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

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CrunkLord420 said:
Dip belts are the standard for weighted pull ups/dips. Obviously you can't use it for push ups, you'd need a vest or backpack for that. If you're lean, weighted pull ups and dips will give you a god-tier physique.

I have an old school chain-style belt, where one end is permanently attached. If I were to do it again I'd probably get nylon belt with double carabiner style, like this "Advanced Dip Belt" from Iron Bull.
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I have communicated a lot with the Streetlifters, and their sport is Powerlfiting for the Weighted Dip and Weighted Pullup. These creatures have the most insane, developed, and freakishly strong upper bodies I have ever seen. So of course I stole their methods lol.
Get a good dip belt, I use one from D-Moose(?), and here's the progression system.
Streetlifter Pullup Progression I Stole From Mathew Zlat
You can add weight based on the number of reps in your last set.
If:
8 reps, add +5kg / 10 lb
7 reps, add +2.5 kg / 5 lb
6 reps, add 1.25 kg / 2 lb
5 reps, add 0.5 kg / 1 lb

Example: if the last workout was,
Pullups: 5 @ 10 kg

Then the next workout you will add 0.5 kg to pullups.
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The real nasty way to use this for packing meat on is to use the weighted progression to aid your unweighted movements, for example if you're pulling 50-lbs and next set you don't use any weight you practically fly up the bar. So, you do harder variations of Chinups like Gironda Chinups or something like that.
 
Rekeita's Kidneys said:
Any of you guys use weighted belts?

Figured I should get one since I'm banging out pullups, chin ups and pushups like a convict.

Hell... Should I just get a vest? Idk, recommend whatever works, I just need to progressively overload on the little bit of calisthenic shit I do
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I love my weighted belt. And my vest too, but if I had to choose one it'd be the belt. The vest is good for stuff like rucks, but for body weight exercises like pull ups and dips you run into the issue that it's simply not as "modular" as a belt, e.g. I can load up the belt with different weights depending on what RPE I want for a given number of reps, where you can't do that with the vest (generally speaking, I've seen some with different weight inserts).
Add to that weighted belts tending to be a tad bit cheaper than vests, and it's clear where the bang for buck lies.


I'd also note that you don't need to add weight for progressive overload, you can accomplish it by adding reps. Now, that isn't always, or even usually, the most optimal means of accomplishing one's hypertrophy/strength goals.
But if, for example, someone was in a financial situation where they couldn't afford to buy heavier weights or a gym membership, then adding reps at the same weight will still stimulate hypertrophy and increase strength. Just not to the degree that, for example, going up in weight at the "ideal" rep range for a muscle would.
 
Rimanah said:
I'd also note that you don't need to add weight for progressive overload, you can accomplish it by adding reps. Now, that isn't always, or even usually, the most optimal means of accomplishing one's hypertrophy/strength goals.
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True, though if we're talking about weighted calisthenics there's a question I like to use.
What is easier and more consistent in terms of progression, adding one more rep every time or adding one more pound to each rep? If I am a 180-lb man and I can do ten Chinups, to add one more rep is adding 180-lbs of 'tonnage'. I may stall at ten reps, but if I add ten pounds and keep the reps the same, I have added 100-lbs of 'tonnage'. Now that I have done the same reps with a little more weight, next time I may be able to get that extra, unweighted Chinup whereas otherwise it could be a plateau. The cycle repeats itself, trust me it's basic but it works.
This is true for all exercises, but people tend to view calisthenics as an area with different rules for progression when that's just not the case. And in my personal view, weighted calisthenics are the most underrated area of training for aesthetics.
 
Speaking of nuts, I keep hoping women will be impressed as I max out the thigh adduction machine. Maybe view it?

They never are and it makes me sad.
 
I recently listened to Bryan Callen doing a podcast with that midget troll Russian Jew, Mike Israetel.
"Doctor" Mike, on the effects of testosterone: "...it takes women and turns them into men. So if you give women steroids - testosterone - they turn into dudes functionally, in every way you could conceive of."
"Every way" except actually being a man, you Talmudist shitbag.
 
Iron Jaguar said:
I recently listened to Bryan Callen doing a podcast with that midget troll Russian Jew, Mike Israetel.
"Doctor" Mike, on the effects of testosterone: "...it takes women and turns them into men. So if you give women steroids - testosterone - they turn into dudes functionally, in every way you could conceive of."
"Every way" except actually being a man, you Talmudist shitbag.
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Trannies are only validated through metaphysics. Seethe about it or become euphoric. *tips*
 
VeteranOfTheRetardWars said:
I have communicated a lot with the Streetlifters, and their sport is Powerlfiting for the Weighted Dip and Weighted Pullup. These creatures have the most insane, developed, and freakishly strong upper bodies I have ever seen. So of course I stole their methods lol.
Get a good dip belt, I use one from D-Moose(?), and here's the progression system.

The real nasty way to use this for packing meat on is to use the weighted progression to aid your unweighted movements, for example if you're pulling 50-lbs and next set you don't use any weight you practically fly up the bar. So, you do harder variations of Chinups like Gironda Chinups or something like that.
Click to expand...

Gironda pullups are the truth. I bought one of those v bar landmine attachment handles for rows, throw it over a bar and do weighed girondas and holy shit.
 
Like I said, despite being pretty deep into a relatively aggressive diet, been feeling great, and performance has been holding up.

On my workout last Wednesday, felt really good, and added in a few extra movements at the end. Knew this was likely a bad idea, but I felt great, so said fuck it

On Sunday, I was feeling good again, had recovered well from the extra shit I did Wednesday... So I basically ended up doing a Rich Piana style 8 hour workout.

I knew I fucked up, but once I got home and ate, felt surprisingly normal. Over the next few days, was sore, but not on death's doorstep like I was expecting. By the time Wednesday rolled around, I just hard some minor soreness in shoulder/upper back muscles, everything else felt fine. Thought maybe I got away with my folly

Get to the gym in wednesday, hit the squat rack, go down for the last set on my last rep, and couldn't get back up. It didn't feel like muscular failure, my legs were working, but I've done way harder sets and been fine. It just felt like I couldn't convince my legs to move.

Bench press was pretty rough. Did more weight than the week prior, underperformed on reps. Probably about balanced out as roughly the same "performance" as last time. But fuck was it sloppy.

Few other movements actually went well. Lateral raise, lever rows, preacher curls were all a solid performance.

Lesson learned, not like I didn't already know doing a billion sets three months into a harsh diet was an awful idea.

Up until now, haven't really had any issues with hunger or cravings, surprisingly. But since wednesday, I've been insanely food focused, and trying to figure out how many tens of thousands of calories I can eat in a day without dying.

I've been letting myself eat a bit closer to maintenance the past few days, doing a bit less walking, and trying to rest up. Fingers crossed I can bounce back and finish out the last few weeks of this diet reasonably well
 
Making good progress being very consistent in working out month after month. Think I'm at a ceiling a bit with my workouts. I only have an adjustable dumbbell set that goes to 52.5lbs. Have been increasing my reps quite a bit to get a good workout in.

Anyone use pre workout or creatine? Picked some creatine up giving it a shot, worthwhile or silly? Only thing I noticed was after a workout I'm chasing my wife around more often.
 
Creatine is one of the few supps that has truly been proven to be beneficial, it's not something that you feel like caffeine or beta-alanine though. Drink a little more water when you take it. I've seen studies that might imply that taking large doses (10g) post workout is more advantageous but that's not confirmed and generally you don't have to worry too much about timing.

Has anyone here fucked with tadalafil? I started taking low doses some months ago after rolling my ankle at the gym (fuckin walking to rerack not even lifting) and reading that it helped speed up ligament healing, and I dunno after reading up on it and taking it, it almost seems to be creatine tier in terms of benefits with no downsides. I megadosed once for on a night out and got a backache, but on low dosages it just seems to speed up recovery, push harder, bigger and much longer pumps, probably speeds up fat loss etc.
 
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hog cranking frog said:
Anyone use pre workout or creatine? Picked some creatine up giving it a shot, worthwhile or silly? Only thing I noticed was after a workout I'm chasing my wife around more often.
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To add onto what @Lester Tasker said, creatine supplementation is a long term thing, not a short term, "fire and forget" one like pre-workout. You'll want to supplement it pretty much every day forever to really see the effects.
But assuming you do supplement it, it's really effective. The most recent data I'm aware indicates it should add about 2-3lbs of extra lean mass over the course of a year. Some of that will be water weight, but it will primarily be intra-muscular so you'll still be getting benefits since it will result in your muscles looking more "swole." It's also been proven to increase recovery time, and there's very compelling data that shows it also increases brain health and cognitive function.
The only downside I'm aware of is that there is it may cause some kidney issues if taken in too high a dose. There's also an OLD belief that it can cause hair loss, but AFAIK that's not been proven.

In short, definitely worthwhile. It's probably one of the few supplements worth taking.
 
Rimanah said:
The only downside I'm aware of is that there is it may cause some kidney issues if taken in too high a dose.
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It doesn't cause kidney issues. It will raise creatinine levels, a byproduct of protein breakdown.

Creatinine is commonly used to calculate an Estimated Glomerular Filtration Rate, representing how well your kidneys function. This makes the assumption that the only variable is the rate at which your kidneys clear creatinine.

Most doctors are too dumb to realize that there are two sides to the equation that determines serum creatinine: Clearance and production. If you're bigger, have more muscle, just worked out before getting bloodwork, eat tons of protein, take creatine, etc ... Your creatinine will be elevated, and that says absolutely nothing about your kidney health.

The doctor will freak out, say that you're killing yourself, and are going to end up on dialysis. At that point, calmly explain that they don't know what they're doing, and need to follow up with a cystatin c, or a 24 hour inulin clearance test to get a real GFR instead of an estimated one.
 

I'm posting this video about strength training and how little you need to get strong, you need only between one to six sets a week to get meaningful strength gains; strength being defined as moving something heavy without caring how fast your move it, in contrast power is moving something heavy as fast as possible (benching 225 super fast compared to benching 405 very slowly).

This is important because you don't need to choose either strength or hypertrophy, if you want to get strong you can just do one to six sets a week of an exercise in the ranges of 1 to 5 reps, and then the rest do hypertrophy, and if you want to maximize hypertrophy you can just do sets of 5 reps for those one to six sets a week (that's what I do), for example, go to the gym, do one set of 5 reps of alternating bicep curls with a heavy dumbbell that allows you to do 5 reps with a Range of Perceived Exertion of 8 (RPE), put those weight back in the rack, grab some lighter dumbbells and continue with hypertrophy work.


The video says that one to three sets a week of 6 to 12 reps is enough to get strength gains, and for more 1RM focus one to three sets of 1 to 3 reps is better, but in other videos this same guy talked about what I said earlier, one to six sets a week of one to five reps is also acceptable.
 
This Sunday workout went much better than Wednesday. Had more or less the performance I was aiming for on all of my movements across the board. Still felt a little bit tired, but I'm no longer spending the entire day obsessively thinking about eating until I vomit.

At this point, I've learned my lesson, and I'm better off playing things conservatively. So I did 2 sets on deadlift, instead of 3. Also planning to go to Hack Squats instead of barbell for my last few weeks.

More good news, I think I'm finally figuring out the deadlift. I squat like 30℅ more weight than I deadlift, and don't have freakish proportions, so I knee something wasn't right. My quads are pretty overdeveloped relative to basically everything else on my body, so anytime I can over-rely on quads during a movement, its really difficult not to, and requires a ton of attention. If there was a way for me to turn bicep curls into a quad exercise, I would have found it. But I'm starting to wrap my head around what distinguishes a hip hinge from a knee flexion. Its tricky, because, inherently, hinging your hip causes your knee to flex, and vice versa

My gf has been in the gym with me for a couple weeks now. She's been doing a good job, but its difficult on my end. She's still learning the ropes, so I have to be pretty hands on about managing her. Watching her form, making sure she's actually getting reasonably close to failure, constantly scanning the gym to see what equipment is open, and mentally mapping out both of our next few exercises. And trying to actually do my own workout

Its a lot to juggle, and the workout ends up taking forever. When I diet, I already need to take pretty long rests between sets, or else my reps fall off really sharply after each set. Probably my least favorite thing about dieting is that I do a fraction of the volume, and end up spending just as much time doing it, if not more. Then I add running around taking care of her on top, and it really turns into a marathon

I just gotta tough it out for a little bit longer, I'm sure she'll be able to do things a lot more independently pretty soon.
 
Lester Tasker said:
Creatine is one of the few supps that has truly been proven to be beneficial, it's not something that you feel like caffeine or beta-alanine though. Drink a little more water when you take it. I've seen studies that might imply that taking large doses (10g) post workout is more advantageous but that's not confirmed and generally you don't have to worry too much about timing.

Has anyone here fucked with tadalafil? I started taking low doses some months ago after rolling my ankle at the gym (fuckin walking to rerack not even lifting) and reading that it helped speed up ligament healing, and I dunno after reading up on it and taking it, it almost seems to be creatine tier in terms of benefits with no downsides. I megadosed once for on a night out and got a backache, but on low dosages it just seems to speed up recovery, push harder, bigger and much longer pumps, probably speeds up fat loss etc.
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Eh, sure over all works.

Creatine just got me fat... Now a female friend of mine she gets ripped. She is 40 as well veins popped no girl issues very feminine body. I have moved to doing light gear and much better. I just try to be "fit" and basic dbol is more than enough.

I'll joke around and keep learning but not trying to do tren etc... well unless i get greedy.

I just hurt my knee warming up on squats, depressing. But good again. Funny did lot of chest work during. Also unrelated to weight, bicycle kicks are great for abs.
 
Bassomatic said:
Eh, sure over all works.

Creatine just got me fat... Now a female friend of mine she gets ripped. She is 40 as well veins popped no girl issues very feminine body. I have moved to doing light gear and much better. I just try to be "fit" and basic dbol is more than enough.

I'll joke around and keep learning but not trying to do tren etc... well unless i get greedy.

I just hurt my knee warming up on squats, depressing. But good again. Funny did lot of chest work during. Also unrelated to weight, bicycle kicks are great for abs.
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Ny migga if you need gear fucking dbol specifically to "try" to be "fit"...
 
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