fast elbows and a lot of flexibility, getting used to having the bar in that rack position with lower weight front squats helps some.
― (•̪●) (carne asada), Tuesday, February 1, 2022 1:33 PM (thirty-seven minutes ago) bookmarkflaglink
im decent on the front rack positioning, im im sure i could get better but i feel at this point its really more about timing the shrug for me, like often i dont even really start the process of getting low, sometimes i do it and it works fine feels good, but then a lot of the time as i go heavier instead of getting the shrug in i just very briefly time travel and im standing nearly straight up with the bar at my shoulders having done a power clean, i think ill get it its just a matter of training the sequence so its natural, i always just did power cleans before, ive only done a few sessions where im trying to do a good actual clean
― lag∞n, Tuesday, 1 February 2022 19:20 (two years ago) link
sounds similar to where i'm at. i think at one point i was getting better because i got how the bar bouncing off your thighs is actually just your hips extending. the hip extension is what i have a hard time with i think.
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 19:24 (two years ago) link
geez looking at my old spreadsheets in 2016 I hit 270lb clean & jerk PR and i weighed about 215. age and injuries really really take their toll!
― (•̪●) (carne asada), Tuesday, 1 February 2022 21:41 (two years ago) link
that is fn burly bro, nice
― lag∞n, Tuesday, 1 February 2022 22:00 (two years ago) link
bet you were eating a lot of ...... carne asada
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 22:03 (two years ago) link
been back at the gym this last week for the first time since early November - got covid, then gyms closed here due to covid. did leg day yesterday and had to take 20lb off my squat and then could do one less set of 6 and I am hobbling like an old man today.
― 《Myst1kOblivi0n》 (jim in vancouver), Thursday, 3 February 2022 23:44 (two years ago) link
glad to be back at it tho
― 《Myst1kOblivi0n》 (jim in vancouver), Thursday, 3 February 2022 23:45 (two years ago) link
definitely
― Tracer Hand, Thursday, 3 February 2022 23:46 (two years ago) link
squats after a break are no joke, takes me 3 days to walk normal again
― Nedlene Grendel as Basenji Holmo (map), Friday, 4 February 2022 00:00 (two years ago) link
always nice to be back though, have fun
― Nedlene Grendel as Basenji Holmo (map), Friday, 4 February 2022 00:03 (two years ago) link
How do I shot kettleball swings; I can’t face sorting thru YouTube on my own
― mom tossed in kimchee (quincie), Friday, 4 February 2022 02:07 (two years ago) link
Really need to focus on abs and hips action, which is used for jumping ponies way more than any quad/other leg action.
― mom tossed in kimchee (quincie), Friday, 4 February 2022 02:08 (two years ago) link
And glute action obv
― mom tossed in kimchee (quincie), Friday, 4 February 2022 02:09 (two years ago) link
goblet squats? i find them very satisfying
― Tracer Hand, Friday, 4 February 2022 08:08 (two years ago) link
my cleans are ok and improving
the jerk i had to learn from scratch since i've never really done it before. but with light weight i'm getting it.
at this rate i'll be able to put together a decent clean and jerk by the spring.
― Nedlene Grendel as Basenji Holmo (map), Thursday, 17 February 2022 15:09 (two years ago) link
i always seem to bang up my right shin so have to wear long socks or tights when i do them
― Nedlene Grendel as Basenji Holmo (map), Thursday, 17 February 2022 15:10 (two years ago) link
hey gym buds, I'm helping a friend of mine start gymming. he's been at it for a month and is frustrated w his lack of results, but I think there are a lot of ways he could improve his routine and start seeing some real #gains. this is his current routine, I believe it's all machines and no free weights:
20 min cardio, 15% incline. 3.5mph
bicep curls, 4x12, 25lbtricep press: 4x12, 70lblateral raise: 4x12, 15lbrow: 4x12, 55lbpulldown: 4x12, 55lbchest press: 4x12, 25lb
his goals are muscle growth/improved physique, and with his current schedule his only available gym time is 3 days on and then 4 days off which I know is tricky bcz you're supposed to have rest days, etc. so my questions are:
― Stevie D(eux), Wednesday, 30 March 2022 21:45 (two years ago) link
a month is not too long especially considering when youre just starting youre building your capacity and just figuring stuff out, theres no real right answer to any of this stuff people do all sorts of things that work but imo lifting heavier with fewer reps is an easier way to get a good pump on just because its less physically painful and psychologically tedious, also he should consider using free weights they are better and more interesting you can watch youtubes to learn how to do cool lifts such as the squat and the bench press, a classic schedule is doing upper body lifts one day and lower the next so that youre giving the muscles you worked the day before time to recover which is where the benefits mostly happen, doing a lil cardio before lifting makes sense to me as it helps you warm up, also he should recognize the benefits of exercise aside from getting swole and try to enjoy going to the gym otherwise its all pretty hopeless, or do yoga instead idk
― lag∞n, Wednesday, 30 March 2022 23:36 (two years ago) link
agree, also i think 12 is just too many to have fun when you are starting out. it takes a lot of endurance and you cannot see yourself getting stronger as quickly and will end up doing bad reps. 6-8 is nice imo. also y he hate legs?
― towards fungal computer (harbl), Thursday, 31 March 2022 00:29 (two years ago) link
A month is very little time. Muscles only grow so fast and fat only gets burned so fast. There's also questions of what kind of physique he's starting from and what his diet is (they say "six packs are made in the kitchen, not the gym").
People mix up getting lean with getting strong/big -- if you are low bodyfat, you look more "ripped/shredded" but that's as much a function of diet as anything (you can look "ripped" with pretty modest muscle development if you are low bodyfat, whereas a very strong, muscular guy with higher body fat can tend to look more tank-like or even fat, depending on BF percentage)
Generally, I am not a fan of machines - although the cable-based ones that allow a freer range of motion have some uses (i.e. I am against the ones where your range of motion is more or less on a pre-determined track). You get so much more muscle engagement from the full range of motion that comes from dumbbells, barbells, kettlebells, bodyweight exercises, or even cables. Maybe a trainer would say that the machines are ok for an absolute beginner, idk.
I agree with fewer reps/more weight, but it's a little hard to say how much weight/how many reps without knowing how hard those sets are for him.
He really needs some leg, hip, and core stuff in there. Planks, kettlebell swings, goblet squats, mountain climbers. Don't waste time on leg press machines and shit like that, they're complete bullshit.
A trainer would be ideal if he can afford it, not only to maximize workout but to learn form and avoid injury.
Form is EVERYTHING.
― longtime caller, first time listener (man alive), Thursday, 31 March 2022 01:39 (two years ago) link
this is all v v helpful! based on my own exp if he’s working out hard enough to be sore the next day it’s prob gonna be a slog to have 3 consecutive gym days w a proper 3 day split so I am thinking maybe a 2-day split like the one mentioned above and then maybe like a lighter day btwn them?
― Stevie D(eux), Friday, 1 April 2022 17:16 (two years ago) link
yeah thats prob what id do, im pretty lazy tho
― lag∞n, Friday, 1 April 2022 17:21 (two years ago) link
i agree w harbl on the reps - fewer, but more weight
agree w lagoon and man alive about whole-body compound lifts. that should be days 1 & 3 imo.
the middle day could be what man alive's suggesting in terms of mountain climbers & planks - high rep body-weight exercises to strengthen the core
something like:
day 1: stretch, squats, deadlifts, stretchday 2: stretch, plank, kettlebell shenanigans, burpees etc, stretchday 3: stretch, bench press, dips, pullups, stretch
― Tracer Hand, Friday, 1 April 2022 20:53 (two years ago) link
12 reps is fine for hypertrophy as long as there are enough reps that are close to failure as far as I can tell from my bro science research
― 《Myst1kOblivi0n》 (jim in vancouver), Friday, 1 April 2022 20:56 (two years ago) link
also not too much cardio before a lifting session. you don't want to tire yourself out for the lifting. a quick warmup is fine, or doing cardio after
― 《Myst1kOblivi0n》 (jim in vancouver), Friday, 1 April 2022 20:57 (two years ago) link
FWIW, when I was barbell lifting I heard over and over again from credible sources "all you need is the lifts, don't bother with the other stuff." And I listened, over and over again, yet my body told me that was bullshit over and over again. A sedentary lifestyle plus lifting really heavy weights 3x a week and nothing else is not really the ideal way to be in shape, or even to be strong. I always felt better when I also mixed in other stuff, and it helped with mobility for lifting.
― longtime caller, first time listener (man alive), Friday, 1 April 2022 21:02 (two years ago) link
haven't been able to go to the gym this week after being used to lifting 5 times a week and it feels terrible
― 《Myst1kOblivi0n》 (jim in vancouver), Friday, 1 April 2022 21:03 (two years ago) link
throw sled training in if you can, I am sledding all over the gym in a weird pattern these days
― Bongo Jongus, Friday, 1 April 2022 21:14 (two years ago) link
it doesn't have to be some insane amount of weight at 6 i just think a beginner doesn't know how much to do and 12 is a lot. when it's too easy you can go up. going up in weight when you are doing 12 is more difficult. i like to leg press btw
― towards fungal computer (harbl), Friday, 1 April 2022 22:19 (two years ago) link
i also like to leg press :(
― Stevie D(eux), Saturday, 2 April 2022 00:27 (two years ago) link
a squat to clean to overhead press with some dumbbells or kettlebells is a really good way to activate a lot of muscle in one lift, could be efficient in a two-three day split.
if he's not used to a barbell i would suggest doing compound lifts with dumbbells/barbells - more forgiving wrt form and i feel like the increased range of motion is helpful for getting a mind muscle connection.
cable exercises are great for back imo
just a few random thoughts
― the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:09 (two years ago) link
oops i mean compound lifts with dumbbells/kettlebells
― the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:10 (two years ago) link
some kind of lunge is a good idea
― the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:12 (two years ago) link
if he wants to look more athletic, jumps are good to do, burpees as suggested and "ice skaters", frog jumps, lunge jumps, that kind of thing, maybe some axe chopping movement with a band, something that involves a twist. two days weights one day power bodyweight and conditioning stuff. tracers split is good. though for day one i'd suggest
squat-clean-overhead press with dumbbells/kettlebells, let's say 5 setslunges, 4-5 setscable face pulls 3 sets
the other weight day:
bench press (dumbbells/kettlebells), 4 setsrows (dumbbells/kettlebells), 4 setscable pull downs, 3 sets
― the cat needs to start paying for its own cbd (map), Saturday, 2 April 2022 02:26 (two years ago) link
hello asp1ring sw0les
i threw $10 at casey johnston for her ebook LIFTOFF, and to pay her a little for the nice articles she's written over the years
it's good! in effect it's kind of a "pre-Starting Strength" ie for folks for whom pushups or unweighted squats are not trivial. there's a good starting progression in there.
i'm still rehabbing my knee, big setback in march when i got covid which had me on the couch for a while
― goole, Tuesday, 3 May 2022 20:35 (two years ago) link
hey goole, nice to see you. still at it. still lifting heavy, still wish i could lift heavier, form is better than ever though (thanks yoga and core work). just got some knee high compression socks to keep from scraping my shins and rly excited about them lol.
― the cat needs to start paying for its own cbd (map), Tuesday, 3 May 2022 22:28 (two years ago) link
since i moved to my new place i had to leave heavy weight behind, so i've been focused on movement and mobility -- moving around with kettlebells, integrating my physical therapy movements into my longer warmups -- and it's serving me really well i think.
i miss the feeling of "damn that's heavy and i picked it up," though.
― BIG HOOS aka the steendriver, Thursday, 5 May 2022 17:35 (two years ago) link
get swoll pic.twitter.com/Grqxtlu2D6— catatonicyouths (@catatonicyouths) June 13, 2022
― Muad'Doob (Moodles), Tuesday, 14 June 2022 13:29 (one year ago) link
^could have used a cw re: the r word and guns. also can i request sw0le positive or empathetic content itt only please? thanks.
sometimes you just know what's going on with someone when you watch them for a few minutes? this guy was working out with his girlfriend today and just like, the masculine performance going on was disturbing. the thing about dangerous toxic masc is it's not too cartoonish or outlandish, has to be subtle enough to be convincing. the woman he was with was so obviously cowed. yikes.
― the cat needs to start paying for its own cbd (map), Saturday, 16 July 2022 17:57 (one year ago) link
I have switched cults and am only part time paying attention to the knee cult stuff and am now in the crawling around floor gymnastics cult, which has been a very good move in terms of biomechanically coordinating my upper and lower body together
― Bongo Jongus, Saturday, 16 July 2022 20:26 (one year ago) link
i am definitely crawling-around-floor-gymnastics-curious. some yoga brushes that territory. i'm expanding my yoga practice lately and seeing immediate results in a lot of ways.
― the cat needs to start paying for its own cbd (map), Saturday, 16 July 2022 20:40 (one year ago) link
i would like to do more bodweight power moves but i'm already doing a lot of other stuff and i wouldn't know where to start / what would give me the most bang for my buck.
― the cat needs to start paying for its own cbd (map), Saturday, 16 July 2022 20:47 (one year ago) link
After a long time of not lifting in the gym but also not really having a consistent routine, I think I finally have something I can stick to for a while. I'm mixing in running because I read that research is pretty clear it's good for ADHD. So I'm basically doing a four-day split
Day 1: Pushups, mountain climbers, standing rear lateral raises, dumbbell arm raises, standing dumbbell rows, diamond pushups, plank (at least 3 sets of each)Day 2: Run Day 3: Dumbbell squats into shoulder press, kettlebell swings, dumbbell lunges, Kettlebell clean and press (5 sets of each except for the clean and press)Day 4: Run
Just repeating that for a while,
― longtime caller, first time listener (man alive), Thursday, 28 July 2022 02:15 (one year ago) link
I do miss the heavy weight sometimes. If I can stick to this for a while and really improve my squat mobility I may try to get back into the gym again. Heavy weights only was not really great for my physique and probably a little hard on my aging body, so I'm kind of glad I rediscovered a more holistic approach to fitness.
― longtime caller, first time listener (man alive), Thursday, 28 July 2022 02:17 (one year ago) link
https://pbs.twimg.com/media/FaGqepCXkAEH90f?format=jpg&name=small
― (grim) pump track (wales) (map), Monday, 15 August 2022 02:28 (one year ago) link
appreciate that
― mh, Monday, 15 August 2022 02:58 (one year ago) link
glute-ham raises: so real
― ꙮ (map), Saturday, 1 October 2022 22:10 (one year ago) link
leaving the gymguy rolls down window"did they kick you out because you're too big?"
😎
― ꙮ (map), Friday, 28 October 2022 20:57 (one year ago) link
anyone else sw0lin it these days?
― ꙮ (map), Wednesday, 21 December 2022 17:39 (one year ago) link
this guy is wild & seems to have a biting / jaw fetish
https://www.instagram.com/strongcamps/
― ꙮ (map), Wednesday, 21 December 2022 17:41 (one year ago) link