7 ms·

Lifting weights can help, but it can also cause more harm when your routine isn't properly balanced. Doing only bench press and military press lifts for upper b

Lifting weights can help, but it can also cause more harm when your routine isn't properly balanced. Doing only bench press and military press lifts for upper body is going to be a chest/tricep push heavy routine. If you're not balancing these pushes with pulls (chinups, pullups, rows, etc), it can promote issues like rolled shoulders, forward neck, weak traps, weak rhomboids or similar postural issues to those the author is trying to avoid in the first place. In fact, many lifters will add more pulls than pushes, because our day-to-day activities tend to be more push-oriented. The point is, if you're going to lift, pick a beginner's routine designed by someone who knows what they're doing that has push/pull balance programmed in from the outset. Don't just pick a couple lifts that you enjoy and throw out the rest.

ZeroFries 10y ago
Yep, getting a strong back (from pull type movements, as well as squats and deadlifts) has improved my posture more than anything else. Another to look into is weak/mis-firing glutes (from sitting all the time). Apparently planks (of a certain kind where you squeeze your glutes as well) help for that. http://www.romphysicaltherapy.ie/best-exercises-to-strengthen-and-stabilise-the-glute-muscles/ http://www.romphysicaltherapy.ie/best-exercises-to-strengthe...
- jholloway7 10y ago
  Totally agree!
jdpage 10y ago
Do you have any specific beginner's routines you'd recommend? I was doing 5x5, which has pulls in the form of barbell rows and deadlifts; I don't know if that's sufficient.
- antisthenes 10y ago
  You can always supplement the 5x5 routine with 3x8-10 (typically) accessory exercises with dumbbells. In some cases dumbbells will give you a better range of motion and help develop smaller muscles. Another common addition to 5x5 I've seen is adding a dedicated core day (weighted ab crunches, hanging leg raises, planks) Core is the 2nd most important part of doing pull exercises (after back)
  - Floegipoky 10y ago
    > In some cases dumbbells will give you a better range of motion and help develop smaller muscles. This has always smelled like broscience to me. I guess I'm just skeptical that someone unable to create stable positions with a fixed object (barbell) will have more success creating proper stable positions off of objects that move freely. Based on what I've seen in the gym, it looks like the barbell users usually end up 'collapsing' into stability... then again, most of what I see in the gym are meatheads using way more weight than they should be. Maybe it would be different if priority was given to proper mechanics rather than pressing till your eyeballs bleed.
    - azemetre 10y ago
      The idea is that you have full range of motion when using a barbell or dumbbells compared to a machine that limits your range of motions to a very strict horizontal/vertical axis.
    - forgetsusername 10y ago
      >most of what I see in the gym are meatheads using way more weight than they should be. What does that mean? If your goal is to get stronger you have to lift as much weight as possible. Obviously you don't want to hurt yourself, but the emphasis on perfect form over heavy weights is "broscience" if your goal is strength. >I'm just skeptical that someone unable to create stable positions with a fixed object (barbell) will have more success creating proper stable positions off of objects that move freely. The whole point is that it's more difficult to maintain stability with dumbells.
      - Floegipoky 10y ago
        Let me clarify. A professional strength athlete will need to move lots of weight, and will occasionally need to compromise form and future health to get it done. That being said, look at the work Kelly Starrett has done with Mark Bell. Perfect form by definition results in the most efficient force production and transfer, and is therefore the most efficient way to increase strength. My understanding is that these days you rarely see elite power athletes compromise form in training, in the same way that you rarely see elite power athletes lifting their max load. My philosophy is that in training, a rep without proper form is a failed rep.
- jholloway7 10y ago
  For specific beginner programs, GSLP and StrongLifts have always seemed like the two with the lowest barriers to entry of the ones I know about. I would add weighted chin-ups to any beginner routine that doesn't have them, because I personally like to balance not only the push/pull muscles, but also in the horizontal and vertical planes. You didn't ask, but my current routine consists of these core/compound lifts: Workout A) * Bench Press (horizontal push) * Barbell Row (horizontal pull) * Squat (leg-driven push) Workout B) * Overhead Press (vertical push) * Weighted Chin-Ups (vertical pull) * Deadlift (leg-driven pull) Any lifts besides these are considered accessory and are only programmed in based on specific needs, e.g. weaknesses/imbalances/posture issues/aesthetic goals. If I can't tie an accessory back to a specific need, then it's just considered fuckarounditis and I eliminate it. I rotate my rep scheme so I'm not always doing high weight / low rep, but sometimes low weight / high reps or medium weight / medium reps. I do this mostly to not get bored, but also because always doing high weight / low rep can get stressful. I'm probably sacrificing strength gains by slowing my progression down, but I'm okay with it. Disclaimer: everyone's goals are different. I'm pushing 40 and my goals are to maintain a modest level of strength and overall fit appearance (only working out 3 days a week for < 90 minutes per session) and this is what works for me. If one's goal is to be a powerlifter, fitness model, bodybuilder, etc. you most likely have to work harder and take your programming even further than I've taken mine.
- Floegipoky 10y ago
  Always put technique first. Start with the basic compound lifts. These represent idealized human movement. Use light loads while you learn what proper technique feels like. Deadlift- Be careful not to overdo this, especially when you're starting out Squat- Overhead squat is probably the best variation to master, but goblet squat is probably the easiest Press Bench Press Dip Pullup Bent-over Row You should also challenge your cardiovascular system in some way, preferably one that physically moves your body through space. In addition, I feel strongly that recreational lifters should always emphasize mechanical alignment and efficiency over force production. So set aside the time to address any movement restrictions, prioritizing those that interfere with your ability to perform the above movements. For instance, if you have 0 degrees of internal rotation at the hip, you aren't going to be able to squat correctly.
  - cholantesh 10y ago
    I agree. Spend a month or two (or more if you have severe mechanical restrictions) familiarizing yourself with the proper form for the major barbell lifts, and then put yourself through a beginner program such as Starting Strength [1] , accompanied with good nutrition[2] and HIIT to keep bodyfat in check. On a side note, it's interesting to me that you singled out the deadlift, as I found the (back) squat the most challenging lift to master. [1] - SS prescribes power cleans; I think most people will get more desirable results from rows [2] - this varies significantly from person to person, and is probably the biggest challenge, as it's a huge inner game
    - Floegipoky 10y ago
      > On a side note, it's interesting to me that you singled out the deadlift, as I found the (back) squat the most challenging lift to master. I totally agree with you, I feel that the goblet squat, front squat, and eventually the overhead squat are much better for beginners because they emphasize good movement mechanics in a way that the back squat allows you to cheat on (until you end up at the chiropractor). The reason I put deadlifts first on the list is that I truly believe it to be the most important lift to master- particularly for those who spend most of their time in globally flexed positions while sitting on the primary movers of the posterior chain. Plus, you can't deadlift and not develop bracing technique, which is IMO the most important thing a beginner can learn.
- stonemetal 10y ago
  I like the reddit /r/bodyweightfitness recommended routine.
Floegipoky 10y ago
This. So much this. But even a cookie-cutter program can lead you down the wrong road because they assume that the person beginning the program is healthy. Most of the readers here spend our lives in globally flexed positions with abducted, elevated, and internally rotated shoulders and flexed, externally rotated hips. When we go to the gym, we need to train for the opposite. Training for global extension, especially emphasizing thoracic extension, is essential; it all starts and ends at the spine. External rotation at the shoulders is also important, as is scapular retraction and depression. Many keyboard users suffer from lengthened scapular adductors which (speaking from experience) may lead to anterior capsule impingement as the shoulder blades gradually 'wing' out farther and farther from the spine and force the glenohumeral joint forward. People like this (me) need to take extra care about how they train pressing. The human body is a very complicated machine, but you have to start with the idea of a mechanical system. If the system isn't aligned properly (eg your posture sucks, you have a dysfunctional deep core, you're missing significant range of motion, etc) you have no business putting stress on the system. Weight training has a lot of benefits but most people end up just reinforcing their poor mechanics. When you grab a 5x5 off the Internet, you're basically betting that your body will automagically realign itself to normal (whatever that means) before you damage it beyond the point of recovery. My advice- don't focus on moving weight, focus on moving correctly and use the weight as a tool to learn how. If you don't have a solid foundation in exercise fundamentals (your freshman football strength coach probably doesn't qualify), use a non-challenging weight while you learn. Also, start watching Dr. Kelly Starrett's videos.
- PeterisP 10y ago
  Hey, you say "When we go to the gym, we need to train for the opposite" but then go into lots of terms that I don't understand. Can you give a short "ELI5" list of popular exercises which should be avoided/limited with these posture issues, and which typical exercises would fill the lacking areas?
  - omginternets 10y ago
    If you want an "out-of-the-box" routine that's simple and balanced, I'd recommend "stronglifts" [0]. To be sure, it's a very strength-centric routine, but you can very well dial it back to twice a week and complement it with a weekly run. The reason I suggest this particular regimen is threefold: 1. it's simple 2. the "culture" of stronglifts focuses heavily on proper form 3. the exercises involved are compound (i.e. multi-join, multi-muscle-group) lifts, which reduce the risk of muscular imbalances. [0] http://stronglifts.com/5x5/ http://stronglifts.com/5x5/
SuperPaintMan 10y ago
I'm 6'4 and have always had issues with bad posture. Text-neck and bad eyesight go hand in hand, if you wear glasses Be sure your prescription is up to date! After using the same pair of glasses for three years and swapping them out the sheer amount of hunch eases out of my routine. Keeping lower back muscles strengthened also helps. I've found rollerblading through my city and its trails to be an excellent low-impact cardio workout. A cheap pair of Bauers goes for 80$ at CanTire, and pairs perfectly with the Hackers Soundtrack (1,2,3) (because inline is dead right?). Proper sized tools also help with RSI. Massive hands and small iPhones/chef knives destroy me. I've picked up some grips for my knives (I'm a chef) and a larger Android device and the cramps have disappeared. Raise surfaces that are routinely used, most surfaces ate meant for normal height workers, not giant lanklets.
retrogradeorbit 10y ago
Yep. I could not fix my posture until I started lifting. And I mean compound barbell movements. Squat, deadlift, shoulder press, bench press and barbell rows. And then my posture just fixed itself. Great to see I'm not the only one to discover this. Hopefully many more with poor posture will follow.

ZeroFries 10y ago

Yep, getting a strong back (from pull type movements, as well as squats and deadlifts) has improved my posture more than anything else. Another to look into is weak/mis-firing glutes (from sitting all the time). Apparently planks (of a certain kind where you squeeze your glutes as well) help for that. http://www.romphysicaltherapy.ie/best-exercises-to-strengthen-and-stabilise-the-glute-muscles/ http://www.romphysicaltherapy.ie/best-exercises-to-strengthe...

jholloway7 10y ago
Totally agree!

jdpage 10y ago

Do you have any specific beginner's routines you'd recommend? I was doing 5x5, which has pulls in the form of barbell rows and deadlifts; I don't know if that's sufficient.

antisthenes 10y ago
You can always supplement the 5x5 routine with 3x8-10 (typically) accessory exercises with dumbbells. In some cases dumbbells will give you a better range of motion and help develop smaller muscles. Another common addition to 5x5 I've seen is adding a dedicated core day (weighted ab crunches, hanging leg raises, planks) Core is the 2nd most important part of doing pull exercises (after back)
- Floegipoky 10y ago
  > In some cases dumbbells will give you a better range of motion and help develop smaller muscles. This has always smelled like broscience to me. I guess I'm just skeptical that someone unable to create stable positions with a fixed object (barbell) will have more success creating proper stable positions off of objects that move freely. Based on what I've seen in the gym, it looks like the barbell users usually end up 'collapsing' into stability... then again, most of what I see in the gym are meatheads using way more weight than they should be. Maybe it would be different if priority was given to proper mechanics rather than pressing till your eyeballs bleed.
  - azemetre 10y ago
    The idea is that you have full range of motion when using a barbell or dumbbells compared to a machine that limits your range of motions to a very strict horizontal/vertical axis.
  - forgetsusername 10y ago
    >most of what I see in the gym are meatheads using way more weight than they should be. What does that mean? If your goal is to get stronger you have to lift as much weight as possible. Obviously you don't want to hurt yourself, but the emphasis on perfect form over heavy weights is "broscience" if your goal is strength. >I'm just skeptical that someone unable to create stable positions with a fixed object (barbell) will have more success creating proper stable positions off of objects that move freely. The whole point is that it's more difficult to maintain stability with dumbells.
    - Floegipoky 10y ago
      Let me clarify. A professional strength athlete will need to move lots of weight, and will occasionally need to compromise form and future health to get it done. That being said, look at the work Kelly Starrett has done with Mark Bell. Perfect form by definition results in the most efficient force production and transfer, and is therefore the most efficient way to increase strength. My understanding is that these days you rarely see elite power athletes compromise form in training, in the same way that you rarely see elite power athletes lifting their max load. My philosophy is that in training, a rep without proper form is a failed rep.
jholloway7 10y ago
For specific beginner programs, GSLP and StrongLifts have always seemed like the two with the lowest barriers to entry of the ones I know about. I would add weighted chin-ups to any beginner routine that doesn't have them, because I personally like to balance not only the push/pull muscles, but also in the horizontal and vertical planes. You didn't ask, but my current routine consists of these core/compound lifts: Workout A) * Bench Press (horizontal push) * Barbell Row (horizontal pull) * Squat (leg-driven push) Workout B) * Overhead Press (vertical push) * Weighted Chin-Ups (vertical pull) * Deadlift (leg-driven pull) Any lifts besides these are considered accessory and are only programmed in based on specific needs, e.g. weaknesses/imbalances/posture issues/aesthetic goals. If I can't tie an accessory back to a specific need, then it's just considered fuckarounditis and I eliminate it. I rotate my rep scheme so I'm not always doing high weight / low rep, but sometimes low weight / high reps or medium weight / medium reps. I do this mostly to not get bored, but also because always doing high weight / low rep can get stressful. I'm probably sacrificing strength gains by slowing my progression down, but I'm okay with it. Disclaimer: everyone's goals are different. I'm pushing 40 and my goals are to maintain a modest level of strength and overall fit appearance (only working out 3 days a week for < 90 minutes per session) and this is what works for me. If one's goal is to be a powerlifter, fitness model, bodybuilder, etc. you most likely have to work harder and take your programming even further than I've taken mine.
Floegipoky 10y ago
Always put technique first. Start with the basic compound lifts. These represent idealized human movement. Use light loads while you learn what proper technique feels like. Deadlift- Be careful not to overdo this, especially when you're starting out Squat- Overhead squat is probably the best variation to master, but goblet squat is probably the easiest Press Bench Press Dip Pullup Bent-over Row You should also challenge your cardiovascular system in some way, preferably one that physically moves your body through space. In addition, I feel strongly that recreational lifters should always emphasize mechanical alignment and efficiency over force production. So set aside the time to address any movement restrictions, prioritizing those that interfere with your ability to perform the above movements. For instance, if you have 0 degrees of internal rotation at the hip, you aren't going to be able to squat correctly.
- cholantesh 10y ago
  I agree. Spend a month or two (or more if you have severe mechanical restrictions) familiarizing yourself with the proper form for the major barbell lifts, and then put yourself through a beginner program such as Starting Strength [1] , accompanied with good nutrition[2] and HIIT to keep bodyfat in check. On a side note, it's interesting to me that you singled out the deadlift, as I found the (back) squat the most challenging lift to master. [1] - SS prescribes power cleans; I think most people will get more desirable results from rows [2] - this varies significantly from person to person, and is probably the biggest challenge, as it's a huge inner game
  - Floegipoky 10y ago
    > On a side note, it's interesting to me that you singled out the deadlift, as I found the (back) squat the most challenging lift to master. I totally agree with you, I feel that the goblet squat, front squat, and eventually the overhead squat are much better for beginners because they emphasize good movement mechanics in a way that the back squat allows you to cheat on (until you end up at the chiropractor). The reason I put deadlifts first on the list is that I truly believe it to be the most important lift to master- particularly for those who spend most of their time in globally flexed positions while sitting on the primary movers of the posterior chain. Plus, you can't deadlift and not develop bracing technique, which is IMO the most important thing a beginner can learn.
stonemetal 10y ago
I like the reddit /r/bodyweightfitness recommended routine.

Floegipoky 10y ago

This. So much this. But even a cookie-cutter program can lead you down the wrong road because they assume that the person beginning the program is healthy. Most of the readers here spend our lives in globally flexed positions with abducted, elevated, and internally rotated shoulders and flexed, externally rotated hips. When we go to the gym, we need to train for the opposite. Training for global extension, especially emphasizing thoracic extension, is essential; it all starts and ends at the spine. External rotation at the shoulders is also important, as is scapular retraction and depression. Many keyboard users suffer from lengthened scapular adductors which (speaking from experience) may lead to anterior capsule impingement as the shoulder blades gradually 'wing' out farther and farther from the spine and force the glenohumeral joint forward. People like this (me) need to take extra care about how they train pressing. The human body is a very complicated machine, but you have to start with the idea of a mechanical system. If the system isn't aligned properly (eg your posture sucks, you have a dysfunctional deep core, you're missing significant range of motion, etc) you have no business putting stress on the system. Weight training has a lot of benefits but most people end up just reinforcing their poor mechanics. When you grab a 5x5 off the Internet, you're basically betting that your body will automagically realign itself to normal (whatever that means) before you damage it beyond the point of recovery. My advice- don't focus on moving weight, focus on moving correctly and use the weight as a tool to learn how. If you don't have a solid foundation in exercise fundamentals (your freshman football strength coach probably doesn't qualify), use a non-challenging weight while you learn. Also, start watching Dr. Kelly Starrett's videos.

PeterisP 10y ago
Hey, you say "When we go to the gym, we need to train for the opposite" but then go into lots of terms that I don't understand. Can you give a short "ELI5" list of popular exercises which should be avoided/limited with these posture issues, and which typical exercises would fill the lacking areas?
- omginternets 10y ago
  If you want an "out-of-the-box" routine that's simple and balanced, I'd recommend "stronglifts" [0]. To be sure, it's a very strength-centric routine, but you can very well dial it back to twice a week and complement it with a weekly run. The reason I suggest this particular regimen is threefold: 1. it's simple 2. the "culture" of stronglifts focuses heavily on proper form 3. the exercises involved are compound (i.e. multi-join, multi-muscle-group) lifts, which reduce the risk of muscular imbalances. [0] http://stronglifts.com/5x5/ http://stronglifts.com/5x5/

SuperPaintMan 10y ago

I'm 6'4 and have always had issues with bad posture. Text-neck and bad eyesight go hand in hand, if you wear glasses Be sure your prescription is up to date! After using the same pair of glasses for three years and swapping them out the sheer amount of hunch eases out of my routine. Keeping lower back muscles strengthened also helps. I've found rollerblading through my city and its trails to be an excellent low-impact cardio workout. A cheap pair of Bauers goes for 80$ at CanTire, and pairs perfectly with the Hackers Soundtrack (1,2,3) (because inline is dead right?). Proper sized tools also help with RSI. Massive hands and small iPhones/chef knives destroy me. I've picked up some grips for my knives (I'm a chef) and a larger Android device and the cramps have disappeared. Raise surfaces that are routinely used, most surfaces ate meant for normal height workers, not giant lanklets.

retrogradeorbit 10y ago

Yep. I could not fix my posture until I started lifting. And I mean compound barbell movements. Squat, deadlift, shoulder press, bench press and barbell rows. And then my posture just fixed itself. Great to see I'm not the only one to discover this. Hopefully many more with poor posture will follow.