and gain a more feminine physique. But the women who are truly primarily concerned only with strength are in the minority. Most of us simply can't "Accidentally Arnold."

I know that Bret Contreras wrote an article addressing this. Say what you will about the guy he does listen to what women want and he knows that some women want to remain petite and sylph-like.

Here's that article:

bretcontreras.com/how-to-attain-a-slender-look-like-jessica-alba-zoe-saldana/

Just, that Bret Contreras article is great. I think you've recommended him to me before (re glute activation) - I could lose hours to his site, he seems to talk a lot of sense.

if I wanted to lose muscle I would restrict my food intake, cut back on strength training and emphasize endurance training