Weightlifting for Kiwis - Discussion and support regarding the art of swole

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Add sprints, 4.2 that long is a brisk walk. I'd reduce to 30 mins max at a brisker pace also.

Bulk than cut, I and many people have tried to clean bulk ... it's a hassle, esp older you get eat smart but don't fret a little extra fat if muscle is being built. Then clean it up.
 
BestialArmageddon dijo:
Ectomorph so I'm trying to increase my caloric intake significantly. I've been running AlphaDestiny's Novice Program. Seeing minor results but I have a big case of fuckarounditis when it comes to eating enough so I'm starting to try and work on that more seriously.
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AlphaDestiny is a lolcow with his own thread here.

Stop paying attention to liftbro attention whore Youtube celebs
 
TrippinKahlua dijo:
When my house is constructed and I have all the space to exercise them I may finally make 200lbs
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Do you mean body weight, or a lift you want to hit 200?

After shattering ribs only half a month ago, my shrugs are back to 285. I use my shoulders to squeeze cute girls and crush the impoverished.
 
RumblyTumbly dijo:
I started a new workout and weightlifting regimen 8 months ago and I'm very happy with the progress I've made.

However, I'm trying to get a bit more definition in the midsection. Any tips?
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Stop being a giants fan.
You aren't gonna want to hear it, but diet. Quickiest way to clean abs up safely.
 
Bassomatic dijo:
Stop being a giants fan.
You aren't gonna want to hear it, but diet. Quickiest way to clean abs up safely.
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1. No I won't, lol

2. Thanks. I actually have been dieting big time, but there has been a lot of experimenting on my end to see what works best. Right now, I am basically eating nothing but fruits, veggies, oatmeal, rice, fish, and chicken. I'm still trying to figure out what my daily intake should be, but I'll figure it out.
 
So I was doing the lift schedule in the attached image until I had to do some physical therapy for my shoulder (I was still doing most of it). I run my dog, do some easier pilates (to keep up with PT) and swim a tad to keep in o.k. cardio shape. I was thinking about going back to this as it has been working for me. I try to do sets of 7-10 (8 is preferable) and generally get to each lift aside from 1 of them 2x per week. Does this look good to the brofessors out there?

Lift Schedule - Copy.PNG


soy_king dijo:
I'm currently trying to gain muscle mass and lose weight, with an ideal physique being a soccer player's body. Currently I'm bench pressing a bit over 52 kg (2-3 sets of 15 reps a day), doing one to two sets of fifty sit ups and push ups each, and spending 40 minutes to an hour on the treadmill at 4.2 mph. What resources would you recommend for making sure I've got proper technique, and are there any exercises or dietary habits any of you would suggest I start?
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Stop running so much. It isn't as much of a good calorie burner/muscle builder as it is a great cardio exercise. Coming up with a good circuit for squat-thrusts or burpees, squats, lunges, sit-ups, push-ups, pull-ups (jump assisted if you can't do enough to make it worth moving over there), mountain-climbers... you get the message would burn more calories and tone you better if you can manage to do that for 30-40 .

Shoot for sets of 8 instead of 15 in lifting really. Seems to be the standard these days.

But that's just my advice. Seems there are stronger people on this thread than me tbh.
 
Tomorrow is 100% definitely my "Return to the Gym" day. Only didn't start again today because it was a holiday in my Country and it wouldn't be open.

But yeah, been more than a year since I touched a barbell. Last time I got my dry weight to be around 180lbs, made pretty good progress on my bench thanks to making this little program where for the last set of reps, I add 5lbs more.

Anyway, gonna go back to basics this time. Squat 5x5, Bench 5x5, Whatever Else I want 3x5/5x5/1x5

Basically I go by the 5x5 method. Particularly Stronglifts 5x5 taught me a lot of what to do with weight lifting with a barbell. I never really understood it as a teenager and thus never really bulked up when I should. Still, I just never had time at all this decade to truly commit to weight lifting for more than 12 months. This is surely going to change soon enough. I'm getting a barbell of my own when I have my house constructed. Piece by piece I will have my own gym.

Then I may finally commit to Stronglifts 5x5. Its just that program does Barbell Rows, and I hate that exercise. I'd rather do something fun like Power Cleans or Zercher Squats.

Tons of other things to get back on too. Like pull-ups, and time to master and figure out Dips.
 
I'm in the middle of the debate of the wall mount or free standing rack for my garage. I'm hearing it's safer to free stand. Money is not the biggest object, but I do want to spend more getting better plates. The wall mount takes up a lot less room that's a big plus as my garage is getting super rehauled. I'm hearing the wall mount can be a safety issue if you need to bail though and at a home gym I'll be lifting alone, even if not Mrs couldn't help me, assuming she's in yelling range.

I'm also set I'm ordering Rouge because they do their clients right and it's nice stuff.
 
I lied.

I didn't return to the gym when I said I was gonna. See, I really, really need to have time to prepare myself mentally when doing this kind of thing. And during times when I am off work, and can be in my AC room all day, I got plenty of time to eat, eat,
eat.

My routine is based off Stronglifts 5x5. Great workout to teach people the ins and outs of weightlifting, something I really needed like eight years ago. Managed to do the program for a year once, think I got up to maybe 15lbs of muscle. By the time I moved back to the smaller island, my dry weight was 175-180 lbs. Sadly never had the time for the gym since about 2015. I got promoted in 2016 and had much less time to be able to catch ferries to and from the bigger island where the gym was, so I had to give up.

After this crazy summer, however, and literally feeling muscles melt away in the hot sun, I was like, I'm definitely going to the gym before vacation.

Back Squats 5x5. - Started light to get the feeling back. Maybe around 60lbs. Definitely gonna go heavier tomorrow morning.
Bench Press 5x5 - Same rule with starting light to get the motion and feel back. Did I think 70lbs.
Clean and OHP 1x5 - 95lbs. Pretty hard. But that's why I did 1x5
Zercher Squat 1x5 - 135lbs. Heaviest one for the first day back in years, but handled it quite well. Zerchers are fun and easy for me because I have really long arms.
Deadlift 1x5 - 155lbs. Along with Squats, I better focus on Deadlifts too so I can really make gains. Deadlifts are a easy motion for me.

My numbers may seem all over the place, but I'm gonna be simplifying it all in the coming weeks.

Stronglifts 5x5 wants you to do Barbell rows, but sorry. I just don't enjoy them. Like I said, I have long arms, but while that helps with some excersizes (I autistically have a lot of trouble spelling that word properly, fyi) like the Zercher, it makes Barbell Row too difficult for me.

By the end of the year, I'm gonna have my property built and with my own yard, I'll finally be able to make a home gym. Gonna get a good 300lb barbell set from Dicks Sporting Goods and will have it ship to my American address, my importing company will take care of bringing it to the island (they done shipped a 500lb refrigerator and stove, whats a barbell set?). I basically already have half the weight equipment I want anyway.

- 36 lb Kettlebell from Onnit
-15 lb Iron Mace from Onnit
- Pull up Bar from Onnit

Yeah, I love me some Onnit equipment. Later down the line, I'm gonna get me a Sandbag, and Battle Ropes.

Oh, and definitely Olympic Rings. A Barbell and Olympic Rings will really satisfy my home gym necessities.
 
Última edición:
Traditional Tet dijo:
Max deadlift: 142.5kg (314Ib)
Max Squat: 110kg (243Ib)
Max Bench: 77.5kg (171Ib)
Max Barbell Bicep curl: 47.5kg (105Ib)

Bodyweight: 79kg (174Ib)
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How long have you been lifting and what's your training look like and goals?
Chest brah confirmed from those #s lol.

Either way nice.

My squat rack is here, fuck yes. Time for steroids and 3 scoops a day :P Installing it, listening to American Football on the radio, I already feel swole as fuck.
 
Bassomatic dijo:
How long have you been lifting and what's your training look like and goals?
Chest brah confirmed from those #s lol.

Either way nice.

My squat rack is here, fuck yes. Time for steroids and 3 scoops a day :P Installing it, listening to American Football on the radio, I already feel swole as fuck.
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Thank you. Got some dumbells in April 2015 to little effect, then a barbell and plates in August 2015, followed by a bench station, pull up station and a squat rack. The next 18 months to two years I worked out two hours a week to little gain, because I wasn't eating enough (consequence of not wanting to be fat ever again), and my protein intake was far too small.
But around September 2017 I started on a proper high protein diet with a major routine change in my life, and seen mad gains since then. My bicpes and wide shoulders are particularly noticeable, good calves as well. Only downside is my lack of abs due to my hatred for those exercises, but eh.
Last few months I've just been loosing fat. My deadlift is down from its peak, but everything else is good. I feel better too when I'm not bloated from bulking. Wouldn't recommend steroids, I also only use one protein scoop directly after a workout. Beans, chicken breast and greek yogurts are fantastic, I've eaten them every day for a year: never get tired of it. Finding something healthy and high protein you can eat every day is really key.

Krokodil Overdose dijo:
A bit of :powerlevel:, but here goes: I have pectis excavatum (sunken chest) and it screws with my chest, so my bench is consistently garbage. What's a good way to start bench from well below normal baseline?
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I had to restart my bench entirely after a year due to poor form. Even to this day, I have a slight muscle imbalance between my two shoulders. I'd recommend just the bar at first, or better yet dumbbell bench presses, letting the movement go down further than a barbell really helps growth. My new dumbbells came a day or two ago, just got back into the dumbbell bench presses a few hours ago and really happy with them.

https://m.youtube.com/watch?v=Y_7aHqXeCfQ I'd really recommend this guy for anyone just starting out, or even someone more advanced. He's 100℅ natural, and always gives proper in depth tutorial regarding various lifting routines and equipment.
 
Última edición por un moderador:
Traditional Tet dijo:
Last few months I've just been loosing fat. My deadlift is down from its peak, but everything else is good. I feel better too when I'm not bloated from bulking. Wouldn't recommend steroids, I also only use one protein scoop directly after a workout. Beans, chicken breast and greek yogurts are fantastic, I've eaten them every day for a year: never get tired of it. Finding something healthy and high protein you can eat every day is really key.
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You can have ripped abs on diet and adding cardio (spirts esp) I do, and I'm in my 30s and like beer.

I know gear very well, I just am not using it, but I should lol. I'm pretty good with diet. Really do you know anyone juicing who's sub 150lbs lol. I was making a joke about how amped I am and gonna really kick it up now I have my biggest two lifts 10 feet away vs going to the gym. I'm hyped.
 
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