thread of getting sw0le

Couldn't be less sw0le but I go climbing three times a week so I have shoulders now! Was wondering if anyone could suggest a good complementary exercise for the stuff that's getting left behind - like um 'pushing' rather than 'pulling' muscles I guess? Stuff like push-ups isn't the best 'cos often the limiting factor is actually shoulders still being super-sore from the day before, so I never really get to get to feel the burn in the weaker areas?

I guess I could do... curls? I don't have any equipment rn but I'd be willing to buy some.

curls are a pulling exercise; i bet you're getting enough from climbing

maybe dips? careful tho, you can yank your shoulders doing those if drop down sloppy. like i did.

I have thin legs. They do have some muscle, because I used to run a lot, but still. I need to add size/muscle to them.

Anybody have tips?

Is it just squats, lunges, and doing the machines?

I'm going to start this regime:

day 1:

squat max effort
lunges
leg press
glute focus
calf focus

day 3:

squat variation
hamstring
abominals
quad ext
one-legged press
calf focus

any suggestions/changes you guys recommend?

i have a similar problem, and i think a lot of it is/was due to an "anterior pelvic tilt" that leads me to overload my lower back at the expense of my legs. so, for me, anyway: strong core (lots of planks while squeezing glutes) and great form on squats/deadlifts should help!

also front squats.

dips sound good! there's even a dips-bar-thing at the place I climb so I'll have a god on that.

squats are def my favourite leg exercise. don't overdo the weight, go deep (it might help to put a bench behind you and aim to sit on it as a goal) and shift your nodyweight to your heels, rather than your toes, as you go down.

bodyweight*, even

depending on what kind of squat (Olympic vs Powerlifting), a bench seems way too high. If you're doing a high bar "Olympic" squat, you want to be as low as possible - think hamstrings touching calves - while keeping your back nice and straight.

I never really knew about this olympic v powerlifting distinction! I've always just done what I guess would be classified as a powerlifting squat. The Olympic ones look like they could be hard on the knees.

not all squats

squatting below parallel isn't bad for your knees

#actually

When doing squats, I'll start light, then, I guess.

I have to read an in-depth analysis on how to do a proper squat, before I make a fool of myself at the gym.

this program i'm doing now is brutal but i love it
http://i.imgur.com/k4RnCbN.jpg

not my spreadsheet btw my 1RM on front is 235 so my numbers are different

what program is that?

Spencer Arnold

it alternate between front and back squats -- so day one would be 7 front / 13 back for four sets

I feel like routines that pretty much require spreadsheet calculators must be a fairly new thing? I was on 5/3/1 for a while and while I loved it, I sometimes felt like it would have been easier to just bring a damn laptop with me to the gym.

it helps especially like this one where you are working off a % of a one rep max . it's not too bad since i can just have the spreadsheet on google docs on my phone.

I'm starting to use spreadsheet calculators, but do people actually sit around with their phones calculating at the gym?

Man, I totally need a gym buddy. It'd make things like rests and letting him/her work in easier/more comfortable

http://i.imgur.com/1m65nFK.jpg

wtf, guess he must've been in a wheelchair or something. That's way beyond "skipping leg day" and well into atrophy.

Looks shopped

finishing up that squat program and maxing out this week did front squat and got a 25 lb PR@ #260 !!

whoa man damn

i reckon i'll get into squats after the first year of lifting

I feel like I'm really lagging with squats- I don't know what my max is or how to find out without potentially killing myself, but right now I'm doing 3 sets of 8 at 110, 110 and 120 each, at a body weight of a little under 190, which I understand is pretty subpar.

If you can use a squat rack that has safety bars you can max out with minimal risk (bad for not withstanding) . If you fail just sit that thing down and you're good.

i pulled a muscle in my lower back/upper butt zone a while ago and then aggravated it later. so i've been doing kind of a light versh of one of the starting strength workouts:

A:
goblet squat 3x12
dumbbell overhead press 3x10
one-armed deadlift 3x12

B:
goblet squat 3x12
weighted push-up 3x10
back extension 3x10
pullup 2xF (usually ~4)

weights all between 25 and 45

i pulled it benching, fyi ¯\_(ツ)_/¯

i've messed my back up benching in the past too. for me i'm pretty weak at bench press for my size anyways. I think it's just one of the lifts that most guys do a lot growing up through sports or whatever but i never really lifted much at all until the last few years.

one-armed deadlift ? i'm gonna try those.

i worry about not being able to get the bar up on the last rep and getting trapped too much to do my real max so usually stick to the chest press and (less so) pectoral machine

sometimes apparently called the "suitcase deadlift" lel

i do them alternating hands so it's kind of 3x(2x6)

did y'all see this?

http://the-toast.net/2014/06/24/beauty-tips-classic-hollywood/

lol

i am SICK of DUDES in the GYM

DUDES gettin PUMPED UP

yeah dude god

got a new favorite crazy guy whose possible mental off-ness will probably preclude him being a regular -- don't mean to shame here but i have noticed that men (always) with outsize gym personal habits don't have much month-over-month staying power (with some exceptions, sadly)

i say mental off-ness cos i really can't imagine doing what he does while being fully attached to consensus reality. older guy, white, 50s, wears a skully. he does a few reps of something or other, often isolation work on machines, and then strides over to the mirror and admires either his stomach (by lifting shirt up to nipples) or his legs (by lifting the legs of his shorts up to his crotch. he's not in great shape.

one day i also saw him get up out of his machine, walk to an open area and do a couple really rickety-looking karate spin kicks, complete with HI YA! sounds. the first time i figured it was a one-off thing out of excitement at being so alive, but he just kind of kept doing them whenever.

that's amazing

sorry i'll try and save the karate kicks for home. should have said hi to me at least goole

I wish I shared your optimism about gym weirdos' staying power. My gym is frequented by the worst fucking grunter of all time- and not just grunts, either, he's expanded his repertoire to moans, barks, and full-on Pacinoriffic HOOAHs, and pulls out one of them when exhaling on EVERY REP of EVERY EXERCISE. Even his warmup sets.

Also, just had my first (supervised) indoor climb session today and holy shit, so fun! I'm going back next week to get my belaying certification (and as often as I can in the interim) and I'm thinking about taking their short bouldering class to have something to do without a belaying partner.

the most insane gymdude at my uni gym is this guy who always has headphones and raps really loudly and quickly like bizzy bone, does a few rabbit-quick reps with shitty form slamming the weights as loudly as possible, and doesn't clean the machines or put anything back once he's done. fucking asshole.

xp you're in for a world of awesome times and friendly gym folks

the other day there was a guy on the treadmill watching tennis and saying "C'MON SON!" periodically. he doesn't bother me though. it's the guys that hog the bench press.