thread of getting sw0le

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.

I have a friend who actually developed the *mythic* rhabdo from crossfit.

I am acquainted with a crossfit instructor here and he told me that two of his clients had gotten rhabdo :-/

that's just wrong ... there's a lot to admire about CrossFit, but it seems to descend into stupidity all too often

ryan, you might want to consider adding some bodyweight exercises to strengthen your wrists and grip, maybe chin-ups if you're not already doing those ... personally I would be scared to work with weights I knew I couldn't handle without wrist support (or back support for that matter)

#Iamalightweight #nevergettingsw0le

started lifting a couple months ago for the first time in like 8 years. I've basically just played basketball/racquetball/tennis and jogging a little to stay in ok shape. But now I'm in my 30s and basically sit all day and night so I need to get my muscles activated. Been good, feels good. My chest is sooooo weak, chest strengthening has always been hard for me since i have really long thin arms (wingspan is 4" more than my height). Makes it hard to stabilize.

I think crossfit would be a blast but its a pretty big commitment of money and time.

I went with my SIL and I really liked the camaraderie and encouragement but really hate the idea of spending that much money per month on a gym membership.

I did crossfit for about 8 months few years ago. I credit it for getting me familiar and comfortable with barbells. It introduced me to a whole way of working out that i had no idea about and was generally a lot of fun. Like someone already said these gyms vary in quality i'm sure so YMMV. I had to stop mostly because of the cost. I'm currently working out at a crossfit gym that is less than a mile from my house but i don't do crossfit really at least not in a structured form.One day i stopped by and talked to the owner and was asking about his pricing and pretty much concluding that i couldn't afford it. As i was leaving the guy offered to let me work out there in an "open gym" style and just do my own thing as long as i stay out of the way for like $30 a month. So that's what i do know, i have access to all the equipment and can still do the olympic lifts which you can't really do in most regular gyms.

my gym is cheap, i definitely spend less on food than i used to via making my own etc., but i'm kind of supp queen which definitely costs me some $.

Sounds like a perfect set up xp

my new gym is normally priced but has like everything yoga classes basketball all the weights stuff including olympic set up pool sauna etc, feeling v blessed

tho no evening yoga classes today for some reason...

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.

― I Am Curious (Dolezal) (DJP), Thursday, October 22, 2015 12:29 PM (2 hours ago) Bookmark Flag Post Permalink

def gets results no doubt

yeah especially if you're new to working out intensely or even at all. Newbie gains are legit with crossfit

unless you die which is a real possibly too

no point in living if ur not sw0le tbh