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

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TheButcherknight dijo:
I do mostly dumbell exercises as well but mainly that youre using more stabilizer muscles in these exercises.
So i don't have to wait for a bench press or smith machine to open up because a bunch of broccoli head 16 year olds are taking selfies at them for an hour.
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can't stand the 16-25 year old herds that do one lift every 5 minutes and rotate their entire group in. To be fair, there's some older folks that do that too. Let people work in man. If you're in between sets, move out of the way.
 
I've got the bonus of being in a college town so the 16-25 year olds are also constantly bullshitting with eachother like they were waiting for a lecture to start. They descend like a cloud, don't pay attention and leave 50 minutes later, just like it was a blow-off class. (yes i am angry about not getting the deadlift platform today)

Turkroach Couple dijo:
Redditard found a way to make hitting the gym sound gay as hell
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Rap? Pfft. Live dangerously and listen to mati/metokur so you can get hit with unexpected bossmanjack outbursts or fucking evangelion eurobeat during your heavy sets.
 
Any good lifts for legs for someone that has a fucked back and knee? I've been doing a lot of bodyweight squats but my upper body is getting big and I don't want an LTG situation. I was thinking of looking for a gym with a leg press machine.
low tier god skips leg day.jpg
 
Incel Death Note dijo:
Any good lifts for legs for someone that has a fucked back and knee? I've been doing a lot of bodyweight squats but my upper body is getting big and I don't want an LTG situation. I was thinking of looking for a gym with a leg press machine.

chickenlegs.jpg
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Heard hack squats are good for working around leg injuries.
For back, dead hangs and bridges are both pretty therapeutic. If it isn't too fucked, then deadlifts may also remain on the table; do them well and they'll do your back well, in strength and in health.
Machines in general are good for being able to get in work while not demanding as much from stabilizer muscles that free weights otherwise would.
 
Switched from a standard 5x8 to a high weight, low rep 3x3. After about a month and a half, I have noticed I am increasing my weights more often than before, and have gained more than a few pounds. I start with a 2 mile warmup on the elliptical, and a 1 mile cooldown.
I've also found that my current night shift work schedule is way fucking better because I'm the only one at the gym at 2am on my nights off, and it's nothing but old people on the mornings I get done. Shit's cash money. The schoolkids have their own gym at the school, but of course gotta go to the paid one because idk Tik Toks or something.
 
Super noob checking in. I've always been lanky and weak but now going into middle age I've turned skinnyfat, so I've started hitting the gym to try to fix it. Some years ago I was doing Stronglifts 5x5 which it seems has fallen out of favor (and it did seem like too much volume for me), then I got sick, lost motivation to continue and then all the pandemic bullshit happened. This time I started with the r/fitness beginner routine and now that I have my feel for the lifts back I have switched to Dr. Pak's Minimum Effective Dose which I plan to run 3 days a week. In two months I've only lost maybe 2 lbs but have gained some noticeable muscle, so I guess I'm recomping? My diet is a weak point but I've cut out alcohol and have been deliberately increasing protein intake.

The broccoli-hair hordes... yeah I ran into those when I was going during lunch hour. The gym I go to is the only reasonably priced option near two high schools and a small college. Not too many of them in the morning though, nor too many of anybody, but I don't always have the energy in the morning. If only my apartment gym had barbells. There is a new gym going in closer to me, and based on the owners' IG I'm guessing it'll be weight training focused, so I might check that out when it opens.
 
Spasticus Autisticus dijo:
Super noob checking in. I've always been lanky and weak but now going into middle age I've turned skinnyfat, so I've started hitting the gym to try to fix it. Some years ago I was doing Stronglifts 5x5 which it seems has fallen out of favor (and it did seem like too much volume for me), then I got sick, lost motivation to continue and then all the pandemic bullshit happened. This time I started with the r/fitness beginner routine and now that I have my feel for the lifts back I have switched to Dr. Pak's Minimum Effective Dose which I plan to run 3 days a week. In two months I've only lost maybe 2 lbs but have gained some noticeable muscle, so I guess I'm recomping? My diet is a weak point but I've cut out alcohol and have been deliberately increasing protein intake.
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You're doing exactly what you should be doing so far, so that's great. Just keep it up, that's all there is to it.
The reason Stronglifts fell out of style is that, one, it's a powerlifting program. Powerlifting is a fantastic sport, and will certainly pack on some size, but it's just really well suited for aesthetics, which is what most people train for if we're being real. These days people recognize even total noobs need isolation movements, and Stronglifts was frankly bad at that. It also just fell out of fashion, we have better noob programs now and Stronglifts takes a well earned spot in the library of "old programs we all ran once or twice". It's a solid program, just outdated like Arnold's Golden Six or things like that.
Back to you though, don't worry about your gainz, you're getting gainz, but as a novice lifter you will lose some fat and gain some muscle even with minimal changes to your diet. Cutting back alcohol and increasing protein is fantastic, and really if you already eat pretty healthy that's most of what you should do anyways.
 
Spasticus Autisticus dijo:
Super noob checking in. I've always been lanky and weak but now going into middle age I've turned skinnyfat, so I've started hitting the gym to try to fix it. Some years ago I was doing Stronglifts 5x5 which it seems has fallen out of favor (and it did seem like too much volume for me), then I got sick, lost motivation to continue and then all the pandemic bullshit happened. This time I started with the r/fitness beginner routine and now that I have my feel for the lifts back I have switched to Dr. Pak's Minimum Effective Dose which I plan to run 3 days a week. In two months I've only lost maybe 2 lbs but have gained some noticeable muscle, so I guess I'm recomping? My diet is a weak point but I've cut out alcohol and have been deliberately increasing protein intake.

The broccoli-hair hordes... yeah I ran into those when I was going during lunch hour. The gym I go to is the only reasonably priced option near two high schools and a small college. Not too many of them in the morning though, nor too many of anybody, but I don't always have the energy in the morning. If only my apartment gym had barbells. There is a new gym going in closer to me, and based on the owners' IG I'm guessing it'll be weight training focused, so I might check that out when it opens.
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Quick reading of the "dr quick" shit seems like bro science. why would you want to try and do the "bare min" (however defined) in order to get bulkier? It sounds like your goal is to gain lean mass while "recomping (hard) your body, if so, doing the bare min isn't going to work that well.

Sam Sulek is a roided up freak, but he had some good advice I thought, he said basically that if you give him two types of noob lifters, the dude that is determined to get huge biceps, and just works biceps 4 times a week, cheats on his sets, but otherwise goes fucking HARD during those bicep sets against some dude that is like "imma just do three sets at a light weight" for whatever, give him the first guy all day everyday, because at least that dude will get some jacked biceps, even if he's not doing anything else right other than really hammering that volume.

5x5 is a great plan. Especially for noobs because it forces you to work all the stabilizer muscles you're going to want when you start lifting heavy.

My advice is start taking creatine, start slamming caffeine before your workouts, and go hard. Literally don't worry about anything else, including perfect form, perfect macros, perfect whatever. Just work.
 
thejackal2 dijo:
Quick reading of the "dr quick" shit seems like bro science. why would you want to try and do the "bare min" (however defined) in order to get bulkier? It sounds like your goal is to gain lean mass while "recomping (hard) your body, if so, doing the bare min isn't going to work that well.
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I looked over his programs and they look pretty solid. Good rep and set ranges, I like how he gives movement patterns so people can see what exercises work for them, and his volume/intensity/frequency tri-force is well balanced.
And for a novice, I do agree with the "do the fucking basics, get good at those first" mentality. It seems like he took the idea of "Stimulus to Fatigue" and gave it a bro-science spin, but it's still decent information.
My only real complaint is that it's based off of 1RM science, but even then he admits it's not the best for bodybuilding. And that's ok, you have to start somewhere and a basic no frills bread and butter program is what he advertises and that's what he has.
 
thejackal2 dijo:
Quick reading of the "dr quick" shit seems like bro science. why would you want to try and do the "bare min" (however defined) in order to get bulkier? It sounds like your goal is to gain lean mass while "recomping (hard) your body, if so, doing the bare min isn't going to work that well.
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My #1 goal is to drop my body fat, shooting for 15% as an initial target. My #2 goal is to reap the general health benefits of resistance training. I view gaining visible muscle tone as a side benefit. I'm nearly 40 and I'm an ectomorph so I'm not expecting much in that area. Some routines I've seen involve more time commitment and complexity than I'm willing to take on at this point. Supersets sending me to opposite sides of the gym, 8 sets of a lift and having to change weights on each one, 5 days a week with 1 hour/day minimum assuming I don't have to wait for equipment, etc. The routine I can stick to that is 70% effective is better than the one that would get me 95% but I quit after a month.
 
Spasticus Autisticus dijo:
My #1 goal is to drop my body fat, shooting for 15% as an initial target. My #2 goal is to reap the general health benefits of resistance training. I view gaining visible muscle tone as a side benefit. I'm nearly 40 and I'm an ectomorph so I'm not expecting much in that area. Some routines I've seen involve more time commitment and complexity than I'm willing to take on at this point. Supersets sending me to opposite sides of the gym, 8 sets of a lift and having to change weights on each one, 5 days a week with 1 hour/day minimum assuming I don't have to wait for equipment, etc. The routine I can stick to that is 70% effective is better than the one that would get me 95% but I quit after a month.
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I deleted because my post was overly harsh. I get what you're saying and the best advice I ever got was early on when I was still a teen lifter and trainer said "it all adds up". It does all add up and if you can't stick with it you aren't going to ever get anywhere, true.

I'm super motivated to just ball the fuck out on my lifts this summer. Been watching a lot of Jeff Nippard as he claims natty (I believe it from looking at him, he doesn't have the crazy vascularity you see with roids) and I think even at middle age (I've got about 15 years on him) I can get pretty close if I really commit to a cut and can get down to around 10% body fat. I'm super bulky right now my lifts are great but I don't have much tone because I'm just too heavy.
 
JoseRaulChupacabra dijo:
Clean up your diet and/or reduce calories. Fat loss largely happens through diet.
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This it'll also help build muscle that eats fat.

While I'm still gimped I just got my self a tractor tire. Mrs basso loves it she does sledge work outs with it. Legit just beat it with a sledge hammer. I'll do flips etc. Also I paid nothing for mine. Really sucks with a bad leg stuff you think you don't need legs for you do. I'm mostly happy to walk unaided atm.
 
Bassomatic dijo:
While I'm still gimped I just got my self a tractor tire. Mrs basso loves it she does sledge work outs with it. Legit just beat it with a sledge hammer. I'll do flips etc. Also I paid nothing for mine. Really sucks with a bad leg stuff you think you don't need legs for you do. I'm mostly happy to walk unaided atm.
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I'm an urbanite, so no space for tyres. :c But there are literally sheds on the side of the road over here that sell sledge hammer heads. I've been tempted for quite a long time.
 
What exactly is the point of deadlifts? I once heard someone say "you only practice deadlifts to get better at deadlifts". This has only seemed true in my experience. I don't deadlifts partly because of this but mostly because I have other exercises that handle those muscles already.

On the topic of exercises, here's one that I've devised recently that has done me a lot of good:
Take a pulley per each hand. Face away from the pulley machine. Take three steps forward and then punch out with each arm in alternation for however many reps. For the lower weights of 20,30,40 lbs per each arm I put in more reps to avoid bruising muscles from not-enough-warmup, so I go 11, 13, 17, 19, 23 per each arm. Once I get to 50 lbs I keep it at 11, 13, 17 and maybe 19 per each arm; escalating to 60 lbs then 70 lbs and now I'm trying to normalize 70 lbs so I can get to 80 lbs. I weave in 31 sit ups between each weight increase. I'm cautious with the warmup but once I get into the groove it's a great exercise. As far as I can tell it exercises the back upper arms, the shoulders, the upper back and definitely the center back since those three steps means you have to hoist up, on the higher end, 120 to 140 lbs split between the arms. I have seen some very good growth from doing this.

Other than that: for the chest I do the usual pushups. For the arms I have that one pull out exercise with the pulley but more usually I have curls with dumbbells. I do 100 reps per each arm going 2, 3, 5, 7, 11, 13, 17, 19, 23 at 15 lb then again at 20 lbs and then as far as I can go with 25 lbs. I'm pushing to go further. For the legs I'd say the standard exercises are good. For me, marching for an hour or so in stride or sprinting are great work outs for those. Interestingly, for the lower body, I came up with this workout to hoist myself up by my arms on a rack and lift my knees to my chest in 5 or 7 sets of 7. I noticed one day after a hard workout that my ass was sore. Turns out doing that targets the ass muscles. So there's that.

The main thing I target for is endurance as well as strength. It's more important to me that I can handle weight for a long time rather than a little time. Pushing your comfort with the weight is necessary to build muscle and get stronger, but true progress is when the cusp of your old limitations is not just achieved but is comfortable for your new limitations.
 
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