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Lifting with the big boys...


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I am not new to weights. I am lifting decent amounts with free weights, and wanted to transition to the squat rack, bench pressing and deadlifting (ie: using an actual bar and plates). I want to start lifting a lot more weight.

Is there a good strategy for girls like me who are new to "real" weights? I don't have a workout partner, and I'm a little nervous about trying a new weight PR all by myself. Do I need someone to spot me? I am kind of intimidated by the weight room at my gym because there is literally not a woman to be seen around the squat racks, bench press or the pull up bar.

My biggest concern is how to push myself to lift heavy while being safe and using the right technique. I can live with the awkwardness of being the only girl in the weight room

Thoughts on where to start?

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For the squat rack, you should be able to fail and let the barbell hit the safeties with relative ease. If you're working at high weights for bench then it couldn't hurt to ask someone around to spot you during their next break or something. They are usually pretty willing.

Otherwise, keep on pushing the weights, tape yourself if you feel like you need a form check (since you don't ahve someone to check it for you).

edit: You may want to 'fail' with the barbell in squat form before you actually fail. A few people have tried that to get an idea of what it's like to have weight on your back that you can't get up anymore. It was a little freaky the first time it happened to me but now it's nothing (sadly, that's how often it happens hehe)

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
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I'm a little nervous about trying a new weight PR all by myself.

You're not alone here. I don't work out with a buddy, so when I go for new PR's, I take extra steps of precaution. Miss Laura pointed out the safety bars for squatting, but they can also be used for bench if you're in a rough spot. You can slide a bench into the power cage and use said safety bars to catch the bar if it's about to strangle you. I wouldn't do this all too often, as you're stealing the power cage... but I've totally done it once when no one was around.

p.s. Girls lifting heavy is hot. Good luck to you.

You ever see those guys who look like they totally used to be in shape?
I'm working to get back to that...

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You're not alone here. I don't work out with a buddy, so when I go for new PR's, I take extra steps of precaution. Miss Laura pointed out the safety bars for squatting, but they can also be used for bench if you're in a rough spot. You can slide a bench into the power cage and use said safety bars to catch the bar if it's about to strangle you. I wouldn't do this all too often, as you're stealing the power cage... but I've totally done it once when no one was around.

I have a home setup, and this is exactly what I've been doing. I've avoided accidentally crushing myself a few times on bench, and at least once on squats.

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You're not alone here. I don't work out with a buddy, so when I go for new PR's, I take extra steps of precaution. Miss Laura pointed out the safety bars for squatting, but they can also be used for bench if you're in a rough spot. You can slide a bench into the power cage and use said safety bars to catch the bar if it's about to strangle you. I wouldn't do this all too often, as you're stealing the power cage... but I've totally done it once when no one was around.

p.s. Girls lifting heavy is hot. Good luck to you.

Brilliant! I've been wondering how to attack the bench sans spotter. Brilliant!

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
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Special thanks to AkLulu for drawing my awesome avatar!

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Krist, don't worry about the "big boys", they'll be impressed that you're in there, and level of weight being moved is relative to each individual and shouldn't be compared to one another. In my experience, nobody has ever refused to spot someone on the weight room floor, so don't be shy if you feel you need some help.

I lift alone and I'm not concerned about failing. Most exercises you can just drop it to the floor, and for the bench press there is always the "roll of shame".

Just be sure to take any "advice" given to you by helpful lifters with a grain of salt.

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Just be sure to take any "advice" given to you by helpful lifters with a grain of salt.

Yes, Don't be taken back by fluidy big biceps. You'll be right, you'll get respect from anybody worth anything in the weights room for training that way.

I've had the squat of shame more than once

"Strength is the cup. The bigger the cup, the more you can put in" - JDanger

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For using a bench in a power rack, it will take a little bit of trial and error to find the right combination of holes for the bars. You want the bar to just barely touch your chest (maybe even compress it a little) when it is on the safeties. Otherwise you are going to have issues with bouncing the bar off the safeties. At the LA Fitness it works perfect. At the Anytime Fitness, I have to put a 25# and a 10# weight under each foot of the bench to get the right height.

So advice is...set it up as best you can, then try it with a light bar. Make sure you have your usual range of motion and adjust/shim the bench as needed.

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

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Help for Racks!

I love rack workouts and I have been training with a female friend in the "big boy" area. First things first, make sure your form is flawless, even if it means doing the bar, you will increase in time, it does get easier, my friend now grabs weights on her own to increase things. We started with the bar for every thing and have worked up.

Second, adjust the safety rails so that they can catch but do not hurt your range of motion, Too high and you could cut your lift off at the knees, too low and you can hurt yourself if you fail. do the exercise with the bar and look for the lowest setting your body goes in, knees for squat, elbows for bench, and then place safety bars one lower, this will catch the bar you fail but allow you full range of motion.

Lastly, you can also use a smith machine (the bar with the hooks in it if you do not have a spotter, they typically have a multi use bench near by. Don't forget dumbbells, They are easy to use, easy to drop if you need and I feel easier on you. Incline dumbbell press is one of my favorites, and you can do a goblet squat if the racks are taken.

Good luck in the gym, going to the weights is the hard part, everything else gets easy down the road.

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i tend to train alone and even when others are nearby i rarely ask for a spot on the bench since i've perfected 'the role of shame' :) basically if you fail at press lower the bar to your chest/stomach/hips whichever is easiest (might wanna tense your abs if onto stomach) and roll it to your thighs as you sit up and deadlift it up then put it on the floor

this guy jsut looks silly but basically

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I've always assumed it was harder to do the roll of shame with boobs, so I don't recommend it to women.

Sorry if that comes off as demeaning or sexist or whatever.

I have boobs and I've done it. Of course, I'm also not benching *that* much (70lbs as of yesterday) and both times, I've had some guy run over as I was rolling it onto my legs and sitting up. If I know I've failed and I'm not getting that baby up to the rack, I actually lower the bar down to below the boob so I don't have to mash the girls. :)

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Lastly, you can also use a smith machine (the bar with the hooks in it if you do not have a spotter, they typically have a multi use bench near by.

ShieldofSteve posted really good advice EXCEPT for the part I've left above. The Smith Machine doesn't allow you move in your natural range of motion... for squats. I'm not sure how it works for bench, though.

Also, I've never thought of doing the roll of shame. I feel like it would totally hurt muh lady bits. But that is an option, I suppose, huh?

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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ShieldofSteve posted really good advice EXCEPT for the part I've left above. The Smith Machine doesn't allow you move in your natural range of motion... for squats. I'm not sure how it works for bench, though.

Doesn't really work with bench either. Most smith machine models have a slight angle to them which is not at all the way the bar is supposed to move. Plus the stabilzer muscles don't get worked only the big muscles since the bar can only go in one direction.

"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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Bench form, approximately, has the bar going up and down somewhere around nipple level. It's only a short distance to clear your boobs (or moobs!) and get the bar rolling. You should never need to mash your bosom under angry steel. If your bench press has you pressing the bar over your throat, time for a form check (sometimes it can feel like it's there even when not).

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Bench form, approximately, has the bar going up and down somewhere around nipple level. It's only a short distance to clear your boobs (or moobs!) and get the bar rolling. You should never need to mash your bosom under angry steel. If your bench press has you pressing the bar over your throat, time for a form check (sometimes it can feel like it's there even when not).

Haha a good point.. but laying a heavy bar on the nips. OUCH.

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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...or is it? *wink wink* *nod nod*

Hahahaha guess we know what seth's intoooooooo ;)

"I'm just going to remember to not eat like an asshole most of the time" - MoC

three words I can sum up everything I've learned about life: one must squat.- Brobert Frost
 Half-Elf Warrior | Current Challenge
 New Battle Log | Old Battle Log
Special thanks to AkLulu for drawing my awesome avatar!

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There is always going to a debate on the benefits of smith machine. I agree with everything posted, including being called out on forgetting the angle. I was throwing out ideas, always do what feels comfortable and what is more natural for you. I have had success doing incline bench, shoulder press, angled squat and shrugs on a smith machine,however I do not use them anymore, as I do tend to favor dumbbells and racks. Thanks for the shout out Laura. Still new and trying to build up a good reputation.

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