Weightroom

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Welcome to Weightroom

Weightroom is a community for barbell and dumbbell strength training, including powerlifting, beginner routines, and serious gym progress.

Start Here: TheFitness.Wiki

The best beginner-friendly resource, curated from /r/Fitness and /r/Weightroom.

Recommended reading:

Muscle building 101
Weight loss 101
Routines

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Boostcamp
Hevy

Weekly Threads:

Weekly training logs - Monday

Rules:

Be respectful. Everyone starts somewhere

founded 2 days ago

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Milestone! (lemmy.world)

submitted 2 days ago by [email protected] to c/[email protected]

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I have managed to maintain a low bar squat 4x4 at 1.5x my bodyweight for the last five sessions! This is the longest I've held this weight without dropping off or getting hurt.

This time, I'm doing everything right:

good sleep
lots of healthy food (caloric surplus)
enough protein
squatting 1-2x a week (I need a longer recovery)

I have a goal for the rest of the year. Right now, my squat+bench+deadlift working weight total is 650. I really want to get my working weight total to over 750 by December!

I'll keep posting here with updates!

Right now I weigh in at 150lb, up from about 145lb when I started lifting heavy again this time last year. All the veggies, fiber, and protein has really gotten me stronger with more visible muscles, and only a small increase to my waist.

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[–] [email protected] 2 points 22 hours ago (6 children)

My gym just installed a belt squat which I’m pumped to try out, supposedly the back strain is non-existent! We already have a hack which feels great on my back and absolutely messes up my quads, too. Getting hard to program regular old barbell squats lol

[–] [email protected] 2 points 16 hours ago (5 children)

Back squats are a young person's game hah, I'm curious to hear what you think about the belt squat machine. I've never tried one but bells of steel sells a residential belt squat that looks pretty sweet..

[–] [email protected] 2 points 14 hours ago (3 children)

What do you like instead of back squats?

[–] [email protected] 1 points 14 hours ago (1 children)

I switched to zerchers, for me they seem to work perfectly. I can get all the way down without any struggle and my back feels amazing. I imagine front squats would be very similar. My 1rm was about 340lbs for back squat and now for zerchers its 300, but it took a few months to build up to it

[–] [email protected] 2 points 14 hours ago (1 children)

Thanks, I'll have to look into it a bit. I don't like front squats, so I always do back squats.

[–] [email protected] 1 points 14 hours ago

They are kind of uncomfortable on your elbows where you're holding the barbell. But I put a little bit of pipe insulation on there and it no trouble. It's a little bit of a wider stance and I find it simpler technique wise. Basically just sitting down and standing up, overall I feel it's a little simpler than back squats. Hopefully they work out for you

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