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! 💪🏼"

@MsMartini yep totally get that. For example now I'm squatting to competition depth I'm a lot more sceptical of it as most people aren't, so that data is less relevant. But still has its place amongst all the tools. And to make me smile to finally get that advanced 💪

Yes, totally @RayKray !! And whatever the flaws in the data, it shows you are in that ballpark, which is fantastic.

Easier for men to get a sense of where they are I think, as in a standard gym they will be usually training alongside or with others who are similar.

For powerlifting there's a database of all competitions so you can obsess about see where you're at in relation to other lifters (which is how I know my deadlift is not 'advanced' by those standards).

Thanks @RayKray that's a useful perspective. Personally I quite like strength level, but that's only because it tells me that my bench press is better than some people, because I only know men who bench and when I was adding 1.25kg plates (only!) to the bar I could wonder whether there was any point to what I was doing!

I agree it's not going to fit everyone though, and will be dependent I assume on who contributes to it (likely to be average gym goers I guess?)

@Proteinpudding absolutely there's a point to adding those 1.25kg plates! That's basically my programme, adding 1.25kg plates consistently. Benching is so much harder for women, so all women benching have my admiration.

Interestingly I just put in for bench my 2RM and what I do for sets of 8. It thinks I'm much stronger on the latter.

@RayKray I agree about the increments, just remembering feeling a bit silly with only a tiny plate on the either side of an otherwise empty bar, when the guys are benching with multiple large plates. I hadn't realised quite the M/F disparity for bench until I saw strength level, I thought it was just me at first lol.

@RayKray @Proteinpudding haha I feel the pain with the 1.25s 😂

I use them to increase my bench and my overhead pressing and always feel ridiculous, then I remember the days I was struggling just with the 20kg bar!

During my actual gym-going days I saw very few women benching, and those who did rarely benched more than 40-50kg. Most beginners struggled even with the bar itself.

i was using 1.25 biscuits for my back squat the other day to see how my back felt going above 50 kilos. I stopped at 52.5 kg and felt good - heavy root feel it and not so heavy I lost form pushing up.

The programme I use (Stronger by the Day) calculates everything on your training max, rather than your 1RM so I push it above my training max quite a lot. I figure that 50 k is probably my TM ( what you can lift even on an off day) so I was being quite cautious using those little plates. But it worked!

Heavy enough to feel it I mean.

my phone hates me

I agree, I've always liked incline bench though (barbell or dumbbell) feels easier on the shoulders.

I use the 1.25 on a heavy bar too, for example taking deadlifts up from 90, 92.5, 95, 97.5, 100 building up week on week.

Bench is a really tricky movement but once I found how to use my whole body I found it much easier and not much shoulder at all really.

Just to add that I'm certainly not dissing progressive overload with small plates - I even have a set of microplates for that very reason!
It was more just the days of feeling self conscious when I used to train in a (mainly male) gym and something about the sight of a 7ft bar with the two teeny plates on it. It almost felt worse than just benching the empty bar. Back in those days I had to work up to benching the bar, I started off with 4kg dumbbells. Seeing the weight on strength level helped me to realise that I was not alone 😁

i know that feeling of not even being to bench the bar. …

Hi lifters. Newbie here. On about week 6 and gaining about 1/2lb a week. Beginner level but slowly moving up a bit.

Couple of questions which I will talk to my trainer about but curious to know experiences and advice.

Once you achieve the cut phase after a build, do you still need to do progressive overload to maintain it? Or can you just lift at a weight you are comfortable with?

Also after the build and cut, will you still maintain the muscle if you drop protein down (while continuining to lift obvs)? I am on about 150-160g a day of protein atm, but I'd be more comfortable on about 120g - i.e. ditching the protein drink and eating slightly less protein.

Welcome @MistyTrains! I’m no expert but can have a go at answering your questions.

Once you achieve the cut phase after a build, do you still need to do progressive overload to maintain it? Or can you just lift at a weight you are comfortable with?

If you’re new to lifting you don’t technically need to bulk/cut at first, you’ll usually be able to do a body recomposition instead (where you build muscle and lose fat at the same time - much harder to do the more advanced you get).

But if you’re already in a bulk phase now and planning on a cut in the future, it will be difficult to maintain much progressive overload in terms of actual weight. Progressive overload is much easier during a bulk and will always be tougher during a cut as your body has less energy. You can focus more on things like form and time under tension, but as a general rule it’s difficult to increase your weights in a cut.

Also after the build and cut, will you still maintain the muscle if you drop protein down (while continuining to lift obvs)? I am on about 150-160g a day of protein atm, but I'd be more comfortable on about 120g - i.e. ditching the protein drink and eating slightly less protein.

Once you’ve got to maintenance stage, you want to be eating somewhere in the region of 1.8-2-2g protein per kilo of body weight (whatever that is for you) so if you weigh 60kg, you’d want to be eating around 120g protein a day.

If you can get the right amount of protein in, and perhaps take creatine too, you should have no problems maintaining your muscle mass if you continue to lift weights and progressively overload.

Thank you! That is super helpful on both counts @Work2live.

I've also just realised something quite important. In my workouts I have not been counting the weight of the barbell on my deadlift or smith machine, whereas I think my trainer has been adding it when we work out together and she logs the workout. Subsequently I have been lifting much heavier in my own workouts to try and reach the same level we did together.

I'm not much help with the bulking and cutting as I've never done one really. I eat extra when I've been training hard to fuel my body, and I make sure I eat lots of protein but there's no plan to it. Just listening to my body. Just adding that as I think it sometimes comes across that everyone does it. I'm not even cutting for competition (although that might be a thing in the future)

And yes you need to count the bar!

@RayKray, yes me too, and it is a useful perspective I think. I weigh much the same as I did when I started strength training (70kg) but am a different shape and much stronger, so more must be muscle. The only time I lose is on holiday/at Christmas when I stop training and don't get very hungry 😂. I'd like to be a few kg lighter to help with those pull ups but can't see it happening unless I cut back on training for a while, and I don't want to do that as I am progressing (skills and strength as I do cali), and have trainers and classes all sorted - for now. I'm 56 so don't want to step back unless I need to. I'm interested in the experience of those who do cut and bulk.

Off to a boxfit bag type class tonight, to shake things up a little!

I have to say......is that not quite an important thing my trainer should have told me?! I mean, it's obvious now. But it's not obvious to someone with ADHD.

I thought it was my period being due the last 3 workouts as was feeling tired but I have been even more bone tired the last 2 workouts after my period when I was pushing more and today I ate my entire days calories by 2pm after my morning workout.

Actually feel cross and like taking it easy. I have a busy fun weekend planned so maybe I could just do a workout on my own and not push myself as much.

I'm going to eat more and go over todays calories as I can feel I am getting hungry again. Being cross isn't helping lol but at least I know now. I was trying to get from beginner to novice on some weights- turns out I am already there!

I've messaged my trainer to ask how much she adds for the bar(s).

Mmmm, it does seem something that should have been discussed @MistyTrains , that's a big jump up. Has your trainer suggested you bulk and cut, and count calories?

We never explicitly discussed it. At the start she asked my goals and I said lose 4lbs and build glutes and lose hip fat. She gave me a calorie amount and macros and then increased that by 100 calories after a few weeks saying we need to get calories in a good place to build muscle. I expressed concern about weight gain and she said we can always cut calories if you feel you are gaining too much. I also later asked about not wanting to lose too much body fat and she said during the cut she wouldn't try and push me below 22%. The only reason I asked was I joined a weights forum and read about bulking and cutting - I didn't even know what it was before that.

So it could be a build and cut plan but I don't really know what that looks like or how it is determined. Other than on the training app it says 12 week programme.

I was just happy going along with it but it's kind of rubbish to find out key information was not explained although I am grateful for the learning, it's just bumpy. I didn't even realise the nutrition side came with it but again I am grateful for that as there is no way I could train on the 1600 calories I was on.

You often read 'ten things I wish I knew before I started weights' so I guess it's no different to that...I'll be writing one soon 🤣 And for £35 a session I can't expect everything. She does answer any questions I ask.