EnygmaEve Posted June 26, 2012 Report Share Posted June 26, 2012 I want to eventually get to where I'm doing some major strength training, but I'm terrified of hurting myself by doing things the wrong way. I'm thinking about signing up for a weightlifting class at my local community college, or in lieu of that seeing if I can find a personal trainer that works at my gym that can teach me (though the couple I've talked with just seem content to steer me to the "weight loss camp" thing they have). I'd rather teach myself and save the money, but like I said....terrified.I'm seriously lacking in core strength, so I've been working on that. I've had lower back problems in the past, but I haven't had much grief if any at all within the last 5 years or so.I'm overweight and am currently working on cleaning up my diet but I really need a solid plan when I step into the gym else I'll just wonder around doing things here and there, and even when I come up with a plan for myself, I worry that I'm not making the most of my time at the gym.So I def need some assistance in formulating said plan.... Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
Kewilson Posted June 26, 2012 Report Share Posted June 26, 2012 Hi Enygma!I was pretty much in the same situation just a few months ago. To start, Steve has a bunch of free resources here, some of which go over how to do various exercises properly. If you're really concerned about lifting weights, try starting out just doing the various body weight variants of various exercises (e.g., body weight squats). A lot of them can be customized to various levels of starting strength, and don't involve you lifting anything more than your own body weight. My strength was so limited when I first started that I spent most of the first two weeks doing nothing but body weight exercises before moving on to using some weights in my routine. If body weight exercises are too easy once you think you have the form down, just start with the lowest level of weight available at your disposal (e.g., just squat or deadlift with the bar and no weights). If that's too easy, then up the weight a little bit incrementally until you feel like it's at an appropriate level. If you're not sure about form, just post a video of you doing the exercise here, and I'm sure one of the bajillion of hardened lifting experts on the forums will give you all the points you need to do every exercise perfectly. Cheers, Kewilson - Misfit Adventurer [sIGPIC][/sIGPIC] Operation Phoenix: 6-Week Challenge Thread STR: 2 (+2), DEX: 0 (+1), STA: 3 (+0), CON: 4 (+0), WIS: 5 (+0), CHA: 1 (+3) Link to comment
EnygmaEve Posted June 27, 2012 Author Report Share Posted June 27, 2012 Thanks for the tips.I still have some residual strength in some areas (my thighs and calves, I think, will never ever be really weak), I've lost some upper body strength, and my lower back is pretty weak. I used to be able to max or near-max situps and score in the 80s for my pushups on the Army PT test....then of course I'd near-bomb the 2mi run because I run like a cartoon character.Thinking of just growing a pair and trying the deadlift with just some 10lb weights assuming I can find some at my gym that are the same size as the 45lb so I can make sure the bar is high enough off the floor.I'm sadly lacking a decent way to record myself doing exercises right now. But I'll see what I can do. Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
Gainsdalf the Whey Posted June 27, 2012 Report Share Posted June 27, 2012 My biggest, hugest tip is to read Starting Strength. It will teach you how to lift properly and how not to hurt yourself. I just did and it has changed the way I lift for the better. Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
EnygmaEve Posted June 27, 2012 Author Report Share Posted June 27, 2012 My biggest, hugest tip is to read Starting Strength. It will teach you how to lift properly and how not to hurt yourself. I just did and it has changed the way I lift for the better.Oh wow, this is only a couple of hours away from me: http://startingstrength.com/index.php/site/ssc/starting_strength_in_texas Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
Horsedog Posted June 27, 2012 Report Share Posted June 27, 2012 My biggest, hugest tip is to read Starting Strength. It will teach you how to lift properly and how not to hurt yourself. I just did and it has changed the way I lift for the better.This. I have yet to find a better resource for technique than this book (technique for lifting, that is...not sure, given your stated goals/situation, that I would follow the nutritional advice). What you do, and what you don't do, matters. Link to comment
chairohkey Posted June 27, 2012 Report Share Posted June 27, 2012 My biggest, hugest tip is to read Starting Strength. It will teach you how to lift properly and how not to hurt yourself. I just did and it has changed the way I lift for the better.+1 for this. Its the best resource out there. Since you're in the Dallas area I suggest checking out John Burroughs at Geek Strength Labs, he's a Starting Strength certified coach and could really help with your technique. Link to comment
EnygmaEve Posted June 27, 2012 Author Report Share Posted June 27, 2012 I just downloaded Starting Strength onto my Kindle and am reading it during lunch. Def checking out John Burroughs now.Thanks guys! Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
Gainsdalf the Whey Posted June 27, 2012 Report Share Posted June 27, 2012 I want this. Maybe as a present to myself when I hit one of the 300/400/500 (bench/squat/dead lift) goals I have.http://aasgaardco.com/store/store.php?crn=203&rn=319&action=show_detail Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
cline Posted June 27, 2012 Report Share Posted June 27, 2012 I LOVE that book. I still use it all the time. *sometimes I quote it* GAH! I AM going the distance 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I'm still standin', I'm gonna know for the first time in my life, see, that I weren't just another bum from the neighborhood. Link to comment
EnygmaEve Posted June 27, 2012 Author Report Share Posted June 27, 2012 I want this. Maybe as a present to myself when I hit one of the 300/400/500 (bench/squat/dead lift) goals I have.http://aasgaardco.com/store/store.php?crn=203&rn=319&action=show_detailHey that's a spiffy shirt lol Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
EnygmaEve Posted June 28, 2012 Author Report Share Posted June 28, 2012 So I went to the gym last night and tried squats and standing shoulder presses. I was able to do shoulder presses with just the barbell, though I think I need to work on my technique some more. Squats, on the other hand....kicked my ass. I can belt out bw squats, but when I followed the exact protocol for them in Starting Strength, I was only able to get 3 sets of 5....using the 20 and 30 lb pre-weighted barbells that live near the dumbbell racks at my gym. Gotta earn that bar I guess.Threw in an hour of yoga after that for stretchy fun times.In other news, I use the Sleep Cycle app on my phone (pretty nifty little .99 app), and after that workout, my graph was the deadest it's been since I started using the app. Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
Horsedog Posted June 28, 2012 Report Share Posted June 28, 2012 Gotta earn that bar I guess.True story. Squats are HARD But, you'll be able to increase the weight really quickly (surprisingly quickly, actually). Just keep your technique on point, squat a few times a week, and the weight will come What you do, and what you don't do, matters. Link to comment
Gainsdalf the Whey Posted June 28, 2012 Report Share Posted June 28, 2012 True story. Squats are HARD But, you'll be able to increase the weight really quickly (surprisingly quickly, actually). Just keep your technique on point, squat a few times a week, and the weight will come Yep. My starting working weight in November was 165 lb (I had previous experience with squats in high school 7 years ago, so I started a bit higher) and I couldn't do 195 lb even once with anywhere near good form. Now, 9 months later, I'm repping 285 for 5 sets with pretty good form, and that's with a few months off here and there because I injured myself due to poor form. Focus on form and the weight will come. Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
EnygmaEve Posted June 28, 2012 Author Report Share Posted June 28, 2012 Focus on form and the weight will come.Yeah. People were looking at me weird as I kept referencing my iPhone, reading the Starting Strength chapter after like every single one of my first few BW squats. I wanna say that squats are harder now doing them right Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
Horsedog Posted June 28, 2012 Report Share Posted June 28, 2012 Yeah. People were looking at me weird as I kept referencing my iPhone, reading the Starting Strength chapter after like every single one of my first few BW squats. I wanna say that squats are harder now doing them right LOL! Wait till you start using your phone to take video of your form That has definitely gotten me some weird looks What you do, and what you don't do, matters. Link to comment
EnygmaEve Posted June 28, 2012 Author Report Share Posted June 28, 2012 LOL! Wait till you start using your phone to take video of your form That has definitely gotten me some weird looks Oh, I just ordered one of these to do just that. And I really don't care if people look at me just as long as they leave me the hell alone lol. Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
Horsedog Posted June 29, 2012 Report Share Posted June 29, 2012 And I really don't care if people look at me just as long as they leave me the hell alone lol.Bahahaha! Couldn't agree more. An empty gym is my favorite gym Sent from my iPhone using Tapatalk What you do, and what you don't do, matters. Link to comment
EnygmaEve Posted June 30, 2012 Author Report Share Posted June 30, 2012 Very first deadlifts ever tonight!Pretty sure my form needs A LOT of work though lol. Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
EnygmaEve Posted July 10, 2012 Author Report Share Posted July 10, 2012 OK, so I had a hellish week last week. Monday I lightly pulled a groin with my squats, and I got a bad sinus headache starting Wednesday that kept me out for 4 days. I could easily see myself working out with the sniffles or sneezes of seasonal allergies, but sinus headaches have a special kind of hell associated with them and I just couldn't force myself to do much more than agonize over WHY THE HELL OTC meds wouldn't put a dent in it. I lament not being able to complete my first mini-challenge, but ce la vie I guess.So, I did squats tonight, and I really felt my form was better... BUT.... I actually filmed myself doing them and it's ABYSMAL. At least, IMO. Gonna splice together my videos and throw them up on a different thread to get some feedback. Gardens are not made by singing 'Oh, how beautiful,' and sitting in the shade. Rudyard Kipling Link to comment
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