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

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how the fuck do you build a routine ? I'm trying to get my life together and get into weight lifting but lately i've been skimping on workout sessions like a fat piece of shit.
 
Corporate Gigachad dijo:
You have a trap bar, I cannot afford.:(

I've never thought of the deadlift as a trap builder. Yeah, you get a heavy weighted stretch, but wouldnt something like an upright row or shrug be better? I tend to think of it as lower back/glutes/hamstrings
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The main function of the traps is to 'catch' weights your holding, and shrugs and rows are great for them. The traps just seems to respond very well to a heavy load
 
I'm pissed I don't have DOMS in my shoulders today. I'm REALLY good at muscle targeting and destruction. I tried to destroy them. Even started out by swapping my treadmill with battle ropes. It annoys me so much.

But at least I worked my way up to 275 on deadlift. I haven't deadlifted in 4 years, so 275 isn't that bad for a max.
 
Fagissimo dijo:
how the fuck do you build a routine ? I'm trying to get my life together and get into weight lifting but lately i've been skimping on workout sessions like a fat piece of shit.
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STEP 0: Don't hate your training
It's ok not to like weightlifting; if some other exercise is your thing, do it.
A wise man once said, "You have to live it." Don't work out because of the promise of looking like Gigachad in several months. You have to be happy with how you look and feel next week.

STEP 0: 1>0
1 working set > 0. Sandbagging a workout is shameful and bad for progress, but not showing up even more so.

STEP 1: select movements
Preferably you get some that together, challenge your body in its entirety. It's useful to look into the 7 basic movement patterns (push, pull, squat, hinge, twist, bend, carry), and select movements that correspond to them (eg: bench press, pull-up, barbell back squat, deadlift, Russian twist, sit up, farmers walk)

STEP 2: Select a split
Anything that lets whatever muscle rest for 2+ days is good.
Full body sessions on mon/wed/fri work; Upper body on mon/thurs, lower body on tues/fri work; back and biceps on mon/thurs, chest shoulders and triceps on tues/fri, legs on wed/sat works (PPL split).

STEP 3: Ready, Fire, Aim.
make a shitty program and improve it as you go
Does an exercise not work for you? Swap it out for something similar, eg, Yates row -> Helms row.
More days free than expected? Swap to a split with more days.
Low reps/heavy weight doesnt feel good? Try high reps/low weight.
Low volume doesnt get you results? Add some.
Always tired? Subtract some volume. Try using fewer exercises.
Many such things to fuck with.
 
PT [Personal trainer] sessions worth it starting out? Or more useful later on to check your form?

Also what is the 1RM system? Every app that I looked at had some kind of 1RM calculator. I did a little digging and get that 1RM is the Max weight you can complete a rep on but I don't understand doing 50% 1RM
 
Mr.Logistics dijo:
PT [Personal trainer] sessions worth it starting out? Or more useful later on to check your form?
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I'd argue it's most useful when new, so you can learn the form well. Better to get it right first than have to un learn and re learn everything. If the guy never checks on your form, fire him.
 
Barry McKockner dijo:
I'm pissed I don't have DOMS in my shoulders today. I'm REALLY good at muscle targeting and destruction. I tried to destroy them. Even started out by swapping my treadmill with battle ropes. It annoys me so much.

But at least I worked my way up to 275 on deadlift. I haven't deadlifted in 4 years, so 275 isn't that bad for a max.
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DOMS are a bad measure of progress.
 
Corporate Gigachad dijo:
I'd argue it's most useful when new, so you can learn the form well. Better to get it right first than have to un learn and re learn everything. If the guy never checks on your form, fire him.
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Most gyms I’ve been at, if not all, have trainers on staff and they are usually just fine with helping you out on form if you ask nicely.
 
Mr.Logistics dijo:
PT [Personal trainer] sessions worth it starting out? Or more useful later on to check your form?
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Honestly very helpful as others have said when your new. I never took advantage of the free sessions my gyms gave me when I was younger never learned proper form for a lot of work outs for a long time. Just ask them to show you proper form for a bunch of lifts you'll be golden. Even if your an advanced lifter its good to have someone check your form and give you hard feedback.
 
Mr.Logistics dijo:
PT [Personal trainer] sessions worth it starting out? Or more useful later on to check your form?

Also what is the 1RM system? Every app that I looked at had some kind of 1RM calculator. I did a little digging and get that 1RM is the Max weight you can complete a rep on but I don't understand doing 50% 1RM
Presiona para expandir...

Get a copy of Starting Strength by Mark Rippetoe instead. Most PTs are the equivalent of used car salesmen. If you've read SS at least you'll have some knowledge to screen out the PTs that don't know shit.
 
Jasper2K dijo:
Honestly very helpful as others have said when your new. I never took advantage of the free sessions my gyms gave me when I was younger never learned proper form for a lot of work outs for a long time. Just ask them to show you proper form for a bunch of lifts you'll be golden. Even if your an advanced lifter its good to have someone check your form and give you hard feedback.
Presiona para expandir...
Troon Me Loose dijo:
Get a copy of Starting Strength by Mark Rippetoe instead. Most PTs are the equivalent of used car salesmen. If you've read SS at least you'll have some knowledge to screen out the PTs that don't know shit.
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I agree, PTs are trying to sell to you for the most part and are rarely experts or have the physiques and educations of experts. PT certifications are like mushrooms in a forest, they pop up and proliferate wildly and a bunch of them should be ignored.

Just remember Starting Strength is not Ending Strength. If your goal is to look better than Rippetoe, you should really start looking into other programs. SS is still fantastic for explaining the virtues of barbell lifting and proper technique for squats, deadlift, and bench, but Rippetoe is pretty dogmatic and wrong about whole body development being essentially just those 3 lifts, and his book leaves out accessory training (on purpose, it is simply and only a beginner's guide to fundamental lifts), which is extremely important to both looking good and getting optimal performance on these other lifts.

Work your arms, work your accessories, try new lifts as often as you can/want, watch a lot of technique videos, and ask trainers to film your technique if you don't have a gym buddy. No one knows everything but lots of people know something.
 
I guess I finally have soemthing to contribute to the gym retard horror stories.

Some zoomer doing 120kg rack pulls, 3 inches off the ground in the power rack, but that's about where the good things end in this tale. Back curved like a parenthesis. Had a belt and straps. Belt was at the borderline between his ribcage and belly. Proceeded to do OHP and squats (supersetted) afterwards, but his feet were rocking, his heels and toes taking turns off the floor.
 
Última edición:
Corporate Gigachad dijo:
STEP 0: Don't hate your training
It's ok not to like weightlifting; if some other exercise is your thing, do it.
A wise man once said, "You have to live it." Don't work out because of the promise of looking like Gigachad in several months. You have to be happy with how you look and feel next week.
Presiona para expandir...
This is the absolutely most important thing. If you don't enjoy, or feel compelled, to do a thing you won't keep doing it.

Form follows function. The end goal should be the exercise itself. Beach muscles are for faggots.
 
Squats and weighted dips today, a really nice combo actually! Hit 120kg for 3 sets of 4 squatting, last one was a little tough, but for the first 2 sets felt like I had 2 more in the tank. Finally getting into weighted dips, 5kg isn't shit I know but we all start somewhere, and today I managed to do 3 sets of 8 with no real fuckups, so next time we're up to 7.5kg. Did 100 pushups at home today before the gym in 5 sets of 20, first few were just felt-like-it sets like an hour apart, the last 3 were straight sets with only a minute or two of pause. Shoulders were achey after the dips, but they're gonna be real fuckin tired after the next 2 days.

Tomorrow is pause bench and pause deadlift. Will see how I do. Next week is the max testing part of the program, gonna take an extra day of rest and get some sauna time in over the weekend, maybe a massage.
 
Harambe dijo:
I agree, PTs are trying to sell to you for the most part and are rarely experts or have the physiques and educations of experts. PT certifications are like mushrooms in a forest, they pop up and proliferate wildly and a bunch of them should be ignored.

Just remember Starting Strength is not Ending Strength. If your goal is to look better than Rippetoe, you should really start looking into other programs. SS is still fantastic for explaining the virtues of barbell lifting and proper technique for squats, deadlift, and bench, but Rippetoe is pretty dogmatic and wrong about whole body development being essentially just those 3 lifts, and his book leaves out accessory training (on purpose, it is simply and only a beginner's guide to fundamental lifts), which is extremely important to both looking good and getting optimal performance on these other lifts.

Work your arms, work your accessories, try new lifts as often as you can/want, watch a lot of technique videos, and ask trainers to film your technique if you don't have a gym buddy. No one knows everything but lots of people know something.
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I agree with most of this but most kids in the gym don't do heavy compound movements like Squat, OH Press, and Deadlift. They literally just do accessory work and maybe bench press. Most of your size and strength come from these movements, along with power clean if you so choose it. The blue book has accessories, which were chin ups, rows, and barbell curls I think. In his Programming book he goes into more detail about texas method and 4 days split while more are introduced but the fundamental idea is the same. Loading more weight on the bar for the main compound lifts to get stronger.

Rip is a 65 year old former powerlifter and can still pull over 500lbs at his age. Aesthetics was never his thing.

@Mr.Logistics Check out the Starting Strength youtube channel, it has all of the main lifts shown simply and for free. Buy the book if you are convinced. If you are a noob you're cheating yourself if you don't at least do a novice linear progression to get some foundation and basic strength built up. Just ignore the memes and take some of what he says with a grain of salt. If you are overweight for gods sake don't drink a gallon of whole milk per day.
 
Any advice on eating, protein-wise? Should I be eating specific amounts of protein at specific times? I haven't been able to find much good info.
 
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