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

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The I Scream Man said:
1. First, I do not do cardio at the gym as a rule because I absolutely hate it, I justify this because I get tons of steps and physical activity in during the day (I work a physically demanding warehouse job) but should I be doing cardio anyway? I think I could talk myself into it if it had a benefit for my overall routine, mostly I avoid it because its boring
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Yes, you should do dedicated cardio. Even most physically demanding jobs won’t get you enough aerobic training to substantially improve your cardiovascular health. And those benefits are frankly too numerous to list, from helping you live a longer healthier life, it’s cross-training benefits with lifting, burning more calories so you can eat more on a cut, and so many more.
I personally don’t do it at the actual gym, as I prefer outdoor running. But that’s just personal preference. As for it being boring, to see the benefits you can do something as simple as walk on an incline treadmill at a slower pace, and then throw on a podcast, tv show, movie, audiobook, etc.
The I Scream Man said:
2. What sort of rest day frequency should I have, and should it truly be a complete rest day or just "go a little less hard" type day?
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Depends entirely on how the rest of your program looks. Generally speaking though, most programs will require you to go hard enough on training days that you’ll likely want/need at least one dedicated rest day for proper recovery. I’d say most well designed programs will have you resting at least 2-3 days per week, but I could see certain splits that may have only one. I’d be wary of those though, especially if they have you doing retardedly high volume. May be a result of the very flawed trend that went/is going around, especially in the “science based community,” that says high volume low weight is “optimal” for hypertrophy.
 
The I Scream Man said:
Alright party people, so as to contribute I have two questions related to my routine:

1. First, I do not do cardio at the gym as a rule because I absolutely hate it, I justify this because I get tons of steps and physical activity in during the day (I work a physically demanding warehouse job) but should I be doing cardio anyway? I think I could talk myself into it if it had a benefit for my overall routine, mostly I avoid it because its boring

2. What sort of rest day frequency should I have, and should it truly be a complete rest day or just "go a little less hard" type day?

What say you guys?
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1. I used to run a lot but covid fucked my lungs for a long time and I couldn’t get back into it. It was just too frustrating. So I started a bit of boxing again. You burn a ton of calories just in the heavy bag or a bit of technical sparring with it feeling like boring cardio. Plus it’s fun.

2. I’m trying to get back after being out for 8 weeks with a injury, so I’m taking two-three rest days. When im back to normal it will be a mixture of weights and heavy bag training six days a week (four for weights with a short bag session and two just long bag session and maybe some sparring).
 
Listen to music while shooting hoops is the most zen shit ever. I've been skipping strength training just so I can play more basketball. I have to moderate how much I play if I want to work on my gymnastics rings. It's very fatiguing on the joints and tendons, but over the long term it's improved some weakness I had to my knee from a previous overuse injury.

Pat the Cat is my autistic fitness spirit animal: https://www.youtube.com/@patthecat1/videos
 
CrunkLord420 said:
Listen to music while shooting hoops is the most zen shit ever. I've been skipping strength training just so I can play more basketball. I have to moderate how much I play if I want to work on my gymnastics rings. It's very fatiguing on the joints and tendons, but over the long term it's improved some weakness I had to my knee from a previous overuse injury.

Pat the Cat is my autistic fitness spirit animal: https://www.youtube.com/@patthecat1/videos
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In a month or three those joints and tendons will feel great
 
Does anyone have a screencap of the guy who added a "megadose of vitamin k" to his routine and nearly died of liver failure? I've been looking for it for years and I fear it has been lost to the sands of time.
 
Ted's Cabin said:
Does anyone have a screencap of the guy who added a "megadose of vitamin k" to his routine and nearly died of liver failure? I've been looking for it for years and I fear it has been lost to the sands of time.
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You mean the vitamin avenger? 1000026730.jpg
 
Rimanah said:
it’s cross-training benefits with lifting, burning more calories so you can eat more on a cut, and so many more.
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Eeeeh, i don't know, man. After a decent cardio session you get hungry like a motherfucker, so it's kinda tricky cause you can go overboard if you're not careful.

On an unrelated note, where would you rank someone that can do 2.5 km in 12 minutes? Like, from absolute rookie to a marathon runner.
I've been trying to hit that milestone, i think the best i can do is, like, 2 km in 16 minutes. Still gotta lose more weight to be able to run more without my legs hurting. I'm trying to get to a point where i can run for 10 minutes, rest for like 3 to 5 minutes, run for 10 more minutes and do that for about 60 minutes. It feels like a skinny man's game, if you're too heavy it's kinda fucked, but i really like how IN THE MOMENT you are when you're running. You just silence the mind and all that matters is that you're running and listening to some sick songs.
 
Rimanah said:
Yes, you should do dedicated cardio. Even most physically demanding jobs won’t get you enough aerobic training to substantially improve your cardiovascular health. And those benefits are frankly too numerous to list, from helping you live a longer healthier life, it’s cross-training benefits with lifting, burning more calories so you can eat more on a cut, and so many more.
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Honestly it’s a life changer for me at the gym, my heartrate used to go crazy between sets and had to take long rests just to get it to normal. Now my rest time is a lot shorter and I finish up a lot quicker.
 
Nigger Cattle said:
On an unrelated note, where would you rank someone that can do 2.5 km in 12 minutes? Like, from absolute rookie to a marathon runner.
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Technically it's a faster pace than an average marathon runner but they're obviously going for much longer. In terms of cardio difficulty it's definitely on the beginner side of the spectrum. And yea, running is a skinny man's sport because the extra weight puts a lot of strain on your joints so I'd say you should try getting good sessions in but be careful not to injure yourself. Maybe consider other cardio like cycling or swimming in between runs to give your joints extra recovery time.
 
what are kiwis opinion on the "volume debate"?

For those who don't know: the volume debate is the dispute between those favor a high volume training (HVT, ie more sets) as the most effective form of hypertrophy, and those who say that intensity is more important than volume (high intensity trainging (HIT), ie getting to or close to failure with less sets)
 
24nagging said:
what are kiwis opinion on the "volume debate"?

For those who don't know: the volume debate is the dispute between those favor a high volume training (HVT, ie more sets) as the most effective form of hypertrophy, and those who say that intensity is more important than volume (high intensity trainging (HIT), ie getting to or close to failure with less sets)
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The Stranger said:
I got back into lifting a few weeks ago and it was going pretty well until this week when I think I strained my hip flexors. My routine is below, do you guys think I'm doing too much lower body or do I just have bad form?
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haven't seen many people respond, so I'll throw my two cents

am assuming: 1) you are going to 1RIR or 2RIR; 2) you are in the context of a home gym with limited equipment; 3) you are training to get strong and jacked

I think you are doing too much volume and that's why you got hurt.
I would recommend: on monday, lowering your sets to 2 or 3 for 8 to 12 reps on squats, bench, and RDL, putting RDLs 3th, and doing pullups 4th for 1 or 2 sets to failure. On wednesday, again, lowering the sets to 2 or 3 for 8 to 12 reps on all exercises, to failure (I would take out swings since they are useless for hypertrophy or strength. Plus you give a break to your hips and legs). On friday is tricky, I'd lower the sets and add reps the same as before, but I would lower the intensity also (except for the hanging knee raise, which you can do to failure), maybe 2RIR or 3RIR, since you went heavy on Monday (do viceversa otherwise); I would also take out the sumo deadlift, since it's too much of a taxing exercise and does a poor job of targeting any specific muscle (this is a problem with the big 5 in general, but again, am assuming you only have a bench, bar and rack)
 
Completely unrelated to everything at all, just wanted to drop by and let you guys know my firstborn baby was born safe and healthy, and is back home with me and my wife.
 
close said:
Her. It's all over. After I've done 15 sets of three reps of antagonistic milk feeds and diaper changes, it'll be on to a superset of dollhouse play, swing pushes, and tea parties.

(I can't wait).

Gay.
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You’re a great dad already. Congratulations!
 
Nigger coomer Larry Wheels is getting rightly fucked in court by his friend whom he ripped off. Larry wanted 50k to pay for a mcmansion and was too broke since he's been dropping five figures a month for webcam girls to jerk off to, so he sold 3% of his bullshit company to his best friend and then never paid him any company profits. I've fucking hated Larry ever since he came on my radar since he was involved with pro armwrestling for a bit.


I can't convey my disgust of the YT fitness community. Grotesque juice heads that pretend they're natty, and Dr Kike specifically for his obnoxious self absorbed bullshit. I got turned off him way before any of his fake PHD shit came out.
 
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Wesker said:
Nigger coomer Larry Wheels is getting rightly fucked in court by his friend whom he ripped off. Larry wanted 50k to pay for a mcmansion and was too broke since he's been dropping five figures a month for webcam girls to jerk off to, so he sold 3% of his bullshit company to his best friend and then never paid him any company profits. I've fucking hated Larry ever since he came on my radar since he was involved with pro armwrestling for a bit.

https://youtube.com/watch?v=oLrH-dy8Dno
I can't convey my disgust of the YT fitness community. Grotesque juice heads that pretend they're natty, and Dr Kike specifically for his obnoxious self absorbed bullshit. I got turned off him way before any of his fake PHD shit came out.
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God, there is nobody worthwhile in the fitness community. We need Dr Crackhead to die so the sithlord can return to clean things up
 
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