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Weightlifting for Kiwis - Discussion and support regarding the art of swole
Thank you for this little white pill, I started kick boxing this march and I have constantly thought 'Im too old' and other copes. In reality dropped 10 kgs instantly, better cardio, endurance and have a renewed sense of inspiration for wanting to help others out of the demoralization hole we've been flung into.
I had one incident where a guy spotting me wouldn't listen to instructions and just kept his fingers on the bar no matter how many times I said not to touch the bar. Turns out he didn't speak Swedish. Dude was a German. Wish he had made some kind of indication that he couldn't understand what I was saying. He seemed to understand that I wanted a spotter just fine without me having to say it in English.
I will not spot for people, and I will never ask someone to spot me ever again. I use to ask others, until it went bad.. I made that mistake and it's just not worth putting yourself into the hands of somebody else as they can fuck you up badly.
It was honestly pretty stressful LOL he was benching almost twice my body weight and I was like, what are you expecting me to do in a situation that you can't lift this.
Luckily it turned out fine and I just held get it back into the rack on two sets, but I certainly would not be trusting a complete stranger with my life like that either, if I really want to go for something I think could go wrong I make a friend come with me who I know wont leave me in a situation like that.
Really fucked up that happened to you, I hope the guy learned a lesson and never fucked around like that again.
It was honestly pretty stressful LOL he was benching almost twice my body weight and I was like, what are you expecting me to do in a situation that you can't lift this.
Luckily it turned out fine and I just held get it back into the rack on two sets, but I certainly would not be trusting a complete stranger with my life like that either, if I really want to go for something I think could go wrong I make a friend come with me who I know wont leave me in a situation like that.
Really fucked up that happened to you, I hope the guy learned a lesson and never fucked around like that again.
Not having a spotter in bench isn't the end of the world. If you fail a rep you can just use the time-tested technique of rolling the bar down to your legs. All you really want to be careful about is making sure the bar doesn't roll onto your throat, but it shouldn't be in a position to do so unless you're lifting wrong (your forearms should be pointing straight up at all times, which means the bar will move down towards your lower chest on the way down and up toward your shoulders on the way back up, how much depending on how wide your grip is) or you straight-up drop the bar in which case you're dead even if you do have a spotter (that's why you grip the bar like a normal person and never use the suicide grip like some retards do).
Honestly, the important function of a spotter for me is lifting the bar off and on to the rack for me. I hurt my rotator cuff doing that on my own once and it genuinely hurts doing it when I lift my bodyweight or above.
I will not spot for people, and I will never ask someone to spot me ever again. I use to ask others, until it went bad.. I made that mistake and it's just not worth putting yourself into the hands of somebody else as they can fuck you up badly.
In my example, I asked a regular for a spot when going for a new 1rm on benchpress, and I told him what I wanted - don't touch the bar, if I need help, I will tell you when to take it.. and you know what happened? When I failed the 1rm, and asked him to take it, he decided he would coach me through it and started yelling CMON! CMON! He fucking left me hanging and I ended up straining a pec (nothing serious, was fine after a week). I asked him why he did that and he said he thought I could do it, but as lifters we all know when we can maybe get a lift grinding it out and when it is a complete failure (I'm not afraid or embarassed to fail a lift, it's part of the process). I was so fucking angry that someone left me hanging like that but ultimately it was my own fault for trusting someone despite clearly explaining what I wanted. My recommendation to you is the same, and squat in the cage instead if you think you might be at risk of failing as you can bail on the lift easy.
As for things now being awkard with someone nitpicking everything, I would just avoid that person as it's clearly already putting you into a negative frame of mind and you just don't need that shit in your head while at the gym. Just say hi, and move on doing your own thing, the guy will hopefully get the point. If he doesn't get the point, go and speak to management and they will have a quiet word to him, you might get a reputation from some guys as 'that bitch' but other sensible people (like me lol) realise some women (and men) are there to just do their thing, get in and out without drama or picking up.
And yeah, I think it's very rude to persistantly comment on someones bad form, there has only been one time in 7-8 years of lifting that I went up to someone and said look I hate to be rude but you are going to hurt your back if you keep curving your back like that when deadlifting, and I did it graciously and never mentioned it again, I usually mind my own business but in that case I felt obligated to say something as they looked newish and I would've hated for them to hurt themselves if by just mentioning to them in good faith that they might hurt themselves.
I always work in a power rack with safety bars and don't clip the ends of the bar when benching. Failing is a part of the process and while asking strangers for a spot works as a newbie with light weight it quickly gets out of hand when you start putting enough weight on the bar where you can cripple yourself if something goes wrong.
Unless they spot like how Rip showed and know what they are doing don't bother. Bench and OH Press can kill.
Thank you for this little white pill, I started kick boxing this march and I have constantly thought 'Im too old' and other copes. In reality dropped 10 kgs instantly, better cardio, endurance and have a renewed sense of inspiration for wanting to help others out of the demoralization hole we've been flung into.
No worries, fren. We "senior citizens" I am only 38 ffs (if we are to be compared to the average zoomer) shouldn't be discouraged, our best years are still ahead of us! that's also my takeaway from Mike O'Tren and most older fitness influencers. Although I don't plan on taking any TRT or anything fancy, just getting my sleep in (8 hours consistently), and eating well enough ought to do it -- seeing as many older folks are already fucking that up and try to compensate it with TRT, being well-rested and well-fed should get you much further than they do.
No worries, fren. We "senior citizens" I am only 38 ffs (if we are to be compared to the average zoomer) shouldn't be discouraged, our best years are still ahead of us! that's also my takeaway from Mike O'Tren and most older fitness influencers. Although I don't plan on taking any TRT or anything fancy, just getting my sleep in (8 hours consistently), and eating well enough ought to do it -- seeing as many older folks are already fucking that up and try to compensate it with TRT, being well-rested and well-fed should get you much further than they do.
Just going off of my parents and every other aging person around me, we have more than enough examples of why we should train hard. Being content, fat and happy is a weapon used against us. At least we should be doing this in spite of everything. I havent got into any heavy lifting outside of some strengthening exercises, but would to know what you guys do for core and back strengthening?
Not having a spotter in bench isn't the end of the world. If you fail a rep you can just use the time-tested technique of rolling the bar down to your legs. All you really want to be careful about is making sure the bar doesn't roll onto your throat, but it shouldn't be in a position to do so unless you're lifting wrong (your forearms should be pointing straight up at all times, which means the bar will move down towards your lower chest on the way down and up toward your shoulders on the way back up, how much depending on how wide your grip is) or you straight-up drop the bar in which case you're dead even if you do have a spotter (that's why you grip the bar like a normal person and never use the suicide grip like some retards do).
Honestly, the important function of a spotter for me is lifting the bar off and on to the rack for me. I hurt my rotator cuff doing that on my own once and it genuinely hurts doing it when I lift my bodyweight or above.
>Be me
>Experienced lifter
>Know my limits pretty well and usually know how much weight to put on the bar
>Worked a 1AM-9AM shift so I'm at the gym at low-traffic hours
>It's empty on this particular day, save a dude wearing big headphones and the janitor
>Headphone guy is yoked but he's also doing shrugs in the squat rack and not looking at me (which is OK because it's empty)
>Plan on benching 225 x 5 x 3
>First set goes great, almost too easy
>Second set
>Weight seriously feels light
>Decide to go for 6 instead of adding 5 to the next set like I should
>6th rep
>Push it up about half way, then bar starts to sink down
>try to catch the safety rack
>too late
>bar stuck on my chest
>yell "SPOT! SPOT!"
>headphone guy can't hear me.
>try to lower bar to the side
>too heavy and too tired to make it work
>keep yelling spot
>finally 2 minutes later the janitor hears me and lifts it off.
>headphone guy still shrugging
It's wild that 225x5 is now a warmup for me even though this wasn't *that* long ago.
While there's a weight loss support thread, there isn't really a weight gain support thread, but this is probably close enough. I lose weight constantly because I walk everywhere (and man, walking actually costs a lot of calories) and my diet, by coincidence more than design, tends to be low in calories and generally what is considered "very healthy" - since I don't have a lot of fat to begin with, what I tend to lose is mostly muscle. When I work out, that tends to get worse and I have often either stagnated or gotten weaker while working on my fitness in the past, because my body cannibalizes itself to get the nutrients it needs to do "basic repairs". I am in prime "health" (and have pretty great blood values), but I despise how weak I've gotten.
When I managed to eat sufficiently and train+lift sufficiently during a good time in my life about 4-5 years ago, I managed to gain about 25% body weight with barely any increase in fat and most of my lifts increased by 50% to 100%. I lost all of that, and I lost even more as I didn't work out properly a single time in the past, somewhat tough, year-and-a-half.
I'm making this post because I'm furious about how weak I've gotten and to hold myself accountable to get it back.
Along with my usual daily intake, I will add either 200g of nachos (1000 calories) or 500g of ice cream (1000 calories) and approximately 85g of protein through supplementation every day (drinking one big shake throughout the day) for the next 60-120 days, depending on how this goes. I will also restart creatine supplementation with 5g a day, taken before the work out.
To get some of the old strength back, for the first 30 days I'll just do major compound movements every second day to exhaustion:
Squat or Deadlift (I can't do both on the same day from experience if I want to do both with proper form and not injure my lower back), Bench (Flat or Incline), Pull Ups (Wide, Narrow and Chin ups).
On off days I'll break out the old heavy bag and do some boxing, maybe some yoga if I'm too sore for that on the days after deadlifting. My bench press will probably not see huge improvements because my left shoulder has issues and the joint starts to fuck up past a certain weight / rep count.
After the first 30 days, I anticipate that I'll have a lot of the old strength back because the body tends to "remember" what it had and I'll be able to turn it into a 4 day split incorporating a larger swathe of exercises.
I started today (highly embarrassing numbers incoming):
54.5kg body weight (it used to be even worse - I was at 49kg at one point)
While there's a weight loss support thread, there isn't really a weight gain support thread, but this is probably close enough. I lose weight constantly because I walk everywhere (and man, walking actually costs a lot of calories) and my diet, by coincidence more than design, tends to be low in calories and generally what is considered "very healthy" - since I don't have a lot of fat to begin with, what I tend to lose is mostly muscle. When I work out, that tends to get worse and I have often either stagnated or gotten weaker while working on my fitness in the past, because my body cannibalizes itself to get the nutrients it needs to do "basic repairs". I am in prime "health" (and have pretty great blood values), but I despise how weak I've gotten.
When I managed to eat sufficiently and train+lift sufficiently during a good time in my life about 4-5 years ago, I managed to gain about 25% body weight with barely any increase in fat and most of my lifts increased by 50% to 100%. I lost all of that, and I lost even more as I didn't work out properly a single time in the past, somewhat tough, year-and-a-half.
I'm making this post because I'm furious about how weak I've gotten and to hold myself accountable to get it back.
Along with my usual daily intake, I will add either 200g of nachos (1000 calories) or 500g of ice cream (1000 calories) and approximately 85g of protein through supplementation every day (drinking one big shake throughout the day) for the next 60-120 days, depending on how this goes. I will also restart creatine supplementation with 5g a day, taken before the work out.
To get some of the old strength back, for the first 30 days I'll just do major compound movements every second day to exhaustion:
Squat or Deadlift (I can't do both on the same day from experience if I want to do both with proper form and not injure my lower back), Bench (Flat or Incline), Pull Ups (Wide, Narrow and Chin ups).
On off days I'll break out the old heavy bag and do some boxing, maybe some yoga if I'm too sore for that on the days after deadlifting. My bench press will probably not see huge improvements because my left shoulder has issues and the joint starts to fuck up past a certain weight / rep count.
After the first 30 days, I anticipate that I'll have a lot of the old strength back because the body tends to "remember" what it had and I'll be able to turn it into a 4 day split incorporating a larger swathe of exercises.
I started today (highly embarrassing numbers incoming):
54.5kg body weight (it used to be even worse - I was at 49kg at one point)
Same for me. I usually go in the morning or during lunch break, so it's usually quite empty and zoomer-free.
I'm currently trying to trim down some fat while remaining in the 1000 Lbs Club.
375 lbs squat, 260 lbs bench, 419 lbs deadlift, hopefully to remain there or maybe increase a bit.
While there's a weight loss support thread, there isn't really a weight gain support thread, but this is probably close enough. I lose weight constantly because I walk everywhere (and man, walking actually costs a lot of calories) and my diet, by coincidence more than design, tends to be low in calories and generally what is considered "very healthy" - since I don't have a lot of fat to begin with, what I tend to lose is mostly muscle. When I work out, that tends to get worse and I have often either stagnated or gotten weaker while working on my fitness in the past, because my body cannibalizes itself to get the nutrients it needs to do "basic repairs". I am in prime "health" (and have pretty great blood values), but I despise how weak I've gotten.
When I managed to eat sufficiently and train+lift sufficiently during a good time in my life about 4-5 years ago, I managed to gain about 25% body weight with barely any increase in fat and most of my lifts increased by 50% to 100%. I lost all of that, and I lost even more as I didn't work out properly a single time in the past, somewhat tough, year-and-a-half.
I'm making this post because I'm furious about how weak I've gotten and to hold myself accountable to get it back.
Along with my usual daily intake, I will add either 200g of nachos (1000 calories) or 500g of ice cream (1000 calories) and approximately 85g of protein through supplementation every day (drinking one big shake throughout the day) for the next 60-120 days, depending on how this goes. I will also restart creatine supplementation with 5g a day, taken before the work out.
To get some of the old strength back, for the first 30 days I'll just do major compound movements every second day to exhaustion:
Squat or Deadlift (I can't do both on the same day from experience if I want to do both with proper form and not injure my lower back), Bench (Flat or Incline), Pull Ups (Wide, Narrow and Chin ups).
On off days I'll break out the old heavy bag and do some boxing, maybe some yoga if I'm too sore for that on the days after deadlifting. My bench press will probably not see huge improvements because my left shoulder has issues and the joint starts to fuck up past a certain weight / rep count.
After the first 30 days, I anticipate that I'll have a lot of the old strength back because the body tends to "remember" what it had and I'll be able to turn it into a 4 day split incorporating a larger swathe of exercises.
I started today (highly embarrassing numbers incoming):
54.5kg body weight (it used to be even worse - I was at 49kg at one point)
I think I'm in the same boat a bit, but let me know about the massive protein shake and how it works. Right now I only have a protein shake before and after a workout, but I have a fourth meal with a homemade protein bar. I'm trying to increase my protein intake an increment at a time until I have 200g of protein a day. Still trying to figure out how to do that.
I think I'm in the same boat a bit, but let me know about the massive protein shake and how it works. Right now I only have a protein shake before and after a workout, but I have a fourth meal with a homemade protein bar. I'm trying to increase my protein intake an increment at a time until I have 200g of protein a day. Still trying to figure out how to do that.
Protein synthesis spikes shortly after a workout, drops and then rises slowly until it hits another plateau 24 hours after the workout (~100% more than baseline). So those are the 2 periods (right after and 24 hours after) where you really want protein to be available, but until it gets to that plateau, the body obviously also repairs muscle, just not as extremely as at the plateaus, so a steady stream of protein is always a good idea (and this plateau effect also means that if you want your muscles to grow, you really want to get lots of protein on the recovery days, rather than just the training days).
Soy protein isolate in particular, while not a complete protein like Whey, is slower to absorb and dirt cheap (in Europe about 10 bucks per kg with most soy isolates reaching 90% protein content - so a 30g scoop is 27g of actual protein - pretty great - while whey is currently closer to double or triple the price with a 30g scoop usually only containing 23g of protein) and therefore ideal to have throughout the day.
If I had to get that much protein (which, depending on your size, could absolutely be feasible, I am not disagreeing with that at all), and my budget extended that far, I'd recommend 80g of soy protein throughout the day in a big shake, 10g of whey before and 30g of whey after your workout (some evidence indicates that a bit of protein before does help with a workout in general) and 40g of micellar casein before sleep. Miscellaneous sources in your standard meals should push you to 200g or over. Also if you're not taking creatine, there's really no reason not to, besides the fact that the shortage has driven prices up something fierce (it used to be 10 bucks per kg, now it's closer to 50).
That's essentially what I did (divided by 2 for everything because I'm built like a fucking figure skater lol) in the 1.5 years where I worked out properly, and I gained about 25% body weight in muscle mass - so I reckon it works.
Protein synthesis spikes shortly after a workout, drops and then rises slowly until it hits another plateau 24 hours after the workout (~100% more than baseline). So those are the 2 periods (right after and 24 hours after) where you really want protein to be available, but until it gets to that plateau, the body obviously also repairs muscle, just not as extremely as at the plateaus, so a steady stream of protein is always a good idea (and this plateau effect also means that if you want your muscles to grow, you really want to get lots of protein on the recovery days, rather than just the training days).
Soy protein isolate in particular, while not a complete protein like Whey, is slower to absorb and dirt cheap (in Europe about 10 bucks per kg with most soy isolates reaching 90% protein content - so a 30g scoop is 27g of actual protein - pretty great - while whey is currently closer to double or triple the price with a 30g scoop usually only containing 23g of protein) and therefore ideal to have throughout the day.
If I had to get that much protein (which, depending on your size, could absolutely be feasible, I am not disagreeing with that at all), and my budget extended that far, I'd recommend 80g of soy protein throughout the day in a big shake, 10g of whey before and 30g of whey after your workout (some evidence indicates that a bit of protein before does help with a workout in general) and 40g of micellar casein before sleep. Miscellaneous sources in your standard meals should push you to 200g or over. Also if you're not taking creatine, there's really no reason not to, besides the fact that the shortage has driven prices up something fierce (it used to be 10 bucks per kg, now it's closer to 50).
That's essentially what I did (divided by 2 for everything because I'm built like a fucking figure skater lol) in the 1.5 years where I worked out properly, and I gained about 25% body weight in muscle mass - so I reckon it works.
I might try the shake idea then since it has a shorter cook time, however I can't do soy unless it's heavily fermented. I tried it for under a week and it gave me the worse insomnia I've ever had. Never again. I've heard pea protein is almost as good, would that work instead?
I might try the shake idea then since it has a shorter cook time, however I can't do soy unless it's heavily fermented. I tried it for under a week and it gave me the worse insomnia I've ever had. Never again. I've heard pea protein is almost as good, would that work instead?
Pea protein is (to my knowledge) the fastest to absorb among the plant proteins, but a perfectly good source as well. Just means you have to pay more attention to spacing it out over the day. I tend to not suggest it because it was the one protein that I have found utterly unpalatable without artificial flavorings, but your mileage may very well vary of course and maybe I just had a bad batch.
Don't. That'll just make you skinnyfat. Eat as much protein as you can. That's probably how you atrophied so bad in the first place. Were you eating ramen every day or something? What was your squat max before you got weak? 65kg max is low.
Don't. That'll just make you skinnyfat. Eat as much protein as you can. That's probably how you atrophied so bad in the first place. Were you eating ramen every day or something? What was your squat max before you got weak? 65kg max is low.
Nah, but I often make pasta aglio et olio, or carbonara, or some home made flatbread/ciabatta with olive oil, or rice with a light curry/bean and corn chilli.
Home made Pizza too, but that'll usually sate me for an entire day and even then, it's basically just flatbread with mozzarella cheese and a light marinara. Sometimes oatmeal. Rice with fried onions, peanuts, vegetables and a nicely fried egg maybe. Gnocchi with garlic, rosemary and thyme are fucking fantastic.
I don't snack. I only drink water (or tea), no sodas. My liquor consumption amounts to about 2 oz of rum a month, so my liquid calorie intake is non-existent. I've also had people tell me my portions are on the small side.
All the stuff I enjoy is just very low in calories and to some degree protein, and then I expend around 250-500 calories a day just from walking.
My issue is mostly that while I enjoy cooking, I actively have to remind myself to eat, I have no sense of hunger or appetite until I start feeling faint while working out due to lack of sugar. I crunched the numbers recently and I seem to run a deficit of 250-500 a day unintentionally. If I don't increase my calorie intake (while expending more calories by working out) a lot of that protein will just convert to energy (4 kcal per g) instead of muscle, so I feel going 800-1000 calories over my usual is probably a good idea. Even if that ends up being 200 calories more than necessary, that'll take 40 days to build 1kg of fat (8000 calories), and losing it, with my metabolism, won't be difficult. Staying under will actively hurt my gains, so I'd rather go over than risk that.
Yeah, the squat shocked me as well. I tried 80, couldn't keep proper form, same with 70 and only felt my core properly stabilize the weight at 65. I could've forced 80, my legs/glutes could do it, but not with a nicely straightened back.
Around 95-100kg (5x5), or 1.6 times my bodyweight at the time with proper form, more if I allowed my back to go a tad rounded. My deadlift was always significantly better than my squat (moreso than usual for people in my experience, though I have read that shorter people tend to have a more significant difference between their squat and deadlift).
That's my experience too, I hit the gym usually around 9:30am each day, the morning crew are long gone and it's mostly a couple of boomers who for the most part are actually fun to talk with as some of these guys have been training 40 years and have a lot of insight. It's rare anyone is using something I want, so it's kind of like my own gym in that way. Sat/Sun is kind of different though, some mornings it is packed, and other times it's empty like a week day.
