Do you exercise properly?

Alf Veedersane · 01-06-2019 11:36AM

[Deleted User] wrote: »

I started back in the gym a few weeks ago for the first time in over a decade.. Don't really know what I'm doing. I didn't even buy the membership. The PTs here don't really speak English so I can't be bothered getting one.

My brother told me to split up the days on legs, chest / abs, back / shoulders, and do 12 > 10 > 8 with increasing weights each time and I should be failing at the end. Going three or four times a week with my girlfriend and she's doing mostly the same exercises as me. Do many people do that with their partner? Use the same machine and do the sets together when the other is resting?

I'll see how I get on with that and then see if I get some proper goals. At the moment, I'm just tired of hurting myself doing basic things. I don't really need to lose any weight but I do the rowing machine every day I go for a bit of cardio.

Nothing wrong with what you're doing, in principle. Just make a sure there is a structure to what you're doing.

Transform · 01-06-2019 11:31PM

jim o doom wrote: »

Honestly I would have been in that bracket as a younger man, but I have a lot of years of training, experience and more importantly overtraining (and other) injuries keeping that in check.

I certainly do train to failure some of the time, but absolutely not all of the time.

Sometimes if the body is sore and the motivation is lacking, just literally making it into the gym and doing some supplmentary work is a win. When the mind and body are in that state, training to failure isn't even an option for me.

this 100% right - sessions need to be guided by how you feel rather than thinking harder is always better.

You can train hard and you can train often, you CANT train hard AND often

Transform · 01-06-2019 11:45PM

Basic principles of exercise/fitness

1. To get results we need to train often - consistency
2. You need to have a period (short, medium or long) of over reaching to challenge the body to adapt but adequate recovery is needed
3. Stress + rest = results
4. Exercise intensity must be earned and should not be seen as a jump off point and most certainly should not be applied to someone that's already stressed from lack of sleep, poor nutrition and external stress from family/work. Train often and consistency can't be applied if you're not prepared to do lots of ordinary days where you're just putting in low intensity work to get volume in - ordinary days prepare you for extraordinary days
5. Consistency over intensity
6. If your best work is only ever in the gym then you're missing the entire point, instagram promotes the external validation of exercise yet long term consistency requires you to value the internal validation you get from training - focus on what your body can do NOT how your body solely looks

....... · 04-06-2019 09:22AM

Deleted User wrote: »

Do many people do that with their partner? Use the same machine and do the sets together when the other is resting?

Yeah having a workout buddy can be fun.

Unfortunately when I try this with my husband he turns into a drill sergeant roaring at me to PUSH HARDER, 3 MORE REPS until I slink away and hiss at him that Im doing my own thing

namastehealthy · 04-06-2019 06:31PM

Nope. I can feel that I am doing some exercises wrong and I really appreciate when someone steps in to tell me and show me. I can see how some people may not want the help. But I do!

....... · 05-06-2019 09:05AM

namastehealthy wrote: »

Nope. I can feel that I am doing some exercises wrong and I really appreciate when someone steps in to tell me and show me. I can see how some people may not want the help. But I do!

Most gyms have wifi now and I use youtube on my phone on the spot to check if Im doing an exercise incorrectly if Im not sure of it.

Actually one gym I use has youtube on the treadmills so even if you didnt have a phone with you you could check online.

Keyzer · 05-06-2019 09:09AM

....... wrote: »

So what advice would you give to people to get them exercising properly?

None.

I see a lot of nonsense at the gym:

Sloths who are severely overweight and putting in almost zero effort. Deluding themselves that they are working towards their goals (thats if they have goals).

Dudes lifting weights, swinging their arms all over the place with no form or understanding of what they are doing.

If you can't be bothered to put in some effort or research on how to perform a repetition correctly and at the correct speed then that's your problem.

05-06-2019 10:49AM

Keyzer wrote: »

None.

I see a lot of nonsense at the gym:

Sloths who are severely overweight and putting in almost zero effort. Deluding themselves that they are working towards their goals (thats if they have goals).

Dudes lifting weights, swinging their arms all over the place with no form or understanding of what they are doing.

If you can't be bothered to put in some effort or research on how to perform a repetition correctly and at the correct speed then that's your problem.

Some people just need direction and are completely unaware of how ineffective they are, and may not be as meticulous with their research as you are. I'd usually have a bit more sympathy.

Alf Veedersane · 05-06-2019 11:59AM

60% of the time I exercise properly all the time.

Alf Veedersane · 05-06-2019 12:48PM

Keyzer wrote: »

If you can't be bothered to put in some effort or research on how to perform a repetition correctly and at the correct speed then that's your problem.

Well done on doing every exercise correctly from the very start. Most people learn over time.

05-06-2019 02:52PM

Do any of ye do classes? I did one recently. Punches and kicks.

I lasted 20 minutes (hungover) and it's an hour class. My girlfriend's friend who's been doing it for a couple of months can last the full hour. It was brutally difficult but the motivation from being in a class was good.

Had a serious work out feeling for a few days afterwards and that was just 20 mins of high intensity stuff. Thinking of doing more just because it pushes you.

....... · 05-06-2019 03:09PM

Deleted User wrote: »

Had a serious work out feeling for a few days afterwards and that was just 20 mins of high intensity stuff. Thinking of doing more just because it pushes you.

Im not really sure what you mean by the bolded. I dont feel exercise hours or days later beyond DOMS from doing something new (and even that can be hard to get because I am used to working out).

But if you are not used to doing exercise and 20 minutes high intensity gives you a feeling that you can feel for a few days afterwards it might be worth getting the GP to give you a check up (depending on the nature of the feeling).

I say this because a guy I know joined a gym and after the first session he looked pretty worn out and said he felt a bit wheezy/tight chest initially but then just felt that he had had a serious work out for a few days. A few months later he had a heart attack. That feeling he was associating with a serious workout was actually a heart problem. He was only in his 40s.

Thats not directed at you personally Ads by Google - you just reminded me about it. But I mean it for anyone embarking on an exercise program.

Be careful folks!!

06-06-2019 03:42AM

....... wrote: »

Im not really sure what you mean by the bolded. I dont feel exercise hours or days later beyond DOMS from doing something new (and even that can be hard to get because I am used to working out).

But if you are not used to doing exercise and 20 minutes high intensity gives you a feeling that you can feel for a few days afterwards it might be worth getting the GP to give you a check up (depending on the nature of the feeling).

I say this because a guy I know joined a gym and after the first session he looked pretty worn out and said he felt a bit wheezy/tight chest initially but then just felt that he had had a serious work out for a few days. A few months later he had a heart attack. That feeling he was associating with a serious workout was actually a heart problem. He was only in his 40s.

Thats not directed at you personally Ads by Google - you just reminded me about it. But I mean it for anyone embarking on an exercise program.

Be careful folks!!

I have to get a medical later this month so I'll ask the doctor. Thanks.

....... · 06-06-2019 09:11AM

Deleted User wrote: »

I have to get a medical later this month so I'll ask the doctor. Thanks.

Excellent stuff.

Gottanage · 28-06-2019 08:58AM

Mostly I try to understand this (I'm doing all properly, but not all exercises I know how to do, but most of them, much more than basic movements)

CosmicFool · 28-06-2019 09:19AM

I recently joined a Gym a few weeks ago and got a PT. I see a lot of lads doing feck all. Mostly on their phones and when they do work out you can tell they're doing it completely wrong. I was asking the PT about them and she said she does tell people how to do it properly but rarely they'll follow her or the other PTs instructions. I mean why bother going to the gym and paying money if you're not going to do it right?

freemenfitness · 28-06-2019 09:28AM

CosmicFool wrote: »

I recently joined a Gym a few weeks ago and got a PT. I see a lot of lads doing feck all. Mostly on their phones and when they do work out you can tell they're doing it completely wrong. I was asking the PT about them and she said she does tell people how to do it properly but rarely they'll follow her or the other PTs instructions. I mean why bother going to the gym and paying money if you're not going to do it right?

Most people think they know all they need to know. After all they have been doing x sport / activity for x amount of years so what would they need to know. Or have seen a video on youtube /read an article and know all they need. This is just one of the things I see and its people thinking they know everything and disregarding any help. Im sure there is a level of ego involved and maturity needed to take the advice. I have always done things that required a coach so learning from someone was natural for me.

joe40 · 28-06-2019 09:38AM

I personally find exercising as part of a fitness class great for motivation. Assuming of course it is well structured, with coaches that pay attention, and suits your goals.

I currently go to a crossfit type class (not crossfit but in a crossfit gym) The class comprises weights (compound lifts, not Olympic lifting) core session and a cardio type session over an hour.

The structure and social element really help keep me motivated.

Thanks to Brian? for posting this:
If you enjoy strength training. I think a great goal for everyone is a BW bench, a 1.5 x BW squat and a 1.6 x BW deadlift. If you get that, you've put in a massive amount of work and really committed to it. It's attainable for everyone, unless they have injury concerns.

It is something I might target at age 49 and about 89 kg I'm close to 1.6 x BW deadlift, but at 75 kg bench and 95 - 100 kg squat I have a good bit to go with these.

Might take a 2 pronged approach, increase strength and decrease BW.

Would those targets still hold for someone approaching 50.

troyzer · 28-06-2019 09:40AM

I'm wondering if I'm one of those people.

I'm a very overweight man ~130kg, 180cm. I started having panic attacks recently and I've been diagnosed with panic disorder and generalised anxiety disorder.

I started going back to the gym as an outlet for excess adrenaline. My left shoulder has been carrying a long term injury, it feels loose and saggy and has always stopped me from exercising properly before.

In the beginning I mostly used machines (but in a structured way using the progression app) and a bit of cardio on the bike. My goal in the beginning was to simply make it routine and burn adrenaline whilst slowly moving onto barbells and powerlifting using Starting strength once my mobility was there.

I'm still not quite there yet. I can't do proper shoulder presses because of the strength imbalance, can't do deadlifts because mobility/my belly make it difficult to keep my back straight (and I'm having lower back pain as a result) and I can't do a low bar squat yet, my shoulder mobility is dog****.

So right now I'm doing a hodgepodge of barbells, dumbbells, cardio and the leg press. I've also introduced cycling outdoors and I'm starting swimming next week on my off days to try to get my shoulder fixed.

But I don't have any specific weight goals or anything yet. I just want to be able to use barbells regularly and then fix my diet. But dieting to lose 30-40kg means I'm not going to be able to progress my lifting, you can't lose that much weight whilst simultaneously growing muscle mass.

Zillah · 29-06-2019 02:46AM

troyzer wrote: »

But I don't have any specific weight goals or anything yet. I just want to be able to use barbells regularly and then fix my diet. But dieting to lose 30-40kg means I'm not going to be able to progress my lifting, you can't lose that much weight whilst simultaneously growing muscle mass.

I wouldn't worry much about getting big numbers on the barbell or putting on muscle. I would see a physio about that shoulder and focus on getting your weight under control. Once you have a stable routine and more manageable bodyweight get a trainer to show you a good strength programme - anything that causes pain should be stopped immediately - absolutely no sense risking a permanent back injury chasing a deadlift you're not ready for.

Your BMI is 40, which suggests your big issue is your diet, and there is just no way to burn through that many calories. My number 1 focus if I were you would be to spend some time with a dietician, and maybe a therapist, because there is a strong connection between anxiety and eating for all the wrong reasons. I know you've spoken with someone considering your recent diagnosis but a discussion about your relationship with food would probably be very beneficial. With a reasonable diet the weight should fly off you, even without exercising, so big gains to be had there, if you'll excuse the bro-pun.

29-06-2019 05:09AM

Kind of concerned about my left side.

Stopped doing barbell when I realised I have a strength imbalance and was carrying hard reps with my right side. So moved to all dumbbells.

It's the oddest thing. Every set of flat benching I do, I'll have a sudden failure. Like six reps in, I feel fine, and then I go for number 7 and it just won't happen, either from the get go or from half way. Like not even remotely possible to struggle through.. Just all strength evaporated. A couple of times, I've had the dumbbell crash down into my chest because I can't even keep it half way up.

This doesn't happen with flat flies with weights 50% heavier. My left is still weaker but I don't have this instant failure. I can still power through.

Is this common, or is it a small injury that only shows during this particular exercise? I've only been back working out for a month or two after a very long time off. I've broken both collarbones since the last time I was in the gym, but I don't think either is an issue.

the baby bull elephant · 29-06-2019 12:29PM

Deleted User wrote: »

Kind of concerned about my left side.

Stopped doing barbell when I realised I have a strength imbalance and was carrying hard reps with my right side. So moved to all dumbbells.

It's the oddest thing. Every set of flat benching I do, I'll have a sudden failure. Like six reps in, I feel fine, and then I go for number 7 and it just won't happen, either from the get go or from half way. Like not even remotely possible to struggle through.. Just all strength evaporated. A couple of times, I've had the dumbbell crash down into my chest because I can't even keep it half way up.

This doesn't happen with flat flies with weights 50% heavier. My left is still weaker but I don't have this instant failure. I can still power through.

Is this common, or is it a small injury that only shows during this particular exercise? I've only been back working out for a month or two after a very long time off. I've broken both collarbones since the last time I was in the gym, but I don't think either is an issue.

I wouldn't worry too much about asymmetry of the kind you're describing here. We're all naturally asymmetrical creatures.
https://www.strongerbyscience.com/important-muscular-symmetry-strength-sports/
There's not harm in keeping up the dumbell presses but I wouldn't let it push me away from the barbell.

As for your sudden loss of strength I couldn't talk about the possible effect of your injury etc but is it possible you're just getting fatigued and losing your form a bit so you essentially move into a position you just don't have the strength to move from?

silverharp · 29-06-2019 02:33PM

When I see it ( not often) it makes wince a little , people that barbell squat with their heels off the floor. Would they be aware they are doing it? Is it an injury risk or just not pretty? The last 2 times I noticed it they didn't look like beginners.

Alf Veedersane · 29-06-2019 03:42PM

silverharp wrote: »

When I see it ( not often) it makes wince a little , people that barbell squat with their heels off the floor. Would they be aware they are doing it? Is it an injury risk or just not pretty? The last 2 times I noticed it they didn't look like beginners.

Could be a few things...getting too far forward or a bit more forward than ankle dorsiflexion can accommodate are two that spring to mind.

The degree the heels come up determines the level of an issue that it is.

30-06-2019 06:57AM

the baby bull elephant wrote: »

I wouldn't worry too much about asymmetry of the kind you're describing here. We're all naturally asymmetrical creatures.
https://www.strongerbyscience.com/important-muscular-symmetry-strength-sports/
There's not harm in keeping up the dumbell presses but I wouldn't let it push me away from the barbell.

As for your sudden loss of strength I couldn't talk about the possible effect of your injury etc but is it possible you're just getting fatigued and losing your form a bit so you essentially move into a position you just don't have the strength to move from?

I don't have a spotter and I way prefer dumbbells to the Smith machine anyway. I know you can lift more if it's a bar but I don't really care about how much I can lift or how I look.

Didn't realise asymmetry wasn't a big issue. I'll keep at what I'm doing and see if I continue failing without warning.

Are squats high-risk when it comes to injury? I'm terrified of hurting my back. Is it worth learning real squats as opposed to just using the squat press machine thing that isolates it to the legs?

silverharp · 30-06-2019 10:45AM

Deleted User wrote: »

Are squats high-risk when it comes to injury? I'm terrified of hurting my back. Is it worth learning real squats as opposed to just using the squat press machine thing that isolates it to the legs?

the hex bar might be an idea for you , you get a compound movement without having to load your back and the advantage in risk terms is that you re lifting the load through your centre of gravity so its more evenly spread.

Alf Veedersane · 30-06-2019 11:06AM

[Deleted User] wrote: »

Are squats high-risk when it comes to injury? I'm terrified of hurting my back. Is it worth learning real squats as opposed to just using the squat press machine thing that isolates it to the legs?

They aren't high risk in and of themselves. Loading a bar with too much weight too soon puts you at risk. They're a great exercise if you invest the time etc in learning them.

You don't have to squat and you can use the leg press to work legs.

But I would always recommend trying to learn to squat if there are no issues with doing them just because they are a good exercise.

But there isn't necessarily a need to do them...Just depends what you want from working out

30-06-2019 02:35PM

silverharp wrote: »

the hex bar might be an idea for you , you get a compound movement without having to load your back and the advantage in risk terms is that you re lifting the load through your centre of gravity so its more evenly spread.

No hex bar in my gym. Looking at dumbbell deadlifts here as an alternative that is also better for the back.

Mellor · 01-07-2019 03:46AM

silverharp wrote: »

the hex bar might be an idea for you , you get a compound movement without having to load your back and the advantage in risk terms is that you re lifting the load through your centre of gravity so its more evenly spread.

A hex bar still loads you spine/back. All deadlift variations will to some degree. Certain squat variations don't.

Brian? · 01-07-2019 07:58AM

joe40 wrote: »

I personally find exercising as part of a fitness class great for motivation. Assuming of course it is well structured, with coaches that pay attention, and suits your goals.

I currently go to a crossfit type class (not crossfit but in a crossfit gym) The class comprises weights (compound lifts, not Olympic lifting) core session and a cardio type session over an hour.

The structure and social element really help keep me motivated.

Thanks to Brian? for posting this:
If you enjoy strength training. I think a great goal for everyone is a BW bench, a 1.5 x BW squat and a 1.6 x BW deadlift. If you get that, you've put in a massive amount of work and really committed to it. It's attainable for everyone, unless they have injury concerns.

It is something I might target at age 49 and about 89 kg I'm close to 1.6 x BW deadlift, but at 75 kg bench and 95 - 100 kg squat I have a good bit to go with these.

Might take a 2 pronged approach, increase strength and decrease BW.

Would those targets still hold for someone approaching 50.

Those targets hold for you. Sure you're almost there.

I wouldn't try to drop weight and get stronger though. It's very hard to do both at once.

Do you exercise properly?

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