Lifting support thread 2

[RayKray]

Just noticed I was the last to post on the lifting support thread as it went to 1k so here's another.

Original thread intro post here from
@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! 💪🏼"

@Lolainthegym depends what results you want from your squat. Smith machine wouldn't work for me as the result I'm after is heavy competition standard squats, and the Smith machine wouldn't help with my form, balance etc as it's a different type of movement. For building muscle and generally getting stronger I imagine so. I'd worry a bit about not building up balanced muscle but I don't know if that's rooted in anything more than my imagination. A squat is a technical move so you do then get limited by technique which isn't helpful for some. Ultimately until you're further down the road nothing matters as much as there's plenty of getting strong to do. And bring cool.

Was just about to say the same as @RayKray - again!!

When starting out, main thing is to start building strength without injury and happily, and start working on form for the fundamental moves. You will learn as you go, and the rest can follow. You have to work with what you have - your gym, your time available, your knowledge and confidence. Perfect enemy good and all. Get the reps in on the key lifts, prioritising compound ones and you will progress.

I did a few classes with a cali instructor who jumped around between different seemingly random exercises. I'm sure that's not how he trains himself, but I think he didn't have the confidence to push us.

MY PT and the good instructors I've had are extremely clear about what you are doing and why, give you confidence to push yourself with or without them (safety things aside - my PT has to lift me and spot me for some moves), and to programme. They don't overcomplicate stuff and they do push me when appropriate.

As @RayKray says if you use the SM it’s less of a compound move and instead focuses more just on the legs and bum. That’s fine for me. It gives me confidence. Make sure your feet are quite far forward.

@Lolainthegym I can't pretend to know enough about the reasons why, but my physio friend doesn't agree with Smith machines except for very specific rehab work. Essentially he says because the bar moves in a straight line, people move/adjust themselves to fit the path of the bar and that's not suitable for most exercises & certainly not under weight. They are less of a liability for big gym chains because there's less chance of people using them in a dangerous way compared to having free weights, but they tend to create small niggles over time.

In terms of doing free weights safely on your own, does your gym have squat racks with safety catchers in them? That's what I use for bench, squats, even OHP and it's fine. Deadlifts I just practiced with very light weights until I was confident I was following all the cues I read about for form.

In my experience unfortunately many PTs switch things up all the time not because it's an effective workout but because they can't afford for you to become confident training on your own, as you'll drop them. Most people don't stick with gym training very long, so the PTs arent actually thinking of a great physique - which is likely to take 2yrs+ consistent training plus commitment to nutrition - as a realistic goal for the majority of their clients.

I'm still trying to get back into training proper, had the joys of Ofsted rocking up at my workplace on Monday so it's been 12hr days which hasn't helped. First full week of the meg squats app, only managed two sessions but it's a start. Quite enjoying the variety so far, although I'm finding it's taking me ages, I think due to the unfamiliarity - hoping that will speed up as I get more used to the app. I do think I'll push myself more with unfamiliar exercises and having a target written down for me rather than setting one myself.

One thing I like about it so far is the option to substitute similar exercises. I really dislike when a programme is too prescribed, either because I don't have the equipment or because there's another exercise that I want to work the skill of. Eg today switched out some tricep cable exercise for tricep push ups. If I don't have that option I tend to find I change too much and I'm questioning why I paid in the first place, so this flexibility I think will suit me!

@Proteinpud , that's really interesting about the programme.

And made me think so much of finding the right programme is hitting the sweet spot isn't it - consistency and sustainability, and a bit of flex to try new things/sub/listen to your body?

I prefer ring pull ups to bar ones - they are harder so I do fewer but they feel smooth not crunchy!. I might progress more on the bar, perhaps, but I go to the gym excited to get on the rings....and perhaps that matters more in the long term than marginal gains?

@MsMartini yes it gives multiple substitute options but all of a similar theme, so it doesn't feel like you're contradicting the programme. I think it was cable tricep extensions as the original, I don't have access to a cable machine - it did give an alternative for using a band, but I'm not a big fan of isolation exercises like that and so a tricep press up just motivates me more.

With ring pull ups I'd imagine you'd progress but just in different ways? Eg you might not increase reps as quickly but I would have thought it would develop your forearm/wrist/grip strength in different ways. Also harder to cheat with your dominant side on rings!

@Proteinpud yes totally.

But volume of bar pull ups are the rough and ready reckoner, the way to tell a new instructor where you are, what is used in comps etc - they are the standard if you train with others, which I do. And we do them in PT and classes, so I'd find them easier if I practised more in my solo sessions. But I love rotating my grip on the rings and really squeezing at the top!

I managed 3 sessions of 'Stronger by the day' this week, which is still one short but it's one more than I did last week so it's progress. Enjoying the variety, especially now I have dumbbells so am doing things like step up and lunges. Not that I exactly enjoy such things, but I know I'm not great for single leg stability and it's something I want to improve on. Also happy with the lack of headspace needed, especially when it comes to deciding sets/reps/weight. Some of the exercises involve doing as many reps as possible for the last set (with good form, not going to failure) and that has been good to see that I'm capable of more than I think. Was a bit of a shock doing hip thrusts again after a break, even with a pad I'm not very conditioned for such things!

It's quiet in here at the moment though, how is everyone?

Since I last posted I've hit the squat target I've wanted to hit for months and months, and I've increased my deadlift in a deadlift comp. I'm on 🔥

Whooop @RayKray , that's brilliant. When was the comp?

@Proteinpud , it does sound really good! One thing I don't like about my solo sessions is deciding sets and reps.

At PT today, we did endurance sets - so I've been hungry all day! They included three one-minute handstands with a spotter. I finally felt my way to some holds on my own within that, think I need more air time to work it out so this may help. Still can't get up there unaided though. And my rhomboid or whatever it was is loads better so I went back to front lever drills this week. And still loving the boxing, even though I am sometimes comically bad - it is really helping my general stamina I think.

How is everyone else?

@RayKray congratulations that's brilliant! Hard work pays off!

@MsMartini one minute is a long time when you're upside down, I think I'd struggle to do that now. It's a lovely feeling when you start to feel the balance though, it's been fleeting for me but it's strange how suddenly you feel lighter somehow, I guess because you're not falling!

I'd struggle to do a handstand full stop! It would be v funny watching me try. That's an awesome thing to be able to do!

It was just over a week ago @MsMartini

@Proteinpud sounds like you are getting back into it!!

@MsMartini I also love boxing but wouldn't ever want to do it for real in a ring!! I would get a whooping.

Awesome @RayKray, you must be so pleased.

I am doing fine, life is so busy at the moment in the run up to Christmas but I am logging those workouts. I had an easier training week last week (deload) and now I am at the start of a new block. Lots of technique work, I have changed quite a few things on all my main lifts so now I am really bedding them down. Having a bit of a wobble with my deadlift because I changed my set up and now I feel like i don't know how to do it. Which of course is not true, I really just need to keep doing it until it feels natural again. Squats are feeling pretty good and bench is lovely at the moment, so that helps!!

@Proteinpud yes I think that is it!

Sorry, that was to @Proteinpud about handstands 😀.

@RayKray, I still can't kick up which is incredibly annoying! And need my PT as spotter - he mostly taps legs gently to keep me central but gradually I am getting more control. Am the worst in my gym class though!

@everycowandagain that all sounds good! Repetition makes such a difference doesn't it. I don't even like watching real boxing. - don't like the head shots. Where do you do it? I go to a small local club who run "recreational" classes as well as prep people for fights. It is a great workout and includes conditioning and core as well as being interval training so I feel it ticks a lot of boxes. I am also very bad at it but we swap partners every minute or two so I don't feel I am spoiling someone's day!

@MsMartini I haven't done it regularly for a good while but I used to do Thai boxing. I did get offered a fight once as part of an exhibition and I said NO WAY!!

Apart from the occasional body combat class or the odd swing at the punchbag in the gym I don't get to do it much these days. I did love it though!!

@everycowandagain , WOW and 😂at your response.

I really hesitated before restarting (I used to do a bit at my old high street gym) - I don't want to compromise my strength training. But it is such a good contrast I think, and so good for general fitness, stamina, agility etc etc.

Hello! I'm new to this thread, but enjoy reading.

Have been back in the gym after a two-year absence since September and enjoying my gains - aimed to be back to a full bodyweight (75kg) deadlift and 2/3 bodyweight back squat by Christmas and absolutely on track!

Loving being back, there is no feeling like that strength and power! 😀

@AffIt welcome. And totally, there's no feeling like it! Great progress on your targets.

@AffIt hello and welcome! Great to hear of your progress. What's your favourite lift?

@MistyTrains2 , how are you getting on?

My back niggle or whatever almost gone - forgot all about it in a front lever class today (that was what set it off), and was delighted to discover there are now some pull up bars in the covered bit of the gym yard....so I can rebuild (been doing pulls not not big numbers or weighted) and stay dry!

Welcome @AffIt!

Glad to hear the back is improving @MsMartini

I had a decent deadlift session today. I have changed my set up quite a lot so if I can get through the moment in my brain when I think I don't know how to do it, I get some nice looking reps! It will feel much more natural soon I hope, as the new technique becomes my 'normal' deadlift. Paused reps at 60kg felt good though!!

Thank you all for the lovely welcome, @RayKray, @MsMartini and @everycowandagain!

@MsMartini, I think my favourite lift ATM is back squats, because I've had to work hard to progress - my squat technique is not great (ridiculously tight hamstrings!) and so any progress I make there feels worth double the effort. 😄

@everycowandagain , what sort of changes have you made? It sounds good!