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

[The Stranger]

do you smoke? do you sleep well? do you drink? are stressed out of mind? but more importantly, did you went to the doctor? is there a history of cardiac problems in your family? the stuff you describe sounds more serious than a simple "lack of cardio"

The answer to just about all of these is no except I don't sleep particularly well. Get about 6hrs a night.

outside of going to the doctor, I can recommend taking some salt (or gatorade) before the leg workout (don't over do it tho), changing to exercises that don't tax you too much (like machines like seated ham curls and leg extensions), going lighter and to 2RIR or less, and taking more water and time between sets.

I bring a 20oz bottle of Propel to the gym which has 270mg of sodium and I'll finish it about halfway through the workout and refill it with water and finish that by the end of it too. I do those machines as well as some compounds, my full routine is:

1. Leg extensions
2. Leg press
3. Hack squat
4. Prone ham curls
5. RDLs
6. One-legged prone ham curls
7. Calf raises
8. Seated calf raises

For each one I do two warmup sets then 3rd set to failure and then a drop-set to failure. But this is also the same method I do for every other routine like chest/back/etc and don't have any problems then.

I really don't think it's a cardio thing. Maybe walk to the gym and see if that helps overtime.
But my concern is the left chest pain, that's where the heart is. Go get it checked if it happens again, specially if it is outside the gym or it keeps going after it.

Yea this is the first time I've had chest pain from it, if it happens again I'll definitely schedule an apt. It's just really weird, earlier this year I started roooning again for the first time since I got out of the service (not doing it now, though). I was way more gassed after that than my current workouts and didn't have chest pain.

 

[Ted's Cabin]

I bring a 20oz bottle of Propel to the gym which has 270mg of sodium and I'll finish it about halfway through the workout

I misread this as a downing a "20oz bottle of Pepsi" every workout. No joke, I had a cat with very similar symptoms to what you're describing and the cat has asthma. If you live in a shithole city with bad air quality there's an even greater chance you have it.

 

[24nagging]

I don't sleep particularly well. Get about 6hrs a night.

try getting more hours, maybe a nap in the middle of the day.

1. Leg extensions
2. Leg press
3. Hack squat
4. Prone ham curls
5. RDLs
6. One-legged prone ham curls
7. Calf raises
8. Seated calf raises

For each one I do two warmup sets then 3rd set to failure and then a drop-set to failure.

geez man, 32 sets for legs? no wonder you are so tired
I would cut 1 exercise per body part, cut off the warmup sets for the second exercise of the body part, and do 2 straight failure sets instead of a failure and a drop-set. If you really want to add an intensity technique I would do doggcrapp/myoreps (go to failure, rest 20s, go again as much as you can, repeat until you can't do another rep) on the second exercise of the body part. I would also recommend changing the structure of your routine; do compound first and then machines.
so it would look like this:

first quad/ham movement (less stable)	2 warm up sets	2 1RIR sets
first ham/quad movement (less stable)	2 warm up sets	2 1RIR sets
second quad/ham movement (more stable)		2 failure sets/1 failure+1 DC sets
second ham/quad movement (more stable)		2 failure sets/1 failure+1 DC sets
calf movement	1 warm up sets (maybe)	2 failure sets/1 failure+1 DC sets

this leaves you with 15 sets (5 warm up, 10 working).

But this is also the same method I do for every other routine like chest/back/etc and don't have any problems then.

the legs are different to the upper body. The upper can take a lot more volume and be fine

 

[HowlingChasm]

My leg day is squats

 

[dick brain]

I just nigger rig it with a rope, loading pin, and using the spin of the bar(with a plate on the opposite end for balance). The pump from tricep push downs is sexual and worth it for that alone.

Local Man Hangs Himself On Homemade Gallows

 

[DSP's Tax Lawyer]

I do 2 leg days a week. One is focused on squats and hamstrings and the other one is just leg accessories. The leg accessory day is usually the easiest day of the week, unless you count olympic lift days

 

[dick brain]

do you smoke? do you sleep well? do you drink? are stressed out of mind?

Do you feel dizzy? Do you feel faint? Jesus H Christ I think you've got a hardon.

 

[HowlingChasm]

Local Man Hangs Himself On Homemade Gallows

I’ve been lifting since 2013 and in that time had an actual gym membership for a total less than 2 years. I’ve curled with 5 gallon buckets, used a step ladder as a seat for military press, good morning’d 300lbs off a bench because I didn’t have a squat rack, etc, etc…

What you can with what you got.

 

[dick brain]

I’ve been lifting since 2013 and in that time had an actual gym membership for a total less than 2 years. I’ve curled with 5 gallon buckets, used a step ladder as a seat for military press, good morning’d 300lbs off a bench because I didn’t have a squat rack, etc, etc…

What you can with what you got.

 

[Organic Eggs]

Question and advice: I was recently subject of a dog attack, when some feral woman's dogs broke out of their backyard and attacked my dog and myself. Anyway, dog is fine as I laid over him to protect him, but my hands are messed up. I have had surgery and stitches in my hands.

How can I continue with lifting without loosing the progress I made? Will it just have to sit on the back burner? Or will I just have to focus on legs, cardio and core without using my hands?

 

[mars]

Question and advice: I was recently subject of a dog attack, when some feral woman's dogs broke out of their backyard and attacked my dog and myself. Anyway, dog is fine as I laid over him to protect him, but my hands are messed up. I have had surgery and stitches in my hands.

How can I continue with lifting without loosing the progress I made? Will it just have to sit on the back burner? Or will I just have to focus on legs, cardio and core without using my hands?

Figure 8 straps for pull exercises possibly? Can't think of a way to do push without hands. Unless they recovery time is absurdly long, like 6 months or something. You shouldn't lose much and you'll get it all back in a few weeks of dedicated lifting.

 

[FedPostalService]

Question and advice: I was recently subject of a dog attack, when some feral woman's dogs broke out of their backyard and attacked my dog and myself. Anyway, dog is fine as I laid over him to protect him, but my hands are messed up. I have had surgery and stitches in my hands.

How can I continue with lifting without loosing the progress I made? Will it just have to sit on the back burner? Or will I just have to focus on legs, cardio and core without using my hands?

I’d really speak to your consultant or surgeon about this as we are just a bunch of retards on the internet.

Look after your hands, bro.

 

[24nagging]

Do you feel dizzy? Do you feel faint? Jesus H Christ I think you've got a hardon.

those things contribute to less recovery and health, and so they are very relevant in a weightlifting thread

How can I continue with lifting without loosing the progress I made?

Maybe use ankle straps on your wrists, see if you can get them tight

 

[PlapPlapPlapPlapPlap]

>sitting your fat ass down between sets so you can scroool for five minutes
>claiming to be using the bench when you're just standing behind it spamming shoulder raises
>stealing equipment when the user is merely refilling their water bottle and having the gall to claim they thought they were done even though all my shit is still there
>taking mirror selfies
>taking any selfies or any pictures of anything, faggot if you have energy for scroooling and selfies you're ready for another set
>wearing a headband and goyshark crap when you look like a melted down bag of dog food
>being a "man" and putting on a belt and straps to bench 1pl8
>collaring your 1pl8 deadlift
>bouncing your 1pl8 deadlift
>curling in the squat rack
>doing pull ups in the squat rack
>doing dumbbell bullshit in the squat rack
>using the rack or any other limited space in the gym for anything other than its intended purpose

Total resolootioner death. And this is just the holiday break wave, what sort of gorillanigger avalanche am I gonna have to deal with first week of January? Where are these people coming from? Why is it so bad this year? The past couple of years have had little/no noticeable activity bump to the point where I wondered if the resolutioner meme was dead.

One more for the bingo card; dragging a dumbbell chair* into the squat rack to do seated OHP, even there are no less than four (4) adjustable bench press stations nobody's ever on that go totally upright for this exact movement. Burn in hell you blinged out sea monkey. Good thing I was already done with my squats.

*This thing, I don't know what it's actually called:

Spoiler

 

[24nagging]

what do you guys do for glutes (if you train them)? My issue with glutes is that you have very few options for training both sides at the same time while specifically targeting the glutes
Abductor machines are the only ones machines that does both (that I can think of). Am torn on classifying hip thrusts as a glute movement, since it recruits so much of the hamstrings, but doing it with the feet on a 90° angle or less does target the glute more. Squats, goodmornings and lunges do hit the glutes, but to a much lesser degree than the dominant muscle of the movement. Everything else is unilateral, like kickbacks and the such, but they are specific

 

[The I Scream Man]

what do you guys do for glutes (if you train them)? My issue with glutes is that you have very few options for training both sides at the same time while specifically targeting the glutes
Abductor machines are the only ones machines that does both (that I can think of). Am torn on classifying hip thrusts as a glute movement, since it recruits so much of the hamstrings, but doing it with the feet on a 90° angle or less does target the glute more. Squats, goodmornings and lunges do hit the glutes, but to a much lesser degree than the dominant muscle of the movement. Everything else is unilateral, like kickbacks and the such, but they are specific

Stairs (at home) or the stepper at the gym because I hate myself

 

[sodaboard]

what do you guys do for glutes (if you train them)? My issue with glutes is that you have very few options for training both sides at the same time while specifically targeting the glutes
Abductor machines are the only ones machines that does both (that I can think of). Am torn on classifying hip thrusts as a glute movement, since it recruits so much of the hamstrings, but doing it with the feet on a 90° angle or less does target the glute more. Squats, goodmornings and lunges do hit the glutes, but to a much lesser degree than the dominant muscle of the movement. Everything else is unilateral, like kickbacks and the such, but they are specific

squats
always squat
do the squat
praise the squat

 

[24nagging]

squats
always squat
do the squat
praise the squat

death to the barbell squat

 

[hog cranking frog]

Got my FitBod year summary. Worked out 1/3rd of the days this year which is cool but not enough, was surprised to see how much I did this year though. One interesting trend I noticed was summer I worked out much more consistently. Could be the cold garage I work out in keeping me out of there in the winter, but also got me wondering about Vitamin D. Reside somewhere seasonal darkness is a bit of a problem. Anyone take vit d supplements? Shit work?

 

[Anime Waifu NFT collector]

what do you guys do for glutes (if you train them)? My issue with glutes is that you have very few options for training both sides at the same time while specifically targeting the glutes
Abductor machines are the only ones machines that does both (that I can think of). Am torn on classifying hip thrusts as a glute movement, since it recruits so much of the hamstrings, but doing it with the feet on a 90° angle or less does target the glute more. Squats, goodmornings and lunges do hit the glutes, but to a much lesser degree than the dominant muscle of the movement. Everything else is unilateral, like kickbacks and the such, but they are specific

As you said, hip thrusts are the best options, unilateral exercises have the advantage of (in some cases) training stabilizer muscles we don't normally use, for example: If you want to train glutes unilaterally you can do lateral heel tap step downs, if you lean forward and push your glutes back then it focuses on the glute and stabilizer muscles, maybe you won't be able to do the exercise because due to your stabilizer muscles being weak you'll lose your balance, so you will need to hold onto something, another good exercise is glute clamshells or side planks with hip abduction, these train the glute medius, if you want a more normal glute unilateral exercise you can do step ups in a very elevated box, so your glute is quite stretched at the bottom, since us men don't need to focus on our ass just a few sets a week will be enough.

These exercises have the advantage of being therapeutic too.

Spoiler: Lateral heel tap on box

Spoiler: Clamsheels on the floor

Spoiler: Side plank with leg abduction