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.

I really like the sound of that. Is there a lift you've been focusing on for your next meet or are you hoping for PBs all round? (daft question probably). Do you train with a club/follow a programme?

I haven't managed to increase my maxes on any of my lifts for a few months now but I still feel like there's been progress in terms of how things feel, eg with my squats - my torso is more upright on the way up; I feel more solid under the bar. With deadlifts I've been working on my back position too but I can't decide where my hips should be, and two different coaches have told me two different things!

I am hoping for PBs all round . But really, I just want to get a bit more competition experience.

I joined a powerlifting club about 8 months ago and it has made a HUGE difference to me. It is great to train with more experienced lifters, and pick up a few tricks. I also have 1 to 1 sessions with the coach who runs it and he writes a program for me.

In terms of how you should position your body, I found that training with a powerlifting coach is invaluable. I used to train with a PT who was knowledgeable, but not a powerlifter and although the form he taught me was safe, it wasn't the best for me. My current coach made adjustments to little things (position of feet, hands, etc) to make the most of my body shape and straight away my numbers increased and the lifts felt a lot more natural iyswim.

What kind of program are you following at the moment? Does someone write it for you or do you do your own?

I briefly trained with a powerlifting club but it's way more convenient for me to train in the early mornings, and while I enjoyed the social aspect, overall I prefer training on my own. I liked the coach though, so got him to do my programming for a bit, and he gave me feedback on whatsapp of my heaviest sets each week, but after a while I decided I'd rather do my own thing: I didn't like the restrictiveness of a programme! (reading this back I realise what an awkward sod I am). So now I have an 1:1 session every couple of months to keep me right, which saves me the faff of having to video myself at least! I've learned loads from the programming though, in terms of rep/set patterns, volume vs intensity, and variations of each lift to work on specific issues.

The only time I wish I trained with people is when I'm benching heavy, really. I'm probably making slower progress than if I did have more regular input from a coach but that doesn't matter too much to me, as long as I do see progress.

@FindoGask you seem to have found what works for you!

I agree that benching heavy by yourself is a challenge, especially as a lot of gym-goers are terrible spotters!

Hello everyone! I lost track of this thread for a while!

I have been plagued by little illnesses and pains since I returned from holiday in November, and I have only really been doing the minimum. But I have been going to the gym regularly and I'm psyched about getting a fresh start in 2018.

I've planned out a year of four phases, changing my focus every three months.

January-March, my focus will be on fat loss, with a cleaner diet and emphasis on HIIT 3 days a week, followed by yoga to work on some of the shoulder pain I've been having. Three other days will be strength training, hitting each muscle group one time a week, to maintain muscle mass.

April-June will be bodybuilding, doing my PPL split twice over 6 days, and doing yoga and steady state cardio 2x a week.

July - September will be endurance. Cutting back on the strength training a bit to work on running 5k 3x a week. (Well, working up to it). Weights 3x a week and Yoga 2x a week.

October - December will by dynamic functionality. Lots of box jumps, tire flipping, etc 3x a week. There will be squats and deadlifts but no isolation lifts. 3x a week I will swim, something I'm not great at and should address entirely different muscles. Still going to be doing a bit of yoga.

I just want to get out of my rut of doing the same weights over and over, neglecting cardio, neglecting mobility. I know that I can't do everything but I think it will be fun to try focusing on the different aspects of fitness.

That sounds a really well-considered and inspiring plan, Just. I like the way you've split each quarter into different areas of focus - and there's a logic to the way you've ordered them as well.

I started this year wanting to be able to do unsupported handstands by the end of it but I seem to have let that goal slide. Maybe will readdress it for 2018.

Off to a different Pure Gym near(ish) my mum's house this morn - I'm hoping that yesterday's feasting and three days of lazing will make for a strong day today!

Happy Christmas to you all. x

I have a PureGym membership, too. My home gym is normally one in central Manchester, which allows me to visit nearly all of them, excluding central London. But I was just in the City of London for a week and bumped my membership up for the month. They're generally excellent gyms, but I don't care for the one I live closest to. I primarily use them when I travel.

Thanks for the encouraging words about my plan. It feels ambitious, but I'm excited about having a plan to get out of my rut!

I'm going to take photos on New Years Day and at the end/start of every phase.

For the first two weeks of January I'll be in towns without Pure Gyms. I'll be using the Pay As You Gym app to find places to go.

Today I visited a nearby gym and discovered that they have a hip thrust bench!

Just I've only ever seen hip thrust benches on Bret Conteras's instagram page! I make do at my gym with a regular bench - luckily they're not too high.

I saw one at a gym in Norwich when I was travelling. I noticed it as I was finishing my workout so I didn't really get to use it.

To find one close to my home is thrilling.

I really don't get on with using a regular bench. I will either do bridges (done with shoulders on the floor) or, if the gym has those stackable semi-padded plyo boxes, thrusts on the medium height box braced against the wall.

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.

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.

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!

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?

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.

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...

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!

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?

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!

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.

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.

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?

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?

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)