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I just started the OG version of GSLP. I'm not a complete newbie, I just haven't touched a barbell since 2019.
I'm having some trouble with my quads being tight going down into the squat, which makes the hip drive coming back out like spinning tires in mud when the barbell is on my back. I can go A2G on bodyweight only and have similar quad issues coming out. It's gotta be my foot placement but the thing is I have a hard time gauging shoulder width... what are some cues you use to make sure your feet are out where they need to be?
Hi I umm started gym with a friend in August, didn't know anything just started doing random lifts and exercises on machines + dumbbells, made a schedule for bicep and chest day, shoulder and tricep day etc etc. Just saw those pro trainer YT videos and trained like I was professional lifter in my 2nd or 3rd year of professional lifting lol. Ended up with severe DOMS, skipped alotta days and ended my membership within a month.
Some info on me: I'm 17(M) 3 pushups per set is my max 0 pull-ups Weight was 65KGs three months ago. Now it's 59KGs.
Just joined gym in December again, without any friends this time. Made a schedule for different muscle groups (push day pull day etc) and divided some exercises in different muscle groups. First day was for shoulders, back and triceps. After few (3-4) exercises I was feeling down, had around 10-12 different exercises left. Was using 3kgs on dumbbell and almost similar on machines. I was doing everything with the (3x15) format. Finally, rushed up to finish 8 more exercises, ended my workout got home and next thing I found was me rotting on my bed for 4 days cuz of DOMS in my shoulders. Got advised to stop that push day pull day BS and do mix exercises for 2-3 months like chest back shoulders triceps legs everyday. Skip days if recovery was needed. Took this advice and today was my first day at the gym with this mix setup. I legit can't do anything. My preacher curls die after 1-2 sets on minimum weight, almost same for every exercise for arms. Back and chest can complete full 3 sets and 15 reps on 1-2 plates if I push hard. Otherwise I'm weak asf. Idk what to do, completely pointless and confused. I need a walkthrough or a plan for everyday for the next 6 months at least. That'll show visible results on my arms and body.
So for DOMS: the only way to reduce them is to keep going to the gym. The more your body gets used to training, the less severe DOMS will be. Skipping days will just make DOMS worse again.
Since you're starting to feel demotivated, I suggest trying to keep sessions short for now with some basic compounds and doing only 2-4 days per week. Just try to build up a consistent habit of actually going to the gym first before trying to go super hard.
When I started it took me over a month before I could do even ONE push-up. I trained by doing them standing against a wall every week. It felt so stupid! Now I can do more push-ups than I can be bothered to count. Pull-ups also took me multiple weeks before I could even do one, now half a year later I can do 10 pull-ups. I remember bench pressing with an empty 20kg barbell and having to ask someone for help because I couldn't get it off my chest anymore, now half a year later I do 55kg. So don't worry about being super weak at first. Keep practicing. On top of muscular gains, your body will also need to learn technique.
Everybody is weak af when they start. Just like everyone sucks at playing the piano the first time they touch a keyboard.
Pick of these: https://thefitness.wiki/routines/strength-training-muscle-building/ I'd recommend the Stronger By Science bundle.
Use weights appropriate to and within your current ability. Stick with it. Eat to grow. Be patient.
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I just did barbell rdls and my form was great, but when I upped the weight, I only felt it in my right hamstring? lol
any idea why?
First of all, where you feel it doesn't necessarily matter. As long as you're sure your form is good, it probably doesn't mean anything. But otherwise, the cause could be anything from your right hammy being weaker than your left to pretty much any other muscle involved being weaker, forcing your hamstring to take on more of the force. There's no way for us to know.