I've been planning for months and finally, oh finally, its been my first day on the program today and I have a few questions that I am hoping y'all could answer.
I tried using barbells for the squats. I really, really tried. And I felt my lower back clench up with pain. Which is why I immediately decided to do the alternative squat (the ones with 10lb discs under your feet) using dumbells (I chose10lbs. Is that too much weight for the first day?). I have no trainer and no former experience using barbells. Any suggestions on how I should be using barbells? I read the entire part where Lou describes how to, but when practically done, uhhh uhh. !!
Another huge problem is the prone jackknife. The freaking ball keeps sliding from under my shins and since I have a significant amount of fat accumulated at my derriere` its just very hard to stay up on the ball!! Any experienced tips?
The step-up. 15 reps. Is that 7 times each leg or 15 times that each leg should be up on the bench during one set!?!
And finally, the push ups. I could not do one single T-pushup. (Ashamed). I had to go for the 60-degree angled one. And even there, since the bench kept sliding, it was really hard to concentrate on a push up and make sure the bench doesnt slide away!!
All in all, my arms and quadriceps were shaking so much by the end of the workout, my legs almost gave out on the way home and my knees kept buckling. I'm properly nourished, i.e., diet is not a problem, I'm following the plan pretty well. I dont feel weak but I do feel, uhm,
jello-eym, for lack of a better term. Normal?
Sigh. How do I know whether I'm doing all these excercises the right way?
You are not alone - try the links in the FAQ and see if most of your questions aren't answered.
Also - here is another thread about squatting with links to some instructional videos.
I looked at the FAQ's before I posted and also the squatting-correctly links. P.S.- those videos were excellent. My question here is whether just the barbell, with no wieghts, feel so heavy that I can barely carry it to the rack?? Also, I came across a steel barbell that was curvy.. is that used for the same purpose??
Usually they leave a barbell on/in the power cage so you don't have to carry it around, but yes, it is a little awkward if you have to carry it around very far. But it is only 45 pounds so certainly not too much to carry.
If the curvy barbell looked like this
it is an ez-curl bar and you would not put in on your back for squats.
If you cannot do squats with just the bar, start with body weight squats to get the movement and then perhaps goblet squats using a dumbbell and you should be ready for the bar in a short while.
yup the EZ was exactly the one I was talking about. i;ve been doing squats using my body weight for the last 4 months... theyre no problem at all. Thing is I dont really feel them in my thighs anymore. I know how to do the squats, just not using the barbell. I'll check out the goblet ones. Thanx Lisa!
Another huge problem is the prone jackknife. The freaking ball keeps sliding from under my shins and since I have a significant amount of fat accumulated at my derriere` its just very hard to stay up on the ball!! Any experienced tips?
this will come with practice. If it was easy everyone would love good! LOL I have a lot of fat on my derriere and it doesn't keep me from doing them. Balance is what I keep screwing up. Go slow, do the move small at first until you can do the whole move.
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The step-up. 15 reps. Is that 7 times each leg or 15 times that each leg should be up on the bench during one set!?!
Yes, 15 step ups PER leg. If doing 15 on each leg with just bodyweight is too much then lower the step. Good form is most important in reshaping your body.
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And finally, the push ups. I could not do one single T-pushup. (Ashamed). I had to go for the 60-degree angled one. And even there, since the bench kept sliding, it was really hard to concentrate on a push up and make sure the bench doesnt slide away!!
Why are you attempting T pushups right away? The basic pushup is the one pictured on page 191, a typical guy pushup. When that becomes easy then you move on to feet elevated pushups or T pushups. If guy pushups are too hard, then you do 30 or 45 or 60 degree pushups. If the bench is sliding away, why not push the bench up against the wall so it can't go anywhere, or try doing them on the Smith machine?
T pushups are a pretty advanced move. Your core needs to be pretty strong!
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All in all, my arms and quadriceps were shaking so much by the end of the workout, my legs almost gave out on the way home and my knees kept buckling. I'm properly nourished, i.e., diet is not a problem, I'm following the plan pretty well. I dont feel weak but I do feel, uhm, jello-eym, for lack of a better term. Normal?
definitely! Learn to love that feeling! My gym is on the 2nd floor of the rec centre, and those stairs are daunting after a good leg workout. Not sure they will bend the right way to make it all the way down to the main floor. LOL Seriously though, I'm in Stage 7 and the last 2 workouts have left me feeling exactly like that and I had to drop some of the weight I was lifting (ie lift less, not let fall to floor LOL) to be able to complete the workouts. It's a good feeling. My muscles have been worked and I am getting stronger, leaner, meaner!
i tried using barbells for the squats. I really, really tried. And I felt my lower back clench up with pain. Which is why I immediately decided to do the alternative squat (the ones with 10lb discs under your feet) using dumbells (I chose10lbs. Is that too much weight for the first day?). I have no trainer and no former experience using barbells. Any suggestions on how I should be using barbells? I read the entire part where Lou describes how to, but when practically done, uhhh uhh. !!
The squat you did, though, is one you are supposed to do in stage 7. I would just keep doing regular DB squats, if back squats hurt your back. Whether 10lb DB are too much or too little for the first workout is up to you. Depends on how much you can lift. Make sure you really try to go for a full range of motion though, to get the most out of your squats. They are amazing for reshaping your butt.
Does your gym have pre-loaded barbells? maybe try one of the lighter ones? The one on the squat rack is usually about 45lbs, as someone mentioned. Maybe there is a preloaded one with 20 or 30 lbs that would be easier? Or even just using a broom handle or hockey stick so you can get used to having your body in that position might help. Still a bodyweight squat then but it gets your body in a different position than when doing DB squats.
Let us know how you do!
I mixed up the name. I tried the regular pushup, not the T pushup. I grabbed a bench that was pretty tall and did the angled-pushups onnit although I'm not quite sure what the angle was.
No, the gym has plain barbells where you can load the weights the way you want 'em. I'm going to try using the broomstick at my dorm and hopefully when I hit the gym Wednesday, I'll have a better idea
7th Stage! Impressive!! Keep up the good work! ^_^
Hang in there with it all; it's worth it. Also, you can try asking one of the workers at your gym to show you basic equipment and how to set up the barbells and how to get them on for squats, etc. Usually they have someone who will be happy to show you.
Its a school gym with students working at the center who're not really into working out at all Its a weird concept but thats how it goes. The link was helpful. Thanks
Aaahh.....the gym where you go to them and say, "Can you show me how to set up the power cage with a barbell for squats?" and they stare at you blankly like Parker Posey in A Mighty Wind, and say "uhhh.....the power cage? you mean like, for the electricity? Why would you want to squat in there?"
Too bad. So just read and read on here, and watch all the videos and check out all the links. I'd have been lost without this forum when I started the program!
Not too many guys at my gym (military gym) know where the squat rack is either, and these are usually big guys (with little chicken legs LOL)
Hubby was talking to a guy about NROL and mentionned he was doing squats, lunges and DLs. The other guy replied that he couldn't remember the last time he worked legs, let alone did a DL. What???
1. for squats, make sure you keep your back slightly arched and bend with your knees and hips, NOT your waist. Also concentrate on going down and a little back (almost like you're about to sit on a toilet) so your knees don't go past your toes.
2. for the prone jackknife try starting with the ball at thigh level and over time working it lower. It takes a lot of core strength just to keep everything stable with the ball at your shins and you may not be there yet. I fell off the ball the first time I tried it - free gym entertainment!
3. step-ups suck. so hard and yep, 15 times EACH leg. I use a aerobic step bench with four boosters on each side.
4. Push-ups are difficult, try using the Smith Machine for the angled type. The great thing is you can start pretty high and then lower the Smith Machine bar over time as you get stronger.
I would suggest viewing the SquatRX series or checking out Mark Rippetoe's book Starting Strength for learning all you ever wanted to know about the squat, deadlift, press, bench, etc. Priceless.
Lift - You can try doing your push-ups against the wall or since you are using a bench load up some weight on each side of the bench. If your gym has a smith machine use it for your squats. The bar is 45lbs. Place a bench behind you and squat as if you are going to sit on the bench. Keep your back in a slight arch and feet shoulder width apart. Place feet forward, may seem awkward but when you squat it puts you in a natural sitting position. I do these, they are box squats because I too have injured my lower back and I have bad knees. Step-ups like have already been said are 15 each leg, do a 30 count. I use a bench but I have clients on an aerobic step stacked. Use 10-15lb dumbbells and that should give you a nice burn. I hav e aclient that can't do a prone JK if her life depended on it. Since it is a balance issue you can do hold your weight onto a bench and roll the ball in and work your way to doing it on the floor. Gotta strengthen the core. Good luck
Lift - You can try doing your push-ups against the wall or since you are using a bench load up some weight on each side of the bench. If your gym has a smith machine use it for your squats. The bar is 45lbs. Place a bench behind you and squat as if you are going to sit on the bench. Keep your back in a slight arch and feet shoulder width apart. Place feet forward, may seem awkward but when you squat it puts you in a natural sitting position. I do these, they are box squats because I too have injured my lower back and I have bad knees. Step-ups like have already been said are 15 each leg, do a 30 count. I use a bench but I have clients on an aerobic step stacked. Use 10-15lb dumbbells and that should give you a nice burn. I hav e aclient that can't do a prone JK if her life depended on it. Since it is a balance issue you can do hold your weight onto a bench and roll the ball in and work your way to doing it on the floor. Gotta strengthen the core. Good luck
Please, please, please, do NOT use the Smith Machine!!! There are numerous threads here on the forum that you can search for telling you why NOT. I think there's even on in the FAQ stickied at the top. The one thing a Smith Machine IS good for are your pushups, as someone mentioned. Just keep lowering the bar until you get to the floor. And, the bar on the Smith Machine is not 45 lbs, either....FYI.
LanceLotsLover- Its a skool gym aka its free ^_^ Its a highly furnished gym too with all the equipment that the book calls for .. its only the folks who work there that need refurnishing The forums are a GOD SEND!
HAzelDazel, NikkiMajors and Miss Jane - I spent over an hour looking at videos about squatting. I believe I know how they should be done now. Thank yous are in order! I found the step ups the EASIEST of exercises. And once I watched a few videos on form, I knew why I found them so easy. I was doing them so TOTALLY WRONG! Cant wait to try them out !!
Super Freaking Complicated Stage 1 - ahhhh!!
!!
. (Ashamed). I had to go for the 60-degree angled one. And even there, since the bench kept sliding, it was really hard to concentrate on a push up and make sure the bench doesnt slide away!! 
Thanks for your time!! 
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