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

[mars]

New exercises won't make you grow more as long as your old exercises weren't ass and you don't exercise every single muscle every day unless you're doing a full body split and as long as you have good intensity you can make good progress with as little as two days a week but you will be leaving gains on the table.

Have fun

 

[24nagging]

Ive been lifting for almost a year now and I was wondering if i should up my volume or not. My current routine is 3-4 times a week. Chest and Back, Legs, Arms and Shoulders, and if im feeling good an extra Arms and Shoulder day. I do 2 to 3 sets all to failure in a rep range of usually 6 to 8 sometimes 4 on big compounds. Since i mostly work out at home I really only do free wieghts and some body weight stuff (like dips). I know no matter what you do you cant really get faster gains (other than steroids obviosuly which im not doing) but i was wondering if maybe higher volume could help or if I should just keep doing what im doing?

I wouldn't do compound to failure, but if you have the proper safeties then it should be ok. As long as it's not too exhausting that you can't complete your workouts, it's fine. Some people like going to failure because they might feel like they are being absolute pussies otherwise (my case), and it's fine.
I would do higher rep ranges tho. If you do heavy loads too long they are gonna tax your body more.

Doing every set to failure and reaching failure in 4 reps means you're trying to lift way too heavy. Stop ego lifting and actually do some proper work.

I agree with the reps stuff, but reaching failure is not a bad thing or an ego thing, at all. It's a very effective way to train if you have proper technique

4 days a week really is the minimum

that's literally not true. The minimum amount of sessions per week is whatever number you can do consistently; if it's two, then it's two. You have to adjust your volumes and intensity for those days (if you had more you could spread them out more easily), but you can get a lot done in one day with the right programing

 

[farmer andy]

New exercises won't make you grow more

Yes they will. If you do what I said a pick movements with different resistance patterns and angles etc it is novel stimulus. This has been proven over and over again.

If you pick alternative movements that very closely replicate the dynamics of the movement you were already doing then it won’t make a difference, but this is explicitly not what I said to do.

that's literally not true

Yes it is. The poster stated that he wants faster gains, trains 3-4 days per week, and already takes sets to failure.

In this context, advice that he could train less days per week really doesn’t seem like it’s going to be helpful. You even say that if he has more days available he can do a better job of spreading out the volume, so you already know I’m right.

In a generalized sense I would always agree that people should create a plan they can realistically stick to because that’s better than some idealized plan that they won’t do, but this person has already stated their current volumes and intensity so let’s address that specifically or we’re not really being helpful.

 

[mars]

Yes they will. If you do what I said a pick movements with different resistance patterns and angles etc it is novel stimulus. This has been proven over and over again

This has never been proven. There's one study that shows that switching up exercises can increase motivation but muscle growth was identical to the group doing the same exercises.

So if you're not getting bored and losing motivation there's no reason to switch anything up you will grow the same as long as you're hitting the same muscles with the same intensity.

 

[whatsupwthat]

View attachment 8665085

Boom. Much lower for Sam than I expected, but I can see why after the group lineup/posedown.

If what I heard is true that Sam is basically self-coached on training, dieting and posing, getting 8th in the Arnold is actually wayy more impressive than it seems.

Yes they will. If you do what I said a pick movements with different resistance patterns and angles etc it is novel stimulus.

This makes literally 0 sense.

 

[The Stranger]

This makes literally 0 sense.

He's soyence based

 

[VargReallyDidNothingWrong]

He's soyence based

Guys who don't know what a split is or are so weak they physically can't go to the gym the day after they do some curls in the squat rack really shouldn't throw stones in their little Barbie-sized glass house.

 

[Michael_Jordan_Peterson]

My sister still tells me how lucky I am to have some magic metabolism like she hasn’t seen me lifting as a hobby for over a decade.

I fuckin hate this shit. yeah if you lift 10k pounds in a workout and have 50x the muscle mass of some fat golem made out of blue cheese and estrogen your metabolism will be higher. Its an obvious nigger response so that they can continue doing what theyd like, which is being a fat lazy bitch, while also excusing themselves of it being their fault.

I hit 505x1 deadlift after a pretty strong block for me. Last pr was 495 so was nice to cross into the 500s finally. I felt good and tried 515x1 after but it didnt go.
Ive also lost about 10 pounds, cut out about 90% of beer.
Taking a break now to go do some cycling which i was hesitant to because i didnt want to interfere with recovery.

 

[24nagging]

If you do what I said a pick movements with different resistance patterns and angles etc it is novel stimulus

the difference between a T-Bar row and a BB row in terms of angles is minimal, same with a BB curl or a Cable curl. Muscles move in a much more "simple" way than you give it credit for

Yes it is.

as a universal recommendation, as your first post suggested, it is not. It is a good number of days, I would recommend that for some one with a free agenda, but not for someone with the opposite situation

My sister still tells me how lucky I am to have some magic metabolism like she hasn’t seen me lifting as a hobby for over a decade.

metabolism is such a massive meme
it's mostly appetite not your metabolism that keeps you from gaining weight, which is socio-genetic

 

[VargReallyDidNothingWrong]

Just finished my first workout trying this weird split a guy I know came up with.

He's like 3x stronger than I am so I trust his workout planning, but man its going to rape my ass to be doing squats, lunges and/or deadlifts every workout.

 

[Torque Wheeler]

Why do the black guys at my local park look so jacked from doing half-rep pullups?? I tried to explain to them that their form is wrong but it didn't go over so well

 

[VargReallyDidNothingWrong]

Why do the black guys at my local park look so jacked from doing half-rep pullups??

They're on dat dere Celltech

 

[dick brain]

They're on dat dere Celltech

Is that like Convict Conditioning?

 

[VargReallyDidNothingWrong]

Is that like Convict Conditioning?

Celltech is a great name for a prison themed anabolic supplement (its just canned tuna and ramen noodles)

 

[Torque Wheeler]

Seriously though, working out in the park with the black guys has been nice. They have pull-up bars, dip bars, leg raise bars (with a back so you're not using your hips). A half mile walking trail so you can keep your heart rate up while you cool down between sets. There's some other stuff there too, but why bother? I typically to 3 sets of pullups variations, 3 sets of leg raises, 3 sets of dips, walk about 2 miles, and total of 100 pushups with 2-3 sets. I think that might be all I need besides sports, weightlifting maybe twice a week, and 3 runs during the week (two 5ks and one 6-12 mile run). At home I do ab rollouts before bed

 

[24nagging]

Seriously though, working out in the park with the black guys has been nice. They have pull-up bars, dip bars, leg raise bars (with a back so you're not using your hips). A half mile walking trail so you can keep your heart rate up while you cool down between sets. There's some other stuff there too, but why bother? I typically to 3 sets of pullups variations, 3 sets of leg raises, 3 sets of dips, walk about 2 miles, and total of 100 pushups with 2-3 sets. I think that might be all I need besides sports, weightlifting maybe twice a week, and 3 runs during the week (two 5ks and one 6-12 mile run). At home I do ab rollouts before bed

be careful, you might get jumped on or mugged
There is a reason why it's only blacks that go to those places

 

[Torque Wheeler]

be careful, you might get jumped on or mugged
There is a reason why it's only blacks that go to those places

They go there to play basketball and deal drugs mostly I think. They know me now I think

 

[VargReallyDidNothingWrong]

Day 2 of the weird full body split program. Deadlifts, bench press and lunges, with overhead press, shrugs and curls as accessory lifts.

No idea if its any good yet. Will check back in later.

 

[The Stranger]

Day 2 of the weird full body split program. Deadlifts, bench press and lunges, with overhead press, shrugs and curls as accessory lifts.

No idea if its any good yet. Will check back in later.

Strange you didn't do it two days in a row

 

[VargReallyDidNothingWrong]

Strange you didn't do it two days in a row

I had to drive around all day after work yesterday and got home so late I didn't even get a full 7 hours of sleep, working out wasn't really in the cards.