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

[ducktales4gameboy]

The gym I go to has a handful of diehard regulars Scooby's age as well as a handful of not-awful college kids separate from the broccoli crowd. It's always nice to see them there and actually being consistent with it, especially at an hour where most people are just waking up.

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

I usually structure around doing a bunch of compounds plus one or two really taxing heavy lifts. If I feel like crap or need to adjust my schedule by a day I just skip the heavy lifts and do the rest on machines so I can avoid whichever muscle's overly sore (it's deltoids or traps. it's always deltoids or traps (it's deltoids right now)) and then usually go back the next day and focus on the stuff I skipped if I can make time for it.

 

[anustart76]

Are forearm curls worth doing? Or are bicep/preacher curls enough?

 

[VeteranOfTheRetardWars]

Are forearm curls worth doing? Or are bicep/preacher curls enough?

For forearm work, I prefer Hammer Curls, Reverse Grip Curls on an EZ bar, and various exercises I learned from arm wrestlers that are a little more complicated but really effective.
Forearms do more work when the hand is more pronated (palm down) in curling, and well as anything that challenges grip directly. I really love fat grips for forearm work, they immediately turn any curl or pull-up into a great forearm exercise.

 

[ITK]

Are forearm curls worth doing? Or are bicep/preacher curls enough?

The answer to pretty much every "I want X muscle to grow, should I target them directly " question is yes. The basic barbell forearm curl is a classic for a reason. Like @VeteranOfTheRetardWars said, fat gripz are great for that extra stimulus, and the old timers back in the day would always curl their forearms when performing biceps curl. In their view, you wouldn't curl a weight that you couldn't first forearm curl.

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.

Pretty much. Got the girl, dropped the gay PUA shit, kept growing, benched 4pl8s, won second place in his first ever bodybuilding comp, keeps putting out great advice after all these years. Objectively, he made it. The only thing missing is a new collab with Phil.

 

[Incel Death Note]

I know I'm late and gay, but try to overload a sled

Very useful, thank you. Edit: I'm' not being sarcastic this helped me

 

[Incel Death Note]

Is this true?

 

[VeteranOfTheRetardWars]

Is this true?

View attachment 5928523

Actually, yes.
If you ask a powerlifter, J.M Blakely has a great tutorial, when you bench you should create that “torque” for a solid base. Same goes for pushups.

 

[dick brain]

Is this true?

View attachment 5928523

I'm far from an expert but this seems like a great way to overtrain one muscle group and get an imbalance compared to full ROM.

 

[Triple Flutz]

I'd like to add weight training to my routine now that the kids are getting older and giving me more unbroken lengths of time where I can concentrate on one task without having to tend to someone. I already have a solid cardio routine and active lifestyle, but going to the gym is realistically not going to happen often enough to justify the membership, so I'm looking for options to do at home. This is almost alien to me as I've always had access to the gym and gravitated towards machines rather than weights/dumbbells etc.
If it helps at all in situating where I'm at and what would be right for me, I'm about 5'8 and 138 lbs and happy with my appearance, just wanting to add definition and ensure the continued well-being of my joints and muscles. What are good exercises that I could look up that would yield me the best time invested to result ratio, and how do I figure out what kind of weights to use/how heavy they should be? Am I looking for something that I can consistently lift for many reps, or something that creates real strain after a few sets of reps? I'm really going in blind and haven't purchased anything yet, and would appreciate guidance. Thank you!

 

[Cum Laudely]

I'd like to add weight training to my routine now that the kids are getting older and giving me more unbroken lengths of time where I can concentrate on one task without having to tend to someone. I already have a solid cardio routine and active lifestyle, but going to the gym is realistically not going to happen often enough to justify the membership, so I'm looking for options to do at home. This is almost alien to me as I've always had access to the gym and gravitated towards machines rather than weights/dumbbells etc.
If it helps at all in situating where I'm at and what would be right for me, I'm about 5'8 and 138 lbs and happy with my appearance, just wanting to add definition and ensure the continued well-being of my joints and muscles. What are good exercises that I could look up that would yield me the best time invested to result ratio, and how do I figure out what kind of weights to use/how heavy they should be? Am I looking for something that I can consistently lift for many reps, or something that creates real strain after a few sets of reps? I'm really going in blind and haven't purchased anything yet, and would appreciate guidance. Thank you!

Kettlebell exercises squat university will explain form and technique for you and has even used some of "fit pro Hawaii's" content. Fit Pro is good for home stuff because that's majority of his content. It sounds like you want functional strength and kettlebell exercises will definitely do that for you.

That's squat university his thumbnails are picked for views (but) the information is good.

He has full videos and has various homework exercises. He's 55 and absolutely shredded so if you're already fit these should workout for you just fine.

 

[Ser Prize]

So I decided to push myself a bit at the gym today and up my bicep curls to 45lbs each. I can only do a set of five but I'm mostly satisfied with upping my weight.

That said mid lift I felt a sudden burning along my forearm, then an itching. It went away after some rest and stretching but should I be worried?

 

[Maori Kiwifruit Growers]

so guys generally how long/easy is it for someone to go from zero to looking good without a shirt/being fuckable? For reference I'm not a fat fuck (I'm thin but at the high end of the proper weight for my height). however I'm always tired, crap cardio and for some reason can't keep a gym schedule going unless someone reminds me to go.


I know I sound stupid but I am trying to better myself.

 

[dick brain]

so guys generally how long/easy is it for someone to go from zero to looking good without a shirt/being fuckable? For reference I'm not a fat fuck (I'm thin but at the high end of the proper weight for my height). however I'm always tired, crap cardio and for some reason can't keep a gym schedule going unless someone reminds me to go.


I know I sound stupid but I am trying to better myself.

Less than a year if you're a man and take it seriously. Women have pretty shit taste tbh, they're not hard to impress, especially if you're mid twenties or younger.

 

[Maori Kiwifruit Growers]

Less than a year if you're a man and take it seriously. Women have pretty shit taste tbh, they're not hard to impress, especially if you're mid twenties or younger.

explain for my autistic self what "take it seriously" means. and yeah I'm not looking for the body of a greek statue that would make all the men on /fit/ cum. just something where when I take off my shirt/wear a tshirt she can be surprised that I'm THAT FIT .Oh and enough stamina that my sex goes from average to great.

 

[dick brain]

explain for my autistic self what "take it seriously" means. and yeah I'm not looking for the body of a greek statue that would make all the men on /fit/ cum. just something where when I take off my shirt/wear a tshirt she can be surprised that I'm THAT FIT .Oh and enough stamina that my sex goes from average to great.

"Take it seriously" means commit to putting on some mass, commit to a program, show up when you're supposed to, do all the lifts in the program, don't freak out and start switching shit up after a few weeks, be diligent about your form, lift weight that's actually challenging without sacrificing your form/technique, get at least a gram of protein per pound of body weight every day, hit a caloric surplus every day, track that shit so you're not just guessing, get like 8-10 hours of sleep a night, don't freak out and start cutting after a few weeks because you're putting on fat, take a serious deload week after 12 weeks, then switch to a caloric deficit every day while still lifting as hard and as often as you're supposed to, and don't freak out and start bulking after a couple weeks when your lifts aren't going up, and do that indefinitely until you have visible abs.

tl;dr show up, follow instructions and do the work

Even if you're a skeleton that should get you into "omg tylers so hot" territory because women and normies are retarded. People were calling me "jacked" when I benched 165.

Just don't try to go as Bane for Halloween.

 

[ducktales4gameboy]

A year's a good estimate, possibly less if you're in okay shape but just out of practice. I had a pretty bad shoulder injury a couple years back around the start of the pandemic and wound up dropping off due to the gym closing for a year during the scarefest, when I finally got back to it it took me about 6 months to get back to where I was pre-pandemic.

The one thing I'd add to the advice above : Fix your diet if you haven't. It takes getting used to but it's absolutely worth it. Even if you don't wind up lifting as much as you want I guarantee you'll wind up with more energy and more energy means it's easier to go lift (or whatever else) and recover afterwards. This was the biggest thing holding me up on getting there regularly when I was starting out.

 

[Maori Kiwifruit Growers]

A year's a good estimate, possibly less if you're in okay shape but just out of practice. I had a pretty bad shoulder injury a couple years back around the start of the pandemic and wound up dropping off due to the gym closing for a year during the scarefest, when I finally got back to it it took me about 6 months to get back to where I was pre-pandemic.

The one thing I'd add to the advice above : Fix your diet if you haven't. It takes getting used to but it's absolutely worth it. Even if you don't wind up lifting as much as you want I guarantee you'll wind up with more energy and more energy means it's easier to go lift (or whatever else) and recover afterwards. This was the biggest thing holding me up on getting there regularly when I was starting out.

My diet isn't great but it isn't terrible. What gives me issues are the meds I have to take (they suppress appetite and can cause hard to lose weight gain) and the fact I'm really into pasta. But is there a "go to eat this and you will be fit" sorta cook book? I have to get healthy for my heart (again related to meds, the Drs all say I need to get into shape) so I don't mind most of my meals being the same crap.

tl;dr show up, follow instructions and do the work

Even if you're a skeleton that should get you into "omg tylers so hot" territory because women and normies are retarded. People were calling me "jacked" when I benched 165.

Just don't try to go as Bane for Halloween.

are there any gyms or something where I can go, the guy will tell me to do x number of y, assist me and then idk at least have me make an appointment for next week and I can repeat it adnasueium? I don't mind paying for it if but I also don't want all the "bullshit" that comes with fitness. I use to do varsity sports so I love the feeling of getting fit, I'm just looking for that "clock in, do what I'm told and clock out" approach to fitness.


nah not looking for Bane but definitely that energy I had in college.

 

[ducktales4gameboy]

But is there a "go to eat this and you will be fit" sorta cook book? I have to get healthy for my heart (again related to meds, the Drs all say I need to get into shape) so I don't mind most of my meals being the same crap.

If you don't utterly hate beans, the slow-carb diet from this book is a good starting point to work from. It's pretty simple and boils down to legume + green vegetable + protein every meal. It's nutritionally pretty solid, sources all of the claims it makes and has the nice benefits that it's very cheap and you can prep 3 or 4 days worth of meals in like half an hour assuming you've got access to a stove and a pressure cooker.

There's a very basic one-page summary version floating around but it omits the reasoning for everything and the author (who comes off as cringy at best imo) comes off even cringier when there's not a paragraph explaining each choice/exclusion, so it's probably better to track down the actual book cough cough zlibrary if the food guidelines look at all tolerable.

As-written that diet's supposed to be for weightloss but you can just scale it up or add some nuts or a protein shake to get to whatever calorie goal you need. It also writes in a cheat day every week, I line that up with the day I do all my really heavy stuff and go out with the family/inhale pasta/cook something afterwards.

are there any gyms or something where I can go, the guy will tell me to do x number of y, assist me and then idk at least have me make an appointment for next week and I can repeat it adnasueium

Check out local non-chain gyms over the franchise ones, most of them have that in some form or other. The better ones also have roaming staff to help you with spots/form/etc whenever.

e: that site hosting the pdf seems erratic, here's a screenshot

 

[VeteranOfTheRetardWars]

are there any gyms or something where I can go, the guy will tell me to do x number of y, assist me and then idk at least have me make an appointment for next week and I can repeat it adnasueium? I don't mind paying for it if but I also don't want all the "bullshit" that comes with fitness. I use to do varsity sports so I love the feeling of getting fit, I'm just looking for that "clock in, do what I'm told and clock out" approach to fitness.

Plenty of gym have trainers who can tell you what to do and how to do it, just ask at the front desk or call them, it's really common. It will be very basic stuff like compound movements and basic isolation afterwards. The compounds would likely be things like bench, squat, deadlift, things like that. The isolation could be barbell curls, triceps pushdowns, lateral raises, just really simple stuff that works. Bodyweight exercises as well are always great, just pushups and pullups and squats are a killer workout.
In reality, what you need to do is just go to the gym, on a schedule, workout in some manner, and just build the habit of lifting. All that mindset stuff comes later, when you get bit by the Iron Bug you will have your own mindset for training, but that's a different naval gazing discussion.
Step one is just building the habit of going to the gym. Set a schedule and stick to it. Doesn't matter if you do ten pushups and then walk on a treadmill for twenty minutes, you at least got there and that's the point for now. After you keep going you will want to push harder and learn more, that's just how it works.

 

[Maori Kiwifruit Growers]

Plenty of gym have trainers who can tell you what to do and how to do it, just ask at the front desk or call them, it's really common. It will be very basic stuff like compound movements and basic isolation afterwards. The compounds would likely be things like bench, squat, deadlift, things like that. The isolation could be barbell curls, triceps pushdowns, lateral raises, just really simple stuff that works. Bodyweight exercises as well are always great, just pushups and pullups and squats are a killer workout.
In reality, what you need to do is just go to the gym, on a schedule, workout in some manner, and just build the habit of lifting. All that mindset stuff comes later, when you get bit by the Iron Bug you will have your own mindset for training, but that's a different naval gazing discussion.
Step one is just building the habit of going to the gym. Set a schedule and stick to it. Doesn't matter if you do ten pushups and then walk on a treadmill for twenty minutes, you at least got there and that's the point for now. After you keep going you will want to push harder and learn more, that's just how it works.

I totally get what you're saying but if I don't have someone to "disappoint" by not showing up then my commitment is non existent. it's just something I noticed in my life. For example when I was on a club sports team in college, I showed up to EVERY practice because I knew they relied on me. however if you asked me to go for a bike ride (something I like to do and have no issues doing) I'll bitch and moan and not go. but have a friend or a woman who wants to go with me, and I'm down at my bike ready to go on a multi hour ride. I honestly wish I could get that motivation to do things without having to rely on someone to rely on me (if that makes sense). cuz at the end of the day I'm doing all this for me. how do you stay commitment especially at the start?

also ducktails for gameboy your link to the one page summary doesn't work.