Afraid of adding weights

screechhater · 2017-08-13T12:52:17+00:00

De load and run 4 x 12 then alternate to a 5 x 8 with heavier weight in a squat rack. Never max.

How is your sleep Deadlift Row ?

Sepean · 2017-08-13T09:30:46+00:00

Fuck if it is too hard. You're supposed to fail lifts once in a while, often when you're new even.

You need a few things though:

proper form. Get someone to do a form check. If you don't have proper form, work on it. Don't fuck up your back.
do it safely, with a good spotter that can grab the weight, an exercise you can drop the weights, or with safety bars properly placed (that can mean higher than your usual squat depth for breaking personal records)

If you tried really hard and failed a lift, it can be a good idea to not work that muscle group the rest of the day.

chachaChad · 2017-08-13T12:19:15+00:00

Do not let your ego talk you into lifting too much. Pay attention to form and lift safely. You’ll pay a heavy price if you injure yourself.

Westernhagen · 2017-08-13T12:02:22+00:00

Back squats provoke dread in me - part of me thinks, "what if I go down into the hole and can't get out again?" Every time I get under the bar at the "work set" weight it's a small triumph of mental discipline. What helps me is to keep a log. If you know you did (say) 195 last time, with good form, that gives you confidence to do 205 this time. More than once I've said to myself, "You know you can do this, don't be a pussy."

It will be a great feeling someday when you notice "I used to struggle to do one rep at 205, but now I can do 5 sets of 5 no problem". Of course, then you'll be afraid of your new max lift of 250. But it's all about process, not conclusion; you're never "done" lifting when you reach a certain weight.

youcantdenythat · 2017-08-13T11:31:50+00:00

You may want to consider slightly lower weight but adding reps.

I personally prefer 3x8 because there are fewer rest times and some studies have shown that 8 is better for hypertrophy then 5.

I also try for a 9th rep, and don't add 5lbs until I can do 3x9 with good form.

BobbyPeru · 2017-08-13T18:42:56+00:00

Just concentrate on your form. If you can complete the 5x5 with perfect form, almost failing on the last rep, then your at the right weight. Starting with a warm up set helps me a lot too - loosens up the muscles, injury less likely. I do my first set with 135 lbs X 10.

GargantuaBlarg29 · 2017-08-13T19:29:55+00:00

Taking a lift until failure always has the risk of failure resulting due to poor form. Though I will go for 1RM from time to time, I've been sticking lately with a phrase I heard which goes: "Do the exercise at that weight until it is only moderately difficult...then up the weight." Or more simply put: "Just because you can doesn't mean you should."

redmountainpill · 2017-08-14T02:25:54+00:00

I've stopped going for numbers. A back injury isn't worth it. Now it's 8-12 reps. It's better for hypertrophy anyway

ISeeInsideU · 2017-08-13T12:22:19+00:00

Here's how I dealt with it... I added more weight and then I lifted the weight.

5'8", 44yrs 325# 3x5

Your squat rack has no safety bars? Unless it's homemade, or a crossfit gym I call BS. Where are they? If it's crossfit gym then I bet you're lifting w bumper plates which you can just dump off your back easy.

Regardless if you did 5x5 last workout you can add the weight and get at least 3 reps. Get to work.

nooomaam · 2017-08-13T14:40:05+00:00

It's all mental. If you think you can't, you won't.

At some point, 205 will be too easy.

Remember your muscles rise to the occasion. They grow. Under stress.

So add on another 5 lbs a day.

I do the starting strength 5x3.

nooomaam · 2017-08-13T14:40:36+00:00

And stop looking for validation. You know if it's too easy.

RPAlternate42 · 2017-08-13T16:30:53+00:00

Vet a good weight belt like one from Under. Learn how to use it. Learn proper breathing too, or rather, how to use the valsalva technique.

You're afraid of the weight because of stability issues; your leg strength outpaced your core stability. The belt will help. Valsalva will help

platewrecked · 2017-08-13T19:10:54+00:00

There are physical and mental milestones and sometimes they conspire to happen together. I got intimidated at 225x5 and then again at 285x5 and weirdly 315x5 didn't bother me. Respect that weight and have good form and learn to fail a squat. Failing properly will make your fear level go way down.

SeamusAwl · 2017-08-14T01:01:10+00:00

I lift by myself. I usually will add a plate if i hit two sets of 10. I lower the weight if I struggle to get 6 reps.

TonkaXcranK · 2017-08-14T03:32:40+00:00

Check this out

best training program to get you ass started off right.

Been running this for 2 months now. Massive gains.

cabanaboy46 · 2017-08-13T12:04:33+00:00

Do you have access to a smith machine? Ideally you should be using a regular barbell, but the smith is a good option if you dont have a spotter or dont have access to a squat rack with safety bars.

Personally ive been using a smith for over 6 months for squat, front squat, bench and a sitting overhead press and im continuing to see gains in strength.

zeno_of_shitium · 2017-08-13T14:39:02+00:00

You need a spotter. Are you worried about the weight or do you suspect you have poor form and the heavier weight might take you beyond your limit?

I would suggest that you take a few weeks off back squatting and switch to front squat. If you only back squat it will be a humbling experience. Drop the weight and focus on where you feel weakness in your posture then slowly build up the weight again in the front squat. Once you get some progression THEN go back and hit the heavy weight back squat and score that new PR.

mattizie · 2017-08-13T10:13:51+00:00

>Am I just a pussy?

Yes.

And if you're going to humble brag, wait till you get to at least 250lbs. Not 200.

Title	Afraid of adding weights
Author	number123356
Upvotes	6
Comments	36
Date	August 13, 2017 8:52 AM UTC (8 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/6te4et/afraid_of_adding_weights/
Archive Link	https://theredarchive.com/r/askMRP/afraid-of-adding-weights.205679 https://theredarchive.com/post/205679

Comments

>Am I just a pussy?

Yes.