NROLW - BarbellSqauts

[werhardt]

Hi I was at my gym today and I was wondering, could I use the blackstrength training bars (body bars) for my squats instead of the bars that you put weights on?

[missjane]

Nah! You want to use the squat rack and push some real weight!

[Kates310]

I agree with missjane. You could use the blackstrenth bars to practice with your form.... but for anything worth while Id go to the squat rack

[DirtyMartini]

they're ok for warmups I guess...

but for your workouts, why settle for something less than what you can actually lift?

[LaraT]

Originally Posted by missjane

Nah! You want to use the squat rack and push some real weight!

well that is assuming she can squat 45 lbs. When I first started NROL4W I could not squat that much nor manage the OLY bar on my back and I was not new to lifting (just had always been scared of "bulking up" my thighs) which I now know doesn't happen!

[Natalia]

Wendy, if it's the weight that's is the problem, why not squat with dumbbells? When you can do 20 lbs bells for 12-15 reps move to the oly bar.

[werhardt]

Natalie, Actually it is not the weight. I am kind of intimidated by the guys at the gym. Where the weights are and the bars it is all over by the muscle heads. I get nervous and I don't want them watching me. I know I am being ridiculous, but that is just me.

Originally Posted by Natalia

Wendy, if it's the weight that's is the problem, why not squat with dumbbells? When you can do 20 lbs bells for 12-15 reps move to the oly bar.

[Natalia]

not ridiculous at all....we've all been there Just do it (like Nike says) You'll be fine with 'muscle heads' in no time...

[werhardt]

Thanks for the pep talk, I will try. I will let you know how today goes then.

What is a good weight to start at? I am starting stage 1

Originally Posted by Natalia

not ridiculous at all....we've all been there Just do it (like Nike says) You'll be fine with 'muscle heads' in no time...

[Lisa~]

A bar is a bar. I'm all for getting my female clients into the squat rack, but one step at a time. Use whatever bar is available and of an appropriate weight. You asked what weight and that totally depends on you. There is no universal starting point. If you truly have no idea, then start bodyweight for a couple of reps. If that's obviously easy, then add a little preset bar, like 20 lbs. Do a couple of reps to see how that feels. Keep going up until you find a weight that's going to be challenging for the prescribed reps of your program. The Olympic bar is 45 lbs. Go to that bar as soon as you feel confident to do so. It's so much easier to get under the bar if you're in a rack. But don't use DBs when there's a body bar available and don't skip the squats because you don't want to go near the power rack. Get comfortable with the exercise and the gym. It'll all happen in time. I do agree that you'll be fine at the power rack and sometimes the guys who look the meanest are actually the nicest when they see you doing real exercises like squats and deads. They respect that. You'll get there when you're ready to get there.

[Morkai]

You'll also find eventually that while there are some idiots in the gym that most of the muscle heads are decent guys so don't be too nervous. I've gotten to know most of mine by sight now and will smile and say hello when we pass by each other. I never spoke to anyone more than that though and no one ever approached me.

I came in one day and some guy was using both squat racks for some reason. I hovered near one at which point he dashed over, apologised and 'helped' me take the 25lb plates off the end. *grin*

I just smiled sweetly and said thankyou. I then proceeded to rack up for the front squat push presh combo. I'd noticed one of the other regulars using the third rack and he is our local 7' tall ex football player so I wasn't too surprised when I heard a comment from beside me "Damn, now that's impressive."

I pretended it was about me and smiled to myself as I cranked out my reps. Then I heard "Yeah, She's tough" from aforementioned football guy and damn near dropped the bar on my head I went through the rest of my workout grinning like a cheshire cat.

So don't worry, they might look intimidating but once you get over there you realise they are all pretty much good guys who will be more impressed that your working out hard. I was like you originally and terrified to walk into the free weights section. Absolutely best thing I ever did though was finally brave that.

[foodfromafar]

Welcome, werhardt! I felt the same way about going into the "big boy weights" section as one trainer put it. I try to go when the gym is least crowded, but I have had nothing but positive experiences with the guys who are lifting. We usual exchange the usual hellos and that's it. We're all focusing on our own workouts.

[Likes2bfit]

Ok I have another question related to squats. I do not have a squat rack, but I do have a Cybex pully system. Is it acceptable to do squats with the shoulder attachment ? As I mentioned on the shoulder press question, I do not let the weights come down to a rest between reps.

[Tamara]

I'm echoing others here, but I'll add in my two cents on fear of squat racks/the guys side. I'm no stranger to the 'real' side of the gym, but I had never done squats or deads before starting the NROLW. I was quite intimidated about the squat rack, but I read all I could about how to set up the rack on the internet, did lots of bodyweight squats beforehand, and still/also felt completely nervous and tentative about the rack the first time I used it (did I feel utterly foolish while trying to figure out how to move the height of the safety bars? Why yes! I did.) But after the first time, I've had no trepidation in using the 'real' equipment.

In short: the first time can be pretty nerve-racking, but it gets much easier after that first step.

[Lost Dog]

Originally Posted by werhardt

Natalie, Actually it is not the weight. I am kind of intimidated by the guys at the gym. Where the weights are and the bars it is all over by the muscle heads. I get nervous and I don't want them watching me. I know I am being ridiculous, but that is just me.

If you squat the 45lb bar, you'll be doing more squatting more than 95% of the guys in the gym.

If I were you, I would go one time when you know the place is virtually empty and just figure out the power rack or whatever the gym has. That way, you walk over there with confidence the next time.

The only reason for a guy to look at you funny is if you look like you're floundering. But, that's the same reason guys look at other guys funny.

[leyla]

Originally Posted by Tamara

[...] but I had never done squats or deads before starting the NROLW. I was quite intimidated about the squat rack [...] and still/also felt completely nervous and tentative about the rack the first time I used it[...] But after the first time, I've had no trepidation in using the 'real' equipment.
In short: the first time can be pretty nerve-racking, but it gets much easier after that first step.

I started weight lifting recently too. It's such a relieve to read about others experiencing these feelings. They totally mirror mine... nerve-racking to say the least!!. My first time, I asked the gym trainer to show the squat-rack to me. He did, but proceeded to point me also in the direction of the leg-press machine... I insisted I wanted to try the squat-rack and he kindly stayed with me for a few minutes and showed me how to used it. I felt so proud after I did it!... Now it has become easier to enter that room.