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Weightlifting for Kiwis - Discussion and support regarding the art of swole
Sounds like it sorted it self, glad to hear it. If it comes back deff watch your form and then try a little bit lighter on the problem side to see what it is.
I'd just look up some online programs tbh, save yourself the money if you can. Idk where you are currently, but if you're looking to drop weight and get a little toned up, any PT will probably recommend a caloric deficit (200-500 depending on how much weight you need to lose over whatever period of time), higher rep range resistance training (12-15 reps perhaps) and some cardio. Just don't go over the top with cardio if your goal isn't to improve cardiovascular endurance. If you do get a PT, try to get as much information from a few sessions as possible, otherwise prepare to shell out lots of money over an extended period of time.
Don't just focus on ab and glute work if you want an overall good appearance. Men with huge upper bodies and chicken legs look weird as fuck and so do girls with literally no upper body muscle and giant asses.
It depends what you're starting out with. If you need to lose some fat, add more cardio; if you need to tone up and reduce sagging, focus on lifts and calisthenics.
If you can you should audit an "into to weightlifting" PE class at your local community college to learn correct form for various lifts. If you want to get into crossfit, audit the intermediate and advanced lifting classes after that.
Generally speaking, you need at least 3 compound lifts (lifts that work more than one sets of joints and muscles), and a few isolation lifts to hit what you want to emphasize. Essential compound lifts are bench press, deadlift, and squat; less essential but still important are the overhead press and bent-over row.
The best exercises to get stronger are free weight, barbell, compound exercises. Free weights force you to balance the weights yourself. Your muscles must work harder which leads to bigger strength…
stronglifts.com
You can and should do all compound lifts with dumbbells when starting out, except for deadlift and squat. Use a barbell or EZ-Bar for squat, and a barbell, trap bar, or EZ-Bar for deadlift.
Squatting is hard to do right, as you must keep the bar aligned over the middle of your foot for the entire lift. If you lack ankle flexibility as I do, get a pair of squatting shoes and ask a personal trainer with experience in compound lifts (like a former college football player) to watch you squat. Have him explain high bar vs low bar, and front squats.
In this video, Alan Thrall compares the High Bar Squat and the Low Bar Squat. Differences, advantages, disadvantages, challenges. Alan answers the popular qu...
m.youtube.com
The most important part of deadlifting is activating your posterior chain (hams and glutes). It's harder to screw up than squatting as long as you keep your back straight.
In this video I talk about why I have been using the trap bar deadlift in my routine lately. Greg Nuckols trap bar article: https://www.strongerbyscience.com...
m.youtube.com
Technically some of the following are compound lifts which emphasize different muscle groups, but I'm including them in isolation lifts because I use them to hit certain muscle groups. Important isolation/emphasis lifts (especially for women) include:
* Dumbbell shoulder shrugs, to reduce neck and shoulder pain due to excess cleavage.
In this video, I discuss the main differences between the hip thrust and glute bridge. Hope you enjoy! Check out this related post: How to Set Up for Hip Thr...
m.youtube.com
* Bicep curls of some sort. I was taught to not use momentum and do slow, controlled lift and a slow, controlled return to the bottom, with my elbows tight at my side. Otherwise you're cheating yourself.
* Seated EZ-Bar skull-crushers. Unlike in this video I would keep my feet on the floor, as in a bench press. Important to eliminate bat wings on women.
http://www.punchsupplements.co.nz - Arm Exercises & Training - EZ Bar Skull Crushers - Bulk up and/or define the triceps muscles with this exercise. Remember...
m.youtube.com
* Leg press machine, to hit your entire lower body some more. Try different seat settings and foot placements so you hit your hamstrings and glutes as well as your quads. Breathing is very important in this exercise. Starting weight should be 90 lbs, increment it by maybe 20 lbs at a time. Never lock your knees out unless you want this to happen.
For the best online training program for busy adults that want to improve mental health, decrease stress, and boost energy, click https://fitlifechampions.lp...
m.youtube.com
* One leg RDL (Romanian dead lift) with two arms. This is basically the only way to isolate your hamstrings and glutes, and it improves your balance.
From Wodstar's extensive, Kettlebell series, Wodstar couples the best fitness programming with the best video movement index on the internet. Check out our c...
m.youtube.com
Calisthenics (body weight exercises) are a good way to warm up and finish off your workout. They add definition rather than mass, though as a woman you have lower testosterone and can never naturally achieve the same mass as a man, even doing a lot of lifting.
Pushups hit the same muscles as the bench press. Diamond/triangle pushups hit the biceps, triceps, and chest. Pull-ups hit the entire upper body and core, chin-ups emphasize the biceps and chest. Dips hit chest and triceps. There are a lot of ways to assist these exercises if you can't do a single one.
Core exercises should be done every day you workout. I just do 5 sets of planks for 30 + n seconds, where n is 5 times the number of weeks since I started working out. I have a fat roll, but I don't care about it.
If I didn't want a fat roll I would also do 5 sets of 15 + n sit-ups, where n is 5 times the number of weeks since I started doing sit-ups. I would also do some weighted ab lifts, including something to train the obliques. See this video for more information:
If you want a well-defined, impressive looking six pack then you need to incorporate weighted abs exercises into your ab training routine! These exercises al...
m.youtube.com
You'll need some sort of cardio. All I know is stair running and uphill sprints. If you do those, start slowly: walk up the stairs in 5 sets for two weeks, then jog up the stairs in 5 sets for two weeks, and then sprint up the stairs in 5 sets and add another set every two weeks until you are doing 10 sets. After that, focus on improving your time running up. Always take your time walking down.
You're probably best off doing something like an elliptical machine, which works your entire body.
There are two ways to vary your training, intensity and volume. Intensity is the difficulty of the exercise: weight for lifts and calisthenics, speed for cardio. Volume is the amount exercise you do: repetitions per set, sets per day, and days per week. The less testosterone you have (due to being older, female, or a member of an ethnic group that produces less testosterone), the more rest you need between workout days; however doing a lot of volume at once is a good way to injure yourself.
I would start out with very low weight - 5 or 10 lb dumbbells, and just the 45 lb barbell or 15 lb EZ-Bar for lifts requiring those. Every one or two weeks, increment the weight by 2.5 or 5 lbs. Look for a gym that has dumbbells in 2.5 lb increments (7.5, 10, 12.5, ...).
Reps for lifts to gain strength should be between 6 and 8, mass between 8 and 12. You need mass to gain strength after a while.
Calisthenics reps should start low and increase by between one and five every week or two. Increase intensity by moving towards less assistance until you can do them unassisted.
Bodyweight core exercises should follow the rules for calisthenics, lift core exercises should follow the rules for lifts.
Sets for lifts should be between 3 and 5. Sets for calisthenics should be at least 5, but no more than 10. Like with weight, you should start low and gradually increase the number of sets. Start with 3 for all lifts, then increment by 1 every 5 weeks until you are doing 5 sets of all lifts.
Days should be at least 2, and no more than 4 for lifts and calisthenics. If you're only doing two days a week, both days should be total (upper and lower) body days. Doing 4 days a week, 2 days upper body and 2 days lower body is equivalent to 2 days total body; the question is do you have the time and energy to work out for 3 or 4 hours 2 times a week, or 1.5 hours 4 times a week? How far away is the gym? How does it fit in your schedule?
This guy has a lot of good advice for building a small but effective home gym:
Always do a slow, controlled lift. Never try to swing it up, use momentum, or let gravity return it to the ground.
Drink lots of water while working out. Take a poop break before lifting so you don't brap mid-squat. Eat a balanced diet, but try to avoid sugar and flour. Take a multivitamin and maybe iron to supplement for monthly blood loss. Listen to your body. Track your exercise progress.
I did another powerlifting meet a while back and forgot to post here. Big improvement from last time. Competed in 72kg female open this time instead of 63 because I didn't want to do any dramatic cut so close to christmas cookie season. I was happy with everything except my bench, as I jumped the gun on the "start" command for my first attempt and played my final two attempts too conservatively. In elbees i squat 236 (up from 215 in November, my most lagging comp move), benched 132 (definitely had at another 5+ lbs in me if I had been less of a pussy), and my deadlift was 320. Came second in my class, which ain't bad considering it's a class higher than my normal. 312.5 kg total for this one, beats the hell out of 290 at the last one.
It's so nice to be moving back to my normal weight finally, I felt like a spandex-adorned sphere on meet day.
I'm on a high volume phase atm-- 6 days a week of paused, deficit and banded shit for reps is disgusting, but last time it added so much weight to my 1RMs so I can't even bitch.
Lately I’ve been on this kick where I dropped my weight dramatically and did ladders up, rested, and went back down. When I topped out at 8, I added 10 lbs and started again. I’m having a great time, actually. I’ve gained a couple lbs of muscle and hit PRs every time I test, so I’m not gonna complain too much.
Lately I’ve been on this kick where I dropped my weight dramatically and did ladders up, rested, and went back down. When I topped out at 8, I added 10 lbs and started again. I’m having a great time, actually. I’ve gained a couple lbs of muscle and hit PRs every time I test, so I’m not gonna complain too much.
Gratz my dude, don't mean to be a debby downer, but when shit slows don't don't get frustrated. It happens to lots of people so if you slow down keep at it! You're doing well and diminishing returns mean you're already kick ass.
Bought some rings, fuck me those let you do some crazy shit. Still adapting and trying to figure what would work best for my goals but damn. If you have a place to use em, get some rings.
Gratz my dude, don't mean to be a debby downer, but when shit slows don't don't get frustrated. It happens to lots of people so if you slow down keep at it! You're doing well and diminishing returns mean you're already kick ass.
Bought some rings, fuck me those let you do some crazy shit. Still adapting and trying to figure what would work best for my goals but damn. If you have a place to use em, get some rings.
I appreciate that! I switched over to this after everything came to a screeching halt doing Starting Strength, so I took a couple weeks and did a bodyweight only program. The program had the ladder scheme for pull ups and I saw so much improvement (from sets of 6 to sets of 12 in 6 weeks!) that I decided to adapt it into a Push-Pull-Lower program. The major issue is having to switch exercise order on lower day because I do deadlifts and squats; I’ll improve on one but be so tired that I can only match the previous week on the other (and doing pyramids for deadlifts on back day is rough, since pull ups, dumbbell rows, and standing curls is already exhausting for my back).
If you have suggestions for set and rep schemes for when this slows down, I’m open to them! My gym has some rings so I’ll attempt my pull ups on them next time and see how that goes; doing pull ups on them looks a lot tougher.
It depends what you're starting out with. If you need to lose some fat, add more cardio; if you need to tone up and reduce sagging, focus on lifts and calisthenics.
If you can you should audit an "into to weightlifting" PE class at your local community college to learn correct form for various lifts. If you want to get into crossfit, audit the intermediate and advanced lifting classes after that.
Generally speaking, you need at least 3 compound lifts (lifts that work more than one sets of joints and muscles), and a few isolation lifts to hit what you want to emphasize. Essential compound lifts are bench press, deadlift, and squat; less essential but still important are the overhead press and bent-over row.
The best exercises to get stronger are free weight, barbell, compound exercises. Free weights force you to balance the weights yourself. Your muscles must work harder which leads to bigger strength…
stronglifts.com
You can and should do all compound lifts with dumbbells when starting out, except for deadlift and squat. Use a barbell or EZ-Bar for squat, and a barbell, trap bar, or EZ-Bar for deadlift.
Squatting is hard to do right, as you must keep the bar aligned over the middle of your foot for the entire lift. If you lack ankle flexibility as I do, get a pair of squatting shoes and ask a personal trainer with experience in compound lifts (like a former college football player) to watch you squat. Have him explain high bar vs low bar, and front squats.
In this video, Alan Thrall compares the High Bar Squat and the Low Bar Squat. Differences, advantages, disadvantages, challenges. Alan answers the popular qu...
m.youtube.com
The most important part of deadlifting is activating your posterior chain (hams and glutes). It's harder to screw up than squatting as long as you keep your back straight.
In this video I talk about why I have been using the trap bar deadlift in my routine lately. Greg Nuckols trap bar article: https://www.strongerbyscience.com...
m.youtube.com
Technically some of the following are compound lifts which emphasize different muscle groups, but I'm including them in isolation lifts because I use them to hit certain muscle groups. Important isolation/emphasis lifts (especially for women) include:
* Dumbbell shoulder shrugs, to reduce neck and shoulder pain due to excess cleavage.
In this video, I discuss the main differences between the hip thrust and glute bridge. Hope you enjoy! Check out this related post: How to Set Up for Hip Thr...
m.youtube.com
* Bicep curls of some sort. I was taught to not use momentum and do slow, controlled lift and a slow, controlled return to the bottom, with my elbows tight at my side. Otherwise you're cheating yourself.
* Seated EZ-Bar skull-crushers. Unlike in this video I would keep my feet on the floor, as in a bench press. Important to eliminate bat wings on women.
http://www.punchsupplements.co.nz - Arm Exercises & Training - EZ Bar Skull Crushers - Bulk up and/or define the triceps muscles with this exercise. Remember...
m.youtube.com
* Leg press machine, to hit your entire lower body some more. Try different seat settings and foot placements so you hit your hamstrings and glutes as well as your quads. Breathing is very important in this exercise. Starting weight should be 90 lbs, increment it by maybe 20 lbs at a time. Never lock your knees out unless you want this to happen.
For the best online training program for busy adults that want to improve mental health, decrease stress, and boost energy, click https://fitlifechampions.lp...
m.youtube.com
* One leg RDL (Romanian dead lift) with two arms. This is basically the only way to isolate your hamstrings and glutes, and it improves your balance.
From Wodstar's extensive, Kettlebell series, Wodstar couples the best fitness programming with the best video movement index on the internet. Check out our c...
m.youtube.com
Calisthenics (body weight exercises) are a good way to warm up and finish off your workout. They add definition rather than mass, though as a woman you have lower testosterone and can never naturally achieve the same mass as a man, even doing a lot of lifting.
Pushups hit the same muscles as the bench press. Diamond/triangle pushups hit the biceps, triceps, and chest. Pull-ups hit the entire upper body and core, chin-ups emphasize the biceps and chest. Dips hit chest and triceps. There are a lot of ways to assist these exercises if you can't do a single one.
Core exercises should be done every day you workout. I just do 5 sets of planks for 30 + n seconds, where n is 5 times the number of weeks since I started working out. I have a fat roll, but I don't care about it.
If I didn't want a fat roll I would also do 5 sets of 15 + n sit-ups, where n is 5 times the number of weeks since I started doing sit-ups. I would also do some weighted ab lifts, including something to train the obliques. See this video for more information:
If you want a well-defined, impressive looking six pack then you need to incorporate weighted abs exercises into your ab training routine! These exercises al...
m.youtube.com
You'll need some sort of cardio. All I know is stair running and uphill sprints. If you do those, start slowly: walk up the stairs in 5 sets for two weeks, then jog up the stairs in 5 sets for two weeks, and then sprint up the stairs in 5 sets and add another set every two weeks until you are doing 10 sets. After that, focus on improving your time running up. Always take your time walking down.
You're probably best off doing something like an elliptical machine, which works your entire body.
There are two ways to vary your training, intensity and volume. Intensity is the difficulty of the exercise: weight for lifts and calisthenics, speed for cardio. Volume is the amount exercise you do: repetitions per set, sets per day, and days per week. The less testosterone you have (due to being older, female, or a member of an ethnic group that produces less testosterone), the more rest you need between workout days; however doing a lot of volume at once is a good way to injure yourself.
I would start out with very low weight - 5 or 10 lb dumbbells, and just the 45 lb barbell or 15 lb EZ-Bar for lifts requiring those. Every one or two weeks, increment the weight by 2.5 or 5 lbs. Look for a gym that has dumbbells in 2.5 lb increments (7.5, 10, 12.5, ...).
Reps for lifts to gain strength should be between 6 and 8, mass between 8 and 12. You need mass to gain strength after a while.
Calisthenics reps should start low and increase by between one and five every week or two. Increase intensity by moving towards less assistance until you can do them unassisted.
Bodyweight core exercises should follow the rules for calisthenics, lift core exercises should follow the rules for lifts.
Sets for lifts should be between 3 and 5. Sets for calisthenics should be at least 5, but no more than 10. Like with weight, you should start low and gradually increase the number of sets. Start with 3 for all lifts, then increment by 1 every 5 weeks until you are doing 5 sets of all lifts.
Days should be at least 2, and no more than 4 for lifts and calisthenics. If you're only doing two days a week, both days should be total (upper and lower) body days. Doing 4 days a week, 2 days upper body and 2 days lower body is equivalent to 2 days total body; the question is do you have the time and energy to work out for 3 or 4 hours 2 times a week, or 1.5 hours 4 times a week? How far away is the gym? How does it fit in your schedule?
This guy has a lot of good advice for building a small but effective home gym:
Always do a slow, controlled lift. Never try to swing it up, use momentum, or let gravity return it to the ground.
Drink lots of water while working out. Take a poop break before lifting so you don't brap mid-squat. Eat a balanced diet, but try to avoid sugar and flour. Take a multivitamin and maybe iron to supplement for monthly blood loss. Listen to your body. Track your exercise progress.
Long time lurker here, made an account explicitly to respond to this - I've been lifting on and off for the past 4 years, starting out as a scrawny little twerp and now reaching the stage of slightly-less-scrawny but still little twerp. Along the line, I gained about 20% in body weight while keeping body fat at about 9-11% (depending on the season lol). In all that time, the one thing aside from a bum shoulder that I felt wasn't making enough progress, was my quadriceps. My butt has become a formidable bastion of steel, my deadlifts kept improving, but even though I kept squatting and lunging, my legs just didn't seem to make the same progress.
And after all these years, and dozens of hours of reading bodybuilding and fitness related sites, as well as scientific journals on exercise and nutrition (thanks scihub), incorporating all kinds of sorta uncommon exercises (parallel grip barbell landmine row - try it for middle back if you haven't, it feels awesome) into my regiment, it is THIS post that corrected that leg related flaw. And all I did was roll the barbell up to my shoulders just now, because I watched the video you posted. Suddenly I could only do 5 reps instead of the usual 8-10, but I FELT MY LEGS. I REALLY FELT THE BURN IN MY LEGS. Turns out,I had been low bar squatting for 4 years, building a great posterior chain but utterly neglecting my quads during the heavy squats. You fixed that. And I genuinely mean this man, I am so, so grateful to you, even though it wasn't your initial intention when you wrote that post. Like from the heart, I know this is just some weird ass random post on a forum dedicated to lolcows but I really mean it. Thanks man. I feel incredibly dumb for taking this long to make that realization, but at least I am finally squatting properly (for what I'm trying to achieve) now.
Long time lurker here, made an account explicitly to respond to this - I've been lifting on and off for the past 4 years, starting out as a scrawny little twerp and now reaching the stage of slightly-less-scrawny but still little twerp. Along the line, I gained about 20% in body weight while keeping body fat at about 9-11% (depending on the season lol). In all that time, the one thing aside from a bum shoulder that I felt wasn't making enough progress, was my quadriceps. My butt has become a formidable bastion of steel, my deadlifts kept improving, but even though I kept squatting and lunging, my legs just didn't seem to make the same progress.
And after all these years, and dozens of hours of reading bodybuilding and fitness related sites, as well as scientific journals on exercise and nutrition (thanks scihub), incorporating all kinds of sorta uncommon exercises (parallel grip barbell landmine row - try it for middle back if you haven't, it feels awesome) into my regiment, it is THIS post that corrected that leg related flaw. And all I did was roll the barbell up to my shoulders just now, because I watched the video you posted. Suddenly I could only do 5 reps instead of the usual 8-10, but I FELT MY LEGS. I REALLY FELT THE BURN IN MY LEGS. Turns out,I had been low bar squatting for 4 years, building a great posterior chain but utterly neglecting my quads during the heavy squats. You fixed that. And I genuinely mean this man, I am so, so grateful to you, even though it wasn't your initial intention when you wrote that post. Like from the heart, I know this is just some weird ass random post on a forum dedicated to lolcows but I really mean it. Thanks man. I feel incredibly dumb for taking this long to make that realization, but at least I am finally squatting properly (for what I'm trying to achieve) now.
Alan Thrall is great, I will eventually watch all his videos.
I spent a few hours laying on pillows and browsing the internet on my phone this morning. Somehow I hurt my traps and neck by laying down wrong. No workout for me today, and maybe tomorrow.
It's some sort of sprain or mild impingement, looking down is mostly fine, to the sides is less so, up is painful. Once I get about 70 degrees while laying down on my side I need to support my neck or else I get a painful, burning, twitching/throbbing sensation in the back of my neck. I previously injured it about 15 years ago but I thought it mostly healed. I hope this is temporary or I am fucked.
Ankle is still fucked.
I avoided significant carbs for a week, then when I bought some ice cream and ate it today I felt sick to my stomach. Is this normal after eating a,reduced carb diet for a while?
I avoided significant carbs for a week, then when I bought some ice cream and ate it today I felt sick to my stomach. Is this normal after eating a,reduced carb diet for a while?
Do you have any history of lactose intolerance? If you don’t produce enough lactase genetically or through habitually abstaining from dairy, the lactose will be used by your gut’s bacteria and cause gas/ bloating/so on.
Even if you don’t, Lactose is broken down into glucose and galactose, so a sudden insulin spike to bring your blood glucose back under control (like what happens when you eat carbs) could be uncomfortable as well.
Do you have any history of lactose intolerance? If you don’t produce enough lactase genetically or through habitually abstaining from dairy, the lactose will be used by your gut’s bacteria and cause gas/ bloating/so on.
Even if you don’t, Lactose is broken down into glucose and galactose, so a sudden insulin spike to bring your blood glucose back under control (like what happens when you eat carbs) could be uncomfortable as well.
Tried the trap bar deadlift after reading this yesterday and HOLY SHIT it’s a so much easier on my shoulder. I had some sort of impingement or something a couple years back (don’t know what happened, I just woke up one morning and the pain caused me to roll onto the flood and struggle for air for a few minutes) and it’s been wonky since then. I know the advice wasn’t aimed at me, but I’m appreciative just the same.
tomorrow, i restart lifting full time again. Going to start with Starting Strength til, I get back into the swing of things. Then maybe go back to the Juggernaut Method.
Hello thread, I'm starting weight lifting on Monday. I already do a running program but I want to yeet a lot of fat and kick my mental health issues the right way. I also want to wrestle my boyfriend and win.
tomorrow, i restart lifting full time again. Going to start with Starting Strength til, I get back into the swing of things. Then maybe go back to the Juggernaut Method.
SS is great and has to be one of the stronger programs I've found in years of training. It's easy to get into and follow, it's perfect for rehab, or moving to strength vs cross training etc.
For all the memes and stuff, Mark made a damned solid plan.
Hello thread, I'm starting weight lifting on Monday. I already do a running program but I want to yeet a lot of fat and kick my mental health issues the right way. I also want to wrestle my boyfriend and win.
I spent a few hours laying on pillows and browsing the internet on my phone this morning. Somehow I hurt my traps and neck by laying down wrong. No workout for me today, and maybe tomorrow.
It's some sort of sprain or mild impingement, looking down is mostly fine, to the sides is less so, up is painful. Once I get about 70 degrees while laying down on my side I need to support my neck or else I get a painful, burning, twitching/throbbing sensation in the back of my neck. I previously injured it about 15 years ago but I thought it mostly healed. I hope this is temporary or I am fucked.
Sorry to necro, but I had a thought today. Have you ever seen a chiropractor about your shoulder? I recently saw one and he did some feeling around, said it felt like the vertebrae was twisted. He worked his popping magic and my shoulder feels like a million bucks. Just a thought.
stronglifts.com
m.youtube.com
