thread of getting sw0le

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ok I'm never opening this thread again

sug sug sputnik (seandalai), Thursday, 25 October 2012 00:29 (nine years ago) link


Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 00:29 (nine years ago) link

He would do well in a hunter-gatherer-type of society.

Van Horn Street, Thursday, 25 October 2012 00:29 (nine years ago) link

Nah. He'd lose muscle mass like crazy in a hunter-gatherer society, cuz hunting is only a marginal source of protein and calories in such societies.

Aimless, Thursday, 25 October 2012 00:31 (nine years ago) link

Plus if he tried to run he'd just tip over.

Gary Mayonnaise (Old Lunch), Thursday, 25 October 2012 00:53 (nine years ago) link

all his gym equipment would just be rocks

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 00:54 (nine years ago) link

karl malone to thread

all mods con (k3vin k.), Thursday, 25 October 2012 01:01 (nine years ago) link

The navel on that guy is ugly as sin.

Aimless, Thursday, 25 October 2012 01:22 (nine years ago) link

Never done this, but I think it would be... relaxing? Does that make sense? De-stressing, anyway.

Is it supposed to be combined with cardio in particular ways?

Could I do it at home without practicing with a trainer at a gym first, or would that inevitably lead to screwing up?

ljubljana, Thursday, 25 October 2012 01:28 (nine years ago) link

is this any weight lifting or only free weights, olympic lifts?

乒乓, Thursday, 25 October 2012 01:31 (nine years ago) link

it's just getting sw0le

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:33 (nine years ago) link

kk *getting sw0le*

乒乓, Thursday, 25 October 2012 01:35 (nine years ago) link

i got this book called the new rules of lifting for women and i finished stage 1 but instead of moving on i decided to keep working on basic things and doing things i want to do. i did it at the gym. i think there are limited things you can do at home but not all of it. ljub aren't you in school? you have a gym! it's best to have access to barbell and heavy dumbbells. it is very de-stressing. you don't have to do cardio. it's like how you are supposed to feel after yoga but not bored. i did not use a trainer. it only felt awkward for a few times then i started to not give a shit about looking dumb. my gym is all gays anyway. i watched some youtubes about how to do stuff.

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:38 (nine years ago) link

um what's the difference betweengetting sw0le and getting swOle? and which one is easier to accomplish if I'm not the bodybuilding type? swole with an O sounds like it might be more work.

and yet (unregistered), Thursday, 25 October 2012 01:38 (nine years ago) link

one is on i rate everything, one is for a general audience

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 01:41 (nine years ago) link

Nilmar Honorato da Silva, Thursday, 25 October 2012 01:48 (nine years ago) link

xp yeah, I'm in school, but the gym is kind of far and I'm too stressed out to make it a priority to get there. Home I might actually do. 'Like yoga without the bored' is exactly what I'm after.

ljubljana, Thursday, 25 October 2012 03:05 (nine years ago) link

frank yang appreciation the2ad

dylannn, Thursday, 25 October 2012 03:38 (nine years ago) link

(╯︵╰,) RIP (am0n), Thursday, 25 October 2012 05:06 (nine years ago) link

that's me

Online Webinar Event for Dads (harbl), Thursday, 25 October 2012 11:35 (nine years ago) link

Mark Rippetoe's Starting Strength Routine:

*note the dip/chin isnt in the original program

Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.


Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B


For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Assistance work:

Most people cant get it through there head that compound lifts also work your arms Plenty and always Insist on direct arm work. As quoted by Madcow2, “Don't **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.” If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.


As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.

What you do is you ramp your weight up to your working sets.

For example:

2x5xbar (sets x reps x weight)

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

The Lifts:

**Used references and quotes from Madcow2 and**

Barbell Squat: These should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for sh!t. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed).

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE AT LEAST PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position.


To be honest ATG (Ass to the Grass) squats work the best IMO. What you do is you go ALL the way down until your hamstrings touch your calves and keep the same Olympic squat form.

Barbell Deadlift: Each rep is deweighted fully on the floor. No touch and go. This is called the 'dead'lift because the weight is 'dead' on the ground. You can touch and go warm ups but that's it.

This is a very complicated exercise so here is’s detailed instructions on this lift.

Flat Barbell Bench Press: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

Standing Barbell Military Press: Standing overhead presses. Supporting weight overhead is a fundamental exercise and stimulates the whole body.
Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

Bent Barbell Row: Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable).

Power Clean:

Chin-Up: Hold the chin-up bar with a supinated grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats.

Dip: Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight.

The Diet:

If you are bulking, which is what people usually do on this program, you need to be eating like there is no tomorrow. 3000-4000 calories a day. Make sure you get 1 to 2 x your bodyweight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Also look into getting a PWO shake for post workout to get some carbs DIRECTLY into your system when your done lifting. Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains.

1. What are ATG Squats?
ATG is short of Ass To Grass. It means a full squat. Go as low as you can go.
Squat depth is extremely important and makes a huge difference in your development. Going deeper is more uncomfortable and difficult, but by far more beneficial. Not only does greater depth require greater muscle fiber recruitment, which means greater overall training benefits, but the degree of squat depth strongly influences the loading of the different hip and torso extensor muscles and stabilizers.
Hamstring flexibility and structure will ultimately decide how low you can go without your lower back rounding under (which is VERY bad bad bad). Each person's structure will differ, so what is "ATG" to one may not be ATG to another. Ultimately, you cannot control your structure, but you CAN control your flexibility, so ensure adequate hamstring flexibility to maximize benefits, range of motion, and safety.

2. I've got large legs already. Do I really need to squat?
Yes. You need to squat. Squating will stimulate growth in the whole body given that the leg muscles are so big. If you take the squats out, then this isn't Starting Strength anymore.
Still not convinced? Read this

3. I work out at home. I don't have a squat rack. How can I do this routine?
You need to be able to squat. This is the single most important thing in the program. Get a part time job to make enough to buy a squat/power rack or gym membership.
Without someplace to squat you absolutely cannot do this program.

There is also an alternative if you've already got a bench. Did you consider grabbing the barbell from the back of your bench? You may need to re-arrange your home gym, but you may well be able to squat from behind your bench setup.

4. Do I need a belt?
No. You shouldn't need a belt. A belt will take away from the natural 'core' belt that we're all equiped with. If you wear a belt, you'll become more reliant on this and your core muscles will not get a workout.

Later in your training, you may need to use a belt, but for now, part of "Starting Strength" includes "Starting your Core Strength" to prepare you for your further training.

5. I know this is mainly for building strength and mass. Can I do it while I cut?
Newcomers can frequently add muscle so rapidly that, with a clean diet, they will lose bodyfat as if they were cutting. Also note, cutting typically involves an abundance of cardio, which will be VERY detrimental to gains. Younger fellows especially will probably be able to get away with zero cardio while on this program, and will notice a substantial fat loss.

Cutting is more about changing your nutrition plan, not your lifting routine. One is going to find it very difficult(if not near impossible) to gain size on a cut, however strength gains on a cut can(and should) occur. In order to gain size you need to a) eat a caloirc surplus, which during a cut one is obviously not doing b) progess in the weight you use, which "Starting Strength" will take care of.

In order to gain strength you need to:
a) progress in the weight you use, which again "Starting Strength" should accomplish.
b) become more neurually efficent
c) obviously progress in the weight you use.

However, you DO NOT need to eat a caloric surplus to gain strength, it just makes it easier to gain strength if you do eat at a calories surplus, but again you DO NOT need to do so.

6. My arms are small, and there isn't any direct work for the arms. Can I add in some curls?
Your arms will still get worked through every day through the Bent Over rows (or PowerCleans) and with pressing and pulling motions.

Do NOT add any arm work for AT LEAST the first 2-3 weeks. At this point in time, you can add in dips and chins on alternating workouts, 2 sets of 8 reps (Add weight if needed).
As your workload increases, you can add a 3rd set and more weight to keep your repetitions at 5 reps per set
Note: According to the book Starting Strength, this additional work is not included.

7. It seems like I'd have this all done within 10 minutes of walking into the gym. Is that all there is to this program?
Yes. That's it, but you need to take into account that there are warm up sets. Overall, this workout should take you around 45 mins to complete, which is ample for a workout.
The amount of time you spend lifting really doesn't matter all that much. All the matters is if you are progressing in the weight you use as often as possible(ie; adding weight to the bar, which is the goal of "Starting Strength").

8. I keep hearing different opinions of how to progress. Do I need to increase EVERY workout?
That's right. The intention is that you start light. You should be able to add 2.5% of each lift every workout. However, if you feel it was heavy for you then do the same weight next time. It's recommended that you do this only to a maximum of 3 workouts in succession. If you're still having trouble, then you'll need to reset for this weight.

Keep in mind that adding repetitions is also progress. If you try 100 lbs and get 5, 5, and 3 repetitions on your 3 sets, then next workout, you try 100 again. As long as you get 5, 5, and 4 (or 5), then you are progressing. Adding weight to the squat on a weekly basis is a must, however. There should be no reason to go 2 consecutive weeks using the same weight.

9. Why is there only 1 set of 5 for deadlift? Surely that's wrong
No. Again, these are the working sets and don't include warm ups. Deadlifts are a very intense exercise for the body, and is ample in conjuction with the squats being done.
Trust the program as it is. Mark Rippetoe has the knowledge to create it. Have faith and trust that it will work for you.

10. What is a good rest interval?
As for the rest interval, Rippetoe suggests 1-2 minutes for the worksets, with no rest needed for warmups You can take up to 3 minutes for the heavy sets, depending on how you feel.

11. I think I hurt myself doing the squats. The bone at the top of my neck is sore

1) Use the closest grip on the bar you can use comfortably. This forces your upper back, delts and traps to tighten up and support the bar better.

2) Make sure your elbows are BEHIND the bar, not underneath the bar. This takes strain off your wrists and helps ensure your delts, traps and upper back muscles are flexing nice and tight during the squat.

3) Do NOT NOT NOT look up! This is ridiculous! This forces your upper body to lean forward slightly as it will naturally put the bar off center. Just look forward, i.e. neck in a "neural" position. If you were to stick a grapefruit underneath your chin and hold it there for the duration of the squat, your upper back and neck would maintain proper alignment. You'd also look liike a jackass, but that's beside the point.

12. What angle rows are we talking about here, is 45 degress ok that is what I usually do with bent over rows.
[kethnaab] ideally, rows will be done with your body parallel to the floor.
Go here and wade through to the bottom where I describe (and post a nifty pic) of how to do the row properly (known as "Pendlay rows" or "JS Rows"

13. So, if i do the Rippetoe's program, and eat a lot of protein and all those calories, wouldn't I get fat, instead of gain muscle? all those calories kind of a lot.
As commonly seen, "Lifting builds strength, eating builds muscle". If you ate all those calories while you sat on the couch and didn't lift weights, then yes. However, given the workload of this program it will assist with building muscle

Age and, of course, metabolic rate, play a role. Typically, a skinny teenager will be able to eat anything and everything he sees, as long as he is lifting with this program. The eating will fully support the training. Chubby teens or older people will obviously need to cut back a bit on the caloric info, and as mentioned earlier in the cutting question, a clean-eating trainee can gain a significant amount of strength and muscle mass while burning bodyfat, and cardio won't necessarily be required.

14. How long do I do this program?
You continue doing it until you stop progressing.

15. I know my 5RM for each of the exercises. Do I just start with that?
No. It's intended that you start light, and that you shouldn't even KNOW your 5RM. If you do, then you can safely start with 70% of your 5RM, and start progressing from there. Yes. It will seem light, but you'll be lifting your 5RM (and more) before long as you're adding every workout

16. I'm not in the US. How can I buy the book?
You can try I'm in Australia (Short One), and I've been informed and seen that the cost to Australia isn't too bad. 11.98USD (as of 20-Jun-2006) for one book. Cheaper if you buy more than 1 book

18. Is doing cardio ok with this program?
It's fine to do moderate cardio with this program.
Note: Beginners will build enough muscle with a clean diet that that fat will be burnt with minimal to no cardio.

19. I see lots of people saying PR!!! what does PR stand for?
Personal Record.

20. Is taking creatine and an NO ok with this routine? such as cellmass and NO-xplode?
It's fine but it likely won't make much difference. The most important thing is to be eating a lot of quality nutritious food. Diet is the big factor, supplements are a very small factor and not at all necessary.

21. Is it ok if I do militaries seated?. I have a low ceiling and I'll punch a hole in the ceiling if I do.
It is recommended that you do them standing up as it will give your core a workout as well stablizing.
However, if doing them outside/elsewhere is not an option then doing them seated is better than not doing them at all. If you have to do them seated be mindfull of your form so that you don't turn it into an incline press

22. Do I have to do the workouts on Mon, Wed, Fri?
The requirement is 3 nonconsecutive days each week. The exact days are up to you.
You don't have to do it on Mon, Wed, Fri. You can do Tue, Thu, Sat, as long as you're having at LEAST 1 day rest between each workout. If you can't manage this, then the program is not right for you at this point in time.

23. My calves are lagging. What exercise can I do to bring them up?
If you're not already doing the Power Cleans with this routine, you may wish to consider doing them, as doing PowerCleans properly encourages the use of the calves
Squats will work your calves too, and as all pro is quick to point out. "Have you ever seen a powerlifter with small calves?"
I started the program this week, and am looking forward to the strength gains that are bound to come.

A couple of things I've learned sofar:

It's always a good idea to do a warmup that closely resembles what you're about to do for the main part of your workout session. In this case, the strength session, we want to start off with bodyweight or lightweight excercises that mimick the excercises that are about to come, and work up to our 50-90% max. This is not set in stone, if you want to do burpees, pullups and squat-jumps as your warmup feel free to do so.

Most people however, including BlessedSamurai (to name a familiar name ) and other strength and conditioning coaches, do something similar this:

1x8 Bar
1x6 50%
1x4 70%
1x2 90%
3x5 100% (Work Set)

Rest periods:
Keep the rest periods between 60-120 seconds, you can get away with 60 seconds or less when the weights are still light. As the weight increases you might want to add to the rest times aswell. I'm with Chad Waterbury on this when he says keep the rest periods low for strength and muscle gains.

Originally Posted by Chad Waterbury
I define short rest periods as any time less than two minutes between sets. The antiquated 3-5 minute rest periods recommended in every ****** newsstand muscle mag made me incredulous. As it turned out, my instincts were right on target.

My empirical evidence has shown that short rest periods will lead to a great hypertrophy response. In other words, five sets of ten reps with 60 second rest periods will induce more hypertrophy than five sets of ten reps with three minute rest periods. An even better option is to utilize short rest periods with low-rep (1-5 repetition) training parameters. This is precisely what 50% of my ABBH program is based on.

If you keep the rest periods short, you’ll stay more focused. In addition, you’ll keep the nervous system revved up, and you’ll get out of the gym quicker. For certain trainees who only seek maximal strength increases, shorter rest periods are still possible by alternating between opposing muscle groups (antagonist training).

Bottom line: If you seek hypertrophy, keep your rest periods under two minutes. It’s preferable to utilize a 60-90 second range when training more than six sets at a load greater than 80% of your 1RM.
Extra excercises: (Accessory Work)
Again, the accessory work isn't set in stone, but it's a good bet to add chins and dips with a set/rep range that you're comfortable with. I'm using 3x3 for pullups and adding 1 rep every week, I'm also doing GTG for pullups on a daily basis so I kept the workload low.

The program calls for either Rows or Snatches, you might want to do both, so here's what another forum member did:
Originally Posted by Tad_T
Workout 1

Core lifts
Squats = warmup then 3 x 5
Bench = warmup then 3 x 5
Deadlift = warmup then 1 x 5

Accessory Work
Dips = 3 sets
Pendlay rows = warmup then 3 x 5
Abs = 3 sets

Workout 2

Core lifts
Squats = warmup then 3 x 5
Overhead press = warmup then 3 x 5
Power clean = warmup then 3 x 5

Accessory work
Pullups = 3 sets
Abs = 3 sets

carne asada, Thursday, 25 October 2012 13:12 (nine years ago) link

What's going on itt?

I'm kinda swole and looking for a community.

(*・_・)ノ⌒ ☆ (Je55e), Thursday, 25 October 2012 15:30 (nine years ago) link

it's about lifting heavy shit

carne asada, Thursday, 25 October 2012 15:37 (nine years ago) link

do your squats and deadlifts yo

carne asada, Thursday, 25 October 2012 15:39 (nine years ago) link

i do something pretty much like what carne asada posted there

goole, Thursday, 25 October 2012 15:40 (nine years ago) link

i drink a lot of whole milk but that "gallon a day" business is crazy

goole, Thursday, 25 October 2012 15:41 (nine years ago) link

i hit a PR last week! overhead press 100lb 3x5

goole, Thursday, 25 October 2012 15:42 (nine years ago) link

did 2x2x2x2x2 of heavy box squats yesterday

carne asada, Thursday, 25 October 2012 15:43 (nine years ago) link

Milo z. to thread he knows what's up

carne asada, Thursday, 25 October 2012 15:46 (nine years ago) link

if you get annoyed by old dudes with wack form and young dudes doing curls, this thread is for you

goole, Thursday, 25 October 2012 15:48 (nine years ago) link

if you get annoyed by people who don't squat past horizontal and put that foam roller thing on the bar, this thread is for you

caek, Thursday, 25 October 2012 16:24 (nine years ago) link

my squat is good, my overhead press is feeble.

caek, Thursday, 25 October 2012 16:25 (nine years ago) link

also my row form is pretty awful (via hilarious flexibility)

caek, Thursday, 25 October 2012 16:25 (nine years ago) link

strict OHP always makes me feel so weak because i want to dip at the knees and get a little jump in.

carne asada, Thursday, 25 October 2012 16:31 (nine years ago) link

about 6 months ago i could not even do an air squat to depth without falling over but my squat is pretty good now

carne asada, Thursday, 25 October 2012 16:34 (nine years ago) link

are u guys gonna beat someone up

(╯︵╰,) RIP (am0n), Thursday, 25 October 2012 16:36 (nine years ago) link

too old to get swole, but I support this thread

watch that lower back position, y'all

Brad C., Thursday, 25 October 2012 16:47 (nine years ago) link

i am not getting sw0le, but i am getting fat. maybe i can get fat and sw0le.

toto coolio (clouds), Thursday, 25 October 2012 16:51 (nine years ago) link

Yes im always super deliberate on my lifts for fear of messing up my back xp

carne asada, Thursday, 25 October 2012 17:13 (nine years ago) link

I'm just lurking here bc I'm somewhat interested, though I can barely lift my groceries

set the controls for the heart of the sun (VegemiteGrrl), Thursday, 25 October 2012 17:16 (nine years ago) link

also bc cheering on harbl :)

set the controls for the heart of the sun (VegemiteGrrl), Thursday, 25 October 2012 17:16 (nine years ago) link

i knew i'd hit some kind of beginner threshold for sw0leness when i found myself enjoying mark rippetoe youtubes for an hour at a time

goole, Thursday, 25 October 2012 17:25 (nine years ago) link

haha otm

caek, Thursday, 25 October 2012 17:36 (nine years ago) link

I recently hired a personal trainer on a contract for a tremendous number of sessions to ensure my commitment to working out, and despite certain small wrenches in the works, it's starting off nicely and making me feel good about the mid-term future of my physical and mental health. Last time I had a trainer I was only half-assing it (drinking tons (not drinking at all now) skipping sessions, not really 100% in the game) but the cosmetic results still blew me away. That's not what I'm in it for, and body definition is gravy that will make the other benefits extra good.

(*・_・)ノ⌒ ☆ (Je55e), Thursday, 25 October 2012 17:56 (nine years ago) link

honestly part of the mental game with this for me was finally admitting to myself that yes, a strong minority motivation was 'cosmetic'

goole, Thursday, 25 October 2012 18:01 (nine years ago) link

goole congrats on being sw0le :)

seasonal hugs (upper mississippi sh@kedown), Thursday, 25 October 2012 18:02 (nine years ago) link

oh man i'm nowhere near my sw0le g0ls

goole, Thursday, 25 October 2012 18:04 (nine years ago) link

learning to do olympic/power lifts *correctly* (or so i hope) in the past year or so has been really mind-blowing. sort of a light turning on: "so THIS is what it's supposed to feel like." I actually enjoy squatting, dead-lifting, and all that now. and i pretty much gave up any exercise that doesn't work at least a few muscle groups at a time.

i go to the gym every 4th day (doing yoga on the 3 days in between) and try to pack in the protein and i've never felt better in my life.

ryan, Thursday, 25 October 2012 18:04 (nine years ago) link

getting under the bar is just well its very technical

fast elbows and a lot of flexibility, getting used to having the bar in that rack position with lower weight front squats helps some.

(•̪●) (carne asada), Tuesday, 1 February 2022 18:33 (eight months ago) link

this stuff is just as important as the lift mechanics if you want to improve your cleans

(•̪●) (carne asada), Tuesday, 1 February 2022 18:41 (eight months ago) link

smashing that subscribe button lol

hope he isn't a scientologist

Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 18:52 (eight months ago) link

fast elbows and a lot of flexibility, getting used to having the bar in that rack position with lower weight front squats helps some.

― (•̪●) (carne asada), Tuesday, February 1, 2022 1:33 PM (thirty-seven minutes ago) bookmarkflaglink

im decent on the front rack positioning, im im sure i could get better but i feel at this point its really more about timing the shrug for me, like often i dont even really start the process of getting low, sometimes i do it and it works fine feels good, but then a lot of the time as i go heavier instead of getting the shrug in i just very briefly time travel and im standing nearly straight up with the bar at my shoulders having done a power clean, i think ill get it its just a matter of training the sequence so its natural, i always just did power cleans before, ive only done a few sessions where im trying to do a good actual clean

lag∞n, Tuesday, 1 February 2022 19:20 (eight months ago) link

sounds similar to where i'm at. i think at one point i was getting better because i got how the bar bouncing off your thighs is actually just your hips extending. the hip extension is what i have a hard time with i think.

Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 19:24 (eight months ago) link

geez looking at my old spreadsheets in 2016 I hit 270lb clean & jerk PR and i weighed about 215. age and injuries really really take their toll!

(•̪●) (carne asada), Tuesday, 1 February 2022 21:41 (eight months ago) link

that is fn burly bro, nice

lag∞n, Tuesday, 1 February 2022 22:00 (eight months ago) link

bet you were eating a lot of ...... carne asada

Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 22:03 (eight months ago) link

been back at the gym this last week for the first time since early November - got covid, then gyms closed here due to covid. did leg day yesterday and had to take 20lb off my squat and then could do one less set of 6 and I am hobbling like an old man today.

《Myst1kOblivi0n》 (jim in vancouver), Thursday, 3 February 2022 23:44 (eight months ago) link

glad to be back at it tho

《Myst1kOblivi0n》 (jim in vancouver), Thursday, 3 February 2022 23:45 (eight months ago) link


Tracer Hand, Thursday, 3 February 2022 23:46 (eight months ago) link

squats after a break are no joke, takes me 3 days to walk normal again

Nedlene Grendel as Basenji Holmo (map), Friday, 4 February 2022 00:00 (eight months ago) link

always nice to be back though, have fun

Nedlene Grendel as Basenji Holmo (map), Friday, 4 February 2022 00:03 (eight months ago) link

How do I shot kettleball swings; I can’t face sorting thru YouTube on my own

mom tossed in kimchee (quincie), Friday, 4 February 2022 02:07 (eight months ago) link

Really need to focus on abs and hips action, which is used for jumping ponies way more than any quad/other leg action.

mom tossed in kimchee (quincie), Friday, 4 February 2022 02:08 (eight months ago) link

And glute action obv

mom tossed in kimchee (quincie), Friday, 4 February 2022 02:09 (eight months ago) link

goblet squats? i find them very satisfying

Tracer Hand, Friday, 4 February 2022 08:08 (eight months ago) link

my cleans are ok and improving

the jerk i had to learn from scratch since i've never really done it before. but with light weight i'm getting it.

at this rate i'll be able to put together a decent clean and jerk by the spring.

Nedlene Grendel as Basenji Holmo (map), Thursday, 17 February 2022 15:09 (seven months ago) link

i always seem to bang up my right shin so have to wear long socks or tights when i do them

Nedlene Grendel as Basenji Holmo (map), Thursday, 17 February 2022 15:10 (seven months ago) link

one month passes...

hey gym buds, I'm helping a friend of mine start gymming. he's been at it for a month and is frustrated w his lack of results, but I think there are a lot of ways he could improve his routine and start seeing some real #gains. this is his current routine, I believe it's all machines and no free weights:

20 min cardio, 15% incline. 3.5mph

bicep curls, 4x12, 25lb
tricep press: 4x12, 70lb
lateral raise: 4x12, 15lb
row: 4x12, 55lb
pulldown: 4x12, 55lb
chest press: 4x12, 25lb

his goals are muscle growth/improved physique, and with his current schedule his only available gym time is 3 days on and then 4 days off which I know is tricky bcz you're supposed to have rest days, etc. so my questions are:

  • what is the best workout format for him? like a 2-day weight lifting split w a day of cardio btwn them? or a 3-day split 3 day sin a row w a bit of cardio each day? no cardio?
  • should his reps be 3x10 instead of 4x12?
  • what else?

Stevie D(eux), Wednesday, 30 March 2022 21:45 (six months ago) link

a month is not too long especially considering when youre just starting youre building your capacity and just figuring stuff out, theres no real right answer to any of this stuff people do all sorts of things that work but imo lifting heavier with fewer reps is an easier way to get a good pump on just because its less physically painful and psychologically tedious, also he should consider using free weights they are better and more interesting you can watch youtubes to learn how to do cool lifts such as the squat and the bench press, a classic schedule is doing upper body lifts one day and lower the next so that youre giving the muscles you worked the day before time to recover which is where the benefits mostly happen, doing a lil cardio before lifting makes sense to me as it helps you warm up, also he should recognize the benefits of exercise aside from getting swole and try to enjoy going to the gym otherwise its all pretty hopeless, or do yoga instead idk

lag∞n, Wednesday, 30 March 2022 23:36 (six months ago) link

agree, also i think 12 is just too many to have fun when you are starting out. it takes a lot of endurance and you cannot see yourself getting stronger as quickly and will end up doing bad reps. 6-8 is nice imo. also y he hate legs?

towards fungal computer (harbl), Thursday, 31 March 2022 00:29 (six months ago) link

A month is very little time. Muscles only grow so fast and fat only gets burned so fast. There's also questions of what kind of physique he's starting from and what his diet is (they say "six packs are made in the kitchen, not the gym").

People mix up getting lean with getting strong/big -- if you are low bodyfat, you look more "ripped/shredded" but that's as much a function of diet as anything (you can look "ripped" with pretty modest muscle development if you are low bodyfat, whereas a very strong, muscular guy with higher body fat can tend to look more tank-like or even fat, depending on BF percentage)

Generally, I am not a fan of machines - although the cable-based ones that allow a freer range of motion have some uses (i.e. I am against the ones where your range of motion is more or less on a pre-determined track). You get so much more muscle engagement from the full range of motion that comes from dumbbells, barbells, kettlebells, bodyweight exercises, or even cables. Maybe a trainer would say that the machines are ok for an absolute beginner, idk.

I agree with fewer reps/more weight, but it's a little hard to say how much weight/how many reps without knowing how hard those sets are for him.

He really needs some leg, hip, and core stuff in there. Planks, kettlebell swings, goblet squats, mountain climbers. Don't waste time on leg press machines and shit like that, they're complete bullshit.

A trainer would be ideal if he can afford it, not only to maximize workout but to learn form and avoid injury.


longtime caller, first time listener (man alive), Thursday, 31 March 2022 01:39 (six months ago) link

this is all v v helpful! based on my own exp if he’s working out hard enough to be sore the next day it’s prob gonna be a slog to have 3 consecutive gym days w a proper 3 day split so I am thinking maybe a 2-day split like the one mentioned above and then maybe like a lighter day btwn them?

Stevie D(eux), Friday, 1 April 2022 17:16 (six months ago) link

yeah thats prob what id do, im pretty lazy tho

lag∞n, Friday, 1 April 2022 17:21 (six months ago) link

i agree w harbl on the reps - fewer, but more weight

agree w lagoon and man alive about whole-body compound lifts. that should be days 1 & 3 imo.

the middle day could be what man alive's suggesting in terms of mountain climbers & planks - high rep body-weight exercises to strengthen the core

something like:

day 1: stretch, squats, deadlifts, stretch
day 2: stretch, plank, kettlebell shenanigans, burpees etc, stretch
day 3: stretch, bench press, dips, pullups, stretch

Tracer Hand, Friday, 1 April 2022 20:53 (six months ago) link

12 reps is fine for hypertrophy as long as there are enough reps that are close to failure as far as I can tell from my bro science research

《Myst1kOblivi0n》 (jim in vancouver), Friday, 1 April 2022 20:56 (six months ago) link

also not too much cardio before a lifting session. you don't want to tire yourself out for the lifting. a quick warmup is fine, or doing cardio after

《Myst1kOblivi0n》 (jim in vancouver), Friday, 1 April 2022 20:57 (six months ago) link

FWIW, when I was barbell lifting I heard over and over again from credible sources "all you need is the lifts, don't bother with the other stuff." And I listened, over and over again, yet my body told me that was bullshit over and over again. A sedentary lifestyle plus lifting really heavy weights 3x a week and nothing else is not really the ideal way to be in shape, or even to be strong. I always felt better when I also mixed in other stuff, and it helped with mobility for lifting.

longtime caller, first time listener (man alive), Friday, 1 April 2022 21:02 (six months ago) link

haven't been able to go to the gym this week after being used to lifting 5 times a week and it feels terrible

《Myst1kOblivi0n》 (jim in vancouver), Friday, 1 April 2022 21:03 (six months ago) link

throw sled training in if you can, I am sledding all over the gym in a weird pattern these days

Bongo Jongus, Friday, 1 April 2022 21:14 (six months ago) link

it doesn't have to be some insane amount of weight at 6 i just think a beginner doesn't know how much to do and 12 is a lot. when it's too easy you can go up. going up in weight when you are doing 12 is more difficult. i like to leg press btw

towards fungal computer (harbl), Friday, 1 April 2022 22:19 (six months ago) link

i also like to leg press :(

Stevie D(eux), Saturday, 2 April 2022 00:27 (six months ago) link

a squat to clean to overhead press with some dumbbells or kettlebells is a really good way to activate a lot of muscle in one lift, could be efficient in a two-three day split.

if he's not used to a barbell i would suggest doing compound lifts with dumbbells/barbells - more forgiving wrt form and i feel like the increased range of motion is helpful for getting a mind muscle connection.

cable exercises are great for back imo

just a few random thoughts

the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:09 (six months ago) link

oops i mean compound lifts with dumbbells/kettlebells

the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:10 (six months ago) link

some kind of lunge is a good idea

the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:12 (six months ago) link

if he wants to look more athletic, jumps are good to do, burpees as suggested and "ice skaters", frog jumps, lunge jumps, that kind of thing, maybe some axe chopping movement with a band, something that involves a twist. two days weights one day power bodyweight and conditioning stuff. tracers split is good. though for day one i'd suggest

squat-clean-overhead press with dumbbells/kettlebells, let's say 5 sets
lunges, 4-5 sets
cable face pulls 3 sets

the other weight day:

bench press (dumbbells/kettlebells), 4 sets
rows (dumbbells/kettlebells), 4 sets
cable pull downs, 3 sets

the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:26 (six months ago) link

one month passes...

hello asp1ring sw0les

i threw $10 at casey johnston for her ebook LIFTOFF, and to pay her a little for the nice articles she's written over the years

it's good! in effect it's kind of a "pre-Starting Strength" ie for folks for whom pushups or unweighted squats are not trivial. there's a good starting progression in there.

i'm still rehabbing my knee, big setback in march when i got covid which had me on the couch for a while

goole, Tuesday, 3 May 2022 20:35 (five months ago) link

hey goole, nice to see you. still at it. still lifting heavy, still wish i could lift heavier, form is better than ever though (thanks yoga and core work). just got some knee high compression socks to keep from scraping my shins and rly excited about them lol.

the cat needs to start paying for its own cbd (map), Tuesday, 3 May 2022 22:28 (five months ago) link

since i moved to my new place i had to leave heavy weight behind, so i've been focused on movement and mobility -- moving around with kettlebells, integrating my physical therapy movements into my longer warmups -- and it's serving me really well i think.

i miss the feeling of "damn that's heavy and i picked it up," though.

BIG HOOS aka the steendriver, Thursday, 5 May 2022 17:35 (five months ago) link

one month passes...

get swoll

— catatonicyouths (@catatonicyouths) June 13, 2022

Muad'Doob (Moodles), Tuesday, 14 June 2022 13:29 (three months ago) link

one month passes...

^could have used a cw re: the r word and guns. also can i request sw0le positive or empathetic content itt only please? thanks.

sometimes you just know what's going on with someone when you watch them for a few minutes? this guy was working out with his girlfriend today and just like, the masculine performance going on was disturbing. the thing about dangerous toxic masc is it's not too cartoonish or outlandish, has to be subtle enough to be convincing. the woman he was with was so obviously cowed. yikes.

the cat needs to start paying for its own cbd (map), Saturday, 16 July 2022 17:57 (two months ago) link

I have switched cults and am only part time paying attention to the knee cult stuff and am now in the crawling around floor gymnastics cult, which has been a very good move in terms of biomechanically coordinating my upper and lower body together

Bongo Jongus, Saturday, 16 July 2022 20:26 (two months ago) link

i am definitely crawling-around-floor-gymnastics-curious. some yoga brushes that territory. i'm expanding my yoga practice lately and seeing immediate results in a lot of ways.

the cat needs to start paying for its own cbd (map), Saturday, 16 July 2022 20:40 (two months ago) link

i would like to do more bodweight power moves but i'm already doing a lot of other stuff and i wouldn't know where to start / what would give me the most bang for my buck.

the cat needs to start paying for its own cbd (map), Saturday, 16 July 2022 20:47 (two months ago) link

After a long time of not lifting in the gym but also not really having a consistent routine, I think I finally have something I can stick to for a while. I'm mixing in running because I read that research is pretty clear it's good for ADHD. So I'm basically doing a four-day split

Day 1: Pushups, mountain climbers, standing rear lateral raises, dumbbell arm raises, standing dumbbell rows, diamond pushups, plank (at least 3 sets of each)
Day 2: Run
Day 3: Dumbbell squats into shoulder press, kettlebell swings, dumbbell lunges, Kettlebell clean and press (5 sets of each except for the clean and press)
Day 4: Run

Just repeating that for a while,

longtime caller, first time listener (man alive), Thursday, 28 July 2022 02:15 (two months ago) link

I do miss the heavy weight sometimes. If I can stick to this for a while and really improve my squat mobility I may try to get back into the gym again. Heavy weights only was not really great for my physique and probably a little hard on my aging body, so I'm kind of glad I rediscovered a more holistic approach to fitness.

longtime caller, first time listener (man alive), Thursday, 28 July 2022 02:17 (two months ago) link

two weeks pass...

appreciate that

mh, Monday, 15 August 2022 02:58 (one month ago) link

one month passes...

glute-ham raises: so real

ꙮ (map), Saturday, 1 October 2022 22:10 (four days ago) link

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