What did you pick up and put back down today?

[Vivacia]

A thread to share and celebrate success for those of us who don't know many fans of weight lifting in real life?

[sj73]

Just found the weight room and I'm so happy!

I had a week away stuffing my face at an all inclusive in Cyprus and dreaded the return to the gym and thought id lost my strength.

Managed to squat 70kg
Squat clean and press 30kg
Bench: 45k

My bench press has stayed the same for ages. I use the smith machine as I'm too scared to ask for a spotter.

What's the key to going heavier? Has anyone done 5x 3, 2 1 sets? One of the men at my gym recommended it for strength.

[FutopiaDad]

sj73

Personally I would stop using the smith machine. You'll be able to lift more but a regular bench is better for you and you'll be able to progress more naturally.

I would also ask someone if they will spot you. Most would be more than happy to help out a fellow gym goer so is worth being brave. You can drop some weight and then try to progressively build up again (changing reps and sets) but you'll invariably reach a limit where you won't want to risk going heavier for fear of getting stuck (I've been there before lol).

For me, when I reached a plateau, I found a spotter to be invaluable as the most progress was made when pushing out the last few reps to failure.

Not sure about how to progress with the other stuff though. I think I've reached my limits many times over the years and when I do I just change my routine, the speed at which I lift or do a month of low weight and high reps.

[sj73]

Thanks futopia. The thing is I go to the gym v v early and there are only about 3 other people who like me, are in a hurry and don't really have time for spotting and I'd feel really awkward asking.

I know the smith machine is bad for for with squats and deadlifts but it it really that bad for bench presses? Would I maybe be better off with dumbells?

[sj73]

I'll answer my own question: can't see myself pressing 60kg worth of dumbells somehow!

[suzannecanthecan]

What's the key to going heavier?

probably train heavy week in week out for years and years, and eat an enormous amount

dont forget the ceiling tends to be much lower and harder to reach for women.

I dont wish to sound defeatist, strength training is hugely beneficial for women, but men (on average) respond much more quickly and to a far greater degree.
men can continue getting noticeable stronger/more muscular well into their 40's with consistent training.
Women very likely can make improvements for just as long but rarely are able to reach the same level of power to weight, or muscularity

[suzannecanthecan]

I'm with you on the usefulness of a spotter, but it's hard to approach people you dont know, and not everyone knows how to spot properly.

[sj73]

Suzanne: Do think that applies more to upper body strength than lower?

[suzannecanthecan]

and yes you probably will rack up a few injuries/bodily glitches over the year with weight training but your body will still be in much better shape and more resilient in everyday life compared to not doing any strength work

[suzannecanthecan]

yes, SJ upper body strength is where we see by far the greater discrepancies
(it is very frustrating :( )

[sj73]

I increased my lower body strength v quickly and was squatting 80kg within a year. Feel I have potential to squat and deadlift heavier eventually.Bench and shoulders have just plateaued. No real progress in months and it took me ages to reach that plateau too.

[sj73]

Then I see skinny teenagers strut in and bench 60kg with bad form.

[sj73]

Teenage boys obviously!

[suzannecanthecan]

dont get me wrong...Im not saying 'dont even bother you wont get anywhere'

you will!
but dont compare yourself to blokes (even adjusted for body size) when it comes to bench pressing and the like.

Even taking higher androgen levels out of the equation having wider shoulders gives men a mechanical advantage when it comes to pressing.

[FutopiaDad]

sj73

The trouble with the smith machine imho is, like other machines, it limits the range of movement and just isolates certain muscles.

Obviously the best for recruiting the most supporting muscle is the dumbbell but, as you say, it lowers the amount you can lift.

That's not a bad thing though and tbh I'd rather lift lower weight dumbbells (with good form) than higher weight on a machine. That's not a criticism iyswim but I'm pretty much pro free weights.

I understand what you're saying about the spotter situation though and it's a tough one. How about asking the gym staff?

I'm certainly no expert but i would agree with Suzanne that you just need to keep training heavy! You could do more chest sessions per week but you'd have to back that up with an equal amount of rows to balance you out.

If you go this route then just make sure you take a week off every six. According to a pt at the gym (and a few training manuals I've read) you can end up prone to injury if you keep cranking the heavy weights.

[suzannecanthecan]

I've never felt much of a rapport with the smith machine either

[BlameItOnTheBogey]

Yay! This is my first time posting here since the topic was created because work has just got in the way.

On the question posted up thread about benching/ smith machine v dumb bell press, aside from anything else, I find that using dumb bells is SO much better for my shoulders because they aren't forced into a more unnatural motion. I do both but if I didn't have a spotter, I'd probably stick to dumb bells.

Today was a cardio day for me but I has a great heavy day yesterday. Added 20lbs to my deadlift so I am now at comfortably more than double my body weight and I managed 3 sets of ten pull ups. Feeling a little sore today which is super unusual for me. I'm also really focusing on famers walks which are the most deadly boring but my grip strength really can't keep up with the weights I am lifting and I really need it to improve. Anyone got any tips for that?

[ElephantMug]

Oooh, can I join? I had a cardio day too yesterday so the heaviest thing I lifted was a buggy with a toddler in it so he could push the button when waiting to a road. (I did walk 3 miles to the gym, do Spin, walk back. Urban hike in the sun! )
I'm just getting brave when it comes to the free weights at the gym having done the dreaded Body Pump for a while. Squatted 20kg and deadlifted 15. Puny compared to most but I was happy. Working on my pressups too.

[FutopiaDad]

Nothing is puny Elephant

Just doing weights is the important thing and as long as you enjoy it then it really doesn't matter as we're all different.

I'm doing strong lifts 5 x 5 at the moment and am squatting 45kg but weigh 75. That's really puny but am interested in following the plan properly and seeing how far it takes me.

I did my set yesterday after a bloke was squatting 200kg . No one batted an eyelid (fortunately).

[suzannecanthecan]

Imo squats are overrated
I see lots of people squatting badly, I don't think it is even their fault, I think we don't all have bodies that are suited to squatting with a barbell (it's to do in part with the shape of the pelvis)

My advice to my younger self would be 'don't fixate on the big lifts, concentrate on movements that your body is comfortable with'?

[sj73]

Suzanne: I squatted badly for 6 months until someone pointed out that My legs had to be parallel! I was feeling oh so smug about squatting 80kg! Had to go back to the drawing board and learn to squat parallel at 20 then work my way up. I'm up to 70 now but it's taken me months. I'm not even sure I'm completely parallel. Any tips for increasing depth?

[suzannecanthecan]

You could try the same approach ie squat deep with a lightweight and work your way up
?
however, my main 'tip' is that for many people the hip structure means that deep weighted squats put the lumbar spine at risk
Goblet squats (youtube it) I think can be useful for correcting squat form

[sj73]

Yes it seems the top tip for everything to do with improving lifting is to just keep plugging away. I like that.

[suzannecanthecan]

I guess that's because consistency over the long term is the limiting factor for most of us when it comes to exercise? ?

[shewept]

I love doing squats simply because I enjoy doing them. I took me a longtime to actually be able to do it. My hip started to dislocate during my second pregnancy and I had to do a lot of work to strength my hips, then a long time to learn and add weight.

I do all different kinds of squats though and like having then in my programme. The problem with them is they are so easy to do wrong, its excruciating to watch sometimes. I am not quite confident enough to correct people. But luckily at our gym (a small private owner gym) only has staff that are PTs and there are always about to help out, so they can do that.

[sleepwhenidie]

I simply don't seem able to squat properly with a bar on my shoulders, I think my ankle mobility is shockingly bad which means I have to tip forwards from the waist if my heels stay on the floor (even without weight). Smith machine easier but I tend to stick to Bulgarian split squats and goblet squats when I do them (need to do more).

Bogey - we need a 'respect' emoticon

It's seems most of you lift heavy with lowish reps, do you ever mix it up with lower weights and higher reps or with training similar to Pilates/barre where you use low weights but small pulses for a sustained period?