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! 💪🏼

I have my barbell elevated for deadlifts (it's makeshift) - I didn't know why but that makes sense.

Lower body day today - upped my weight for deadlifts, back squats and split squats. And my new top has arrived but is in a neighbour's house who isn't answering the door! 😩

That's interesting about having something to support the weight above the floor when starting deadlifts - I'm practicing deadlifts with a 10kg kettlebell (well 8kg with 2x1kg wrist weights attached!) while I get my form right and find I struggle to keep my shoulders back, particularly at the bottom of the lift, so I'd been wondering about finding something to lift up the bell a little. A bar might do that less than a kettlebell of course because the hands are further apart. Anyway I think I'm going to ask for some PT sessions for my birthday so I will see what I can do!

@UnaOfStormhold a good thing I heard for getting shoulders down for deadlifts was to imagine trying to break the bar, so like your trying to snap it. That one made sense to me. Not sure how/if that translates to kettlebell.

@UnaOfStormhold I’m certainly not an expert but I imagine you’d find it easier with a bar! I’ve been deadlifting for years and still find kettlebell or dumbbell deadlifts pretty tough form-wise.

You’re right, I think using a bar and having your hands placed further apart will help with keeping your shoulders back. If you can elevate the bar too you won’t have as far to ‘travel’ through the range of motion, so you can just focus on the basics.

James Smith PT has a video on setting up elevated deadlifts

Loving the deadlift tips!

I did a deadlift once under the close supervision of a more experienced gym goer - it was 40kg and I only did one rep!

I want to start again. But should I lower the weight until I’m more comfortable/have perfected form? And how many reps should I aim for as a beginner?
I tend to do higher reps for upper body stuff but I can’t imagine myself doing 3 or more sets of 10 deadlifts! What’s a good numbers of sets/reps to start off with, and should I start with 40kg as I lifted that before or aim lower?

any tips much appreciated!

@GoTheFcukToSleep it might be worth a chat with a PT, but in my opinion the deadlift is probably the most ‘full body’ movement of all the lifts, so you really want to practice the movement itself at a low weight before increasing it.

How did you find 40kg? I would be tempted to suggest 30kg or even just the bar to start off with. Maybe start at 6-8 reps at first, then increase the weight and reps as you get more comfortable with the movement.

Really practice tensing your core and driving your feet/legs into the ground. Deadlifts can cause lower back pain when done incorrectly, especially at a higher weight, and it’s usually because people allow their back to round.

Thank for very much @Work2live this seems like sound advice! I would love a PT and enquired in a few places but sadly it’s too expensive for me at the moment. Am saving up at the mo so maybe I can afford a few sessions in a couple of months! I did find 40kg okay but I couldn’t have managed 6-8 reps so will start with lower weight.

do you do each rep immediately after one another or do you wait a certain length of time between reps?
(for the upper body stuff I take short breaks between sets but not reps)

@GoTheFcukToSleep I think I started at 25kg. But the bar I use is only 5kg (we think). So I think it was two ten plates. A more standard bar is 20kg so that sounds like a good start. I started at 12 reps, 4 sets (which is what I do of most things). I usually rest about a minute in between. Or longer if I still need it. Or sometimes another amount if the right part of a song comes on. Today I did 50kg 4 sets of 12 in theory, but my grip was failing in the last set. I've only been doing it a few months and have someone do a programme for me so am probably pretty comparable to you. It probably depends a bit on body weight too? I'm on 79% of my body weight.

@GoTheFcukToSleep I've just realised you asked about gaps between reps not sets. The person who does my programme tells me not to have gaps between reps, when I'm concerned about form I briefly pause between some reps to rest. When form feels ok I don't pause between reps. When I'm getting near the end of a set and and fatiguing I might have a brief pause to muster more strength!

Sorry that should say if I am concerned about form I pause between reps to reset (not rest)

Yes @RayKray I forgot to ask about body weight 🤦🏼‍♀️ as a general rule someone who weighs 50kg will find it much more difficult to deadlift say, 40kg than someone who weighs 70kg!

I never rest or stop between reps, only sets.

If you’re feeling really brave @GoTheFcukToSleep you could film your deadlifts and send them to an online PT to take a look at e.g. someone on social media, but I can’t guarantee you’d get great advice! There are also some great trainers on TikTok who review peoples’ form but again, you’d have to not mind posting a video publicly!

I like @grantlofty on tiktok for form tips. Very positively done and can apply it to yourself

Thanks @RayKray and @Work2live that is all so helpful! I really appreciate you both taking the time to reply to a newbie!

I weigh 50kg so a 40kg deadlift is quite heavy for me😂

Went to the gym tonight and managed to decrease the assisted weight on the pull up machine for the first time in ages!!! Did a single pull up at -14kg! Been stuck on reps of 10 reps with -21kg for ages.
I know it was only a single rep but I was buzzing!

After I thought I should be able to do a few 35kg at the lateral pull down machine and managed 5 of those! Had been stuck on 30kg for ages on that machine!

clearly I was inspired by all the great stories and tips on this thread🤩🤩🤩

Well done @GoTheFcukToSleep !

Im talk and heavy and it does help with lifting. But I can’t do pull ups 🤣

@GoTheFcukToSleep when I'm trying to get to the next weight I do drop sets. So at the moment I do hammer curls at 10kg for as many as I can, then finish the set with 8kg. It's how I got from 6kg to 8kg. I don't do it all the time though as it's pretty tough, but when I'm close to a new weight I do. Well done on today's increases! 🤩

To increase deadlift weights you can also stand on a couple of plates and go lower weight. This will enable you to go heavier when back on the flat

Thanks guys! Yes @RayKray i usually do drop sets although today I had to go exhausted myself with the increases😂😂

im about to disappear on a two week holiday with no gym access, but keen to start on the dead lifts when I get back🙂

I'm am so delighted with myself. I did seated cable rows of 65kg, which is bodyweight. It's the first time I've hit bodyweight on anything. Awesome!

Oh wow well done @RayKray your back must be so strong!! I love seated rows, one of my favourite exercises. As I do them at home I just use a band, but I still get a good pump from them!

Thanks @Work2live . I'm still a bit amazed. I kept starting lower and thinking I could try higher as it felt easy enough, and then could see bodyweight in reach so went for it.

I mean lighter and heavier obvs. I'm tired

Yayyy, @RayKray, awesome! Well done.

I've just tried a new strength class. Not sure it is for me but good to try something new!

Some amazing lifts lately, well done everyone!

Talking about deadlifting, I prefer using the trap bar. I have rheumatoid arthritis and now carpal tunnel syndrome so my wrists are shot - the trap bar means my wrists are in a more neutral position so I can lift without pain.

Had my PT session today and hit some PBs doing drop sets - seated leg press of 119kg and chest press of 56kg, with shoulder presses of 35kg and overhead cable tricep extensions of 35kg 😁

I weigh 58kg for reference!

Well done @RayKray and @sidge