Bodybuilding.net - Bodybuilding Forum

#1 - The best way to master the squat is to read as much as you can about proper technique, read books from known weight training experts, watch videos of people squatting with correct form, and *most* importantly ... START LIGHT and work up SLOWLY. This will give your body a chance to learn the motions and engrain them in your brain *before* you get to the heavy weight where it's much harder to correct form.

Doing any exercises with poor form and heavy weight *will* result in injuries if done for any period of time.

#2 - You have to figure out the difference between muscle soreness and actual muscle pain. DOMS (delayed onset muscle soreness) is known to be bad for beginners or even for those who are just starting a new exercises or even just an increase in volume. If your muscles are sore, this is OK. Your muscles should not be in pain. There is a difference.

Once again, START LIGHT and progress SLOWLY! Set your ego at the door. You said it yourself you've led a sedentary life for quite a while... you can't expect your body to just jump into action right away. It takes time.

Also if it is actual lower back pain/injuries this is almost always related to allowing your back to come out of a tight naturual arch. Your low back must be "set" or "locked in place" ... If your back starts to round over while lifting this means all of the strain goes throug the low back muscles instead of being able to transmit a good deal of force through the spine. (at least that is how I understand it)


So you need to do the following in this order:

1) Research until your eyes bleed! OR get a reputable coach/trainer (which may be harder than you think) that will work with you. Preferably you would still research even if you had a coach/trainer. You don't want to just follow someone's command blindly.

2) Start Light - The first few weeks or even months at the gym should not really be straining you at all. You are simply learning the bar paths and getting the motions/feel engrained in your mind.

3) Progress slowly - The longer/slower you progress, the better you will do in the end.

Well this should be enough to get you started.

IW

Thank you for the information, I appreciate it.

So, as far as "getting back in to it" or being a "beginner" whatever you wanna call it, the prevalent advice on this forum seems to be to work on the "big 3" exclusively for a long while at the beginning.

What kind of work out plan as far as reps and sets should I be doing? "As much as I can do without over training" seems to be reasonable, but what would that look like as far as numbers? Should I do all three of those exercises on the same day twice or thrice a week, etc?

Don't do the big 3 exclusively but yes they are important.

Do a little searching for routines, look for starting strength, 5x5, or check out the personal journal section.

There is tons of info on this forum you just have to do a little digging sometimes.

IW