Less gym time, same results: Why ‘lowering’ weights is all you need to do • Hacker News Board

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#141

Post by skizm » Sat, Jan 07, 2023, 4:19 AM UTC

paxys wrote: post #70

Octabrain wrote: post #40

From my personal experience, for the majority of people, I would recommend to stay away from classic body building weight trainning. I trainned that way for several years in my early twenties (back then, I was even a certified body bulding trainner) and the overload in my joints was a recipe for disaster + the kind of body I developed was disfunctional for activities other than weights themselves. The excercises I've…

There is zero science behind this. Professional body builders have chronic issues not because of the exercises but rather the intensity of training and specialized focus on certain muscles/aesthetics. You can say the same for pro athletes in most other sports as well. An amateur doing a standard squat, bench press, curl, deadlift etc. routine with manageable weights and good guidance/form is absolutely going to benef…

> Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% ... cardiovascular disease mortality by 19% ... and cancer mortality by 14% ...

https://pubmed.ncbi.nlm.nih.gov/35599175/

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#142

Post by switchupcb » Sat, Jan 07, 2023, 4:23 AM UTC

cameronh90 wrote: post #136

Has anyone else had a complete lack of success with any kind of weight lifting? I find that whenever I try to lift, it starts well, but after a few weeks, the amount I can lift over time begins to decrease and I start getting pain in my tendons. I've tried low reps low weight, high reps low weight, 1 day a week 3 days a week, etc. had my form checked by a personal trainer and there doesn't seem to be any obvious reas…

Track your calories (eat more) and get more sleep for your Central Nervous System. Take more rest days between workouts, even if it sounds counterintuitive. Engage in non-static stretches and don't sit so much at work.

Source: Check my Instagram.

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#143

Post by brailsafe » Sat, Jan 07, 2023, 4:24 AM UTC

MichaelDickens wrote: post #93

As is often the case with these sorts of studies, I'd be wary of over-extrapolating. The study specifically looked at the dumbbell curl only among untrained individuals. If you did a similar study on trained individuals, or on a compound movement like a squat or a bench press, I'd expect to see different results. (In fact, it's effectively impossible to only perform the eccentric portion of a squat or a bench press u…

It's pretty common advice for training pull-ups to start with the eccentric movement to build strength. Easy enough to do.

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#144

Post by xwdv » Sat, Jan 07, 2023, 4:24 AM UTC

davidvarela_us wrote: post #86

Octabrain wrote: post #40

From my personal experience, for the majority of people, I would recommend to stay away from classic body building weight trainning. I trainned that way for several years in my early twenties (back then, I was even a certified body bulding trainner) and the overload in my joints was a recipe for disaster + the kind of body I developed was disfunctional for activities other than weights themselves. The excercises I've…

I strongly disagree. Weight training is one of the best gifts you can give your body. It keeps you healthy and event prevents injury if done correctly. What you did wrong was not weight training but following an unbalanced training regimen. No judgement there, I was guilty of the same when I was younger. I think younger/uninformed lifters tend to "ego lift" and focus on size over aspects of physical training. It is e…

Jeff Nippard is probably more to hackernews taste. Not really sure if he’s true natty but regardless his videos are much more scientific and data driven than other influencers.

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#145

Post by davidvarela_us » Sat, Jan 07, 2023, 4:25 AM UTC

wellthisisgreat wrote: post #125

What are some quality strength oriented YouTube channels fitness channels that you’d recommend? Kneesovertoesguy was mentioned already, I also like clarence0 Anyone else who puts out quality content and not memes/ tricks?

- mostly science based strength: Jeff Nippard, The Bioneer - athletic movements/ injury prevention: overtimeathletes, AthleanX - mobility: Tom Merrick, GuerillaZen - overall health: FoundMyFitness (highly recommended)

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#146

Post by brailsafe » Sat, Jan 07, 2023, 4:26 AM UTC

naet wrote: post #58

mrob wrote: post #15

I used eccentric muscle contractions to gain enough strength to do pull-ups when I was too weak to do even one. I stood on a chair to get into the top position, then lowered myself as slowly as I could. The exercise was effective, and after a few weeks I could do full pull-ups without the chair.

Doing "negative" pullups also helped me build up from zero to a max of about ten regular pullups in one set. Unfortunately I took a long break from strength training and can now barely do 1-2. Was just thinking of going back to negatives to start rebuilding my strength.

I'm in the process of doing that right now. It goes away surprisingly quickly. I'm finding that rebuilding grip strength is crucial

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#147

Post by marcusverus » Sat, Jan 07, 2023, 4:26 AM UTC

cameronh90 wrote: post #136

Has anyone else had a complete lack of success with any kind of weight lifting? I find that whenever I try to lift, it starts well, but after a few weeks, the amount I can lift over time begins to decrease and I start getting pain in my tendons. I've tried low reps low weight, high reps low weight, 1 day a week 3 days a week, etc. had my form checked by a personal trainer and there doesn't seem to be any obvious reas…

Are you getting enough protein? According to the meatheads, optimal protein intake (while trying to add muscle) is ~1.2-1.5 grams of protein per kg of bodyweight per day.

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#148

Post by brailsafe » Sat, Jan 07, 2023, 4:27 AM UTC

stavros wrote: post #74

temprose wrote: post #73

Earlier quoted context omitted.

For me it's the reverse, I gained weight and noticed how much harder it is. Used to be able to do like 5-6 unassisted pullups and now that I've been bulking and gained like 20 lbs, it's a bit harder. Too be honest, most of my weight gain is probably creatine lol.

To be honest, that's what actually happened to me too, though with me it's fat.

Stavvybaby is that you?

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#149

Post by SamoyedFurFluff » Sat, Jan 07, 2023, 4:31 AM UTC

atchoo wrote: post #133

pcthrowaway wrote: post #90

Earlier quoted context omitted.

There are professional climbers who are 'heavy'. Finger strength, overall strength, flexibility, coordination, balance, and technique all play a massive role as well. I don't know why the bodybuilders I've climbed with seem to be worse than overweight/obese people I've seen climbing for their first time, but I've had this observation as well.

I have never rock-climbed, only briefly messed about enough to know it's not happening despite my pull-ups peaking with +50kg added weight. The "not happening" was that my weight distribution feels like it was ripping me off the wall. I just can't get much percentage of my bodyweight supported by my toes because my big back, ass and quads are going in another direction. Turns into an upper body exercise and one-arm p…

If you feel like your weight distribution is ripping you off the wall the problem is learning how to manage your own weight distribution skillfully. Your big ass and back is a benefit here; these will maintain your core tension necessary to keep position. You were probably ass out instead of hips against the wall, which unbalanced you.

Re: Less gym time, same results: Why ‘lowering’ weights is all you need to do

#150

Post by SamoyedFurFluff » Sat, Jan 07, 2023, 4:35 AM UTC

tuatoru wrote: post #103

Fricken wrote: post #87

Earlier quoted context omitted.

Some of these guys can do pullups all day, but they only train within a strict range of motion and they aren't necessarily any good at doing anything outside of that range. When I started climbing I could do 3 pullups, and now I can do 18 in a set. I don't train pull-ups, just climbing.

For good climbing, I'd have thought you need to be able to do muscle-ups (pullups that end with you balanced over the bar, pushing down to support yourself).

Climbing is less about upper body muscle and more about body positioning and squats, actually. Your legs have more muscles than your arms, and being super buff limits necessary flexibility to perform maneuvers like swinging your foot up on a perch and pulling up with your leg, often more effective than the same maneuver with an arm.