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

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Since we're back on tor figured i'd share some progress:
Working on a new program this past 2 weeks after the A/B week thing was too complicated, didn't offer enough benefit. Thanks for the tips, penis. Now I've got a combined squat/deadlift, bench, deadlift/squat, bench routine going with some cardio in the middle days. Squatting and deadlifting on the same day is fucking brutal, but, pushing better numbers.
Today hit 135kg for 1 rep on squat, and I'm at 140kg for deadlift for 3 reps, going to try 150 this week for 1 rep. Once I hit 3 plate on squat I'll focus on growing my volume at the high weights before chasing down more weight on it. Deadlift I'm progressing up slow and steady to 4 plates, which is a bit distant at the moment.
I'm at 90kg for 3 reps on bench, 100kg is finally really in sight! Can do 5 at 80kg.
I'm at 50kg on OHP for 3 reps, doing that once a week on my second bench day.

1/2/3/4 by the end of the year is a slight possibility since my deadlift is shit, but 1/2/3 is pretty much a lock if things go smoothly.
 
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I've had nearly a week off training but will train this afternoon. My last session, I did 130kg bench press, 3 sets x 8 reps.
I can deadlift 200kg 3 times without worrying that I'll hurt my back. I usually do sets of 6 reps at 170kg.
 
Trying out powerlifiting training, and man it's quite different from bodybuilding.
I'm liking it though, moving heavy things is fun and I think if I build my strength up even more it would be beneficial to hypertrophy as increased max weights would translate to higher weights on rep work, allowing for more accrual of tonnage over time.
Also, I just think benching a lot is sweet.
 
I benched my PB today: 137.5kg, so just over 300lb. I did 5 reps, 8 reps and 6 reps. Definitely could have done more weight. I think I could probably do 145 for 1 rep.
 
What’s the best lifting program if you want to put on a little bit of muscle, but chiefly just want it as part of a fat loss routine? I’m trying to drop a few pounds so I’m in a caloric deficit with increased protein but I want to lift at the same time. But I don’t want to get huge. I just want an average body. I’ll bulk later
At the moment I’m just doing Bench, Overhead Press, Squats, Deadlift, Rows and then Pullup/Chinup (currently subbed with Lat Pulldowns as I can’t do a set of Pullups yet). I’m not doing them all on the same day. I’m just using a modified Starting Strength setup. Is that enough as a beginner do you think?
 
NachoFebrile dijo:
What’s the best lifting program if you want to put on a little bit of muscle, but chiefly just want it as part of a fat loss routine?
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Do lower weights, higher reps, and shorter rests between sets. This will keep your heart rate up, so it is effectively like doing cardio.
 
NachoFebrile dijo:
What’s the best lifting program if you want to put on a little bit of muscle, but chiefly just want it as part of a fat loss routine? I’m trying to drop a few pounds so I’m in a caloric deficit with increased protein but I want to lift at the same time. But I don’t want to get huge. I just want an average body. I’ll bulk later
At the moment I’m just doing Bench, Overhead Press, Squats, Deadlift, Rows and then Pullup/Chinup (currently subbed with Lat Pulldowns as I can’t do a set of Pullups yet). I’m not doing them all on the same day. I’m just using a modified Starting Strength setup. Is that enough as a beginner do you think?
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Honestly anything you do will benefit you if you're starting out! You will not get big on accident lifting weights, and any gains you make in the size of your muscles will make your body look that much better. My moobs went from looking sad to looking like a man's chest in a couple of months hitting the bench, not even at 2 plate yet. Any program that is building your strength week to week will help fat loss.

Remember:
Progressive overload + frequent lifting -> stronger, bigger muscles -> higher basal metabolic rate.
Caloric deficit + high protein -> muscle preserving weight loss.

Your workout will definitely hit everything you want to hit, and building new muscle will burn plenty of calories. Work hard to control the additional hunger man, it's easy to eat at maintenance or a bit above just from hunger if you lift a few times a week. Can take photos of yourself each month, and assess, (and enjoy the progress!) or ask someone to take a look at you. But you're definitely doing the right exercises to get stronger. Just make sure your numbers keep going up, challenge yourself each workout, either with reps or weights. If you can do more than 15 or 20 of an exercise, you should really weight up. 7-10 is supposedly the magic zone of muscle size growth, 3-6 for strength.
 
If you guys want a sick burn for your abs, try some L Sit pull ups/chin ups.
 
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MythicalStrength is a bit of an authority on 531 so he speaks from experience, and I agree with what he says.

Honestly, I always thought of 531 as a lifting program, where the conditioning was the other 50% of it; just doing the lifting is not sufficient - I recognized that I wasn't paying nearly as much attention as I should have. It's why I plan on hitting the airdyne and weighted vest, jumps and throws, a lot more.
 
Comments are gay as fuck, and lowlifes getting motivation to do anything from an influencer. Seriously, just die already.
I'm refusing to even watch the video because of these fucking drones.
Screenshot 2022-11-07 at 00.52.30.png
 
Vingle dijo:
https://youtube.com/watch?v=sQm99tpWVF8Comments are gay as fuck, and lowlifes getting motivation to do anything from an influencer. Seriously, just die already.
I'm refusing to even watch the video because of these fucking drones.
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Jeff has some ok-ish videos but the influencer stuff is just retarded. A lot of the peer reviewed papers that he cites have issues of their own and it delves deeper into the problems academia has with jumping to conclusions on half baked shit.
 
Hot Dog dijo:
Jeff has some ok-ish videos but the influencer stuff is just retarded. A lot of the peer reviewed papers that he cites have issues of their own and it delves deeper into the problems academia has with jumping to conclusions on half baked shit.
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big agree. also do any of you guys watch Natural Hypertrophy's videos?? Theyre too long for my taste but I like some of the stuff he says.

also, what are you guys' favorite back exercises??
 
pork and beans dijo:
big agree. also do any of you guys watch Natural Hypertrophy's videos?? Theyre too long for my taste but I like some of the stuff he says.

also, what are you guys' favorite back exercises??
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His channel is kino.
As for favorite back exercises, nothing packed more schmeat on my back than wide grip pullups, sternum pullups, one-armed dumbbell rows, and dumbbell pullovers. When you get more in tune with your muscles, you learn to modify form on rows and such to target exactly what part of the back you want to develop.
I'm also a fan of Yates rows, those really brought up my upper back thickness because it's a heavier load, and in my experience a heavy weighted stretch is amazing for the upper back.
And don't skip the pullovers, if you do them consistently and correctly your back just gets wide as fuck.
 
VeteranOfTheRetardWars dijo:
His channel is kino.
As for favorite back exercises, nothing packed more schmeat on my back than wide grip pullups, sternum pullups, one-armed dumbbell rows, and dumbbell pullovers. When you get more in tune with your muscles, you learn to modify form on rows and such to target exactly what part of the back you want to develop.
I'm also a fan of Yates rows, those really brought up my upper back thickness because it's a heavier load, and in my experience a heavy weighted stretch is amazing for the upper back.
And don't skip the pullovers, if you do them consistently and correctly your back just gets wide as fuck.
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thanks man :) i better start doing those pullups then. and ill check those out!
 
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