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

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What are some good dumbbell exercises for posture? I need to improve my back muscles so I'm not slouching so much.
 
anustart76 said:
What are some good dumbbell exercises for posture? I need to improve my back muscles so I'm not slouching so much.
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Is a dumbbell all you have access to? It's tough in this case. If you can go to a conventional gym I think the most important exercises for what you're trying to do would be back extensions and face pulls.

If you're working at a desk I do think the best investment would be a good chair (I really like my Mirra 2, it also in a way does force you to sit upright aswell) and a standing desk in that order.
 
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I'm trying to get motivated again. I took a week off for health reasons (not caused by exercise, I want really fucking sick) and I've discovered I can no longer military press a 35 pound kettlebell on the left. It was difficult before, but I could usually do it once. Now I just straight up can't.

Does power really go away THAT fast?
 
Lord of the Large Pants said:
I'm trying to get motivated again. I took a week off for health reasons (not caused by exercise, I want really fucking sick) and I've discovered I can no longer military press a 35 pound kettlebell on the left. It was difficult before, but I could usually do it once. Now I just straight up can't.

Does power really go away THAT fast?
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There's always variance in how you are on a given day. You have better days and you have worse days.

You coming off of a sickness likely doesn't help either.

Ps.: not sure what program you're following if any but you really shouldn't consistently be doing exercises for your 1rm or close to it, you'll fuck yourself up, especially if your form is questionable as a beginner, which it almost certainly will be unless you're working with a good trainer which I assume you aren't seeing as you're asking this question here.
 
Lord of the Large Pants said:
I'm trying to get motivated again. I took a week off for health reasons (not caused by exercise, I want really fucking sick) and I've discovered I can no longer military press a 35 pound kettlebell on the left. It was difficult before, but I could usually do it once. Now I just straight up can't.

Does power really go away THAT fast?
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Not unless you had significant physical trauma. You just had a bad day. Try again later, be sure you're progressively overloading and most of all be sure your recovery is always on point. You'll get there.
 
Iron Jaguar said:
Are you a woman?
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No. I'm just a total bitch.

As Chris would say, I'M WORKIN' ON IT!

latinlover said:
There's always variance in how you are on a given day. You have better days and you have worse days.

You coming off of a sickness likely doesn't help either.

Ps.: not sure what program you're following if any but you really shouldn't consistently be doing exercises for your 1rm or close to it, you'll fuck yourself up, especially if your form is questionable as a beginner, which it almost certainly will be unless you're working with a good trainer which I assume you aren't seeing as you're asking this question here.
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I've been using kettlebells for a while. Simple and Sinister, but with much lower weights, because again, I'm a complete pussy. I haven't been doing the military press for very long though. Perhaps I got too ballsy. I should maybe go back to the trainer though, just in case.
 
hey kiwis 🥝
was recently wondering about creatine;

i do assume i have to have my water intake sorted, before ever starting creatine?
anything women have to look out for with creatine?
(genetic stuff: schwaches bindegewebe, taking the micropill)
anything i need to know n look out for?
i'm still at the beginning of all of this,
but i do feel that i want to keep and strive to keep healthy for the rest of my kitty time now.

had a customer once in the store that was a trainer,
he said he gets his clients on creatine for like 6 months or so before shows?
so i guess there are intervalls to take it?

i tend to drink more water/ fluids in general when i work out more,
but at work and without current work outs i really struggle with eating or drinking enough.
(kinda trained my bladder of steel, so i just work work work n never have to take a break n piss, very bad i know,
especially with my dad doing the same n having stones like every year now.
very understaffed in my job n alone of shifts, and those public toilets.. ,
convienent for my boss, awful for my health)

so i guess that would be not good.
out of the loop since 1 or 2 ish months now,
but didn't gain weight back, still going down. *maintaining my lowest for weeks at a time.
depending on fööd 1 or 2 Kg +-.
was sick last week with some digestion stuff n felt awful.
well was in a funk kinda, but my motivation slowly creeps up again.
i don't go to any public gym yet due to money and work restrictions.

about 12 Kg to go then i'm at an ''ideal'' weight i've set for myself.
n then i guess panzerkatze defintion? 🍀🏋️‍♀️
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Creatine is just some amino acids that hydrate the muscle and allow it to push a little harder. Or, in more nerdy terms, helps recycle ATP in the muscle. It's one of the only supplements that just works, and is braindead simple to manage.
Literally all you have to do is take it daily. Cycling creatine is an old myth, as is creatine loading or whatever. That does nothing at all, it would be like cycling Vitamin C.
So, basically, just take your creatine every day and forget about the rest.
 
DeutscheKatze said:
hey kiwis 🥝
was recently wondering about creatine;

i do assume i have to have my water intake sorted, before ever starting creatine?
anything women have to look out for with creatine?
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Do continue to drink excess water and make sure your kidneys are healthy. Other than that, VeteranOfTheRetardWars covered the gist of it. The only legit concerns with creatine are for people with bad kidneys and/or the elderly.

Also based on the rest of your post, I just want to make it clear: You do have to work out for creatine to work lol. It just boosts muscle and brain function so you can work a little harder.
 
Just Hamsters said:
Do continue to drink excess water and make sure your kidneys are healthy. Other than that, VeteranOfTheRetardWars covered the gist of it. The only legit concerns with creatine are for people with bad kidneys and/or the elderly.

Also based on the rest of your post, I just want to make it clear: You do have to work out for creatine to work lol. It just boosts muscle and brain function so you can work a little harder.
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I really think a lot of people are chronically underhydrated, but that’s a different topic entirely.
There’s some loose connections between creatine and liver and kidney issues, but it appears to mainly affect people who were either already at risk or had other factors that creatine may have contributed to. And, like you said, if you just drink a good amount of water like you’re supposed to you’ll be just fine.
Again, it’s just amino acids. It’s one of those things that your body likes but won’t really get a ton of normally, so supplementation is just easier than eating pounds of red meat a day to get five grams.
 
Just Hamsters said:
Do continue to drink excess water and make sure your kidneys are healthy. Other than that, VeteranOfTheRetardWars covered the gist of it. The only legit concerns with creatine are for people with bad kidneys and/or the elderly.

Also based on the rest of your post, I just want to make it clear: You do have to work out for creatine to work lol. It just boosts muscle and brain function so you can work a little harder.
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i do know it's not a wonder helper, and that it's only good with working out actively.
was wondering later on the road when everything is back on track if i could or should try it out or not.

i think when i was training daily i was doing ok with water intake
and since i'm completly sober for a long time now i think that's also good for my organs again.

thank you guys for the info! 🖤
 
VeteranOfTheRetardWars said:
I really think a lot of people are chronically underhydrated, but that’s a different topic entirely.
There’s some loose connections between creatine and liver and kidney issues, but it appears to mainly affect people who were either already at risk or had other factors that creatine may have contributed to. And, like you said, if you just drink a good amount of water like you’re supposed to you’ll be just fine.
Again, it’s just amino acids. It’s one of those things that your body likes but won’t really get a ton of normally, so supplementation is just easier than eating pounds of red meat a day to get five grams.
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Oh yeah for sure. The point being, if your kidneys suck, don't give them extra shit to have to secrete.

The only issue I take with current research is that these studies are pretty short-term. I'm unaware of any that follow supplementation over the span of several years, but that's pretty typical of clinical studies.
 
I'm starting back on stuff, but hosting my rugby team sitting was mad depressing. Don't break things, don't get old.
 
Lately I've been swinging my maces around a lot, and man they're so sweet. I'm still on my grappling, and I have to say there's a reason wrestlers have used maces and clubs all the way back to ancient India and probably longer.
I use both a 20-lb mace and a 15-lb mace, both made with cheap plates and shovel handles. I use both low reps and high reps, usually of the Gama Cast, from 15-50 reps.
The higher reps are phenomenal for grip, upper body endurance, shoulder mobility, balance, breathing, and it's very low impact. And it does make your shoulders feel great when you do them routinely, and makes all the little muscles in them stronger as well.
The low reps do the same things, but heavier swinging makes you strong in a very unique way that translates extremely well into grappling, hence the history if you are a nerd. You are manipulating a weight that is moving around you. You have to involve a lot of muscle groups by bracing, stretching, pulling, pushing, and relaxing them in a way that changes as the movement goes on.
 
Lords Greatsword said:
Pullups - Classic back movement, especially good for drilling scapular retraction; dead hang is another good movement where you simply hold the bar without going for the actual pull, and is good for freeing the shoulders and back up

Overhead press - All around good movement for shoulders and upper back, a bit technical to master but it'll do you very well over time

Pullovers - Good for working side muscles, it's a movement that's been lauded on this thread recently as well

Shoulder dislocation stretch - Despite the name, the actual stretch itself is a very good mobility drill for the shoulders, and it can be performed with a scarf, towel, bar, or whatever else you can stretch and pull behind your head; try it with a wide grip to ease into it before going narrower
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Is a pullup with the hands facing away? I can't do those. Is there another way to do them?
 
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