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Thread: What Were Your Top 5 Newbie Lifter Mistakes?

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  1. #1
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    What Were Your Top 5 Newbie Lifter Mistakes?

    Hey all!

    I finally got access to a weight room again, and I am super excited. Starting Wednesday I'm going in and starting the Stronglifts 5x5 program. My knees are strong enough to handle weighted squats, and deadlifts. My arms are strong enough to support my weak wrists. I am ready for this, finally, after a year of bodyweight strengthening in preparation!

    What I want to know is this: You lifters out there, what were the top 5 mistakes you made when you were new to heavy lifting that you wouldn't want someone else to make? This can be anything from "don't injure yourself by doing this dumb thing" to "don't be that jerk in the gym who does this dumb thing". Pain, embarassment, ignorance, etc. I want to hear all the stories! Help a new lady lifter to success?
    Prions are natures way of telling us that cannibalism is for losers.

    My Primal Journal: http://www.marksdailyapple.com/forum/thread36522.html

  2. #2
    Join Date
    Feb 2011
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    Gone heavy and compromised form - videotape yourself and then post for feedback (Starting Strength has a forum for this, perhaps Stronglifts does too)

    I now use wrist wraps for press, snatch, jerk and bench

    I'm sure there are more but that is all I can think of besides for really stupid things (walking the wrong way out of a squat rack probably takes the cake - I had never used a barbell before though... in my weak defense ).

    Overall I offer the following advice - find someone who knows that they are doing and ask for help. This can be someone at the gym who seems competent and experienced or perhaps a coach. Be wary of people who push you towards machines over free weights - find someone else. I was at a powerlifting gym for a while and the men there (there were few women) could out squat me by 500 lbs... but they were helpful and nice! They would watch my squats for depth, offer suggestions for my bench, etc.

  3. #3
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    Mistakes:

    1 - Telling people and this board my routine
    2 - Offering advice

  4. #4
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    Quote Originally Posted by Vick View Post
    Mistakes:

    1 - Telling people and this board my routine
    2 - Offering advice
    I'm sorry, Vick, did I do/say something to offend? Am I using this forum incorrectly? If so, I apologize.
    Prions are natures way of telling us that cannibalism is for losers.

    My Primal Journal: http://www.marksdailyapple.com/forum/thread36522.html

  5. #5
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    Ditching shoes made a big difference to my squats and deadlifts.
    Stretching and foam-rolling regularly made a big difference to my squats.

    Learn actively - study what is out there, do your own thinking and experiment.
    Few but ripe.

  6. #6
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    Quote Originally Posted by RedMenace View Post
    I'm sorry, Vick, did I do/say something to offend? Am I using this forum incorrectly? If so, I apologize.
    You have nothing to apologize for. You asked a sincere question, and I gave you a sincere answer.
    I have a habit of doing a lot of research and that will often lead me to a decision or method that is outside conventional wisdom. Going primal is one of those decisions.

    At the time as a newbie, I found the fitness thread to be... loaded with people who were still conventional thinking when it came to resistance training. It definitely lead to some dumb comments read by me and certainly typed by me. Guilty as charged.

    I was getting stronger by the week, with all the records to prove it. I proved I could go up to six weeks without a work out and lift more weight or the same weight under load for a longer time frame.

    I proved I could get stronger with a total time under load of 10 seconds per routine. I was getting stronger with less than 60 seconds a week.

    I posted the info, promoted the methods and the responses I got and made back.... left me "salty".

    That being said... there is certainly some great advice here. I asked a question a few weeks back regarding deadlifts and got excellent feed back.

    So to expand... posting my unorthodox routine as a newbie was a mistake I made.

    Trust me... that experience has prevented my from posting what I am doing now.

  7. #7
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    Sounds like you've put in the hours already, but the one thing I would never do again is to lift heavy with any weak points, imbalances or inflexibilities. When you're young, stupid and desperate to be lifting heavy weight, flexibility and prehab seems really dull. But trust me, the chronic joint sprains that result from not doing it are even less fun!

  8. #8
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    Quote Originally Posted by Vick View Post
    I proved I could get stronger with a total time under load of 10 seconds per routine. I was getting stronger with less than 60 seconds a week.

    I posted the info, promoted the methods and the responses I got and made back.... left me "salty".

    I musta missed that thread. I do recall talking about BBS/HIT and I have/had been doing 1x/week and you were moving to 1x/2weekys at the time. Don't remember this 60 seconds a week thing??? Interesting as it seems. I'm actually taking at least a full 2 weeks away from the weights right now. My frequency and volume have been creeping up to the point of several stalls this past couple weeks.... So I know its time for a little break and to hit the reset button.

  9. #9
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    Quote Originally Posted by Neckhammer View Post
    I musta missed that thread. I do recall talking about BBS/HIT and I have/had been doing 1x/week and you were moving to 1x/2weekys at the time. Don't remember this 60 seconds a week thing??? Interesting as it seems. I'm actually taking at least a full 2 weeks away from the weights right now. My frequency and volume have been creeping up to the point of several stalls this past couple weeks.... So I know its time for a little break and to hit the reset button.
    I turned 57 in June. I started resistance training for the first time... almost 3 years to the day. My one son was a phys ed teacher at the time. (He is still a teacher but he is also a personal trainer and instructor in self defense)

    He got me started with static holds. (John Little's concept before he co-authored Body by Science.) I started in a cage with the bars at the max leverage point. It was approximately a 2 inch lift with a load that was designed for me to hit failure in less than 10 seconds.

    For example:
    The "dead lift" had the bars set just above my knee. It was a 2 inch lift and held to failure. These are stats from 3 years ago.

    Date and pounds:

    Aug 2 295, Aug 10 315, Aug 16 335, Aug 23 365, Aug 31 385, Sept 9 385 (that meant the prevoius week I didn't hold it long enough) Sept 13 405, Sept 20 415, Sept 27 425, Oct 9 445, Oct 19 465.

    I then took a few weeks off and changed the routine. The most gut wrenching routine I ever did was John little's pyramid protocol. This routine had me close to puking so many times it was unreal. Same thing. A static hold. However now you are doing this at the max moment. That means from a leverage point of view you are now at your weakest. This greatly reduces the weight required to hit fatigue. It reduces all wear and tear on the joints. You Follow the BBS big 5 protocol. Hold a weight for 10 seconds... drop it, and then a spotter adds weight and do it again.. rinse lather repeat until you can't hold it for 10 seconds, then work your way back down. After the leg press it would take me about 5 minutes before I could get myself out of the machine.

  10. #10
    Join Date
    Sep 2011
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    Quote Originally Posted by RedMenace View Post
    For those of you with problems eating enough protein: Did you finally break down and use protein supplement powder/shakes? I generally don't like doing the supplement thing, but I really can't imagine eating that much protein (omfg, that's a lot of food).
    I use protein shakes because I like to avoid the chicken breast/egg white/fatless life with my foods. I do prefer to eat higher carb as I feel like I constantly state on these forums (hah), but I'd choose chicken legs over breast, which doesn't leave me as much room for calories.

    Sipping on one now actually :P

    I lift in Merrells (Vibrams without the toes), but one day if I have extra cash I'd like to pick up some Rogue shoes. I'd also like a pair of real Vibrams, but trying to actually stick to a budget.

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