Weightlifting for Kiwis - Discussion and support regarding the art of swole
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- Joined
- Jul 4, 2024
so ive gone through the provided material for my bowflex and came up with a workout regimen, with the goal being three different routines done once a week each. posting it here to see if there are any muslces i missed and for any general input. the workouts are in no particular order as i have only just put pen to paper and havent attempted these routines yet.
arms routine
also curious about repetitions. i am more interested in growing muscle endurance than hypertrophy, what number of repetitions should i be going for? five sets of ten? when should i increase the resistance?
I know how to pick the things up and down, but that's about the extent of my exercises knowledge. What should I be doing to maximize my routine efficiency? Excluding drugs
arms routine
- standing bicep curl
- seated wrist extension
- standing wrist curl
- reverse curl
- seated wrist curl
- French press
- scapular protraction
- scapular depression
- seated resisted abdominal crunch
- seated resisted oblique crunch
- rotator cuff rotations
- decline bench press
- lying shoulder pullover
- rear deltoid rows
- lateral shoulder raise
- leg press
- standing hip abduction
- leg extension
- leg curl
- seated straight leg calf raise
- leg kickback
also curious about repetitions. i am more interested in growing muscle endurance than hypertrophy, what number of repetitions should i be going for? five sets of ten? when should i increase the resistance?
I know how to pick the things up and down, but that's about the extent of my exercises knowledge. What should I be doing to maximize my routine efficiency? Excluding drugs
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- Joined
- Jul 22, 2017
I wish we had a Liver King lolcow thread, I love that shit.
whatsupwthat
kiwifarms.net
- Joined
- Jan 30, 2025
Sadly seems like Kiwis aren't too interested in fitness influencers, there's a lot of retards and degenerates to make fun of in that entire sphere that I'm sure people would enjoy. Wish I had some place to repeatedly shit on the bald obese Jew. Oh well...
Think the usual rep ranges are like 10+ or 15+ to 20 or 30. Depends on what muscle you're working out as well.
These are movements, not exercises. I know fuck-all what you have in mind when you say this. Also just me being pedantic but core muscles are referred to those that surround the hips, spine and abdominal viscera. Including bench, shoulder and scapular exercises doesn't really make sense for that term.
- Joined
- Jul 4, 2024
good to know. the goal is more about having three routines so i can get a full body workout over three days and calling that one the core routine was a sufficient label for me to know what i meant. if you have a better term so i can avoid pedantry from other people in the future i would love to hear it.
heres what bowflex means by this
wouldnt happen to know of any guides for this would you, or where to look for one?
- Joined
- Jul 22, 2017
Looks like warm up routines for actual shoulder stuff. I don't know how resistant you can make these things, but you wouldn't want to go super heavy in such a tiny range of motion anyways.
Top is just a push up with emphasized shoulder protraction, maybe a diamond push up, or pseudo planche lean.
Bottom is a hanging shoulder shrug, dip or support hold.
Just from seeing these two things I get the impression there's a lot of fluff in that book, beginner stuff, memey stuff. Why do a ton of different isolation exercises when you can do a couple compound movements?
I can never say enough good things about pull ups for overall upper body. It's done wonders for me.
- Joined
- Jul 4, 2024
that is more a result of the guide being inconsitent with terminology and how i came up with the routine. the way i came up with this routine is by looking at its included muscles chart, searching the pdf for other times specific muscle names show up, and then picking the first time the name of that muscle shows up in a workout. but for a lot of these workouts it will just say "this works the entire quadriceps group" without giving any indication of what that means on its muscle chart. this was not the best way to do it, as i just realized i have a lateral pull-down machine and this routine makes no use of it at all. hence making the thread to have you and other check my work. so i appreciate the advice.
i would do that if i had one. i was doing them at the local park whenever i stop by. will start again.
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JimmySneed
kiwifarms.net
- Joined
- Mar 18, 2021
The pullup is like the squat of the upper body. Do it right and you will activate back, biceps, and core.
Only bad thing I have to say is that >100 per day can start to wear on your shoulders.
whatsupwthat
kiwifarms.net
- Joined
- Jan 30, 2025
Sorry, not really.
To be fair he included rotator cuff exercises, which is basically something you'd do before actually working out your shoulder. I will say scapular protraction is a real thing for working out the sseratus anterior, but unless you really want to emphasize it there isn't much point in working it out since you're pretty much doing all of these scapular movements when doing anything in the shoulder joint.
The quadriceps refers to 4 muscles, rectus femoris, vastus medialis, intermedius and lateralis. They all do the same function in the knee which is extension, while rectus femoris has the function of flexion in the hip joint as well since it's the only one of the muscles that originates from the hip and not from the femur like the vastus muscles.
TLDR; they all do the same thing that's why they're a group.
- Joined
- Aug 7, 2022
First day back to doing light lifting after injuring my back a few weeks ago. Pray for me fellas.
- Joined
- Aug 9, 2022
I saw a fitness meme iceberg here somewhere and one of the entries said "bloatmaxxing to progressive overload calisthenics" and I laughed until it became my life.
- Joined
- Aug 16, 2019
There’s nothing to stop you from starting it off. It’s also an honestly different world that many kiwis are foreign to. Not just the fitness aspect (I want to imagine all kiwis as either being fit or a push away from a desire to push their bodies under heavy weight) but from a quick browse you think there’s nothing much there, just people posting fitness, and then you dive and it’s a whole bag of insanity and onlyfans. It’s a gold mine with all the narcissism and insecurity.Sadly seems like Kiwis aren't too interested in fitness influencers, there's a lot of retards and degenerates to make fun of in that entire sphere that I'm sure people would enjoy. Wish I had some place to repeatedly shit on the bald obese Jew. Oh well...
Bloatmaxx for pushups and pull ups gains. Fat max in early life for calves gain.
- Joined
- Aug 1, 2017
I'm 3 weeks from the end of my bulk and I managed to beat my pullup PB at 25lb over my cut low weight so I'd say there's definitely some merit to the idea. Still can't do them as frequently as I want due to my tweaky elbow/shoulder but I'm completely back to being able to do normal benches and very happy about that. I'm still the biggest advocate for door-mounted pullup bars, <10$ at any thriftstore ever and if you can do a single pullup you've got all the strength you need to improve over time as long as you keep at it.
I'd definitely be down for reading fitness influencer retard general but I think the problem is a lot of us actually interested in weights and exercise automatically steer clear of fitness slop content and only wind up exposed to it via people like dylan haferte-whatever, liver king and the various histrionic gays who become freak shows enough to support threads from the people who read horrorcow threads and the beauty parlor crowd.
I'd definitely be down for reading fitness influencer retard general but I think the problem is a lot of us actually interested in weights and exercise automatically steer clear of fitness slop content and only wind up exposed to it via people like dylan haferte-whatever, liver king and the various histrionic gays who become freak shows enough to support threads from the people who read horrorcow threads and the beauty parlor crowd.
- Joined
- Oct 28, 2023
Try GHD
New dimension of ham/low back tie-in pain and relatively riskless so long as you don't consider GHD situps.
- Joined
- Oct 28, 2023
This is all you and your definition of endurance. If you're shooting for a number, then go for it.
5-12x is pretty widely accepted (and researched, but i don't have sauce) as hypertrophy territory.
Anecdotal, but your routine would benefit by tying some of the stuff together with bar work, particularly legs, unless you wanna be the guy who can do 30x legpress at whatever weight.
Squat mobility will tell you a lot about whether you need to keep doing ad/abduction or just hit it all (and more) with a single exercise.
- Joined
- Oct 29, 2019
So true. The abundance of narcissism, degeneracy, and general cow behavior would suit this place well if only there was sufficient audience for it.
Also, you referring to Mike? lol.
whatsupwthat
kiwifarms.net
- Joined
- Jan 30, 2025
Yes lol, I know there's people more degenerate and deserving of hate than Mike, but the guy is just so unlikable and egotistical that I just can't stop myself from hating him.
Need to start influencing our fellow Kiwis to work out more so we create an audience for fitness lolcows.
- Joined
- Oct 29, 2019
Any of you guys have any experience with those foldable rowing/pulldown machines?
- Joined
- Oct 28, 2023
All of em work like this.
Occasionally you get an MD who can articulate some stuff and not be a cunt about it, but they're just making videos to prop up their $50k/yr annual subscription teledoc practice by doing their spin on the formula above.