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***Weightlifting Thread***

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Tex117
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In reply to TikkaShooter • 8:00p, 5/12/25
AG
I hear ya. This is a good post to have and a good counter to keep things in perspective.

What I'm saying is that I think it would benefit just about everyone to learn the big 4 and get the easy gains (Ie, run the Novice Linear Progression).

This doesn't mean power lift or bust. It means spend 6 months (or so) really dedicating and focusing on the strength side of the equation. Get the easy gains. Then go off and do the more dedicated hypertophy approach.

Sure there are other ways to skin a cat, but the above is an option that wouks make sense for a lot of people.

Edit: and it's the only thing that really worked for me after years of doing other stuff. And of course, eating enough. But that's a whole other discussion.
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ttha_aggie_09
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In reply to TikkaShooter • 10:19p, 5/12/25
AG
TikkaShooter said:
Quote:
but focusing on the big 4 with good form would have saved me years of wasted time.

I guess I feel somewhat the opposite. I leaned HARD on the big 4. Really drank that koolaid, and avoided a lot of alternative exercises.

Two things changed my path:

1) I'm not training to be a powerlifter. I dont compete on those lifts.

and

2) Exercise science research on muscle growth

If I was training to powerlift, then yeah. The big 4 are your bread and butter. Bc you compete on those standards. But there are SO MANY other exercises that are better for muscular development, so now I use the big 4 as part of my programming. But only sprinkled in, and tested 2-3x a year for 1RM.

I got stronger, bigger, faster, once I put down the "Big 4 or bust" mantra.

This is way more complex than just anecdotal experience but you're not entirely wrong…

Specialization in your lifts and targeting muscle groups is absolutely the way to gain size and strength (in those exercises). If you've been lifting just compound lifts (dead's, squats, and bench) and then start specializing your training to target and isolate muscle groups, you're absolutely going to respond positively. Heck, change for the sake of change is usually going to illicit a positive response.

That being said, compound lifts play a very important role in overall body response. As a natural, your compound lifts are going to stimulate the most test and HGH response. That is why I still squat and bench to this day - plus I just enjoy both.

What you have to be careful of is fatigue management. If you've can only deadlift or squat or bench in a given workout and cannot make it through the rest of your workout and incorporate isolation exercises for the days muscle groups, you're probably going to limit hypertrophy. If you can prime your muscle group with a compound exercise and then transition into isolation exercises without being gassed, you're in a much better spot.

Anecdotally for me, my chest is way bigger when I am benching heavier. It is not even up for debate… I've done a few bodybuilding programs and enjoyed the fatigue to stimulus ratios but my chest and even my legs never quite responded to the same degree as during heavy lifts. However, I gained a bunch of improvements in areas I had been lacking.

Now essentially I just power build. I lift heavy on my squats and bench when allowed and healthy but I also keep the tenants of bodybuilding in my daily program. I'm stronger now than I have ever been in my life and I've been doing this since I was about 15 years old.

TLDR - everything is about balance. A lot of good and bad from "powerlifting" but if done correctly and paired with a good program, it's not a bad thing. Really boils down to each individual and their preferences, recovery time, and stage of their lifting career they're in.
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Tex117
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In reply to ttha_aggie_09 • 12:47a, 5/13/25
AG
Outstanding advice on how to keep everything in perspective and in balance.

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TikkaShooter
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7:44a, 5/13/25
Agree. Great post by TTHA
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CC09LawAg
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In reply to ttha_aggie_09 • 8:00a, 5/13/25
Great post.

For me, it does a disservice to new lifters to try to overcomplicate/overwhelm things. They will come to what they prefer naturally over time.

When you factor in all of the available exercises, then think about all of the possible rep & set schemes, there are literally infinite computations for how to structure a workout. It's easy to get frustrated when you think you're doing a good thing by hitting your chest with 6 different exercises on a Tuesday but then can't figure out why you're not getting stronger.

But getting a good, solid foundation with the big 4 on the barbell for about a year helps them to learn proper technique, progressive overload, deloading, fatigue management, proper diet, resting, but MOST importantly confidence and knowledge.

If you do a program like Stronglifts 5x5 and stick to it, it's impossible to not get stronger. Seeing your lifts go up 5/10 pounds a workout is hugely satisfying, if not addicting, and if you do it right you'll have that feeling going for months.
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fav13andac1)c
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In reply to CC09LawAg • 8:23a, 5/13/25
AG
CC09LawAg said:

If you do a program like Stronglifts 5x5 and stick to it, it's impossible to not get stronger. Seeing your lifts go up 5/10 pounds a workout is hugely satisfying, if not addicting ,and if you do it right you'll have that feeling going for months.




Can attest. Number go up make brain go brrrrrrr
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texasaggie2015
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8:25a, 5/13/25
AG
Short and simple advice from someone who is about 5 months in:

Paralysis by analysis is a real thing. Don't waste time trying to find the perfect program. Just get started doing something and you'll find your groove and likely learn what your goals are which will make it easier to narrow down which program/plan you want to follow.
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CC09LawAg
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In reply to fav13andac1)c • 8:27a, 5/13/25
I miss the days when my line went up at a 45 degree angle. Cherish them!

Maybe I need to start tracking some random lift and going up in 2.5 pound increments to get that feeling back.
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Hoosegow
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8:37a, 5/13/25
  • You want to be big and strong - train like a powerlifter
  • You want functional strength and size - train like a strongman
  • You want aesthetics and size - train like a body builder
  • You just want to not get old - do what you want, but just do something. You like doing machines, do machines. You like doing a little cardio and some light resistance training - do that.

Don't let others influence what you want to do. However, do let others influence you if you want to be better at something. If you are in the gym - working towards your goal, then whatever anyone else says or does is completely irrelevant unless your goals align. Heck, even your natural make up will influence how you can train. Just as an example, I lifted with one guy on my team who could grind out 2 or 3 reps after looking like he was going to fail. Had another guy who you would swear could grind out another rep or 2 based on his speed, but when he was done, he was done (I fell somewhere in the middle). I got a long torso and short arms and legs. I could bench a lot and squat a decent amount but I could never deadlift for crap. Hated it. So I never trained on deadlift.
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bagger05
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In reply to texasaggie2015 • 10:45a, 5/13/25
AG
texasaggie2015 said:
Short and simple advice from someone who is about 5 months in:

Paralysis by analysis is a real thing. Don't waste time trying to find the perfect program. Just get started doing something and you'll find your groove and likely learn what your goals are which will make it easier to narrow down which program/plan you want to follow.
This is very wise.

Biggest and best gains I ever got in the gym was when my workout plan was "show up and f around doing whatever you feel like for as short or long of a time as you want."

I probably didn't get much stronger physically during that time, but I built the habit of going to the gym consistently. If that discipline muscle isn't strong enough for you to go to the gym, then nothing else matters.
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jtraggie99
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In reply to bagger05 • 11:10a, 5/13/25
AG
bagger05 said:
texasaggie2015 said:
Short and simple advice from someone who is about 5 months in:

Paralysis by analysis is a real thing. Don't waste time trying to find the perfect program. Just get started doing something and you'll find your groove and likely learn what your goals are which will make it easier to narrow down which program/plan you want to follow.
This is very wise.

Biggest and best gains I ever got in the gym was when my workout plan was "show up and f around doing whatever you feel like for as short or long of a time as you want."

I probably didn't get much stronger physically during that time, but I built the habit of going to the gym consistently. If that discipline muscle isn't strong enough for you to go to the gym, then nothing else matters.
Nothing inherently wrong with this, but whatever you do, write it down or log it in an app or something. Track what you do. I don't know about everyone else, but I am not going to remember exactly what I did the previous workout from a weight and reps standpoint on everything (at the very least). For most of my years of weightlifting, I've taken a notebook with me and written down everything I do. It helps you know what to do next time and allows you to track progress over time. See what helped, see what didn't. Etc, etc.
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texasaggie2015
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In reply to jtraggie99 • 11:12a, 5/13/25
AG
Like I said, I'm pretty new, so sorry if that was bad advice. I just know once I just started going and doing something everything else started falling into place and I had wish I had started sooner.
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CC09LawAg
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In reply to texasaggie2015 • 11:19a, 5/13/25
Not bad advice!

Obviously if you're coming from completely sedentary lifestyle and getting back into it, you'll make gains doing basically anything. And if it builds the habit, then mission accomplished.

The caution comes from that approach losing effectiveness after a few months, because you'll plateau and then people get frustrated and quit. That is why it is important to have a tried and true methodology so that if/when you DO plateau, you'll know why and how to respond.
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Tex117
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In reply to Hoosegow • 11:26a, 5/13/25
AG
Hoosegow said:
  • You want to be big and strong - train like a powerlifter
  • You want functional strength and size - train like a strongman
  • You want aesthetics and size - train like a body builder
  • You just want to not get old - do what you want, but just do something. You like doing machines, do machines. You like doing a little cardio and some light resistance training - do that.


    • Don't let others influence what you want to do. However, do let others influence you if you want to be better at something.
    This should be stickied at the top of this thread along with TT09's post.
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    jtraggie99
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    In reply to texasaggie2015 • 11:46a, 5/13/25
    AG
    It wasn't bad advice and not what I was trying to say, so sorry if it came across that way. I was just adding on to what you said.
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    fav13andac1)c
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    In reply to fav13andac1)c • 7:39a, 5/14/25
    AG
    fav13andac1)c said:

    Next goal will be 2 plates on squat by mid-May.


    May 14th. 225, 5x5 on squat. Nailed it!

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    CC09LawAg
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    In reply to fav13andac1)c • 8:19a, 5/14/25
    Great work!

    How are you feeling on your form? My first foray past 225, I had to deload around 265 because I felt like my form went to absolute trash. I found when I went back down to 225 my depth and control had improved substantially.
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    fav13andac1)c
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    In reply to CC09LawAg • 9:41a, 5/14/25
    AG
    CC09LawAg said:
    Great work!

    How are you feeling on your form? My first foray past 225, I had to deload around 265 because I felt like my form went to absolute trash. I found when I went back down to 225 my depth and control had improved substantially.


    Thank you! Super fired up to keep going. Form is a big focus for me. I have pretty decent mobility so don't have an issue getting depth, normally. It's on those last few reps that the fatigue really starts to set in that I don't quite get ass to grass, but feel that I'm still getting below parallel. I haven't checked my form via video, though. Probably need to do that to confirm.

    Main issue I've had on squats is what I think is my adductor on my right side. I started pointing my toes out somewhere around 150, and then noticed as the workouts progressed that I had some pain on the way up in that area. Got bad enough to affect my balance during squats as I started to favor the left side. And the pain would linger but a foam roll would help get me to the next workout.

    I did a bunch of research and landed on a Starting Strength video on hip drive. That, and the combination of going back to a more toes front stance, has helped a ton. No lingering pain the last several lifts. Essentially, I'm not straightening up out of my stance so soon which has helped me feel like my muscles and hip bones are aligning. Focusing on that particular feeling during the squat has helped prevent pain.
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    CC09LawAg
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    In reply to fav13andac1)c • 9:51a, 5/14/25
    Sounds like you're well on your way then - good on your for diagnosing the issues and seeking out the resources and getting in front of it early.
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    bam02
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    In reply to CC09LawAg • 9:52a, 5/14/25
    AG
    Good advice. I have also had really good luck mixing in box squats to keep form in line. They are humbling and you will have to drop some weight to do them properly, but they can help you identify and fix things at the bottom of your squat if you need to
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    ttha_aggie_09
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    In reply to fav13andac1)c • 10:10a, 5/14/25
    AG
    Don't forget to work on strengthening your adductors and abductors. Both play a role I stabilizing your knee, especially during squats.
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    CC09LawAg
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    In reply to bam02 • 11:07a, 5/14/25
    I did exactly that when I started out. I turned to box squats when I first got back into it and noticed I was struggling/having back pain.

    Did them for a few weeks and it really helped me to identify the problems.
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    CC09LawAg
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    In reply to ttha_aggie_09 • 11:08a, 5/14/25
    Any recommendations on exercises for these that would be easy to perform in a home gym setup?
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    fav13andac1)c
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    In reply to ttha_aggie_09 • 4:04p, 5/14/25
    AG
    ttha_aggie_09 said:
    Don't forget to work on strengthening your adductors and abductors. Both play a role I stabilizing your knee, especially during squats.


    Can definitely look into that. Since I wasn't sure if that was the true issue or not, I hadn't gone down that path.
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    texag06ish
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    In reply to ttha_aggie_09 • 4:07p, 5/14/25
    AG
    What do you do for these? I've pretty much maxed out the machines at this point and need to progress.
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    ttha_aggie_09
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    In reply to CC09LawAg • 7:14p, 5/14/25
    AG
    CC09LawAg said:
    Any recommendations on exercises for these that would be easy to perform in a home gym setup?
    Thats a good question. Single leg bridges, clam shells, Cossack squats, and maybe some others. I'd need to look into that a little more. I just hammer out the machines and use a lot of tempo + stretch at gym
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    ttha_aggie_09
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    In reply to texag06ish • 7:15p, 5/14/25
    AG
    Mostly machine stuff with modified tempo and rest to make it as hard as possible.
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    CC09LawAg
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    In reply to ttha_aggie_09 • 8:29a, 5/15/25
    I'm thinking I need to get some of those ankle things for the cable machine and can probably crank some out using that.
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    fav13andac1)c
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    11:05a, 5/15/25
    AG
    One thing I'm thinking about is when to change programming. Yesterday, that last set of 225 felt like a behemoth. Have a few thoughts and questions that will help when to know to make a move.

    Within the next 10 workouts, I know I'll hit a wall on squat. I can feel it. I'm going to keep pushing as hard as I can, and I know failure is part of SL5x5. I'm totally bought into putting myself in a situation where I don't know if I can do something. But I failed 215 once, and 225 once. Stuck between letting myself reach a deloading phase, or switching to top/back off sets ahead of that to keep volume and strength growing.

    The rests are also needing to take longer, which bleeds into my other workouts and has made me late to the morning routine with the kids. Definitely don't want that.

    The other part is my bench and deadlift have yet to hit a wall. I don't feel that I'm getting to a plateau yet.

    At what point should I switch? And when I switch, should I just make a minor change to my squat workouts (doing top/back off sets) or should I switch to SL Intermediate or Madcow? My goal is to get as strong as I possibly can first. I'm not worried about what to do beyond that.
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    bagger05
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    In reply to fav13andac1)c • 11:26a, 5/15/25
    AG
    I think the biggest things that are going to kill your progress are getting hurt and falling off your routine.

    Sounds like a deload would reduce the risk of both of those things.

    Failure isn't a bad thing, but once you get addicted to progress it gets really easy to sacrifice some form to get that last rep and graduate to the next level.

    Add in what you mentioned about needing the additional rest between sets, I think this increases the risk that you'll get sloppier with your routine to meet your other morning obligations, or you won't rest as much as you should and increase the chance you'll hurt yourself.


    Other things to think about:

    1. Once you advance a bit, you'll reach a point where sometimes you might just have an off day. On your off days when you were trying to advance from 130 to 135, you could still get it. Not the same when you get to moving more weight. Just like a scratch golfer might not have their best stuff and go shoot 8 over par, someone who is strong and a good lifter might not have their best stuff in a given workout.

    2. Sounds like you have a program that you like and are executing very faithfully. I would be VERY hesitant to change to something else. I don't think I'd consider "maybe this isn't working for me anymore" until I was struggling to make progress for maybe a month.

    3. If you have an off day, look at potential causes. For me, it's usually nutrition, sleep, or focus (and the first two affect the last one a lot). A good night's sleep and a few days of really good nutrition ahead of your lagging lift can make a big difference.
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    ttha_aggie_09
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    In reply to bagger05 • 11:46a, 5/15/25
    AG
    This is a good response!

    As you mentioned, you're going to have off days and that's totally okay. Days with heavy compound lifts my performance is highly influenced by quality of sleep and even how many carbs I have that day, especially on squats. I also lift in the evenings and not fasted.

    I don't let one down day get me down but rather look at the trend of the past couple of weeks or even months. Keep the slope positive and I'm in a happy place.
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    Ezra Brooks
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    12:39p, 5/15/25
    AG
    Switch to 3x5 and keep going.
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    Tex117
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    In reply to fav13andac1)c • 12:51p, 5/15/25
    AG
    Ezra is right. Switch to a 3x5. This is the Starting Strength rep scheme (as opposed to StrongLifts). And you will for sure get some more milage out of it. Also, make sure you are resting enough. 5 minutes. Maybe even more if you need it.

    Maybe take it down 10-20% next week just as a bit of a "deload", then put 230 on the bar for a 3x5 the next real work out.

    Also, keep in mind that things are starting to get a little bit heavy. As one poster said above, sleep, nutrition, all that is starting to matter more than it did. Gotta make sure that stuff is being addressed.

    Keep in mind that the mental aspect of it is going to start playing more of a factor. 225 is just one of those milestones where your logical mind when loading up another 45 plate is going "WTF?" This is just something that takes a bit of time to work through.

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    CC09LawAg
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    In reply to fav13andac1)c • 1:34p, 5/15/25
    FWIW I did Madcow after Stronglifts and it completely kicked my ass and I don't feel like I made much, if any progress on it.

    If I could go back I would've skipped it and gone straight into 5/3/1.
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    CC09LawAg
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    In reply to Ezra Brooks • 1:36p, 5/15/25
    Agree with going down to 3x5, and you can add on some optional supplemental work if you find yourself with extra time/energy on those days. Low energy stuff like skullcrushers, curls, pullups, chin ups, whatever.
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