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 (six years ago) link


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

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

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

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

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

all his gym equipment would just be rocks

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

karl malone to thread

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

The navel on that guy is ugly as sin.

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

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

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

it's just getting sw0le

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

kk *getting sw0le*

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

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

frank yang appreciation the2ad

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

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

that's me

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

it's about lifting heavy shit

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

do your squats and deadlifts yo

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

i do something pretty much like what carne asada posted there

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

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

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

did 2x2x2x2x2 of heavy box squats yesterday

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

Milo z. to thread he knows what's up

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

my squat is good, my overhead press is feeble.

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

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

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

are u guys gonna beat someone up

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

also bc cheering on harbl :)

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

haha otm

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

goole congrats on being sw0le :)

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

oh man i'm nowhere near my sw0le g0ls

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

NB: this does not apply to three-rep roidheads, but you can generally figure out which gyms cater to that clientele pretty quickly.

Three Word Username, Friday, 21 June 2019 21:12 (two months ago) link

map that's really fucked up! cannot believe the shit people try to pull in public

it would be really lovely if this thread morphed into a yoga thread! i've never done it myself. i've had people recommend it over the years, maybe as a way of telling me i need to relax idk...

goole, Sunday, 23 June 2019 21:16 (two months ago) link

though of course the yoga world is just as rife with creeps and scammers as the rest of fitness, isn't corepower basically a pyramid scheme?? how did you all navigate that world and learn what you needed?

goole, Sunday, 23 June 2019 21:24 (two months ago) link

I'm working on dialing in all the non-workout parts of my routine and so far this has meant a) buying an automatic food dispenser to try and train two rambunctious kittens not to wake me up at 5 AM every goddamn morning and b) sitting down for some hardcore Food Math; I'm trying to stick as close to my macros as possible and trying to tweak macro timings for the first time, with more carbs around the workout and more fats later in the day to try and promote satiety/better sleep. It's unbelievably boring and finicky but it at least led me to realize I should probably work out earlier, since I'm unwilling to give up my big oatmeal & strawberries breakfast and that's hard to fit into this scheme otherwise.

You guys are caterpillar (Telephone thing), Sunday, 23 June 2019 22:32 (two months ago) link

I am too impatient for yoga but when I do it regularly my posture becomes so good I feel like I am two inches taller. Also it's so much easier to sit with my legs completely together that I wonder if men manspread not because of a big ball problem but because they lack the flexibility and strength in those muscles.

Yerac, Sunday, 23 June 2019 22:47 (two months ago) link

it would be really lovely if this thread morphed into a yoga thread!


isn't corepower basically a pyramid scheme??

whoa, i've never researched yogas so i didn't know about this. there is one near my gym. what is this about? i'm interested in pyramid schemes

forensic plumber (harbl), Sunday, 23 June 2019 23:04 (two months ago) link

corepower has a class they do with weights i heard

lag∞n, Sunday, 23 June 2019 23:46 (two months ago) link

i'd have to look up what i read again but i think it was: they push people through their expensive chain of yoga teacher cert classes, dead-end for-profit ed tactics

goole, Monday, 24 June 2019 00:22 (two months ago) link

yeah yoga culture is kinda more fd up than other exercise things, but its all ultimately a similar mix of neurosis and commerce, doesnt mean u cant get a good sweat on tho right lol

lag∞n, Monday, 24 June 2019 21:43 (two months ago) link

Saw this at the gym today and... idek

— . (@labakasura) June 23, 2019

lag∞n, Monday, 24 June 2019 23:59 (two months ago) link

watch youtube video of how to do free weights start light until u have a feel for it f the machines theyre unhealthy, weights will help u tone up eating bad is not a huge impediment

― lag∞n, Thursday, June 20, 2019 4:23 PM (five days ago) Bookmark Flag Post Permalink

Yeah, in addition to youtube videos of how to lift things correctly, watching compilations of gym fails (like the one lagoon posted above) can be instructive in their own way. You can say to yourself: "here is what it looks like to not know at all what you're doing at the gym. I have at least watched a few videos about proper form and technique and will not be pulling any of this weirdo shit."

☮ (peace, man), Tuesday, 25 June 2019 11:35 (two months ago) link

careful tho some of those are pretty gnarly lol

lag∞n, Wednesday, 26 June 2019 21:32 (one month ago) link


i've been having some trouble with gym in 2019. more sitting (for some reason idk yet) at my new job location has made me stiff and i feel weaker. could be getting old. i had not gone in several days and went last night, just made myself do 5 things and leave. i did feel better but decided i'll just go do whatever i feel like for a while. don't push it, grandma. blehhhhh

forensic plumber (harbl), Wednesday, 26 June 2019 22:33 (one month ago) link

I am too impatient for yoga but when I do it regularly my posture becomes so good I feel like I am two inches taller. Also it's so much easier to sit with my legs completely together that I wonder if men manspread not because of a big ball problem but because they lack the flexibility and strength in those muscles.

― Yerac, Monday, 24 June 2019 8:47 AM (three days ago) Bookmark Flag Post Permalink

The answer to this is my own cult - Pilates. I'm just back into doing it after 6 months recovering from my snapped tibialis anterior tendon. I am less degraded than I though I would be and muscle memory appears to be strong. The challenge is persuading the instructors at my new studio to ramp things up more quickly. One, at least listens. They also seem to be members of a sub-cult, called Basi, which is much more hands on and breathing oriented but I'll stick with this studio till I move out.

There's a lot of work on hip flexors and abductors which (for me at least) are neglected and undiscovered muscles. You may be right about the man spreading thing.

American Fear of Pranksterism (Ed), Thursday, 27 June 2019 01:18 (one month ago) link

Finally broke my old best/bad form squat (180, I know, not great) with good form for 3x5- if I can keep up linear progression next week I'll finally squat more than my body weight for the first time ever

You guys are caterpillar (Telephone thing), Thursday, 27 June 2019 04:27 (one month ago) link

that’s awesome. don’t get too hung up on exact weight- it’s different for everyone. ones own body weight is a good benchmark.

beard papa, Thursday, 27 June 2019 05:09 (one month ago) link

c&jed a plate today, went up p easy, my form is still trash when i lift heavy tho just get no depth total power clean

lag∞n, Wednesday, 3 July 2019 01:21 (one month ago) link

its interesting when i started doing the lift it was blowing up my mid back and now its more hitting my shoulders, works i guess

lag∞n, Wednesday, 3 July 2019 01:22 (one month ago) link

Just missed the body weight squat- managed two decent sets of 190x5 at 192.5 and a third set of 3. Keeping the load the same for next week, but soon

You guys are caterpillar (Telephone thing), Wednesday, 3 July 2019 14:01 (one month ago) link

though of course the yoga world is just as rife with creeps and scammers as the rest of fitness, isn't corepower basically a pyramid scheme?? how did you all navigate that world and learn what you needed?

i started going to a studio where i knew one of the teachers already and it turned out to be a great place, my method was to just show up to level 1 classes (some of the instructors w/iyengar background were really helpful) and accept that i was going to be terrible at it and frustrated for awhile. but also i wish i had realized that if twisting or folding a certain way hurts your back, don't force it - used to manage to injure myself approx every 4 months when i first started. and now i just don't practice shoulder stand or any of the neck stuff at the end of class, i don't even work on headstand because of the neck strain - i don't care if the teacher says they're important poses, i will def hurt myself doing these.

been reading this thread thinking i should start lifting weights a little bit, my building has a gym but i avoid because i have no idea what i should be doing there and it's really intimidating! i take some pretty difficult vinyasa yoga classes multiple times a week & run occasionally, so it's like.. i don't really NEED to for general fitness but from just yoga i'm never going to get enough upper body strength to be able to do arm balances.

Дарья (daria-g), Thursday, 4 July 2019 14:57 (one month ago) link

yeah do it youll pick up lifting quick if youve done a lot of yoga, watch youtubes on high bar squat, overhead press and deadlift imo

lag∞n, Thursday, 4 July 2019 17:28 (one month ago) link

yes, it is nothing to be afraid of. do overhead presses and my favorite dumbbell bench press and one arm dumbbell row. the more often you do it the more your body just tells you what is the right thing, imo.

forensic plumber (harbl), Thursday, 4 July 2019 21:20 (one month ago) link

i wonder what exercises you'd want to do to make arm balances easier though? push-ups, dips & pull-ups?

cheese canopy (map), Thursday, 4 July 2019 22:35 (one month ago) link

I committed the cardinal sin of staying in the gym too close to closing time, on a holiday no less! Looking at the TV between sets of dips I overhear someone saying "He's just fucking sitting there, watching Spongebob"--wait, I'm watching Spongebob! Panicked look around the room, it's deserted and 3 minutes to closing time and I've never hustled out faster or avoided eye contact with the staff more studiously.

Dan I., Friday, 5 July 2019 04:50 (one month ago) link


lag∞n, Friday, 5 July 2019 05:07 (one month ago) link

Yeah, there's no crime in going to the late shift, but you are definitely going to be judged on the efficiency and intensity of your workout by tired staff.

Three Word Username, Friday, 5 July 2019 11:19 (one month ago) link

getting yoked u guys, think im eating like 2x ad much as i was before i started lifting again

lag∞n, Wednesday, 10 July 2019 02:28 (one month ago) link

It's a neat feeling to add some weight to your deadlifts and realize during the first rep thereafter that right then, at that exact moment, you are certainly lifting more weight than you ever have in your life.

Dan I., Wednesday, 17 July 2019 13:21 (one month ago) link

so liiiiiiiiiike i did it
i joined a gym
and i'm kind of going
it's terrifying a man came up to me yesterday and asked if we could share the incline bench press
i was like just take it

surm, Wednesday, 17 July 2019 14:47 (one month ago) link

lol I've been on both sides of that type of exchange.

beard papa, Friday, 19 July 2019 16:00 (one month ago) link

four weeks pass...

i'm near or past my peak with deadlifts, squats, bench press, shoulder press. this week my energy's been down though and i barely scraped through leg day today. it's time for a light week.

cheese canopy (map), Friday, 16 August 2019 01:38 (one week ago) link

i been there, hoss

get sleep, listen to the bod

Li'l Brexit (Tracer Hand), Friday, 16 August 2019 09:24 (one week ago) link

I did my first deadlifts and back squats after taking a few months off to let my back recover. Only went up to 245 x5 on the DL and focused like crazy on form, same with squat (185 x 5). Was able to squat to parallel with (afaict from my iphone video) no lower back rounding, which is a big deal for me since I've struggled for years.

Honestly just nothing else motivates me to go to the gym like lifting and nothing else is satisfying.

longtime caller, first time listener (man alive), Friday, 16 August 2019 14:37 (one week ago) link

ha, I really want a video to check my form, but I don't know how best to go about it. Some guy actually brought a tripod in and set it up to the squat rack and it just seemed a little much

Dan I., Friday, 16 August 2019 14:49 (one week ago) link

I've been out of things for a few months myself and it's been absolute misery. I had been trying to do my own PT at home for what I thought was a deltoid injury. Finally, the pain and lack of mobility got too much to bear so I went to see my PCP. He's like "that injury is more in your bicep." So I'd been stretching all the wrong goddamn muscles this whole time (for the most part). Immediately switched to some exercises recommended for biceps and feel 80% better. Hope to start lifting again soon, because not doing it has been the worst.

☮ (peace, man), Friday, 16 August 2019 14:55 (one week ago) link

ha, I really want a video to check my form, but I don't know how best to go about it. Some guy actually brought a tripod in and set it up to the squat rack and it just seemed a little much

― Dan I., Friday, August 16, 2019 9:49 AM (one hour ago) bookmarkflaglink

Yeah, it's hard to find a way to do it, I usually just lean my phone against something. Tripods in the gym are like rolling backpacks -- they deserve to be clowned even if they serve some legitimate practical purpose.

longtime caller, first time listener (man alive), Friday, 16 August 2019 15:59 (one week ago) link

yeah lean it against something, i took (slomo) video of my c&j just yesterday, lot to work on lol

lag∞n, Friday, 16 August 2019 17:44 (one week ago) link

hmmm i should really do the video thing. i see a lot of people doing it lately. seems like a good idea.

cheese canopy (map), Friday, 16 August 2019 19:07 (one week ago) link

Took the summer off of weights due to injury and have been running + yoga and man, do I miss the weight room. My PT said I am squatting too low, and doing the butt wink past a certain point and that I need to come up at about parallel even though I do high bar squats, so I guess when I do go back to it I'll have to sort of re-learn the movement. I got used to a sort of hamstring bounce out of the hole which allowed me to probably lift heavier than I should have been, I guess. I'm still going to try to work in a day of yoga every week as I really like it and feel it has been very beneficial.

beard papa, Friday, 16 August 2019 22:10 (one week ago) link

i've tried just doing yoga and running and i last like a week, can't not lift tbh. but lifting without the other two mixed in regularly though is.. like cooking without salt and pepper, or something.

my gym has a copy of 'becoming a supple leopard' which i should really look into more, it seems good. the squat diagram suggests spreading your knees a bit, which i've been doing lately and liking - my knees feel better protected, base is more stable and i've bumped up a few lbs.

is the 'butt wink' like a downward dip in your tailbone?

cheese canopy (map), Friday, 16 August 2019 22:27 (one week ago) link

no its just when a butt winks at you

gbx, Friday, 16 August 2019 22:39 (one week ago) link

Yeah @ the downward dip. The PT said it doesn’t automatically result in back problems but I guess it puts you lower spine in a vulnerable position. She told me to warm up for squats by doing this thing where you tie a taut band around a pole (or squat rack) and then around your thigh where it creases at the hip and do this almost child pose thing.

beard papa, Saturday, 17 August 2019 03:39 (one week ago) link

Lol I felt "young again" the day I squatted but the two following days I've been so fucking tight. Still, no lower back pain so I think I'm good. I may just need to strengthen my hip flexors.

longtime caller, first time listener (man alive), Saturday, 17 August 2019 18:45 (one week ago) link

hip ilxors got your back

breastcrawl, Saturday, 17 August 2019 20:08 (one week ago) link

My PT said I am squatting too low, and doing the butt wink past a certain point and that I need to come up at about parallel

ok, so I know that I butt wink when I squat. So stopping at parallel is a recommended fix for that or something?

☮ (peace, man), Saturday, 17 August 2019 22:23 (one week ago) link

She pressed a broom stick against my back, had me do a squat, and said I should be stopping at the point where my lower back doesn’t touch the stick anymore - if that makes any sense. For me that’s just lower than parallel.

beard papa, Sunday, 18 August 2019 02:06 (one week ago) link


☮ (peace, man), Sunday, 18 August 2019 15:09 (one week ago) link

Hi Friend,
Today I want to tell you about the body's most primal muscle….that you've probably never heard of before (let alone trained).

Your hips are the bridge between your upper body and lower body. They are at the center of your body's movement.

Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that makes up the iliopsoas.

It’s often called the "mighty" psoas (pronounced so-az) for the many important functions it plays in the movement of your body.

The psoas is the only muscle in the human body connecting the upper body to the lower body.
The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur. It also attaches to the diaphragm, so it’s connected to your breathing, and upon it sits all the major organs.

A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.

When it functions well, it has the power to…

… help you achieve peak performance day after day after day.

… rapidly drop ugly body fat that stubbornly clings to your body.

… train harder, heavier and gain strength faster than you thought possible.

… hit your peak of sexual health.

… flood your mind and body with renewed energy and vigor.

Put simply, this muscle is the core of activity in your body. So, when it's out of balance
or if the psoas tightens, there are serious consequences which flow throughout the

That's why I urge you to try these…..

10 Simple Moves to Unlock & Release Your Psoas (Hip Flexor Muscles)

Inspired by fitness,


Li'l Brexit (Tracer Hand), Tuesday, 20 August 2019 08:52 (five days ago) link

… rapidly drop ugly body fat that stubbornly clings to your body.

… hit your peak of sexual health.

The one-two punch of snake-oil sales copy.

beard papa, Tuesday, 20 August 2019 22:17 (five days ago) link

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