did my first day of starting strength yesterday
>couldnt break 15kg on a single lift
>need 30kg of assistance on pullups
>need 20kg on dips
>followed form tips perfectly but still didnt feel most lifts in the areas i was supposed to
>zero doms in the unpumped areas so it feels like i achieved nothing
demoralising as frick, but i dont feel like giving up which is nice. any newbie tips would be appreciated
>tfw touched a barbell and didn't instantly turn into Adonis
It's your first day. People underestimate just how much effort you need to put into anything to be proficient at it just because it isn't instantly accessible
i know its a process that takes years, but it still felt pretty embarassing struggling with low lifts when people around me were doing far more. but like i said, ive got no intention of quitting because the thought of not being stronger than them is killing me. that being said, you got any muscle stimulation tips? i felt bench exclusively in my elbows and arms, and squats in my upper back and quads only
>people around me doing much more
Don't compare yourself and the weight to those around you, nobody cares. You can look at it as a goal to reach, but actively comparing isn't going to solve anything, it's just pussy woman shit. Just focus on improving a little every day and you're already doing more than probably 90% of people today.
>bench in arms, squat in upper back
Your form is probably off. Watch some more videos on how to achieve proper form, post some pics in here of your form. Also sometimes not every exercise you will feel in the target muscle group at first - if your arms and their tendons are really weak/not used to movement, they will need to get up to speed first, and then as you do it more and increase weight you should begin feeling it more in the chest, for example.
>Watch some more videos on how to achieve proper form
i do, and i do the movements without a bar, then with it, then adding weight to make sure ive got it down, but things like "keep tension in your abs and glutes" etc while going through the movement doesnt work for me, even when im doing bodyweight squats alone. i got people at the gym to check my form too and they said it was good, even the personal trainers, so how come my knees are feeling it but not my glutes? sorry for the moronic questions, but its pretty confusing for someone like me
>just do ss
>ss is a meme
>just do ss
>ss is a meme
thats the entirety of beginner lifting discussions here, figured id rather just start with something simple and getting used to the routine of going to the gym 3 mornings a week as opposed to something more complicated
really? if its true then thats pretty relieving, but with this boards crabs in a bucket attitude i cant really tell if its too good to be true or not lol
>so how come my knees are feeling it but not my glutes?
Because you used 15kgs, + the bar that's 35kgs.
It's a backpack, the movement is enough to annoy knees that aren't used to it but your glutes are way stronger than that.
Give it time, and also you should feel the effects of the deadlifts on the glutes - why did you skip on the deadlift?
didnt skip the deads, thats the only one i genuinely felt good about lol. expected to really struggle with form especially considering how often i hear that theyll frick you up long term, but the movement felt smooth, i got full posterior chain activation, and i even managed 25kg for my last set
forgot to mention that as the exception to the "not breaking 15kg" thing in my original post lol, sorry
It sounds like a good and effective first sessions, what's the problem?
Next time, do 20kgs (40kg, count the bar holy shit that's confusing otherwise) on squats and 35 (55, so close to lmao1plate) on deads.
If you have to follow a beginner routine, do GZCLP instead. It fixes some of the problems of SS
Muh crab bucket!!!
No it's called no one else here is a little sensitive crybaby b***h like you and your shitty subreddit you originate from. No one wants to hold your hand gay. Also it's banter as well. Either way can't wait for you to injure yourself months in and have to stop because you already proved to be a massive and I mean massive bich. Do you redditturds just autisticly rock back and forth saying muh crab bucket much crab bucket muh crab bucket to just not tear up and cope with text on a screen lol
(Checked)
There are definitely some homosexuals around who's only purpose for being here is to demoralise anyone thinking of making some gains. It's not that hard to distinguish banter from spite.
The answer to that is the same that it's been for 20 years
>The stories and information posted here are artistic works of fiction and falsehood.
>Only a fool would take anything posted here as fact.
Cry about it you fricking toddler gay back you go to rthedonald. It must affect you so much because these demoralizers are hitting close to home commit suicide
It's banter and trolling raging newbies like you. That's literally it. There's a protip. It's not spite but if that helps you cope. Keep crying and saving homosexual screenshots like that.
NTA, similar issue with squats. Arms also feel like they lose circulation, dunno if grip is too close or not but I checked my hand position and everything looked about how it did in the meme book. Also have hamstring inflexibility, heels pop up on rise. Need better shoes too lmao.
Let your body adapt.
It doesnt taake years, it takes months to see results and then you get hooked, because youll look better, sexier and people will start noticing
Mind muscle connection happens over time
I was so shocked when I never lifted in highschool besides gym class
then when I got into going consistently
its like your muscle and nuerons form new pathways and connections
all my lifts had better form and I can feel and flex specific areas of muscle
Really focus on the Contraction and the Negative movements of your lifts, controlled up, and Controlled down
it comes with training
The Way is in Training - Miyamoto Musashi
What gym do you go to what state I will pick your pipsqueak ass up and snap you in two with my hands or shove your head in the toilet weakling b***h. It's about that pimpin life
>it still felt pretty embarassing struggling with low lifts when people around me were doing far more
You think they weren't in your position at some point? Those people didn't just emerge from out of the walls of the gym being able to bench 2pl8s, anon.
Most people make 80% of their gains in the first six to twelve months.
>any newbie tips would be appreciated
don't become another victim of the starting strength meme.
Your technique will improve exponentially in the coming weeks. Technique isnn't just how you position your major bones, there is a lot of subconscious small movements and adjustments involved. I'm 100% sure you are much stronger than what your current lifts suggest. In fact, you won't even make strength gains for a while, you will improve your technique and lift much heavier because of that.
It's just neural drive and technique, your muscles have more power than that. Frick, if you can't bench 15kgs you wouldn't be able to do a single push up - it's just that you aren't used to the barbell, don't know how to push, how to keep tension... it will come, you'll see big improvements (and not all will be because your muscles got stronger, but SOME will be)
Focus on getting good form first, so that you can compare your performance day-to-day.
>you wouldn't be able to do a single push up
i can only do 5 because i did a 6 month suicide cut with no exercise except running, so my arms are pretty damn pathetic
>how to keep tension
this is what stumped me the most, ever since i posted the thread ive been trying to do bodyweight squats while keep tension and seeing if i can feel my ass pumping, but all im getting is upper back business
Don't over focus on keeping tension in your glutes. You need enough tension in your glutes and your core to perform the movement safely, that's it. Squats aren't one of those exercises where you consciously try to pump a muscle in the hope to get more hypertrophy in that specific muscle, that works better for isolation exercises like curls.
Just do the movement safely, in a way that you are stable and your joints don't hurt. As long as you aren't lifting it with your joints, you will 100% gain muscle strength, that energy to move the bar must come from somewhere and if you do it safely, it's your muscles.
Over time you might also see improvements in different muscles at different times, squats activate so many muscles that your weak points usually improve the most, until they stop being the bottle neck.
Frick I hate the new year's homosexuals. One session into the easiest to understand program and already fricking complaining.
i hate me too c**t, thats why im trying to fricking improve
got it, ty for spelling it out so simply anon
comparing myself to other peoples first days threw me off, ive never been able to help myself when it comes to stressing about making sure everything im doing is as efficient, and as in line with what the perfect gym goer does. its why i ended up ditching the gym during the first money of the weight loss, then coming back to it now that im half a man
>count the bar
i thought the bar didnt count on this board?
dunno about arms losing circulation, but my shoulders died on my first set because i was so paranoid of tipping the bar that i had the basically stuck to my neck lol. i amaze myself every day
then apparently i did do 50kg, but again, i thought this board never counted the bar. did everyone suddenly change their mind in the 3 months i spent camping on roon and thinspo threads??
>then apparently i did do 50kg, but again, i thought this board never counted the bar. did everyone suddenly change their mind in the 3 months i spent camping on roon and thinspo threads??
You fell for the meme, you obviously count the weight on the bar. If you didn't, then lifting an absolute 50kg could mean 30kg on an olympic bar, 25 on a heavy texas bar, 35 on a woman's olympic bar, and 37.5-42.5 on ez bars. You lift the bar during the movement, and the bar has weight, so you count the bar. Your numbers are decent for a first SS workout, you shouldn't be demoralized about it.
We only don't count the bar when talking about "plates", so I could say "I deadlifted lmao3pl8s for reps today", meaning I used 3 20kg plates on each side of the bar for a total of 140kg
>roon
>thinspo
So threads for people who don't lift, ok
This, OP is worse than a Black person
I just hope he fricks off back to /LULZ/ in 2 weeks instead of spamming blackpill threads
not a redditor nor a blackpiller, im just very moronic and needed someone to point a couple things out to me, no need to get this upset over it
looking through the spreadsheet now and it seems pretty good, got no clue what to pick for the t3 exercises though lol. ty for the rec anon
Doing GZCLP rn, using Boostcamp app to track my shit because printing spreadsheets is a nuisance and I don't like syncing data over unencrypted networks (i.e. at work and the public gym wifi).
break 15kg on a single lift
moron, you include the bar and the weight on both sides
e.g. if you squat with a 10kg and 5kg plate on each side you say you squatted 50kg
But if you really could only squat 35kg then holy shit SS + GOMAD might unironically be the only hope for your twink ass
I did it the way it felt correct for my body
I did volume training with lighter weights for 2 months or less
And inly then went to strength. Its like day and night.
You need to let the body realize you are now going to train and let it grow some neurons and some tussue here and there. And then do your strength plan.
So, I had the same problem with stiff legged deadlifts, first couple of reps all in the hams and glutes, the rest all in the lower back (in a good way, the nice muscular burn).
I thought I was doing the correct technique, form looked OK, asked form check to another people and they all have tiny modifications.
So I did two things: oh I'm weak I the back? started doing some back extensions, and taking the little modification from the dude with similar body.
That changed everything.
Every single guy who has big lifts had a first day in the gym where they just lifted small weights and felt awkward. This is part of the process. Luckily, this is the easiest phase to move past since improvement is fastest as a complete beginner. The fact you are following a program from day 1 already puts you in a much better position than most people so keep powering on and you will see progress. In terms of lifting advice, Alan Thrall has good videos on weightlifting basics eg squat so have a look at that. There are other good YouTube tutorials out there too. good luck bro and keep on going.
>any newbie tips would be appreciated
You're not gonna get everything right day 1 moron. Keep learning.
there are no dips in ss (straight shota)
the link in the sticky https://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html
did end up trying pullups when i shouldnt have, but thats just because i wanted to see roughly where i stood
frick that. that's bad, who's the frickup that wrote that?
go with this: https://startingstrength.com/get-started/programs
when was the sticky last updated lmao
downloaded it, pretty useful tbh