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

[Michael_Jordan_Peterson]

Hit 1,005 lb total after a little over a year. Pretty happy. Still aiming to go alot higher. Probably gonna take a step back and do a bunch of form checks and learn more about accesory exercises.
350 squat, 450 deadlift, 205 lb bench. I'm also like 20 lbs overweight wondering how much fat id have to lose to start seeing muscle definition, but im scared of losing strength lol.

 

[Overcast]

Recently started doing workout classes involving weightlifting, among other things like cycling, Russian twists, all kinds of pushups, ect.

It's fucking hard, but I feel fucking amazing! Like, I'm nowhere near where a lot of people on here are, but still I feel great!

 

[Valentine]

I want to get into fem bodybuilding but I'm really unsure where to start, especially since I've never had a very healthy lifestyle or diet. Any tips? I don't want bikini-contest huge of muscles, just enough to actually show through. My thighs are already pretty hefty from god knows what, but I have noodle arms.

 

[Michael_Jordan_Peterson]

I want to get into fem bodybuilding but I'm really unsure where to start, especially since I've never had a very healthy lifestyle or diet. Any tips? I don't want bikini-contest huge of muscles, just enough to actually show through. My thighs are already pretty hefty from god knows what, but I have noodle arms.

You want about .7-.8 grams of protein per pound of bodyweight. So if you weigh 100 lbs thats 70-80 grams of protein. Pretty easy to hit. 1 Protein shake with two scoops can pretty much get you there. Try to eat your high protein meal within an hour after your workout.

8-12 rep range targeting whatever muscle you want to build with proper form. There are concentric and eccentric parts of a movement. The eccentric part of a movement can actually really help build the muscle. For a bicep curl for instance lowering the weight(eccentric) slowly can really help stimulate muscle growth.

Then just look up a bodybuilding program from like t nation or bodybuilding.com that targets women.

 

[Superman93]

Time to Powerlevel
I started my lifting 4 months ago. There's more stuff I do but no one cares about that shit. Just the big major three. These are my maxes.

Beginning:
Weight: 145lbs
Bench: 135lbs
Squat: 150lbs
Deadlift: 200lbs

Four Months Later:

Weight: 155lbs
Bench: 235lbs
Squat: 215lbs (Weak I should focus more on legs)
Deadlift: 350lbs

My routine is workout Back-to-Back days then rest. Repeat.
I try everyday to consume 2300-2500 calories and consume protein that is equivalent to my weight at the time so when I weigh 145lbs I try to consume 145 grams of protein. (And I yes am I fitness fag who would spend 2 hours autistically looking at the back of every food product I buy fuck you)

I could've developed more gains but my diet wasn't perfectly consistent because of the holidays and I do a bit more cardiovascular workouts than I should which kills calorie gains but it also prevents building fat.


I normally keep a protein bar or two in my car. The real challenge is to fight temptation of eating junk food shit

Holy shit I think my noobie gains has run out if these were my numbers 3 months ago. Anywho heres an update

Weight: 160lbs
Bench: 250lbs
Squat: 260lbs (I REALLY should squat more but it's my least favorite exercise)
Deadlift: 370lbs

Weird thing about my body is I don't really look or feel all that different but I'm able to push more weight more consistently. Also compared to the first 4 months when I started it seems I'm starting to get diminishing returns. I need to rest more and work harder on my workout days but doing no physical activity whatsoever is hard cause my body is now into the habit of craving physical activity.

 

[Michael_Jordan_Peterson]

Holy shit I think my noobie gains has run out if these were my numbers 3 months ago. Anywho heres an update

Weight: 160lbs
Bench: 250lbs
Squat: 260lbs (I REALLY should squat more but it's my least favorite exercise)
Deadlift: 370lbs

Weird thing about my body is I don't really look or feel all that different but I'm able to push more weight more consistently. Also compared to the first 4 months when I started it seems I'm starting to get diminishing returns. I need to rest more and work harder on my workout days but doing no physical activity whatsoever is hard cause my body is now into the habit of craving physical activity.

There was some fancy word for what you get if you stay on a linear program. Eventually you plateau and even start regressing. I changed up from a linear program after a couple of months to a periodized program and made the first gains I had in a really long time. Bench looking strong, im jealous. I hate bench. I deadlift like almost twice as much as I bench. Need to start working on it more.

 

[MrTickles]

Weight: 120kg
Bench: 160kg - after year of progress from 110kg, very happy with this. Might call it quits at around 180kg.
Squat: 150kg - just started, might call it off my knees don't like it.
Deadlift: 0

Ain't doing deadlifts, I value my lower back 10 years from now. Will probably quit with the squats too. Already getting inflammation around knee caps if I do them weekly, Locked knee episode in the morning is not my cup of tea. Happened once or twice in the past few months.

 

[Bassomatic]

As we age, injuries and loss of motions do stop some lifts.

Speaking of I think I tore my lat. I feel stupid in pain. Aside, I have an awful history of shoulder problems, and just got a 160 bench all happy I'm 152 atm with 12.8% bf (electronically tested) Deads? 335x5.

If you aren't squatting and doing deads, don't neglect that stuff there's lots of other ways to get strong.

 

[Krokodil Overdose]

I could use some halp, Kiwis. I've been working out regularly for ~7 months now, and I cannot get my bench past complete garbage- I'm 6'1, 175 lbs, and have trouble getting over 100 lbs on the bench. Issues: 1) I seem to have a lot of trouble keeping the bar stable. 2) Pectis excavatum, though I don't know exactly how much this actually impacts things. Are there some ancillary muscle groups I should be working? Or could someone point me to a bench guide for complete exceptional individuals?

Thanks in advance.

 

[Red Hood]

Was helping a coworker get started in training and something came up I thought would fit this thread.

I think what a lot of beginners don't get about definition is that you're only going to look super cut...when you're cutting weight (and consequently, usually losing mass due to the calorie deficit). You can't really maintain the cut look all the time and hope to have anything resembling a healthy lifestyle.

 

[Bassomatic]

I could use some halp, Kiwis. I've been working out regularly for ~7 months now, and I cannot get my bench past complete garbage- I'm 6'1, 175 lbs, and have trouble getting over 100 lbs on the bench. Issues: 1) I seem to have a lot of trouble keeping the bar stable. 2) Pectis excavatum, though I don't know exactly how much this actually impacts things. Are there some ancillary muscle groups I should be working? Or could someone point me to a bench guide for complete exceptional individuals?

Thanks in advance.

I feel better about my lol 1plate now. Sorry to hear. What reps are you struggling 100 lbs on? Are you able to use any machines? How are your push ups? Any injuries ever like a broken wrist or collar bone? Even years ago.

Happy to help but instead of giving you a how2 bench (don't be me) I think this will be more useful.

Was helping a coworker get started in training and something came up I thought would fit this thread.

I think what a lot of beginners don't get about definition is that you're only going to look super cut...when you're cutting weight (and consequently, usually losing mass due to the calorie deficit). You can't really maintain the cut look all the time and hope to have anything resembling a healthy lifestyle.

Fuck that dirty bulk lyfe (see above post for bf%) cut looks great and all but I rather be bigger and pumped than cut and at rest... or cut and pumped tbh.

 

[thejackal]

I could use some halp, Kiwis. I've been working out regularly for ~7 months now, and I cannot get my bench past complete garbage- I'm 6'1, 175 lbs, and have trouble getting over 100 lbs on the bench. Issues: 1) I seem to have a lot of trouble keeping the bar stable. 2) Pectis excavatum, though I don't know exactly how much this actually impacts things. Are there some ancillary muscle groups I should be working? Or could someone point me to a bench guide for complete exceptional individuals?

Thanks in advance.

Unless you're actively in a cut you should have made some pretty big gains by now if you're new to lifting so that's concerning, yes. Something isn't right. You're not losing weight are you?

If that's not the case let's start just at the absolute basics: load up about 100lbs on the Smith Machine and see how that feels. Let the machine guide the bar for you. Work just on perfect form. You want to usually have your back arched just slightly off the bench while your feet are firmly on the ground. Don't do the silly bro move of benching without a solid base and your feet in the air. That's dumb and makes you look dumb.

Once you feel comfie with the smith machine and form I would suggest then moving on to low weight dumbbell flies. Maybe using 30lb weights. Again, focus on your form. Now you should be starting to feel more confident in your bench overall, and can move over to the olympic rack in the next couple sessions and see if you notice any improvement.

Personally although I train triceps on the regular I still have problems locking out on my last few reps, so it might just always be something you struggle with (a particular lift or movement). With bench, if you have longer arms it will naturally be harder as the levers are longer so if you've got a bigger wingspan don't expect to bench as much as the shorter guys.

 

[Ahoy]

Ain't doing deadlifts, I value my lower back 10 years from now. Will probably quit with the squats too. Already getting inflammation around knee caps if I do them weekly, Locked knee episode in the morning is not my cup of tea. Happened once or twice in the past few months.

Ever try pulling sumo or replacing BB squats with hex bar squats?

Always kind of surprised when I hear people complaining of knee problems with squatting. Squatting in the mid-4's and have never had any serious problem with my knees. If the frequency is more than twice per week my shoulders are always the first thing to go.

 

[MrTickles]

Ever try pulling sumo or replacing BB squats with hex bar squats?

Always kind of surprised when I hear people complaining of knee problems with squatting. Squatting in the mid-4's and have never had any serious problem with my knees. If the frequency is more than twice per week my shoulders are always the first thing to go.

I'm gonna try alternatives of course. Or if all else fails just use more reps, less mass. Some people aren't biomechanically natural squatters. I know as a slav that is heresy to say, but there it is.

 

[Krokodil Overdose]

Unless you're actively in a cut you should have made some pretty big gains by now if you're new to lifting so that's concerning, yes. Something isn't right. You're not losing weight are you?

I float around between 175-180. I'm not losing weight (or gaining it, which is what I'm trying to do) but my work has varying levels of physical activity to the point where I can't really predict my energy use throughout the day. As a result, dieting is hit-or-miss even notwithstanding my spotty impulse control.

If that's not the case let's start just at the absolute basics: load up about 100lbs on the Smith Machine and see how that feels. Let the machine guide the bar for you. Work just on perfect form. You want to usually have your back arched just slightly off the bench while your feet are firmly on the ground.

I gave this a shot tonight, and it felt really good. Not sure how to interpret the results though: 5 sets of 8, plus an additional 5 reps before I burned out. I looked up some advice on grip and alignment and found that the bar was making contact with my chest higher than I was used to- right below my collarbone. Normally, it touches right on top of the mammary glands. (Reading this back, I realize I changed way too much stuff for a good test.) All told, not having to struggle to keep the bar from clipping the rack was a godsend.

Personally although I train triceps on the regular I still have problems locking out on my last few reps, so it might just always be something you struggle with (a particular lift or movement). With bench, if you have longer arms it will naturally be harder as the levers are longer so if you've got a bigger wingspan don't expect to bench as much as the shorter guys.

I'll add in tris next time, see what happens. I'm long-limbed and skinny for my height, but even so, I don't think I should be struggling this hard. Thanks for the advice, I'll see how things shake out.

 

[Ahoy]

...on the Smith Machine and see how that feels. Let the machine guide the bar for you. Work just on perfect form. You want to usually have your back arched just slightly off the bench while your feet are firmly on the ground. Don't do the silly bro move of benching without a solid base and your feet in the air. That's dumb and makes you look dumb.

I don't agree with this, and it's not because I'm a Smith machine hater. The bar path of his bench press should not be a vertical line because then he introduces sheering forces along one or more of his joints. The narrower his grip (i.e., the narrower his shoulders), the less vertical his bar path will be because he will need to adopt a touch point which is lower on his chest.

I drew a crappy diagram to try and illustrate my point.

I think that feet-up bench is a useful variation because you lose the ability to drive the bar backwards with your legs and hips with you initiate the press and because it restricts the absolute loading.

I looked up some advice on grip and alignment and found that the bar was making contact with my chest higher than I was used to- right below my collarbone.

If you don't mind me asking, what was the specific advice? I think that having a touch point as low as the bottom of the sternum is OK.

 

[thejackal]

I don't agree with this, and it's not because I'm a Smith machine hater. The bar path of his bench press should not be a vertical line because then he introduces sheering forces along one or more of his joints. The narrower his grip (i.e., the narrower his shoulders), the less vertical his bar path will be because he will need to adopt a touch point which is lower on his chest.

I drew a crappy diagram to try and illustrate my point.

Ver archivo adjunto 858803

I think that feet-up bench is a useful variation because you lose the ability to drive the bar backwards with your legs and hips with you initiate the press and because it restricts the absolute loading.




If you don't mind me asking, what was the specific advice? I think that having a touch point as low as the bottom of the sternum is OK.

Appreciate your reply. Preventing injuries is important. I suggested the smith machine mostly as a mental confidence building exercise you def don't want to be loading up heavy weight on it or using it as your primary chest lift. Your illustration about bar path comes to life in this video.

 

[verissimus]

I want to get into fem bodybuilding but I'm really unsure where to start, especially since I've never had a very healthy lifestyle or diet. Any tips? I don't want bikini-contest huge of muscles, just enough to actually show through. My thighs are already pretty hefty from god knows what, but I have noodle arms.

Can't offer much help over here since I have a few queries of my own, but I'd just recommend checking out a bunch of fitness youtubers (Jeff Cavaliere/Athlean-X, Scott Herman, Buff Dudes, Jeff Nipard, and Jeremy Ethier to name a few) and decide what to make of their advice. I know at least Jeff covers diet a little bit although the short and sweet version to that is cut off all the junk food pretty much, eat regularly, eat high protein food and/or food with the needed vitamins, minerals and fiber. To be honest, I've been exercising of late, not well in certain areas, and I'm still managing to lose weight and my diet is still mediocre.

On another note, I've got a few questions of my own for you all.

1) What is your recommend go to exercise for developing your lower back outside of hyperextensions? I've been doing Good Mornings, or rather I should say I've been trying to do them, but I'm sure I'm doing them wrong since I don't feel any good tension or fatigue down there.

2) Do you use resistance bands and if so what for and which brand of such do you use?

3) What exercise(s) do you do to strengthen your Gluteus Medius, Inner thighs, Serratus Anterior, Obliques and Abs (Note : I'm aware of types of exercises for these, but I'm curious to know what any of you all do)?

4) How long do you workout any given time (min or max) and what in general is your routine like? I.e. do you have a leg/lower body work out day, an upper body work out day and what else? When do you rest?

 

[Krokodil Overdose]

If you don't mind me asking, what was the specific advice? I think that having a touch point as low as the bottom of the sternum is OK.

I checked my copy of Starting Strength, and it specifies that when you're on the bench with the bar on the rack, the bar itself should be just below the center of your field of vision. Of course, I was trying this on the Smith machine, so this may have thrown my results off w/r/t point of contact on the chest.

 

[Michael_Jordan_Peterson]

I checked my copy of Starting Strength, and it specifies that when you're on the bench with the bar on the rack, the bar itself should be just below the center of your field of vision. Of course, I was trying this on the Smith machine, so this may have thrown my results off w/r/t point of contact on the chest.

I suck at bench too. I just fucking hate it. Even after a year I was struggling with reps at 150 or so. Equipment I'd say makes almost no difference for squat and deadlift. But a good bench you can really sink your back into and putting it at the proper height really helps. I went from a chain gym to a gym that had real benches and immediately felt so much stronger. After a couple weeks I was over 200. I had shoulder issues before going into powerlifting so after enough volume bench starts to bother me but you can improve alot with 3 or 4 sets and 4-5 reps. Other than it sounds like you may be overthinking form or mistaking pounds for kilos