Weightlifting for Kiwis - Discussion and support regarding the art of swole

[Just Hamsters]

Been consistently hitting the gym six days a week for about 15 months now. Man, I wish I started sooner but it's awesome seeing the progress I've made. Thought I'd hit this thread up for any suggestions to mix up my routine a bit.

I currently do a 4 day split:
Day one: cardio and core
Day two: push (chest focused)
Day three: pull (back and arms)
Day four: legs
Day five: rest then repeat

Supplements: ~10g creatine daily (I don't think I was responding to 5g, plus it's suppose to help brain health)
Water: ~3.5L daily
Sleep: 8 hours

My target for every exercise is 3-4 sets of 8 - 10 reps, but I'm wondering if I need to go heavier for some exercises (especially shoulders) as I feel like strength isn't improving even though definition is. Might just need to keep maturing in form though.

Anyway, I'm having fun with it kiwibros and hope you all are as well!

 

[MS Paint Gigachad]

So I've been reading a book that really breaks down the nuts and bolts of kettlebell exercises, and I read something about squats that kinda scared me.

Spoiler: Excerpt

If you can’t keep your spine neutral throughout the squat movement, though, what usually happens is your pelvis and hips will “butt wink” (A butt wink occurs near the bottom of a squat. The pelvis posteriorly tilts and causes the lumbar spine, especially the lower aspect, to go into spinal flexion when under load. This is potentially bad as the joints and discs of the lower lumbar spine could be at risk for injury.). What is usually happening is your L5 and S1 spinal vertebrae will start to move apart in the rear aspect while under load. This is not a good recipe to be following. After a few thousand repetitions of doing that, eventually the posterior aspect of the disc will weaken and you will have a problem. Bulging or herniation of the disc material can be painful and may require therapy to heal. If you are not able to squat below parallel (your hips are below your knees) without “butt winking,” then stop at the position where butt winking doesn’t occur and work that range of motion until you can go deeper.

TLDR: If I was fucking up prying goblet squats badly enough to do lasting damage, would I have noticed it by now? Or is it possible that my spine will just implode without warning someday?

On butt wink: something that I dont think has been mentioned is ankle mobility, and in my case fixing ankle mobility helped eliminate butt wink in squats.

How does this work? Essentially: You need to keep centre of mass over your feet or you'll fall over. But if your ankle mobility sucks you need to bend forward at the hips more (As proof of this: try doing a "squat" while keeping your ankles very straight. You'll bend over and it'll look more like a good-morning). So if you want to go low, you might exceed your hip mobility causing your spine to come into play and bend forward.

I used to "foam roll" the back of my calves using a broom handle, and hold the bottom part of a calf raise to fix this.

Semi on topic but why don't we post progress here or something? Could start another thread to log people's PR's, it helps and provides good motivation.

If i also post progress somewhere else someone might be able to compare the 2 lists of stats. Or maybe that's the ramblings of a paranoiac.

 

[Friedrich Hayek's Ghost]

If i also post progress somewhere else someone might be able to compare the 2 lists of stats. Or maybe that's the ramblings of a paranoiac.

I think there's enough people, posting to enough fitness trackers and forums/social media, that the signal to noise ratio for anyone trying to dox you via your lifts is probably going to make them just give up.

 

[get-tar manajerk]

Yea I can't really do leg raises. I do knee raises for abs but I can't move my legs up very high at all. If I'm standing I can move them up with straight knees about 45 degrees. Didn't know it had to do with hip flexors.

I think I've got the bracing thing down pretty well. There's a big difference between how my reps go with bench or over head press or squat etc. in situations where I know I fucked my brace up by exhaling too early or just not being tight enough. I can't really squat very deep naturally without my heels elevated a little bit. I learned to go below parallel by practicing and holding the position with heels elevated and then after a few weeks continuing without elevating them. But it's still not a very deep squat and I've already lost some of it because I'm not stretching often. I can't hip hinge very far without my knees starting to move forward. I've been trying to practice it doing light romanian deadlifts.

 

[justsuchanonstory]

Hey Kiwibros.

I just moved to the mountains, about 3000m up, from never living more than about 200m above sea level.
Gassing hard on cardio but I am only two weeks in. I think I am still in the adaptation period.
Gyms here look shit. Treadmill farms, some machines and generally small.
I am used to barbell training and steady state distance runs.
How do I leverage this situation to become a rugged mountain beast? I was thinking of getting some kettlebells as I have space in my apartment and strength-cardio seems useful.

 

[salvuserit]

Hey Kiwibros.

I just moved to the mountains, about 3000m up, from never living more than about 200m above sea level.
Gassing hard on cardio but I am only two weeks in. I think I am still in the adaptation period.
Gyms here look shit. Treadmill farms, some machines and generally small.
I am used to barbell training and steady state distance runs.
How do I leverage this situation to become a rugged mountain beast? I was thinking of getting some kettlebells as I have space in my apartment and strength-cardio seems useful.

Volunteer at a garden nursery and move rocks all day and do what gorilla-chow anon did.

 

[Maori Kiwifruit Growers]

So how do I actually do/know when to go up in weights? Many years ago, I used to go to an old school weightlifting gym ( no machines, no music, legit in a building the size of two shipping containers. It was Kino, but the place is long gone), and the coach taught me how to lift. My form is really good, but I never learned how to do weight progression. I would walk in, and he would go, " ok, today I want you to do X reps of y of ABC workout at DEF weight). Please explain it like I am retarded.

 

[VeteranOfTheRetardWars]

So how do I actually do/know when to go up in weights? Many years ago, I used to go to an old school weightlifting gym ( no machines, no music, legit in a building the size of two shipping containers. It was Kino, but the place is long gone), and the coach taught me how to lift. My form is really good, but I never learned how to do weight progression. I would walk in, and he would go, " ok, today I want you to do X reps of y of ABC workout at DEF weight). Please explain it like I am retarded.

I am a big fan of Double Progression. It's super simple and works like a charm.
Say we are benching for three working sets. Our rep range is 5-12. It would look like this on a program:
Bench Press (100x10, 100x10, 100x7)
So, we just add reps each workout until we hit three sets of twelve with our weight.
Bench Press (100x12, 100x12, 100x12)
At this point, we increase the load. How much you increase really depends on a lot of things, but for our example we will just add five pounds.
Bench Press (105x10, 105x8, 105x5)
We repeat this cycle ad infinitum, it allows for consistent progress week to week. Sometimes I only get one more rep, sometimes I smash my numbers, but the system remains the same and I still progress.
In short, you pick a rep range for your working weight, and once you hit the end of that rep range you increase the weight and just keep going.
The true magic of this system, especially for bodybuilding and general weightlifting, is that you are milking the weight for all the progress it can give you. Rather than chase heavier weights, you outgrow lighter weights.
For powerlifting and such there are different systems, but Double Progression has always been my bread and butter.

 

[Maori Kiwifruit Growers]

I am a big fan of Double Progression. It's super simple and works like a charm.
Say we are benching for three working sets. Our rep range is 5-12. It would look like this on a program:
Bench Press (100x10, 100x10, 100x7)
So, we just add reps each workout until we hit three sets of twelve with our weight.
Bench Press (100x12, 100x12, 100x12)
At this point, we increase the load. How much you increase really depends on a lot of things, but for our example we will just add five pounds.
Bench Press (105x10, 105x8, 105x5)
We repeat this cycle ad infinitum, it allows for consistent progress week to week. Sometimes I only get one more rep, sometimes I smash my numbers, but the system remains the same and I still progress.
In short, you pick a rep range for your working weight, and once you hit the end of that rep range you increase the weight and just keep going.
The true magic of this system, especially for bodybuilding and general weightlifting, is that you are milking the weight for all the progress it can give you. Rather than chase heavier weights, you outgrow lighter weights.
For powerlifting and such there are different systems, but Double Progression has always been my bread and butter.

Thanks for the info! Now the last time I lifted was pre-covid and I forgot how to start so how do I find a good starter weight? I want to do one day light weights more reps then take a break then do heavy weights low reps (then repeat until swole) so where should I start weight wise and how many reps is a lot vs a little. I am not fat but I am much weaker than I was in the past.

 

[VeteranOfTheRetardWars]

Thanks for the info! Now the last time I lifted was pre-covid and I forgot how to start so how do I find a good starter weight? I want to do one day light weights more reps then take a break then do heavy weights low reps (then repeat until swole) so where should I start weight wise and how many reps is a lot vs a little. I am not fat but I am much weaker than I was in the past.

Just start at a weight you know you can manage, and work from there. Even if it's babyweight you quickly get a feel for how much you can move.

 

[Maori Kiwifruit Growers]

Just start at a weight you know you can manage, and work from there. Even if it's babyweight you quickly get a feel for how much you can move.

Got it and total weight = bar + side + side right?

Also how much does the bar weigh again?

 

[VeteranOfTheRetardWars]

Got it and total weight = bar + side + side right?

Also how much does the bar weigh again?

Your standard Olympic bar, the ones all gyms have, are 45-lbs and yes we count that weight.

 

[Maori Kiwifruit Growers]

Your standard Olympic bar, the ones all gyms have, are 45-lbs and yes we count that weight.

ok so if I wanted to say bench 55 pounds it would be: 5lbs plate the bar (45lb) and then a 5lb plate?

 

[VeteranOfTheRetardWars]

ok so if I wanted to say bench 55 pounds it would be: 5lbs plate the bar (45lb) and then a 5lb plate?

Exactly.
Some bars are 35-lbs or other weights, but they always have that written on there.

 

[Maori Kiwifruit Growers]

Exactly.
Some bars are 35-lbs or other weights, but they always have that written on there.

Generally where on the bars? Also is there a good app or something to track my lifts?

 

[VeteranOfTheRetardWars]

Generally where on the bars? Also is there a good app or something to track my lifts?

Generally, if it's a specialty bar, it's written on the sides.
I personally just use my phone's notes app for tracking my lifts, but if you like to track your weight over time to compare yourself to the past a small notebook or some diary app works perfectly fine. I've just been on my personal program so long I've got it working like a machine, and I don't really chase numbers these days.

 

[JoseRaulChupacabra]

Generally where on the bars?

Lots of cheaper bars don't have weight indicated.

Generally, 7ft bars from a fancy brand like Eleiko will be 20Kg and are designed for 2" hole plates. However, there are bars out there that are 16Kg despite being 7ft.

There are cheap bars out there designed for 1" hole plates that are much lighter than standard bars.

One method you can use to make sure of the weight is (if able) stand on a scale with and without the bar and compare the two weights.

Also is there a good app or something to track my lifts?

I use chalk on the wall like a booty warrior.

 

[Cum Laudely]

I'll make an assumption and just suggest you buy a cheap blender that you can maintain, the amount of good carbs and protein you'll be able to down each day will be incredible.

And on the topic of posting progress, here, I don't see it happening for privacy reasons, for instance, myself, I have a very specific set of easily traceable tattoos, others might also.

Same here I have distinct features even merely showing a limb will distinctly identify me.

Hello my fellow lifters,
hope you all are achieving your weight goals this spring.

I have a quick question regard sups and your expierence with them.
Currently I'm only using protein shakes post workout since I've always struggled to put on weight. Other than that, the occasional Redbull if I'm tired or feeling low energy.

Is there anything else you swear by or would recommend? What did you implement into your routine that you wouldn't want to miss now?

I'm not looking for advice on roids or other pharma level stuff, btw.

Besides Creatine is say look at 3rd party testing for supplement quality control especially if you are in the US. Labdoor and consumerlab do 3rd party testing. Also take omega 3 fatty acids with the protein drinks. It creates a synergistic effect that's more potent than creatine for muscle protein synthesis. Just a general quick search brings up multiple studies on it. People sleep on rucking/ walking. I got a weighted vest and do body weight leg exercises with it on and walk a mile with it on. Bout to throw it on after this.

Spoiler: sad story about my lack of gains

Took a good look at my spreadsheet and I really haven't gone up in any lifts other than a couple isolation/machine exercises in over 4 months. The only real improvement I guess is that I lost about 15 lbs because I stopped eating out frequently and started drinking less beer. Plateauing at really low weights too. Only thing I can do body weight or greater is squats and deadlifts but deadlifts use trap bar or do rack pulls because my mobility is shit and I can't grab the bar from the ground with proper form. And squats I feel at body weight my form starts to break. I'll fatigue quickly and lean forward on the drive up and my spine will be sore instantly. I can't do Pendlay rows either cause of form. I can't touch my toes. I feel my hip mobility is affecting my deadlifts and squats, I don't know enough though.

Other than drinking alcohol too often and the fact I'm approaching mid 30's and took a 10 year break from the gym from 2012 to 2022, I try and eat well. I get my fruit everyday, I have a lot of chicken breast and broccoli. I take vitamins, I get 8 hours sleep and I'm usually consistent with it, same time going to bed every night same time waking up. Lately it's been a bit thrown off but it's pretty good.

I don't think it's testosterone either, I got mine tested recently but haven't called booked an appointment to talk about the results. I don't have a low sex drive, or any of the other things that come with low test.

It's probably the alcohol as well as mobility. I go to the gym early, 6 AM because I get off work late a lot and even if I didn't, I know I'd make excuses to not go. Too tired, too hungry, it's too late, etc. I really don't have the time in my life right now to take a yoga class or something but I guess I could follow one online when I get home from work. And cut the alcohol.

Need to work on mobility/flexibility and don't really know where to start.

I would say drop alcohol immediately. Even one drink disrupts deep sleep the regenerative sleep for proper muscle recovery. One drink disrupts sleep for a couple of days as well not just the first night and it contributes to the accumulation of visceral fat. Also I would recommend looking into fascia and the important role it plays. Muscle & strength mean nothing if you can't move around. If you choose foam rolling yoga is not needed but if you choose yoga, then foam rolling is not necessary. Yoga is basically an all encompassing thing so that's the drawback meanwhile foam rolling is more targeted so if you need to focus on a particular area that's what it's good for.
As for yoga channels Tom Merrick is good I bought myself a wide mat because I'm 6ft. Also Livinleggings is also good either or is fine or hell check out both. Liv doesn't thirst trap her videos so she's good. I started with Tom Merrick then got into Liv later because she got some hard poses. For Tom search his name look up "hip mobility" & "beginner" to see if you like it. Then if you stick with it move up to Liv some of her stuff is hard. Liv has hamstring stuff and routines to target a specific area if needed.

Is creatine mainly for muscle size or power? I'm trying to get stronk without getting excessively bulky, going for more of a toned looked if possible.

In other news, I've increased my exercise frequency from 2 on 1 off, to 3 on 1 off. Added in some clean and press every other day to the Simple and Sinister exercises. Pressing 35 pounds is still a bit much and I can't always get it on the left, so I'm going to do stick to 5x25lbs on each side for a while and come back to it. But I was actually surprised that 25 isn't excessively difficult and was pretty easy to add in.

It enhances performance as well as help retain water. The puffy look is relative, it depends on body type. For example, Stacy Sims does 5G daily of Creatine look at any picture of her she's the furthest thing from "puffy". It's all about what you're going for. If you wanna stay natty creatine is the best way to be natty and look like a bodybuilder. It also has great cognitive benefits. This YouTube short is a great example of what happens when you don't take creatine. https://youtube.com/shorts/k8nbz4U_jLc?si=gXD_UaXt3G600Wo5

 

[thejackal2]

Yea I can't really do leg raises. I do knee raises for abs but I can't move my legs up very high at all. If I'm standing I can move them up with straight knees about 45 degrees. Didn't know it had to do with hip flexors.

I think I've got the bracing thing down pretty well. There's a big difference between how my reps go with bench or over head press or squat etc. in situations where I know I fucked my brace up by exhaling too early or just not being tight enough. I can't really squat very deep naturally without my heels elevated a little bit. I learned to go below parallel by practicing and holding the position with heels elevated and then after a few weeks continuing without elevating them. But it's still not a very deep squat and I've already lost some of it because I'm not stretching often. I can't hip hinge very far without my knees starting to move forward. I've been trying to practice it doing light romanian deadlifts.

Do unweighted squats on the half ball before you do weighted in the rack. It forces you to keep your heels down. I'm not a huge stickler for perfect form (good form is usually good enough) but you're not going to get the glute activation you want if you're coming up off your heels. Also, don't use chunky trainers use some sort of flat shoe or just socks.

 

[Lords Greatsword]

Agreed on the last part, there are some shoes designed specifically to help with squatting better, but you'll also do well with just a pair of Converse or another flat hard-soled shoe. Better stability means less to worry about when putting the bar on your back.