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

[Vingle]

So it's been a couple months and my weight hasn't changed. I'm still in the 147 pound range. I think I know the reason why though. I started taking bulking shakes, but outside of that my dieting habits remained unchanged (I am a light eater on most days). As such, I think the bulking shakes are helping me maintain weight instead of gaining it. I also only take them after working out so that probably isn't helping. My job also requires me to be on my feet for 6-8 hours, and I can't eat as much as I would like on those days.

how to gain weight?

Get a Vitamix, or something similar and make your own shakes with oatmeal, peanut butter or whatever, and inhale it. Digestion enzymes is a good idea too, as it mainly gets produced when chewing.
Store-bought weightgainers are full of sugar in the form of dextrose.

 

[Hot Dog]

It's amazing how much sleep factors into performance. Last month I actually got weaker due to constant work coupled with calorie restriction, resulting in an inconsistent sleep schedule where I would wake up and force a gym session. I took a week off simply to rest and eat good and my bench and Squat shot back to where they were in the beginning of October, maybe even better.

 

[Bassomatic]

I gotta agree, fuck weight gainers, as a smaller frame person I tried em it was not fun. Just EAT EAT EAT, shakes are a good thing to balance out, like I've always been a very very good water drinker, I'd kick a shake and water every 2 hours or so when I was at a point I was burning like cray and younger.

I'm having an odd problem, my weaker side is killing it and my main side slacking, when we are talking free weights. I'm curling as much with my off arm and grip strength on my other side is great like I'm happy with it but my main feels lower.

What the hell is going on?

 

[KingCoomer]

It's amazing how much sleep factors into performance. Last month I actually got weaker due to constant work coupled with calorie restriction, resulting in an inconsistent sleep schedule where I would wake up and force a gym session. I took a week off simply to rest and eat good and my bench and Squat shot back to where they were in the beginning of October, maybe even better.

The thing about fatigue is that people don't really understand HOW fatigued they are. Constant Work decreases current performance no matter what, and most people don't realize they aren't even operating at 100 percent. This is why deloads are important.

 

[Desu Mountain]

you wear belt on squat and dl?

Last time I wore a belt I almost broke a rib squatting. Never trying again, gains be damned. That was terrifying.

 

[salvuserit]

Depends on the weight. I’ve been doing 531-based programs and will usually only wear a belt for the heaviest sets (at least 85% of training max). I find it beneficial to wear one for the press as well.

Currently I’m using a 3” belt, which is an inch smaller than the standard and makes it easier to get into position for the deadlift. For all the questionable shit Mark Rippetoe says, he was right on the money with this advice and I’m surprised it hasn’t caught on more widely.

are you old?

Last time I wore a belt I almost broke a rib squatting. Never trying again, gains be damned. That was terrifying.

ribs are an illusion

 

[Hot Dog]

Last time I wore a belt I almost broke a rib squatting. Never trying again, gains be damned. That was terrifying.

Have you actually been shown how to properly use a weight belt? Like holding your breath and applying pressure, how tight it is, and where it is supposed to be on your midsection? Is your back aligned or are you trying to do crunches while you do a front squat?I recommend you look it up before you throw on equipment you don't understand and hurt yourself permanently. Weightlifting is extremely safe if you do it consistently and correctly.

 

[Desu Mountain]

Have you actually been shown how to properly use a weight belt? Like holding your breath and applying pressure, how tight it is, and where it is supposed to be on your midsection? Is your back aligned or are you trying to do crunches while you do a front squat?I recommend you look it up before you throw on equipment you don't understand and hurt yourself permanently. Weightlifting is extremely safe if you do it consistently and correctly.

I do know how to do the techniques correctly. One problem is that I'm basically a manlet in a country of giants. The belt was big enough that a small misalignment caused it to squeeze the bottom of my ribs on the way down, and with 105kg on my back my ribs bent so far inwards they almost snapped. Nowadays I don't feel a need to push myself to my limits so I don't really have any use for gear or supplements. I'm satisfied with slow progress training just 2 days a week.

 

[Hot Dog]

I do know how to do the techniques correctly. One problem is that I'm basically a manlet in a country of giants. The belt was big enough that a small misalignment caused it to squeeze the bottom of my ribs on the way down, and with 105kg on my back my ribs bent so far inwards they almost snapped. Nowadays I don't feel a need to push myself to my limits so I don't really have any use for gear or supplements. I'm satisfied with slow progress training just 2 days a week.

Sorry man, that sucks. As long as you can stay healthy and motivated that's all that matters.

 

[grasshoppermustard]

I have not really trained for about a year due to covid BS, and the unvaxxed here in NSW, Australia are about to be allowed back into gyms so I'm trying to come up with something minimalistic for maximum gain, thinking 3 days a week at the most consisting of flat bench press, squat, deadlift, OHP, t-bar rows, trapbar farmers walk, maybe bicep curls and tricep extension but maybe I can fuck that off? Thoughts? I use to train 6 days a week and go for size/strength but coming back into it I just want to gain a little muscle back and focus more on my swimming instead (going for leaner, swimmer type physique).

 

[Your Bud]

I have not really trained for about a year due to covid BS, and the unvaxxed here in NSW, Australia are about to be allowed back into gyms so I'm trying to come up with something minimalistic for maximum gain, thinking 3 days a week at the most consisting of flat bench press, squat, deadlift, OHP, t-bar rows, trapbar farmers walk, maybe bicep curls and tricep extension but maybe I can fuck that off? Thoughts? I use to train 6 days a week and go for size/strength but coming back into it I just want to gain a little muscle back and focus more on my swimming instead (going for leaner, swimmer type physique).

That sounds pretty good for what you are aiming for. I personally wouldn't worry too much about dead lifting if you aren't trying to get 'big'. Another two lifts I think give a lot of bang for your buck is pull-ups (wide) and incline bench (preferably db).

 

[Bassomatic]

So thru luck I managed to snag a few : https://www.scalesplus.com/tromner-50-kg-cast-iron-grip-handle-weight-nist-class-f/ (company didn't want them I paid 0)

I gave 2 to bro and have 2 myself, these are not very friendly to move like a curl or something. But they sure as fuck are exactly 50KG.

Any ideas what the hell I can do with them? I was thinking for grip? Maybe some ghetto atlas carry? Also yes, I literally have more in these darn things than my fucking squat rack,

 

[CivilianOfTheFandomWars]

So Scooby1961 is likely going to delete his website and meal planners on New Years, Archive here for his main site but I have no idea how to save a working version of his meal planners.
It's just old Internet fitness shit, but I have a soft spot for it bros...

 

[Inspector Rex]

Does anyone else work out in the morning? The gym is overcrowded in the evenings after work, and in the morning it's like in 1/4 of its capacity, so everything is available, I can leave water/towel/phone at the bench and nobody will bother because there are like 7-8 others always available.

The only problem is leg days, after excercising my head doesn't work as well as it should for a couple of hours. Is it sugar levels dropping or something else?

 

[Hot Dog]

Does anyone else work out in the morning? The gym is overcrowded in the evenings after work, and in the morning it's like in 1/4 of its capacity, so everything is available, I can leave water/towel/phone at the bench and nobody will bother because there are like 7-8 others always available.

The only problem is leg days, after excercising my head doesn't work as well as it should for a couple of hours. Is it sugar levels dropping or something else?

I get to the gym within an hour of waking up, it more depends on where you are then when for some gyms. I would try it out and see how your energy levels are. If your head is fuzzy after leg day it might cause more exertion than your other workouts, meaning you might need to eat something or rest afterwards.

 

[BobbyBriggs69420]

Bouncing/"cheating" weights up? I've always heard this is bad and if one is doing it one should probably use a lower weight they can go slower with and without a bounce?

Something like a dumbell mil press I will sorta bounce the weights up from hip level to shoulder level before 1st rep but that's not what I'm talking about, I'm not incorporating a bounce into the movement itself/every rep.

I've lifted on and off and just been back on in the last ~6 mos or so. I see guys at the gym doing this, curls especially, or a quick jerk the first few inches of a cable pulldown or cable row and they're decently built enough they should know what they're doing, is there a good reason to do this?

 

[CivilianOfTheFandomWars]

Bouncing/"cheating" weights up? I've always heard this is bad and if one is doing it one should probably use a lower weight they can go slower with and without a bounce?

Something like a dumbell mil press I will sorta bounce the weights up from hip level to shoulder level before 1st rep but that's not what I'm talking about, I'm not incorporating a bounce into the movement itself/every rep.

I've lifted on and off and just been back on in the last ~6 mos or so. I see guys at the gym doing this and they're decently built enough they should know what they're doing, is there a good reason to do this?

That's the stretch-reflex, it's normal.
Pausing at the bottom is good as well, but makes it harder so it's a good way to add intestity.

 

[BobbyBriggs69420]

That's the stretch-reflex, it's normal.
Pausing at the bottom is good as well, but makes it harder so it's a good way to add intestity.

Ah thanks, just watched some videos about it and might have to give it a try sometime and see how it feels.

 

[KingCoomer]

Bouncing/"cheating" weights up

Ok, here's two examples:

If you are doing bench press and absolutely dive bomb the bar downwards and bounce it off your chest like a madman that's cheating.

If you are doing DB bench press and control (not slow down to a snail's pace) the weight down, when you reverse direction you'll feel it be kind of bouncy. This is the stretch reflex and is perfectly normal body mechanics and isn't cheating.

Just adding onto what that other user said.

 

[Desu Mountain]

I made it, bros. 100kg bench press.