Tracer Hamstring
― towards fungal computer (harbl), Thursday, 20 January 2022 20:15 (two years ago) link
moons over my hammies
― Nedlene Grendel as Basenji Holmo (map), Thursday, 20 January 2022 20:34 (two years ago) link
tried some cleans today, my clean is ok but my jerk is lol
― Nedlene Grendel as Basenji Holmo (map), Monday, 31 January 2022 22:11 (two years ago) link
I keep forgetting to get swole.
Tomorrow! Tomorrow I will remember to swole!
― mom tossed in kimchee (quincie), Tuesday, 1 February 2022 02:27 (two years ago) link
the famous knee man whose plan I've been following and has magically transformed my knee pain was on Rogan a few days ago and I guess is a Scientologist. Tons of ppl at the gym I go to are doing parts of that plan now. It absolutely works and has lol changed my life but the Scientology mixed with the purportedly heavy scientific basis of the plan doesn't fit too well together tho
― Bongo Jongus, Tuesday, 1 February 2022 05:02 (two years ago) link
haha i'm not surprised based on the video you posted tbh, guy is definitely a grifter. the basic knee bends i've been doing are really helping my knees though.
re the cleans from yesterday, i forgot how much incorporating a power move like that helps you move faster in general and feel more tied together.
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 16:59 (two years ago) link
isolation moves are p basic, most of the time i'm p basic too but sometimes i want to feel more athletic.
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 17:05 (two years ago) link
cleans are crazy, only exercise ive ever done, other than just playing basketball, that got me in shape for playing basketball
― lag∞n, Tuesday, 1 February 2022 17:11 (two years ago) link
still working on my form as far as getting under the bar, its the shoulder shrug that triggers the whole motion, kind frustrating starts to fall apart at ~75% of what i could prob power clean, got one good one in at that weight the other day out of like seven
― lag∞n, Tuesday, 1 February 2022 17:15 (two years ago) link
it's hard. getting the order right trips me up sometimes. hip extension, shoulders, drop and squat. lots to think about.
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 17:40 (two years ago) link
one funny thing is i don't have the guts to just drop the bar at the end, but i want to because it looks pretty badass haha (i'm also not doing this with very much weight, 95 lbs max, and at that point my jerk is very flimsy).
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 17:43 (two years ago) link
i wonder if there's a good reason why doing a split squat with the jerk is not favored
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 17:45 (two years ago) link
split historically was the way to go, and i think its still the most popular judging based on competitions ive watched on youtube, are people saying otherwise now
― lag∞n, Tuesday, 1 February 2022 17:47 (two years ago) link
― Nedlene Grendel as Basenji Holmo (map), Tuesday, February 1, 2022 12:40 PM (seven minutes ago) bookmarkflaglink
getting the bar up isnt too bad cause its basically jumping, its weird and fast but its on some level a natural motion, getting under the bar is just well its very technical
― lag∞n, Tuesday, 1 February 2022 17:48 (two years ago) link
are people saying otherwise now
oh no i have no idea, just going by the video you posted which i just assumed is the final say
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 17:56 (two years ago) link
ah i think both ways are fine, whatever works for you
― lag∞n, Tuesday, 1 February 2022 17:57 (two years ago) link
cool cool
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 18:04 (two years ago) link
getting under the bar is just well its very technical
fast elbows and a lot of flexibility, getting used to having the bar in that rack position with lower weight front squats helps some.
― (•̪●) (carne asada), Tuesday, 1 February 2022 18:33 (two years ago) link
https://www.youtube.com/watch?v=2B2LWHlhqNA
this stuff is just as important as the lift mechanics if you want to improve your cleans
― (•̪●) (carne asada), Tuesday, 1 February 2022 18:41 (two years ago) link
smashing that subscribe button lol
hope he isn't a scientologist
― Nedlene Grendel as Basenji Holmo (map), Tuesday, 1 February 2022 18:52 (two years ago) link
― (•̪●) (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