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

Just Hamsters said:
only skipped two leg days
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so im 6foot4 245lbs or so
i do 3x10 132lbs curls
and
3x10 push ups
every day at home, no i have never in my life entered a gym
i feel like there is a step in between i am missing
should i buy the typical bench press station?
is there enough difference between curls/push ups and bench press that would justify doing it?
not a money thing, just a does it matter thing
 
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Just Hamsters said:
I only skipped two leg days and the day after training them again, I can barely bend and squat down.
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LOL it do be like that.

Turned in:
Seated Calf Raises - 245 - 3x15
SLED Calf Raises - 498 - 3x15
Romanians - 225 - 3x15
Barbell Hip Thrust -285 - 3x15
Barbell Rows - 155 - 3x15
Leg Curls - 160 - 3x15
Dumbbell Pullovers - 75 - 3x15
Machine Reverse Flyes - 130 - 3x15
Tricep Pressdowns - 125 - 3x15
 
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overweight said:
so im 6foot4 245lbs or so
i do 3x10 132lbs curls
and
3x10 push ups
every day at home, no i have never in my life entered a gym
i feel like there is a step in between i am missing
should i buy the typical bench press station?
is there enough difference between curls/push ups and bench press that would justify doing it?
not a money thing, just a does it matter thing
Click to expand...
Either commit to keeping equipment at your house or suck it up and pay the gym membership. There are pros and cons to either decision.
 
overweight said:
so im 6foot4 245lbs or so
i do 3x10 132lbs curls
and
3x10 push ups
every day at home, no i have never in my life entered a gym
i feel like there is a step in between i am missing
should i buy the typical bench press station?
is there enough difference between curls/push ups and bench press that would justify doing it?
not a money thing, just a does it matter thing
Click to expand...
There was a few-months period I trained at home instead of going to the gym, and a big part of what I did then consisted of weighted diamond pushups and weighted dips - 3x8-12, adding weight whenever I managed a 3x10 at least.

When I did return to the gym, the only thing that took a bit to relearn was the squat, as the extent of my leg training was just pistol squats and jump roping; bench press on the other hand I felt absolutely zero loss, and honestly felt a little bit stronger on the same weight that I left off on it.

Depending on how you handle progression, I'd say there's enough carryover that you'd be perfectly well with either sticking with pushups or getting a bench setup. One counterpoint I would bring up is that benching heavy as fuck is cool.
 
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Lords Greatsword said:
There was a few-months period I trained at home instead of going to the gym, and a big part of what I did then consisted of weighted diamond pushups and weighted dips - 3x8-12, adding weight whenever I managed a 3x10 at least.

When I did return to the gym, the only thing that took a bit to relearn was the squat, as the extent of my leg training was just pistol squats and jump roping; bench press on the other hand I felt absolutely zero loss, and honestly felt a little bit stronger on the same weight that I left off on it.

Depending on how you handle progression, I'd say there's enough carryover that you'd be perfectly well with either sticking with pushups or getting a bench setup. One counterpoint I would bring up is that benching heavy as fuck is cool.
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^^ This is solid advice. If you need to substitute weightlifting with calisthenics (or vice versa), you have to be realistic with "stepping up" your exercises in order to match what you would be performing if you were going about your normal routine like, well, normal. I would elaborate and say that while "stepping up" can simply be performing more repetitions, you also have to change the complexity of the exercise as well (see: above Chad performing weighted diamond pushups and not just normal pushups).
 
Speaking of leg day, anyone have recommendations for hitting calf’s better without a dedicated machine for it?
I can’t quite get the same feeling doing standing calf raises with a barbell or calves on a leg press as I can with a proper calf machine, but my current gym unfortunately doesn’t have one.
 
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Rimanah said:
Speaking of leg day, anyone have recommendations for hitting calf’s better without a dedicated machine for it?
I can’t quite get the same feeling doing standing calf raises with a barbell or calves on a leg press as I can with a proper calf machine, but my current gym unfortunately doesn’t have one.
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I hate to give a very barebones and possibly stupid response, but is there any possibility that you can continue to add weight to your standing calf raises? Or is your gym the type to only provide barbells or dumbbells with a fixed amount of weight?

I have never tried standing calf raises with a cable machine, but I would consider that as an option. However, if another user could provide some critique on whether performing a standing calf raise with cables is feasible, that would be nice.
 
Couple of questions from a kiwi who's trying to get more active. Some prior gym experience, though it's been awhile.

First, a broad question: Is the whole "free weights are better than machines" thing a meme? Does it depend on what your goals are? It seems like fitness influencer/lifting bro types always seem to promote free weights, but I've seen a fair amount of pics/footage of bodybuilders doing what seem like pretty machine-centric routines. Plus I get the impression that free weights are potentially more dangerous in terms of injury potential if you have bad form or overestimate your ability – stuck with a barbell on your chest if you can't complete a press, tearing a bicep/pectoralis minor if you lower a dumbbell with too little control, fucking up your back with bad deadlift or squat form, etc. etc.

Next, a more specific question: Any tips on improving ankle dorsiflexion? Mine is absolute shit, to the point that I have difficulty performing a flat-footed barbell squat without a plate under my heels, even wearing lifting shoes. I've tried the standard stretches that get recommended, but haven't seen much improvement.

I guess a related question to that is: will it limit potential gains if you don't do standard barbell squats? Can you get by doing sumo squats or leg presses? I only ask because the squat is always touted as one of the fundamental "do this if nothing else" lifts.
 
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Who would have thought training less makes you stronger??? (To be fair I was probably over training like a mother fucker)

Now at 275 bench, 205 OHP, 325 squat and 425 for 5 reps of each.

That being said, I need some new fucking music for my playlist, getting old blasting the same shit over and over again lol
 
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Nanashi no kiwi said:
Couple of questions from a kiwi who's trying to get more active. Some prior gym experience, though it's been awhile.

First, a broad question: Is the whole "free weights are better than machines" thing a meme? Does it depend on what your goals are? It seems like fitness influencer/lifting bro types always seem to promote free weights, but I've seen a fair amount of pics/footage of bodybuilders doing what seem like pretty machine-centric routines. Plus I get the impression that free weights are potentially more dangerous in terms of injury potential if you have bad form or overestimate your ability – stuck with a barbell on your chest if you can't complete a press, tearing a bicep/pectoralis minor if you lower a dumbbell with too little control, fucking up your back with bad deadlift or squat form, etc. etc.

Next, a more specific question: Any tips on improving ankle dorsiflexion? Mine is absolute shit, to the point that I have difficulty performing a flat-footed barbell squat without a plate under my heels, even wearing lifting shoes. I've tried the standard stretches that get recommended, but haven't seen much improvement.

I guess a related question to that is: will it limit potential gains if you don't do standard barbell squats? Can you get by doing sumo squats or leg presses? I only ask because the squat is always touted as one of the fundamental "do this if nothing else" lifts.
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5 minute third world Squat and calf raises with full ROM. The 10 minute stretch routine on Brian Alsruhe channel.
 
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Rimanah said:
Speaking of leg day, anyone have recommendations for hitting calf’s better without a dedicated machine for it?
I can’t quite get the same feeling doing standing calf raises with a barbell or calves on a leg press as I can with a proper calf machine, but my current gym unfortunately doesn’t have one.
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Cycling and heavy rucking will get you some sick calves if you need more than some specific gym movements. It takes a lot of time and consistency, whichever way you go. Just commit to something and you'll get there.


I say this as someone who couldn't care less about calf hypertrophy. Still, I noticed that my calves grew a lot when I started doing these two things consistently (in addition to hiking, taking stairs often at work, sprinting, etc.).
Nanashi no kiwi said:
guess a related question to that is: will it limit potential gains if you don't do standard barbell squats? Can you get by doing sumo squats or leg presses? I only ask because the squat is always touted as one of the fundamental "do this if nothing else" lifts.
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It will limit gains on the back squat and by extension gains in more than a few other muscle groups, as well skeletal density increases. If all you care about is lower body hypertrophy, then no, you can definitely develop that without the back squat.

Don't forget that the squat has significant systemic anabolic benefits, though. It does so much good overall to do it regularly that I'd strongly recommend including it unless you physically can't.
 
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Rekeita's Kidneys said:
Who would have thought training less makes you stronger??? (To be fair I was probably over training like a mother fucker)

Now at 275 bench, 205 OHP, 325 squat and 425 for 5 reps of each.

That being said, I need some new fucking music for my playlist, getting old blasting the same shit over and over again lol
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I used to go 3 times a week doing major lifts every time. I dropped it back to something more like Monday and Friday and progressed so fast.

For the person who couldn't squat without heels coming up there are squat shoes with built in heels.
 
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What set of dumbbell exercises would you fellas recommend to engage a maximum amount of muscles possible?
I have close to zero body fat, if that matters.
 
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