Lifting support thread!

[Work2live]

Thought I’d start this thread as a few people thought it’d be a good idea.

It might be a nice place to support each other and talk about lifting in general, ask for tips and advice on workouts, how to get enough protein etc.

All levels very much welcome, from complete newbies to those who’ve been weightlifting for years! 💪🏼

@firef1y majestic pic of a nice big lift! Good for you. My PT makes me record lifts when he's not around and he has had some horrendous footage. Bad language and all!

How's everyone doing?
After Thursday evenings classes (circuits and legs/cardio) I had a rest day yesterday, only thing I did was the egg and spoon race for my son's school sports day.
Thursdays legs class definitely proved that you don't need weights to get a burn and then DOMS the next day's. She said go deep and as she knows how deep I can go I did. Legs were in absolute pieces and I have to admit I got a bit snippy at someone (who always bugs me). Yes my legs were hurting a lot more than his, I was doing proper squats, while he was bobbing up and down. And yes I was doing a lot fewer squats and not getting to the full 50 in the time he took, but my full squats were doing a lot more than his less than quarter squats. Anyway rant over, I know not everyone has the mobility to squat ATG, and that it's only themselves they're cheating. But OMG it annoys me when they race through everything without doing it properly.

Today my legs were still aching, inner thighs are burning from the sumo squats Thursday. But went for a 4mile run early this morning, forgot that the first 3.25miles of that particular route were uphill. Enjoyed the last 3/4mile though that was all down hill. Then it was bootcamp which involved more running, including relay races and bodyweight exercises.
Got sprints tomorrow and will try to get shoulder press in.

I went on Thurs and got a new programme, then on Friday just to check I remembered what I was doing with the new programme. Rest day with the family today, going first thing tomorrow. Was good to get new challenges and build skills, starting clean and press and split squats.

I do love clean and press. Both heavy weights and lighter. Lighter weights is almost like a cardio workout, i can throw upto about 20kg up pretty quickly

Yesterday was a complete rest day for me, I didn’t even do much walking which is unusual for me! I feel better for it though.

This morning was a full body workout followed by a quick walk but I was roasting! Might go for a swim later this afternoon to get some movement in, don’t think I can face much more walking (I hate this heat)!

Went first thing this morning. Upper body day trying out my new stuff. And I discovered a new bit of arm where muscles are really visible if I move in a certain way which I love.

No strength training yesterday. Did sprints with my PT first thing. I do think the strength training is helping with my explosive power for sprints though along with doing them regularly. A couple of years ago I was excited to hit sub 4min/mile during a sprint, not maintain it just hit it. Yesterday I was averaging 2.30-3min/mile during the sprints and sustaining it.
Not doing any heavy lifting today either, just had an hour of PT that included 6 sets of 15 kg SL deadlifts, 15 burpees, 15 kb swings. And then 4 sets of 20 high step ups (bench was above knee height), 15 squat jumps, 10 weighted toe touches. My butt and hamstrings seriously ache.
Got a core blast class followed by lift and hiit tonight. So going to have done plenty of reps at lower weight and my PT said no gym today.

Back at gym after two week holiday, messed about more than anything but at least i went 😂

I went today. Increased my deadlift to 45kg for 4 sets of 11 which made me pretty proud. I reckon I could have done slightly more too.

I was supposed to train yesterday but just couldn’t bring myself to! The heat is really zapping my energy levels at the moment, and I’ve been sleeping terribly because of it too. Weight training when tired is horrible.

BUT I managed a great push session tonight and feel so much better for it.

I've been weight lifting consistently for a while now, and have zero muscle definition except for my traps, which are getting huge! Any idea how to stop them growing/balance them out?

A typical upper body workout for me is :
Lat pull down
Overhead press
Chest press
Bent over row
Bicep curl
Tricep pull down
Lateral raise

@Hopeislost you might have overactive traps, which (from my limited knowledge) is quite common.

I would first suggest lowering your weights slightly and really focusing on the mind-muscle connection. Focus on only using the dominant muscle(s) for each exercise, and try to keep your shoulders as relaxed as possible (e.g. no shrugging - try to keep your shoulders down, away from your ears). For shoulder exercises, focus on squeezing through your delts if possible.

For your lat raises, a good cue is to visualise moving the weight away with your hands/elbows. Don’t focus on moving the weight upwards as much.

Maybe don't do such a focus on upper body then @Hopeislost but do more compound movements, and full body movements - much more along the lines of cross fit/metcon style of workouts.

Also, we carry very little fat (comparatively) on our shoulder area generally.

And the head/skull is one of the heaviest single parts of your body, so the muscles need to be quite strong to support the skeleton & the skull.

Also ensure you stretch with a focus on the upper body - the Pilates "rainbow" exercise could be useful here.

Also, we carry very little fat (comparatively) on our shoulder area generally.
Sorry - should explain - less fat coverage in the area, therefore muscles show more obviously.

@Hopeislost when you say no muscle definition do you mean none at all, or none you can see unless you flex? I've only been doing it a few months but I can flex visible muscles and if I hold my body in the right way you can see them. When I move my arms doing every day stuff you can see them too. But they're not visible all the time I don't think - If I'm static, poor posture and just relaxed I don't think anyone would spot them. From what I see of other women who do strength training on tiktok that's not unusual.

If it's that you can't see any totally at all could it be reps? MsMartini down thread posted this useful link which takes about reps/sets to do for hypertrophy www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-gym/. I have always done the range it says for hypertrophy, to failure, with progressive load. And I use protein shakes to get my intake higher to help build muscle.

Iv bought some protein powder but dont know wether tp buy creatine? Does anyone use this?

@Oorwulliesbucket I take creatine, I use the tablets but you can also get it in powder form. I just find the tablets more convenient.

It’s the most researched supplement out there, very safe to take and has benefits above just building lean muscle mass, e.g. cognitive benefits.

I’ve definitely noticed a difference since I started taking it consistently. I’ve built more muscle and have upped a lot of my weights quite quickly.

Thanks, defo going to try them xx

How much do you take? Iis it 1000 mg?

@Oorwulliesbucket yes my tablets are 1000mg, I take 3 a day. You can take more for the first few days and do a ‘loading’ phase to saturate your muscles, but when I asked my coach about it they said that it all balances out over time anyway.

Thank you so such!! Really kind of you to share ypur knowledge 😀😀

Very little strength training done this week, but I made the mistake of chatting about how I can't get the hang of pistol squats during Tuesdays PT.
Mistake because today's trx session included them. Both in pure pistol form and in the form of laying the leg across the other. Anyway, when I do have a little practise I need to do them as box squats, starting quite high and as trx pistol squats.
We know I have the required mobility, I regularly do ATG squats it's more a balance and confidence issue.

Happy to help @Oorwulliesbucket!

@firef1y pistol squats are tough! I did single leg box squats as part of my program earlier this year and they were pretty challenging.

DH asked if I could do a pistol squat the other day and I actually managed to do one which surprised me 😂 my right leg was much better than my left though. I would need to work on my mobility much more to be able to do them properly.

@Work2live funnily enough I was better on my right leg than left. I do have issues with my left hip though, due to lots of injuries. Managed full 90 degree on right and probably 45 degrees left.

Oomph well done on pistols! They are beasts. I do progressions including banded but never seem to get much further.

Very sweaty PT session today but I did manage a handstand flag, with extremely inelegant dismount climbing down the bars!