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

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Last weekend (I think) I tried to do my dumbell rowing with weights that were far beyond my usual range and for this last week I've had a weird crackling sound in my neck when I turn a certain direction. It's not painful, just really startling. I've been doing yoga every day and focusing on poses that stretch my back and neck, and I think that has been making it better. Right now I can turn from side to side without any noise, but occasionally I'll still hear a little crackle. It's very faint now and not nearly as loud at it seemed at first. I don't know if I just misaligned something (which is a bit scary!) and am straighting everything out, or what. I haven't been lifting at all just to be safe.
Dr. Google is telling me that it is possible for your muscles to become so tight it might cause a misalignment, and my neck muscles get SUPER tense. The trapezius muscle on the side that I'm hearing the cracking is very tight so I think that's the issue. I ALSO think I'm making the tension worse because once I noticed the cracking I started holding my neck super stiff.
So yeah, yoga and stretching is your friend!


*EDIT*UPDATE THAT NO ONE ASKED FOR: Went to Urgant Care since it's been two weeks and they guy said that it ISNT a misalignment and is very likely an inflammation issue. So I'm very happy that it isn't something terrible. I'm going to continue with my morning yoga since it's a good routine to have but I'm also going to use some Tiger Balm and muscle patches going forward.
 
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I’ve gotten my hands on some gymnastics rings, and I’m really liking them so far. They’re fantastic for upper body work, and I’ve been using normal weights for legs and some extra arm work.
Because of how the rings work, you can scale the difficulty for different rep ranges depending on what you want out of it. In fact, I prefer them when it comes to back and core work just because rings work them in so many different ways.
 
plgfarts dijo:
Preacher curls : 5 reps @ 50lbs
Arnold press : 5 reps @ 25lbs
Bench press : 5 reps @ 85lbs
5 sets each
Run 2 miles

I've been doing this for the last few days (haven't seriously worked out in years).

I need recommendations for legs (which I am NOT looking forward to). Squats? Deadlifts? Sled? Lunges? All of them?
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The best answer is almost always "all of them".

Personally I like:
- Jump squats, with and without weight
- Jump lunges
- Dead-lifts
- One leg squats or pistols
- One-leg, straight-leg dead-lifts
- Sprints
 
The one thing that I don’t like about my home gym is that I don’t have a squat rack, so I’m having trouble hitting legs as hard as I would like. Or at least, it feels that way.
So I’ve been doing Hack Lifts, Lunges, Leg Curls and Extensions, Hindu Squats, and other stuff for Calves. Is there anything I should be doing, or any suggestions for hitting legs hard without a rack?
 
CivilianOfTheFandomWars dijo:
The one thing that I don’t like about my home gym is that I don’t have a squat rack, so I’m having trouble hitting legs as hard as I would like. Or at least, it feels that way.
So I’ve been doing Hack Lifts, Lunges, Leg Curls and Extensions, Hindu Squats, and other stuff for Calves. Is there anything I should be doing, or any suggestions for hitting legs hard without a rack?
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How do you feel about the Olympic lifts? I’m a big fan of the snatch and overhead squats are no joke by themselves.

Edit: Now that I’ve thought some more: If you can get the weight into a front rack position, why not front squat? Single leg squats (“pistols”) can be challenging for your balance as well.
 
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JustFuckinaDude dijo:
How do you feel about the Olympic lifts? I’m a big fan of the snatch and overhead squats are no joke by themselves.

Edit: Now that I’ve thought some more: If you can get the weight into a front rack position, why not front squat? Single leg squats (“pistols”) can be challenging for your balance as well.
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They’re alright, I’ve done everything you’ve brought up and it works. It just seems like it’s limited by how much I can clean or press, and I don’t want to risk fucking up with too heavy of weights.
 
CivilianOfTheFandomWars dijo:
They’re alright, I’ve done everything you’ve brought up and it works. It just seems like it’s limited by how much I can clean or press, and I don’t want to risk fucking up with too heavy of weights.
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Have you considered rucking? I hated doing it while I was in the Army because my legs were sore for days.
 
I'm looking for some general advice on designing a PPL (Push/Pull/Legs) program.

I tend to start each workout with 2-4 compound movements, usually 3 sets of 5, slightly higher reps for some exercises like Pendlay Rows and leg presses, followed by 4-6 assistance exercises at rep ranges from 6-12.

In general I do the same exercises exercises each session. So for instance, on my push day, I would do barbell overhead presses, followed by barbell bench press, one more compound movement and then assistance exercises (which I already tend to vary a bit). I'm thinking about switching this up so that on the first day I do barbell overhead presses followed by dumbbell bench and the next session I would do barbell bench followed by dumbbell overhead press. The reason why I want to switch it up is in part for variation and keeping it interesting, to do more dumbbell movements in order to give more work to smaller muscles that help with stability and joint health, and because I'm in a caloric deficit and I'm expecting to make slower progress so I feel more optimistic about increasing the weight on the bar once a week rather than twice (although I do have microplates which allow me to do 0.5kg increments).

So first question, should I divide each workout into an A and B version where I alternate exercises, or should I keep them the same for each session? Would it be a good idea to divide them further, so that my A workout focuses more on chest and the B workout focuses more on triceps?

Second question, how should I incorporate intensity techniques into my workouts? I normally do either a dropset or a rest-pause set for the final exercise I do for each body part. Sometimes I combine them so that I do rest-pause at the end of a dropset. So on my Push day I might do cable crossovers and end the final set with a dropset. For triceps I usually do dual-rope pushdowns and take the last set to failure, then I switch to single rope and do a dropset with a shorter range of motion and usually end this with rest-pause as well since it tends to feel better than dropping the weights really low (keeps more tension and minimizes the use of momentum).

So should I do intensity techniques for every body part I hit during that session (e.g. chest, triceps and delts on Push day) or should I divide them into separate workouts so that I do intensity techniques for chest on workout A and then for triceps/delts on workout B?

My personal guess would be that the answer to both questions depend on my training age. If I am still getting good results from doing two identical workouts with intensity techniques for every body part then I ought to continue doing that for as long as I can keep doing progressive overload. However if I start to stall it might make more sense to divide my workouts so I alternate which body parts get the most work and make sure they get worked harder on their separate days. My diet should also play a part in this. Since I'm currently aiming to lose weight, my ability to recover would be impacted, but I'm not sure if that would favor more variation or less.

What are the general principles I should keep in mind here? Any recommended reading on this topic?
 
Somchai dijo:
I'm looking for some general advice on designing a PPL (Push/Pull/Legs) program.

I tend to start each workout with 2-4 compound movements, usually 3 sets of 5, slightly higher reps for some exercises like Pendlay Rows and leg presses, followed by 4-6 assistance exercises at rep ranges from 6-12.

In general I do the same exercises exercises each session. So for instance, on my push day, I would do barbell overhead presses, followed by barbell bench press, one more compound movement and then assistance exercises (which I already tend to vary a bit). I'm thinking about switching this up so that on the first day I do barbell overhead presses followed by dumbbell bench and the next session I would do barbell bench followed by dumbbell overhead press. The reason why I want to switch it up is in part for variation and keeping it interesting, to do more dumbbell movements in order to give more work to smaller muscles that help with stability and joint health, and because I'm in a caloric deficit and I'm expecting to make slower progress so I feel more optimistic about increasing the weight on the bar once a week rather than twice (although I do have microplates which allow me to do 0.5kg increments).

So first question, should I divide each workout into an A and B version where I alternate exercises, or should I keep them the same for each session? Would it be a good idea to divide them further, so that my A workout focuses more on chest and the B workout focuses more on triceps?

Second question, how should I incorporate intensity techniques into my workouts? I normally do either a dropset or a rest-pause set for the final exercise I do for each body part. Sometimes I combine them so that I do rest-pause at the end of a dropset. So on my Push day I might do cable crossovers and end the final set with a dropset. For triceps I usually do dual-rope pushdowns and take the last set to failure, then I switch to single rope and do a dropset with a shorter range of motion and usually end this with rest-pause as well since it tends to feel better than dropping the weights really low (keeps more tension and minimizes the use of momentum).

So should I do intensity techniques for every body part I hit during that session (e.g. chest, triceps and delts on Push day) or should I divide them into separate workouts so that I do intensity techniques for chest on workout A and then for triceps/delts on workout B?

My personal guess would be that the answer to both questions depend on my training age. If I am still getting good results from doing two identical workouts with intensity techniques for every body part then I ought to continue doing that for as long as I can keep doing progressive overload. However if I start to stall it might make more sense to divide my workouts so I alternate which body parts get the most work and make sure they get worked harder on their separate days. My diet should also play a part in this. Since I'm currently aiming to lose weight, my ability to recover would be impacted, but I'm not sure if that would favor more variation or less.

What are the general principles I should keep in mind here? Any recommended reading on this topic?
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Question 1. I personally would keep it them the same as long as you’re still progressing. If you stall, you could change from, say, a barbell flat bench to dumbbell. Maybe change from a flat to an incline if you’re so inclined, but there’s no need to make things more complicated than they have to be.

Question 2. In your example, I personally would do they intensity technique at the end of the chest work but before tricep work, so they’re already pre-exhausted.

As far as general principles, you already know them; progressive overload, change it up when you stop progressing, get plenty of rest, and muscles are built in the kitchen.
 
Somchai dijo:
I'm looking for some general advice on designing a PPL (Push/Pull/Legs) program.

I tend to start each workout with 2-4 compound movements, usually 3 sets of 5, slightly higher reps for some exercises like Pendlay Rows and leg presses, followed by 4-6 assistance exercises at rep ranges from 6-12.

In general I do the same exercises exercises each session. So for instance, on my push day, I would do barbell overhead presses, followed by barbell bench press, one more compound movement and then assistance exercises (which I already tend to vary a bit). I'm thinking about switching this up so that on the first day I do barbell overhead presses followed by dumbbell bench and the next session I would do barbell bench followed by dumbbell overhead press. The reason why I want to switch it up is in part for variation and keeping it interesting, to do more dumbbell movements in order to give more work to smaller muscles that help with stability and joint health, and because I'm in a caloric deficit and I'm expecting to make slower progress so I feel more optimistic about increasing the weight on the bar once a week rather than twice (although I do have microplates which allow me to do 0.5kg increments).

So first question, should I divide each workout into an A and B version where I alternate exercises, or should I keep them the same for each session? Would it be a good idea to divide them further, so that my A workout focuses more on chest and the B workout focuses more on triceps?

Second question, how should I incorporate intensity techniques into my workouts? I normally do either a dropset or a rest-pause set for the final exercise I do for each body part. Sometimes I combine them so that I do rest-pause at the end of a dropset. So on my Push day I might do cable crossovers and end the final set with a dropset. For triceps I usually do dual-rope pushdowns and take the last set to failure, then I switch to single rope and do a dropset with a shorter range of motion and usually end this with rest-pause as well since it tends to feel better than dropping the weights really low (keeps more tension and minimizes the use of momentum).

So should I do intensity techniques for every body part I hit during that session (e.g. chest, triceps and delts on Push day) or should I divide them into separate workouts so that I do intensity techniques for chest on workout A and then for triceps/delts on workout B?

My personal guess would be that the answer to both questions depend on my training age. If I am still getting good results from doing two identical workouts with intensity techniques for every body part then I ought to continue doing that for as long as I can keep doing progressive overload. However if I start to stall it might make more sense to divide my workouts so I alternate which body parts get the most work and make sure they get worked harder on their separate days. My diet should also play a part in this. Since I'm currently aiming to lose weight, my ability to recover would be impacted, but I'm not sure if that would favor more variation or less.

What are the general principles I should keep in mind here? Any recommended reading on this topic?
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I just switched to PPL a few months ago. I generally do the following:

Push: bench, incline bench, overhead. 1 set to failure for each one, and then 1 more set of lighter weight to failure if I feel I got more in the tank a few minutes after
Pull: weighted pull-ups, db rows, pulldowns, curls, with again, 1 set to failure for each one and then 1 more set of lighter weight to failure if I feel I got more in the tank after resting
Legs: Squats, hammy curls, leg extensions again with the failure thing.

I add in cardio on push and leg day, too.

I generally do these 3-4 days in a row, then take a day off. Depending on what I have going on outside of the gym (i.e. I let life dictate when I take a day off). I used to do more of a bro-split and I have noticed way better strength and even muscle gains on PPL. I am lifetime natty, too, which I assume you are as well.

A big thing that people don't realize is that recovery is super important. Overtraining is a very real thing and unless you're on a steroid cycle, your recovery is the most important thing you can be training for. Obviously don't train like a total pussy, but you shouldn't try to be a hero, either. The guys that train the hardest at the gym usually stall the longest unless they're on steroids. If you are feeling strong, then go for a PR or two. If you are not feeling strong that day, train, but lighten the weight and intensity a bit. You won't hit a PR every day. If you are doing PPL only once per week, then you can do more intensity, too.

Since you are trying to lose weight, recovery is going to be even harder (assuming you are eating at a deficit), as you stated.
 
JustFuckinaDude dijo:
Question 1. I personally would keep it them the same as long as you’re still progressing. If you stall, you could change from, say, a barbell flat bench to dumbbell. Maybe change from a flat to an incline if you’re so inclined, but there’s no need to make things more complicated than they have to be.

Question 2. In your example, I personally would do they intensity technique at the end of the chest work but before tricep work, so they’re already pre-exhausted.

As far as general principles, you already know them; progressive overload, change it up when you stop progressing, get plenty of rest, and muscles are built in the kitchen.
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Hollywood Hulk Hogan dijo:
I just switched to PPL a few months ago. I generally do the following:

Push: bench, incline bench, overhead. 1 set to failure for each one, and then 1 more set of lighter weight to failure if I feel I got more in the tank a few minutes after
Pull: weighted pull-ups, db rows, pulldowns, curls, with again, 1 set to failure for each one and then 1 more set of lighter weight to failure if I feel I got more in the tank after resting
Legs: Squats, hammy curls, leg extensions again with the failure thing.

I add in cardio on push and leg day, too.

I generally do these 3-4 days in a row, then take a day off. Depending on what I have going on outside of the gym (i.e. I let life dictate when I take a day off). I used to do more of a bro-split and I have noticed way better strength and even muscle gains on PPL. I am lifetime natty, too, which I assume you are as well.

A big thing that people don't realize is that recovery is super important. Overtraining is a very real thing and unless you're on a steroid cycle, your recovery is the most important thing you can be training for. Obviously don't train like a total pussy, but you shouldn't try to be a hero, either. The guys that train the hardest at the gym usually stall the longest unless they're on steroids. If you are feeling strong, then go for a PR or two. If you are not feeling strong that day, train, but lighten the weight and intensity a bit. You won't hit a PR every day. If you are doing PPL only once per week, then you can do more intensity, too.

Since you are trying to lose weight, recovery is going to be even harder (assuming you are eating at a deficit), as you stated.
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Thanks for the feedback guys, sounds like I am basically on the right track. I did some googling and found out that some people are in fact doing a six day split where they divide each workout into an A and a B version and alternate between them. I just got a new job though which won't leave me with enough time/energy to work out as much so I'm probably better off for now with just rotating the same three workouts.

Adding some cardio is a good idea, been thinking about doing that as well. I get pretty winded, especially doing supersets and on leg day.

Also correctly assumed that I'm natty so definitely need to make sure I get enough recovery.
 
Somchai dijo:
Thanks for the feedback guys, sounds like I am basically on the right track. I did some googling and found out that some people are in fact doing a six day split where they divide each workout into an A and a B version and alternate between them. I just got a new job though which won't leave me with enough time/energy to work out as much so I'm probably better off for now with just rotating the same three workouts.

Adding some cardio is a good idea, been thinking about doing that as well. I get pretty winded, especially doing supersets and on leg day.

Also correctly assumed that I'm natty so definitely need to make sure I get enough recovery.
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Christ, a six day PPL? Must be on some great juice.
 
JustFuckinaDude dijo:
Christ, a six day PPL? Must be on some great juice.
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Um maybe I was unclear. It wouldn't necessarily be any greater volume, just different exercise selection. So that instead of deadlifting twice a week, you might alternate deadlifts and Romanian deadlifts, etc.

I'm actually already doing something like that but only with my assistance exercises. So the first session I might do hammer curls and the next session I'll do incline dumbbell curls. Usually do barbell curls every session though.
 
Fashy_Fausta dijo:
I bought an 8 week home workout plan a few days ago. I can share screenshots if anyone wants it. Shit cost me 60 bucks. Was very overpriced, but still a good workout. already seeing a difference after week 1
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That's good but dont let those newbie gains fool you. I was able to bench press 225 in 3-4 months. After that my growth rate quickly diminished.
 
Superman93 dijo:
That's good but dont let those newbie gains fool you. I was able to bench press 225 in 3-4 months. After that my growth rate quickly diminished.
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Aggron dijo:
Feeling this one hard. Stalling on 255. Shit sucks
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Could you guys include your body weight? Good to have as a reference point since a 220 lb guy will obv move more weight than 160 lb bloke : )

On a different note - what kind of deadlift rep and set combo do you guys usually go for? 5x5?
 
Bloitzhole dijo:
Could you guys include your body weight? Good to have as a reference point since a 220 lb guy will obv move more weight than 160 lb bloke : )

On a different note - what kind of deadlift rep and set combo do you guys usually go for? 5x5?
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I’m 170 lbs now.
For my deadlifting I like to do build-ups for strength building.

135 x 5
225 x 4
315 x 3
405 x 2

I only deadlift once a week and only max lift once a month.
 
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