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Weight lifting, no soreness and undertraining

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  • Weight lifting, no soreness and undertraining

    Yeah, I sort of ripped off that other title

    I started lifting differently on Wednesday.
    Workout program for Beginner's (detailed w/printout) | GymJunkies.com

    Basically using this program, but I did only two days this week so Wednesday was squats, lumberjack press (in place of over head press) and inclined chest press (in place of bench press). Substitutions are because of have instability in my right shoulder and these are less likely to cause injury.

    Today I did; dead lifts, chin-ups and dips (with dip assist machine).

    I am not sure how sore I will be from today's workout tomorrow, but right now i don't feel like I did enough. I was not really sore yesterday or today from what I did on Wednesday.

    I am new to this style of lifting, but have been doing everything else except the dead lifts before. I used to do cardio circuits and was ALWAYS sore the next few days. So, I was surprised to not be sore with this. Obviously it means I need to lift heavier, but how much heavier? 5 pounds per workout? I am not sure how much the bars will weigh in the weight room...maybe too much?

    I am bummed about needing more weight though because it means I have to go into the 'man cave' that is our weight room. But, the 24 lb bar in the smaller workout room is not going to be heavy enough for my squats and dead lifts. It may be okay for the upper body stuff for now.

    So, should I be sore or is it okay that I am only slightly sore? I am not trying to get 'huge' I just want to put on about 4-5 pounds of lean mass. I would like to reach my goal by October, so it isn't like I am trying to bulk up quickly.
    Meghan

    My MDA journal

    Primal Ponderings- my blog- finally added some food pron :P

    And best of all my Body Fat Makeover!!

  • #2
    You're not doing SS but this answers your question anyway:

    The first set seems really easy. Should I add more weight for the next few sets?

    Nope. If you followed the directions from The First Workout then you started at the right weight. Use this as an opportunity to focus on technique (since you aren't concentrating on muscling up the weight). This early on, technique is your primary goal. Get your lifts perfect and then when your technique is called upon as the only means of moving a heavy load, you'll be right on point. Trust me, it will get plenty heavy soon enough, and when you're under that bar with 2-3 hundred pounds you'll be thankful that you won't have to think so hard about technique, because all you will be thinking is "OHMYGOD-THISIS-HEAVY.

    EDIT: Seriously, take this advice. Don't be that guy (or girl in this case) who starts off lifting too heavy and then gets nowhere. Better to start off too light than too heavy.

    EDIT EDIT: Or the douchebag who starts off too heavy and then adds weight at the cost of his form by humping the bar and doing quarter squats.
    Last edited by Bushrat; 04-02-2011, 12:37 AM.
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    • #3
      DOMS is not a good indicator of progress or potential progress - progress is. Sounds stupid, I know, but just keep an eye on your performance or other indicator (in your case increased muscle mass) and you'll get there.
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      • #4
        Great answers in this thread!
        Lifting Journal

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        • #5
          Cool. That works for me. Focus on technique, I can handle that. Next week I should be able to follow the program as written with 3 days in the week.
          Meghan

          My MDA journal

          Primal Ponderings- my blog- finally added some food pron :P

          And best of all my Body Fat Makeover!!

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          • #6
            But yeah you're going to have to tread into the so called man cave sooner or later anyways. If it makes you better there are always tons of noobs doing nothing but isolation exercises for the biceps triceps and pecs.

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            • #7
              I think a HUGE part of my problem is that I already live and work in a male dominated world, being military a lot of the guys are already a bit arrogant and condescending of women in general. I know it is mostly my perception of things, but it is still there. I am sure weekends are not hugely busy too, so I am thinking about just going a walking in there tomorrow afternoon to find out where the things are that I will need, see how heavy the bars are etc. If I can wander around without a bunch of people watching. I don't like it when I don't look like i know what I am doing. So walking in there and looking around with other people around would feel awkward.

              I am fairly confident my form is good for the lifts so that part is all good
              Meghan

              My MDA journal

              Primal Ponderings- my blog- finally added some food pron :P

              And best of all my Body Fat Makeover!!

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              • #8
                When I see a woman in the gym squatting, deadlifting, benching, pullups, power cleans, etc... that's instant respect. Trust me, the guys will be impressed.

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                • #9
                  I never thought of that possibility.
                  Meghan

                  My MDA journal

                  Primal Ponderings- my blog- finally added some food pron :P

                  And best of all my Body Fat Makeover!!

                  Comment


                  • #10
                    Originally posted by arthurb999 View Post
                    When I see a woman in the gym squatting, deadlifting, benching, pullups, power cleans, etc... that's instant respect. Trust me, the guys will be impressed.
                    I agree with this. I go to a typical chain-type gym and hardly ever see a female doing anything useful. What I mean is, the typical female in a gym is doing a hundred reps of crappy isolation exercises like triceps extensions with a 2-lb. dumb bell. It's also rare to see a girl sweating from exertion. They are just wasting their time, and it's sort of depressing, but none of my business so I do what I came to do and leave. When I see a girl doing a "real" lift like squats, lunges bench presses and so on with free weights I instantly have more respect for her, not just because she has obviously taken the time to learn what really works when lifting, but that she has overcome the peer pressure and feeling of being the "freak" in the gym to be the only gal there who is doing a big lift.

                    So I'd encourage you to challenge yourself to do what it takes to get stronger. Don't use other women as your point of comparison, use what you know works as your point of comparison and to hell with what other people think (though as I said, many people may respect you more for it!).

                    Good luck!

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                    • #11
                      Originally posted by arthurb999 View Post
                      When I see a woman in the gym squatting, deadlifting, benching, pullups, power cleans, etc... that's instant respect. Trust me, the guys will be impressed.
                      + 1 to this.

                      Add 5 lbs per workout for each exercise. You will likely be able to add 10 lbs on your deadlift per if you want but it's better IMHO to concentrate on strict form rather than be concerned about the weight. Just keep increasing it. When you aren't able to complete all sets at a given weight then attempt it 2 more workouts. If you can't get it by third attempt then "reset" the weight by taking 10% off the next time you perform the exercise. Another option is to consider changing to a new variation of a similar exercise.

                      As far as pressing exercises and your shoulder, I deal with the same thing. Assuming it is pressing exercises that antagonize your shoulder, consider keeping the ratio of pulling to pushing 2:1 (IOW, deadlift, overhead press, chins).
                      Last edited by Charlie Golf; 04-04-2011, 12:26 PM.
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                      • #12
                        well, when i was in the gym All guys see me because they are extremely amazing what I've lifted up..lol
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                        • #13
                          Most bars in a gym are going to weigh 45 pounds, the same as the largest plates. The curl bars are usually less, but you probably aren't going to waste your time with those.

                          I've always been a skinny guy that didn't really fit in in a weight room. The biggest problem with being comfortable in a weight room for me is knowing what I will do when I get there. If I go in without a plan, I feel like I'm wandering around, looking for something to do, and I feel like an idiot. If I go in there with a plan, no matter what it is (headstands against the wall? No problem!) I feel much better about being in there without any self-conscious feelings.

                          I think that this is because I have already done my research and decided that my plan is good, so I don't care what other people think about it.

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                          • #14
                            The weight room can be awkward for women. I sometimes feel like I am being stared and laughed at, but it's probably just in my head.

                            Today I was doing deadlifts and the good cage was taken so i had to use a different one and not pick the weight up from the floor. One of the trainers was doing curls w/his client in the good cage and actually stopped and said to me I know you like to lift the weight from the floor so we'll move. I was shocked, so I do think people respect ladies who came in and do some "real" work.

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                            • #15
                              When i just started, I was intimidated. Then, it gradually dawned at me, just as I saw some REAL BIG guy with REAL BIG muscules skip the rope. You know, both feet, one foot, another foot, just like a littl' girl, plus 250+ lbs of sheer muscule.

                              It's a free show of some good and some funny man-flesh. Who needs a woman's version of Playboy?

                              So, they go to the cardio floor to look at the cardio queens, and they stare at me as I add ancle weight with 1 lbs to bring up my DL to the god awsome 166 lbs, and I stare right back as they curl their 5th variation of bicep curls in the Smith Machine rack. We are all royally entertained!
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