>be skinny fat. >start lifting. >bros i'm gonna make it

>be skinny fat
>start lifting
>bros i'm gonna make it
>I destroy my back deadlifting for the first time
i hate life.
Can I at least recover quickly or something? I feel like going to the gym but I don't want to make it worse

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  1. 11 months ago
    Anonymous

    disc problems are lifelong issues unfort. But you can mostly recover. Look up stuart mcgill and his big 3 excercises

  2. 11 months ago
    Anonymous

    >destroy my back
    What do you mean destroy? If it’s badly injured, then you should go see a doctor.

  3. 11 months ago
    Anonymous

    dead hangs to fix dead lifts and your back will be back in no time

  4. 11 months ago
    Anonymous

    Are you talking about soreness?

    • 11 months ago
      Anonymous

      >Can I at least recover quickly or something? I feel like going to the gym but I don't want to make it worse
      trust me if you actually hurt yourself you wouldn't even be asking this LMAO. you're just sore, it's normal

      It's not sore. It's a pretty sharp pain in the lower pain, right side. Started the same day as the lift. It's not destroyed... but I feel it pulsating when just sitting.
      I think I didn't brace well enough and didn't use my glutes enough. From the side the form looked pretty ok, I've seen way worse when researching it

      • 11 months ago
        Anonymous

        you egolifted. form doesn't matter.

      • 11 months ago
        Anonymous

        you're fine you're just making a mountain out of a molehill.
        if it really was that bad you would certainly not want to go back to the gym and you'd know damn well you wouldn't recover quickly. take a rest day or three, eat some extra food and get some sleep.

      • 11 months ago
        Anonymous

        >deadlifts for the first time
        >puts on enough plates to permanently heem his back

  5. 11 months ago
    Anonymous

    >Can I at least recover quickly or something? I feel like going to the gym but I don't want to make it worse
    trust me if you actually hurt yourself you wouldn't even be asking this LMAO. you're just sore, it's normal

  6. 11 months ago
    Anonymous

    Most people shouldn't do deadlifts. The fitness industry is filled with manlets that have superior hip mobility at the bottom due to smaller femurs, allowing them to easily pick up the weight without much form degradation. If you are anywhere near human height, you will likely suffer form breakdown at the bottom of the lift, or you will scrape the frick out of your shins.
    Romanian deadlifts or at the very least trap bar deadlifts are warranted. You should also never go anywhere near super heavy, 8 reps minimum, 10-15 being much better.

    • 11 months ago
      Anonymous

      good advice. romanians are a just a superior movement for health and fitness

    • 11 months ago
      Anonymous

      breaking news, you can do deadlifts AND romanians

      • 11 months ago
        Anonymous

        there's at least 1 thread a day on IST talking about disc herniations and injuries doing deadlifts. It's not a safe movement, especially for beginners. Where people injure themselves is at the bottom of the movement because if you do it in correct form you are injuring your shins.
        The trap bar deadlift is a much more safer position and eccentric deadlifts like the romanian are just all around more superior.

    • 11 months ago
      Anonymous

      i fricking hate deadlifts, they feel like shit once i go above RPE 8
      i have long legs, short arms, and a decently short torso, so i either need to pull sumo (yuck), or just stick to lower weight on RDLs
      RDLs feel really good, while conventional deadlifts feel like absolute shit
      conventional deadlifts are the only lift that i suck at no matter what i do, so i just said frick it and stick to RDLs for my posterior chain
      also, 90% of injuries i hear about at the gym are from zoomers doing sumo deadlifts
      if you don't plan on competing in powerlifting or strongman, i really don't see a reason to take deadlifts seriously
      just do some RDLs for hammies and glutes, and stick to squats

  7. 11 months ago
    Anonymous

    find a physio and get examined. it's cheaper and more effective than doctors

  8. 11 months ago
    Anonymous

    OK, I'll bite. How much did you try to deadlift the very first time?

  9. 11 months ago
    Anonymous

    I ruined my neck from OHP. I fully accept that I am a moron.

  10. 11 months ago
    Anonymous

    >deadlifting
    >as a noob
    why
    Of course you'll frick up your back doing that

    • 11 months ago
      Anonymous

      french man novice program, asked around and ppl said it's fine.

      OK, I'll bite. How much did you try to deadlift the very first time?

      enough to get in the 2-5 reps that NH programmed

      • 11 months ago
        Anonymous

        How much, anon? I suspect you started way higher than you were ready for

        • 11 months ago
          Anonymous

          It actually was the second time. First time I did 15kg bar + 5 or something. Second time I did like 5 sets building up to the last one at 60kg, 4 reps.
          I'll do the bar, I've learned my lesson

          • 11 months ago
            Anonymous

            So too much weight AND too many sets. Deadlifting really taxes your central nervous system.
            Starting Strength is not perfect, but it gets that part right

          • 11 months ago
            Anonymous

            >5 sets of deadlift
            no possible way your form was any good on the last reps.
            >Starting Strength is not perfect, but it gets that part right

            So too much weight AND too many sets. Deadlifting really taxes your central nervous system.
            Starting Strength is not perfect, but it gets that part right

            is right

      • 11 months ago
        Anonymous

        >enough to get in the 2-5 reps that NH programmed

        You should never do any exercise that compromises your back for 2-5 reps, especially as a beginner. That's way too heavy. Don't take lifting advice from fitness influencers, they are barely trainers and none of them have a background in physical therapy.

        Start with the bar and take 6 weeks just learning the movement before you start to add significant weight. You are the best example why fitness influencers don't deserve money for their advice, it's terrible.

  11. 11 months ago
    Anonymous

    >half of IST thinks bending over and picking something up is far too dangerous an activity
    What the frick

    • 11 months ago
      Anonymous

      picking up a heavy weight in this specific position is absolutely the most dangerous position you can lift something. There is no other way you break your spine more easily than in this position. Other than twisting / rotational movements, this is the most common way people will break their backs in their lifetime.

      • 11 months ago
        Anonymous

        For starters that's a snatch grip deadlift. A conventional deadlift is not a dangerous lift. If you want dangerous then try heavy atlas stones without tacky or tyre flipping

        • 11 months ago
          Anonymous

          a conventional deadlift is dangerous at the bottom of the lift for most people above 5'8. The femur is just too long for the lift to clear the knees, so the tendency, especially for a beginner, is to avoid the pain of scraping the knee by compromising the form of the movement, which leads to breaking the back.

          • 11 months ago
            Anonymous

            Not really, I'm 6'3 with long as frick legs and my shins don't scrape at all. If anything my only form issue is that my shoulders can track too far over the bar

          • 11 months ago
            Anonymous

            >strongmen are all like among the tallest people
            >they all can deadlift a frick ton
            >somehow none of them broke their spines
            idk anon

            • 11 months ago
              Anonymous

              >somehow none of them broke their spines

              Do you even understand how terrible your example is?

              They're strongmen because they're strong men. Do you know how many would-be strongmen try to become strongmen? They're exceptions, not the rule. What a terribly weak argument.

  12. 11 months ago
    Anonymous

    >a bloo bloo bloo I need to spend 6 weeks learning to pick something up off the ground
    Absolute genetic dead ends on this board, I swear down
    My 5ft tall gf could deadlift 1pl8 for 5 reps her first time trying

  13. 11 months ago
    Anonymous

    You'll be fine. It's actually a good thing this happened on day 1. If it were later down the line you could be hurt much worse. This will teach you respect for the deadlifting gods. Give it a full month no deadlifting then start over with extreme paranoia.

    For me, deadlifting was the single thing that I credit getting my shitty body actually strong. Of course the other lifts add things but getting above 3 plates deadlift was a watershed moment for me. This was a decade and a half ago, but that investment persists. I maintenence deadlift now every few weeks for light reps, but an amazing amount of that strength built up back then still remains.

    This sounds gay, but consider starting with the lighest load you can. If your gym has rubber plates, consider 95. If it doesn't, consider 115 (this will be a bit lower than 135 but whatever). Consider starting off with 5 sets of 1. In other words, do a perfect single rep, step back, re-set up, then do another perfect rep, and so on. Re-setup the same way every single time.

    You need to figure out how your body feels best in set up and lift. This will change as you slowly add weight. Speaking for myself personally, I used to do what I called a self-check: 1 rep @135, anything wrong, tingly, weird? 1 rep @ 225, feeling light or heavy today any weird pain? 1 rep @ 275, are we going to warm up here a bit more? Or are we going for 315 and take a shot at 365? You get the idea. Figure out what works for you, just be fairly quick with your check lifting or you will piss off people waiting.

    Slowly, slowly, slowly stretch out your reps and weight. Always refine things to where your body feels good when lifting. Consider where in your workout where you feel strongest and do deadlifts then. You will hit a wall where minor technique details really matter but by the time you get there you will be getting really strong, and most importantly you will be extremely paranoid. Good luck.

    • 11 months ago
      Anonymous

      Split squats (not bulgarian) and romanian deadlifts are far more superior for building your legs and glutes.

      Split squats are pretty much the only exercise in existence that activates the most amount of muscles, especially if you do them with dumbbells for the added grip training. You can also alter the muscle bias by bringing your leg closer to you for quads and further away for glutes. The contralateral leg also gets a workout as well trying to stabilize the movement.
      Romanian deadlifts will put more isometric load on your back and your grip as well.

      • 11 months ago
        Anonymous

        I don't disagree with you, but what deadlifts did to my back alone turned me from someone who can't help you move into someone who can and for several days. I think it translates into functional strength better than anything else unless (as you note) leg/glute strength is a weak point. Although deadlifts touch on all of that too. I don't know. All I really do know is that deadlifting as hard as I could in my late 20's absolutely altered the trajectory of my life as my functional real-life strength probably tripled. Split squats are great but they have less resemblance to you plus another dude trying to move his grandma's giant oak dining table to the curb when she suddenly died whereas deads plus farmers carrys resemble it more accurately, imo, but I really have no idea as I didn't go too far down that path.

    • 11 months ago
      Anonymous

      Thanks anon

      >5 sets of deadlift
      no possible way your form was any good on the last reps.
      >Starting Strength is not perfect, but it gets that part right
      [...] is right

      Aren't you suppose to warmup and then do the 1-3 actual sets?

      • 11 months ago
        Anonymous

        warmup 2 sets, then 1x5,1x3,1x1. this is perfect for a beginner as your form will be perfect on the 1x1

        • 11 months ago
          Anonymous

          The counterpoint to this generally great advice are the following, because I ran into them myself.

          1. Todsy, with the current, actual state of my body, what weight is warmup?
          2. How many reps is a warmup set with the sctual state of my body right now?
          3. If going for heavy lifting or PR today, where's the sweet spot between warming up and wasting energy?
          4. What about form risk? The risk that your form suffers as you get tired. Maybe you want to go get your PR, then reps at levels far below (I guess you could consider this a RPT variant'.

          Point here is, the cost of breaking deadlifting form is severe, why ever lift heavy when not fresh and no check engine light on. Then reps lower and call it a day.

          • 11 months ago
            Anonymous

            first set is 30% of orp, second about 60%. do them for normal reps. you should have began your workout with 5-10 mins cardio anyway. maybe lower if you're overweight/unfit. this ensures your body is warm and ready for battle

            • 11 months ago
              Anonymous

              Apologies, on mobile and very late here, this is what my post should have said.

              The counterpoint to this generally great advice are the following, because I ran into them myself.

              1. Todsy, with the current, actual state of my body, what weight is warmup?
              2. How many reps is a warmup set with the sctual state of my body right now?
              3. If going for heavy lifting or PR today, where's the sweet spot between warming up and wasting energy?
              4. What about form risk? The risk that your form suffers as you get tired. Maybe you want to go get your PR, then reps at levels far below (I guess you could consider this a RPT variant'.

              Point here is, the cost of breaking deadlifting form is severe, why ever lift heavy when not fresh and no check engine light on. Then reps lower and call it a day.

              The counterpoint to this generally great advice are the following, because I ran into them myself.

              1. Today, with the current, actual state of my body, what weight is warmup?
              2. How many reps is a warmup set with the actual state of my body right now?
              3. If going for heavy lifting or PR today, where's the sweet spot between warming up and wasting energy?
              4. What about form risk? The risk that your form suffers as you get tired. Maybe you want to go get your PR, then reps at levels far below (I guess you could consider this a RPT variant).

              Point here is, the cost of breaking deadlifting form is severe, you should always lift heavy when warmed up, but fresh, and none of your check engine lights are on. Then reps at a lower weight to consolidate and call it a day.

              Yeah, but this guy literally injured himself on day 1, we can't really talk about percentages until he can get a feel for things, probably literally 5 sets of 1 @ 95 learning to set up, lift, put down. Then expanding slowly. If all this guy did over the next month was get to 5 sets of 3 @ 95 mission accomplished. Time to go 5 sets of 1 @ 105, same shit until a plate. i think by then if you're still uninjured the things you're saying make sense. A lot of IST posters come from athletic backgrounds but you gotta ease into this hottub if that was not the case.

              • 11 months ago
                Anonymous

                then maybe don't do deads for the first several months. im brainstorming right now but this seems an okay solution

              • 11 months ago
                Anonymous

                Hmm. Maybe you're right. Maybe don't dead until you can bench a plate, do 30 bodyweight squats fairly quickly... maybe 30 reverse situps to demonstrate back strength of some kind? Great idea, you may very well be 100% correct.

  14. 11 months ago
    Anonymous

    How nobody has even thought of this itt would be beyond me if this wasn't autism central, but
    Get
    a fricking
    Trainer
    Have someone look at your form, give you the right pointers (long arms, lat activation, shoulders over bar, etc.)
    With the right technique and enough discipline to not ego lift it's impossible to hurt yourself. Deadlifts aren't dangerous, they're just not moron proof
    t. 3 plate diddly for 5 after 4 months

    • 11 months ago
      Anonymous

      >Deadlifts aren't dangerous
      yeah but they are gay and useless lol
      enjoy your t-rex powersharter physique breh

      • 11 months ago
        Anonymous

        how are they useless when they train one of the most common movements? we have evolved to do them

        • 11 months ago
          Anonymous

          You are gay. And useless. Deadlifts do not produce gay results. Deadlifts produce hetero results since they produce people that can move heavy things. Give me a situation where a gay actually moved something.

          [...]
          Exactly.

          hex bar deadlifts or RDLs are more functional, barbell conventional deadlifts are a meme lift

          • 11 months ago
            Anonymous

            >hex bar deadlifts
            Defeat the point of the deadlift as a movement, i.e a hip hinge.
            >RDL
            Good exercise, but doesn't train the neurological side as well as conventional deads. If you're just bodybuilding then they're fine

          • 11 months ago
            Anonymous

            >hex bar deadlifts
            Every time I've tried one of these I ended up with blood blisters beneath my fingers. Hasn't happened with anything else

          • 11 months ago
            Anonymous

            >barbell conventional deadlifts are a meme lift

            Rrrright. A lift that trains you specifically for the task of picking something up the way humans do is a meme lift...

      • 11 months ago
        Anonymous

        You are gay. And useless. Deadlifts do not produce gay results. Deadlifts produce hetero results since they produce people that can move heavy things. Give me a situation where a gay actually moved something.

        how are they useless when they train one of the most common movements? we have evolved to do them

        Exactly.

  15. 11 months ago
    Anonymous

    >deadlifting
    we got another one

  16. 11 months ago
    Anonymous

    I only do upper body and I run, I'm a 5'11'' lean manlet king and people started miring me without me telling them I go to the gym

    frick deadlifts, frick OHP, frick squats, who needs them honestly when the tradeoff is lifelong spine issues

    • 11 months ago
      Anonymous

      The "people" admiring you are also men because you are a twink.

  17. 11 months ago
    Anonymous

    Lotta glassbacks itt. Embarrassing.

  18. 11 months ago
    Anonymous

    >muh shins
    Just wear programmer socks on deadlift days

  19. 11 months ago
    Anonymous

    >overloading on a fricking deadlift for the first time
    I have been doing gym stuff for years and never deadlifted. The day I finally started I loaded that shit VERY lightly with like 10lb's for each side and like 25 max until I understood my form.

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