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

Diver Down said:
I hit my long-term goal of one set of 2pl x 10 on bench yet I feel nothing.

Shit sucks, man.
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as in you don't feel your chest?
check your form. Your shoulders should be down, chest up. You wanna drive and dig your shoulders into the bench, back and down. Think about trying to touch your shoulder blades. This will generate an arch that might make your lumbers
Another thing might be the width of your grip. Maybe try going more wide, putting your fingers in the first ridge or smooth part of the bar.
Also your legs are function to stop you anchor you into the bench. Your legs keeps the tension on your body, so if you find your legs slipping try pulling them further into your body.
 
Lundgoff said:
Besides squats, lunges, presses, etc what are some good leg exercises especially calves
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For calves I always did either leg press calf raises or smith machine calf raises. If you have access to a dedicated calf machine (standing ones are better) then do that.

You left out any hamstring exercises so the two I do are stiff leg deadlifts and leg curls.
 
mars said:
For calves I always did either leg press calf raises or smith machine calf raises. If you have access to a dedicated calf machine (standing ones are better) then do that.

You left out any hamstring exercises so the two I do are stiff leg deadlifts and leg curls.
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Hamstringsi knew and already do, I just needed calves advice
 
So i workout at home and just started back up again after a few years of being a lazy sack of shit.
I forgot how much my mind feels better on top of the physical benefits.

I'm a man 5' 8" and weigh 160 i used to weigh 120 before i started working out, so I've always been a stick, less so now, and I'm not very fat either, still never had abs though :(. anyways, I'm trying to bulk up to about 180 and i just can't get above 160.
I've always had a fast metabolism and it seems like i have to eat so much my stomach feels like it's going to explode to gain any weight anymore. so any tips for bulking?

also, I've found it hard to push on legs, and while i didn't really notice at first my upper body is beginning to eclipse my lower by a decent amount, any good bodyweight/ dumbbell leg exercises? in fact any good bodyweight or dumbbell exercises in general?

one more thing, sorry for all the questions. but any good supplements or are they all just snake oil? any vitamins help with lifting in a significant way? is creatine worth it?
 
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Cryptosporidium 138 said:
also, I've found it hard to push on legs, and while i didn't really notice at first my upper body is beginning to eclipse my lower by a decent amount, any good bodyweight/ dumbbell leg exercises? in fact any good bodyweight or dumbbell exercises in general?
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For legs, Bulgarian split squats and lunges. For general lifts: wide-grip pullups, chinups, and dips


Cryptosporidium 138 said:
is creatine worth it?
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Absolutely. I personally find it gives me phenomenal muscle recovery meaning I get more reps in subsequent sets before hitting muscle failure. More stimulus = more growth as far as I'm aware.
 
The Stranger said:
For legs, Bulgarian split squats and lunges. For general lifts: wide-grip pullups, chinups, and dips



Absolutely. I personally find it gives me phenomenal muscle recovery meaning I get more reps in subsequent sets before hitting muscle failure. More stimulus = more growth as far as I'm aware.
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I need to add some lunges, i've tried the bulgarian's before and they just feel really awkward, i guess that's the idea though, i have heard they are really solid exercises. i am already doing pullups and dips, i don't do chinups though, i need to add those in.

I'll have to start getting creatine then, monohydrate right? that's the best one?
Disguised In Cognito said:
If you're not having protein shakes, have them. If you are, look into what you can add in to them - powdered peanut butter is good.
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I am, though i'm not getting the most out of them you're right, i usually just add a scoop of protein powder fill it with water and that's it, i should start adding two and then some other stuff as well. i didn't even know they made powdered peanut butter. that sounds awesome.

Thank you both so much for your thoughts, I'm still pretty new at working out and more than willing to learn.
 
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Cryptosporidium 138 said:
I am, though i'm not getting the most out of them you're right, i usually just add a scoop of protein powder fill it with water and that's it, i should start adding two and then some other stuff as well. i didn't even know they made powdered peanut butter. that sounds awesome.
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In my experience they taste better when you make them with milk and it also ads a couple calories if you need to bulk up
Also if you feel like you need to really stuff yourself to get the right amount of calories maybe you could try having more but smaller meals throughout the day
 
In my experience making protein shakes with milk is a pain in the ass cuz the milk makes the powder clump together lol. Idk about y'all but I'm able to eat a shitload of spaghetti and afterwards I rinse it down with like 4 cups of whole milk. If you can eat 200g of spaghet and 4 cups of whole milk that'd be about 30g of fat, 200g carbs, and 60g protein - 1300+ calories. It's a great dinner because the complex carbs also help you sleep.
 
what do you guys think of working one leg at a time? or one body part in general
I find it super annoying. It doubles the time per set, and you get so fatigue by doing one leg that, by the time you get to the other one, you are toast. Bulgarian Squats are cool, but men I wish you could do them both at a time
 
Cryptosporidium 138 said:
so any tips for bulking?
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Just get enough protein per day and continue to work out. There's no need to dirty bulk.
Cryptosporidium 138 said:
one more thing, sorry for all the questions. but any good supplements or are they all just snake oil? any vitamins help with lifting in a significant way? is creatine worth it?
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Most are snake oil, creatine works and is cheap. I found dissolving it in warm grape juice works best. Vitamins are eh. Take shit like zinc and BCAAs if you want. Won't hurt.
Cryptosporidium 138 said:
any good bodyweight/ dumbbell leg exercises? in fact any good bodyweight or dumbbell exercises in general?
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Bodyweight exercises won't really make you grow muscles. With heavy enough dumbbells you can do stuff like goblet squats, pistol squats, calf raises (standing on a 2x4 or a spare weight plate with your toes).
 
Cryptosporidium 138 said:
any tips for bulking?
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Eat so much your stomach feels like it's going to explode.
The Stranger said:
In my experience making protein shakes with milk is a pain in the ass cuz the milk makes the powder clump together
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Get a real blender instead of a shaker cup.
24nagging said:
what do you guys think of working one leg at a time? or one body part in general
I find it super annoying. It doubles the time per set, and you get so fatigue by doing one leg that, by the time you get to the other one, you are toast. Bulgarian Squats are cool, but men I wish you could do them both at a time
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I think it's a good idea to dip into every once in a while to determine whether you have any imbalances but I don't think it should be the bulk of your training. Like I've mentioned before, I like movements that most closely approximate real world movements because that way you can be sure you're training everything involved in the movement and specifically whatever is bottlenecking it, as well as drilling the form and getting a frame of reference for what you're capable of taking on. But I'm the weirdo who cares more about health, fitness and longevity than hypertrophy or numbers.
 
dick brain said:
Is there such a thing as like... strength dysmorphia?
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Seriously? Yeah probably. Like women always wanting to be prettier even if they're already a smokeshow.

Distinct, verifiable goals probably helps. 'I want to be able to throw a man across the room' has a more or less definable point where you're strong enough.
 
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