Hey all.
Started lifting and i was wondering which would be my best bet for progression each session. Should i lift a bit more weight for an exercise or do a few more reps?
For instance, on my last (A) session i did bulgarian split squats for 3 sets of 8 with 30 pounds (plus 1-2 warm up sets with a lighter load).
Should i jump to 35-40 pounds or go for sets of 10 with the same weight first since i am just starting out? I guess the answer probably varies depending on muscle groups but i would love some feedback.
Also, while i know i should pick a proven program and stick with, i think the most important thing for me right now is just getting into the habit of hitting the gym regulary, “rehabing” by left shoulder and getting my movement patterns down.
I really want to do Starting Strength but really, i think i should avoid the bench for a bit and i still cannot squat or DL with nuetral spine so i don’t think it would be the best just yet.
I have though about WSFSB because it offers so much freedom in exercise selection (i can do lumberjack squats instead of traditional for the max effort etc)but have heard it is for intermediate lifters. Should i just go for it?
With that said, here is the split i am doing based upon exercises that i found comfortable to do, make me feel better after doing them and address weakness/injuries i may have.
A
bulgarian split squat
1 arm bent-row
RDL
push ups/face pull superset
turkish get up
B
lumberjack squat with a push(i love these)
reverse lunge
inverted row
overhead press
reverse curls or something
I end each session with a circuit for my RC and scapula and maybe throw in some vanity stuff; mostly curls
For reps i am just sticking with a traditional 3x8 or similar depending on how i feel which brings me back to my original question!
Let me know what you all think.
Thanks
As long as you can do more weight then that’s how you should progress. When you can’t add weight go for more reps and add weigh when you can. For example if you make your goal of 8 reps this time, next time go up by 5 lbs. If you make 8 again, go up 5 more. If you make 6 or 7 hold the weight where it is until you make 8 again and them put the weight up.
Make your priority your rehab. get yourself pain free. Don’t try to increase the weight at the expense of risking further injury.
An intermediate program (WS4SB)is merely a slower progression than a beginner program (Starting Strength). It really doesn’t matter which you do, as long as you get the results you want.
Just got back from the gym and progressed using heavier weights. So far so good
But i was wondering something: With a program like Starting Strength, must i use the exact exercises that are given or can i use variations of them that i am comfortable using with the same loading paremeters? I
So, can i substitute the lumberjack squat, lumberjack OH press and rack pull instead of the full squat, OH press and deadlift until my issues are sorted out (i would just ditch the bench totally for now and stick to max reps on push ups)?
Why would or wouldnt this work?
You can substitute. If you can’t get low enough to Squat and deadlift properly you should be taking steps to correct your problem. When you can, switch to the recommended exercises even if you have to start with baby weights again.
[quote]stuward wrote:
You can substitute. If you can’t get low enough to Squat and deadlift properly you should be taking steps to correct your problem. When you can, switch to the recommended exercises even if you have to start with baby weights again. [/quote]
Cool, good to hear.
Yeah, the mobility issue is pretty big for me but i am working on it. Something like the LJ squat feels great to me because it really allows me to hold form throughout. Lately i have been doing some empty bar back or front squats after my LJ sets and it feels like my form is spot on.
For whatever reason full squat is killing my hips on the outside; i do not feel the movement anywhere but there. I think i have a hard time “setting” (or bacing, i actually posted another thread inquiring about this) my core so when i dip into the squat all the weight is being help up at my hips or something. With the LJ i throw in a press at the top and it is so much easier for me to activate the supporting core muscles this way. I can keep them engaged throughout the movement when doing this. I get the same feeling when pressing overhead.
I guess the change of leverage helps me brace better. I hope that after awhile my core will be strong enough to support the movment in a full (or any other) squat position. Even after a few sessions i can already feel a difference when riding my bike or even getting out of a chair.
[quote]stuward wrote:
You can substitute. If you can’t get low enough to Squat and deadlift properly you should be taking steps to correct your problem. When you can, switch to the recommended exercises even if you have to start with baby weights again. [/quote]
I agree.
The problem with exercises like lumberjack squats is that they don’t allow you to use enough weight to really overload the lower body. If you can press the weight overhead, then it’s probably not enough stress on the lower body to cause a significant size increase.
If you’ve really got mobility/stability issues, then definitely work on them. You want to get to the point where you can squat ASAP. And to be honest, you really shouldn’t have any problem deadlifting. That’s not an exercise that takes a lot of mobility. Rack pulls are great for really overloading the upper back, and I’m a big fan of them. But, deads from the floor will give you “more bang for your buck” so to speak (meaning they will involve more musculature to a greater extent and probably lead to more over all growth).
Just leave your ego at the door and use weights that you can handle. There is no better way to develop the strength/stability/mobility for an exercise than actually doing that exercise.
One last thing, do not substitute push-ups for bench press (unless perhaps push-ups are very difficult for you). Push-ups don’t allow for a good progression weight wise, even if you have someone to actually put the plates on your back. Instead, I’d substitute DB variations, or dips (which allow you to use a weight belt for added resistance) for BB bench.
If you reach your target rep range (whatever that might be), then next time add weight. The only times I’d suggest not adding weight would be:
if you fail to reach your target rep range
if you just barely reach your rep range, and fear injury if you try to up the weight the next time (in other words you know that more weight will cause your form to go to hell and increase the risk of injury)
[quote]Sentoguy wrote:
stuward wrote:
You can substitute. If you can’t get low enough to Squat and deadlift properly you should be taking steps to correct your problem. When you can, switch to the recommended exercises even if you have to start with baby weights again.
I agree.
The problem with exercises like lumberjack squats is that they don’t allow you to use enough weight to really overload the lower body. If you can press the weight overhead, then it’s probably not enough stress on the lower body to cause a significant size increase.
If you’ve really got mobility/stability issues, then definitely work on them. You want to get to the point where you can squat ASAP. And to be honest, you really shouldn’t have any problem deadlifting. That’s not an exercise that takes a lot of mobility. Rack pulls are great for really overloading the upper back, and I’m a big fan of them. But, deads from the floor will give you “more bang for your buck” so to speak (meaning they will involve more musculature to a greater extent and probably lead to more over all growth).
Just leave your ego at the door and use weights that you can handle. There is no better way to develop the strength/stability/mobility for an exercise than actually doing that exercise.
One last thing, do not substitute push-ups for bench press (unless perhaps push-ups are very difficult for you). Push-ups don’t allow for a good progression weight wise, even if you have someone to actually put the plates on your back. Instead, I’d substitute DB variations, or dips (which allow you to use a weight belt for added resistance) for BB bench.[/quote]
Thanks for the response. maybe i’ll give the squats another shot this Friday when i hit the gym; i really want to get them down already. It seems the main issue, really, i am having with them is pain outside my hips as i descend. It kind of hurts enough to where i cannot even focus on the lift itslef because it feels like i am messing something up. It happens when i do a bodyweight squat as well (or for that matter, when i am sitting and lifting one leg up to cross over the other). Also, the day after i squat my hamstrings and groin/adductor area is brutally, brutally sore and i wonder why i am not feeling the movemnt anywhere else (BTW the way, i am only working with 85 pounds or so). Any thoughts?
Thanks
teaches to squat. I’d really reccomend doing goblet style squats with a DB. Worked like a charm to get me into the habit of sitting back and pushing my knees out.
As far as other squat tips: do it more often. Remember that “third world squat” article? Do what it suggests, and hold the bottom position often. Or just do body weight squats often when you have a few spare minutes. You’ll be strengthening muscles and working on form without having to worry about the weight on your back.
Good luck!
EDIT: one more thing, http://www.T-Nation.com/readArticle.do?id=1778726&cr
Try to incorperate those drills into your warm up. It’s going to be challenging, but well worth your time. Especially the split, lateral and rotation squats. The ankle mobility stuff is great too.
