I have been lifting for somewhere around 4 months on Stronglifts 5x5 and I have definitely gotten stronger, but I am starting to hit plateaus in all of my lifts. I am pretty sure it is due to form. All in all, I feel very frustrated as I keep trying to get my form good, yet it keeps failing. My squat, deadlift, bench, and ohp form are all pretty bad. I will be posting some videos and saying what I think is wrong with each lift. If someone could help me and tell me what they think is wrong and how to fix it that would be awesome.
So, my first problem is the squat. I was building up fine until I hit 205 lbs. I even hit the 5x5 but the form was atrocious. It has been about 1 and a half months since then. I have definitely lost some strength as I have been focusing on correcting the form. My form is flawed in these areas: I fall forward, the back overarches, the knees cave in, and the reps are slow. It just feels bad squatting in this position too. Here is a video from me a few days ago squatting 205 for 1 rep. Please be as harsh as can be.
Here is the deadlift. My biggest problem here is my back is rounding and I can’t seem to pull the slack out of the bar or push through the heels. Also, my starting position is off. Thanks again and be as harsh as can be.
"If I put 20% more weight on the bar than you can handle, even if you are a 30 year squat master, your knees will cave, spine will round, etc. Sometimes it?s not weak hamstrings or poor core strength or whatever else everyone wants to take a stab at. It?s just that you haven?t really mastered the exercise yet.
This is normal in strength training because there are 5999 articles written per minute on how to fix things. But you need to realize that people in the industry (I?m guilty of this as well) have to find something new to write about.
If you?ve been squatting for years and have built up to the point where you?re able to hit a few reps with 365 but have been stuck there for a while, then, yes, you may want to start looking for specific weaknesses. Maybe at that point you can focus on hamstrings or a perceived upper back weakness.
But if you?re squatting 225 you shouldn?t be focused on anything in particular. It?s probably not your adductors or thoracic extensors. You just need to get stronger and dedicate the time (in the gym and at the dinner table) required to do so. It?s patience, time and consistency that will help most guys who aren?t moving massive weights just yet. Not a specialized cycle of glute bridging or high frequency oblique work."
With that being said, a few pointers:
Look straight ahead when you squat, not down. Also, keep your elbows straight down to the ground. Essentially, you’re trying to duck the weight and end up with your shoulder too far forward. Stay UNDER the bar, especially if you do high bar.
Put your hips down lower when you deadlift; what you’re doing is almost straight legged. Well, I’m exaggerating, but you get the idea.
So should I focus on increasing weight for the squat even if the form is messed up or should I work on form until it is really good?
Also, should I be pushing my hips as far back as I can or should I just go down and up.
Don’t over think things, youve already done thousand of squats in your life before you ever lifted a weight. Stop over thinking and reading so much, and start spending more time under the bar, don’t rush the weights they will come, just get under the bar and squat, period.
Put 135 on the bar, and spend time figuring out whats comfortable for you, where the bar sits, how you move up and down, slowly start adding weight keeping the form that feels comfortable for you. I use goblet squats to teach form to my kids, you have to find your own groove, this comes by spending time under the bar. Period
I squat high bar because that is what I have been doing and ow bar is uncomfortable.
The next exercise I struggle with is the OHP, my pressing is uneven and my arms don’t lockout. Also, my back leans back excessively. I am very confused over how much back lean is acceptable (I am aiming for a Jim Wendler style OHP)
Alright here is the last exercise the bench press. I press unevenly and I dont activate leg drive well. Also, I don’t understand what it means to engage the lats. If someone could clarify that would be great.
All in all, I am hearing that I should just keep lifting heavy and the problems will go away with time? OR I deload and find my individual form with lighter weights and then build up? Thanks again for your time.
Alright, here is my final question: How many calories should I be eating to gain muscle? I went form 125 to 140 since summer and I just went through a recomp period (maintenance cals). Now I want to go on another lean bulk. My maintenance calories are 3,400 calories on a workout day and 3,200 calories on a rest day. How many more calories should I eat for optimal muscle gain for physique and strength? Keep in mind I am 5’10, 140 lbs with 14% bodyfat. Thanks again.
Dude, I get the feeling you’re moving the bar way too much to the front and then, at lockout, to the back when you OH press. It is way more straight up and down than you think if done correctly. That being said… I really think taking a few pounds of and just doing the movement with a challenging yet doable weight until the movement looks ‘pretty’ may be a good idea. I may be wrong though, would anyone care to chime in?
I think thats what I already said nighthawkz in my above post, lighten up, and spend some time learning the, movement. This thing we do is a lifelong journey, but guys want to acomplish it all in the first month, than wonder why they get hurt, or don’t acomplish anything. It’s not a race, it’s a journey. Goodluck !
‘‘Stronglifts’’ has the program your doing 5x5 with vids for all the basic moves, and idea’s for dieting, and proper progression. This is the sight I send all my kids to, to spend the first year of training. As a gym owner I see all sorts of crazy form, and bad idea’s, this sight makes everything simple and understandable. They have a form thread, and are set up to support beginer’s, stop worrying about advanced stuff, and master the basic’s first. 2cents
[quote]AnytimeJake wrote:
Don’t over think things, youve already done thousand of squats in your life before you ever lifted a weight. Stop over thinking and reading so much, and start spending more time under the bar, don’t rush the weights they will come, just get under the bar and squat, period.
[/quote]
On the money! When I start someone out, I have them get a comfortable stance and squat down. Shift your feet a little and do it again. That’s it, there’s your stance and form, nothing to think about. Don’t fight your body, you will only lose.
AnytimeJake, I doubt anyone will take your advice, it’s too simple. Like there’s a secret you are withholding.
Thanks for all of the help. For the squat, I will find my best movement pattern. I will work with lighter weights to get my form good, and I will look to StrongLifts.com for form and nutrition tips.
My friend; all will come in time. You are 15 y.o. ? That’s when most guys start all their weightlifting. Just speaking for myself but it may echo the thoughts of the vets around here; you will do a boatload of things wrong and you will learn from them. Youth provides you with the ability to make mistakes with few consequences. Educate yourself and the weights will come. Commit yourself long-term and the weights will be there when you get there. The most elite lifter had no idea how good they were when they started. It was only after a few years of early training that they realized their potential.
When young men ask,“How can my arms get that big” or “How can I lift that much”? My response is always the same, “You can do it, what are you doing for the next 15 years?”