Strength / Weight Training

Noticed something interesting relating to DOMS...

I usually do deadlifts two-to-three times a week at 90kg, 3 sets of 8 reps. I was used to this and didn't really get any notable soreness from it.

On saturday, I lowered the weight to 60kg but did 4 sets of 12.
Hamstrings are really feeling it today. Lower volume, higher reps is definitely doing something different with the muscles.

DOMS

I haven't done any gym work for the last 6 months or so. Cant run at the moment so went on Saturday and did a little kettlebell circuit. Oh my, my hamstrings have kicked back today. Will do th esame tomorrow.

More total volume at the lower weight:
60 * 4 *12 = 2880
vs
90 *3 *8 = 2160

Heh, kettlebell swings always hurt afterwards.

You might also be firing different muscles more during higher weight lower rep exercise.

My hamstrings weren't firing at all according to my physio. I was totally unaware.

Generally you would be doing more reps if building muscular endurance and more weight if you were building strength. The key is to exercise to failure with either choice.
You lifted 'more' with your lower weight.

Aha, hadn't even thought about volume, just kind of put in what felt like a similar amount of effort.

Definitely do think about it! Volume is the primary driver of hypertrophy (aka building the guns)

Need tshirt that don't expose my flabby belly when pressing.

Anyone here on the StrongLifts 5x5 workout?

Worth it?

Me.

Yes.

I have posted about it in this thread but I cannot seem to find the posts ATM.

How easy is it to get the right form if doing it solo?

I'm considering getting a PT for the first few sessions to check. Or is watching videos and practicing at home doable?

Solo is possible - I did it. The videos are good and I did some more reading - Starting Strength by Mike Rippetoe being the best book.

I have weights and a cage at home so it is safe to do. Warm up sets help you get into the way of each exercise.

I like it and after a three month break (due to injury and life) started again last night - empty bar squat, empty bar bench and 40kg rows.

If you do decide to follow it, I would suggest that you FOLLOW it - don't make things up yourself. If it suggests deloading the bar - do it. I learned that lesson the hard way with a groin strain.

The most important thing I learned was if you feel that you have hurt yourself - STOP! Strains become tears and they are very sore. A break to recover is better than an injury that affects you for weeks.

this may be more helpful -

https://www.lfgss.com/conversations/233988/?offset=1225#comment12956588

Thanks. Most helpful. 🙂

If you need any more of my newbie info, do not hesitate to ask.

I'm doing it. I like it, it's simple and doesn't take a huge amount of time, and though I've never tried much else I find the compound lifts satisfying. Started to see some beginner gains before Christmas but then the app recommended I deload because I had over 2 weeks off. Back to where I was now and still enjoying it, even though the weights are starting to feel really fucking heavy.
I did it solo but with a coach to show me on first session.

Working on chin-ups, learning to pull from the stretch point really helps. Not sure where it is? Get a small step, hold the bars, lower yourself and you should feel the lats stretch.

From 2 a few weeks ago to 5 now, yeoo.

And working on the glutes, and squat form.

Just do them really really close to the mirror. :)

I read some studies about this last night. Can't recall figures but a huge proportion of DIY lifters don't lift enough to see proper benefits and everyone lifts more when they have a PT. Remind me and I can find the figures tonight.

I went from 0 in Sep to maybe 10 good ones and a load of cheat ones now. Chin-ups for cyclists suck - massive legs, proportionally weak upper body. I do have large forearms though - perfectly apt for the massive wanker I am.

"grip strength" :p

For women chinups tend to be hard, less upper body mass, more weight in legs and I'm built like a cyclist too. Lots of heavy rows and lats work do help.

I'd be interested in reading this. I know results on a training plan go up on studies where subjects are observed compared to those who just have to self-report - be interesting to know what mechanical difference a PT can make though.

On the PT tip, I had one free PT session when I first signed up for the gym and it was useful just to learn how all the machines work so you don't feel like a complete tool. I'm not sure I'd pay otherwise though. Mainly because I'm tight...

I've just been doing standard stuff. I don't care if I can't do 4000 chinups in 24hrs. I'm a bike racer that likes doing gym work in the off season. When I stop racing I'll get massive and win Worlds Strongest Man (Pensioner Edition).