Thanks for the info! I'll check it out. Going to be very useful here in the early stages.
***Weightlifting Thread***
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Last: 16 hrs ago by dtkprowler
Lol fair enough - I mean, for the most part they told me the right place to hold the bar.
Mine didn't even do that.
And depth...lol.
And depth...lol.
I hit a new PB on squat today but I now have a really bad pain in my upper back/neck. Feel like I had the bar in the wrong spot or something. Tough blow to get new PB but also an injury
To be fair, a lot of the basic knowledge on lifting has changed rapidly over the last 20 years.
Do you squat high bar?
True true. The knowledge of how to do the heavy stuff is much more common.
355x5 for my top set on squat today followed with 317.5 5x5 on squat.
My hips are shooting up out of the hole when I'm getting tired - tried narrowing my stance to get more quads involved and it helped a little. If I focus on trying to put more weight back on my heels it helps but I don't feel as strong in the middle of the squat.
I'm going to max in August and December so I've got some time to work it out. Think I'm gonna focus on some quad iso stuff, maybe mix in some belt squats.
My hips are shooting up out of the hole when I'm getting tired - tried narrowing my stance to get more quads involved and it helped a little. If I focus on trying to put more weight back on my heels it helps but I don't feel as strong in the middle of the squat.
I'm going to max in August and December so I've got some time to work it out. Think I'm gonna focus on some quad iso stuff, maybe mix in some belt squats.
fav13andac1)c said:
https://texags.com/forums/48/topics/3520421/last#last
Received some good advice on this thread regarding starting to lift and I decided to commit to it. I'm in!
I decided to start StrongLifts because of the app. Very similar programs overall. I've never bulked on purpose before so I'm a little nervous on that. I have a lot of experience tracking calories and macros but always at a deficit.
I guess I'm not sure what enough surplus calories is. Should I just focus on getting enough protein and then throw in some quality carbs and fats? Should I try to hit certain macros? I tend to do better at eating if I gamify it; usually that's with MyFitnessPal. Any particular guides I should look at for quality bulking? Don't want to get fat, which is why I'm very hesitant to do something like a gallon of milk a day, which feels a little radical to me. We go through a gallon a week in our family of 5!
If I'm overthinking this, let me know.
On another note, first StrongLifts workout today. Man I am weak on the squat! 115 was a challenge. Mainly focused on good technique. I bench more than I squat.
So I've done a couple intentional bulking-then-cutting phases over the past few years, and I'm currently in my mid-40s. I don't take hormone supplementation of any kind.
Since you said you like to gamify it, I highly recommend you keep your bulking calories to a 500 calorie surplus at most on average. So you can have days higher than this average, but they should be balanced out by other lower days. This keeps your weight gain to about 1 pound a week at most, and if you're lifting consistently then the majority of your gain should be muscle. Any faster than this and you're more likely to put on more fat relative to muscle. Then make your protein 1 gram/pound consistently (always err on the higher side if unsure), and then plug in your other macro needs depending on your activity (more active = more carbs, and less active = more fat).
And hopefully you're able to push yourself to muscular failure regularly during the bulk to get adequate muscle stimulation
After two weeks- if no weight is gained, go up 250-500 calories and rinse and repeat
This is purely anecdotal but when I shifted to belt squats every other week instead of barbell squats weekly, my barbell suffered. And that was going very heavy and using tempo. I'd use belt squats as a supplement and not as a replacement.
Yes - that is what I meant.
I'm already getting a ton of low bar squat volume, so I think taking the load off my back and really focusing on slow reps with my quads will be a nice change of pace for my accessory work.
I'm already getting a ton of low bar squat volume, so I think taking the load off my back and really focusing on slow reps with my quads will be a nice change of pace for my accessory work.
I figured that might be the case just wanted to pass along in case it wasn't.
Wrong thread
Yeah, to be honest I had to look up that term. But yes, I'd consider it high bar.
No problem - did you notice anything during the lift that would've caused it?
Often when pushing on a max there's going to be breakdowns in form that you wouldn't experience at lesser weights. I would imagine even the bar turning a little bit from one side pushing up a little faster than the other and you having to compensate for that could tweak that area.
Remember, squatting is truly a full body lift - your back and lats are heavily involved as is your core. I've had times where I'm pitching forward on my squat and I could easily see how that could tweak my mid back if I was trying to overcompensate for it.
I'd give it a few days and consider it the price of pushing yourself. That's why I don't truly max out but two or three times a year - it isn't worth it to me to slow down my progress in the event something bad happens and I don't want to have to waste a few days of training recovering from it.
Often when pushing on a max there's going to be breakdowns in form that you wouldn't experience at lesser weights. I would imagine even the bar turning a little bit from one side pushing up a little faster than the other and you having to compensate for that could tweak that area.
Remember, squatting is truly a full body lift - your back and lats are heavily involved as is your core. I've had times where I'm pitching forward on my squat and I could easily see how that could tweak my mid back if I was trying to overcompensate for it.
I'd give it a few days and consider it the price of pushing yourself. That's why I don't truly max out but two or three times a year - it isn't worth it to me to slow down my progress in the event something bad happens and I don't want to have to waste a few days of training recovering from it.
Psychologically I'm not sure I could ever go a week without squatting - I'm squatting basically 3 times every two weeks now and I think it's my sweet spot.
I could see myself subbing in high bar and zercher variations but idk if I can ever totally abandon my low bar, heavy weight pushing.
I could see myself subbing in high bar and zercher variations but idk if I can ever totally abandon my low bar, heavy weight pushing.
All good advice.
This is part of why I don't think cutting/bulking makes sense until you're at least a year or two in - there's so many other factors to consider in your training and learn. Your baseline for caloric intake will change drastically as you pack on muscle for noob gains.
I absolutely think it's important to read, learn about it, and gather info for that first year or two so when it's time you are armed with the knowledge.
But I'm also not a "hard gainer" and haven't struggled (to this point) with adding on weight or strength. So I can see how for others they may need to address eating from day one to see strength gains.
This is part of why I don't think cutting/bulking makes sense until you're at least a year or two in - there's so many other factors to consider in your training and learn. Your baseline for caloric intake will change drastically as you pack on muscle for noob gains.
I absolutely think it's important to read, learn about it, and gather info for that first year or two so when it's time you are armed with the knowledge.
But I'm also not a "hard gainer" and haven't struggled (to this point) with adding on weight or strength. So I can see how for others they may need to address eating from day one to see strength gains.
Yeah squats have become my most rewarding exercise and a staple of my week. I hate them because they're never easy and heavy squats always suck, but when I am done, I always feel a great sense of accomplishment.
It's totally this. And moreso, it's extremely personal to how your body reacts. For some, 1lb a week, weight gain is perfect. Lots of good muscle (and of course some fat). For others, it's too much (especially as one get a little further in age).
And then, sometimes that 1lb works for awhile with good muscle to fat ratio, then it quits being so good.
If we were all 20 somethings, the advice would be eff it…eat two steaks a day and deadlift 600 pounds. But at our mid-30-40s, I think one needs to be a little more careful and dialed in on nutrition to make sure you are keeping things in balance.
And then, sometimes that 1lb works for awhile with good muscle to fat ratio, then it quits being so good.
If we were all 20 somethings, the advice would be eff it…eat two steaks a day and deadlift 600 pounds. But at our mid-30-40s, I think one needs to be a little more careful and dialed in on nutrition to make sure you are keeping things in balance.
Took a body composition scan at the gym this morning. It was an InBody brand scale. Such a cool feature, not sure if it's normal for a gym to include that.
Lots of measurements, but two that were important to me were my PBF (14.7%) and my BMR. I discovered even after adjusting my calorie intake a week or so ago I had only matched my BMR. Adjusted up another 500 calories or so and I'll continue to evaluate.
Went from about 500 calories per meal when I started to over 800 calories per meal. A lot easier to hit protein goals now. Freeeeedom!
Lots of measurements, but two that were important to me were my PBF (14.7%) and my BMR. I discovered even after adjusting my calorie intake a week or so ago I had only matched my BMR. Adjusted up another 500 calories or so and I'll continue to evaluate.
Went from about 500 calories per meal when I started to over 800 calories per meal. A lot easier to hit protein goals now. Freeeeedom!
I didn't notice anything during lifting other than the typical shoulder pain(pressure) of the bar usually pressing on my shoulders, but after I was done the aching and pain crept in and has stuck around :/. Definitely better than a few days ago now, but haven't lifted since and that is depressing. But thank you for the insight/advice.
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