thread of getting sw0le

i also like to leg press :(

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

oops i mean compound lifts with dumbbells/kettlebells

some kind of lunge is a good idea

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 sets
lunges, 4-5 sets
cable face pulls 3 sets

the other weight day:

bench press (dumbbells/kettlebells), 4 sets
rows (dumbbells/kettlebells), 4 sets
cable pull downs, 3 sets

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

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.

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.

get swoll pic.twitter.com/Grqxtlu2D6

— catatonicyouths (@catatonicyouths) June 13, 2022

^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.

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

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.

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.

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,

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.

https://pbs.twimg.com/media/FaGqepCXkAEH90f?format=jpg&name=small

appreciate that

glute-ham raises: so real

leaving the gym
guy rolls down window
"did they kick you out because you're too big?"

😎

anyone else sw0lin it these days?

this guy is wild & seems to have a biting / jaw fetish

https://www.instagram.com/strongcamps/

been doing a lil lifting, nothing serious

👍

I just restarted this week after almost 3 years out. Felt really good. I think I'm going to mix it up a bit more than just pure barbell strength training/maxing out numbers -working in more kettlebells and dumbbells. I spent a couple months training for a 5k before this and really enjoyed that, but I don't like running in sub 40 degrees and I hate treadmills, so I plan to focus more on weights til it gets warm again and then maybe mix running and weights.

https://www.youtube.com/watch?v=3QvAs8LpmRE

I went five days in a row, which is a bit intense, but made me feel extremely charged up and energized during the day and then insanely tired by night time.

psa for new year's: PLEASE don't wear cologne to the gym!

ugh, just reading that made me gag from the smell

I'm recovering from COVID now (first time!) so probably at least a few more days before I hit the gym again, but so far I don't feel like my strength will be too much diminished. Here's hoping.

now have gotten past the two month mark of exercising, for the first time ....ever. stomach is getting flatter, I'm down 12 pounds, starting to see the beginnings of actual ab.

but I have an unrelated question - do you all notice your core body temp is higher, permanently or semi-permanently, after starting an exercise regimen?

because of my (literal) obsession with body temp in the pandemic age, my standard temp used to run between 97.9 - 98.3 most times. nowadays it seems to be between 98.6 - 99.2, esp in the hours after I finish exercising. but I don't feel feverish or have chills, i just notice when I check. a few times it made me think I was getting sick but then I started to think what if it's a byproduct of the exercise (since it's been like this for a month and a half now).

Long-term exercise tends to improve your body's resting metabolic rate, so it's normal to run a bit hotter than you used to even when you're not working out or recovering. One cause of boosted RMR is increased muscle mass relative to body fat (muscle tissue burns more calories than fat tissue even when you're inactive).

I'm relatively back on my sw0le grind again. I'm trying to mix up running and lifting now rather than pure running, bc (1) I discovered I really like trail running and (2) it just seems kind of silly to do lifting as my only exercise when it's not like I'm trying to train for a meet, and also I work a sedentary job and don't get a ton of other physical activity. I'm trying to lift at least 2x per week and run at least 3. Sequencing can get a little tricky, but I today I ran the day after a heavy leg day and it wasn't as bad as I thought it would be.

running a day after squats or even the day after is surprisingly not bad for me once i get warmed up, it's the 5 minutes of warm up that's gnarly ime. the lift that most noticeably improves my speed / stamina during a run is a power clean.

err even the same day

trying to extend my thoracic spine lately & it's very grumpy about it

apparently like every upper body muscle connects to it somehow. working on posture is hard. esp after years of lifting heavy things without a lot of mobility work.

i've been feeling a lot of breakthroughs lately by focusing on diaphragmatic breath when i lift weights. it's similar to ujjayi breath, but i'm not strict about it being nose-only (though maybe i should try). the basic idea is to keep the core "turned on" through the entire breath cycle, relying continuously on your diaphragm to move breath in and out. breathe out like you're trying to fog a mirror to get a taste of it (then do the same thing in reverse for the breath in). it's a challenge to really dial it in and do it continuously through motion but i've been getting better at it. the effect for me is that i strain a lot less and feel more space to move. it feels like the ingredients i need to make a movement happen are much more efficiently marshaled. also my abs are looking a little nuts as a result.

I've been doing a lot of calisthenics working up to handbalancing, and diaphragmatic breathing has really helped in terms of getting my body into better positioning while staying relaxed where I need to

I'm on the verge of joining a gym but fear the mockery of the swole. Is this a thing or am I overthinking it?

not a thing.

working up to handbalancing

been thinking about taking a "handstand course" from some instagram fitness guy lol

Xp thanks

profile of a swole woman fwiw

^^ one of my former coworkers went the swole woman route, was actually in some People magazine article, and quit being my coworker to do her swole woman t-shirt business full time. much respect

I am on a pullup mission. So far I barely have enough grip strength to hang fir a few seconds. Doesn’t help that I have a quirky shoulder.

Pull ups are a bitch for real.

decades ago i had a group 'tryout' for an rotc scholarship. oh, a shuttle run? oh you want me to kneel and throw this basketball off the back wall? cool

and then i managed like 1.5 pull ups

Pull ups are—humbling is not the word.

But I feel like I should be able to do at least one, because in 2024 end times I should be able to do this + shoot gun and whatever else survival shit I will need.

If you keep at it it's pretty remarkable how quickly you can progress

Spouse has said same but he is not an estrogen-starved post-double mastectomy woman! His swole gains come so much more quickly than mine. But I can say that my grip strength is notably better than just two weeks ago. I’ll get there.

I remain horrible at pullups. I'm sure it's partly that I weigh almost 200lbs, because in terms of rows and pulldowns and the like I have a relatively strong upper back. I can usually only hit like 3 in a first set, maybe 2 in subsequent set. I do try to do the full range, all the way down/up pullup.

Unrelated, I recently signed up for a swim class because for years I've only marginally been able to swim. I find it to be a great compliment to lifting because it uses the full body and there's so little stress on the joints. The "stretch" for the crawl feels like it's training my core in a way that also helps with my squat and deadlift form.