Question about lifting...

[sinkoman]

Since i've decided not to wrestle this season, i'm trying to start lifting again, just to stay in shape.

Went with a few friends of mine to the school gym the other day, only to find that i'm so damned weak that I can't control the weights adequately. I managed to max 135 benching, yet my spot was helping me like he was getting paid to do so. Not helping me actually move the weight mind you, but helping me to keep it stable.

Same with working nearly everything else, I couldn't really max anything because I always would have issues with keeping the weights from swaying.

What should I do to build the muscles necessary to better control the weights?

 

[mchammer75040]

Ever heard of static contraction? Check this out and tell me what you think, it worked wonders for me when I lifted with a machine but Ive lost alot of that..sadly..:frown:
http://www.bodybuilding.com/fun/sisco6.htm

 

[Pesmerga]

If you're not able to properly lift the weight amounts, don't do it. You're putting strain on joints where it should be on muscles, and you're probably doing a shit job to your spine.

Work with smaller weights and do it very controlled. Do *not* try to do as much as you can as fast as you can; everything should be as balanced and controlled as possible.

Balance is key, but I'm not really sure where your problem stems. Some exercises require a lot of balance, whereas others not so much. Focus on compound exercises, like pushups, pullups, benching, deadlifts, and squats.

Make sure the weights are the same on both ends of the bar (obvious, I know). Make sure you're doing the exercise correctly. It's easy to mess up a benchpress; (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html). Also, warm up before weight lifting. Jumping jacks, jump rope, biking, or running are all good warm ups. Do them until your heart is rapidly beating, then begin your workout.

 

[jverne]

yeah i see lots of people just putting on as much as they can and try to lift...makes them feel cool...which in reality they're doing more harm than good to their body.


edit: oh....did i mention nobody takes even 5 minutes to warm up...

 

[CyberPitz]

Always lift with your legs!

 

[Kula Meenur]

oh lol pitzy, he was benchpressing

 

[sinkoman]

yeah i see lots of people just putting on as much as they can and try to lift...makes them feel cool...which in reality they're doing more harm than good to their body.


edit: oh....did i mention nobody takes even 5 minutes to warm up...

Well, I did move down to just repping 95 (although that felt rather embarrassing). I was just trying to figure out where I stood after nearly a year of inactivity.

But even with the 25s, my forearms and triceps just weren't strong enough to keep the weights 100% stable. Towards the end of maybe 4 sets of 10, I needed some help keeping them straight.

 

[jverne]

Well, I did move down to just repping 95 (although that felt rather embarrassing). I was just trying to figure out where I stood after nearly a year of inactivity.

But even with the 25s, my forearms and triceps just weren't strong enough to keep the weights 100% stable. Towards the end of maybe 4 sets of 10, I needed some help keeping them straight.

swallow your pride and do the easier ones first and then move on. otherwise you'll screw yourself up.

my usual training barley consists of any weight lifting, i just use my body (as in push ups, crouches, "pole" lifting,...).

 

[Terminator]

Since i've decided not to wrestle this season, i'm trying to start lifting again, just to stay in shape.

Went with a few friends of mine to the school gym the other day, only to find that i'm so damned weak that I can't control the weights adequately. I managed to max 135 benching, yet my spot was helping me like he was getting paid to do so. Not helping me actually move the weight mind you, but helping me to keep it stable.

Same with working nearly everything else, I couldn't really max anything because I always would have issues with keeping the weights from swaying.

What should I do to build the muscles necessary to better control the weights?

I'm guessing that bench is in lbs! anyway that's not anything bad mate especially if you've taken time off.

Just stick to weights you can succesfully do, don't feel you have to lift a certain amount for your pride, you'll look more of a dick if you're struggling with a weight you can't handle.

I can recomend alternating bench press with dumbell chest press, this works slightly different areas of the muscle and will also help increase stability.

 

[Baal]

I was and am pretty much still in the same position as you, as I've just started lifting. My biggest problem was I was unsure of what I was doing, AND the fact that I couldn't (still can't really) lift any serious weights.

First of all, what I've done is moved completely over to dumb bells for bench press and military press purposes. I do 2x40 Lbs for bench press, and I think 35s for military. It's great because if you're unsure how much you can actually lift and don't want to bother with a spotter, you can just drop the weights if you get into trouble! As far as I know, there's almost no downside to using them, and I find that it's a little less embarrassing using low weight dumb bells than it is putting really low weight on the actual bench press.

Good luck!

edit: Also, it's less likely you'll have to share the dumb bells with anyone so you can go at your own pace.

 

[MiccyNarc]

dude, just lift what you can with good form

If you can't keep it stable, STOP. Lower the weight if necessary. You shouldn't need a spotter, he should just be there to watch to make sure you can get it off your chest in an emergency.

 

[Baal]

Agreed with Miccy; if you can't lift it with good form, then don't.

Remember, no one's going to make fun of you for lifting low weight. They will make fun of you for doing 1 rep of body weight with terrible form.

Once you realize you're at least in the gym, and therefore should be commended for showing up at all compared to the people who spend all of their free time in front of the computer / on the couch, it's easier to relax and just do as much as you personally can do, and make personal gains.

Don't forget to eat properly

 

[The Monkey]

How do I get rid of the fat on my ass?

I work out quite a bit and I have done quite well with my upper body, but I've a hard time changing anything with my ass.

 

[Raxxman]

cycling,

 

[Raziaar]

I like to lift free weights in my spare time, and have a simple weight bench in my room as well.

Like others have said, if you cannot lift an amount of weight and keep yourself stable while doing so, cease doing it. You need to work with lower weights, even if it comes at a blow to your ego, and focus on proper form and technique, because doing so will really build up your stabilizer muscles.

If you train too hard too fast, certain muscles might grow out of strength proportions to the other muscles you are using, and that's why they call them stabilizer muscles... because when you do motions, those certain muscle groups aid in stabilizing the primary muscle during it's movements.

 

[RidleyRockets]

How do I get rid of the fat on my ass?

I work out quite a bit and I have done quite well with my upper body, but I've a hard time changing anything with my ass.

You can't reduce fat from just one area alone, you have to reduce your body fat percentage over all which unfortunatly means dieting and cardio. Horrible, horrible dieting and cardio.