Tulpa Network
Off-Topic => Off-Topic => Topic started by: Wofl on January 11, 2025, 10:25:59 PM
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Alright, those of you who are interested in weight training, I have a few pointers for you that will get you to the next level. The internet exists for two important reasons, information about weight training and porn, in that order; everything else is fluff or for entertainment. We don't have time for all that, in fact we don't even have time for half of the important stuff on the internet so we will be discussing only weight lifting here.
Types of workouts:
This is up to you and your schedule.
The basic workout is a 2-3 day a week, 1-2 hour a day commitment, if you can't do that then stop reading, keep sipping that Café Latte and go entertain yourself. The basic workout can only get you so far, but if you're a novice, then this is where you will start at least for a cycle. A cycle is 8-12 weeks with one week off at the end.
The moderate workout is a 3-4 day a week 1.5-3 hour a day commitment. It won't get you where you ultimately want to be but it can get some definition and fitness. If all you want is fitness, this is more than enough. If you're working full time or have other commitments, you can do well to get to this level, the dad bod with nice arms is possible here.
The ultimate workout runs a 3 days on 2 days off cycle for 12 cycles with one cycle off at the end. This is not for beginners, and this is generally difficult with a full time job unless you're single, but it's the only way to get what you want. The good news is, if you manage this for a year or so, even if you fall back to the other less committed workout, then you will not lose what you've gained here, you won't gain more and you'll never see your peak again, but if you look good after this, presuming you don't gain a bunch of weight, you'll look good pretty much forever with just maintenance, even 10 years or more.
Supplements:
Don't lose your balls, never juice. If you don't mind prostate cancer later, you don't need to perform in the bedroom and you're already pretty much bald, Creatine is probably ok, it helps endurance, you don't need that. Otherwise a high quality multivitamin, glucosamine for joint heath, calcium for bone density (it will increase with working out) and vitamin C because why not. Nothing else is necessary. Wasn't it nice back in the day with sustainable farming when you could just eat food to get nutrients, well those days are long gone, even fresh foods are completely lacking in nutrients, vitamins and minerals. Sad but true, deal with it by taking vitamins.
Types of exercise:
Typically you have two-three separate workouts: Arms, and Legs, or Push, Pull and legs. Leg day can also be back day, or alternatively any other light day. Having more than three separate workouts is less optimum. The reasoning for having different workouts for different days is because the objective of any session is to make you sore for the next few days in the targeted areas. You know you're making gains if you're stiff or a little sore the day after the workout. If you experience sharp pains, then you did something wrong, the information here will help you avoid that. As for what exercises, remember what I said about the internet, it's there for a good reason, so build a workout with 10-15 exercises in a session that will be fun for you to try in two or three groups. Typically you'll have curls, pull ups or pull downs, etc for pull day, pushups, bench, triceps for push day, and lunges, leg press, and core on leg day.
NEVER SKIP LEG DAY! It's not there as a filler, it's important, no excuses. If you miss a day, then continue the next available session where you left off; only you and your heathen god of choice will know you missed a day, but everyone will know when you skip leg day. The karmic load will lead to many lifetimes of suffering, don't do it.
Pointers
Now, you will make note cards, laminated with clear packing tape, with any notes and hints you need for good form, you will bring these with you. Best if all three days are on one card so you don't need to shuffle in your bag, but otherwise, this is more of a preference thing. You will know good form because you will use that important internet and watch others with good form do the exercises you want to try.
You will bring a liter or liter and a half bottle, this can be a thermos. If you need more, just refill at the fountain. Mine is almost 1.5 liters and I drink it all. By God if I see you in the gym with a half frozen gallon, I will stare at you in an intimidating manor that will make you uncomfortable, you will leave ashamed. Cold water is okay, I have a lot of half liter bottles in my fridge and I pour them in before I leave. Warm water at the gym is kinda lame, cold is good, ice is stupid, no.
Don't forget your towel. A hand towel.
If at any point in any exercise you feel pain, especially sharp pain, stop, do not pass go and do not collect $200 and either do something else, do the same group a different way, or use lighter weight until your tendons can handle your mega bulk strength. This usually isn't a problem if you stop immediately. Next time, if it repeats, with slightly less weight, then you're doing something that your specific body doesn't like, so don't do it, do something else.
If a specific exercise is kinda meh, swap it out for something better.
30-90 seconds rest between sets, at least a full 30, not more than 90.
Carb loading: 500 calories per session is usually enough to keep you from getting hungry in your workout, eat it about 15-30 minutes before, the goal isn't to load up your cells, it's to keep the gym time concentrated on working out, not to be constantly reminded that you haven't eaten in a while or that you just ate a big meal. This can be in addition to the calories you already are eating on that day, you will easily burn 500 calories.
Sets and Reps.
The idea is to complete 24-50 reps at each exercise and you don't come back to an exercise typically. I recommend 3 sets of 10, but you can do 3 sets of 8 or 3 sets of 12. Typically the first set is easier so you may get 10-12 out of that one and the third might only get 8, that's perfect. If you can easily do 10 each time, then it's too light. If you struggle to get 8 in the first, that's too much for beginners.
After you've been at it a while and you understand what it's like to have tendonitis and how it's easier to get if you do lower reps and how to avoid it with good form and listening to your body, then you can go for the next level: 70-85 percent of your one-rep max, or, a light enough weight to be able to barely do 4 sets of 6, then as you progress 5 sets of 6, and the goal is 6 sets of 6. Progressing from 4 sets of 6 to 6 sets of 6 over many workouts is a good progression and at that point, you keep upping weight until you can't do 6 sets, then repeat. There may be days where you just can't do that last set, it doesn't count if you can't do all 6 of a set but if you got 4 sets in, then don't beat yourself up, bad days do happen, rather than lowering weight, one less set is ok.
Pyramids (optional)
Pyramid: Modifying above, you start with the heaviest weights first, and lessen the load each set to achieve 6 reps each set, it will take a few cycles to feel this out, this will build raw strength over endurance.
Reverse Pyramid: Starting with an easy weight and the last set with the heaviest weight. This will build endurance over raw strength and is the healthiest for your joints but will not maximize raw strength.
Diet:
The goal is 2g/kg protein per day (1g per lb) it's not much, a 200lb person eating an 8 ounce steak (uncooked) is only 450 calories. Eggs are a good source, also whey protein. You should count your calories and have one meal that fills you up each day, for me that's dinner. I have next to nothing for breakfast 200 calories, usually nuts, a protein rich lunch of about 500 calories, I have stew with lots of meat or steak or chicken, and a dinner of 1000-1300 calories. Don't talk to me about whether this is right or wrong or it'll do this or that, I'm 200lbs and 6'4 with good definition, when you can beat that and do all the goals listed herein then I'll listen. 100 calories per lb is a sustainable diet, if you are losing weight eat more, if you are gaining weight eat less. Adjust as necessary. You CAN gain muscle while losing weight, absolutely, and I do by measured proof. If you work out, you will gain muscle, if you eat too much you will gain fat. it's that simple. Last point, high fat diets are best, low fat diets are setting yourself up for failure. A diet rich in cholesterol is also good. Don't eat hydrogenated oils, this will kill you. Don't eat ultra-processed foods, this is empty calories bereft of nutrition.
Goals:
Here are some goals that will keep you busy:
30 pull ups without assistance
Benching your body weight at least 4 sets of 6
100 pushups in 1 minute (this is for exhibition only, I don't recommend this be one of your exercises, push ups don't build size. This is a measure of fitness.)
3 sets of 20 walking lunges (I know this doesn't follow the format we have but not everything is perfect, be a little flexible.)
30 dips (a measure of triceps)
30 slow full roman bench back extensions, the full kind (if you can do this, you probably will never have back issues.)
Plank for 300 seconds. (this is a measure of your core.)
I have done all these of course.
Streches:
They don't hurt, if you need them, do them. Technically if you're doing perfect form the stretch is in the exercise so you don't need it. Some things can't be stretched or it doesn't make sense to, so again, this is a preference thing. Yes do stretch if you're going to do something high endurance/high impact like running.
Cardio
At least 20 minutes per session of heart pounding, sweaty cardio of your choice, don't skip this, it's good for your heart and that's the leading cause of death.
Final Thoughts:
Find a Gym that's close by, buy a membership, best if they have good hours, best if you can get in on off-peek hours.
Of course have fun, get out there, and do it, no more excuses, this isn't to get to a certain point, this is for life, never go less than the basic workout!
(Optional) You may take up to 3 months in a year, say for the summer, and get back to it in fall, this will guarantee your joints all fully recover.
Lastly: This isn't to make you look like Dwayne Johnson, he weighs like 280lbs ffs lol, it's to make you look more like Ryan Gosling with his shirt off, and you will in about 6 months with a moderate workout and proper diet, you got my guarantee.
-Bear
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Highly appreciated!
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Today I did pull with a slight change to the program. Because I'm awful at knowing what I'm going to be able to do, I start with a weight a little less then I remember, do 6, then up that one notch, 6 more, up a notch again, and that one seemed to be the one that I could barely do 6, then repeat, then down a notch to round it out.
Something like this (6 reps each):
I liked this a lot rather than having to quit with only 4 complete sets, it felt better to me.
80
90
100
100
90
80
Another one I did was this (6 reps each):
80
90
90
100
100
90
I did this and I really liked it, so I might do this again (6 reps each).
80
90
100
110 beast mode activated
120
130
Literally don't know how I did it but it felt awesome.
Last one I tried
80 6x
80 6x
80 6x
80 6x
80 as many as I could do which was 11 I know I could do two more sets of 6, but I did my 4 sets right, and I wanted to see if I could do the last two.
In other words, try different ways, make it interesting.
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I'm already seeing gains from leveling up. It's obviously not exactly comparable 3x10 vs 6x6 but 6x6 is no joke in its own right.
So what I like to do now on some is get to 5x6 then the last one, take it down a little and go till I can't. That's a good feeling. I can't say I "feel the burn" because even on legs I barely feel that anymore, but hitting the wall is like, ok, I've done all I can do. I have been a lot more sore with the new strats, really man.
(https://i.gyazo.com/ba550a07bf7c56b52977786bafd910b1.jpg)
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Hmm, isn't 6 reps a little low meaning you go for a very high weight? Well it might be alright for you but I'd be afraid to injure weak host body. I feel we've been doing too man reps (15-12-10) with increasing but too little weight though. There's a need for a compromise.
It was good to see that our involuntary 1 month gym absence from traveling and being sick hasn't had any serious negative impact but it sure as hell wasn't good either. Interestingly weight went down 2kg which most likely was due to barely eating while sick.
Anyway we really need to scale things up to your routine. Currently it's a good feeling but not overly exhausting and soreness has ceased completely unless we try new exercises the body isn't familiar with. Trying 6x6 might be a good idea to challenge the body. We will see.
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>Hmm, isn't 6 reps a little low meaning you go for a very high weight?
Bruh,
Sets and Reps.
The idea is to complete 24-50 reps at each exercise and you don't come back to an exercise typically. I recommend 3 sets of 10, but you can do 3 sets of 8 or 3 sets of 12. Typically the first set is easier so you may get 10-12 out of that one and the third might only get 8, that's perfect. If you can easily do 10 each time, then it's too light. If you struggle to get 8 in the first, that's too much for beginners.
After you've been at it a while and you understand what it's like to have tendonitis and how it's easier to get if you do lower reps and how to avoid it with good form and listening to your body, then you can go for the next level: 70-85 percent of your one-rep max, or, a light enough weight to be able to barely do 4 sets of 6, then as you progress 5 sets of 6, and the goal is 6 sets of 6. Progressing from 4 sets of 6 to 6 sets of 6 over many workouts is a good progression and at that point, you keep upping weight until you can't do 6 sets, then repeat. There may be days where you just can't do that last set, it doesn't count if you can't do all 6 of a set but if you got 4 sets in, then don't beat yourself up, bad days do happen, rather than lowering weight, one less set is ok.
>There's a need for a compromise.
The compromise is 3x10 or even 3x8, but 4x8 could work.
>exhausting and soreness has ceased completely unless we try new exercises the body isn't familiar with. Trying 6x6 might be a good idea to challenge the body. We will see.
Don't hurt yourself if you haven't been at least 2x per week 2hrs each then don't push higher weight, it's the easiest way to get tendonitis, tennis elbow, all that. I got it really bad once pulling bullshit I shouldn't have years ago, hurt for a month. Take it easy, when you get zero soreness and all that, yeah you gotta go up and 10reps you kind of psych yourself out. I'd forgotten about that.
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Alice is just lazy if you feel no soreness and already have that many reps you need moar weight. wheres your drill sergeant mode??
once again i am amazed by the gym crowd here
theres so many strange ppl here in the gym. but not the sort of strange youd expect
>the ex military guys that look like super average chubby boomers but are ridiculously strong
>the obese chicks who are also super strong have inhumane endurance and are surprisingly flexible
>literal children that shouldnt be allowed but nobody gives a shit
new pheno has been added today
an ultra frail hunchback gramps that barely reaches my chest and can hardly walk. he looks like 90
>so this old guy that looks like hed drop dead any second shuffles through the gym at snail speed and approaches that thigh machine pic related
>over minutes he clumsily crawls into the seat just looking made me feel uncomfortable.
>i was secons from asking him if i should help him as i was at the next machine beside him
>gramps finally makes it and muses over the weight stack
>puts the plug all the way down max weight on the machine
>nope.jpg
>leave my machine and go to opposite side of the gym so i dont have to administer first aid if the geezer kills himself
>still curious so i walk by shortly after
>gramps is easily lifting the entire weight stack in inner thigh setting several times spreading his legs almost 180°
>wtf
>gramps crawls out of the machine and gets on the floor
>stretches and does a split like a boss
>slowly crawls upright again clinging to the machine and then shuffles on to next machine
shit was surreal
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See, he never skipped leg day ever. :cool: BUT, he did skip core, back shot, dude is cooked now.
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Hehe you sure have interesting gym people, Kashtan! All I can report is that the screaming nigger didn't show up on Thursdays anymore. We go a bit earlier now, maybe that's why.
Alice is just lazy if you feel no soreness and already have that many reps you need moar weight. wheres your drill sergeant mode??
Yeah as I said such low reps with high weight kinda worries me. We started with 3 sets of 10 and then went to 15-12-10 with the same weight. I tried something new today for pull day.
6 sets of 14-12-10-8-6-4 reps with increasing weight until the last 4 were barely doable. Didn't exactly measure rest but about a minute max.Still have to figure out the ideal starting weight for this but it does work. Let's see if there's any soreness tomorrow.
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Nope, maybe minimal lat soreness but nothing extraordinary. Leg day today, also tried the same 6 reps. It does take significantly longer but it works.
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Oh yeah, that leg day worked!
Well, mainly because host is a fool and HAD to try putting all the weight on the inner thigh machine like that gramps Kashtan talked about. No idea if the weight is comparable across machines but no chance at the one in our gym. Eventually did 6 reps with increasing weight.
Result:
Pronounced inner thigh soreness for the last 2 days.
Not bad but one of the strongest soreness-events ever. Let's see how this continues.
6 reps push day yesterday led to some minor shoulder soreness. More than pull which literally did nothing. I wonder if in increases tomorrow. So yeah, in the end Kashtan was right, we've just been lazy. I actually like the 6 reps 15-12-10-8-6-4 with increasing weight because you start with very low weight. That enables the body to get used to it like a warm-up. I will keep this up for now unless there are major angry Bear noises. Going nearly every 2nd day now. Not quite, sometimes it's a 2 day pause but no more. Feels good man.
Another interesting observation - lost a little weight while not going to the gym in Jan. But body weight remains fairly constant. Next DEXA body fat scan will be in a month, I wonder if anything has changed since last year.
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You lost weight, had gains, there's no way fat isn't less.
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host is a fool and HAD to try putting all the weight on the inner thigh machine like that gramps Kashtan talked about. No idea if the weight is comparable across machines but no chance at the one in our gym
btfo by gramps
So yeah, in the end Kashtan was right, we've just been lazy
quod erat demonstrandum
i told you dog
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I'm almost done with my kitchen and 3x a week will be a lot easier starting soon. Right now I'm getting sore enough that I feel good. I'm pushing myself but it's all good.
I took Thanksgiving to Christmas off and that was great because all the minor tendon stuff all evaporated.
So if you're doing your off week every couple months, keep in mind that once a year you should also do an off month and let everything heal. I was itching to go back and the first week had soreness but after that no until this new 6x6 on some exercises.
So recently I've been picking a couple to 4 exercises (out of 10-12) per workout to do the 6x6 and keeping 3x10 for the rest and it's been really good so I don't feel like I live in the gym if you know what I mean.
A 2-2.5 hour workout is good unless you're unemployed or some shit.
Get out there.
(https://i.gyazo.com/ba440271c936994412324067d97a945e.jpg)
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We already take almost 2 months off every year simply by being abroad. That wasn't helpful, especially in summer. But for the next months, 3x per week should be feasible.
6x really does take a lot of time, I will also go the same way and only do 3x(15-12-10) for minor exercises. But I try to make host do 6x for most. It seems doable in 2.5 hours, I keep breaks short and alternate between exercises that put strain on different muscle groups.
So which exercises did you pick for 6x?
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fugg the precious wrist tool has disappeared from the gym and nobody sems to know it ever existed. weird. ok it was only a wooden bar with a rope but still. guess i gotta buy that abs pipe.
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and you cant tell me you can look like that guy you posted with just going to the gym 3x per week for 2h. youd probably need at least 2x of that and keep a strict diet. youre the expert for looking at naked men tell me the bodyfat percentage we see in that pic.
there are ppl here who go to the gym every single day for 2-3h and they look completely average.
btw that gramps apparently is a gym regular now i see him almost every time im there. he even lifts. not a lot but much more than you's expect from what he looks like. i just hope he doesnt drop dead while im around lol. that would be a drag and Yulya hates trouble.
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That guy is probably <12-14% bodyfat but he's also flexing and sucking in hard, I'm 18-20 always. Not even when I went 3/5's 3 hours each I still had 18-20% bodyfat. I'm not even sure I can do that without some kind of dangerous supplements. I've been down to 165 and still had >15-16% bodyfat, how they do that exactly has to be something like working out every day 8 hours, never cared to do that.
I can appreciate the look though.
I do keep a strict diet and I have to say that when on Atkins or Carnivore my belly is flat as a washboard fr. I never saw my veins in my biceps or shit like that though. In my forearms I did though so that had to be <18% and that was with 2x a week 2 hours each.
I can't say I look average, people spot me by my beef and say shit like, "I saw those biceps and I knew it was you."
I would love for someone to drop dead in front of me so I can give this look.
(https://i.gyazo.com/1c3cf4bca841402a514de2cdff328156.gif)
I just have to refrain from laughing or they might think I had a part in it.
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I just have to refrain from laughing
That's the hardest part
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Goals:
Here are some goals that will keep you busy:
30 pull ups without assistance
Benching your body weight at least 4 sets of 6
100 pushups in 1 minute (this is for exhibition only, I don't recommend this be one of your exercises, push ups don't build size. This is a measure of fitness.)
3 sets of 20 walking lunges (I know this doesn't follow the format we have but not everything is perfect, be a little flexible.)
30 dips (a measure of triceps)
30 slow full roman bench back extensions, the full kind (if you can do this, you probably will never have back issues.)
Plank for 300 seconds. (this is a measure of your core.)
I have done all these of course.
I only spotted this now because lol didn't read.
I mean nope, no chance, not even a quarter of that.
And what do you mean by 'have done'?
That's something different than 'can do all of that one after the other'.
Anyway I doubt we will ever reach that. Lunges and back extensions seem doable, also 100 push-ups but not in a minute. The rest? Not without them
chink horse steroids.
(https://i.imgur.com/XRWTxvK.jpeg)
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Doing 30 pullups is something I do when I'm under 200. I do 100lb pulls each arm so it figures.
I used to do 200 puships every night the first 100 in a minute for sure cause I wanted to get it done fast, 200 was also arbitrary because I could have kept going. Last time I did was a couple years ago.
I don't do bench anymore
30 dips, easy, at one point it was impossible but no problem now.
Back extension is on my list with the dips, they're day 2. No sense in doing multiple sets.
I did the planks that time but it's so boring, I never actually trained planks by doing planks.
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you can read while doing planksi still suck at it. but i can do lunges now. still crazy i also cant do any of this but im sure im significantly stronger than Bernd. he may have better endurance though
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Host actually got into an argument with a middle aged woman at the gym, it was hilarious!
The casus belli was of course - fresh air
Host is a considerate person and would never rip open all doors if others are training on the machines near that door. Because he knows that fuckers, especially women, will coomplain. So host goes outside himself, leaving the door open just a tiny slit. Because if you close it the door sometimes can't be opened from outside and you have to walk a detour to get back in again. Big mistake. As soon as host was outside, carefully not-closing the door there was this accusing voice:
"Excuuse me, could you, like, close the dooor?''
Now that may or may not have been my influence but host opened thed door again and told the lady he can't because then he'd be locked out.
Got that 1000 yard NPC stare while she went on that he shouldn't go outside then. Remember thts was not in arctic cold but on a Neverwinter-tier warm and sunny spring day with a gentle breeze.
Host tried to point out the air quality in the gym was heinous but it was pointless. Straight up got told he should leave if he didn't like the air. Which he did, slamming the door shut and wishing her a nice day in that shitty air before going home.
It's rare to see him so agitated but air quality is to him are what cold is to me. And he's like our cats, they don't like closed doors and windows either.
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I just go to workout but maybe that's just me. I would have ignored her and held the door with my foot.
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You're a
Bear Wofl.
Nobody would have dared to say anything.
I briefly considered taking over to just do that, ignore her and leave the door open but messing with some crazy bitch that probably would have thrown a tantrum surely isn't one of host's favorite pastimes. Anyway, it was a weird day. There was an unusually high number of people and all strangers. Normally it's always more or less the same crowd. And we were already almost finished.
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Followed my own advice this morning.
I concentrated on push because my pull is way higher, at least 2x push and so I want to get push up there too, triceps, chest mostly.
I did 6x6 and importantly, I push till I can't physically push, there's no burn so I can't use that. Did more concentrated effort and exercises on triceps and chest and wow they are so weak feeling now and already getting sore.
I want to do this again, I already know I'm going to be sore, that's good!
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Yes, I thought prioritizing push too.
What are your favorite exercises for triceps and chest?
We did a lot of abs in the past months and it works, they are visible a lot more than when we started
I think our 6x routine with 15/12/10/8/6/4 reps with increasing weight woks fine. Gotta try 6x6 as well for comparison. The body has adapted and doesn't get sore anymore. It's actually odd, the most likely part to get sore is legs. But still a lot less than before. I remember 1 years ago when we were hiking host frequently was sore for days afterwards. 10 years later we hike much farther without even the slightest soreness. What madness its this?
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Actually, I don't like push at all, no wonder I'm weak. So no favorite. For pull, close pull down is good, and standing row with freeweights is certainly a great feeling.
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Now I'm wondering if I should do this:
6x6 ok
Then go back and do more until I can't do any more.
So here's the procedure:
6x 50-80%
6x a little more
6x more until you can't do 6
6x even adjust mid-set so you can do 6
6x repeat
6x repeat
Do another exercise
Come back and do even more until you can't do anymore but at least 50% of max (3 sets just crash on reps even if only 3-4 reps.)
I got so sore doing this and what I'm worried about is that I will get too much slow twitch and I won't see it under my 20% bodyfat because that's not changing apparently unless I go full carno and I don't like it.
Let me just add, my 50% is almost never reached in normal use/life, like a single pushup should be about 50%, 50% you should be able to do 100 usually.
So to get to an exhaustion state where you can't even do 10 at 50% is crazy. 80% you should be able to do 3x10 but try that out. Max is usually what you can only do 3x.
I am willing to try this because my shoulders and push need work and they've been plateau'd for months.
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sounds masochistic i am sure Alice will love it
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I am definitely worked, very weak and sore the next days, as it should be.
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Host is doing some insane soil shoveling work in the garden. I can't say I'm overly fond of it, it's probably an unnecessary ordeal but it sure will be some novel exercise. Only minor soreness so far, resistance to hand blisters has greatly increased.
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Gainz, we got the gainz week 3 of taking my own advice, work it till it really won't go and damn, I had a hard time with stairs, especially down stairs for 4 days, arms so weak and sore for several days, it's great.
My new goal, no matter how crazy, is half my body weight per arm, in every conceivable direction push and pull. I'm there in many different directions, mostly pull, in some I'm only half there, in some even less, so for the ones I'm there, those I'm capping, just maintaining, my fingers get numb if I'm doing 20% over half my body weight anyway.
So the goal is, on the 4th or higher 6x6, gotta do 100lbs every single exercise per arm.
Someone told me my biceps are too big compared to my forearms and triceps, okay, yeah that makes sense since I can do 100's in pull in a lot of ways, I got to just to do pull ups right? And I figured I only need 1/2 body weight each arm to do pushups. So the triceps need work, forearms? I gotta look into that. I only have one exercise for forearms and that's the pipe winch thing.
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Yes that's crazy.
I still don't fully get it. So what's the weight in %max in each of the 6x6 reps?
I noticed I am still too conservative with weight with our 15/12/10/8/6/4 bc I don't want to injure the body. So we start with very low weight and only do the last 3 with so much weight that it's barely manageable. Did this twice so 2x6 sets of 15/12/10/8/6/4 for most push exercises yesterday. Soreness is minimal so far. Let's see tomorrow.
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If you don't care about looks, just to 50% body weight, do things you can do 3 sets of 12. The gainz will level off especially for 2 days/week. The body is good at meeting demands even into your 60's and 70's then it drops like a stone probably due to pain, bone spurs, dry joints, etc.
I want fucking every day stuff to be 20% of my max so I can do amazing things without hassle of tools like lifting a full trash can over my head and shit.
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So the goal of 6x6 is to barely to 6 by the 4th set, at least that's how I do it so 1-3 are ramping up, I can't be bothered to remember exactly where I'm at and there might have been gainz, so 4th set barely 6, that's about 90% remember that I count max at barely able to do 3 and I never do that because you will cause tendonitis. Then set 5 and 6 ramp back down to barely be able to do them.
Except for the ones I'm maintaining that ramps up to 100 (45.4kg) and goes 100 and I don't go to exhaustion, so like 80, 90, 100, 100, 100, 100 until they're all 100? Ig?
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I've been working out for... 11 years? No seriously for 11 or 12, not seriously since high school.
Many of the exercises I do involve locked symmetry between two arms. Things like push ups and pull ups, you presume that the arms will train equally, and it feels that way, however, some exercises like anything with a fixed bar on tracks or even with the rope in triceps work, asymmetry can result.
Mostly because I maxed out one machine I have been doing that exercise with one arm and the left and right are different, so I switched everything over to independent arm work and most exercises are symmetric but I have noticed that my right has more strength by 10% but in some cases less endurance. I kinda knew that but now it's been quantified. I can't see ot or measure it on my body but when I'm doing 90% 6x6 and then work to exhaustion which I didn't ever do before intentionally, surely my right is stronger but has slightly less endurance in certain exercises. That will obviously adjust as I continue this style of exercise.
Free weights over bars, wire machine with independent weights for each hand, and things like bench and even rope, independent hands is the new way.
I'm always mixing this up because I get bored easily, and it's certainly fun if I see gains week to week.
As far as gains go, i can easily see 10-25% gains for exercises I've never done before, even if they are muscle groups I am used to, this has to be mental, but even those exercises I do regularly, this 6x6 followed by lift to exhaustion is making 10% week over week gains, that's crazy.
Having my arms sore for days, that's crazy.
My legs sore for a week? That's crazy.
Go for it, but again if you're sore, don't exercise that group again until it's no longer sore. If you have joint pain or tendon soreness, you have to let that heal. Tendinitis takes a month to resolve, let it heal.
Good gains to all.
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Host started working out with friends from school when he was 17 I think. It went like this for a few years but eventually the others stopped, and without student discounts it was too expensive and too far away. Had to go there by subway or bus for 30-45min. He always did light exercises at home but that was barely anything. We only started again because of you, so thanks for that!
According to latest body checkup a year ago there's no major asymmetry but left arm is significantly weaker. Can do less reps with the same weight. I try to push host to do more exercises with the left arm to correct that but so far I'm not sure this will really make a difference.
Gym time is currently massively reduced because of garden work. Host shoveled earth for 3h today and carted it away with the wheelbarrow. The result is a good tiredness but barely any soreness. I'm still not sure these movements are particularly healthy for the spine but it's not like we do that every day for decades. It's definitely good to do a broad variety of exercises.
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Still getting very sore, damnit I'm still learning this after all these years. Work to exhaustion, it's making a whole new curve of gains.
I was doing the quad machine, I usually put 100-140 but my goal is 200 so I put 140x6 and 160, then 180 etc, well I do 200 and I can do 6, like wtf was I doing all this time on 140? So I end up with 12 at 200 next set. Check another one off the 200 goal list.
There's a couple exercises I'm only at 30-50, so there's still plenty of fun to be had.
Strait arm lat pull down, goal is 100, current at about 40.
Single arm tricep rope pushdown goal is 100, two arm I do 140 (need 200) one arm, 70, need 100. But I want good form too, that's even less.
Front raises, side raises, need a lot of work. I never worked delts explicitly until last year, they've improved 100% but I need 150 more percent.
Overhead press, my least favorite, I was better at this before covid, at only 40-50 now barbell each side, Embarrassing
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I was doing the quad machine, I usually put 100-140 but my goal is 200 so I put 140x6 and 160, then 180 etc, well I do 200 and I can do 6, like wtf was I doing all this time on 140?
I know that feel. We always start with low weight. Things tend to get hard in the mid weight range, then a short pause and strangely the body can handle more reps with the highest weight. That's actually cool.
Overhead press, my least favorite, I was better at this before covid, at only 40-50 now barbell each side, Embarrassing
Dude that's like 20kg?
I can't lift 20kg with one arm. We have water canisters this size to haul around in the garden. The body can run around carrying two but lifting them overhead? No chance. I actually don't even know what max weight we use at the overhead press machine for 6reps. With dumbbells 10kg max before things become unsafe.
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If I bench my own weight, that's 100lbs per side. I was doing 225 low, bench, and high, not overhead because that doesn't even use chest so that's not comparable but I need to get there, as a goal at least.
My shoulders stopped liking bench, but I will continue to train the same muscle groups.
In high school, I couldn't do 10lbs more than 6 overhead. I used a 10lb weight for years and then started working my way up. I was surprised I could only do 45's in the fall. I have to get that up.
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I did this too, I do 3x10 still at arms length.
(https://i.gyazo.com/ed5bc8b2eaefc7be9814f01e3fe67af3.jpg)
That's 20 lubs (bestie called them lubs forever)
It's a 10lb tooth off a land grader and a 10lb dumbell
I hold this out at arms length in front, 3 sets of 10, reverse, 3 sets of 10 again. The arms have a nice stiffness to them afterwards.
Now Yakumo can do a reverse image algorithm to get the reflection off the pipe, who knows what you might find.
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It's not called lubs?
>who knows what you might find
(https://i.imgur.com/VDp7cXA.jpeg)
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Lb = pound
Lbs = pounds
Just like English from England Imperial Units
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Yes that totally makes sense!
lb is the most straightforward abbreviation for 'pound'. An hey, let's add another one for plural!
(https://i.imgur.com/0Bwhodq.jpeg)
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You forgot "gms". I've seen it on packaging before
https://en.wiktionary.org/wiki/gms
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lol also an american thing i guess. never heard about gms in europe. official unit designation is g no matter how many. in recipes sometimes gr is used
we should stop before Alice gets into SI units again
since the one in the gym disappeared i made a wrist tool from an abs pipe. i think its better than the original with a thin wood beam. it would be funny to try it with an even bigger pipe you cant wrap your hands around. that would make the exercise much harder
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Host broke a hoe and a sledgehammer during garden work. The hoe had an old handle and the wood had become fragile over the years so ok. But the sledgehammer was new. I don't believe the body has become unreasonably strong, more like the materials of modern tools are crap.
(https://i.imgur.com/f3eukzw.jpeg)
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Never bring your hoe to the gym
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I would really like more time at the gym, I run out of water in 2 hours but the real problem is I just can't commit more time that time of day. If I could go during the evening that'd be great but it's so fucking busy, no parking, no free anything too many people. All these college aged people and they're scrawny. But hey, good for them.
I used to go at 2pm and that wasn't as busy but the place was filled with OF models and streamers using up all the cardio
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id generally like to have more spare time for the gym. 2h 3x per week is a lot of timei found the wrist tool that had one missing btw it was in another gym room for gymnastics i never use. no idea why it was put there.
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3x a week would be perfect but I can't get enough sleep then, honestly an extra half hour per session would be better. I miss being able to go for 3 hours. Right now it's only 2-2&1/2
I feel my shoulders even after 2 days well so the work to exhaustion 6x6 is definitely helping.
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It depends on the weather.
In bad weather we manage 3x 2h per week but in nice weather I'd rather be outside so it's more 1-2x