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At the moment I do circuit training, but I'm hoping to work my way onto CBL. How do you learn to lift heavy safely? Can I just read Starting Strength and get out there? There are some other issues, like my gym has a grand total of one Olympic bars, and no squat rack. I'm pretty sure the personal trainers in there don't have a clue.So yep, locating a better gym and hiring a strength and conditioning coach is one option... Any other ideas?
At the moment I do circuit training, but I'm hoping to work my way onto CBL. How do you learn to lift heavy safely? Can I just read Starting Strength and get out there? There are some other issues, like my gym has a grand total of one Olympic bars, and no squat rack. I'm pretty sure the personal trainers in there don't have a clue.So yep, locating a better gym and hiring a strength and conditioning coach is one option... Any other ideas?
Well 5/3/1 and Starting Strength is a good beginner program. Shockwave as well is a good program to start with. I would locate a gym that has more equipment if possible.
I wouldn't even touch a bar until you have an appropriote level of strength and coordination and then you shouldn't even bother starting a program until you understand how to perform the basic lifts. There no sense in starting a program if you don't know what you're doing. There are other ways to build a solid base and get stronger without using a barbell which means lots of push-ups, chin-ups/pull-ups, jumps, etc.I apologize to Big Tex but Shockwave is not a beginner program as it utilizes some more advanced techniques. Starting Strength and 5/3/1 are worth considering but again, you have to actually learn the lifts before you get under the bar.
Yeah Ben I would agree, my mistake. I figured SW might be ok to start out with but thinking about it more getting form down is better way to go about it.
At the moment I do circuit training, but I'm hoping to work my way onto CBL. How do you learn to lift heavy safely? Can I just read Starting Strength and get out there? There are some other issues, like my gym has a grand total of one Olympic bars, and no squat rack. I'm pretty sure the personal trainers in there don't have a clue.So yep, locating a better gym and hiring a strength and conditioning coach is one option... Any other ideas?
What kind of stuff do you currently do for your cicuit training? Can you elaborate for us?Starting Strength is a good read and program no matter where you are in regards to lifting heavy. If you bodyweight squat is a mess I would start with goblet squats first to groove the pattern. Once you can do those with an appreciable amount of weight then you can likely move to using a bar.Not knowing your currently proficiency in the squat, bench and deadlift make it a bit hard to give you a solid plan of action. The more you can tell us the better!
Pushups, chin ups, inverted rows I'm fine with. Can definitely do theseAny recommendations for heavy lifting for lower body?
You're pretty limited without a squat rack. Are there at least squat stands?I'd start by finding a new gymThen if you can have somebody teach you how to squat/bench/deadlift great. If not, get on YouTube and watch some tutorials. Then video tape yourself from as many angles as possible. Try to get yourself to look like the people who know what they're doing.
Pushups, chin ups, inverted rows I'm fine with. Can definitely do theseAny recommendations for heavy lifting for lower body?
Fine with as in you know how to perform them or that you can do a fair amount with good form?Your best "bang for your buck" lower body lifts are going to be Deadlifts/RDLs and squats. Your posterior chain will thank you (so will your behind!).
I can do 3 chins (full extension), 1 pullup, 15 good form pushups, haven't tested inverted rows, but the form is pretty straight forwardOkay, I'm pretty confident with DLs (usually do 6-8 reps 45kg), it's squats that I think I have bad form with...
I can do 3 chins (full extension), 1 pullup, 15 good form pushups, haven't tested inverted rows, but the form is pretty straight forwardOkay, I'm pretty confident with DLs (usually do 6-8 reps 45kg), it's squats that I think I have bad form with...
That's good for your bodyweight and height (I went and checked your log). Do you have a way to video your form? It would be easier to tell how bad it is or what the problem is from that. If not, by starting strength and also try giving these videos a watch http://www.youtube.com/watch?v=2ME8gEN54Ao (there's seven parts).Feel free to send me a PM and I'd be happy to help.
Pushups, chin ups, inverted rows I'm fine with. Can definitely do theseAny recommendations for heavy lifting for lower body?
You could easily do dumbbell work with squats and deadlifts - smith machine as well.I read.Muscle and Fitness normal and Hers along with Oxygen are good magazines to read about form and learn different exercises. Kiefer's videos are also pretty cool...they show 46 exercises I believe.
Thanks Acarnovale, I videoed myself doing an air squat just now. Looks like the main issue is my hips won't go down to parallel. If I force them to, I have to lean forward making my back nearly parallel to the floor. Just had a look at Starting Strength's squat chapter and I think my squat looks comparable to this:
Thanks Acarnovale, I videoed myself doing an air squat just now. Looks like the main issue is my hips won't go down to parallel. If I force them to, I have to lean forward making my back nearly parallel to the floor. Just had a look at Starting Strength's squat chapter and I think my squat looks comparable to this:
Would you be able to post the video by chance? If you're having trouble with your hips clearing it could be that you need some soft tissue work on your hip flexors, glutes, and piriformis (I think that's how you spell it). Also, you might not be shoving your knees out.Also, try this warm-up before squatting. Pretty sure you can find a youtube video by seaching Defranco Agile 8.The Agile 8 1. Foam roll your IT band — Start just below your hip and roll up and down to your (outer) mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen "rolls" starting at your (outer) mid-thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.2. Foam roll your adductors — Start just below the crease of your hip and roll up and down your (inner) mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen "rolls" starting at your (inner) mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas.3. Glute/piriformis myofacsial release with a tennis ball — Take the tennis ball and sit on one your left butt cheek with a slight tilt. Cross your left leg. Roll for 30 seconds or so. Switch cheeks and repeat. Feel free to cry.4. Rollovers into "V" sits — Perform ten reps.*5. Fire hydrant circles — Perform ten forward circles and ten backward circles with each leg.*6. Mountain climbers — 20 total reps.*7. Groiners — Perform ten reps. Hold the last rep for ten seconds. Make sure to push your knees out with your upper arms while dropping your butt down.*8. Static hip flexor stretch — Perform 3 sets of 10 seconds on each leg. Complete all three sets on one side before moving to the other.
Anyone hear of Pavel's 40 program? It's a low volume whole body workout.I think if you're just starting out this would be a good routine for you.4-5 days a week after warming up you would do 2 sets of bench press x5 reps, 2 sets of dead lifts x 5 reps,2 sets of squats for 5 reps,2 sets of pull ups or assisted pull ups for 5 reps. You will do this every workout for 40 days. It's only 10 sets so with 1:30- 2 minute rest periods you'll be in and out fast. You will learn the basics very quickly and develop a solid base of strength for when you're ready for more. Make sure you get someone with experience or a trainer that knows something to get you started if any of these excercies are unfamiliar to you.Also never forget "heavy" is relative. What I consider heavy and anyone else considers heavy are totally different. Always go with a weight you have complete control over. Squeeze and flex the muscles and crush whatever you're holding onto for dear life even if it feels a little "light" through the entire range of motion and you will get stronger.
Not sure how to upload the vid, but this is the lowest point for my air squats. I like the sound of that 40 day program. Looks pretty simple and it will be easy to monitor progress. Can I do it while I'm on CNS or should I flip to CBL?
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