So I started stage one today. I took a long walk with the dogs early in the morning and since the book says cardio is not necessary I figured, what the heck, go straight to the weights. This is a first for me. I usually do 30 mins cardio and 30 mins weights. Anyways, the entire routine took me about 25 minutes. Is this normal? To be sure, I do feel the workout and my hands and everything was trembling a bit but I did not expect it to be so quick.
The other question I have is that my gym does not have the barbell machine. It does have barbells....is there a specific way to go about doing the exercises w. those kinds of barbells. Because I was unsure today I did 8 pounders (because they happened to be the heavier in the room I was)...but that is the only exercise I wish I would have pushed myself a bit more on.
P.S. keeping you balance in those darn balls was terrible...and I used to be a ballet dancer!
You don't use machines for the most part, unless it's a cable machine. You use freeweights. The big long bar is a barbell, the tiny ones that only fit a hand are dumbbells. And sorry if that is insulting, but I'm not sure on your terminology, so I figured I'd start basic.
Yup, that's about the right amount of time. It's a break in, so it may be easy for you, somewhat, but if you felt it was too easy, then perhaps you weren't pushing yourself hard enough and picking a high enough weight.
Yes, the ball can suck. Different kind of balance, in a way.
Everything was pretty tough except the squats. Which are supposed to be done w. a barbell STAND. I thought that meant those barbell stands (i.e. machines) that you find at the gym. Sorry for the terminology. It was incorrect. Next time I do squats I want to challenge myself a bit more.
Squats are done in a squat rack. The barbell that is in the squat rack is 45 lbs without any weight plates.
If your gym doesn't have a squat rack, then you will be forced to use dumbbells, which will limit you simply because you will be ready for more weight and you won't have dumbbells heavy enough or you won't be able to grip ones that are heavy enough for a long enough time (if your gym even has them ie 50 lb db's).
Thanks for your support! I'm returning the favor. I'm very excited to be starting this. I did however wonder - are you doing three workouts a week or only two? I'm going with two just because I'm more likely to be able to do two consistently. Do you think this will be a problem for me?
Good luck! I did the barbell squats today and found that I could lift WAY more than I thought. I tried just the barbell and then added 5 lbs and I could have done more easily. I didn't know how much the barbell weighed and I had no idea that it would be so much easier on my shoulders. Getting it into position on the squat rack seemed kind-of hard.
So no one does them here with just a barbell...non rack? I would be interested to know specially for those home gyms people, do you guys purchase a bar rack or a barbell?
They have barbells that go up to high numbers as well. I did not see barracks. I will have to ask again next time I go to the gym but I did not see one. That's a bummer.
Carolyn, I am aiming for 3 times a week because I am used to weightlifting. I woke up today really feeling the workout so that is super good.
Thanks for the feedback.
P.S. Again apologies for the misnames....I get back home with terrible migraines after work (at the archives reading, can't help it) so it is actually amazing I can even muster the strenght to write anything. Yet again, apologies.
We work out at home and have a power rack. This one:
We bought 2 barbells and 2 plate sets (2.5 to 45 pounds, 2 plates each). We also have 2 sets of dumbbells. You're going to want to use some kind of rack for your squats when you use the barbell, merely for the fact that if you're squatting 100 pounds, you're not going to be able to get that bar on your back. And, if you can't get back up to your rest position, you should be able to release the bar safely - which is what a rack will help you do (you sit down & the bar catches on the bars going across the sides).
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"If 'toning' is the goal, strength is the method." ~ Mark Rippetoe
So no one does them here with just a barbell...non rack? I would be interested to know specially for those home gyms people, do you guys purchase a bar rack or a barbell?
They have barbells that go up to high numbers as well. I did not see barracks. I will have to ask again next time I go to the gym but I did not see one. That's a bummer.
Carolyn, I am aiming for 3 times a week because I am used to weightlifting. I woke up today really feeling the workout so that is super good.
Thanks for the feedback.
P.S. Again apologies for the misnames....I get back home with terrible migraines after work (at the archives reading, can't help it) so it is actually amazing I can even muster the strenght to write anything. Yet again, apologies.
Sus
Before I could use the bar in the squat rack I used those pre-made barbells. The problem with those is at a certain point they are hard to lift up and over your head to put on your back. I could do it up to 35 lbs but then moved to the squat rack. At first I could only do a few (the bar is 45 lbs unweighted) but quickly worked my way up.
So yes, you can use those pre-made barbells, just have to make sure you can safely get them into position. When you are able to squat a weight that you can't lift over your head it is time to move to the squat rack.
I am working out at home and have only dumbbells, barbell, and plates. I am starting with the barbell and plates for squats, but I'm keeping an eye out for a used squat rack that will fit in my exercise room once I get the weight up too high to lift comfortably.
Thanks so much. I called the gym this morning after being a bit frustrated about no rack yesterday and the guy swears there is one. For the life of me I did not see it (I know what it looks like...not the name so well ;op). I am leaving the archives early today to get some stuff for these migraines and intend to do a walk by the gym to ask the guy to show me the rack. He is adamant that they have it but could not understand the name when I was asking for it (I'm in Puerto Rico right now) so I am going to see for myself. I circled that gym 5 times and did not see one. Wish me luck. Otherwise the simple barbells or dumbells will have to do for the time being. Better than nothing.
Whatever you do, don't let him steer you to something called the Smith Machine. You don't want to be squatting with that. It will teach you bad form and it's just not good for you (do a search on Smith Machine if you want to read more). Tell him you want a SQUAT RACK.
Without a rack you're pretty much limited to however much weight you can get on your back on your own. Usually that is less than the amount you need to improve your squat. Like Jane said, avoid the Smith machines at all costs - they're the machine where the barbell is locked into a fixed plane of motion, so your stabilizing muscles don't get a workout like they would with free weights.
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Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hey, Sus, just a little input--I was an experienced lifter as well so the break-in workouts were pretty simple (but good) for me, and seemed short, so I did intervals after them. I lost a lot of bodyfat the first month. But always after, so I had the strength for the weights.
Thanks everyone. Thanks for the heads up on the Smith. It sounds....a bit atrocious? I will make sure this is not what they have. I am doing workout B today so gonna check out the gym (was unable to yesterday) to confirm.
Elisabeth, thanks for the input. I am going to try intervals today. See how that goes.
I wasn't trying to imply you weren't working hard. Part of my point is that if you've been doing this sort of thing for a while, it may, in fact, be easy to an extent. But if you feel you haven't pushed yourself on something, you're prolly right.
Hopefully your gym has acceptable equipment. It may be that they have a squat rack, not a power cage. The pic above is a cage, but a squat rack is a bit different. It usually has fixed notches for the bar and fixed safetys at the bottom. When looking from the side of it, it may look like an "h" (lower case H) or similar.
Ugh. I am back from the gym. They do have in fact a bar rack. They also have 2 smith machines. When I politely asked the owner of the gym to show me how to properly use the rack he gave me a once over and then said the rack was too hard for me. As a beginner I should use the beginners machines such as the Smith. I pointed many times that this is not what I wanted. He still refused to show me because the rack required more of my own balance. I asked him if this was not the whole point of working out, to develop strenght. He did not want me to get injured.
The whole situation made me mad. I told him about the book and he said, "Oh they already took your money over there, you could get injured." I signed a waiver when I joined the gym and I wanted to tell him he made money out of me when I signed the gym! Sorry. It just really got to my nerves.
The workout went fine and I can feel it down my spine. Yay.
Sorry sorry for the rant. On the good side, they do have that dang rack ;op.
What's the final update? Did you figure the rack out afterall? I'm sorry that the gym owner was so ridiculous. The rack isn't very hard to use. I hope you are having success!
Yesterday I used a barbell (not the barrack) at 20 and then pushed up to 30. I totally feel it today. There was a guy there who was looking at my form and gave me some pointers. He clearly knew what he was doing (good form in my opinion) and I appreciated it.
The difference was that I went in the am and not the evening. The owner is not at the gym then. The guy who tends the gym was wonderful and telling me to let him know if I needed help with absolutely anything. It was SUCH a different vibe. Now that I think of it, it's typical. The employees don't have that same zealous kind of vibe in any gym I have been to and are usually super willing to give pointers and coach for free.
As soon as I can pump 40 on the barbells I am moving directly to the barrack. I don't think that will be too far off as the 30s did not feel that bad...they feel pretty terrible today :-p.
Stage 1, day 1....a bit confused
Linear Mode
