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Weight Lifting for Hackers

littlebitofcode.com

41–50 of 72 posts

Re: Weight Lifting for Hackers

#41
post #28

Earlier quoted context omitted.

The main activity that makes your body gain muscle is to subject it to exceptional amounts of work — that is to say, a lot more work than it is used to (combined with the intake of the necessary fuel to facilitate it). It should be reasonably simple to understand that using your own bodyweight as resistance is a very inefficient means by which to achieve this. Not only do you need to use weights to reach a level of e…

I disagree. The only thing gymnasts do is use their own bodyweight and as far as athletes go in terms of endurance and pound for pound muscle strength they can not be beat.

Gymnasts are not at all as efficient about building muscle mass as body builders are. Gymnasts achieve great physical results in time, but nowhere near as efficiently as body builders do.

This should not come as a surprise to anyone — for gymnasts, building muscle is a means to an end, and they don't want to build any extra muscle as that just weighs them down. For body builders, building muscle mass is everything.

Re: Weight Lifting for Hackers

#42
I love lifting and exercising, but I don't get at all how you're supposed to listen to audio-books or think through problems (consciously anyway; that wasn't made explicit) while you're giving it proper effort. I've always found that it clears the mind like nothing else, and often found that you have a better perspective on an issue afterwards, but it's the last thing on your mind when you're under the bar or gasping through a set of burpees (as another poster recommended).

Also, since people are recommending their personal favourites, I think you can do a lot worse than 5/3/1: http://www.tmuscle.com/free_online_article/sports_body_train... He sells (very cheaply) the program, but it's actually almost all in that interview. One thing not included is his own method for estimating your 1RM, which differs a bit from the article's: weight + weight * reps / 30. It has been a pretty useful approximation in my experience.

Re: Weight Lifting for Hackers

#43

Earlier quoted context omitted.

"treating weight lifting as cardio" is intended to build muscle that can perform. take anybody who uses a standard lifting program and they'd die 30 minutes into a p90x/insanity/conditioning program. do the same cardio with weight, or weight with more reps, and your muscles adapt to more continuous strain. if you just care about looking buff or losing/gaining weight quickly, do few high-weight reps. if you're trainin…

cardio with weight is bad for your joints. if you want to build endurance swim, jog, and spar.

yes, but if you are careful you can add a weight vest or light ankle/wrist/dumbbell weights and do various cardio exercises with minimal risk (if you use proper form). you should reduce your weight if your exercises are too high impact.

small to medium dumbbells in combination with different exercises (squats, lunges, burpees, squat jumps, etc) can definitely give you an edge in your overall conditioning. jump training is very effective with a good amount of extra weight (30lbs or more) - of course watch your landing. even punching for 3 minutes with 5lb dumbbells is insane.

Re: Weight Lifting for Hackers

#44
post #30

"...emphasize the lowering of the weights... This helps strengthen the inverse muscle, your triceps for arm curls, and improves your overall control." Not true. Lowering the weight works the same muscle as lifting it.

Indeed -- it's called eccentric contraction, and the reason you do it is that it works the same muscles in a different way. Exercise routines that combine eccentric and concentric contractions (where the muscle shortens as it contracts) are probably more effective at increasing strength than ones that focus only on concentric contractions.

This is a really big error, and I don't see how it could be a typo. Agonist ("doer") and antagonist (opposing) muscles contract simultaneously when stabilizing a joint, but when lifting weights, the antagonists of the primary action (triceps and to some extent anconeus for curls) are relaxed both during concentric and eccentric contraction of the agonists (biceps, brachialis, and to some extent brachioradialis and a few other muscles of the forearm for curls). That is to say, the author's claim is absolutely wrong.

http://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_co...

Re: Weight Lifting for Hackers

#45
post #30

"...emphasize the lowering of the weights... This helps strengthen the inverse muscle, your triceps for arm curls, and improves your overall control." Not true. Lowering the weight works the same muscle as lifting it.

That's true but it has been proven that it is more efficient than lifting the weight and for best performance you should combine both: http://us.commercial.lifefitness.com/content.cfm/benefitsofc....

Besides it feels so good to just put some crazy amount on Scott's bench ask somebody to help you lift it and then just try to put it down as slowly as possible :)

Re: Weight Lifting for Hackers

#46
post #14
post #8

Earlier quoted context omitted.

I'm having a hard time imagining how push-up routines can match the muscle building power of heavy squats and deadlifts.

Stand on your head and start pushing.

And when you've developed the strength to do that, how do you increase the resistance (and how do you develop the strength when you can't even do a single pushup like that)?

It's well established science that you should be doing about 5-15 repetitions per set, depending on whether you're focusing on hypertrophy or strength (overkill for non-professionals to even make the distinction, just stay between 8-12) — if you can do more than that then the exercise does not offer enough resistance, and if you can't do enough repetitions then likewise it's suboptimal (just like trying to lift a truck is a suboptimal exercise).

So, whenever your exercise using your own body weight as resistance offers you just the right amount of resistance to keep you within that range, then it's great. Most of the time though, it will be well outside of that range — so in the general case, using body weight as resistance is bad advice.

Re: Weight Lifting for Hackers

#47
post #28

Earlier quoted context omitted.

The main activity that makes your body gain muscle is to subject it to exceptional amounts of work — that is to say, a lot more work than it is used to (combined with the intake of the necessary fuel to facilitate it). It should be reasonably simple to understand that using your own bodyweight as resistance is a very inefficient means by which to achieve this. Not only do you need to use weights to reach a level of e…

I disagree. The only thing gymnasts do is use their own bodyweight and as far as athletes go in terms of endurance and pound for pound muscle strength they can not be beat.

Gymnasts (at least at the elite level) use weight lifting as part of their training routine.

Re: Weight Lifting for Hackers

#48
I'm glad to see this article on Hacker News. I started lifting weights way back in High School for the same reason most people start - to get girls. I went through a long cycle of going hard for 3-4 months and not lifting at all for 3-4 months. It took me a long time to realize that it's much more effective (as in it actually works) to go medium for all 12 months out of the year.

The most important bits of advice I ever got came from an ex-Olympic weight training coach: don't rely on a partner to spot you and motivate you and don't make the workout so hard that it's not enjoyable. The former is important because your motivation is not tied to someone else's. Over the years I've had weightlifting partners come and go, but in the end my success has been tied to my own motivation. The latter is really the key: if you go extremely hard and kill yourself working out, this will be what you remember on the days you don't so much feel like lifting, and ultimately it will cause you to procrastinate.

Consistency is the most important thing, not intensity. Once weight lifting becomes something routine that you "just do" every day, and not part of some major life changing period of your life, it starts to work.

Re: Weight Lifting for Hackers

#49
post #31
post #18

Earlier quoted context omitted.

Losing fat isn't all that hard. You keep lifting heavy weights and subtract ~250 kCal a day from your diet. If you aren't losing much [1] weight, you subtract another ~250 kCal/day and so on. They heavy weights are there to persuade your body to hang onto muscle which is metabolically expensive and therefore eliminated if not used. I'm curious how much you were eating to wind up with loads of fat. I've put on ~40 lbs…

It doesn't work this way, at least not for everyone (genetics), exactly because of the muscle loss that occurs when you decrease caloric intake. Of course you can prevent it in some ways, but then it is no longer just "subtracting 250 kCal". Nutrition is complex, so I would not give advice this simplified about it, as it can get you in trouble, just as putting 15lbs weight in a month. Maybe you have good genetics, or…

The Rippetoe stuff should generally be applied such that you gradually increase your intake until you're putting on enough weight, and back off if you're gaining fat too quickly. And for the majority of Rippetoe's target audience, that is young skinny guys, getting enough calories is more important than the right calories.

I'm curious as to whether you just started drinking a gallon of milk every day from the get go? Because I imagine that adding ~2800 kCal to your maintenance diet would tend to pile on rather more fat than usual.

Also I'd assume that the average HNer could put together a diet that's pretty reasonable with minimal preparation, however, here's a few pointers I've followed...

General diet guidelines:

a) For optimal health, the fewer calories you eat without starving or failing to satisfy nutritional requirements the better (ie caloric restriction). Hence eating to gain weight, even muscle, probably necessitates a sub-optimal strategy.

b) Body transformation is made in the kitchen, not the gym. If you eat less than maintenance calories you'll lose weight, more than maintenance calories you'll gain weight and make better strength gains. Heavy weightlifting is a must to begin with, but your work in the kitchen determines your outcome.

c) Don't eat processed food. It's normally High GI and full of crap [1].

d) Eat six small meals each day, at even intervals. This seems to work better than three large meals. Of course, if you're bulking, then you'll be eating six large meals each day and feeling sick most of the time.

e) Eat lots of non-starchy vegetables and some fruit. Vegetables implies things like broccoli and spinach. For fruit aim for things like berries. More vegetables than fruit because you can overdo the fructose.

f) Eat plenty of fish, nuts, avocadoes and other healthy fats. If you need to boost your calories further a shot (30 mL) of olive oil is ~ 250 kCal and only takes a minute.

g) Eat fewer carbs, and make sure they're low GI. Hence things like lentils, brown rice, quinoa, etc. Eat carbs early in the day as they seem to give you more energy.

h) Another fine protein source is skinless chicken breasts. I boil mine and throw away the fat that floats to the top. Eggs [2] can also provide lots of protein.

i) Full fat milk is awesome for gaining weight as it is quick to drink and provides quick calories.

j) Diets continue in perpetuity. It's like showering or brushing your teeth. You don't brush your teeth twelve times a day for a month then say "well, that's taken care of" and never brush them again.

k) Post workout (for all the good post workout nutrition does) drink something with carbs and protein. I generally go for a liter of milk.

l) If you're trying to reduce your caloric intake, replace food with things that are calorically sparse. If you eat a big salad [3] before each meal you'll reduce the number of calories you can get through without feeling hungry.

m) If you're trying to eat more and can't get through the food, buy a really good blender and drink as much as possible.

[1] I'd chiefly be worried about salt and high-fructose corn syrup. A lot of the threatening looking stuff on the label isn't, but it's a pain in the ass to figure that out.

[2] I'm not sure whether they're good or bad for you today.

[3] With no dressing or something with minimal calories if you aren't hard enough.

Potentially many of these could be debated as nutrition is a bit of a clusterfuck of contradictory information, but I'm reasonably confident in them.

Re: Weight Lifting for Hackers

#50
post #3

I don't see the "for Hackers" angle in this article. Yes, you can think through problems while lifting but that's hardly unique to weight lifting. Ditto for books on tape. I'm not hating on weight lifting here (I've been lifting consistently for 9+ years) but I just don't see this as being Hacker News. PS - I think you meant to write "read" instead of "ready" here: "In particular, the Freakonomics audio books are qui…

The "for Hackers" angle is in the fact that most hackers (and I admit I'm generalizing here) don't lift weights regularly. He's basically saying, "if you have written off weightlifting because you think it's just about vanity or because the gym is full of asshole jocks, you might want to reconsider because it can actually help your confidence in business, help you to solve problems, and isn't that hard to get into after all."
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