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

[Gar For Archer]

yates row (basically the bent over row but only bent over 45 degrees), kroc row (you can use your other hand for support), or you could use a bench or something to support your chest (pictured below)
Ver archivo adjunto 5108221
If the problem is with hand positioning, you're in luck, since i recently farted out a solution: take a D grip handle (with a CLOTH strap as pictured below), thread the bar through them, and twist, so you can have a neutral grip. It also has the side effect of allowing you to pull further without the bar colliding with your chest. You could also use dumbbells, but if you use big ones they just might collide with your chest.
Ver archivo adjunto 5108223

Thanks for the tip, I’ll try out some variations of these and see what feels best. I’ve never really thought about it too much, but just trying out the motions without any weight I think the unnatural-feeling linear hand positioning is a big part of the problem so maybe your D-handle hack will work.

 

[NoReturn]

Thread tax: Caleb Luna being a creep in the gym.

Cross-quoting here because I genuinely wonder if some of these people don't understand that the reason why people at the gym are looking in the mirror is to watch their form, and that the reason they don't seem to be "doing much actual lifting" is because they're only familiar with cardio. They think exercising is "doing something for a long time" and not "doing something intense for a short time, several times, with rests in-between".

 

[Vingle]

I genuinely wonder if some of these people don't understand that the reason why people at the gym are looking in the mirror is to watch their form, and that the reason they don't seem to be "doing much actual lifting" is because they're only familiar with cardio. They think exercising is "doing something for a long time" and not "doing something intense for a short time, several times, with rests in-between".

They don't, and that's why Planet Fitness is a thing, a whole gym chain for people who don't understand working out. And where it's frowned upon to actually improve yourself.

I don't see the point in flexing, but if that's what give you motivation. Go on, and as long it doesn't disturb others. Look away and eat a shit sandwich.

Constantly lifting weighs is lunacy and will probably do more damage than good.

 

[anustart76]

I just recovered from a minor cold, and I've been incapacitated for three whole days.

Any advice on how to get back on track?

Start a little lower than usual and take it a little easy. Work back up to your usual weight over the week.

 

[Johnny Salami]

Ver archivo adjunto 5109006Ver archivo adjunto 5109007Ver archivo adjunto 5109009

Cross-quoting here because I genuinely wonder if some of these people don't understand that the reason why people at the gym are looking in the mirror is to watch their form, and that the reason they don't seem to be "doing much actual lifting" is because they're only familiar with cardio. They think exercising is "doing something for a long time" and not "doing something intense for a short time, several times, with rests in-between".

There are definitely those new lifters who will do a few reps then think they're Adonis
Or they're actual pros who are trying to hit the right muscle group

 

[ASMRisAscamFYI]

Nothing better than lifting weights and having high testosterone. Thank God

 

[VeteranOfTheRetardWars]

I've been getting back into gymnastics and more calisthenics type workouts again, and man they are a lot harder than they used to be. For reference, I put on like 35lbs since I was doing muscle ups and levers and such, and that paired with specializing in weights has completely changed my skill set.
But they are really fun, and I do still have decent raw strength for my size because I do weighted pulls and dips anyways, but really high reps and static holds are well below what I used to do.

 

[Ahriman]

Today was a good day, frens.

A fellow gym zoomer saw me doing face pulls and was curious about them, asked me more about what body parts it works, and explained a bit to him.

Not as well as Leonidas here, but he got the gist ("it's good for the upper back, shoulders and your traps, also be sure to engage your lats"). He thanked me for the insights, and said that he was gonna incorporate them to his routine!

Feels good, man!

 

[William Tyndale]

I just watched donut operator for the first time in a while and he’s more buff than he used to be. His face looks different and his voice has changed. Is he on testosterone?

 

[VeteranOfTheRetardWars]

Today was a good day, frens.

A fellow gym zoomer saw me doing face pulls and was curious about them, asked me more about what body parts it works, and explained a bit to him.

https://youtube.com/watch?v=dsxhfN27yRY
Not as well as Leonidas here, but he got the gist ("it's good for the upper back, shoulders and your traps, also be sure to engage your lats"). He thanked me for the insights, and said that he was gonna incorporate them to his routine!

Feels good, man!

Facepulls are a great exercise. I recommend including them in most programs, especially if you are careful about your shoulders.
My technique is to do supersets and giant sets, and at least one of the exercises is something like a face pull or some other prehab exercise I would normally skip over. I just find it easier to do things like kinda boring knee health work or mobility work when I'm still hyped from the big macho lifts. For example, I do a set of heavy dips and then do step downs for knee health, and I never skip it because it's just what you do between dips. Arnold did the same thing with calves, it's really basic but it helps you stick to the boring stuff.

 

[Jasper2K]

Ver archivo adjunto 5109006Ver archivo adjunto 5109007Ver archivo adjunto 5109009

Cross-quoting here because I genuinely wonder if some of these people don't understand that the reason why people at the gym are looking in the mirror is to watch their form, and that the reason they don't seem to be "doing much actual lifting" is because they're only familiar with cardio. They think exercising is "doing something for a long time" and not "doing something intense for a short time, several times, with rests in-between".

At my gym a lot of people don't actually know how to weight lift effectively or diet properly. Its uhy you see lots of guys (And woman) treading water not really gaining. People at my gym ask me how im putting on muscle so fast its because I go to the gym 6 days a week stay consistent work every muscle equally while being mindful of my diet (Macros, micros etc). Consistency is extremely important after you find a routine that you enjoy. Gains don't come overnight. Gotta be in it for the long game unless you roid out I suppose.

 

[VeteranOfTheRetardWars]

At my gym a lot of people don't actually know how to weight lift effectively or diet properly. Its uhy you see lots of guys (And woman) treading water not really gaining. People at my gym ask me how im putting on muscle so fast its because I go to the gym 6 days a week stay consistent work every muscle equally while being mindful of my diet (Macros, micros etc). Consistency is extremely important after you find a routine that you enjoy. Gains don't come overnight. Gotta be in it for the long game unless you roid out I suppose.

When I teach my friends how to lift, the most important thing by far is form and consistency.
I don't give a shit if you're only squatting a broomstick, just do it with solid form and do it consistently.

 

[ScurvyRat]

I would like to promote the Home Gym Master Race lifestyle to my brothers and sisters of the farms.

If you can afford a gym membership, you can afford to start collecting weights. Period.
Those of you with a stable living situation have no excuse to start investing in your own home gym.

Owning your own weights is based. You want to throw them around? Abuse them? Go for it. Never re-rack. Leave your shit on there for tomorrow.
No retards to deal with. No zoomers with broccoli hair bothering me in my back yard.

Kettlebells are a great place to start and they're cheap. Get yourself 2-3 and train with them while you save all that money you were spending at the gym for a squat rack or whatever big equipment you like.

Ditch the corporate overpriced BULLSHIT gym. Join the Home Gym Master Race

 

[VeteranOfTheRetardWars]

I would like to promote the Home Gym Master Race lifestyle to my brothers and sisters of the farms.

If you can afford a gym membership, you can afford to start collecting weights. Period.
Those of you with a stable living situation have no excuse to start investing in your own home gym.

Owning your own weights is based. You want to throw them around? Abuse them? Go for it. Never re-rack. Leave your shit on there for tomorrow.
No retards to deal with. No zoomers with broccoli hair bothering me in my back yard.

Kettlebells are a great place to start and they're cheap. Get yourself 2-3 and train with them while you save all that money you were spending at the gym for a squat rack or whatever big equipment you like.

Ditch the corporate overpriced BULLSHIT gym. Join the Home Gym Master Race

I go to a gym for certain machines that I really like and also heavy dumbbells I don’t have to screw on and off. It’s just convenient at a nice gym and you have lots of options like sleds or cables to use that might be harder to set up at home.
However, home gyms are objectively based and I would highly recommend getting some free weight, a kettlebell, and gymnastics rings. The rings or even a pull-up bar is mandatory, you can become a fucking monster with those alone.

 

[CharlesBarkley]

You don’t need anything to get ripped, the machines help but legit I got a buddy who is a broke ass nigga with no gym near him and his routine is something like….

100 push-ups
100 squats
Pull up to exhaust.
Run.

And he still looks better then a ton of dudes on programs and shit. Honestly, think most people overthink work out programs. Mine is just deadlift day, bench day, squat day and I fill an remaining hour gym time doing whatever the fuck I want when those core are done. Just do what you like to do and bike/run at least three hours a week min so you don’t die of a heart attack.

 

[Vingle]

Honestly, think most people overthink work out programs. Mine is just deadlift day, bench day, squat day and I fill an remaining hour gym time doing whatever the fuck I want when those core are done. Just do what you like to do and bike/run at least three hours a week min so you don’t die of a heart attack.

Absolutely, it's a miracle how people back in the day got ripped. It's literally just lifting heavy weights. It can't be any more simple than that, and it's relaxing that its such a braindead activity.

 

[Harambe]

Pulled 162.5kg for 3 today, new PR, pretty happy. 180 for reps is in sight.
Did incline paused bench for a couple of sets also, couldn't get more than 5 out at 70kg, weighted down to 65kg and had no problem banging 6 out. Next time I'll get em.

Besides that a pretty satisfying day. Didn't overdo it on warmups for deadlift, and since the focus this week was just the heavy triple, had plenty of gas in the the tank for shrugs and rows. Couldn't do power or trap bar shrugs, gym was a bit crowded for that, but managed 30kg dumbbell shrugs, 3 sets of 20.

 

[MS Paint Gigachad]

If the problem is with hand positioning, you're in luck, since i recently farted out a solution: take a D grip handle (with a CLOTH strap as pictured below), thread the bar through them, and twist 90-180 degrees (so it doesnt slip), so you can have a neutral grip (or parallel to the bar in the case of a 90 degree twist). It also has the side effect of allowing you to pull further without the bar colliding with your chest.

@Gar For Archer

Has anyone tried this hack while the farms were down? I'd be interested to see what we think of it. Personally, I love it, but then again, I'm biased since i invented it

 

[Harambe]

Biked through the rain today to hit the gym, just did a little bit of maintenance work on a rest day, did some dips, abs, arms, chest and reverse flyes.Running is coming along, little bit faster and I'll hit 3km in 15 minutes. Right now at 2.8 in 15.

My cut's going good, right now I'm at 93kg, racing down to 85. Really hurting my overall strength levels, my workout buddy is shooting past me in every lift. I'm not stagnating but not bulking is really slowing any strength gains down. Good news is that I'll be a lot leaner and better looking fairly soon. Can focus on strength gains and all that soon.

Test is next week! Aiming to break through 100kg on bench, 150 on squat, 180 on deadlift.

 

[Oliver Onions]

I'm going through one of those crises of confidence and I keep getting conflicting information so I figure I'll let you guys decide for me: if I'm aiming to build as much muscle as possible should I favour many reps at lighter weight (say 4 x 10 after warm-up sets) or less reps at higher weight (4 x 4-5 after warm-up) or should I mix it up depending on the lift?

To give an example, I currently do 4 sets of bench press at 90kg (200lbs~) for 4-5 reps at a time, but then I do 4 sets of seated dumbell press at 22.5kg (45lbs~) for 8-10 reps. There's no real reasoning behind how much I do of what, so I have no idea if what I'm doing is optimal.