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 Cheesecat wrote:

 Albatross wrote:
Hi, Cheesecat! I started out doing stronglifts, and there's absolutely nothing wrong with not adding more weight on a particular lift until you feel ready. I struggled with overhead press too initially, funnily enough. Just stay at the weight you're on (or decrease a little) until you can get all 5 sets of 5 with good form, then look to increase it in your next session. Just don't get demotivated.

I started on stronglifts around 2 years ago having never really picked up a barbell before and I can now comfortably deadlift over 400lbs. It absolutely can be done by beginners.

Should I keep all my other exercises at base weight until I get stronger with the overhead press? Or is it okay to have some exercises progress while others lag behind?

Depending on your leverages either deadlift or squat should progress the fastest, followed by bench press, followed by overhead press. It is okay if some lifts lag behind others. Just make sure you're eating enough. Realistically you should be able to add at least 5-10lbs to each lift per week for the first couple of months assuming nutrition is sufficient.

Can't wait to see where you are at in a year!

 Cheesecat wrote:

Should I keep all my other exercises at base weight until I get stronger with the overhead press? Or is it okay to have some exercises progress while others lag behind?

If you follow the Joe Weider train of thought, you'll want to move exercises around within your routine to gain that strength, and keep the "lagging muscles" from getting too far behind. Having a lagging muscle is completely natural, and even professional body builders have a "weak area", or an area that isn't as developed as others.

 trexmeyer wrote:


3 years after starting.

Spoiler:

Just don't deadlift hungover or drunk. Bad idea.

You sumo, bro? I can't do it at all.


Well, I can, I just suck at it!

And yeah, Cheesecat, it's totally fine for one or more of your lifts to lag behind the others - what's the alternative? Not doing them?

At the end of the day, you're doing this for you, not anyone else. Do whatever feels natural. If it feels natural for you to hang back on the OHP and let yourself catch up then that's what you should do.

Also, I find motivational videos really help get me psyched up for the gym, for some reason. I like Elliot Hulse and CT Fletcher, honorable mention going to Mike Rashid.

I was supposed to do overhead press at 55lb yesterday but I dropped down to 45lb and was able to get my 5 sets of 5 reps, then I went back to 55 lb to see if I could do it but it's too much for me. Who ever gave the advice about tightening your butt and puffing your chest that helped a lot,

thanks.

 Cheesecat wrote:
. Who ever gave the advice about tightening your butt and puffing your chest that helped a lot,

thanks.

Funny... that's the same advice I got before prison



All joking aside, keep it up mate

I'm starting to get groin pains when I do squats and and at the end of the work out my lower back hurts as well, is this normal? Should I be concerned?

It means that your core is weak. Work on your planks and plank variations.

Work up to sets of minute-long planks, and you can go harder on your other exercises.

You'd be amazed at the effect of a strong core.
___

eta - I'm currently doing a plank challenge and am up to 4 minutes. Increased core strength as enabled me to do things that I couldn't do before. Core matters. I'll be finishing the challenge next month, trying to break 5 minutes.

Groin pain can be a lot of things. It's just as likely to be tight hip flexors or similar that's putting you in an awkward position in the squat. But planks are never a bad thing.

In the event it's a flexibility thing, I'd start with the spiderman stretch. It's like the greatest thing ever for opening up your hips.

 Cheesecat wrote:
I'm starting to get groin pains when I do squats and and at the end of the work out my lower back hurts as well, is this normal? Should I be concerned?

Like JohnHwangDD said, your core is weak. However, flexibility may also be an issue as most people tend to have poor flexibility through groin, lower back, and hamstrings.

 Cheesecat wrote:
I'm starting to get groin pains when I do squats and and at the end of the work out my lower back hurts as well, is this normal? Should I be concerned?

Groin pain could be an inguinal hernia and lower back pain is never good. A little tightness is one thing but shooting pain is bad. See a doctor...don't rely on Dakka broscience.

 NuggzTheNinja wrote:

 Cheesecat wrote:
I'm starting to get groin pains when I do squats and and at the end of the work out my lower back hurts as well, is this normal? Should I be concerned?

Groin pain could be an inguinal hernia and lower back pain is never good. A little tightness is one thing but shooting pain is bad. See a doctor...don't rely on Dakka broscience.

This.

It could be a combination of all of the above or it could just be that your form's out. I've heard that too wide a stance can cause groin strain, but as with anything, if you're concerned you should seek advice from a professional.

As someone with (recently!) diagnosed degenerative disc disease, and two anterior protruded / herniated discs from a weightlifting accident incident, if you have ANY lower back pain at all, cease working out for 2 weeks so you can heal up. The two weeks if its just minor muscle strain, along with ice / heat at odds, and a bit of normal advil will be all that's needed for normal wear and tear.


If you have pain that persists when making normal lumbar spinal movements, or a nagging soreness that *will not* go away in the small of your back, or right at your tail bone, get into your primary care physician immediately and request an MRI. With lumbar back injuries time is of the essence. If you notice any, and i mean any, tingling in your feet or hands, or numbness in same, or any weakness in your feet / ankle area, get to an orthopedic immediately.

It probably won't come to this, as this next one really suggests severe spinal nerve damage, but if you notice any loss of bladder control at all, get to the hospital - in this case you may only have 24-48 hours to surgically undo the damage before it becomes permanent. THis probably won't happen, it usually only happens with traumatic spinal disc herniation / severe ruptures / herniation of lumbar discs. Still, something to bear in mind.

Do not feth around with lower back injuries / strain and try to "man up through the pain". It will ruin your life, it will absolutely rob you of all the active things you like to do like it has me for 14 years.


It's probably just a weak core / bit of lower back musculatory strain, but if you notice any of the things above, get to your PCP immediately and an Orthopedic spinal specialist immediately.


I'll also reiterate that if you're having issues, its best to consult a professional, certified trainer.

Just recently bruised my left arm at a staff party (got really drunk and tripped in a bathtub) is it okay to do arm exercises while having a bruise or should I wait till it heals?

It depends on how bad the bruise is. If it's superficial, exercise a bit lighter. If it's a bone bruise, wait.

Do steroids. Duh.


Automatically Appended Next Post:

 Cheesecat wrote:
Just recently bruised my left arm at a staff party (got really drunk and tripped in a bathtub) is it okay to do arm exercises while having a bruise or should I wait till it heals?

Umm, yes, do your exercises still.

I would STRONGLY advise taking up 2-5 hours per week of a good martial art that focuses on mobility and flexibility. Doing weights and machines and such always neglects the core. I've found that Silat, Hapkido, and Aikido trainers all have excellent physical fitness routines to go with the technique training.

4 years ago I was where you seem to be at. I sold my car, ride my bike everywhere, eat healthy, and get 5-10 hours per week of martial arts on top of 4+ days of yoga-type stretching. I only hit the weights once every week or two, at most. Even then its all 20-30 lb dumbells & upper body work.