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PostPosted: Tue Jun 07, 2016 10:49 am 
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I worked up to 60 kg/132 lbs in bulgarian unilateral squat with dumbbells and I don't know if my spine will handle 60+60 kg=120 kg/264 lbs in regular squat or it will be fractured or smth. I know that with training not only muscles but also bones, ligaments, etc become stronger and I didn't lift more than 60 kg/132 lbs, my spine never lifted so much so will trying 120 kgs regular squat cause fracture in my spine or smth or I can lift whatever I want? Just wanted to know 1 rep max I produced so far.

Other than that I lifted not more than 60 kgs.


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PostPosted: Wed Jun 08, 2016 6:10 am 
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The key is in lifting progressively. Start with loads that are comfortable and allow time for recovery between workouts. 2 days is normal for beginners. Over time, your muscles, bones, connective tissues will all strengthen and you'll be able to safely increase the loads. If you think you might have a pre-existing health issue that could limit your lifting, get your doctor to clear you first.

Start practicing your squats with light weights, even an empty bar and learn the pattern. Each workout add weight. By the time you get to 120Kg you'll be ready for it.

That said, there are some exercises that may load your spine more than you can handle and for that reason I don't do standing 2 legged calf raises. http://exrx.net/WeightExercises/Gastroc ... Raise.html

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Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD


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PostPosted: Fri Jul 22, 2016 2:30 am 
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It all depends upon you because your body tends to develop according to your daily activities. If you rest all the day your body becomes so delicate and fragile. If you do wight lifting gradually and consistently then you can lift up weight as you want because your body adjust itself accordingly.


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