Weightlifting for Kiwis - Discussion and support regarding the art of swole
- Iniciador del tema Judge Holden
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🇵🇦 Nuestro primer dominio localizado está en español en kiwifarms.pa. Our first localized domain is on Spanish on kiwifarms.pa.
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- Registrado
- 31 de Ago, 2019
- Registrado
- 4 de Ago, 2019
Pretty good progress, mate. Just a guess, but you started lifting about 6 months ago?
Anyway, bench tips to up your 1RM? I've got a couple for you.
1) Use the conjugate method for programming. I can tell you from a lot of personal experience it works as advertised.
2) High rep dips (using full ROM) helped push my bench up quite a bit. I do other accessory movements, but those are always the first ones I do. I recommend you get to sets of 20-25 before you add any weight to them.
3) When you're actually holding the barbell to do a set, no matter the weight, squeeze the bar as hard as you can the entire time. You'll find you're far more controlled on the eccentric part of the movement, which should set you up for a better concentric.
4) Do bench press movements and accessories at least twice a week.
5) Always work harder than last time.
6) Prioritize your recovery. Getting jacked and strong is 30% lifting, 70% recovery. This means ensure you get adequate, high quality sleep, stay well hydrated, and eat enough to support your activity level (you do not need to be in a caloric surplus to put on muscle. Remember, your daily calorie requirements are based on what your body needs to support its functions + whatever activities you're up to).
7) I can't emphasize this enough: you neglect mobility work at your own peril. Do this after you lift, not before.
- Registrado
- 6 de Ene, 2022
About 8 months of lifting seriously. The wrist injury had me fucked up for the better part of 3 months until I got a treatment that worked. Once I'd felt confident I'd hit around 1/2/3/3.5 I decided I'd give my current program a try, but ran into a pretty hard plateau on bench between the injury. Now I'm chasing down 4 plates on deadlift, and wanting to break through 2 on bench.
- Registrado
- 8 de Feb, 2022
I'm trying. It aint easy to fit into my work schedule as Im an OTR trucker, but I do my best. Now if I can just get my deadlift form right.
- Registrado
- 24 de Dic, 2022
Question for you guys: I usually set up my lifting stations and do a circuit of one set of each exercise and then back to the beginning to start my next round. (Example: 1 set each of Bench, lat pulls, shoulder flies, repeat for 3-5 rounds)
Recently I went to the gym with a partner and so I focused on one exercise until we were done, and then moved in to the next. No circuit. Has anyone ever played around with these scenarios? Is there any literature in which is better?
Recently I went to the gym with a partner and so I focused on one exercise until we were done, and then moved in to the next. No circuit. Has anyone ever played around with these scenarios? Is there any literature in which is better?
- Registrado
- 31 de Mayo, 2020
Restarted the food and lifting thing after a vacation and a far-too-long bout of retreating from the world outside of work. Breakfast, dinner, and protein shake are winners, lunch needs a little retooling next week. Killing the workout plan. Never let "I should have started earlier" put you off it. You'll only move that goalpost another day forward if you don't start today.
- Registrado
- 8 de Feb, 2022
Pussied out on tbe gym today because I'm still hella sore and I didn't feel like riding 5 miles in the rain to get to the gym.
- Registrado
- 6 de Ene, 2022
Do some calisthenics shit at home then
- Registrado
- 31 de Ago, 2019
Switched up my shoulder routine and added cable front raises. Holy shit cable front raises are fucking tough! Completely killed me.
- Registrado
- 8 de Feb, 2022
I'm just going to go tonight after I bunk out. My gym has a location 4 miles away from where I'm parked.
MS Paint Gigachad
kiwifarms.net
- Registrado
- 6 de Ago, 2022
Got a bit of a weird question for you guys, and that is: Where do you draw the line between "functional/good" and "autistic" when it comes to instability in training?
For example, for horizontal pressing movements we might have (from most to least):
- Smith machine bench press/some other fixed track machine
- cable chest press
- standard barbell bench press
- dumbbell chest press
- one handed variations of cable/dumbbell chest presses
- earthquake bar bench press
- above but with dumbbells or something
For me it's somewhere around dumbbell chest press
Or for squats:
- leg press machine
- smith machine squat
- standard barbell squat
etc
- squat on a bosu ball
For me it's somewhere around the pistol squat (perhaps with the non-working leg for support)
On a completely separate note, in order to work on stability, I'd decided to use dumbbells for my chest work this month, also lead to me feeling the muscle working like never before
For example, for horizontal pressing movements we might have (from most to least):
- Smith machine bench press/some other fixed track machine
- cable chest press
- standard barbell bench press
- dumbbell chest press
- one handed variations of cable/dumbbell chest presses
- earthquake bar bench press
- above but with dumbbells or something
For me it's somewhere around dumbbell chest press
Or for squats:
- leg press machine
- smith machine squat
- standard barbell squat
etc
- squat on a bosu ball
For me it's somewhere around the pistol squat (perhaps with the non-working leg for support)
On a completely separate note, in order to work on stability, I'd decided to use dumbbells for my chest work this month, also lead to me feeling the muscle working like never before
- Registrado
- 31 de Ago, 2019
The line for me is when you destabilize your base, so think squatting on a bosu ball. You basically ruin 2 perfectly good exercises and get an increased risk of injury instead of gains.
Also, welcome to the dumbbell chest master race. I find the ability to move my hands closer together at the top helps me get a better squeeze on the chest.
ITK
kiwifarms.net
- Registrado
- 11 de Jul, 2022
Isn't most of that a meme? As in all being unstable does is decrease your force output because your body will simply refuse to utalize the muscles to their full capacity, and therefore it's inferior for both strenght and hypertrophy, and most people who talk about "stabilizer muscles" cannot locate them on an anatomy chart. I'd also draw the line at adding in weird weird meme shit like a bosu ball. Like if you want something like that, do unilateral excercises like split squats or suitcase carries. And yeah I've also switched most of my bench to dumbbell. Working on getting it to the same weight as on barbell, so that should be 20kg x 10. On 17.5kg right now.
Jasper2K
kiwifarms.net
- Registrado
- 15 de Feb, 2021
I'll be honest I see way to many people using the smith machine for "bench press" and "squats". Their form is alwaysawful and dangerous. The smith machine won't show these people how to do good form. Fuck sakes dents suck up your bride and bench/squat a light weight instead.
- Registrado
- 24 de Dic, 2022
Stability isn’t going to help me knock out the nigger that is trying to steal my wallet, so I just go for strength. I’m just hoping my stabilizers keep up.
Suction Bucket
kiwifarms.net
- Registrado
- 1 de Ago, 2021
I generally hate dudes who complicate shit early doors - the best exercise program is the one you'll do, after all - but Starting Strength is grim as fuck if you're 35+. It's so, so, soooo grinding, you end up spending more time recuperating from injury than actually lifting.
Greyskull LP is a similar routine, but with much better fatigue management and is much less likely to turn you into a dummy thicc T-Rex via excessive squatting.
- Registrado
- 8 de Feb, 2022
Ill be honest, Im not doing three times a week. Best I can do with my schedule and job is getting to the gym twice a week, diing some dumbell exercises once a week, and maybe some jumprope once or twice a week.
- Registrado
- 22 de Ene, 2018
I've splurged on some quality lifting straps, and today was deadlift day. Put them to good use and holy fucking shit, it made a TON of difference. My warmup goes up to 105Kg (231Lbs) AMRAP and I was able to hit 12 reps non-stop, with room for one more rep if I wanted to.
And I was able to focus a lot more on the exercise itself, and not getting distracted by the burn on my forearms, I have zero pain on my lower back and was able to hit my quads pretty damn well (like you should).
10/10 I am never doing deadlifts without lift straps ever again, it's almost like I re-learned how to do deadlifts and I enjoy them a lot more now.
Also, I may or may not be going full Mentzer on my main lifts, and it makes a lot of difference. Every week people keep telling me that I look noticeably bigger now, I keep getting complimented on my back, my arms... Mentzer is a god.
And I was able to focus a lot more on the exercise itself, and not getting distracted by the burn on my forearms, I have zero pain on my lower back and was able to hit my quads pretty damn well (like you should).
10/10 I am never doing deadlifts without lift straps ever again, it's almost like I re-learned how to do deadlifts and I enjoy them a lot more now.
Also, I may or may not be going full Mentzer on my main lifts, and it makes a lot of difference. Every week people keep telling me that I look noticeably bigger now, I keep getting complimented on my back, my arms... Mentzer is a god.
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