Im cemented at 1 plate at this shit. Cant add even 1 gram without fucking my technique

Im cemented at 1 plate at this shit. Cant add even 1 gram without fucking my technique

  1. 1 month ago
    Anonymous

    Use lighter plates on top of the larger plate to gradually work your way up instead of doubling the weight and expecting your form to be immaculate.

  2. 1 month ago
    Anonymous

    Switch to DB rows for a few months and then come back to them (or don't, DB rows are better)

  3. 1 month ago
    Anonymous

    I just do them light with dbs. I don't like barbell rows a lot, since its very easy to just use the muscles you use when deadlifting. Machines are also a good alternative, bb rows are meh.

  4. 1 month ago
    Anonymous

    OP do you have micro plates? I bought a set of 0.5 LB plates on amazon for like $22 and it's the best investment I've made. On any exercise where you run out of steam going up 5 lbs at a time you can fine tune it one pound at a time. I even made some 1/4 LB 'weights' out of large bolts just grinding them down until the weight was right on the scale. Tape them onto the bar with painters tape and voila, half pound increment.

    This is how I recommended curl bro to increase his curl in another thread. Get a CAP super curl bar off amazon and the 0.5 lb plates, and increase your 3x10 workout one pound every other day until it gets heavy enough you have trouble getting 10, then go from there.

    • 1 month ago
      Anonymous

      I go to gym and lightest thing available to me is 2.5lbs, but main problrm is my strength varies every workout and seems to cap to 135lbs, ofc I could sometimes do more but cant consistently progress

      • 1 month ago
        Anonymous

        Are you overtraining?

        • 1 month ago
          Anonymous

          Not really 3-4 times a week doing ppl/brosplit

      • 1 month ago
        Anonymous

        It's not hard to bring in 4 pounds of half pound plates in your gym bag. Even fucking rippletits recommends this. Back off 5-10 pounds and move foreward micro loading. Let's say you work out 2x a week, that's 104 lbs increase per year. Even if you stall half the time you would increase 52 lbs per year. Almost anybody can continue a linear progression like this, even grandma with osteoporosis. You wouldn't settle for 135+52 lbs a year from now? Lifting is a long game. Also some lifts are just gonna peter out sooner anyway so don't get upset. You're not gonna curl 315, but you just might bench 315 one day.

        • 1 month ago
          Anonymous

          Solid advice actually, might try it, thx anon

        • 1 month ago
          Anonymous

          That's nice in theory, but a pointless idea in the real world. You can just add reps to progress enough to make the jump to the next weight, which might actually be even better for progress since you're varying rep ranges a bit. But the real problem is that you'll stall with this approach, soon enough you'll need to change volume, rep range or the whole exercise to make decent progress, at which point the microplates will be pretty useless.

          • 1 month ago
            Anonymous

            Thanks for the advice. BRB going to do 20x5 reps on bench with 135. I'll let you know when my calculations say my theoretical max is 315.

            Or I could, ya know, just keep doing 3x5 and add weight to the bar each time. You know, a proven way to increase strength.

            • 1 month ago
              Anonymous

              >Dat reading comphrehension

              Shart in mart

            • 1 month ago
              Anonymous

              Are you retarded, anon? Oh wait, it's one of those guys who doesn't understand programming beyond SS and 3x5, I know the answer already.

  5. 1 month ago
    Anonymous

    hey anons. i did this exercise a few days ago and my lower back hurts like someone would stab me with a knife. i cant straighten my spine for 3 days already. the day i worked out i didnt feel any real issue, though i must mention ive had lower back pain for years now, went to a doctor, doctor told me to avoid any heavy lifting (be it gym or some daily routine stuff). the day after that, pain wasnt a thing either. only after an 8hr sitting job in the evening when i got up from chair i felt sudden pain. its excrutiating. i cant walk, i cant sit properly. my only option is to lay down and even then i have to take safe position and have to use my hands to roll over my body. im using some medical cream to reduce pain and apply ice effect, but i dont think its gonna disappear any time soon. i cant bend over either, cant even reach my ass for that matter if im in shower etc. i was putting like 50kg weight (plates + barbell). did i just put myself into a wheelchair for rest of my life? when looking in mirror, my back is bent forwards like 20 degrees.

    • 1 month ago
      Anonymous

      Been there done that, this clip helped me YMMV

      • 1 month ago
        Anonymous

        thank u anon

      • 1 month ago
        Anonymous

        check the starting strength youtube how to squat with mark rippetoe. also check the program you can double your lifts in 6 months. everything free of charge.

        • 1 month ago
          Anonymous

          oh shit its a gif. anyway there is also video for rowing 😀

        • 1 month ago
          Anonymous

          Fuck off fatty

        • 1 month ago
          Anonymous

          >that op
          >rippeltits squat tutorial
          You are script arent you?

    • 1 month ago
      Anonymous

      first and foremost rest for 3 weeks. eat the same as usual. no joke but jeff cavalarienan has some good vids on it.
      godspeed king.

  6. 1 month ago
    Anonymous

    If you're not cheating your rows you're not trying.

    • 1 month ago
      Anonymous

      Based. Just ripping on the damn thing will do more than doing strict fussy reps. Do chest supported db or cable rows if you want to be strict, db and bb rows are for hauling weight.

  7. 1 month ago
    Anonymous

    Do inverted rows instead, they hit the exact same groups without the awkward fucking posture and you can progress them either through leg position or plate on chest/weighted vest.

    • 1 month ago
      Anonymous

      I just do them light with dbs. I don't like barbell rows a lot, since its very easy to just use the muscles you use when deadlifting. Machines are also a good alternative, bb rows are meh.

      Switch to DB rows for a few months and then come back to them (or don't, DB rows are better)

      Its not hitting the same muscles, lower back and lower lats are excluded in inverted rows
      I wont drop it yet, there must be a way to tame that beast, too many big backs of bodybuilding and powerlifting swear by them, must be a reason for it

  8. 1 month ago
    Anonymous

    form issue
    mental issue
    accumulated fatigue

  9. 1 month ago
    Anonymous

    >Cant add even 1 gram without fucking my technique
    if that's the case, then you're lifting too heavy to begin with

  10. 1 month ago
    Anonymous

    Kek I could barbell row 1 pl8 the first day I walked in a gym.
    Ngmi

  11. 1 month ago
    Anonymous

    depending on context: deload. rest. variation. surplus.

  12. 1 month ago
    Anonymous

    Increase the reps and sets for 1pl8

  13. 1 month ago
    Anonymous

    do it with a trap bar so you can focus all your effort towards the lift itself rather than not falling over

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