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

[Flabba Wabba Jabba]

It also doesn’t have to just be a regular barbell back squat, but some type of knee bend movement is required in almost any training program.
I personally prefer front squats, because I lift for size and shape and it hits my quads more, and I’m also tall enough to where a back squat doesn’t hit the muscle as well as a front squat where my torso is extremely straight up and down. I also have a training partner doing dumbbell squats with a deficit, because it’s the best way for him to squat without his lower back causing trouble.

100% agreed. I was referring to squats as a whole, not just barbell low-bar back squats!

Squats & Oats are the fundamentals for strength/muscle gains.

 

[CivilianOfTheFandomWars]

100% agreed. I was referring to squats as a whole, not just barbell low-bar back squats!

Squats & Oats are the fundamentals for strength/muscle gains.

Front squats and the hack squat machine are my two favorite quad builders currently. If you do a sick dropset it widowmaker set on the Hack Squat, you best believe you’re growing them legs.

 

[Flabba Wabba Jabba]

Front squats and the hack squat machine are my two favorite quad builders currently. If you do a sick dropset it widowmaker set on the Hack Squat, you best believe you’re growing them legs.

Yeah hack squats are amazing. However my gym doesn't have it, so I just have to make do with squats, pin squats, Anderson squats and lunges.

 

[Hog On Ice]

It also doesn’t have to just be a regular barbell back squat, but some type of knee bend movement is required in almost any training program.
I personally prefer front squats, because I lift for size and shape and it hits my quads more, and I’m also tall enough to where a back squat doesn’t hit the muscle as well as a front squat where my torso is extremely straight up and down. I also have a training partner doing dumbbell squats with a deficit, because it’s the best way for him to squat without his lower back causing trouble.

I’m really loving front squats right now (there’s nothing like the rapid improvement that comes with training a lift you’ve neglected), to the point where I’m considering replacing back squats with them. My concern would be leaving leg gains on the table since the conventional wisdom is that FS are more limited by upper back strength.

 

[CivilianOfTheFandomWars]

I’m really loving front squats right now (there’s nothing like the rapid improvement that comes with training a lift you’ve neglected), to the point where I’m considering replacing back squats with them. My concern would be leaving leg gains on the table since the conventional wisdom is that FS are more limited by upper back strength.

I’ve always ascribed to the idea that legs grow best when worked hard and deep, so usually for quads I would do front squats and try to get my numbers up there, then do something like a leg press dropset or some other intensity technique, then barbell lunges, and finish with a hack squat dropset or sissy squats to really stretch the muscle.
I know it sounds totally meathead, but really if I can still walk correctly after my leg workout I don’t feel I pushed hard enough. Doesn’t mean that you have to do dumb shit and hurt yourself, but really my best results came from very intense leg work.

 

[Johnny Salami]

Yeah hack squats are amazing. However my gym doesn't have it, so I just have to make do with squats, pin squats, Anderson squats and lunges.

Using the hex bar hits muscles similar to the hack, though I like to use the lower bars for gripping since I prefer depth. my favorite leg lift is definitely step ups since it always gives me a good stretch and I can make due with lighter weight by using the taller box

 

[Auguste Lumière]

Living on a diet of Bang, Water, Corn, Tuna, Fish, Rice Cakes, Oats, and rarely Beef
-Kill me

 

[CivilianOfTheFandomWars]

You’re doing your pullovers, right Anon?

 

[Helvítis Túristi]

So the protein powder for a fourth meal is easier to drink, but I think I might need more calories. What's something that I can add to increase the calories of a protein shake? When I was having my homemade protein bars, I was probably getting the excess I needed. I feel like I might be shredding, but I don't know.

 

[jumbomilkers]

So the protein powder for a fourth meal is easier to drink, but I think I might need more calories. What's something that I can add to increase the calories of a protein shake? When I was having my homemade protein bars, I was probably getting the excess I needed. I feel like I might be shredding, but I don't know.

Heavy cream & MCT oil go with anything and you can mix it in with just a blender bottle. If you're not opposed to using a blender you could add avocado (they sell it pre cut and frozen now) which would work with most flavors. Frozen bananas too.

 

[Helvítis Túristi]

Heavy cream & MCT oil go with anything and you can mix it in with just a blender bottle. If you're not opposed to using a blender you could add avocado (they sell it pre cut and frozen now) which would work with most flavors. Frozen bananas too.

Avocado and fruit smoothies don't work well with me, but the other stuff seems solid.

 

[Ahriman]

New Jim Wendler blog post.

https://www.jimwendler.com/blogs/jimwendler-com/building-a-base-raising-the-floor-not-the-ceiling

 

[grasshoppermustard]

Avocado and fruit smoothies don't work well with me, but the other stuff seems solid.

Can't you just add more steroids to increase the calories in each protein shake? MCT oil is a good idea, but it is fucking expensive. I use it in my morning coffee with butter as I like the taste of the combo.

 

[CivilianOfTheFandomWars]

For a mass gain shake, I know many of the Golden Era, especially Arnold, would mix a very calorie and protein dense shake in the morning and put it in a thermos, as it was kind of a no-brainer if they were working where they couldn't just have a steak for lunch. The most popular ways to make these shakes were with protein powder, heavy cream/milk/half and half, fruit juices, lots of eggs, nut butters, basic shit like that depending on the needs.

 

[Nate Higgers]

Hello


I’m going to get back in the gym soon but I have different/worse issues than when I stopped lifting (5-6 years ago). I don’t want to neglect/overlook lower body + core strength but I have moderate back pain and I don’t know if I would make it worse by squatting and/or deadlifting in addition to the lifting/pulling/pushing heavy things I do while working (which ironically is probably what made my back pain worse).

I don’t want to settle for machines as I hear they’re not that great for long term progress.

 

[Hog On Ice]

Hello


I’m going to get back in the gym soon but I have different/worse issues than when I stopped lifting (5-6 years ago). I don’t want to neglect/overlook lower body + core strength but I have moderate back pain and I don’t know if I would make it worse by squatting and/or deadlifting in addition to the lifting/pulling/pushing heavy things I do while working (which ironically is probably what made my back pain worse).

I don’t want to settle for machines as I hear they’re not that great for long term progress.

Start light, progress slowly. Avoiding movement is generally not the best strategy to avoid pain. You could also consider doing variations like front squats and sumo deadlifts that put less stress on the back. (I assume we’re talking about your lower back here).

 

[Nate Higgers]

Start light, progress slowly. Avoiding movement is generally not the best strategy to avoid pain. You could also consider doing variations like front squats and sumo deadlifts that put less stress on the back. (I assume we’re talking about your lower back here).

Yeah it’s my lower back. I’m not actively trying to avoid movement and I do foam roll my lower back 2-3x a week. I guess I should have said that I’m not opposed to squats but that I would be grateful or open to suggestions for alternatives to the traditional back squat lift. I’m not sure I can even approach deadlifts or if there’s an alternative to those I’d be willing to try it

 

[CharcoalChkn]

Went to a BBQ and ate way too much meat last night, doing my workout today was a fun exercise for how strong my bowels are.

I don't know how people who do massive bulks deal with this, you guys are crazy.

 

[Flavius Claudius Julianus]

Went to a BBQ and ate way too much meat last night, doing my workout today was a fun exercise for how strong my bowels are.

I don't know how people who do massive bulks deal with this, you guys are crazy.

We are in constant discomfort.

Related topic: what kinda clothes do you guys wear - specifically the absolute units amongst us?

I've been around 108-9kg at 6ft for about a year now, and basically I can't wear anything. Jeans, even when purchased 3-4 inches bigger than my waist, are still tight everywhere, and the crotch gets blown out in 3 months. XXL t-shirts are snug around the upper body, baggy as hell in the stomach. I have a select few pieces bought years ago that somehow still fit well, but I think I'm getting to the size now where MC Hammer pants, 'longline' t-shirts and fanny packs are the way to go. None of my current wardrobe is 'fashionable' in the way it was pre-permabulk - just bulk plain t-shirts, cheap pairs of stretch fabric jeans, and mostly loose workout gear.

I cannot imagine how miserable life is for the guys weighing 140kg+.

 

[CivilianOfTheFandomWars]

We are in constant discomfort.

Related topic: what kinda clothes do you guys wear - specifically the absolute units amongst us?

I've been around 108-9kg at 6ft for about a year now, and basically I can't wear anything. Jeans, even when purchased 3-4 inches bigger than my waist, are still tight everywhere, and the crotch gets blown out in 3 months. XXL t-shirts are snug around the upper body, baggy as hell in the stomach. I have a select few pieces bought years ago that somehow still fit well, but I think I'm getting to the size now where MC Hammer pants, 'longline' t-shirts and fanny packs are the way to go. None of my current wardrobe is 'fashionable' in the way it was pre-permabulk - just bulk plain t-shirts, cheap pairs of stretch fabric jeans, and mostly loose workout gear.

I cannot imagine how miserable life is for the guys weighing 140kg+.

Even at 200lbs at 6’1”, clothes aren’t really made for a muscular and V-tapered body. It’s either way to tight or it’s a poncho. Pants as well, if you have developed and thick legs, all jeans are skinny jeans now. And it’s only a matter of time before you blow it out because most pants aren’t meant for just thick and dense legs that aren’t fat, and fat people have a metric ton of options nowadays. There’s apparently some brands that market themselves for gymbros, but they all look like Zoomer shit really.
Now, I do have some suits that fit perfectly, but with a thicker neck it can be hard to find a nice dress shirt that will button all the way without serious trouble.