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weavequeen83 
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 Posted: Jan 31 2013 at 10:28am |
 sexyandfamous wrote:
I tried, in vain, to do sumo squats but I am 100% sure I was doing it wrong and I didn't want to hurt myself so I quit 
I also squat with my legs together.
After I am done with the smith machine, I sit on the abductor/adductor chair and I also do leg extension.
And I also do abduction with a cable tied somewhere (in my gym they don't have the machine for that) but it's really hard for me and I can't stand up straight.
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How far are you going down when you squat? So all of your squats are on the smith machine? Try squatting with your feet AT LEAST shoulder width apart. The smith is okay, but try and start to squat from a rack. You can do this gradually, as it's a huge difference in squatting from the smith machine as opposed to from a squat rack. You will need to drop down in weight when you do, but as you get your technique together and learn to stabilize your body, you will be able to up the weight. When squatting I would use a lifting belt. Also, try adding some more excercises to your routine if that is all you are doing. I posted a link to an article that can be found on the previous page. I would check it out to get some more ideas on adding to your routine.. HTH 
Edited by weavequeen83 - Jan 31 2013 at 10:33am
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chrissypoo
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Posted: Jan 31 2013 at 10:48am |
weavequeen83 wrote:
chrissypoo wrote:
weavequeen83 wrote:
chrissypoo wrote:
Darn I feel weak i here.. I'm stuck at 185 lbs squat, 4-5 reps at most ATG. I've been wanting to wait til I can do 8 full reps at 185 before I increase but I've been stuck for a while. =[
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Just keep at it! What other excercises do you do for your lower body? There are things you can do that can help with your squat and adding weight. |
I do deadlifts (not as heavy as my squats though, afraid of messing up my back), donkey kicks, barbell butt bridges, hip abductors, leg extensions, leg curls, leg press. |
If
you are afraid of hurting your back I would highly recommend getting a lifting
belt. You should use this when squatting and doing deadlifts.
Also,
check out this article. It talks about glute activation, and overall strengthening
your glutes. This will help with putting size on and also being able to up the
weight that you are using.
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Thanks!
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Midna
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Posted: Jan 31 2013 at 3:47pm |
Is that article focused on mass? I notice some people have diiffering ideals when it comes to the butt and strength. They want strength but a compact and small butt. Others want strength but with lots of mass, which is what I want.  Perhaps I should contact the man.
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blaque_diamond
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Posted: Feb 01 2013 at 6:33am |
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Question: This may have been addressed already but do you ladies lift during your TOM? If so, does lifting change when it comes? I know during my WL journey, it moved around every now and again.
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weavequeen83
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Posted: Feb 01 2013 at 8:40am |
blaque_diamond wrote:
Question: This may have been addressed already but do you ladies lift during your TOM? If so, does lifting change when it comes? I know during my WL journey, it moved around every now and again. |
My TOM doesn't inhibit my workout schedule nor does it have an impact on when my cycyle comes.
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NattyDoll
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Posted: Feb 01 2013 at 6:47pm |
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Holla!
Now that I've got a gym membership, I'm in on this challenge!
My friend showed me the Smith machine for the first time a few weeks ago. He said that ideally you should be able to start out squatting your body weight. Soooo...I started squatting like 120lbs the first time. Dear lord. What a liar he is. I totally forgot seeing people on here saying they started around 30-50lbs. That would have been so much better. I barely made it to 8 on the first set, then 6 on the next two. Thought I was gonna tear something. Or fall and really hurt myself. And my shoulders were in soooooo much pain.
So NOW that I know what's going on, I started squatting 60lbs. It still KILLS my shoulders, but I barely feel the burn when I squat (even when squatting pretty low). So I guess I'll try upping the weight a little bit next time, and then try to do a few more reps each set, just until my shoulders get used to holding the bar. Then I'll actually be able to increase to something that'll actually build some muscle.
I'm also doing the seated leg press at 90lbs with one leg, and 250lbs or so with two legs (although before I got sick I was up to 295lbs). I think that's what's built up my muscles to where I can't really feel results from the Smith machine at that weight. *sigh*
SOON, 42 INCHES. SOON.
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blaque_diamond
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Posted: Feb 01 2013 at 7:04pm |
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Y'all have me sooooo hype to be in the gym, lol! My membership starts in March and my friend is going to be my personal trainer. He won't let me cheat and lift light. Go heavy or go home!
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Babygurl2012
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Posted: Feb 01 2013 at 10:01pm |
weavequeen83 wrote:
Babygurl2012 wrote:
*sigggh* have to hop on computer to fix title typo :/
for starts......
What are you ladies squatting and what other exercises do u do with it (lunges, split squats, etc)
(ideally things that can be done on a smith machine, i dont have the upper body strength to lift more than like 70 lbs reliably  ) |
Are you squatting from the rack or putting a barbell on your shoulders from the ground? |
Im not totally sure what you mean, on the smith machine? i have the barbell set right at shoulder height so i just get under it and start my workout, ideally i'd like to have the arm/ back/ core strength to use a barbell on its own with no smith machine, but i literally cant lift 50 lbs off the ground :( but i can squat 150lbs easy. My situation is a lil confusing, i have a barbell and smith machine at home, im not at a gym. Im looking to try squatting with something like this so i can get a full range of motion! but in the meantime i was just kinda curious if anyone did a lot of upper body WT to keep up with the lower body :) or had any bad experiences with JUST lower body weight training?? LOL dont mind my newbieness!!! I havent had a chance to read all your epic posts WQ83, but im doing my research this weekend!!!
Edited by Babygurl2012 - Feb 01 2013 at 10:03pm
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Babygurl2012
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Posted: Feb 01 2013 at 10:07pm |
blaque_diamond wrote:
Question: This may have been addressed already but do you ladies lift during your TOM? If so, does lifting change when it comes? I know during my WL journey, it moved around every now and again. |
just speaking from experience, sometimes heavy exercise (prolonged, too frequent, or too intense) can cause a delayed and heavier than normal period. But it's nothing to worry about, just a sign you are working out too hard.
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chrissypoo
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Posted: Feb 02 2013 at 10:03am |
NattyDoll wrote:
Holla!
Now that I've got a gym membership, I'm in on this challenge!
My
friend showed me the Smith machine for the first time a few weeks ago.
He said that ideally you should be able to start out squatting your body
weight. Soooo...I started squatting like 120lbs the first time. Dear
lord. What a liar he is. I totally forgot seeing people on here saying
they started around 30-50lbs. That would have been so much better. I
barely made it to 8 on the first set, then 6 on the next two. Thought I
was gonna tear something. Or fall and really hurt myself. And my
shoulders were in soooooo much pain.
So NOW that I know what's
going on, I started squatting 60lbs. It still KILLS my shoulders, but I
barely feel the burn when I squat (even when squatting pretty low). So I
guess I'll try upping the weight a little bit next time, and then try
to do a few more reps each set, just until my shoulders get used to
holding the bar. Then I'll actually be able to increase to something
that'll actually build some muscle.
I'm also doing the seated leg
press at 90lbs with one leg, and 250lbs or so with two legs (although
before I got sick I was up to 295lbs). I think that's what's built up my
muscles to where I can't really feel results from the Smith machine at
that weight. *sigh*
SOON, 42 INCHES. SOON.
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Make sure you push your shoulders back when you hold it to form a "shelf" it can sit on like this:  Over time it'll get better as your traps get stronger so keep at it. 6-8 reps is really good I think you should continue with your bodyweight.
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