I need help from lifters
08-20-10 | 02:58 PM
#1
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From: Acton, MA (20 miles west of Boston) - GORGEOUS cycling territory!
Bikes: 2007 Specialized Roubaix Elite Triple - 1st ride = century 9/19/2010 , Ultegra
I need help from lifters
At the gym I am switching over from machines to free weights. I'm planning to try and follow The New Rules of Lifting by Lou Schuler & Alwyn Cosgrove. Exercise 1 of Workout A and I'm already running into problems! I guess it's hard to teach an old Doug new tricks.
You responders can warn and reassure. So I ask my questions, even though I am literally on day one.
I am into cycling, but I also want to beef up my body a little. Three months ago I could just barely do one push-up and a chin-up was out of the question.
Doug
You responders can warn and reassure. So I ask my questions, even though I am literally on day one.
I am into cycling, but I also want to beef up my body a little. Three months ago I could just barely do one push-up and a chin-up was out of the question.
- I think the first problem is simply teaching my body to be more flexible and adapt. The squat makes my shoulders sore from holding the bar behind my neck (I use a pad to make the bar more comfortable). The second exercise is the squat thrust. After each set of reps I walk forward to hang the bar on the pegs. By the time I had finished 2 sets of 15 reps on each, I have to almost un-wind shoulders from the bar.
- My bending knee on the squat thrust moves side to side - I need to really concentrate to keep it aligned straight (I'm looking into a mirror). I assume this will get better with more experience.
- the other exercises in Workout A were two-poing dumbell row with elbow out, push-ups, and Swiss-ball crunches.
- Workout B has deadlift, step-up, dumbell one-arm shoulder press, close-grip lat pulldown, and reverse crunch.
- They suggest one Workout A and one Workout B each week to break in.
- Pictures always make threads more interesting...
Doug
08-21-10 | 04:32 AM
#2
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No matter how strong/weak your back muscles (traps) the bar should never hurt no matter how much weight is on it when doing a back squat, put the bar further back along the traps and squeeze your shoulder-blades together, try to not use a pad or towel, be careful of your neck and spine, pain = damage.
Point your toes out to avoid wobbling knees, you need a firm base for your feet.
Point your toes out to avoid wobbling knees, you need a firm base for your feet.
08-21-10 | 06:34 AM
#3
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From: Central New Jersey
1) Your bike looks too small
2) You should be concentrating on weight loss, not bulking up, you're too heavy
3) For every weight exercise you need to do the counter stretching exercise
4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week
5) Consider calf exercises such as toe lifts
6) Dump the behind the neck squat and do a dead lift instead
7) Elbow out rows? Your arm and weight should be parallel to your body
8) What about core exercises? What about ab exercises?
9) For flexibility consider yoga, not weight lifting
2) You should be concentrating on weight loss, not bulking up, you're too heavy
3) For every weight exercise you need to do the counter stretching exercise
4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week
5) Consider calf exercises such as toe lifts
6) Dump the behind the neck squat and do a dead lift instead
7) Elbow out rows? Your arm and weight should be parallel to your body
8) What about core exercises? What about ab exercises?
9) For flexibility consider yoga, not weight lifting
08-21-10 | 08:57 AM
#4
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From: Ontario
Doug, sounds like a solid lifting plan - all the major movements are covered. Although, I would swap out swiss ball crunches for regular / weighted situps and reverse hypers or back/hip extensions in place of the reverse crunch. But, that's just me. With regard to the squat bar position hurting follow the advice from Body Fortress - pull your shoulders back and find the bar groove.
Kudos on you for wanting to be stronger - nothing wrong with being 200 lbs.
Aaron
Kudos on you for wanting to be stronger - nothing wrong with being 200 lbs.
Aaron
08-21-10 | 01:22 PM
#5
Faster than yesterday
Joined: Sep 2008
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From: Evanston, IL
I've read through that book, and it seems pretty solid. The only criticism I have is that, as you have noticed, some exercises don't work as well for some people, and substitute exercises aren't really provided. Being older generally means less flexibility, and it can make certain movements difficult.
The barbell back squat is a good example. Great exercise, provided you can do it with good form, and its results are difficult to replicate elsewhere. My guess, from your description, is that it is difficult for you to point your elbows far enough back to create the shelf you need for comfort in this lift. You shouldn't dislocate your shoulders to make it work. Find another, similar exercise in which you can load yourself differently. If your gym has a hex bar, for example, it isn't the same, but can be a good substitute. Hack squats can be good, too. Step-ups and lunges, either loaded in the hands or behind the back, are also useful.
With limited flexibility in your shoulders, compounded with increased thoracic kyphosis and a head-forward posture (common with advancing age), it can be nearly impossible for one to do the back squat with good form and comfort. Don't know if this contributes to your issues, but I've seen it in older trainees.
As for rowing with elbows out: it's a valid variation, but I wouldn't say it's the standard. Elbows in is more common. Also, if done through a full ROM, lifting can actually increase flexibility, so don't worry it's hurting you there.
The knee issue with the squat thrust, an any squatting movement is common. You definitely do not want it tracking inward. Pointing the foot out a bit (just a bit) helps some. Another exercise you can do, that usually works with my clients almost immediately, is to perform the exercise with an exercise band around your legs just above the knee. Since you have to push out to keep them stable, it establishes the proper knee stabilizing motor patterns pretty quickly. Lunges in various directions help with this, too.
Congratulations on starting with weight training.
The barbell back squat is a good example. Great exercise, provided you can do it with good form, and its results are difficult to replicate elsewhere. My guess, from your description, is that it is difficult for you to point your elbows far enough back to create the shelf you need for comfort in this lift. You shouldn't dislocate your shoulders to make it work. Find another, similar exercise in which you can load yourself differently. If your gym has a hex bar, for example, it isn't the same, but can be a good substitute. Hack squats can be good, too. Step-ups and lunges, either loaded in the hands or behind the back, are also useful.
With limited flexibility in your shoulders, compounded with increased thoracic kyphosis and a head-forward posture (common with advancing age), it can be nearly impossible for one to do the back squat with good form and comfort. Don't know if this contributes to your issues, but I've seen it in older trainees.
As for rowing with elbows out: it's a valid variation, but I wouldn't say it's the standard. Elbows in is more common. Also, if done through a full ROM, lifting can actually increase flexibility, so don't worry it's hurting you there.
The knee issue with the squat thrust, an any squatting movement is common. You definitely do not want it tracking inward. Pointing the foot out a bit (just a bit) helps some. Another exercise you can do, that usually works with my clients almost immediately, is to perform the exercise with an exercise band around your legs just above the knee. Since you have to push out to keep them stable, it establishes the proper knee stabilizing motor patterns pretty quickly. Lunges in various directions help with this, too.
Congratulations on starting with weight training.
08-21-10 | 05:53 PM
#6
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Squats: get rid of the pad. The weight should rest naturally. If you can't find a spot where it doesn't hurt, you're using too much weight for now. FWIW, though, if you go heavy enough, it will still hurt. I used to get a nice squat bruise right across my shoulders back in my competitive powerlifting days. Also, do NOT point your toes in a different direction than where your knees are pointing. When you drop, your knees should track right over your feet and you should feel absolutely no twisting in your knees or ankles. And make sure you keep your head up. Try looking up as you squat if you have to.
Lunges (stepping forward with one leg and bending it with a bar on your shoulders is a 'lunge'): if you can't keep your knee steady, you're using too much weight.
Lunges (stepping forward with one leg and bending it with a bar on your shoulders is a 'lunge'): if you can't keep your knee steady, you're using too much weight.
08-21-10 | 09:45 PM
#7
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From: Acton, MA (20 miles west of Boston) - GORGEOUS cycling territory!
Bikes: 2007 Specialized Roubaix Elite Triple - 1st ride = century 9/19/2010 , Ultegra
Squat
Achoo - I am not using too much weight - I'm using the bar plus 30#! Tadawdy seems to have it exactly right - the problem is my shoulders simply don't rotate back very far (I really notice when I use the reverse fly [?] machine). The gym does have a hex bar. But I thought one of the big things about the squat was stabilizing everything with your body to keep the bar balanced on the shoulders - don't I lose most of that with the hex bar (I am assuming I only lift the bar to mid thigh)?
Thrust/Lunge
I'm not defining or defending terms, I am just using the words used in the book. Achoo - I said my knee wasn't quaking - it's not too much weight, it's just unsteady, presumably because my body isn't used to making that motion. I asked about it because I wanted to verify that it was important to keep it steady (you all say "yes"). When Tadawdy talks about using the band, what do I attach the other end of the band to? Or are you talking about it as an alternative, not connected to doing a squat thrust/lunge?
Achoo - I am not using too much weight - I'm using the bar plus 30#! Tadawdy seems to have it exactly right - the problem is my shoulders simply don't rotate back very far (I really notice when I use the reverse fly [?] machine). The gym does have a hex bar. But I thought one of the big things about the squat was stabilizing everything with your body to keep the bar balanced on the shoulders - don't I lose most of that with the hex bar (I am assuming I only lift the bar to mid thigh)?
Thrust/Lunge
I'm not defining or defending terms, I am just using the words used in the book. Achoo - I said my knee wasn't quaking - it's not too much weight, it's just unsteady, presumably because my body isn't used to making that motion. I asked about it because I wanted to verify that it was important to keep it steady (you all say "yes"). When Tadawdy talks about using the band, what do I attach the other end of the band to? Or are you talking about it as an alternative, not connected to doing a squat thrust/lunge?
08-21-10 | 09:55 PM
#8
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From: Acton, MA (20 miles west of Boston) - GORGEOUS cycling territory!
Bikes: 2007 Specialized Roubaix Elite Triple - 1st ride = century 9/19/2010 , Ultegra
1) Your bike looks too small - yes, 2 CM, but I'm making do until spring
2) You should be concentrating on weight loss, not bulking up, you're too heavy - yes, I've lost 17# so far but I don't mind "bulking up" slightly, the weight I want to lose is belly fat!
3) For every weight exercise you need to do the counter stretching exercise - this book seems pretty serious - I don't know enough to pick & choose and create my own program
4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week - don't know why, although I ride 5 days and do gym on the other two
5) Consider calf exercises such as toe lifts - I'll look these up, but see answer to #3
6) Dump the behind the neck squat and do a dead lift instead - I might need to do this
7) Elbow out rows? Your arm and weight should be parallel to your body - I'm not sure what you mean
8) What about core exercises? What about ab exercises? - what are ball scrunches and reverse scrunches?
9) For flexibility consider yoga, not weight lifting - I wasn't looking at lifting to improve flexibility - that seems like a separate area - I do some stretching for that
2) You should be concentrating on weight loss, not bulking up, you're too heavy - yes, I've lost 17# so far but I don't mind "bulking up" slightly, the weight I want to lose is belly fat!
3) For every weight exercise you need to do the counter stretching exercise - this book seems pretty serious - I don't know enough to pick & choose and create my own program
4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week - don't know why, although I ride 5 days and do gym on the other two
5) Consider calf exercises such as toe lifts - I'll look these up, but see answer to #3
6) Dump the behind the neck squat and do a dead lift instead - I might need to do this
7) Elbow out rows? Your arm and weight should be parallel to your body - I'm not sure what you mean
8) What about core exercises? What about ab exercises? - what are ball scrunches and reverse scrunches?
9) For flexibility consider yoga, not weight lifting - I wasn't looking at lifting to improve flexibility - that seems like a separate area - I do some stretching for that
08-22-10 | 12:50 AM
#9
Faster than yesterday
Joined: Sep 2008
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From: Evanston, IL
The gym does have a hex bar. But I thought one of the big things about the squat was stabilizing everything with your body to keep the bar balanced on the shoulders - don't I lose most of that with the hex bar (I am assuming I only lift the bar to mid thigh)?
When Tadawdy talks about using the band, what do I attach the other end of the band to? Or are you talking about it as an alternative, not connected to doing a squat thrust/lunge?
To clarify: no matter your foot position, your knees should track over your feet. For many people, turning the feet slightly seems to encourage this if they have trouble at first.
08-22-10 | 02:08 AM
#10
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https://www.liamrosen.com/fitness.html
https://startingstrength.wikia.com/wi..._Strength_Wiki
read these sources first- theyre the best out there. Starting strength is the best program for beginners and most intermediate lifters. dont do any other crap exercise program out there that are loaded with isolation exercises- its a waste of energy and lead to muscle imbalances. you want your program to consist of compound exercises- primarily of which being the squat, deadlift, press, benchpress, and chinups.
my father was a professional soccer/football player and i played soccer and basket ball throughout college. i have lifted for years to supplement my athletic stamina.
also, dont listen to the BS that some of the people were telling you- losing weight requires a healthy diet and proper excercise from cardio AND weight lifting. lifting weights burns fat and promotes muscle growth and protects your joints. in fact, EVERYONE should be lifting weights no matter what lifestyle they live.
focus on proper form over lifting heavy weights. if you feel a pain, its either because of improper form or that you are being an egomaniac and lifting more weight than you can handle
https://startingstrength.wikia.com/wi..._Strength_Wiki
read these sources first- theyre the best out there. Starting strength is the best program for beginners and most intermediate lifters. dont do any other crap exercise program out there that are loaded with isolation exercises- its a waste of energy and lead to muscle imbalances. you want your program to consist of compound exercises- primarily of which being the squat, deadlift, press, benchpress, and chinups.
my father was a professional soccer/football player and i played soccer and basket ball throughout college. i have lifted for years to supplement my athletic stamina.
also, dont listen to the BS that some of the people were telling you- losing weight requires a healthy diet and proper excercise from cardio AND weight lifting. lifting weights burns fat and promotes muscle growth and protects your joints. in fact, EVERYONE should be lifting weights no matter what lifestyle they live.
focus on proper form over lifting heavy weights. if you feel a pain, its either because of improper form or that you are being an egomaniac and lifting more weight than you can handle
08-22-10 | 02:36 AM
#11
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Oops...forgot to mention....
if you have a history of injury or bad knees etc, be very careful and adjust the starting strength program as needed (ie if you cant safely squat find an alternative like like machine curls)
im not sure how old you are, but i know bones begin to decalcify past a certain age which increases likelihood of bone and joint injuries. just be careful and err on the side of safety over increasing reps/weight.
if you have a history of injury or bad knees etc, be very careful and adjust the starting strength program as needed (ie if you cant safely squat find an alternative like like machine curls)
im not sure how old you are, but i know bones begin to decalcify past a certain age which increases likelihood of bone and joint injuries. just be careful and err on the side of safety over increasing reps/weight.
08-24-10 | 03:56 PM
#12
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From: Washington
Bikes: MTB Agressor for now.
1) Your bike looks too small
2) You should be concentrating on weight loss, not bulking up, you're too heavy
This is such a subjective comment and a rude one at that. You can focus on whatever you want. By building muscle one will burn more calories of fat which aids in weight loss. Although the rep ranges you are doing are more for endurance. Which is good because you are still a beginner lifter. One thing to remember is if you havn't lifted much weights that your muscle and bone mass will not be the same as when you were younger and they will take longer to respond to training.
3) For every weight exercise you need to do the counter stretching exercise
Agreed, if you do a squat you want to do something like a deadlift to work the opposing muscle.
4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week
Wrong, mens peak bone mass is around age 50-55 so if he quits lifting he will lose bone mass a lot faster than a younger athlete who doesn't have to worry about endurance exercise affecting bone mass as much. At later ages one needs weight bearing exercise (lifting weights or manual labor) as opposed to non weight bearing exercise (running, biking, swimming) to help bone mass stay the same, increase and or decrease the rate of bone loss.
5) Consider calf exercises such as toe lifts
Worry about getting into the general part of lifting weights, you are already using your calves during your other leg exercises. Wait till you are in a little bit better shape to add exercises.
7) Elbow out rows? Your arm and weight should be parallel to your body
Elbow out rows will work the rear deltoids instead of the lats. Elbows out are not hard on the joints and there are many ways to do several exercises that are beneficial to the body.
8) What about core exercises? What about ab exercises?
A squat and push ups work the core pretty well, hes not a bodybuilder anyways. He is a beginner exerciser where his main focus should be to get the general lifts down before progressing to more difficult exercises. He also had a swiss ball crunch which works the abs...
9) For flexibility consider yoga, not weight lifting
2) You should be concentrating on weight loss, not bulking up, you're too heavy
This is such a subjective comment and a rude one at that. You can focus on whatever you want. By building muscle one will burn more calories of fat which aids in weight loss. Although the rep ranges you are doing are more for endurance. Which is good because you are still a beginner lifter. One thing to remember is if you havn't lifted much weights that your muscle and bone mass will not be the same as when you were younger and they will take longer to respond to training.
3) For every weight exercise you need to do the counter stretching exercise
Agreed, if you do a squat you want to do something like a deadlift to work the opposing muscle.
4) You should not be doing leg exercises during biking season unless you haven't ridden twice that week
Wrong, mens peak bone mass is around age 50-55 so if he quits lifting he will lose bone mass a lot faster than a younger athlete who doesn't have to worry about endurance exercise affecting bone mass as much. At later ages one needs weight bearing exercise (lifting weights or manual labor) as opposed to non weight bearing exercise (running, biking, swimming) to help bone mass stay the same, increase and or decrease the rate of bone loss.
5) Consider calf exercises such as toe lifts
Worry about getting into the general part of lifting weights, you are already using your calves during your other leg exercises. Wait till you are in a little bit better shape to add exercises.
7) Elbow out rows? Your arm and weight should be parallel to your body
Elbow out rows will work the rear deltoids instead of the lats. Elbows out are not hard on the joints and there are many ways to do several exercises that are beneficial to the body.
8) What about core exercises? What about ab exercises?
A squat and push ups work the core pretty well, hes not a bodybuilder anyways. He is a beginner exerciser where his main focus should be to get the general lifts down before progressing to more difficult exercises. He also had a swiss ball crunch which works the abs...
9) For flexibility consider yoga, not weight lifting
As for the bar hurting your neck it should not rest on the upper spine, it should rest on the traps. When beginning the weight will not feel good on the traps and they usually will get sore. However, using a pad for protection isn't a negative thing to do. Just make sure your knees don't go over your toes when squatting. This puts extra pressure on the knees. Don't give up, it is worth every minute spent doing exercise for ones health.
08-24-10 | 03:58 PM
#13
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Joined: Oct 2007
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From: Washington
Bikes: MTB Agressor for now.
I've read through that book, and it seems pretty solid. The only criticism I have is that, as you have noticed, some exercises don't work as well for some people, and substitute exercises aren't really provided. Being older generally means less flexibility, and it can make certain movements difficult.
The barbell back squat is a good example. Great exercise, provided you can do it with good form, and its results are difficult to replicate elsewhere. My guess, from your description, is that it is difficult for you to point your elbows far enough back to create the shelf you need for comfort in this lift. You shouldn't dislocate your shoulders to make it work. Find another, similar exercise in which you can load yourself differently. If your gym has a hex bar, for example, it isn't the same, but can be a good substitute. Hack squats can be good, too. Step-ups and lunges, either loaded in the hands or behind the back, are also useful.
With limited flexibility in your shoulders, compounded with increased thoracic kyphosis and a head-forward posture (common with advancing age), it can be nearly impossible for one to do the back squat with good form and comfort. Don't know if this contributes to your issues, but I've seen it in older trainees.
As for rowing with elbows out: it's a valid variation, but I wouldn't say it's the standard. Elbows in is more common. Also, if done through a full ROM, lifting can actually increase flexibility, so don't worry it's hurting you there.
The knee issue with the squat thrust, an any squatting movement is common. You definitely do not want it tracking inward. Pointing the foot out a bit (just a bit) helps some. Another exercise you can do, that usually works with my clients almost immediately, is to perform the exercise with an exercise band around your legs just above the knee. Since you have to push out to keep them stable, it establishes the proper knee stabilizing motor patterns pretty quickly. Lunges in various directions help with this, too.
Congratulations on starting with weight training.
The barbell back squat is a good example. Great exercise, provided you can do it with good form, and its results are difficult to replicate elsewhere. My guess, from your description, is that it is difficult for you to point your elbows far enough back to create the shelf you need for comfort in this lift. You shouldn't dislocate your shoulders to make it work. Find another, similar exercise in which you can load yourself differently. If your gym has a hex bar, for example, it isn't the same, but can be a good substitute. Hack squats can be good, too. Step-ups and lunges, either loaded in the hands or behind the back, are also useful.
With limited flexibility in your shoulders, compounded with increased thoracic kyphosis and a head-forward posture (common with advancing age), it can be nearly impossible for one to do the back squat with good form and comfort. Don't know if this contributes to your issues, but I've seen it in older trainees.
As for rowing with elbows out: it's a valid variation, but I wouldn't say it's the standard. Elbows in is more common. Also, if done through a full ROM, lifting can actually increase flexibility, so don't worry it's hurting you there.
The knee issue with the squat thrust, an any squatting movement is common. You definitely do not want it tracking inward. Pointing the foot out a bit (just a bit) helps some. Another exercise you can do, that usually works with my clients almost immediately, is to perform the exercise with an exercise band around your legs just above the knee. Since you have to push out to keep them stable, it establishes the proper knee stabilizing motor patterns pretty quickly. Lunges in various directions help with this, too.
Congratulations on starting with weight training.
08-24-10 | 04:03 PM
#14
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Joined: Oct 2007
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From: Washington
Bikes: MTB Agressor for now.
Oops...forgot to mention....
if you have a history of injury or bad knees etc, be very careful and adjust the starting strength program as needed (ie if you cant safely squat find an alternative like like machine curls)
im not sure how old you are, but i know bones begin to decalcify past a certain age which increases likelihood of bone and joint injuries. just be careful and err on the side of safety over increasing reps/weight.
if you have a history of injury or bad knees etc, be very careful and adjust the starting strength program as needed (ie if you cant safely squat find an alternative like like machine curls)
im not sure how old you are, but i know bones begin to decalcify past a certain age which increases likelihood of bone and joint injuries. just be careful and err on the side of safety over increasing reps/weight.
08-24-10 | 08:16 PM
#16
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From: Acton, MA (20 miles west of Boston) - GORGEOUS cycling territory!
Bikes: 2007 Specialized Roubaix Elite Triple - 1st ride = century 9/19/2010 , Ultegra
OP here - Profound thanks for all your thoughtful replies. I went to the gym yesterday and did Workout B, which includes a dead-lift and dumbbell presses (alternating arms). Out of curiousity, I went to the rack to experiment with squats. I didn't add any weight. Man, it was very painful. I found I kept pushing my hands outward - all the way to the weight stops (makes putting it back on the rack tough).
So tonight I grabbed a 4' wood dowel (broomstick diameter) and I just couldn't get it to rest on the back of my neck/shoulders. My shoulders just don't want to go back sharply enough to get them in line with the back of my neck. I had my wife (59) and son (24) try - no problem. Further experiments included spreading my arms and pushing back as far as possible - I can only get my elbows slightly farther back than the plane of my body.
So the problem is I'm deformed! And I will have to find a squat substitute exercise.
So tonight I grabbed a 4' wood dowel (broomstick diameter) and I just couldn't get it to rest on the back of my neck/shoulders. My shoulders just don't want to go back sharply enough to get them in line with the back of my neck. I had my wife (59) and son (24) try - no problem. Further experiments included spreading my arms and pushing back as far as possible - I can only get my elbows slightly farther back than the plane of my body.
So the problem is I'm deformed! And I will have to find a squat substitute exercise.
08-24-10 | 08:51 PM
#17
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From: Washington
Bikes: MTB Agressor for now.
After you strengthen your upper back muscles and loosen up your ab muscles you will have a much better shelf and possibility of completing the lift. Don't get discouraged, just make it a future goal to accomplish. Remember this we all start somewhere and the journey we go alone is always remembered.
You can do some posture techniques to help out your posture. If you stand against a wall with your back to the wall and try to pull your shoulder blades as far back to the wall as possible with our hands on your chest and your knees bent it will help improve your posture. Do this for 2 minutes a day several times a day and you'll be shocked at how your posture changes in only a little time. Remember though that it took time to get your body in the form it holds right now so it wont just be an instant change, it will take time.
Also remember to stop exercises if they start to hurt. There is good pain and bad pain. Never try to lift though bad pain.
You can do some posture techniques to help out your posture. If you stand against a wall with your back to the wall and try to pull your shoulder blades as far back to the wall as possible with our hands on your chest and your knees bent it will help improve your posture. Do this for 2 minutes a day several times a day and you'll be shocked at how your posture changes in only a little time. Remember though that it took time to get your body in the form it holds right now so it wont just be an instant change, it will take time.
Also remember to stop exercises if they start to hurt. There is good pain and bad pain. Never try to lift though bad pain.
08-25-10 | 10:25 PM
#18
Dan J
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From: Iron Mountain, MI
Bikes: 1974 Stella 10 speed, 2006 Trek Pilot 1.2
I've read that book. Some interesting ideas. But some of the routines don't make a lot of sense, IMO. I wouldn't get too hung up on following the routines exactly. I also found it a little lacking on proper form instruction. For an exercise like squats, proper form is critical. The best book I've ever read on lifting form and lifting in general (and I've read a lot, including Arnold's encyclopedia) is "Starting Strength" by Rippetoe. I would highly recommend it to any one who is or wants to be serious about lifting, whether you're new to it or have been lifting for years.
08-26-10 | 07:59 AM
#19
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+1 on the Starting Strength wiki. "Starting Strength" is also a book and if you go look at the reviews on Amazon (195 5 star and 12 4 star!) you might just want to get it. It's what I read when I was getting started. Very good for beginners and intermediates.
08-26-10 | 05:15 PM
#20
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From: Washington
Bikes: MTB Agressor for now.
Getting the basic lifts down is the most important for beginners. I say watch many videos on several different lifts to see the proper form. Avoid anything saying power lifting. There are a lot of good squat videos online of multiple different variations. It is hard to explain a proper form for a lift compared to watching it visually.
08-31-10 | 06:59 PM
#21
Senior Member
Joined: Oct 2002
Posts: 8,952
Likes: 1,513
From: Southern Maine
You are stiff, so am I.
I'm in PT at the moment, and when I started the therapist said I was rounding my back at the bottom of a squat.
It's a lack of flexibility in the lower leg/feet. I suspect you have it as well.
Couple thoughts, you sound like you need more flexibility overall, time to make stretching
a big deal.
There are lots of alternative exercises you can do while getting more flexible.
Here's some shoulder therapy exercises I like
https://www.youtube.com/watch?v=A0ONH...eature=related
Stretch after you ride, right after. Start by swinging your leg in increasing circles in from of you and then off to the side.
Then do a several leg stretches concentrating on hams, quads, calf,soleus and a couple for your feet.
Get Stretching by Andersen if you need help.
https://www.amazon.com/Stretching-20t...3303144&sr=1-2
One stretch I do is I put my foot on the kitchen counter. I then lean into it, putting my foot further back each time.
Go easy stretching, patience is the key here.
Hard to suggest a leg workout because I don't know what you can handle. Step ups are safe,
and good enough that Lance does them. Keep the knee stable or lower the platform or do something else...
Lean against a sofa sitting on the floor. Put a weight in your lap and then do pelvic thrusts slowly.
You want the torso straight at the top, and don't go all the way down, just go back and forth.
When you get better, do them with one leg.
One last suggestion, get a trainer to go over technique and teach you the basics.
It's cheaper than Doctors, trust me on that one.
PerformanceU on Youtube as some great exercises, and a good video on how to squat.
One last thing, and I've made the same mistake myself, the bike is small for you.
Eventually you will want one that fits.
I'm in PT at the moment, and when I started the therapist said I was rounding my back at the bottom of a squat.
It's a lack of flexibility in the lower leg/feet. I suspect you have it as well.
Couple thoughts, you sound like you need more flexibility overall, time to make stretching
a big deal.
There are lots of alternative exercises you can do while getting more flexible.
Here's some shoulder therapy exercises I like
https://www.youtube.com/watch?v=A0ONH...eature=related
Stretch after you ride, right after. Start by swinging your leg in increasing circles in from of you and then off to the side.
Then do a several leg stretches concentrating on hams, quads, calf,soleus and a couple for your feet.
Get Stretching by Andersen if you need help.
https://www.amazon.com/Stretching-20t...3303144&sr=1-2
One stretch I do is I put my foot on the kitchen counter. I then lean into it, putting my foot further back each time.
Go easy stretching, patience is the key here.
Hard to suggest a leg workout because I don't know what you can handle. Step ups are safe,
and good enough that Lance does them. Keep the knee stable or lower the platform or do something else...
Lean against a sofa sitting on the floor. Put a weight in your lap and then do pelvic thrusts slowly.
You want the torso straight at the top, and don't go all the way down, just go back and forth.
When you get better, do them with one leg.
One last suggestion, get a trainer to go over technique and teach you the basics.
It's cheaper than Doctors, trust me on that one.
PerformanceU on Youtube as some great exercises, and a good video on how to squat.
One last thing, and I've made the same mistake myself, the bike is small for you.
Eventually you will want one that fits.
Last edited by late; 08-31-10 at 07:06 PM.
