I’d recommend picking one main movement per day and then doing its assistance.
Example:
Main lift: front squat
Assistance 1: lunges
Assistance 2: GHR
Assistance 3: back raises
This is called a program. A fairly common length is 12 weeks, but duration and how it is set out is goal-driven. A good place to start is four days per week with (maybe) a couple of days of some kind of cardio or conditioning.
That lets you devote one day to each main movement - unless you do the carries too, but they can be done on the same day as another main movement.
Then comes the matter of progression, which you’ve already hit on in terms of doing more work than before. One simple method is called double progression: you set your rep target as a window and then only add weight when you can consistently hit the top end of the window.
Example:
5 sets of 5 to 8 reps. You only add weight when you can hit 8 reps on all 5 sets. Then once you add weight, you start back at 5 to 8 reps.
Of course, this is only really necessary for the main movement, because that’s what you’re trying to improve. Your assistance work doesn’t need as much thought, because it’s there to help drive the main movement.
Once you reach the end of the program you can either run it again just picking up where you left off (after all, if it’s working why change?); or you can pick new main movements (which may mean new assistance, or not); or just change around the assistance.
Very good explanations for me to understand!!! I appreciate the examples and rationalization behind your thoughts. I learn a ton from you so please keep posting any helpful wisdom of yours.
I also wanted to say, when picking main movements it helps to pick ones that are practical to add weight on and don’t get limited by smaller weaknesses.
For example, goblet squats are a great learning tool but at a certain point you’ll be limited by how much weight you can hold in front of you. Different story with the bar on your back.
Good thought… the dumbbell is getting harder to hold because I’ve increased weight more. I guess I need to change it up and graduate to a bar I am officially entering beast mode!
Exactly. It’ll help to accept from the get go that a bar across your shoulders or your back isn’t comfortable, but you get used to it. Bar pads are generally not worth it, not least because they make it easier for the bar to slide downwards. A good, heavy cotton t shirt is a good idea though.
I recommend low bar squatting. It takes a while to learn, and it seemed intimidating at first, but after I took the leap I was glad I did it. I could never squat without the pad until I started low bar squatting, and I never needed with low bar.
Great advice guys! I wear a tank top when I workout but will change it up for sure with bar squats. As far as the pad I’ll try without because I need all the control I can get and no slipping. I appreciate you all getting me prepared for this. No advice is too basic for me!!!
As much as I like to see women working out in tank tops, integrity compels me to second MarkKO’s recommendation of a heavy cotton t-shirt for squats. I also choose a bar with center knurling (the grippy texture you see on barbells). Some have a smooth center, which doesn’t grip against your heavy cotton t-shirt as well. A good squat bar will have about a 4 inch wide strip of knurling, right in the center of the bar.
Good luck figuring out your squat! Remember it is a basic human movement pattern that should be comfortable and natural. Difficult? Absolutely. Grueling? Sometimes. Joints on fire? Stop and figure out why.
Also keep in mind that the squat can look a lot different from person-to-person. Foot placement, hand placement, bar placement and different limb proportions mean that nobody squats exactly alike.
Lots of great squat info on this site, and lots of really good squatters too. Keep at it!
@twojarslave HA… that is my favorite workout top but I do own cotton tees too I do have a grippy bar at home and the gym both but have yet to squat with it. I could see where texture is very important. Thank you for letting me know not to get hung up on doing it exactly like others have. I want to make sure I’m doing it correctly but if the position is not a big deal then I’ll just go with it. I go to training tonight and who knows what he has planned for me. I would like to try it when I’m with him at least the first time.
This is excellent advice. It also means it can take a while to figure out exactly what combination of elements works for you so never ever worry if you don’t immediately take to squatting.
Sounds like this is going to be a rough new experience for me! I’m guessing it’s going to be hard to do and I’m not going to be lady like and get really upset at myself. Shit!!!
A lot of women take to it pretty easily. There’s a gal in my gym learning to squat right now. She’s had five kids, late 20’s, lean but not really strong. She’s what I’d call a natural squatter. Her squats look and feel fantastic, and she’s adding weight to the bar with confidence.
Now the trio of 30-something guys who probably haven’t assumed a squat position in decades, they need help, and lots of it. Instead they are giving advice to me and a guy who can bench press 100lbs more than any of them can deadlift. When they aren’t saying dumb things, they are doing dumb things with too much weight, presumably in an attempt to impress themselves or other gym goers.
@twojarslave sorry I went to reply and my cat (Rascal) hit my phone and it posted when I wasn’t finished.
Anyways what I was wanting to say is that’s great to hear. I hope I do well with it too! Mothers are extremely strong women and I am not one so maybe I’ll still be a whimp I will do my best and keep working my booty off.
I am not such a happy lady tonight because someone who I thought was a lovely person showed me how ugly they can be I guess that will be the fuel for my workout session tonight!!
Here’s hoping you use that frustration to productive means in the gym…but if it doesn’t feel all great, that’s OK, just get in and do the work. Emotional disturbances can do weird stuff to your gym performance - sometimes it’s fuel, sometimes it drags you down or kills your focus. So do what you can and keep plugging away.
@ActivitiesGuy I am a soft hearted chick and stuff upsets me easily when it turns out someone is a bad apple! Thank you for the support and smart advice. I could see where it could do more harm than good on my focus. I am going to be mindful to not let negative happen while I’m at the gym. I was just caught off guard and need to get it out of my system. Much appreciated Mr.!
@The_Myth You are very motivating and I’m now really pumped for it!!! I am probably going to attempt tomorrow night and see how it goes. I’ll let you know if it could be my new addiction Thank you for your comments and please keep them coming.
That’s freakin amazing @MarkKO HELL YES!!! Not only do I love Dave’s hard attitude but appreciate his detailed training. He broke everything way down. I’m going to read it a few more times before doing it. That was such an awesome reference to throw at me. I like how he also validated what @twojarslave said about positioning. You all are a wonderful help!!
I am officially entering beast mode!
I do have a grippy bar at home and the gym both but have yet to squat with it. I could see where texture is very important. Thank you for letting me know not to get hung up on doing it exactly like others have. I want to make sure I’m doing it correctly but if the position is not a big deal then I’ll just go with it. I go to training tonight and who knows what he has planned for me. I would like to try it when I’m with him at least the first time.
I will do my best and keep working my booty off.
I guess that will be the fuel for my workout session tonight!!
Thank you for your comments and please keep them coming.