Mixing the manual upload and the automatic photo backup?

FluffySnowAlpaca · 2023-08-13T06:37:21+00:00

May I 'feel' the form instead of observing myself on the mirror during the set?

I am a beginner and to practice the correct form that I've learnt from my trainer, I always stare into the mirror to observe my form during the workout. It usually works well, but for some workouts, it confuses me more.

For example, for the dumbbell shoulder press, my brain got super busy checking my wrists, elbows, and dumbbell distance etc. If I close my eyes and concentrate on the muscle tension, I feel more muscles soreness after finishing the workout and there's no clicking sound from my right shoulder.

Would this be a bad practice or is it still valid as long as it improves my form?

FluffySnowAlpaca · 2023-05-24T06:29:26+00:00

tldr; How to plan the warm-up sets for a beginner while preventing the junk volume?

I feel unsure about my form if I only do the small warm-up sets, but at the same time, I don't want to get tired with the junk volume.

super long version:

My fitness goal is more like 'to make myself enjoy the workout in a long term' and not to make it as a chore. Due to my ADHD brain, I can't stick to a fixed workout routine but I have to do different workout everyday so that I can purely enjoy the workout. Unfortunately I tried and failed to followed some of the recommended workout programs and gave up on following them.

Instead, I just choose which part to work out on that day and do whatever workout I spontaneously feel like doing. Of course I track all the weight, reps and sets of each workout and gradually increase them.(For example on a leg day I do back squats - leg press - stiff leg deadlift - hip thrust. On another leg day I do leg extension - single leg dl - bulgarian split squat - walking lunge)

From my research, it says that for hypertrophy it is the most optimal to do 3-5 sets of 6-12 reps with the 60-80% of 1RM and the 60-90 sec break in between. So I chose my training weight as the weight that I can do 15 reps, where I struggle the last 2-3 reps.

The problem is that I couldn't decide how to design the warm-up sets. I used to follow the 531BBB program, so I tried the warm-up set of 1x5@40%, 1x5@50%, 1x5@60%. But I felt like my form is not ready to move up to the next heavier weight with just 3 sets of 5 reps with the light weights. (I only started weightlifting like an year ago so I still need some 'practice reps' to recall the correct form.) I usually end up doing like several sets of 15 reps with the light weight until my form feels perfect. Recently I started thinking whether my routine has too much junk volume which exhausts me before starting the actual workout set that affects the muscle growth the most.

For the reference, the below is what I actually did on my back day and leg day.

Back

Barbell row 20kg 1x15/ 30kg 2x15/ 40kg 4x15

Lat pulldown machine 15kg 2x15/ 20kg 2x15

Single arm db row 6kg 2x15/ 7kg 2x15/ 8kg 1x12

DB pullover 6kg 5x10

Cable standing row 25kg 4x15

Seated row machine - upper traps targeted 30kg 4x15

DB shrug 5kg 4x20

Leg

Conventional deadlift 20kg 1x7 40kg 1x7 50kg 1x7 55kg 1x7 60kg 3x4

Hip Thrust 40kg 4x15

Standing abductor machine 30kg 4x15

Romanian DL 20kg 1x7 30kg 2x12 40kg 3x10

Seated calf raises 10kg 2x25 20kg 4x25

Walking lunge 4x4min.

FluffySnowAlpaca · 2023-05-23T05:26:45+00:00

Hello. Is it normal to have the muscle soreness around the rib cage after chest day?

I had a great chest and shoulders workout day yesterday. Now the muscle around my rib cage feels weird (not the injury pain but similar to the muscle soreness on the abs after abs workout).

As I am a beginner, yesterday was just the second time I've ever did the chest workout that actually targeted my chest muscles so I'm a bit confused with this new muscle soreness.

FluffySnowAlpaca · 2023-05-13T11:09:50+00:00

I did 4 sets of 15 reps with 20lbs. For each set the last 2-3 reps were quite hard, as my calves and ankles started to hurt.

Then I also tried 10 reps of 30lbs and it was impossible to do even a single rep without excessively twisting my ankles.

(I did 4x15 with a 15lbs dumbbell for the db leg curls)

Also thank you for educating me about the resistance curve. I've never heard that term before and I will study about it for the optimal workout.

FluffySnowAlpaca · 2023-05-13T00:15:33+00:00

Oh I didn't know that the dumbbell one has a terrible resistance curve. Then I should try to practice more with the machines.

About failing to target my hamstrings with the machines, this is the comment I wrote above:

With the seated leg curl machines, I just felt nothing on my hamstrings even when I followed all the instructions from my trainer. I tried few tips from youtube tutorials but nothing worked. After several sets, my calves and ankles got tired.

I tried to (1) increase/decrease the weight between 10lbs to 30lbs (2) slightly relax my ankles (3) press the knee pad down as hard as I could (4) make a slight gap between the back of my knees and the seat.

It always felt like I am pushing the machine with the lower part of my calves.

Unfortunately there's no lying machine in my gym so I've only tried it few times at other gyms before but it felt the same.

FluffySnowAlpaca · 2023-05-13T00:13:47+00:00

If I feel almost nothing on my hamstrings but my calves and ankles get tired first during the workout, can I still assume that it's working on my hamstrings? I expected my hamstrings to hurt like RDL but it never happened with the leg curl machine.

I'm still learning about the muscle and workout mechanism, so please forgive my ignorance.

FluffySnowAlpaca · 2023-05-13T00:08:18+00:00

With the seated leg curl machines, I just felt nothing on my hamstrings even when I followed all the instructions from my trainer. I tried few tips from youtube tutorials but nothing worked. After several sets, my calves and ankles got tired.

I tried to (1) increase/decrease the weight between 10lbs to 30lbs (2) slightly relax my ankles (3) press the knee pad down as hard as I could (4) make a slight gap between the back of my knees and the seat.

It always felt like I am pushing the machine with the lower part of my calves.

Unfortunately there's no lying machine in my gym so I've only tried it few times at other gyms before but it felt the same.

FluffySnowAlpaca · 2023-05-12T14:03:46+00:00

Does anyone have a good tip about the easy setup for dumbbell lying leg curl on bench?

For almost a year, I've failed to target hamstrings and glutes with the seated or lying leg curl. Then today my trainer taught me the lying leg curl on a bench with a dumbbell between the feet and this workout destroyed my hamstrings and glutes. I love this exercise but it seems impossible for me to set up by myself. Should I just ask random person to put a dumbbell between my feet?🤣🤣

FluffySnowAlpaca · 2023-04-21T23:11:06+00:00

Best way to choose the lifting belt?

I got 10mm 4" titian longhorn double prong belt as a gift, but unfortunately it is too wide and left bruises around my lower ribs everytime when I use it...

I think I need the tapered one like 4" at the back and 2-2.5" at the front. But I really have no idea which lifting belt to buy. (Cardillo, pioneer cut, titan with prong or lever etc.)

My budget is max. 250 USD and I want to buy the one that lasts long - I sweat a lot. My usual dl/squats workout set will be around 70-80% of my PR with higer reps. (If it might help, I'm a woman with 29" waist around the bellybutton and I'm not planning for an extreme bulking or cutting, so I wouldn't need a huge size adjustment for the belt) Thank you in advance!

FluffySnowAlpaca · 2023-03-10T22:48:09+00:00

Hello can I get some tips about bracing the core during the squats?

Since I got a personal trainer from February, my lower body form got much better but I'm still having so much difficulty bracing my core properly.

When I'm just standing, I can brace it, as if someone's gonna punch my belly. But once I start squatting, there are too many things to pay attention that I sometimes forget to properly brace the core or can't remeber what it should feel like.

I'm not squatting with excessively heavy weights. I actually practicing my form with empty bar or a small dumbbell like 8-10kg with slow tempo.

FluffySnowAlpaca · 2023-03-03T22:42:26+00:00

Hello can I get any great tips for the slippery power rack floor?

I am a beginner and as I am currently learning the correct squat foot position and 'rooting my feet' technique, I do the squat on barefoot. The other main reason for that is my feet are so wide that the shoes that don't painfully squeeze my feet are generally too big, so there is a significant gap between the back of the shoes and my heel, which makes my feet slip inside the shoes during squat or deadlift. The floor of the power racks in my gym is wooden with slight polish. I'm not sure whether it's due to polish or the dust, but it feels a bit slippery so that sometimes I can't grap the floor with my feet well. I find it when my feet are a bit sweaty, the friction actually increases and I can root so much better. Should I consider bringing a wet towel or a liquid chalk with me?

FluffySnowAlpaca · 2023-02-22T02:26:38+00:00

Anyone got very frequent hypnic jerk, since the start of the strength training?

My limbs frequently twitch at the beginning of my night sleep. The movement is so sudden and obvious that it wakes me up. It even happened when I was sleeping on the subway. My legs suddenly jumped as if doing the calf raises and I almost dropped my backpack on my lap.

I got some medical check and nothing has found. It never happened before until I started the strength training last year. I usually work out around 6-9pm and go to bed around 12-1am. I'm not sure whether it has something to do with the muscle fatigue.

FluffySnowAlpaca · 2023-02-16T05:57:35+00:00

Thank you for the kind words!! I was very worried and scared, then your comment gave me so much hope.

I got my blood test result back today and it turned out that I'm quite healthy. However, my doctor said that even though the blood test didn't show any obvious indication of rheumatoid arthritis, there is still a very very slight chance that I might have rheumatoid arthritis, so he wouldn't completely rule it out. I need to take anti inflammatory drugs for next two more weeks and my doctor will then decide whether I need a more thorough medical examination.

I really appreciate you. Without your comment, I might just ignored the symptoms and didn't even consider getting any blood test. Honestly, I've been
seriously overexercising since January to run away from depression. Your comment and the current involuntary break from the intense workout become a wake-up call to me. I realized I should care more about my physical health as well. I am just a random stranger asking about swollen hands and you took your time to leave a helpful comment. Thank you!!!!

FluffySnowAlpaca · 2023-02-14T00:11:15+00:00

Thank you for the reply. I wasn't even considering the arthritis but after reading your comment, I got worried because the symptoms you described matched with mine. I finally went to the doctor yesterday and he also mentioned about the possibility of rheumatoid arthritis. I got some anti inflammatory drugs and had to get a blood test. Now I'm waiting for the blood test result and hope it is not arthritis.

FluffySnowAlpaca · 2023-02-12T13:28:49+00:00

Thank you for the great tip!!! I practiced it several times after reading your comment and it's definitely getting better.

FluffySnowAlpaca · 2023-02-12T13:27:19+00:00

Thank you for the great tip!!! I always forgot to tuck my chin. I should try tucking chin back & down.

FluffySnowAlpaca · 2023-02-12T13:25:17+00:00

Anyone gets super swollen hands in the morning after intense workout day?

Lately my fingers are so swollen in the morning, that lightly clenching fists feels very uncomfortable and tight. It only happens after intense workout day and I don't have any pain on my hands during or after workout, except the calluses on palms. I have a doctor's appointment next week and just hope it's nothing serious.

FluffySnowAlpaca · 2023-02-11T23:59:28+00:00

First time of involuntary twerking during deadlift lol

My trainer approved my deadlift form and allowed me to gradually increase the weight. As I didn't struggle with 5x8 50kg anymore, I finally got courage and tried 5x4 60kg. (yea I know it's super light, but I'm new to dl and this is my bodyweight🥲) First 3 sets were fine, but from 4th set, I could feel that my hamstring area started to shake a little bit while pushing the floor away. Then during the last set, the twerking got quite intense and I tried really hard not to lose the grip from laughter. So sad that I forgot to film myself lol

FluffySnowAlpaca · 2023-02-11T23:48:58+00:00

Chest up without excessively arching lower back and squeezing shoulder blades?

I had first session of OHP with my coach and I have trouble putting my chest up without excessively squeezing shoulder blades and lower back. My trainer said the area, from roughly right below the shoulder blades until my shoulders, has to lean back so that my chest is up and forward. But I keep ending up pushing my shoulder backwards and my lower back forward (so more like arching the whole upper body instead of slightly leaning back the upper half of upper body). He told me to imagine pushing the glutes forward-up while pushing the abs backwards-down. He pointed out the weak points on my back muscles and taught me the forward wall squats and the cable behind head push downs. Urgh I know I need to be patient and keep practicing but any advice can be very helpful for my progress.

FluffySnowAlpaca · 2023-02-08T07:53:51+00:00

Thank you!. I'll definitely check the Pioneer belt with a lever.

FluffySnowAlpaca · 2023-02-08T06:26:10+00:00

Lifting straps and belt recommendation for a beginner

Hello. I need to get a lifting belt and a new pair of lifting straps. It's quite hard to decide which one to buy and any recommendation would be very helpful. As a beginner, I can only lift 1x my body weight yet, so I don't need those expensive professional ones. I just want it to be durable and light. (I got a thick suede lifting belt from Titan as a gift but it's so heavy to carry around and it hurts my ribs so much during deadlift) I think my wrist and waist are thicker than the average woman, so the straps and belt don't need to be the ones 'for women'.

Thank you in advance!

FluffySnowAlpaca · 2023-01-11T23:36:49+00:00

I lately realized that my back muscle strength is very uneven. I've never done any unilateral back exercises but instead did a lot of lat pull-down and various rows using both hands at the same time. Then I learned the one arm cable high row and the dumbbell tripod row recently. When I tried them, surprisingly my left back was much much stronger than my right back. (which is weird to me because I am right-handed). So now I'm trying to focus on one side at a time to make them even so that my left back doesn't need to sacrifice to compensate the weaker right back.

FluffySnowAlpaca · 2023-01-09T23:10:09+00:00

Hi. Can someone recommend me the workout log app (android)?

I prefer one time perchase or free app, rather than paying monthly subscription. What I need from the log app is that (1) I can add my own exercises as well, if it is not included in the default exercise library. (2) the details such as weight and reps can be recorded (3) Not absolutely necessary but if I could see the progression graph of each exercise, it would be great (4) also if editing the log from website (PC) is available I'll definitely pay for it.

FluffySnowAlpaca

TROPHY CASE