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

[Bassomatic]

I am hopefully likely getting a 300 lb weight set for Christmas as a housewarming gift. Sadly, the gym is on the main island and it just isn't worth the time and money to do ferry boats when you work 10-9.

Congrats my dude on house and weights. What do you have aside the irons?

Are you needing ideas/plans?

Home gym is master race and I love it myself I wish I bit the bullet long time ago, grunting, shoeless and home made coffee as a pre work out blasting unedited DMX is the tits.

 

[aerostar88]

Anyone already setting some early 2019 goals? Feeling super pumped today. Got myself a nice Ninja blender on sale last night for my smoothies, hit a bench press milestone today, and just creating finished a 2-week resistance training plan for the holidays as an assignment for a university course.

Quick question to all you lifting kiwis? How much do you rest? I typically only take one day per week (Sunday). I do a 3 days split of arm/shoulder, chest/back, and legs. While I feel that I am getting enough rest, I've read that training overload tends to sneak up on you.

 

[Bassomatic]

How much I or anyone should rest depends on program and goals.

Yes you can and will burn CNS as well as muscles and need to rest esp sprinting/explosive things.

 

[Spooky]

Anyone already setting some early 2019 goals? Feeling super pumped today. Got myself a nice Ninja blender on sale last night for my smoothies, hit a bench press milestone today, and just creating finished a 2-week resistance training plan for the holidays as an assignment for a university course.

Quick question to all you lifting kiwis? How much do you rest? I typically only take one day per week (Sunday). I do a 3 days split of arm/shoulder, chest/back, and legs. While I feel that I am getting enough rest, I've read that training overload tends to sneak up on you.

2, but I generally do Pilates and/or go for a run that day. The dog needs exercise, and my stiff ass needs to stretch.

Separately, I just switched over to Rippetoe squats today, and was surprised about a couple things.
- The proper depth was easier than I anticipated with the low bar positioning
- Damn it hurt my fucked up shoulder
- Damn it did not hurt my fucked up back at all
- Holy shit he was not lying about hamstring activation

I didn't go too heavy today because of being unfamiliar with them and no spotter, so let me know if your experience has been different. Other than that just looking for thoughts on it as I'm thinking of converting to just doing Rippetoe and front squats from now own rather than high bar ones. I know the back angle stuff is fairly contentious, but as someone with a couple minor fractures in there it felt better than average.

 

[aerostar88]

Has anyone taken up lifting and gotten results later in life? Im in my late 20's, and wont have any time to spare until next summer, but been really excited about beginning lifting next summer.

On the one hand, I had incredible results last summer being on keto and lost a lot of weight and thought id never lose weight, on the other im wondering whether I missed the boat to have a decent chest and nice arms.

Man, I'm in my mid-late 20's and a former fat. Only been lifting for strength and real hypertrophy for ~4 months, endurance lifted for about a year and a half prior to that. You definitely didn't miss the boat. Over time you can get both the decent chest and nice arms, just need to progressively overload until you start to see the body you want. Also in regards to time, you'd be amazed what you can crank out in under 45 mins. Supersets in particular can get you a serious workout in a compact format.

 

[Spooky]

Has anyone taken up lifting and gotten results later in life? Im in my late 20's, and wont have any time to spare until next summer, but been really excited about beginning lifting next summer.

On the one hand, I had incredible results last summer being on keto and lost a lot of weight and thought id never lose weight, on the other im wondering whether I missed the boat to have a decent chest and nice arms.

No. I'm getting stronger than ever at a similar age. Definitely focus on barbell (and other free weight) exercises if you want size though. Similarly, keep reps down likr 8-5 after your warm up set. Can't tell you how much time I've wasted on 10 rep exercises on machines that isolate far too well to do you any real good

I've also had friends get into it and see significant results. I have noticed my diet matters a lot more as I have been aging, but it seems like you have that covered. Definitely get at least a whey powder though (duh spooky) and casein for before bed if you don't mind putting on a bit of chub or are a monster about workout frequency

 

[oldTireWater]

"Overtraining" is just your body's way of saying that you haven't been working hard enough. You've got to be able to push yourself hard, especially when you feel like shit.

 

[Krispy Skream]

I loathe and despise deadlift. I'm pretty sure I'm using decent form; I hired a personal trainer a while back and he seemed satisfied eventually

But still, who needs hamstrings? I can just drive.

Edit: Lo siento, I didna mean to kill the thread.

Opinions on protein supplements? Other than cutting fat (and replacing it with sugar, usually) is there any benefit over the far more palatable option of meat?

 

[Dane]

I loathe and despise deadlift. I'm pretty sure I'm using decent form

You could get a hex bar, they run like $100ish for a cheap one and it takes the form aspect of the deadlift out of the question, the actual weights themselves are a bit expensive tho.

 

[Duncan Hills Coffee]

So I've been trying to bulk up over the past several months. I haven't really been making a lot of progress, mainly because of school. My body's looking better, but my goal is to gain weight and bulk. I actually lost 3 pounds two months ago, which is kinda a big deal since my weight's been about 145 for a couple years now. I've gotten advice to eat more calories from a couple people who are super into exercise and also suggested I wasn't eating enough, so I've been trying to eat about 2000 a day and increased my protein intake, but I've gained at most a pound and a half in a month.

My exercises have been okay, but I haven't really seen a lot of growth all year in terms of how much I can lift. I've been stuck at 30 pound bicep curls for the entire year. My triceps have gotten stronger though and so has my chest, but I haven't been able to bench more than 110 lbs. My muscles feel sore after my workouts so I think I'm doing something right, but I'm not sure. I feel better about myself, I'm just wondering about my weight gain progress because my goal is to get big and buff.

 

[Krispy Skream]

2000 calories is not very much food for an active young man. That's what it says on the back of food, but it's a diet for a sedentary person. If you're working hard, and being sore suggests you're at least putting a lot of effort in, you should be sucking down a good deal more.

Eating more protein is clearly good. There is a limit to how much protein your body can handle per day, however. The "protein shits" that supplement junkies talk about are the result of unabsorbed protein coming out the back end.

Fat is the easiest way to add calories, though it takes much longer to digest, and it also can only be processed at such a rate.

Sugar obviously isn't the way to go. Good fat and complex carbs are complementary to digestible protein.

Adding in a snack between meals rather than stuffing yourself at your normal times might be easier, and spacing your food out means less of it gets wasted by an overtaxed Digestive system.

 

[Duncan Hills Coffee]

2000 calories is not very much food for an active young man. That's what it says on the back of food, but it's a diet for a sedentary person. If you're working hard, and being sore suggests you're at least putting a lot of effort in, you should be sucking down a good deal more.

Interesting. I think it's worth noting that I ate that amount on days I worked out. I tried to limit myself when I knew I wouldn't be working out much. I didn't go to the gym for two weeks because of school, so I limited myself somewhat because I didn't want to gain unnecessary fat. Good to know I actually need to eat more.

Plus 2000 calories is already a lot more than I'm used to. I guess that's why I've always been bony.

Eating more protein is clearly good. There is a limit to how much protein your body can handle per day, however. The "protein shits" that supplement junkies talk about are the result of unabsorbed protein coming out the back end.

Gotta admit, I didn't know this was a thing, and it hasn't happened to me. Good thing, I guess?

Fat is the easiest way to add calories, though it takes much longer to digest, and it also can only be processed at such a rate.

That's what I've heard. One of the people I talk to suggested I eat more fat and protein.

Adding in a snack between meals rather than stuffing yourself at your normal times might be easier, and spacing your food out means less of it gets wasted by an overtaxed Digestive system.

This is something I really need to work on. On my less busy days when I'm home, I eat a couple peanut-butter sandwiches in between meals. However it's when I'm at school that I don't get the snacks I need. Admittedly, this has to do with me not really knowing what sort of healthy snack I can bring on those days. Would you happen to have any suggestions in that regard?

 

[Krispy Skream]

I'm a huge fat fatty (235 lbs and 35 percent of that fat according to the thing at the gym that I don't know how much to trust.) So I have absolutely no problem consuming all the protein I need.

I imagine it's as difficult for you, @Baldur's Gait , to eat a heavier diet as it is for me to not inhale too much food. We tend to want to do what we're accustomed to.

 

[Übertroon]

Currently weighing 62kg and can at most bench press 60kg with two repetitions. Definitely feeling that my biggest hindrance is my body weight, but it's also been the largest hurdle for me to gain weight. In about a year I've gone from bench pressing 40kg to 60kg, but at the same time I've only gone up 3kg in weight. I try to eat more, but I'll often go 12 hours without a meal because I'm busy working.
Then there's those nights where I'm too lazy to make myself a decent sized dinner, I think it's difficult to beat my peak laziness.
Personally I think I'll be happy if I can add 5kg with four repetitions if I'm going to stay around the same weight.

 

[Bassomatic]

Currently weighing 62kg and can at most bench press 60kg with two repetitions. Definitely feeling that my biggest hindrance is my body weight, but it's also been the largest hurdle for me to gain weight. In about a year I've gone from bench pressing 40kg to 60kg, but at the same time I've only gone up 3kg in weight. I try to eat more, but I'll often go 12 hours without a meal because I'm busy working.
Then there's those nights where I'm too lazy to make myself a decent sized dinner, I think it's difficult to beat my peak laziness.
Personally I think I'll be happy if I can add 5kg with four repetitions if I'm going to stay around the same weight.

Just eat, seriously. That's all you'll need and keep at it, you are doing it and that's 95% of gym time just fucking doing it.

If you are not eating enough, you can't rebuild or grow it's that simple.

I've posted some of my stats, I'm a manlet ectomorph I'm a wry dude, I eat comical amounts lift like a monster for my size (and someone bigger even) but I stuff my face at every turn.

If you are busy at work, meal prep is a must get yourself like a ham sandwich and snack it every few hours for example.

 

[Krispy Skream]

Meal prep is important whether you weigh too much or too little. Most quick grab food like chips or candy is utter garbage for your body; I've forgotten to pack a lunch and found myself eating a hamburger as the closest thing to actual food. I was an OTR truck driver for more than a year, and boy did I learn to appreciate meat and vegetables.


Edit: there might be some misunderstanding about where I stand. I have a fairly decent understanding of nutrition and biology from classes I took in college and personal interest. iI tarted getting into lifting again a few years ago after a decade since I finished high school. Currently I'm trying to rebuild after more than a year on the road. So I have a pretty decent understanding of some of the related science, but by no means am.I claiming to be a gym guru.

 

[JustFuckinaDude]

Currently weighing 62kg and can at most bench press 60kg with two repetitions. Definitely feeling that my biggest hindrance is my body weight, but it's also been the largest hurdle for me to gain weight. In about a year I've gone from bench pressing 40kg to 60kg, but at the same time I've only gone up 3kg in weight. I try to eat more, but I'll often go 12 hours without a meal because I'm busy working.
Then there's those nights where I'm too lazy to make myself a decent sized dinner, I think it's difficult to beat my peak laziness.
Personally I think I'll be happy if I can add 5kg with four repetitions if I'm going to stay around the same weight.

Do you mind me asking how old you are? I ask because I was around 62kg until I joined the Army, and even after training I was stuck at 65 until I turned 25 or so. After my metabolism slowed a bit gaining weight wasn't quite as difficult, and I yo-yo between 75 and 77 now (at 29, depending on how heavy I'm training; it's still damn near impossible for me to put on fat).

 

[Übertroon]

Do you mind me asking how old you are? I ask because I was around 62kg until I joined the Army, and even after training I was stuck at 65 until I turned 25 or so. After my metabolism slowed a bit gaining weight wasn't quite as difficult, and I yo-yo between 75 and 77 now (at 29, depending on how heavy I'm training; it's still damn near impossible for me to put on fat).

Turned 26 quite recently

 

[Krispy Skream]

I just wrecked myself to get in military press before work after the lady hogging the one station to do squats (as usual with both squat racks empty) did "just one more set" for literally ten mibutes. While waiting on her I did two max sets of pulldowns and three sets of ten dumbell curls and tricep press.

I'm really proud of myself, but I also accidentally just proved I've been taking it too easy. Stupid anger raising my standards

Update 12/28: Ok so I've been a good boy about getting 4 days a week lifting since early November or late October. I'm at the stage where I know where I stand, so time to be a faggy newyearnewme and talk about goals

Spoiler

Current
Weight 240#

Sets of 5*5
Squat 205#
Deadlift 190#
Bench 200#
Military Press (barely) 115#

Goals

Weight
180#

5*5 sets
Squat 400 #
Deadlift 380#
Bench 300#
Military Press 175#

Not necessarily 2020 goals, just where I'd be very happy with myself, and essentially where I was in High School plus 20 pounds extra meat on my upper body.

 

[Bassomatic]

I've always been bird chested and focused on bulking it with mild sucess on size but good reasonable gains on power for someone my age and size in time.


So take heart be broken as hell old and an office jockey and you can still make gains in places you never thought .