how so? there reasons why running shoes aren’t ideal, but I’ve never heard this. I don’t know how any shoe will ‘throw you forward’. Olympic-style lifting shoes have a distinctly raised heel, moreso than running shoes, and they don’t do this. Nor do I know how a shoe could force caving knees.
Squatting barefoot is fine from a strict technique standpoint, but I find very few gyms that are hygenic enough for this to be a good option to me. Bacteria in a moist environment (Read: bottom of foot) grows quickly. It’s not a fun thing. If everyone else is wearing shoes around you, and you’re barefoot, everything everyone is tracking in is contacting your feet. Gross.
Anyway. The problem with running shoes is the level of cushion. Running shoes don’t offer proper stability because the soles compress, and this also results in a loss of power transfer that would otherwise go directly toward the lift.
Most people recommend Chucks if you don’t wanna spend money. They’re like 30-40 bucks. Completely flat sole, no cushion.
I don’t have anything to add the other folks haven’t already said, just another bravo to you dude for backing up your claim after being called out and being so receptive to critique.
Running shoes have uneven soles. Not only is the heel raised, but your foot is forced inward. In my experience, my knees cave in and I’m thrown forward by the shoes (although I am very flat-footed, not sure if that plays a role in it). Not having flat-footed shoes means that I am squatting with socks on.
Yeah, that is disgusting. I only ever squat with socks or Vans on - never barefoot.
This is also a huge problem that I’ve encountered, and you’ve just about hit the nail on the head there. I use Vans sneakers to lift (same as Chucks from a structural standpoint).
yea vans are the same. it’s kinda funny how the community has latched onto Chucks in such a hard and fast way. ‘skater shoe’ is sufficient. I used my high top chucks exclusively for like a decade of lifting before I invested in anything else.
At this point, I’m kind of embarrassed to say I’ve got about 7 pairs of shoes I own that are used exclusively in the gym. I have 2 pairs of oly shoes (one pair has christmas trees on them and they are awesome), a pair of no bulls, a pair of Nike metcons, a pair of the crossfit lite TR (a glorified chuck that Reebok designed with mark bell for powerlifting. can’t buy it anymore, I’ll keep mine forever), a pair of Reebok TR 2.0, and then a pair of rock climbing shoes that I pretty much just use for truck pulls. My chucks are back to being street-wear.
Nothing to add, as everyone else has given awesome advice, but keep it up dude. You’re only 15 and doing as much as half the guys I see lifting at my college. With a few more years of work, and some conditioning to keep yourself in shape, you’ve got a great chance of being a real stud in the weightroom. (And probably looking the part, which often makes you a stud outside of it as well, haha).
531 BTM is a good option for you. You’ll pack on plenty of muscle and get to practice the lifts too.
don’t worry about cutting or bulking. Just eat well, and enough to grow. You’re 15, your body wants to grow anyway and with training whatever you do add isn’t likely to be fat.
if it tickles your fancy, compete. Don’t even worry too much about peaking right now and just treat it as test day. Don’t compete more than once every three months though. The people you meet will be a valuable resource.
consider starting a training log on here
But yeah, you’re really pretty strong for your age and size. Add some muscle and improve your technique and in a few years you will be legitimately big and strong.
Thank you @MarkKO this is all stuff I will work into my plan for the future, and yes I think I will end up starting a training log on here soon to see my progress and learn more as a lifter
The two biggest advantages of a log here are that you’ll get a lot of input from people with all sorts of different experiences and goals, so you always get exposed to new ideas; and if you engage this is a really supportive community. I think you’ve seen some of that so far.
My log lets me bounce ideas off people smarter than I am and more knowledgeable, plus I consider a bunch of the regulars there my friends.
Yea I think I going to start 5/3/1 on Sunday and I will start a training log then, working out the program numbers and exercises and all that right now
Welcome to the forum young man and well done for backing up your claims and also accepting criticism and advice with such maturity. You mentioned you are going to start a training log which I think is a great idea, also you mentioned 531 but don’t say which template you are going to start with ? Any thoughts yet on what you are going to start with ?
There is lots of good feedback and points already but I will add something I feel is important. Given you are very young, remember to let the process take time. The really strong (and mostly big) people who are giving advice on here have been playing this game for many years. One of the most important aspects of your training going forward will be consistency, consistent effort over time with good recovery and the right food will key to achieving your goals.
Thank you @simo74 I’m not sure about the template yet, as I haven’t just looked at the basics of the program but I plan to get into all the details this weekend and start it on Sunday or Monday, I’ll make another post with the specifics once I find these. Any suggestions though?
Biggest things that can mess you up a little on 531 are
Training max: if it looks too low, good. Drop it another 10 lbs and work from there. How much stronger you get has nothing to do with number on the bar in training and everything to do with how well you execute the lift and recover.
Accessory/supplemental (BBB, FSL, etc): that means either same as main lift or a variation of it. Honestly whatever you pick doesn’t matter too much, change it out whenever you want. It’s there to build your main lift using a slightly lower weight so recovery isn’t compromised.
Assistance: bodybuilding. Really don’t need to think much about it, but do it because it’s your muscle building engine. I think Jim recommends to just pick a total rep number for pushes, pulls, abs and single leg work and do that. You don’t need to progress it really, but varying the way you complete the total reps is good. Different exercises, different weights, different set/rep schemes. For example, you’ve got 50 reps of pulls, so one week 5x10 dumbbell rows. Next week 3x15 barbell rows, etc. Big plus is doing assistance focusing on feeling the muscle.