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

  • 🇵🇦 Nuestro primer dominio localizado está en español en kiwifarms.pa. Our first localized domain is on Spanish on kiwifarms.pa.
  • Want to keep track of this thread?
    Accounts can bookmark posts, watch threads for updates, and jump back to where you stopped reading.
    Create account
Destacado
Ser Prize dijo:
So a guy at the gym was telling me about activating my scapula more. Anyone know about that?
Presiona para expandir...
Flex your arms back, like you're ripping something apart. You can always feel your scapula doing stuff like band pull-aparts. Keep following that sensation as you move your arms back and forth. It's pretty helpful as a cue for mind muscle connection when you're benching. Since your shoulders are pinned down, your shoulder blades rotating in and out will be very observable, and if you feel them moving, that means you're using your pectoral muscles to squeeze your arms together.
 
Barry McKockner dijo:
I HATE hammer strength equipment, like with a passion. I can't fucking fit into any of it, and the ONE that I can is supposed to be a chest press, and it made my biceps sore. Fuck that. Going bench and dumbbells from now on. Was supposed to do push, pull, legs, then auxiliary, but had to go to legs after push instead because it fucked up my biceps.
Presiona para expandir...
I've always been of the mind, the less machines the better. You can build a great body with just free weights and bars.
 
Barry McKockner dijo:
Well, I was doing chest and there was a group at the benches/cables and im socially anxious, so yeah. But, lesson learned.
Presiona para expandir...
Do you use just machines? I would definitely give free weights a go for awhile. Machines are fine, but I almost see them as a crutch for a lot of people since when you're not the sole mechanism for the movement, you don't need to focus on control so much and you just need to focus on going through the motions.

You'll quickly get a much closer mind muscle connection with just dumbbells.
 
Wesker dijo:
Do you use just machines? I would definitely give free weights a go for awhile. Machines are fine, but I almost see them as a crutch for a lot of people since when you're not the sole mechanism for the movement, you don't need to focus on control so much and you just need to focus on going through the motions.

You'll quickly get a much closer mind muscle connection with just dumbbells.
Presiona para expandir...
No, I love doing dumbbell presses (even over bench press) because it also works the stabilizing muscles in your arms. I prefer dumbbell exercises over everything else. But they were near the benches. I finally talked to them, so I feel less awkward now.
 
Wesker dijo:
I've always been of the mind, the less machines the better. You can build a great body with just free weights and bars.
Presiona para expandir...
Eh, they're good as a supplement to take more weight without a risk of dropping anything and hurting yourself. Which will help you in the non-machine exercises. Only doing machines are retarded tho.
 
Barry McKockner dijo:
No, I love doing dumbbell presses (even over bench press) because it also works the stabilizing muscles in your arms. I prefer dumbbell exercises over everything else. But they were near the benches. I finally talked to them, so I feel less awkward now.
Presiona para expandir...
Fair enough. If you're paying a membership and they're just fucking around and you're trying to get a set in, don't be afraid to speak up.
Vingle dijo:
Eh, they're good as a supplement to take more weight without a risk of dropping anything and hurting yourself. Which will help you in the non-machine exercises. Only doing machines are retarded tho.
Presiona para expandir...
For sure, but they shouldn't be the only thing people use. Smith would be good for someone trying to up their bench if they don't have a spotter.
 
Ser Prize dijo:
So a guy at the gym was telling me about activating my scapula more. Anyone know about that?
Presiona para expandir...
Pinching your shoulder blades together. Helps with bench press and tons of other lifts. Also helps keeps your shoulder externally rotated keeping them safe and healthy. You can practice this by doing face pulls. I like to super set face pulls with tricep pull downs after chest/shoulders.
 
Squats and OHP today, did 130kg for 2, the second rep I was in a bit of trouble and slid over to the right. Not my best squat ever, but still got it up. Next week is max testing. Pretty excited. Did 50kg for 2 sets of 6 on OHP, and I had to drop set the last set, only managed 3 before I had to drop down to 45kg. Still proud of myself. Besides that hit Helms rows, curls, and glutes ham raises.

I'm really loving the full body weeks in this program, the exercise variety is choice and there's never a point where I feel like oh fuck I used up my strength on the last exercise. Do legs, shoulders, back, arms, and posterior chain, then boom, tomorrow I'm hitting bench and deadlift. It's probably not optimal for strength development, but it's much more fun to float around the gym and go for systemic fatigue.
 
Jasper2K dijo:
Pinching your shoulder blades together. Helps with bench press and tons of other lifts. Also helps keeps your shoulder externally rotated keeping them safe and healthy. You can practice this by doing face pulls. I like to super set face pulls with tricep pull downs after chest/shoulders.
Presiona para expandir...
When I'm doing reverse flyes, this is what I try to be aware of and I feel it much more after a set in the rear delts.
 
I am back after a week and a half away to rest my back (it was feeling strained, not gonna fuck around and find out).

My gyms AC seems to have broken, it is the middle of summer in Australia. I'm not having a good time.

My squats got way better, still bad, but I can almost flat foot now which is a massive victory for me. Stretches of my off days work, who knew.

ETA: HOW THE FUCK are you meant to use the machine thigh adduction machine with out handles. I've been fighting with it for weeks and nothing seems to feel right in terms of where I can rest my hands during my sets.
 
Última edición:
Corporate Gigachad dijo:
Did 140kg rack pulls (3 inches from the floor). Managed 7 reps. A surprise considering my last deadlift max was 140x3. What have you guys experiences with rack pulls vs deadlifts been?
Presiona para expandir...
What I've been doing for traps and grip is similar, and it's actually surprisingly nasty.
I just do a rack pull or trapbar deadlift, and hold it as long as I can. It destroys your traps, especially if you do shrugs before hand.
Overall, for bodybuilding, I prefer rack pulls because I feel it in my upper back better and we can use more weight, so we get a heavier weighted stretch on the traps.
 
Ted Kaczynski dijo:
I want to lift enough weight to carry my cross
Presiona para expandir...
1676090058351.png
 
CharcoalChkn dijo:
I am back after a week and a half away to rest my back (it was feeling strained, not gonna fuck around and find out).

My gyms AC seems to have broken, it is the middle of summer in Australia. I'm not having a good time.

My squats got way better, still bad, but I can almost flat foot now which is a massive victory for me. Stretches of my off days work, who knew.

ETA: HOW THE FUCK are you meant to use the machine thigh adduction machine with out handles. I've been fighting with it for weeks and nothing seems to feel right in terms of where I can rest my hands during my sets.
Presiona para expandir...
Can try leaning forward and bracing yourself against the pulley mechanism, should be stable enough to hold you up.
 
VeteranOfTheRetardWars dijo:
What I've been doing for traps and grip is similar, and it's actually surprisingly nasty.
I just do a rack pull or trapbar deadlift, and hold it as long as I can. It destroys your traps, especially if you do shrugs before hand.
Presiona para expandir...
You have a trap bar, I cannot afford.:(
VeteranOfTheRetardWars dijo:
Overall, for bodybuilding, I prefer rack pulls because I feel it in my upper back better and we can use more weight, so we get a heavier weighted stretch on the traps.
Presiona para expandir...
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
 
Destacado
Debes iniciar sesión o registrarte para responder aquí.
Atrás
Top Abajo