Social Anxiety Support

drealm · 10-07-2009, 01:58 PM

So after spending lots of money on equipment and then buying a book on how to use the equipment you'd think I'd be able to workout.

I cannot do the squat any which way. My self esteem has tanked for the day and I have fears that I'll never be able to reach my exercise goals.

It's wonderful how every time you go to a weightlifting forum 90% of weightlifters magically know how to do the single hardest exercise in the entire universe.

Maybe I should just give up and remain a pencil neck wimp for the rest of my life and build a barricade around my house so that I don't need to compete in the modern day Colosseum with other seemingly super genetically enhanced guys.

For every competent successful weightlifter out there, there's numerous ones like myself whom at best get no results and at worst seriously injure themselves.

So in conclusion. Don't bother exercising because only 1% of people know how to do it right. And if you're not that 1% you're a loser who's gonna injure themselves.

shadowmask · 10-07-2009, 02:48 PM

What book did you buy? Ever hear of "Starting Strength" by Mark Rippetoe? You might want to check it out. Unless that's the book you read...then I guess you're out of luck :/

I hope you didn't injure yourself. The squat is a very hard exercise to master, but it's possible for anyone, including yourself. You shouldn't give up just because of one little setback.

drealm · 10-07-2009, 02:57 PM

Quote:

Originally Posted by shadowmask

What book did you buy? Ever hear of "Starting Strength" by Mark Rippetoe? You might want to check it out. Unless that's the book you read...then I guess you're out of luck :/

I hope you didn't injure yourself. The squat is a very hard exercise to master, but it's possible for anyone, including yourself. You shouldn't give up just because of one little setback.

Yup that's the book.

Seems my options are either:

- Don't workout, remain a wimp.

- Work out with questionable results and risk high chance of injury.

Still undecided.

I don't see how reading equates good form. Might as well use the book to start a fire.

shadowmask · 10-07-2009, 03:05 PM

How much weight did you use? You should probably start out with just the bar until you get the form down. It takes practice, nobody starts out knowing how to do it perfectly.

drealm · 10-07-2009, 03:14 PM

Quote:

Originally Posted by shadowmask

How much weight did you use? You should probably start out with just the bar until you get the form down. It takes practice, nobody starts out knowing how to do it perfectly.

I'm weak. I'm collapsing under the weight of the bar. No weights just the bar. 125lb weakling ectomorph.

Maybe I should practice without anything. Pretty discouraging to not even be able to pull the base line.

shadowmask · 10-07-2009, 03:20 PM

Quote:

Originally Posted by drealm

I'm weak. I'm collapsing under the weight of the bar. No weights just the bar. 125lb weakling ectomorph.

Maybe I should practice without anything. Pretty discouraging to not even be able to pull the base line.

What segment of the rep causes you trouble? Do you find yourself tipping forward or backwards as you go down? Are you rounding your back?

drealm · 10-07-2009, 03:45 PM

Quote:

Originally Posted by shadowmask

What segment of the rep causes you trouble? Do you find yourself tipping forward or backwards as you go down? Are you rounding your back?

First rep first set. Can't break parallel without feeling I'm going to collapse back. When I practice form without the bar, knees move back and fourth from position a lot.

I don't think I'm ready for a 45lb olympic bar if I can't even get form right without one.

I try putting chest up, arching back, putting but out, maybe I just gotta keep rereading and trying until it makes sense. It seems there's at least a 100 different factors that go into one squat. And I can only remember maybe 2 of them when actually performing it.

It sounds like you know how to do it. How long did it take you to learn?

Quibble · 10-07-2009, 03:58 PM

Quote:

Originally Posted by drealm

First rep first set. Can't break parallel without feeling I'm going to collapse back. When I practice form without the bar, knees move back and fourth from position a lot.

I don't think I'm ready for a 45lb olympic bar if I can't even get form right without one.

I try putting chest up, arching back, putting but out, maybe I just gotta keep rereading and trying until it makes sense. It seems there's at least a 100 different factors that go into one squat. And I can only remember maybe 2 of them when actually performing it.

It sounds like you know how to do it. How long did it take you to learn?

Have you tried looking at youtube videos to help you see the form?

Also, you might not have the flexibility to safely go all the way to femur parallel. Just go 45 degrees at first, then gradually go lower as you get more comfortable. Also, work on flexibility doing several stretches after warming up.

It may take a few weeks for you to be able to go to parallel. Don't rush it.

Do you have a spotter or are you using a squat rack. I wouldn't do squats without at least one of those.

drealm · 10-07-2009, 04:05 PM

Quote:

Originally Posted by Quibble

Have you tried looking at youtube videos to help you see the form?

Also, you might not have the flexibility to safely go all the way to femur parallel. Just go 45 degrees at first, then gradually go lower as you get more comfortable. Also, work on flexibility doing several stretches after warming up.

It may take a few weeks for you to be able to go to parallel. Don't rush it.

Do you have a spotter or are you using a squat rack. I wouldn't do squats without at least one of those.

Tried watching videos, seem inconsistent and full of bro science.

No spotters but do have a power rack.

What do you think's a better investment of money: Buying a camcorder to record myself so I can see how I'm doing and critique/change from there. Or a few sessions with a personal trainer?

Looks like I'm gonna have to ride this one out slowly.

Quibble · 10-07-2009, 04:09 PM

Quote:

Originally Posted by drealm

Tried watching videos, seem inconsistent and full of bro science.

No spotters but do have a power rack.

What do you think's a better investment of money: Buying a camcorder to record myself so I can see how I'm doing and critique/change from there. Or a few sessions with a personal trainer?

Looks like I'm gonna have to ride this one out slowly.

I'd think a personal trainer would be more helpful, since they should know what is correct and not.

To see yourself, you could also use a full body mirror, if you have one of those. At the gym I try to use the squat rack in front of the mirror so I can see when I'm parallel.

irma · 10-07-2009, 04:28 PM

dan john teaches the squat well in this video. its how I figured out how to squat. he keeps it simple and appears to be teaching novices.
http://video.google.com/videoplay?do...1301858251744#

Brightpaperwarewolf · 10-07-2009, 04:49 PM

First, you shouldn't even do squat with the bar yet. You'll have to learn how to squat in general and get the form right.

Do you have problems keeping your heels on the ground? If so, put a couple of 5 lb plates underneath your heels so you can practice going down all the way. From there, just build up and eventually, you'll be able to put your heels down. Also, stretch afterwards, because I believe you need to gain some flexibility and that's mostly the problem because those are issues I went through when learning a squat.

Puff your chest, and think about dropping down your butt and pressing against your heels as you go down. You might not be able to do it all the way at first, but don't let it discourage you.

Also use the leg press machine to help gain strength, it really helps. Don't think about the amount of weight you use, but how it's done. When you exercise, you have to let go of your ego or it diminishes your progress.

You shouldn't feel bad because most people CAN'T squat. I would say about 60-70% people at the gym, even those who worked out a long time, cannot perform one proper squat and that's why the squat rack is mostly empty at times and if someone does use it, it's for the upper body. It is one of the hardest exercises to get right and do well, but once you do, you will see it's one of the most rewarding exercises around. Work at it and before you know it, you'll be doing something most people simply cannot do.

quiveringpalm · 10-07-2009, 08:11 PM

Remember not to rush. Its a gradual process.

Just concentrate on surpassing today what you were yesterday and worry later about competing with the "genetically enhanced" as you call them.

DSPFrat · 10-07-2009, 10:28 PM

I kinda wish i could see you do it, so i could tell you what you are doing wrong. I have trouble believing you can't squat 45 pounds if you are using correct form. Remember the wider the stance the more stability you have. Try to focus on pushing your hips back and squeezing your shoulder blades. Keep your abs tight. If you are having trouble it could be possible you need to strengthen your core muscles (abs n lower back). It would probably be a good idea to see a personal trainer for a couple sessions, so he could help you out with basic stuff.

nubly · 10-08-2009, 07:02 AM

did you try using a smith machine or hack squat? those things are safe. if you really cant lift 45lbs then dont even bother with squats yet. there are plenty of other ways to exercise your legs to build strengh on them.

shadowmask · 10-08-2009, 06:20 PM

Quote:

Don't think about the amount of weight you use, but how it's done. When you exercise, you have to let go of your ego or it diminishes your progress.

Very true, it's all about making gradual gains no matter what weight you start at. Persistence and patience is key.

2Talkative · 10-16-2009, 08:07 PM

I'm not sure this is easier but you could try box squat at least you wouldn't fall. It might be harder for you to get back up though. Not sure it's all i've ever done.

STKinTHEmud · 10-16-2009, 09:48 PM

Second Bright's ideas and nubly's. I've been working out off and on for 10 years and I didn't start doing squats until this year (it was always the leg press machine for me). When I first started, I was also a super-ectomorph (6'1", 135 lbs.). I stuck with it and gained about 25 lbs. in my first 6 months even without eating a lot. You can do it too!

drealm · 10-16-2009, 10:14 PM

Thanks for the encouragement yall. I'll probably be getting a cheapo camcorder this weekend and from there will record myself to examine in video if I'm doing it correctly.

VIncymon · 10-28-2009, 02:33 AM

Are you one of those skinny dudes, who regardless of weight training, never sees an increase in muscle mass ?

So what ? The same thing happens to me too. After months of training, i get a bitof muscle on my arms .. my abs barely begin to show, and my legs .. are just a skinny as when i started. LOL

Nobody likes squats .. but it is goood stuff. Even if you don't change much physically try to motivate yourself to be as strong / fast as you can be. Heck i'd even try karate too.

10-07-2009, 01:58 PM	#1 (permalink)
drealm Status: SAS Member Join Date: Jul 2009 Location: California Gender: Male Age: 22 Posts: 292	Another Defeat For Today: Inability to pull off the squat. So after spending lots of money on equipment and then buying a book on how to use the equipment you'd think I'd be able to workout. I cannot do the squat any which way. My self esteem has tanked for the day and I have fears that I'll never be able to reach my exercise goals. It's wonderful how every time you go to a weightlifting forum 90% of weightlifters magically know how to do the single hardest exercise in the entire universe. Maybe I should just give up and remain a pencil neck wimp for the rest of my life and build a barricade around my house so that I don't need to compete in the modern day Colosseum with other seemingly super genetically enhanced guys. For every competent successful weightlifter out there, there's numerous ones like myself whom at best get no results and at worst seriously injure themselves. So in conclusion. Don't bother exercising because only 1% of people know how to do it right. And if you're not that 1% you're a loser who's gonna injure themselves.

10-07-2009, 02:48 PM	#2 (permalink)
shadowmask Status: Seeing stars Join Date: Jun 2009 Location: TN Gender: Male Age: 23 Posts: 1,083	What book did you buy? Ever hear of "Starting Strength" by Mark Rippetoe? You might want to check it out. Unless that's the book you read...then I guess you're out of luck :/ I hope you didn't injure yourself. The squat is a very hard exercise to master, but it's possible for anyone, including yourself. You shouldn't give up just because of one little setback. __________________ Basically, I'm complicated I have a hard time taking the easy way I wouldn't call it schizophrenia But I'll be at least two people today

10-07-2009, 03:05 PM	#4 (permalink)
shadowmask Status: Seeing stars Join Date: Jun 2009 Location: TN Gender: Male Age: 23 Posts: 1,083	How much weight did you use? You should probably start out with just the bar until you get the form down. It takes practice, nobody starts out knowing how to do it perfectly. __________________ Basically, I'm complicated I have a hard time taking the easy way I wouldn't call it schizophrenia But I'll be at least two people today

10-07-2009, 04:49 PM	#12 (permalink)
Brightpaperwarewolf Status: SAS Member Join Date: Oct 2008 Location: Northern Virginia Gender: Male Posts: 928	First, you shouldn't even do squat with the bar yet. You'll have to learn how to squat in general and get the form right. Do you have problems keeping your heels on the ground? If so, put a couple of 5 lb plates underneath your heels so you can practice going down all the way. From there, just build up and eventually, you'll be able to put your heels down. Also, stretch afterwards, because I believe you need to gain some flexibility and that's mostly the problem because those are issues I went through when learning a squat. Puff your chest, and think about dropping down your butt and pressing against your heels as you go down. You might not be able to do it all the way at first, but don't let it discourage you. Also use the leg press machine to help gain strength, it really helps. Don't think about the amount of weight you use, but how it's done. When you exercise, you have to let go of your ego or it diminishes your progress. You shouldn't feel bad because most people CAN'T squat. I would say about 60-70% people at the gym, even those who worked out a long time, cannot perform one proper squat and that's why the squat rack is mostly empty at times and if someone does use it, it's for the upper body. It is one of the hardest exercises to get right and do well, but once you do, you will see it's one of the most rewarding exercises around. Work at it and before you know it, you'll be doing something most people simply cannot do. __________________ Happiness is only real if shared.

10-07-2009, 10:28 PM	#14 (permalink)
DSPFrat Status: SAS Member Join Date: Aug 2009 Location: Ohio Gender: Male Age: 23 Posts: 160	I kinda wish i could see you do it, so i could tell you what you are doing wrong. I have trouble believing you can't squat 45 pounds if you are using correct form. Remember the wider the stance the more stability you have. Try to focus on pushing your hips back and squeezing your shoulder blades. Keep your abs tight. If you are having trouble it could be possible you need to strengthen your core muscles (abs n lower back). It would probably be a good idea to see a personal trainer for a couple sessions, so he could help you out with basic stuff. __________________ Hit me up on Facebook

10-07-2009, 04:28 PM	#11 (permalink)
irma Status: SAS Member Join Date: Feb 2007 Posts: 36	dan john teaches the squat well in this video. its how I figured out how to squat. he keeps it simple and appears to be teaching novices. http://video.google.com/videoplay?do...1301858251744#

10-07-2009, 08:11 PM	#13 (permalink)
quiveringpalm Status: SAS Member Join Date: Jul 2009 Gender: Male Posts: 5	Remember not to rush. Its a gradual process. Just concentrate on surpassing today what you were yesterday and worry later about competing with the "genetically enhanced" as you call them.

10-08-2009, 07:02 AM	#15 (permalink)
nubly Status: SAS Member Join Date: Nov 2006 Location: USA the greatest and best country in the world!! :) Posts: 7,065	did you try using a smith machine or hack squat? those things are safe. if you really cant lift 45lbs then dont even bother with squats yet. there are plenty of other ways to exercise your legs to build strengh on them.

10-16-2009, 08:07 PM	#17 (permalink)
2Talkative Status: MIA Join Date: Oct 2007 Location: Vancouver BC Gender: Male Age: 28 Posts: 509	I'm not sure this is easier but you could try box squat at least you wouldn't fall. It might be harder for you to get back up though. Not sure it's all i've ever done. __________________ "I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

10-16-2009, 09:48 PM	#18 (permalink)
STKinTHEmud Status: SAS Member Join Date: Jun 2009 Location: CA Gender: Male Age: 27 Posts: 357	Second Bright's ideas and nubly's. I've been working out off and on for 10 years and I didn't start doing squats until this year (it was always the leg press machine for me). When I first started, I was also a super-ectomorph (6'1", 135 lbs.). I stuck with it and gained about 25 lbs. in my first 6 months even without eating a lot. You can do it too!

10-16-2009, 10:14 PM	#19 (permalink)
drealm Status: SAS Member Join Date: Jul 2009 Location: California Gender: Male Age: 22 Posts: 292	Thanks for the encouragement yall. I'll probably be getting a cheapo camcorder this weekend and from there will record myself to examine in video if I'm doing it correctly.

10-28-2009, 02:33 AM	#20 (permalink)
VIncymon Status: SAS Member Join Date: Apr 2009 Gender: Male Posts: 741	Are you one of those skinny dudes, who regardless of weight training, never sees an increase in muscle mass ? So what ? The same thing happens to me too. After months of training, i get a bitof muscle on my arms .. my abs barely begin to show, and my legs .. are just a skinny as when i started. LOL Nobody likes squats .. but it is goood stuff. Even if you don't change much physically try to motivate yourself to be as strong / fast as you can be. Heck i'd even try karate too.