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2 weeks isnt all that much.... do it for like 8-12 weeks.... then pick up something else and try that..... and start a journal here..... trust me, i used to have the habbit for changing programs on a bi-weekly process.... and it was of no use.....

best of luck and i'm glad your so determined.....when i started lifting 2 years ago i was 5'7 @ 165 lbs w/ 34.3% bf and now, 2 years later i am 5'7 @ 170 lbs w/ 19% bf.....

once again, best of luck

Anuj

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I have been doing it for a week, and I have some comments. I don't know if the picture in a book I have is different than your guy's plan for deadlifting but when I do it like it says my thighs are the ones that get the work out and not my back! So on Monday I just did barbell rows while bending over and it worked my lower back.

I am worried to go in tommorrow because I have to benchpress and I can barely do anything on it and it makes me feel so embarrassed. I can do a bunch for biceps but not benchpress. What should I do? I put 25 lbs on each side and it was hard doing 12 reps each time.

Is it ok also if I am doing the pyramid scheme for all these?

Please don't be embarrassed by the weight you put up. I use to be like that too but the guys there do not care what your putting up. Besides the only way it'll get better it by doing it and increasing your weight regardless of what others think about it. We allstarted low at some point.

Also pictures in a book/online can be decieving if you can ask someone that would no the proper form and ask them if they would mind showing you or have them watch you and see if they can find out if infact you're doing something wrong

true.... VERY true... when i had 34.3% bf i used to bench 40 lbs TOTAL :shocked:

some good advice again....

oh, and here's a small diagram of a deadlift: http://exrx.net/WeightExercises/Glut...BDeadlift.html

best of luck jagsfan05

Anuj

You gotta start somewhere man. Your hips will hurt if your legs are lacking (which yours are) because ultimately your legs are holding up all the weight. Mine used to hurt like a somanabitch until my squats starting improving. Do Not drop deads from the routine, regardless of how much you think they work or don't work your lower back.

I'm gonna be blunt, Verb is right, who gives a flying fuck about how much you put up on each exercise. Use the proper weight, build your strength and the numbers will come by themselves. Don't fall into the trap that alot of people seem to do, stay away from using heavy weights at the expense of form and it will make all the difference in the world. I started with an empty bar...If you can't swallow your embarassment, you will never hit the big numbers.

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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thats sooo true... hell ,there are women on iron addicts board who lift heavier than me...!!! and they look like women, NOT men..!!! :eek:

some solid advice there kane

Anuj

I am confused, if deadlift is so popular like bench press and squats...then why do I never see anyone doing them here at the YMCA? And I have tried doing them but they are giving me pressure in my thighs and I dont feel it in my back. Plus squats kill me on Fridays and over the weekend and until Monday my thighs are killing me so it's hard to do those deadlifts on Monday because I feel it in my thighs and not my back.

Suck it up. You get rid of deads and you might as well sit at home. I don't feel it in my back until about 10 min after I'm done them, so don't worry about it. And your hips will eventually build up and everything will be good to go. Take home message : SUCK IT UP, "Everybody wants to be a bodybuilder but nobody wants to lift no heavy ass weights" RC

The deadlift isnt popular, for the exact reason why you dont wanna do it. It's kind of like the squat, its heavy ass weight, its draining, and you feel light headed when your done (sometimes see stars.)

After a little while you'll start healing faster because your body will get used to working out, and this wont be as much of a problem. Everyone has been sore the next day one time or anther, I can remeber days where I couldnt walk without feeling an insane amount of pain in my legs, its all part of this sport. To get anything good in life you have to work for it (except if you by some chance win the lotto...but then again you still have to work for the money to buy the ticket)

Also never worry about what your lifting in the gym. If your going in there to boost your ego, then get out, because your in there for the wrong reason. Lifting a sh*t load of weight doesn't make you anyone better than the other guy. What makes you good is what you started off at, and what your at today. Think about it, whose a better lifter, someone who started off with a 300 lb. bench press (and is still there today) or someone who started off doing the bar and is now at a 300 lb. bench press. (not everyone is equal) You'll eventually work your way up there, just keep on going.

Is this what your are doing? In that order?

If so I'll try to give you a little bit more than platitudes (no offense Kane).

Where you feel an exercise can depend on your form for one thing. You say nobody does the deadlifts at the YMCA (which is not surprising) so you have no way to gauge whether you are really doing them properly. You'll have to read up and seriously examine your postioning, etc. Also, on an exercise like deadlifts, a very large percentage of your total musculature is being engaged at the same time (this is why we do them!). Your entire "core" for instance (those are the "trunk muscles").

If you doing the deadlifts correctly then there is NO WAY that your back isn't coming into play whether you feel it or not. However, depending on the relative weakness of different muscle groups, emphasis can be shifted. In other words, stronger parts take up the slack. But you can't do a deadlift without your back and abdomen. It's as simple as that. Your probable feeling your legs because they are being overworked at this point.

If your are doing the above from StoneW and since you just started out...and if you want to lift "heavy"... this is probably more exercises than you need.

You're going right into heavy volume mode before your body has learned to catch up. Your recovery is probably slower than it will eventually be.

You'd probably be better of right now with a simpler routine that concentrate on those big compound movements like squat, deadlift, benchpress, rows/pulldowns, and shoulder press (I recommend against behind the neck unless you have a specific reason). Add in all those isolations if you want once you're recovery improves. I would drop the stiff leg deadlifts for now. If not, I'd recommend Romanian deadlifts instead which are a bit easier on your lower back (read: SPINE).

It's okay to be a little sore when you workout. If you're thighs are really "killing you" then you may need to take a step back....or if you are just getting more and more sore. And as StoneW0rrior mentioned before, STRETCHING after your workout is very important and can significantly enhance recovery.

What the average guy does in your gym should not really be a factor in what you do, btw. I mean, I never wore spandex bodysuits to the gym, after all.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.