I am doing so bad...

[Symbolistic]

So this is like my 3rd serious month working out, and I have gotten like, no where. I found out my Squat and Deadlift forms were not right, they were pretty much bad. So now I dropped 90% of the weight I REACHED.. Just so I could master the form.

Serious Current Problem: I can't get the deadlift form correct AT ALL, like WHAT THE ****!?
Serious Current Problem 2: I can't "ASS TO THE GRASS" my squats unless the weight is SUPER LOW, just like deadlifts, WHAT THE ****?

I AM SO ****ING WEAK, 3 MONTHS IN.
I hate myself



Bench Press: 105lb (4-6 reps)

Deadlift: 65lb (4-6 rep) <----Trying to perfect the form, I still can't get it. My back keeps rounding, some people think the weight is still too much and its pulling me forward.

Squat: 85lb (8 rep) <---- I still can't ass to the grass this, so tomorrow I am going to have to drop the ****ing weight....

[JevJev]

It's always tough starting out. Just remember to keep eating like it's you job, resting well and lifting as heavy as you can with good form.

The gains will come - and form can only improve by doing detailed research and practising the exercise. GL!

[ryguy10493]

youre are doing it right bro. most people wouldn't take the weight off to master form, but that is the best thing you can do. 3 months is nothing dude, it takes tons of time. keep consistent that's what its all about!

[CWGame]

You don't need to do ATG Sqaut if you don't want to just go a little under parallel to make sure you aren't cheating. Form over weight you will be much happier now fixing your form and not building bad habits.

[mowd]

Smart to get the form up first, especially compounds, what else is their in the routine? but the body will eventually adapt once you get it right. Eat alot.

[mikey78910]

parallel squats are fine and it's mostly mobility/flexibility issues that prevent people from going atg

[sgttom]

Do mobility stretches everyday. What problems in particular are you having with your form on deadlift and squats?

[tuck815]

Work on flexibility, stretching and mobility

[RBNATION23]

Work on flexibility, stretching and mobility

Practice what you preach. Since in your stats it says you don't squat or deadlift because you have bad form and tight muscles.

[sgttom]

Practice what you preach. Since in your stats it says you don't squat or deadlift because you have bad form and tight muscles.

Well at least he isn't being an idiot and doing them with bad form.

[RBNATION23]

Well at least he isn't being an idiot and doing them with bad form.

So instead of fixing the problem quit completely? Good idea ****.

[Symbolistic]

Do mobility stretches everyday. What problems in particular are you having with your form on deadlift and squats?

Deadlift: Back curls, can't keep chest out, and I can't lift it right, they say I use too much quads/upper body

Squats: Its hard to go ass to the grass

[CupcakeSquats]

Deadlift: Back curls, can't keep chest out, and I can't lift it right, they say I use too much quads/upper body

Squats: Its hard to go ass to the grass

Deadlift: Then stop curling your back and keep your chest out. Also, if you're only doing 65lbs you have to set the bar height so that it would emulate a 45lb plate. What does that even mean, you use too much quad? Who's they?
Squats: Going atg is all mobility. Just go as deep as you can.

[Symbolistic]

Deadlift: Then stop curling your back and keep your chest out. Also, if you're only doing 65lbs you have to set the bar height so that it would emulate a 45lb plate. What does that even mean, you use too much quad? Who's they?

Easier said than done, even without weights, doing the perfect deadlift form without the weight still hurts like sh!t. When I fix my body to the deadlift form I feel lots of weird pain on my back, upper and lower.
Perhaps I am not flexible enough or maybe not strong enough or maybe my body just needs a while to get used to it...

[merloy118]

I had the same problems when I started (also been going about 3 months). In the gym, one guy turned around to me and said I should move my feet/legs out more when squatting (about shoulder width) and have my feet pointing outwards to stabilize myself better - since then I've had no problems.

For deadlift, I ALWAYS curved my back and couldn't seem to do it. So I practiced with no weight, just the bar to see if I could do straight back and I could, as soon as I put weight on it would bend. I just used a bar, got it right, then progressively increased the weight now I ALWAYS have a straight back doing it.

Give it a try if you haven't already done that.

[CompoundUK]

you have to remember when you start deadlifting or squatting any weight, you are generally calling upon muscles you rarely to otherwise. your legs might be strong enough to do more, but not your lower back. You have done the right thing, big deload, nail form then start climbing again,. you will thank yourself for it in the end when your not getitng injured every 5 mins and you are properly strong.

i dont go ass to grass on the real heavy stuff just passed paralell. only go ass to grass when warming up or lighter high rep sets.

stick with the lighter weight, form is key, the weight will come with time. 3months is seriously not long im only at 12 months an although im a lot stronger than when i started, i have a long way to go!

also helps to address any weak links in the chain, i.e. if your lower back is weak, train it.... if your glutes and hams are weak, train them get me?

good luck

[CompoundUK]

Deadlift: Back curls, can't keep chest out, and I can't lift it right, they say I use too much quads/upper body

Squats: Its hard to go ass to the grass

your quads are the power houses mate, they do a lot of the pushing work. However your glutes and hams stabalise you at the bottom of the lift, your hips should be low enough for your to be able to feel some stretch in these muscles. also once the bar goes passed your knees, the glutes come back into play, you are trying to drive your hips under the bar, not stand up with the bar, standing up uses your lower back to "pull" the bar from your knees to lock out, this is not the correct biomechanical movement. you need to drive your hips forward, like your hip thrusting, and squeeze those ass cheeks together. thats where all the power at the top of the movement comes from.

i hope that makes sense, if you want a walkthrough start to finish, pm me!