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 (seven years ago) link


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

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

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

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

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

all his gym equipment would just be rocks

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

karl malone to thread

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

The navel on that guy is ugly as sin.

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

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

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

it's just getting sw0le

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

kk *getting sw0le*

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

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

frank yang appreciation the2ad

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

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

that's me

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

it's about lifting heavy shit

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

do your squats and deadlifts yo

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

i do something pretty much like what carne asada posted there

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

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

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

did 2x2x2x2x2 of heavy box squats yesterday

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

Milo z. to thread he knows what's up

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

my squat is good, my overhead press is feeble.

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

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

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

are u guys gonna beat someone up

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

also bc cheering on harbl :)

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

haha otm

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

goole congrats on being sw0le :)

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

oh man i'm nowhere near my sw0le g0ls

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

Lol yeah I can probably come up with a lot of uses for the 25lb sack of rice I bought.

The thing I always struggle with is how to work the upper back.

longtime caller, first time listener (man alive), Sunday, 15 March 2020 02:47 (six months ago) link

db row your kids imo

adam, Sunday, 15 March 2020 03:40 (six months ago) link

just when i started doing better in the gym the governor ordered all gyms (and bars and restaurants and theaters) closed effective 5 pm tonight. so this decision has been made for me.

anyway i thought of a couple more things. swiss ball hamstring curls and ab wheel. you can work up to the ab wheel with the ball. i don't have an ab wheel yet but might get one. bulgarian split squats to make up for the lack of heavy enough things in the house for two-legged squats. i just need to find something of appropriate height. chairs are too tall.

forensic plumber (harbl), Monday, 16 March 2020 18:37 (six months ago) link

I really wish netflix had exercise programming.

Yerac, Monday, 16 March 2020 18:39 (six months ago) link

tons of it on youtube

lag∞n, Monday, 16 March 2020 18:54 (six months ago) link

any you recommend with decent production value and legit people. I did the p90x and insanity videos like 3 times over but I would probably lose my mind if I had to do one of the routines again.

Yerac, Monday, 16 March 2020 19:23 (six months ago) link

ah, nevermind. I should actually get over my youtube irritation.

Yerac, Monday, 16 March 2020 19:28 (six months ago) link

Fitness Blender

mom tossed in kimchee (quincie), Tuesday, 17 March 2020 02:07 (six months ago) link

three weeks pass...

piano bench
25, 30, 35 dumbbells borrowed from parents

day 1
Shoulder press
During run: pull-ups

day 2
Push-up plank rows

day 3
Single-leg deadlifts
Bench press
Db rows


i am a horse girl (map), Tuesday, 7 April 2020 18:45 (five months ago) link

maybe some turkish get ups in there

i am a horse girl (map), Tuesday, 7 April 2020 18:47 (five months ago) link

one month passes...

WATCH: Protesters calling for gyms to reopen in Florida are doing squats and push-ups outside the Clearwater courthouse #Florida #COVID19

— WFLA NEWS (@WFLA) May 11, 2020

𝔠𝔞𝔢𝔨 (caek), Tuesday, 12 May 2020 01:08 (four months ago) link

I have to say that (1) I have been absolutely shit at working out at home but (2) I have also been rethinking my workout goals, maybe partly in light of eating differently because I eat all my meals at home and have to think more carefully about the amount of food I eat (especially at first when it was hard to get groceries). Suddenly it seems wasteful and strange to eat tons of extra calories just to reach maybe intermediate levels of "strength" that I don't actually use. I'd like to find a leaner way to be fit that doesn't require as much calorie consumption, and I feel like I'd probably wind up looking better too. I've lost bodyfat even with grossly inadequate exercise, and I think part of it is that I stopped consuming so much protein product.

longtime caller, first time listener (man alive), Tuesday, 12 May 2020 01:49 (four months ago) link


gbx, Monday, 18 May 2020 21:11 (four months ago) link

i want to go to the gym so bad

forensic plumber (harbl), Tuesday, 19 May 2020 00:15 (four months ago) link

sorry to be the shit who rubs it in but

my small gym is open w/ a scheduling app that keeps things under 20 people and i'm so happy about it

i am a horse girl (map), Tuesday, 19 May 2020 03:08 (four months ago) link

As someone who works from home, I'm aware of the danger of a sedentary workday, and I live on a pretty steep hill. Ive been trying to go out once an hour and do a figure of 8 loop of the block, which is 12 floors. I've managed 170 floors in a work day but usually average around 80-100. Its pretty good but I'm wondering for something like this how long should be looking to spend in peak zone and cardio zone, whats a good calorie burn per day

Now i've got in this habit I need to vary it up with some indoor exercises. Is 10 mins per hour a good approach, or is little and often not really counting?

cherry blossom, Tuesday, 19 May 2020 06:21 (four months ago) link

one month passes...

i went to the gym today. you have to make a reservation because they limit capacity, which is good for me because i will actually go on a schedule (they charge you if you don't show up!). it was very nice. i lifted some tiny weights and incline treadmilled. i'm gonna be sore. my head feels moderately clear for the first time in months.

contorted filbert (harbl), Saturday, 20 June 2020 22:25 (three months ago) link

oh my god! i don’t think my gym is open. but i haven’t checked. i’m gonna check!

Li'l Brexit (Tracer Hand), Saturday, 20 June 2020 22:27 (three months ago) link

6 weeks in the hospital, the weight flies off

the muscle as well alas

brooklyn suicide cult (Dr Morbius), Saturday, 20 June 2020 23:24 (three months ago) link

we can rebuild you! we have the technology!

Li'l Brexit (Tracer Hand), Saturday, 20 June 2020 23:28 (three months ago) link

itll be cheap, I didn't have much

brooklyn suicide cult (Dr Morbius), Saturday, 20 June 2020 23:33 (three months ago) link

noob gains

contorted filbert (harbl), Saturday, 20 June 2020 23:52 (three months ago) link

two weeks pass...

If I have maybe $100-150 to spend and a very tiny apartment without a bench or anything I could DIY into a bench, what are some good things to invest in for strength training at home? I am thinking push-up handles, resistance bands (probably the loop kind and not the handle kind but idk for sure), a yoga mat, maybe some gallon water jugs, but I'm not sure what else.

vision joanna newsom (Stevie D(eux)), Friday, 10 July 2020 14:40 (two months ago) link

pull-up bar and kettlebells are all i use

clouds, Friday, 10 July 2020 14:45 (two months ago) link

I want a pull up bar so bad but I bought one a few years ago and it did not fit any of the door frames in my apt :(

vision joanna newsom (Stevie D(eux)), Friday, 10 July 2020 14:46 (two months ago) link

was it the kind that hangs off the frame itself or one with the screw-in supports? mine is the latter and the width is adjustable to fit the door frame

clouds, Friday, 10 July 2020 14:48 (two months ago) link

it was the hanging frame one, i guess i could try a screw in one??

vision joanna newsom (Stevie D(eux)), Friday, 10 July 2020 14:50 (two months ago) link

they just feel sturdier to me -- one of my last apartments had the hanging kind and i didn't like using it but ymmv

clouds, Friday, 10 July 2020 14:51 (two months ago) link

i bought one of the fancy rogue ones that mounts into the studs above the door but it's so heavy there's no way i can hang it without another strong person to assist, which is difficult in quarantine!

adam, Friday, 10 July 2020 14:51 (two months ago) link

my fat ass probably couldn't do three pull ups at this point. so out of shape right now

(•̪●) (carne asada), Friday, 10 July 2020 15:05 (two months ago) link

one month passes...

hello everyone!

for $150, you can get:

a decently large backpacking rucksack that fits high and tight with a chest strap

sandbags, duct tape and bulk sand from a hardware store. weigh them out and wrap them up.

hope you all are well.

goole, Tuesday, 8 September 2020 17:46 (three weeks ago) link

NYC gyms are open, i figure rolling the dice w/ my physical health is worth the boon to my mental. feels good so far, is what i'm telling myself.

adam, Tuesday, 8 September 2020 19:27 (three weeks ago) link


i live in a podunk red state and my gym has been open since mid-may. i've literally gone every day since they re-opened. it's been a lifeline. its membership base is small and they've only let 10-15 people in per floor, you have to sign up w/ an app beforehand. i would be in a worse place without it that's for sure. and i'm lifting really well atm.

Give me a Chad Smith-type feel (map), Tuesday, 8 September 2020 20:03 (three weeks ago) link

my gym has been open since june at up to 50% capacity, it's fine if a little annoying to have to wear a mask. you don't have to put it on for cardio machines or "strenuous exercise," which doesn't provide any comfort to me in terms of covid prevention but the air circulation is very good, not like my old Y. my problem is being unmotivated and never really wanting to go there. i hate doing any exercise inside my house though.

contorted filbert (harbl), Tuesday, 8 September 2020 20:07 (three weeks ago) link

I decided not to buy a kettlebell during the rush in April and May and ... they have only gotten more expensive since, lol

lukas, Tuesday, 8 September 2020 20:19 (three weeks ago) link

i am on the wait list for a concept 2 rowing machine

contorted filbert (harbl), Tuesday, 8 September 2020 20:22 (three weeks ago) link

i've been squatting my large flower pots. they're not very heavy but it's the best i can do. i don't really have any place to put actual weights. my gym hasn't reopened.

Li'l Brexit (Tracer Hand), Tuesday, 8 September 2020 20:28 (three weeks ago) link

I inherited a Concept 2 when my brother moved across the country, the mental discipline to put up with such boredom is worse than the physical exertion.

Donald Trump Also Sucks, Of Course (milo z), Tuesday, 8 September 2020 20:32 (three weeks ago) link

lol i know, i used to row in hs and college so i've had some training in it, the longest i probably went was an hour, but i'm not practiced right now. it is indeed agonizing but would probably be good for my brain.

contorted filbert (harbl), Tuesday, 8 September 2020 20:38 (three weeks ago) link

there are a couple concept rowing devotees on this board iirc, i am tall with short legs and a long torso and have never found a comfortable position on those machines. would love to since my cardio is absolute trash right now.

my strength didn't evaporate as completely as feared. i'm hoping the body fat acquired during quarantine will melt into muscle with no other changes to my daily life. that's how a 39 year old body works right?

adam, Tuesday, 8 September 2020 20:42 (three weeks ago) link

i like rowing. milo i hope you give away your rower to someone who would appreciate it. those things are expensive.

i dream of owning one of the new manual treadmills some day. those things are monsters.

Give me a Chad Smith-type feel (map), Tuesday, 8 September 2020 20:44 (three weeks ago) link

as it is i'm back to running outside since it's cooling off.

Give me a Chad Smith-type feel (map), Tuesday, 8 September 2020 20:44 (three weeks ago) link

maybe the rowers aren't that much? idk. anyway it's awesome to say you inherited a nice thing thing and then say you hate it, love that energy.

Give me a Chad Smith-type feel (map), Tuesday, 8 September 2020 20:46 (three weeks ago) link

I use it fairly regularly, but that doesn't stop me from hating the process.

Donald Trump Also Sucks, Of Course (milo z), Tuesday, 8 September 2020 20:51 (three weeks ago) link

tbh they're made to be hated. they are pretty expensive but they last forever and they make the parts readily available if anything breaks.

contorted filbert (harbl), Tuesday, 8 September 2020 20:58 (three weeks ago) link

xp I've never gotten the endorphin rush/runner's high/whatever that makes cardio even mildly pleasurable, it is 100% means to an end (delaying death marginally).

I oil it... once a year? Other than that it's bulletproof. I upgraded the monitor to one that works with some bluetooth strap thing to monitor your heart rate and track workouts and promptly never used that feature again.

Donald Trump Also Sucks, Of Course (milo z), Tuesday, 8 September 2020 21:01 (three weeks ago) link

The last time I was in Best Buy in the Before Times they were selling some Peloton-like rower that showed you footage of rowing on a beautiful Alpine lake, which seemed crueler somehow.

Donald Trump Also Sucks, Of Course (milo z), Tuesday, 8 September 2020 21:03 (three weeks ago) link

Also it was $2500

Donald Trump Also Sucks, Of Course (milo z), Tuesday, 8 September 2020 21:03 (three weeks ago) link

i've been squatting my large flower pots.


𝔠𝔞𝔢𝔨 (caek), Wednesday, 9 September 2020 02:56 (two weeks ago) link

oh it looks prettty funny.

Li'l Brexit (Tracer Hand), Wednesday, 9 September 2020 07:27 (two weeks ago) link

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