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) Permalink


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

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

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

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) Permalink

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

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

all his gym equipment would just be rocks

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

karl malone to thread

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

The navel on that guy is ugly as sin.

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

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) Permalink

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

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

it's just getting sw0le

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

kk *getting sw0le*

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

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) Permalink

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) Permalink

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) Permalink

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

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) Permalink

frank yang appreciation the2ad

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

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

that's me

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

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) Permalink

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) Permalink

it's about lifting heavy shit

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

do your squats and deadlifts yo

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

i do something pretty much like what carne asada posted there

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

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) Permalink

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

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

did 2x2x2x2x2 of heavy box squats yesterday

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

Milo z. to thread he knows what's up

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

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) Permalink

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) Permalink

my squat is good, my overhead press is feeble.

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

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

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

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) Permalink

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) Permalink

are u guys gonna beat someone up

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

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) Permalink

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) Permalink

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) Permalink

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) Permalink

also bc cheering on harbl :)

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

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) Permalink

haha otm

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

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) Permalink

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) Permalink

goole congrats on being sw0le :)

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

oh man i'm nowhere near my sw0le g0ls

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

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) Permalink

Isn’t that the basic rule of using a thing? Put it back where it came from.

American Fear of Pranksterism (Ed), Thursday, 7 March 2019 23:45 (one month ago) Permalink

you would think but in my gym it seems to be forbidden

forensic plumber (harbl), Friday, 8 March 2019 00:38 (one month ago) Permalink

most people at mine are pretty good with plates but it annoys me that there's always the same bench in the way of putting plates on the bar in the squat rack because there's a smith machine in between the squat racks and of course people want to use a bench for the smith machine and of course the bench ends up getting shunted off to one side or the other of the smith machine.

also there's this guy who shows up about 9-10 who literally paces the entire gym all the time and does this weird snap turn around when he's ready for his next leg of pacing and it DRIVES ME COMPLETELY FUCKING CRAZY.

macropuente (map), Friday, 8 March 2019 01:16 (one month ago) Permalink

my dream is to have our own gym only for this thread. we will enforce the gym rules on each other very harshly but we will have the best workouts & most fun

forensic plumber (harbl), Friday, 8 March 2019 01:55 (one month ago) Permalink

Stevie upthread, as a guy twice your age whose back is more or less fucked from doing strenuous things with bad posture, I have four things to say:

1. see a doctor - whatever has happened has happened, knowing what it is will not make it worse and even if you don't go for active treatment, you will know what's up and what not to do. All treatment is at your discretion so you decide what happens from there on, but you need information.

2. you will need to build up your core strength because the shooting pain is probably generated by muscles being locked tight to protect the injury - you need to work on boring core shit to give you a stable platform for the more "fun" strength stuff. Do not skip this, or you will accumulate compensations and adaptations which will put weird loads on other parts of your back and fuck you up really badly, and will either take years to un-train or may cause fun things like grinding down the articulating surfaces of your vertebrae permanently. The word "pilates" will come up in the conversation - do not be afraid.

3. if you do #2 it may be enough to get you out of trouble once you calm your reflexes and protective tension down. You may not need other treatment and you are allowed to do whatever you like with a doctor's advice, it's your life.

4. see a doctor.

an incoherent crustacean (MatthewK), Friday, 8 March 2019 01:57 (one month ago) Permalink

Honest to goodness, harbl, the best gyms I've gone to have all started that way -- groups of serious lifters looking for a mellow place to work hard without bullshit. It's what I look for when I'm in a new place for a while.

Three Word Username, Friday, 8 March 2019 02:04 (one month ago) Permalink

you need to work on boring core shit to give you a stable platform for the more "fun" strength stuff

put this in giant type on the wall of the new sw0le gym imo

Brad C., Friday, 8 March 2019 02:13 (one month ago) Permalink

But lifters say you don't need core work because all of the lifts work your core.

However I am increasingly coming back around to believing in support work. I think I have certain muscle imbalances and bad habits that formed over a lifetime and that I can't break through without some serious targeted work.

longtime caller, first time listener (man alive), Friday, 8 March 2019 15:29 (one month ago) Permalink

it's true that most lifts work the core, which is a good argument in favor of heavy lifters doing more core work

if core strength is the weak link in the kinetic chain (i.e., it doesn't match or exceed the strength of the rest of the body) the core is probably where lifting form will break down first, which means the spine will flex or extend in ways it's not supposed to ... this is most likely to happen under near-maximum loads, which increase the amount of force pushing or pulling discs out of alignment ... if the imbalance between core strength and load gets too extreme, the best case is sore lower back muscles, the worst case is snap, crackle, pop

tl;dr core strength = spinal stability under load

to give the rant a more positive spin: the stronger your core, the better you can support dynamic start/stop and cutting moves and the more power you can transmit through your extremities, which is handy if you are an NFL wideout, MMA fighter, or badminton player ... also, strong core muscles look hot

Brad C., Friday, 8 March 2019 18:57 (one month ago) Permalink

what do yall do for core work?

i do an ashtanga 1 series with some mods for about 20-25 minutes, then

leg raises, 3 of 10
cable crunches, 3 of 15
dead bugs where i lower one leg and the opposite arm and raise back up to vertical then do the other side, 10 x each side
side planks, hold for 20 breaths

macropuente (map), Friday, 8 March 2019 19:59 (one month ago) Permalink

core heavy stuff in the yoga includes planks, warrior 1, chair pose with a twist. oh and boat pose.

macropuente (map), Friday, 8 March 2019 20:05 (one month ago) Permalink

i'm still not great at it but ujjayi breathing has been really helpful wrt my core

macropuente (map), Friday, 8 March 2019 20:08 (one month ago) Permalink

For core work, V crunches are wonderfully brutal - arms and legs straight, lower em down and then bring em together pointing at the sky. Realistically I'm usually lowering partway down; you'll see.

lukas, Friday, 8 March 2019 20:09 (one month ago) Permalink

From a rehab/injury prevention perspective, I'd recommend doing the McGill Big Three and trying to fully own those moves before adding many other core exercises

that little article is much more informative about back injury and recovery than anything I've written on this thread

(note to self: do Big Three more)

Brad C., Friday, 8 March 2019 20:47 (one month ago) Permalink

dead bugs
planks NOT holding for a long time, like 30-40 seconds of good solid plank
leg raises holding onto bench with my hands
should do more stuff it's good for me

forensic plumber (harbl), Saturday, 9 March 2019 00:56 (one month ago) Permalink

Squats and deadlifts are pretty good for the core. I super-set planks in between squat and deadlift assistance (lighter weight, higher rep squats and deadlifts). I hold for 1 m for five sets. I should probably do more.

For the fear of squats post upthread, I recommend doing pause squats to get used to being in "the hole". They helped me quite a bit with axiety I had for both squats and bench. Plus they are just a good way to do them. Be sure to deload significantly.

beard papa, Saturday, 9 March 2019 08:44 (one month ago) Permalink

Deadlifted for first time since strain. I added weight slow and paid extra attention to form. Stopped as soon as I felt the slightest twinge in the spot where I strained — at 265 lbs.

longtime caller, first time listener (man alive), Wednesday, 13 March 2019 02:44 (one month ago) Permalink

planks NOT holding for a long time, like 30-40 seconds of good solid plank

fully in support of not holding planks forever, like they should be real hard if you're doing them right??? lol it's probably just my heavy body.

i went heavy on shoulder presses today 🏋💪🏋💪🏋💪 #bouldershoulders ahh yeah baby

cheese canopy (map), Friday, 15 March 2019 22:20 (one month ago) Permalink

oops i accidentally knocked over a thing on the shelf my shoulders are too wide

cheese canopy (map), Friday, 15 March 2019 22:22 (one month ago) Permalink

Shoulders seem to be my strong point, OHP has always been ahead of my other lifts.

My hip/upper thigh bothered me for a few days after the last deadlifts, much less than last time but clearly there’s still something not right. I’m totally starting to get now the fact that those muscles are tightening up to try to prevent injury due to some kind of imbalance but I haven’t figured out how to fix it yet. Still, i took a video of my deadlift and my form is getting much better.

longtime caller, first time listener (man alive), Friday, 15 March 2019 22:38 (one month ago) Permalink

should i switch out my post-workout protein for something fancy like protein + a bunch of other stuff? or is it all hype? tbh I only work out 3x a week and my diet is not what it should be so idk how much it's going to matter, but i'm out of protein powder and need to buy some more anyway so

vision joanna newsom (Stevie D(eux)), Tuesday, 19 March 2019 15:18 (one month ago) Permalink

no just eat better food

forensic plumber (harbl), Tuesday, 19 March 2019 15:36 (one month ago) Permalink

and have regular protein powder

forensic plumber (harbl), Tuesday, 19 March 2019 15:36 (one month ago) Permalink

ya that was my plan tbh

vision joanna newsom (Stevie D(eux)), Tuesday, 19 March 2019 18:14 (one month ago) Permalink

two weeks pass...

so I finally faced the fact that I need to buy size L shirts instead of size M -- I've definitely gone up a couple % in bodyfat, but it's clearly also due to swoleness.

longtime caller, first time listener (man alive), Monday, 8 April 2019 03:42 (one week ago) Permalink

I don't know what this One Punch Man anime thing is but I think I might try to do the weird challenge from this video. I am going to switch out the running for rowing though.

Yerac, Tuesday, 9 April 2019 14:49 (one week ago) Permalink

damn if it ain't me

Guy who never played sports and started weightlifting at age 29: Yeah vegetarianism is cool but as an athlete its just not sustainable for me, i find i need like 450g of protein a day or i get so fatigued at work when im Coding ,

— normal (@normal_now) April 5, 2019

goole, Tuesday, 9 April 2019 19:20 (one week ago) Permalink

i am fatter now because i ate too much because i just like to eat. i will do better. i have been walking to the gym since stupid me realized it takes 13 minutes to walk there, just about as long as it takes to sit through all the lights and park in the garage. driving made me perceive it to be farther away. i also walked 2 miles yesterday but i ran 2 of the minutes. 2 of them. lol.

forensic plumber (harbl), Tuesday, 9 April 2019 21:22 (one week ago) Permalink

Is there a training style for lifting where you ramp up set by set, drop back down, and then ramp up again? I was sort of fucking around the other day and found this worked well for me on OHP -- I did a sets of 5 at 95, 115, 125, 135, and then went for 145 and could only do 3 reps, but for some reason I felt like I wanted more volume so I did another set of five at 115, another at 125, and another at 135. It felt good somehow -- the second set of 135 felt much easier than the first.

longtime caller, first time listener (man alive), Tuesday, 9 April 2019 21:29 (one week ago) Permalink

if it works you should do it and give it a name yourself imo

sunday i saw a guy in jorts i'd never seen before. he decided to do some kind of deficit push-ups by pulling 3 benches together: one for his feet and one for each hand. he didn't die but i didn't feel this went well for him.

forensic plumber (harbl), Wednesday, 10 April 2019 00:42 (one week ago) Permalink

It's just a pyramid and tossing in a couple sets at the end. It's maybe risky in terms of injury and won't have a lot of added value for muscle gains, but has positives in terms of aerobic and psychological gains, which (pace youtube squat brutes) have value. I would suggest increasing the number of reps at the lighter weights, even if that means decreasing the starting weight significantly. I start with 12 reps in the first set and tend to call anything under four reps a failed set for myself.

Three Word Username, Wednesday, 10 April 2019 06:09 (one week ago) Permalink

if it works you should do it and give it a name yourself imo

sunday i saw a guy in jorts i'd never seen before. he decided to do some kind of deficit push-ups by pulling 3 benches together: one for his feet and one for each hand. he didn't die but i didn't feel this went well for him.

― forensic plumber (harbl), Tuesday, April 9, 2019 7:42 PM (yesterday) Bookmark Flag Post Permalink

one of my favorite time wasters is elgintensity gym idiots compilation videos on youtube. Lots of stuff like this -- excessively baroque and ultimately stupid misuses of gym equipment.

longtime caller, first time listener (man alive), Wednesday, 10 April 2019 14:19 (one week ago) Permalink

Any tips for getting into the habit of actually going to the gym? I just can't get myself to get off my ass

Dan I., Friday, 12 April 2019 16:48 (one week ago) Permalink

not really. going the first and second times in a while are the hardest. the second just because of the soreness. tell yourself you will do 3 things then leave. or that you will stay a half hour. remember you will never feel "motivated" to go. also i remind myself that i have never regretted going, only not going.

forensic plumber (harbl), Friday, 12 April 2019 17:13 (one week ago) Permalink

all really good points.

make a protein shake in the morning from scratch. then if you don't go you'll feel like an idiot.

Lil' Brexit (Tracer Hand), Friday, 12 April 2019 17:25 (one week ago) Permalink

remember you will never feel "motivated" to go.

I've been lifting for about a year now. I have been working out between 3-6 times a week except during a period of illness. For the most part, harbl is otm. I am forever like "oh jesus, do I have to?" and then going, working out, and feeling great afterward. It's only recently where it's just started becoming automatic without complaints for me: "ok, now it is lunch time off to the gym I go".

Start small and make it a consistent habit.

☮ (peace, man), Friday, 12 April 2019 17:45 (one week ago) Permalink

I used to do this weird thing where I could only wash my hair after I went to the gym. So, I really had to plan that out, because I technically need to wash my hair almost every day and felt weird going to work or out with dirty hair. I used to have very distinct goals and schedule in mind too so it wasn't like just not going when I didn't feel like it.

Maybe have a podcast that you really like but can only listen to at the gym?

Yerac, Friday, 12 April 2019 17:45 (one week ago) Permalink

I actually have a whole bunch of tips on developing a gym habit, which I adapted in part from reading The Power of Habit. The principal is to eliminate as many "barriers" to going each time as possible so that it becomes more automatic.

1) The closer and more accessible to your home the gym is, the better. Ideally a few block walk if you're in a walkable area. The easier it is to get to the gym, the lower the mental barrier of leaving the house.

2) Find an activity you actually enjoy or at least don't hate, whether it's circuit training, spin, yoga, lifting, etc.

3) In the beginning, just making it to the gym and doing SOMETHING there is most important. If you're out of shape, the first couple weeks of workouts may be a little painful no matter what and you just have to get through them. But eventually you will develop more comfort with the exertion and be more able to get the endorphin rush of working out.

4) If you change at the gym, always have a gym bag packed and ready to go, like a go bag. If you change at home, always have a gym outfit readily accessible and laid out in view, socks, shoes and all.

5) If possible, put the gym on your calendar. Figure out in advance set times when you have no other commitment and it's easy to go -- could be early morning, could be work lunch. I personally do late night, although I don't recommend that if you can avoid it, since it's easier to cop out of a late night workout (for me it's the only time I can go and I relish it).

6) Set an alarm for those times on your phone, preferably with a separate alarm tone that you ONLY use for the gym. Immediately on hearing the tone, you grab your gym stuff and go. Pavlov. This will start to stick.

7) Immediately after your workout, eat something with a little bit of sugar in it. Not a donut, but maybe a piece of fruit. This creates a "reward" in your mind after the workout that you will come to associate with working out. Pavlov again.

longtime caller, first time listener (man alive), Friday, 12 April 2019 18:17 (one week ago) Permalink

i vote for a donut

a Mets fan who gave up on everything in the mid '80s (Dr Morbius), Friday, 12 April 2019 18:19 (one week ago) Permalink

man alive, those are great tips!

☮ (peace, man), Friday, 12 April 2019 18:22 (one week ago) Permalink

(boo-BOOO) It's the Seven Gym Commandments

longtime caller, first time listener (man alive), Friday, 12 April 2019 18:24 (one week ago) Permalink

another thing i don't really do anymore but that has worked is you might establish a modest goal such as 10 or 12 times in a month and keep a tally somewhere. leave room for another goal for the next month. if only i could do as well with cleaning my house or other necessary tasks.

forensic plumber (harbl), Friday, 12 April 2019 18:39 (one week ago) Permalink

this is good shit everyone

Dan I., Friday, 12 April 2019 21:20 (one week ago) Permalink

As a weird side effect of my habits, there's a certain iPhone ringtone that to this day makes me crave teryaki from the teryaki truck that was in between my old gym and my old office, even though I haven't worked there in nearly two years

longtime caller, first time listener (man alive), Friday, 12 April 2019 21:30 (one week ago) Permalink

This might not work for everyone

8) if you forget your gym stuff - go and buy a new set rather than miss the workout.

I’ve done this enough that pretty much all my gym stuff comes from the 2XU outlet by my old work. Luckily I haven’t done it too many times.

American Fear of Pranksterism (Ed), Friday, 12 April 2019 21:35 (one week ago) Permalink

Yeah I agree with that -- especially if it's just one thing like socks or your locker lock.

longtime caller, first time listener (man alive), Friday, 12 April 2019 21:42 (one week ago) Permalink

i know everyone knows this but it bears repeating in the gym "motivation" conversation. for me, this is why the "i will do 3 things" is really effective if i have taken a week off and am suffering from no-gym inertia. i only choose basic things i find useful. it makes me hate it more if i do 7 things and one of them is calf raises. i will never have calves. i feel stressed and annoyed when i watch these moms working with the trainers at my gym (except the one guy who talked to me who does appear to do a good job). they have them all doing these boring unbalanced band exercises and planking forever. there's no way she's going to feel like she improved next time she comes back and you're doing another random thing. like, do some dumbbell benches and walking lunges and stuff that you will be better at next time you try it.

forensic plumber (harbl), Friday, 12 April 2019 21:57 (one week ago) Permalink

Finding it extremely difficult to not give up entirely after making no headway on flexibility, falling back into the same patterns of plateauing after getting back into the gym, and now having to take at least two full weeks off to recover from septum surgery. Starting to feel like at 35 and with the mobility issues I didn't fix in time I'm never going to get past beginner numbers for my compound lifts and that feels like absolute dogshit

You guys are caterpillar (Telephone thing), Wednesday, 17 April 2019 22:13 (three days ago) Permalink

whaaat you will do it if you lift and stretch. you will! i mean, probably. and even if you don't you'll feel better then not doing it at all, so..

Lil' Brexit (Tracer Hand), Wednesday, 17 April 2019 22:15 (three days ago) Permalink

took a break for about two weeks, lifted maybe 4 times therein. this week i'm going back at it with a daily split and last night i slept like 10 hours. i feel like 2 lbs heavier lol

cheese canopy (map), Thursday, 18 April 2019 03:16 (two days ago) Permalink

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