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

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Me thinking I would avoid seeing anything terrible at the gym. Sees guy squatting at the end of my cardio. Loads up 135, takes a stance twice shoulder width, quarter squats... FUCK
 
Cool new row machine at my gym today.
 

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What routines would you guys reccomend for someone who has not been working out for a while? I have a bench and dumbells at home but I am also pretty close to a gym. I just hate figuring out workout routines and which ones actually work.
 
Negev said:
What routines would you guys reccomend for someone who has not been working out for a while? I have a bench and dumbells at home but I am also pretty close to a gym. I just hate figuring out workout routines and which ones actually work.
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take the calisthenics pill, the gymnastics rings pill specifically.
 
Negev said:
What routines would you guys reccomend for someone who has not been working out for a while? I have a bench and dumbells at home but I am also pretty close to a gym. I just hate figuring out workout routines and which ones actually work.
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start with body weight stuff:
  1. jumping jacks
  2. air squats
  3. pushups
  4. situps
also, get a pullup bar and a couple of 50-75# resistance bands long enough to hang from the pullup bar and reach your feet
start doing band-assisted pullups

with the dumbells, you can do each of the following movements once/week to start (split them up over (3) different days):
  1. overhead press
  2. dumbbell bench press
  3. curls
  4. squats
  5. rows
  6. deadlifts
JamFlowMan said:
Started this at home about 2 years ago. Currently have a dummbell routine for Monday/Friday and a barbell for Wednesday. I'll do some cardio Tuesday/Thursday and rest Saturday & Sunday. Between that and changing my diet around dropped ~150 pounds. Don't use any heavy weight either bought two of those dumbbell/barbell combo things you've seen at Walmart.

Not really anything worth bragging about compared to most in this thread but my physical and mental health have improved significantly since I started so if it's something you want to try I say go for it.
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I recently lost over 20# and I feel fuckin *great* now
I was miserable at first because I was always hungry, but my stomach shrunk or whatever and my body adjusted and it's no longer a problem

losing weight really does improve your outlook as well as your overall health
 
Full agreement on the calisthenics and especially the pullup bar, also want to suggest bench dips (just use any sort of chair/table/whatnot you can push against a wall so it can't slide).

Re: protein, yeah you can definitely tell a difference if you're really going hard and don't get enough. My shoulders/traps cramp like a bitch the day after if I don't hit my numbers. As far as I'm concerned shakes are the only way to keep it feasible since they're fast/nutritious/cheap as long as you can get a good deal on nutritionally-correct powder, everything else is just more food prep/consumption time you could be using doing other things compared to just carrying a drink around and getting on with your day. Costco's the cheapest reliable source I've found although it's bagged rather than in cans (may or may not be a benefit, the huge cans make great sealable storage).
 
Negev said:
What routines would you guys reccomend for someone who has not been working out for a while? I have a bench and dumbells at home but I am also pretty close to a gym. I just hate figuring out workout routines and which ones actually work.
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Workout A:
Deadlift
Dips
Barbell Row

B:
Squats
Chin-ups (or supinated grip lat pulldowns until you can do multiple chin-ups at once)
Lateral raises

Do two warmup sets then a regular set to failure followed by a drop set to failure. Hits everything except for calves, you can add straight-leg calf raises if you want.

Edit, more info:
Don't go to failure until you find your working weight. Pick whatever weight you think is appropriate for your 3rd set and do 12 reps. Push yourself but not to the point your form starts getting sloppy. If you can complete the set of 12 reps increase the weight by 5 or 10 pounds the next time you do the exercise. Once you can't do 12 reps that's your working weight. Stay at that weight each time you do the exercise, once you finish a set of 12 increase weight and thats your new working weight. That's your progressive overload.
 
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Negev said:
What routines would you guys reccomend for someone who has not been working out for a while? I have a bench and dumbells at home but I am also pretty close to a gym. I just hate figuring out workout routines and which ones actually work.
Click to expand...
I cribbed this from a YT channel that goes by trainer winny and it's been a solid basic all-rounder with minimal equipment, and easy to increase all weights as you progress (some bodyweight exercises don't have an exact duplicate in equipment). Mostly 3x10 or 4x8. Takes about an hour to an hour 1/2 depending on your pauses and if you stretch or warmup.

Workout A

Bench
Incline Bench
Overhead Press
Squats
Decline Sit-Up
Rear Delt Fly

Workout B

Lateral Pulldowns
Barbell Row
Deadlift
Bicep Curl
Russian Twists
Lat Delt Raise

Just replace the Lat pulldowns with regular pull-ups, and pick a different sit-up since you don't have the bench for it. The only main muscle it doesn't hit is your calves - but if you do some uphill cardio you'll get that as well.
 
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Master race diary entry: couldn’t squat because it rained all day and my rack was in a mud puddle so simple back day.
T-bar rows 307lbs 3x10( my form is fine, shut up)
Chin ups 4x12
dumbbell curls 3 sets to failure with 30s out of boredom
 
Negev said:
What routines would you guys reccomend for someone who has not been working out for a while? I have a bench and dumbells at home but I am also pretty close to a gym. I just hate figuring out workout routines and which ones actually work.
Click to expand...
upper, lower
go very light the first week, 12 to 15 reps for 1 set, with two as warm ups, with 4 reps in reserve. Do one exercise per body part
re learn the movements, feel the targeted muscles during the movements
after that you can start adding sets and exercises, lowering your reps and reps in reserve, per week, slowly
it depends on the time off, but you don't wanna rush things

if you want more specific, you can start with:
upper
a row movement (cable row, T bar row, hammer row, dumbbell row)
a press movement (smith machine bench press, machine press, dumbbell press)
a shoulder movement (dumbbell lateral raise, cable lateral raise, machine lateral raise)

lower
a quad movement (leg press, hack squat, pendulum squat, smith machine squat, leg extensions)
a ham movement (lying or seated leg curls, hip thrust machine)
a glute movement (abduction machine, reverse hyper extensions, hyper extensions, hip thrusts, ) (it's kind of hard to target the glutes without involving the hams or quads, so see how you can bias the movement for the glutes)

I would avoid super technical movements with barbells (squats, bench, deadlifts, rows, over the head press, romanian deadlifts), at least for the first week if you have been out of training for more than 3 weeks. If more than that I recommend you do them after a couple of weeks of regular training. The reason being not only that they are super technical and you are kind of rusty, there for increasing the risk of injury, but also because they are compound movements that target multiple muscles and what you want is to re-activate your "mind muscle connection", since in general you have weakened this ability.
check youtube for the specific technique in the movement you pick, don't go by memory
 
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Getting a bigger thermos has helped my training sessions. Probably because I don't need to refill it every third set, so I stay more hydrated throughout my entire workout. Maybe I'm retarded or maybe a lot of people think like this.
 
Are people really drinking a ton of water while working out? I try hydrate before so I don't have to drink water while I'm doing shit. I'm doing like 45 minutes of cardio and I'll drink half a shaker bottle worth of water.

Basketball felt great on my injured hand, dribbling and shooting really gets your hands pumped up with blood. Feels better, inflammation has come down.
 
CrunkLord420 said:
Are people really drinking a ton of water while working out? I try hydrate before so I don't have to drink water while I'm doing shit.
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Not me. I often just have a glass of water before I go.

But cardio days, I often bring a water bottle. Then I get a beer after.
 
CrunkLord420 said:
take the calisthenics pill, the gymnastics rings pill specifically.
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I do not have the dexterity for that
Legalize Asbestos said:
I cribbed this from a YT channel that goes by trainer winny and it's been a solid basic all-rounder with minimal equipment, and easy to increase all weights as you progress (some bodyweight exercises don't have an exact duplicate in equipment). Mostly 3x10 or 4x8. Takes about an hour to an hour 1/2 depending on your pauses and if you stretch or warmup.



Just replace the Lat pulldowns with regular pull-ups, and pick a different sit-up since you don't have the bench for it. The only main muscle it doesn't hit is your calves - but if you do some uphill cardio you'll get that as well.
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nice I'll try getting into this, I might also go to the gym soon it is really close I'm just lazy.
 
How do y’all go about pre-workout meal timing? I have an autistic insistence to lift 30min after a meal for no particular reason except it’s ritual. Maybe sometimes if I go longer I might feel blood sugar jitters that make me feel like I’m not going to be lifting optimally but otherwise it’s literally no logic to it.
 
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