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Why strength training? A programmer's perspective

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Re: Why strength training? A programmer's perspective

#71

Post by 4gotunameagain »

jiggawatts wrote: post #44
louthy wrote: post #9

I started strength training a few months back (using The Pump app [1]), still a relative noob, but it's the first time I've been able to stick to any exercise programme (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa). Even though in the early days you don't notice much physical difference (other than the steady increase in weight you're able to lift), I've just watched…

> (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa) Something just clicked for me. Maybe the reason I like weightlifting is because I can play with my phone in between sets. The actual exercise part is only a few seconds at a time, and only a fraction of the total time spent. Most of it is sitting around feeding my ADHD with the Internet while I recover between sets. I tr…

Without trying to undermine your personal experience or sound condescending, I would advise you to consider whether the might also be something to "staring at blurry blue tiles" instead of feeding your brain's slot machine craving.

A fellow adhder.

Re: Why strength training? A programmer's perspective

#72

Post by Aromasin »

graup wrote: post #30

I also think about this regularly. I'm with the author regarding the metrics (time efficient, healthy, skill component). But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing? Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility e…

Good weightlifting should rarely feel boring - maybe only one week in every 4 or 5 during a de-load week (when I'm aiming for 3-4 reps-in-reserve), but boring feels good then because you're resting after weeks of hard work. If anything, you should feel fearful when training. A good weight-centric workout, at least when targeting hypertrophy, hurts. I feel equal parts scared and excited. I think what you're missing is intensity.

Good tracking is the best way to make it interesting. If I know I did 120kg for 7 on the bench last week, I know I need to beat it either by increasing weight or increasing reps. I remember how hard it was but I've done it, so I need to beat it. It's fulfilling in ways that I find other workouts just can't be.

In terms of intensity, this video is great for working out if you're quantifying it correctly: https://www.youtube.com/watch?v=77nX_bMe5fA

Re: Why strength training? A programmer's perspective

#73

Post by aynyc »

amonon wrote: post #57
aynyc wrote: post #41

Earlier quoted context omitted.

You need both. However, given proper programming, cardio has better benefit for longevity than strength. I generally dislike article like this because they don’t tell you what their protocol is like so you can’t really know what they did. For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. But people tend to do the opposite. They want to break personal re…

> For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. Source on this?

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10121111/

Re: Why strength training? A programmer's perspective

#74

Post by uhngureff »

akoboldfrying wrote: post #68
uhngureff wrote: post #42

Earlier quoted context omitted.

This is bad advice, because it’s ambiguous. > You should be able to add 2.5kg to your major lifts every week When you couple progression with a time frame but fail to address the time frame of the workouts it is more dangerous than helpful. This would be bad advice for anyone who only trains once a week or twice a month. > if you're recovering well I’ve been strength training for 20 years and even I’m unsure what thi…

If someone doesn't mention a detail, assume they meant "whatever is standard". All beginner strength training programs recommend 3x per week, do they not? >> if you're recovering well > > I’ve been strength training for 20 years and even I’m unsure what this means. Recovery in strength training means eating, sleeping and resting worked muscles for at least a day (i.e., don't work the same muscle on consecutive days).…

> "whatever is standard"

Okay, but only if we agree on what is “standard”?

My standard routine is every other day. (And that’s just my regularity, I’ve yet to even mention what lifts I do)

Is that what both you and the op meant for your “standard”?

Just read this thread. I’ve seen other people in this thread say “once a week” and “three to four time a week”, and “for 30 minutes”, and on and on.

Let go of this assumption that anything is “standard” and simply explicitly state your own advice. It is more helpful.

> Recovery in strength training means eating, sleeping and resting worked muscles for at least a day

In truth when op said “recovering well” I thought they meant the autonomic side of things.

Your interpretation of it being solely about my active efforts to recover being the definition of “recovering well” was completely lost on me; further making my point that the op was ambiguous.

But all good advice on aiding recovery! I’d add, stay hydrated!

Re: Why strength training? A programmer's perspective

#75

Post by kiloshib »

uhngureff wrote: post #66
kiloshib wrote: post #58

Earlier quoted context omitted.

>I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight. This seems rather arbitrary as rep ranges will heavily depend on what type of exercises/routines a person is running. 3 sets of 10 reps doesn't really fit the bill for a strength training program. That is more of a "bodybuilding" routine focused on hypertrophy. "Strength" in weightlifting is measured by the one-rep max (1…

> "Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting). This feels like too much information to the point it confuses me. You gave 2 (3?) different…

Since strength is a measure of maximum force, then the 1RM is probably the best metric for judging strength.

> I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.

I agree. There is a difference between the mentality of high school lifters chasing a 1RM to impress people (often called "ego lifting") and the use of the 1RM as a baseline for measuring a person's strength for the purposes of developing a strength training regimen.

The 1RM also takes into account comfort of the lift. If you feel like your spine is going to snap, but you complete the lift then the weight is probably too heavy, for example. Some lifters use the Rate of Perceived Exertion (RPE) as a heuristic for this [1].

[1] https://blog.nasm.org/rate-of-perceived-exertion

Re: Why strength training? A programmer's perspective

#76

Post by akoboldfrying »

llm_trw wrote: post #63
akhileshwar09 wrote: post #28

Earlier quoted context omitted.

large number of reps are for looking good ,, okay ill say yes!! but i never do exercise for good looking i dont concentrate on looks rather i just watch my stamina that how long i push.... btw i dont go to gym,, so i like home workout like pushups just i said before. that fat mechanic stronger but eventually get diseased when he/she crosses 30 or 40

Looks like and is are two rather different things. You should probably talk to someone who knows what they are doing. Chances are you're doing damage to your body.

Yeah, doing 50 push-ups sounds pretty dangerous. As you point out, 50 is a lot more than 6.

They should definitely get multiple expert opinions before continuing on this dangerous path a moment longer.

Re: Why strength training? A programmer's perspective

#77

Post by EZ-E »

jiggawatts wrote: post #44
louthy wrote: post #9

I started strength training a few months back (using The Pump app [1]), still a relative noob, but it's the first time I've been able to stick to any exercise programme (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa). Even though in the early days you don't notice much physical difference (other than the steady increase in weight you're able to lift), I've just watched…

> (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa) Something just clicked for me. Maybe the reason I like weightlifting is because I can play with my phone in between sets. The actual exercise part is only a few seconds at a time, and only a fraction of the total time spent. Most of it is sitting around feeding my ADHD with the Internet while I recover between sets. I tr…

I thought the same but after a while you just enter some kind of trance and time flies by

Re: Why strength training? A programmer's perspective

#78

Post by nunez »

To me, strength training is all about making life past your 60s suck less. It's a savings account for your body; put in the work now so that you _might_ continue to be active and mobile at 80. It also helps make you look good without having to eat like a bird, which is nice also.

Re: Why strength training? A programmer's perspective

#79

Post by zozskuh »

gwd wrote: post #61
graup wrote: post #30

I also think about this regularly. I'm with the author regarding the metrics (time efficient, healthy, skill component). But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing? Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility e…

> I find strength training extremely boring and going to the gym annoying. FWIW during the pandemic I bought a set of PowerBlocks [1] and a reasonably cheap folding bench, and I've never gone back to the gym. I also do Myo reps for all my lifts except for the compound leg lifts: they're a lot faster to get through. The result is that most of my workouts are half an hour or less, 5-6 times a week, with no travel time.…

I would just like to add NÜOBELL as an alternative to the PowerBlock, as they're formed more like a regular dumbbell compared to the PowerBlock. Had mine for years, works just as good as on day one. Ultimately, doesn't really matter what your choice is as long as you're using them.

NÜOBELL is sold under the name SMRTFT[1] in the US, and as NÜOBELL in EU[2].

[1] https://smrtft.com

[2] https://nuoathletics.com

Re: Why strength training? A programmer's perspective

#80

Post by gosub100 »

graup wrote: post #30

I also think about this regularly. I'm with the author regarding the metrics (time efficient, healthy, skill component). But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing? Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility e…

Music can help, but it's highly dependent on personal taste. I love all genres but hip-hop beats and high energy playlists help me trudge through my routines.

I like using the calorimeter on the cardio equipment because it can precisely quantify my progress (which is one of the few motivators I have). I've heard criticism that these aren't accurate, but as long as they are precise (I'm sure I'm mixing up the two, apologies) then they can measure progress.

Quantifying everything helps me count down, so I just keep saying "3 sets of 10 and I'm done on this machine". If I feel bored I'll go walk around the track and then do another 3 sets.

All of this is anecdotal noob drivel to anyone who seriously exercises, but I definitely speak from authority as someone who consistently struggles with motivation and has broken through it and relapsed into laziness multiple times.

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