Couple of weeks back I was in the gym and noticed a chap struggling away with barbell back squats.
Stiff as a board, he’d descend no deeper than quarter squat yet his torso was pitched so far forward I was genuinely concerned he’d overbalance and snap his spine like a toothpick. And so it went on for rep after agonising rep, set after ugly set, for a good twenty minutes before he moved onto something else, clutching his lower back and wincing with every step as he went.
For the record:
I am not saying this to denegrate or even gently mock.
The guy was trying to back squat, meaning he is more committed than probably 85% of lifters if my bountiful experience is anything to go by. So he deserves to be commended and respected.
However.
What I saw got me to thinking about the concept of “beginner gains”.
These are generally defined as the dramatic gains in muscle and strength one sees in the first few weeks and months after starting a sensible lifting regime.
Measurable progress is made weekly, and it’s not uncommon for it to be made on a workout-to-workout basis (particularly in the young and those with a smart coach).
Stick at it, and you can get really rather strong before hitting the first plateau (where gains slow greatly or stop altogether), particularly one or a combination of the squat, deadlift, bench press, overhead press, and row, depending on your build, injury history, preferences, and so on.
Obviously we are not talking “win a powerlifting competition” strong, but we are potentially talking “in the top 10% strongest people at your gym” strong, and definitely “this is pretty cool” strong.
The catch?
Historically, these beginner gains were a given. Basically anyone who started lifting would begin enjoying them right away (hence the name).
I don’t think this is the case any more.
Indeed, I believe most people are too deconditioned to execute weightlifting movements with sufficient force and control for them to stimulate much of anything in terms of strength and muscle gains. (The chap I saw squatting a couple of weeks ago I mentioned earlier is a prime example of this, in my opinion.)
Consequently, much wheel spinning and, in many cases, avoidable life-limiting injuries are the only “results” a lot of earnest and hardworking get for their efforts in the weightroom.
The solution is to make sure your body is properly prepared to tackle the sort of lifting that builds a powerful body.
I’ve an objective standard to tell you if that is you (found on page 83 of my book “Lift” which I send to all new Phil Tyreman Letter subscribers).
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Thank you,
Phil Tyreman