thread of getting sw0le

"i don't want to run, i'm afriad i'll roast usain bolt, then what do i do?"

xp lol

i lift weights bc i want to get "too big"

haa xp

i suspect there's also a little bit of an idea that more reps is more "aerobic" i.e. you're keeping your heartrate up for longer, but if you want that angle, just do actual aerobic exercise for however long imo

reading thru the totally-not-broscience it seems like the concept of "volume" is in vogue ie your total reps x weight. like 3x5 at something heavy vs 4x6 at something a little lighter or a few sets of 3 at something close to your max... might not make that much difference (over some threshhold of heaviness-for-you of course). the idea is to get to, and grind through, the hard reps. if the fifth rep isn't hard, then do a couple more! or do it heavier so rep 5 *is* hard. up to you, champ.

When I say "too big" I don't mean like a pro body builder who can't lift his arms over his head, I just mean I don't want to look like one of those stocky, turtle-shell-body bros I see at the gym. And with my tendency to have a thick layer of fat to begin with (on top of building muscle easily), I feel like I could wind up there if I lifted too heavy.

Whatever, progress has been good so far, maybe I'll change it up at some point.

and there's reams of sketchy webarticles to read on the differences between hypertrophy vs work capacity, fast vs slow etc etc etc i get off the boat pretty quick around there

agree with goon on this . I stick to moderately low reps and heavy weight. Just make sure you warm up sufficiently and you're good. Dudes that bulk up are eating have to eat like 10,000 calories a day

dont know that there really is such a thing as "lean" muscle btw

was it this thread that had all that shit abt the guy advising u to pour a bottle of olive oil over a whole pizza then eat it lmao brutal

i like doing a week or two of 10-12 after doing 6-8 for a while just because, like, mixing things up is interesting, and i like the shift in intensity, it's a little different vibe and since i also tend to store fat it feels good to fire up my heart rate a little more than usual in a lifting sesh.

i want to try sets of 20 squats some time but .. do i really? yikes.

yeah on a rare occasion i will do a 30 rep set of squats at 60% of 1rm just for kicks. This will get you super sore the next day but i don't know of any specific benefits of that rep scheme though

My trainer, a competitive body builder, switched me to 3 or 4 sets of 15 then 12 then 10 etc., depending on exercise and muscle group. It has made a huge difference.

dont know that there really is such a thing as "lean" muscle btw

― (•̪●) (carne asada), Wednesday, October 21, 2015 2:37 PM (45 minutes ago) Bookmark Flag Post Permalink

there isn't

One other slight benefit of 3x10 vs 5x5 is it takes less time, I would guess about 3 mins less per exercise. This matters to me because I workout in the middle of the work day so saving 15 mins makes a difference to me.

3x5 even quicker :D

honestly though if what you're doing works for you i don't see any reason to much changes. The most important thing imo is consistency. xp

word

1x3 imo jk

i consistently get like 6 hrs of sleep which is seriously hampering my sw0leg0alz

gotta get that rest bro

I've been sleeping 7-8 hrs a night consistently for the first time in years, in part because the lifting makes me tired and in part because the lifting makes me want more sleep to get more sw0le

metal gear solid is producing a nation of limp weaklings

i definitely do not get enough sleep for all the lifting i do

AFAICT the sets and reps scheme don't necessarily matter for the average person as long as you're progressing (more reps or heavier weight or more difficult variations on a bodyweight exercise, etc.) - if you do 3x10x135 forever without increasing weight that's not good but if you can add weight doing 3x10 then roll how you roll.

yeah that's what I figure, and so far I am progressing pretty well. In fact when I started my workout program I decided to make a list of stuff that had hindered me from sticking with workout programs in the past and one of them was "overthinking things."

Like if I'm getting in the gym 3x per week, hitting every muscle group, exerting a lot of effort, getting myself sore, and seeing increased ability and looking better week over week, it's good enough for me.

sw0le is sw0le

sw0le recognize sw0le

imo we shd argue abt how heavy is good to lift

however much 5 lbs more than i currently do is, is what's good to lift

this thread is about getting sw0le

why are you trying to get sore? these are not goals!!!!!

AFAICT the sets and reps scheme don't necessarily matter for the average person as long as you're progressing (more reps or heavier weight or more difficult variations on a bodyweight exercise, etc.) - if you do 3x10x135 forever without increasing weight that's not good but if you can add weight doing 3x10 then roll how you roll.
--Kiarostami bag (milo z)

Fact. And inevitably you'll max on whatever you are doing anyway and at that point you should try switching up reps/weight/speed if for no other reason than to alleviate boredom.

i suspect there's also a little bit of an idea that more reps is more "aerobic" i.e. you're keeping your heartrate up for longer, but if you want that angle, just do actual aerobic exercise for however long imo

― illegal economic migration (Tracer Hand), Wednesday, October 21, 2015

no no no this is a terrible idea we've been over this

what's a terrible idea? aerobic exercise?

Long sustained cardio seems to be looked down on now unless you're training for endurance. Interval and sprint type training seems to be preferred.

I sometimes finish my workouts with a short intense jump rope session. Don't know if it actually makes much difference but it feels good and makes me feel like I really worked out.

low and slow aerobic (ie with a much lower HR than most ppl associate with "exercise") is generally regarded as a very good way to both train endurance AND stimulate fat-burning but it's a lot more time-consuming than HIIT.

I have not been in a gym in years but carrying my kids around for 19 months has given me the best arms I've ever had in my life. So I recommend becoming a parent to anyone looking for a way to incorporate constant, neverending exercise into their lives.

TRUTH

that said carrying kids is hell on your back so i am v v glad that i am doing deadlifts/squats on the reg especially cause the things have this habit of getting larger and heavier with every passing month yet still want to be carried

i keep straining something in the same spot in my back >:|

― goole, Monday, October 12, 2015 2:27 PM (1 week ago) Bookmark Flag Post Permalink

goddammit happened again. i backed off. squatting last week at 175 was just fine. tried again lat night at 180 and yoink. i'm a little worried.

Long sustained cardio seems to be looked down on now unless you're training for endurance. Interval and sprint type training seems to be preferred.

I sometimes finish my workouts with a short intense jump rope session. Don't know if it actually makes much difference but it feels good and makes me feel like I really worked out.

― on entre O.K. on sort K.O. (man alive), Thursday, October 22, 2015 9:16 AM (1 hour ago) Bookmark Flag Post Permalink

low and slow aerobic (ie with a much lower HR than most ppl associate with "exercise") is generally regarded as a very good way to both train endurance AND stimulate fat-burning but it's a lot more time-consuming than HIIT.

― jason waterfalls (gbx), Thursday, October 22, 2015 9:52 AM (1 hour ago) Bookmark Flag Post Permalink

high intensity training gets fast results but is unsustainable over a long period of time got to mix it up, even crossfit admits this now lmao, elite distance runners do ~80% of their training at speed well below their race pace

Crossfit seems ridiculous to me. Aside from that issue, everything they do looks like a fantastic way to injure yourself -- so much needless swinging and jerking of limbs and joints.

Crossfit's biggest problem AFAICT is quality control; the better the trainers working with you are about form and combining exercises, the better the box and the less likely you are to injure yourself. Not every box is created equal, though.

I think my (romanian) deadlift has progressed far enough that I need wrist straps--my skinny little wrists and consequent pathetic grip is just never gonna keep up.

better form is obvs huge but crossfits thing of lifting until exhaustion will break yr form

I don't disagree with that (my ass is going nowhere near Crossfit) but I have seen it do wonders for my sister-in-law and a good friend in NYC.