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

[Lurker Child]

What exactly is the point of deadlifts? I once heard someone say "you only practice deadlifts to get better at deadlifts". This has only seemed true in my experience. I don't deadlifts partly because of this but mostly because I have other exercises that handle those muscles already.

Spoiler: deluge into my routine

On the topic of exercises, here's one that I've devised recently that has done me a lot of good:
Take a pulley per each hand. Face away from the pulley machine. Take three steps forward and then punch out with each arm in alternation for however many reps. For the lower weights of 20,30,40 lbs per each arm I put in more reps to avoid bruising muscles from not-enough-warmup, so I go 11, 13, 17, 19, 23 per each arm. Once I get to 50 lbs I keep it at 11, 13, 17 and maybe 19 per each arm; escalating to 60 lbs then 70 lbs and now I'm trying to normalize 70 lbs so I can get to 80 lbs. I weave in 31 sit ups between each weight increase. I'm cautious with the warmup but once I get into the groove it's a great exercise. As far as I can tell it exercises the back upper arms, the shoulders, the upper back and definitely the center back since those three steps means you have to hoist up, on the higher end, 120 to 140 lbs split between the arms. I have seen some very good growth from doing this.

Other than that: for the chest I do the usual pushups. For the arms I have that one pull out exercise with the pulley but more usually I have curls with dumbbells. I do 100 reps per each arm going 2, 3, 5, 7, 11, 13, 17, 19, 23 at 15 lb then again at 20 lbs and then as far as I can go with 25 lbs. I'm pushing to go further. For the legs I'd say the standard exercises are good. For me, marching for an hour or so in stride or sprinting are great work outs for those. Interestingly, for the lower body, I came up with this workout to hoist myself up by my arms on a rack and lift my knees to my chest in 5 or 7 sets of 7. I noticed one day after a hard workout that my ass was sore. Turns out doing that targets the ass muscles. So there's that.

The main thing I target for is endurance as well as strength. It's more important to me that I can handle weight for a long time rather than a little time. Pushing your comfort with the weight is necessary to build muscle and get stronger, but true progress is when the cusp of your old limitations is not just achieved but is comfortable for your new limitations.

 

[Autistic Monkey]

Any good leg exercises that don't stress ankles? I sprained my ankle a month ago and sprained again last friday. Its probably going to take few months to get it fully healed so I need to start doing legs again to maintain.

Currently the only exercises I can think of is leg curl and leg extensions.

 

[Jarry Seinfelt]

Any good leg exercises that don't stress ankles? I sprained my ankle a month ago and sprained again last friday. Its probably going to take few months to get it fully healed so I need to start doing legs again to maintain.

Currently the only exercises I can think of is leg curl and leg extensions.

Maybe kettlebell swings?

 

[Weeb Slinger]

I have been working with a 16kg kettlebell. Recently I have injured a muscle in my left forearm. If you hold your arm out in front of you with the wrist on its side, then it's the long tapering muscle just below the elbow joint; whatever that's called, I've fucked it. Since the injury is the result of carrying a large, heavy box five miles, I assume that it's a strain rather than a tear. It's healing but it's taking its time. Are there any specific exercises I can do on that arm without putting too much strain on that particular muscle?

 

[Pierre D'Olnique]

I have been working with a 16kg kettlebell. Recently I have injured a muscle in my left forearm. If you hold your arm out in front of you with the wrist on its side, then it's the long tapering muscle just below the elbow joint; whatever that's called, I've fucked it. Since the injury is the result of carrying a large, heavy box five miles, I assume that it's a strain rather than a tear. It's healing but it's taking its time. Are there any specific exercises I can do on that arm without putting too much strain on that particular muscle?

Does that mean you want that arm to not bend? If that's the case, lateral raises. Be aware that they're more demanding than curls, you'd have to lower the load.

Might as well ask a similar question since I'm also dealing with an injury - my left shoulder is fucked and as such my left arm has taken a big endurance and strength hit. Are the any exercises that involve either dumbbells or the standard/curl barbell which don't rely on the shoulders too much?

 

[ducktales4gameboy]

The kettlebell curls that got posted a couple pages back keep your shoulders locked. If you can clasp your hands together and move them from your stomach to your chin without it setting your shoulder off, that's the exact range of motion they use, so they might be worth a shot. For the ultimate difficult version of that exercise try doing an air squat during the curl.

> What exactly is the point of deadlifts?

More full-body involvement than some of the other similar leg exercises, afaik. My part-time is helping my retiree parents care for their rental property and they've definitely helped with moving furniture and dealing with the 30L trashcans full of dirt/gravel from the landscaping supply although some of that may just be from getting the form/weight distribution part into muscle memory.

 

[JoseRaulChupacabra]

What do you guys do on weak days? I usually just half the volume and call it a day.

 

[CowPox]

I'm nowhere close for overall, but for a particular body part. I might have the biggest calves here.

You are born with wheels or you are not etc.

 

[Just Hamsters]

What do you guys do on weak days? I usually just half the volume and call it a day.

Do you mean intentionally light days or days where your body hasn't fully recovered yet?

I've always heard deloading is garbage unless you're injured, but on days where I'm weaker than usual, I will go lighter with the same reps in order to focus on form. If you're routinely having weak days, I think that means you're overtraining.

 

[JoseRaulChupacabra]

Weak as in feeling weak and having difficulty with the load.

And yeah, I usually just take it easier and maybe dial back a little.

I've always heard deloading is garbage

I read that's for noobs, and I still kind of am. They say that once you get to a higher level, it's necessary, especially for heavy strength focused training.

 

[dick brain]

What do you guys do on weak days? I usually just half the volume and call it a day.

Weak as in feeling weak and having difficulty with the load.

I follow a routine of a couple big compounds each day and some accessory work I've added over time. I treat the routine as the bare minimum, and the accessory work as just that. On days when I'm feeling good, I do the compounds + accessory work; on days when I'm not feeling it, I skip the accessory work and just do the compounds.

I don't deload or decrease anything, i just skip the extra shit.

 

[Inspector Rex]

What exactly is the point of deadlifts?

Grip strength, spinal muscles.

I don't find deadlifts necessary bodybuilding-wise, but it feels good to hit a new rp max, and it makes my sedentary work more bearable. If you don't like it, then don't do it, you won't lose much.

 

[MS Paint Gigachad]

Nobody's posted in a hot minute, time for me to stir the pot: Have we heard of the new Revival Fitness drama, and what do we think of it?
Revival Fitness makes a video called "The Realest Natty or Not Video Ever Made": https://www.youtube.com/watch?v=UQkOiM_dzE4
GVS weighs in: https://youtu.be/Uj-M1s6ZCfE?si=tQUwtruZigsE5DM-
Natural Hypertrophy makes a ~1hour video weighing in: https://youtu.be/loDNjTHZjG4?si=RFQghmQkLbzGH7GA
Basement Bodybuilding weighs in: https://youtu.be/aN-RHSrssfA?si=tNcaMHr8NOtM6FPG
AtlasPowerShrugged weighs in: https://www.youtube.com/post/UgkxiCBkb53nFnorOPti-Uuiw78k_KNs0WHx
Revival Fitness gets MatI, makes response video: https://www.youtube.com/watch?v=K9q7tWiZnV8

 

[VeteranOfTheRetardWars]

Nobody's posted in a hot minute, time for me to stir the pot: Have we heard of the new Revival Fitness drama, and what do we think of it?
Revival Fitness makes a video called "The Realest Natty or Not Video Ever Made": https://www.youtube.com/watch?v=UQkOiM_dzE4
GVS weighs in: https://youtu.be/Uj-M1s6ZCfE?si=tQUwtruZigsE5DM-
Natural Hypertrophy makes a ~1hour video weighing in: https://youtu.be/loDNjTHZjG4?si=RFQghmQkLbzGH7GA
Basement Bodybuilding weighs in: https://youtu.be/aN-RHSrssfA?si=tNcaMHr8NOtM6FPG
AtlasPowerShrugged weighs in: https://www.youtube.com/post/UgkxiCBkb53nFnorOPti-Uuiw78k_KNs0WHx
Revival Fitness gets MatI, makes response video: https://www.youtube.com/watch?v=K9q7tWiZnV8

Revival Fitness is a fag who clearly really wants to do gear because of his body image issues but is afraid of pulling the trigger.
Drama is also gay.

 

[ITK]

Nobody's posted in a hot minute, time for me to stir the pot: Have we heard of the new Revival Fitness drama, and what do we think of it?
Revival Fitness makes a video called "The Realest Natty or Not Video Ever Made": https://www.youtube.com/watch?v=UQkOiM_dzE4
GVS weighs in: https://youtu.be/Uj-M1s6ZCfE?si=tQUwtruZigsE5DM-
Natural Hypertrophy makes a ~1hour video weighing in: https://youtu.be/loDNjTHZjG4?si=RFQghmQkLbzGH7GA
Basement Bodybuilding weighs in: https://youtu.be/aN-RHSrssfA?si=tNcaMHr8NOtM6FPG
AtlasPowerShrugged weighs in: https://www.youtube.com/post/UgkxiCBkb53nFnorOPti-Uuiw78k_KNs0WHx
Revival Fitness gets MatI, makes response video: https://www.youtube.com/watch?v=K9q7tWiZnV8

Look at this grifting faggot. It's so blatant it's not even funny. LA chewed him up and spit him out.

 

[VeteranOfTheRetardWars]

Look, I like NH. He is French, which is unfortunate but we all have problems. He is a weirdo, and we need weirdos to get shit done sometimes. I get the Noble Natty thing, I am genuinely extremely concerned seeing all these Zoomers hop on gear in record numbers, and while it's kind of gay at least he's trying to help.
Revival is a dime a dozen fitness guy who achieved pretty good results, and let the Internet get to him. You could just say "I'm highly against you using these drugs, my personal politics skew Libertarian on the subject for various reasons". It's that simple, you don't really need to sperg out playing devil's advocate for no real reason.

 

[MS Paint Gigachad]

View attachment 5912097
Look at this grifting faggot. It's so blatant it's not even funny. LA chewed him up and spit him out.

Lol, lmao. The fact that he says profiting from physique is a sign of being a fake natty but hes trying to profit (to a much greater extent than the noble natties).

I'm also gonna point out that
1. There are degrees to profiting from physique, ranging from Natural Hypertrophy's singular mention of his kofi page in a 3 hour video to Vshred taking out paid ads, which he simply does not go into - he ends the video there and then.
2. his criteria (profiting from physique being one) are vague and subjective (What exactly is "quick results"?) enough to nail anyone and everyone as being a fake natty (hell, you could nail me on making PEDs a moral issue)
3. there's a market for calling everyone a fake natty - some people just want the copium and to have an excuse to not look like the fella on IG

Overall i feel myself lined up most closely to GVS on this one.

Revival is a dime a dozen fitness guy who achieved pretty good results, and let the Internet get to him. You could just say "I'm highly against you using these drugs, my personal politics skew Libertarian on the subject for various reasons". It's that simple, you don't really need to sperg out playing devil's advocate for no real reason.

Gotta agree with you there. It feels like he's gotta have the last word - see his response to the noble natties, also this community post. Man just wades into drama over and over.

Literally a Cauliflower-haired zoomer

 

[Mister Baranavichy]

Any good lifts for legs for someone that has a fucked back and knee? I've been doing a lot of bodyweight squats but my upper body is getting big and I don't want an LTG situation. I was thinking of looking for a gym with a leg press machine.
View attachment 5854542

I know I'm late and gay, but try to overload a sled if you have access, it's what's been allowing me to grow my legs during my wait for surgery.

I get the Noble Natty thing, I am genuinely extremely concerned seeing all these Zoomers hop on gear in record numbers, and while it's kind of gay at least he's trying to help.

It's just the burden of this generation, they must become the sarms goblins with disgusting bodies influenced by G.Shark so that in the future others will learn from their example, hope jeff and his faggot cronies are enjoying that short-lived success, to date I still laugh at his dogshit food pyramid - Here, for those who haven't seen it, original is long gone for obvious reasons but Elgin still has his video up. explaining why this juicer knows jack about nutrition:

And on the topic of Noble Natty's, they are like the big foot of the fitness world, because most of them are either in it to con you out of something, or are unreliable because it's all a facade to cover up some deep insecurity, like Alex or AlphaDestiny - In all of my years of browsing /fit/ way back, no more cope and seeth was had outside of the time he uploaded a video looking and talking like he had just lost his virginity, that he had learned the "mysteries of life" and that sometimes we should "skip the gym in lue of other opportunities".

He's deleted a lot of his videos that have his size on actual display as he was very emotional about it, but here's his physic at the time.

But Scooby is still the goat, and the man is still rocking hard like he hasn't aged a day, working out in a fucking wheelchair in his 60s

 

[ITK]

And on the topic of Noble Natty's, they are like the big foot of the fitness world, because most of them are either in it to con you out of something, or are unreliable because it's all a facade to cover up some deep insecurity, like Alex or AlphaDestiny - In all of my years of browsing /fit/ way back, no more cope and seeth was had outside of the time he uploaded a video looking and talking like he had just lost his virginity, that he had learned the "mysteries of life" and that sometimes we should "skip the gym in lue of other opportunities".

Alex won.

 

[Mister Baranavichy]

Alex won.

How come? I remember the cope and seething but like most on the board at the time eventualy lost interest, did he get his trad cath gf and walk into the sunset? Because all I'm seeimg is the same formula as 6 years ago, plus he's going bald, which given how much he stressed about height, can't be doing numbers for him mentaly.