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

[ducktales4gameboy]

Back pain

I'm not sure if this is the case, but it might just be that you need a bit more core strength. Before I got back into lifting I had daily insane back pain just from daily activities and messed around with a bunch of targeted exercises to see if anything worked for it, and I'm almost positive myotatic crunches were the thing that actually fixed it. They're especially nice because all you need to do them is a firm pillow and two minutes of free time (plus maybe a weight of some sort to hold when doing them emptyhanded gets too easy).

There's a distinct difference between the feelings of normal muscle soreness and "oh shit I pulled/tore/sprained something,"

Agree, learning the difference between those is critical. If you've ever gotten a bruise on a joint and had it ache a little whenever you flexed it, that's about the upper limit for 'normal' gym pain. If it feels like it's sharp pain or burning (less 'my skin is hot' and more 'i just tried to pick up a hot pan barehanded') that's a sign it's something worse and to back off immediately.

 

[Jarry Seinfelt]

Agree, learning the difference between those is critical. If you've ever gotten a bruise on a joint and had it ache a little whenever you flexed it, that's about the upper limit for 'normal' gym pain. If it feels like it's sharp pain or burning (less 'my skin is hot' and more 'i just tried to pick up a hot pan barehanded') that's a sign it's something worse and to back off immediately.

Yup. Here's another example since getting injured fucking sucks. DOMS is if you're putting groceries away on a high up shelf the day after you bench or OHP and your shoulders and arms feel tired from it, even if it's like a little thing of parsley or whatever. Or if you squat heavy and the next day you feel it when you're taking the stairs; you can like feel where the muscle begins and ends, sort of. In other words, you don't really notice, except for when you're using that muscle. If it's a full-on injury, you'll be feeling pain there basically whenever.

 

[Hweeks]

Any good core exercises for extremely weak people? My lady has been joining me at the gym recently and a lifetime of being sedentary means she's got absolutely horrible posture and zero core strength, severely holding her back from doing the various girl-popular exercises like RDL and hip thrust. I know she'll build it up doing basic compounds but I figured throwing something extra in at the end may help her out. For reference, she can't even really do a sit-up/crunch and I feel like those ab crunch machines are lame.

Have been getting her to do farmers walks at the moment but they hurt her delicate lady hands.

My go to core exercises are scissor kicks, bicycle crunches, double crunches, and crab walks.

 

[VeteranOfTheRetardWars]

Any good core exercises for extremely weak people? My lady has been joining me at the gym recently and a lifetime of being sedentary means she's got absolutely horrible posture and zero core strength, severely holding her back from doing the various girl-popular exercises like RDL and hip thrust. I know she'll build it up doing basic compounds but I figured throwing something extra in at the end may help her out. For reference, she can't even really do a sit-up/crunch and I feel like those ab crunch machines are lame.

Have been getting her to do farmers walks at the moment but they hurt her delicate lady hands.

First things first, the core is not just the abs but all the muscles around the spine. Especially the little hidden ones underneath your visible muscles, those are the ones that get ya.
I highly recommend Cat-Cows, those are magic for the spine and even a banged-up grandma at the clinic can do them just fine. I also recommend a secret exercise called the Frog Sit-up.
It’s not a sit-up, you cross your legs Indian style and lay down. Then you simply flex your abs and curl up very slightly. Like pictures below.

The reason this is great is because it forces you into what we call a PPT, a posterior pelvic tilt. That’s good because basically the muscles involved for PPT are responsible for bracing and holding your core together. We do this all the time in PT, trust me it works well for LBP.

 

[Hoi Polloi]

I'm almost positive myotatic crunches

I also recommend a secret exercise called the Frog Sit-up.

Will get her to try both of these, thank you. It's a weird concept to me because I've always been able to "Just Lift" and the idea of not being able to even do a crunch is baffling. I think particularly the myotatic thing may help with her desk posture issues.

 

[dick brain]

Frog Sit-up

Thank you for this

 

[Grapefruit Soda]

Never thought planks really achieved anything, but I guess if she's at the point where she can barely do crunches, that's a good start. Cheers.

They don't, they'll make you good at doing planks, but they wont do much for actual core strength, russian twists, l-sits, or any loadable core exercise will be the real way to gain core strength. Though, there really aren't many reasons to train core, lowering the weight and maintaining proper form for lifts will do way more for the core than you would expect.

Is your back just supposed to hurt for the first several months when starting weightlifting?

In the beginning my back hurt like a bitch-- now it's simmered a bit but fuck it still hurts.

My research so far has yielded "yeah it is get gud" or "you should go to the hospital for a slipped disc."

My doctor doesn't seemed too worried about it but it's a bit of a motivation killer when my back sucks
I mean it's not unbearable but it has me scared that I'll seriously injure myself

I'm a woman if that makes any difference

It depends on the type of pain, if its not going away within a couple days after your lift, then you are probably making mistakes on how the lifts work. Since your doctor doesn't seem worried, it's probably just doms from working out much weaker muscles, or lack of hip stability or mobility. Try doing hip flexor exercises as a warmup and see if it helps.

 

[666NASTYFUCKINGFREAK666]

This might not be the proper thread but how the hell do you guys eat enough? My "good enough" macro is 2840-3300 calories depending on how heavy my workout/rest day is, and it involves a 1000cal protein shake (2 scoops w/ 48oz milk) and I'm still struggling, in terms of washing all this shit down my throat and finding stuff to get enough protein. Its getting to the point where my lifts are starting to suffer due to lack of calories.

I know my rampant laziness is also a major cause (im on nights and all i do is sleep so by the time I wake up I can't go to the store) but I've decided to be shameless and just have groceries delivered, so my question is; does anyone have any high protein/high calorie foods they like for bulking? I ordered some 20g protein bars as well.

 

[Hoi Polloi]

This might not be the proper thread but how the hell do you guys eat enough? My "good enough" macro is 2840-3300 calories depending on how heavy my workout/rest day is, and it involves a 1000cal protein shake (2 scoops w/ 48oz milk) and I'm still struggling, in terms of washing all this shit down my throat and finding stuff to get enough protein. Its getting to the point where my lifts are starting to suffer due to lack of calories.

I know my rampant laziness is also a major cause (im on nights and all i do is sleep so by the time I wake up I can't go to the store) but I've decided to be shameless and just have groceries delivered, so my question is; does anyone have any high protein/high calorie foods they like for bulking? I ordered some 20g protein bars as well.

I don't know if they sell this outside of the UK, but Malt Loaf is absolutely full of calories, mostly carbs but has a decent amount of protein for cheap. Think it's a bit of an acquired taste but I've always liked it. Used to eat like half a loaf a day when I was more serious about bulking. Not sure if this is widespread but I knew a few rugby players that would regularly snack on it to get large.

 

[FedPostalService]

Anyone work out on the weekend only (Fri-Sun) if so whats your routine like? I'm determined to get back into it all and for long term this time. I have a simple home gym.

I will do if I’ve missed a day during the week but I otherwise just do a lot of walking instead.

I’ve done a bunch of overtraining in the past and ended up with daft injuries. It’s good to force yourself to rest.

 

[oldTireWater]

This may sound like a meme/fad recommendation, but check out the slow-carb diet and pay particular attention to their focus on beans/legumes. The diet's intended for weight loss but it makes a very good base for a lifter diet if you add dairy or nuts back in as needed for extra protein/fat.

They're 100% not kidding when they claim:

1. You can completely stuff yourself on them and still lose weight
2. The main reason people hate legumes is they don't wash them enough to leech the oligosaccharides out (aka: wash your damn beans and they'll actually taste good AND you won't fart)

Even if you don't follow the diet exactly just substituting lentils/beans for bread will reduce your hunger to a ridiculous extent, plus they're trivial to batch-prep in a pressure cooker and keep well in the fridge. $5 of ingredients and 10 minutes of effort makes your carbs for an entire week.

I had never heard of this diet, but coincidentally this is almost exactly how I have eaten by choice for years. I swear by it!

Legumes, barley, vegetables, pasta, and Golden Corral. I eat as much as I want daily and, before the buffet holocaust, I would go out and eat like it was thanksgiving at least once a week. I'm never really hungry and have the energy (if not discipline) to exercise hard every day. My weight has been consistent within 10 lbs and my body fat below 10% for decades. It's the way I enjoy eating so it isn't even a burden.

Interesting that someone is distilling my frugality and laziness into a diet.

 

[ducktales4gameboy]

Merry christmas, thread. Being the only early-riser in the family kinda sucks when there's nothing to do in the morning. Guess I'm going to go jogging before the family shows up for the present-opening ritual at lunch.

coincidentally this is almost exactly how I have eaten by choice for years. I swear by it

It's pretty close to what I settled into after college too, the biggest differences being that it got me really into lentils and got me into the mindset that giant/holiday meals are fine if they're used as an intentional carb load before a really heavy day when I try to push PBs. Makes the family happy because I'll just go eat whatever wherever with them once a week, makes me happy because it works to the point where I don't even need to think about food and wind up oscillating around 7-8% body fat whenever I'm not intentionally trying to overeat.

does anyone have any high protein/high calorie foods they like for bulking

Cottage cheese is #1, especially because a 2% medium tub is like 360 calories for the entire thing, 440 if you need more fat and go for 4%. You can walk into pretty much any grocery store and get a tub of cottage cheese, cheap tube of peanuts and some form of drink for less than 5$, plus there's usually a food court to steal a plastic spoon from. Works great in a pinch when traveling too.

 

[74164978231]

Is your back just supposed to hurt for the first several months when starting weightlifting?

Bad form or overexerting yourself.

Theres always that initial soreness that occurs in your muscles the first time you start lifting for a week or two but beyond that as long as you have proper form and arent overdoing it you shouldnt have any pain.

 

[Dean Pentel]

I'd argue that increasing your lean body mass just makes you feel less like ass all day and more likely to do things other than sit, which leads to more calories burned.

No only does it have a positive mental effect, getting physically stronger and increasing one's VO2 max are directly linked to enormous decreases in all-cause mortality.

Any good core exercises for extremely weak people?

As was pointed out, ab training should include movements that are flexion and twisting. Hanging leg raises, decline situps, the ab wheel, twists with a medicine ball or band, suitcase holds/carries. You get it. Heavy compound lifts can definitely help train abs but you'll benefit most from including ab-specific training every time you're in the gym.

Is your back just supposed to hurt for the first several months when starting weightlifting?

In the beginning my back hurt like a bitch-- now it's simmered a bit but fuck it still hurts.

A thing that helped me not have low back pain is high rep reverse hypers, RDLs, back extensions, and regular mobility work. But if you notice you're having problems after making changes or you simply suspect another issue, go see your PCP.

Bad form or overexerting yourself.

Theres always that initial soreness that occurs in your muscles the first time you start lifting for a week or two but beyond that as long as you have proper form and arent overdoing it you shouldnt have any pain.

You're not wrong but as a novice nobody's form is ever going to be all that good and also most people don't get strong enough to hurt themselves outside of 9-12 months of consistent training.

 

[Soycast Guy]

So I’m wondering if this gym routine works. On arm day I do biceps, triceps, shoulders, and pecs. On leg day I do calf’s, whatever all the thigh muscles are, and abs. Should I give my abs and pecs their own designated day or am I good as is?

 

[DSP's Tax Lawyer]

So I’m wondering if this gym routine works. On arm day I do biceps, triceps, shoulders, and pecs. On leg day I do calf’s, whatever all the thigh muscles are, and abs. Should I give my abs and pecs their own designated day or am I good as is?

1. you aren't doing any back exercises?
2. at the bare minimum, you should probably have a push pull and leg day
3. make sure you are doing the exercise correct. Prioritize that over weight
4. If this is something serious, find a good trainer to help you figure things out
5. Design your own plan. Don't need to pay for it until you become much better at lifting which it seems you are a ways away from

 

[Soycast Guy]

you aren't doing any back exercises?

Are those fly machines good for that kind of stuff?

But no, haven’t been doing back.

 

[DSP's Tax Lawyer]

Are those fly machines good for that kind of stuff?

But no, haven’t been doing back.

So instead of just asking for random stuff, try looking into 2-3 exercises for each of these groups

Pecs
Shoulder (include front, rear, and side)
Bicep
Tricep
Back
Quads
Hamstrings

 

[dick brain]

So instead of just asking for random stuff, try looking into 2-3 exercises for each of these groups

Pecs
Shoulder (include front, rear, and side)
Bicep
Tricep
Back
Quads
Hamstrings

Or just look up a routine instead of reinventing the wheel.

I'll reiterate my position that nobody under 1/2/3/4 needs to be doing more than bench, rows, OHP, pullups, squats and deadlifts unless you're working around an injury or trying to correct an imbalance or something. But I don't know how that translates to machines.

 

[Just Hamsters]

1. you aren't doing any back exercises?
2. at the bare minimum, you should probably have a push pull and leg day
3. make sure you are doing the exercise correct. Prioritize that over weight
4. If this is something serious, find a good trainer to help you figure things out
5. Design your own plan. Don't need to pay for it until you become much better at lifting which it seems you are a ways away from

Are those fly machines good for that kind of stuff?

But no, haven’t been doing back.

Rear flies are good for the rear delts, but you'll wanna target lats, rhomboids, and your lower back at least a little or you're begging for injury. Plus good lats look good on everyone.

DSP's Tax Lawyer gave solid advice, you should try to do some sort of Push, Pull, Leg routine. That way every muscle group gets a chance to train. Compound exercises are your friend.

I do that plus a 4th cardio and core day, but you could squeeze core in with legs or something.