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***Weightlifting Thread***

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PascalsWager
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In reply to ttha_aggie_09 • 3:02p, 1/6/25
AG
ttha_aggie_09 said:
Are you doing them with barbell or on machine?
I'm using a barbell. I'm not as strong as you, so I started with 1 plate and over 3 sessions have moved on to 2. I'll add weight slowly.

I also agree that there's a stigma to doing them as men; though I'm not sure why.
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PascalsWager
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In reply to 10andBOUNCE • 3:09p, 1/6/25
AG
10andBOUNCE said:
PascalsWager said:
I've started programming hip thrusts.

I've never felt my butt more sore.
I am pretty much a baby when it comes to anything legs. No matter how often I squat even modest weight, I will be wrecked the week after.

And if I ever add any sort of "new to me" exercise I basically am paralyzed for days.

Last month I came across cossack squats, which I have never done. Challenging just with body weight. Wish I had one of the old people bath tubs that have the door on them the whole week after.

I may just focus on calves only in 2025.
Try the hack squat machine, if you have access. Its changed how I look at leg day. I'm lower back pain free after stopping barbell squats. And my quads are bigger than when I was barbell squatting because quad work is maximized on the hack squat.

HOWEVER the glutes are lacking which brings us full circle into why hip thrusts!
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ttha_aggie_09
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In reply to PascalsWager • 3:11p, 1/6/25
AG
I was joking about the weight. They're a unique and tough exercise that predominantly women do but absolutely serve a purpose. Just like the abduction and adduction machines... 90% of the people using them are women. Most men don't use them because they don't realize both serve a really good purpose in stabilizing your knees and adding thickness to your legs. They just see it as a "chick exercise".

I will say that some gyms placement of the hip thrust machine is very peculiar and can deter a lot of folks from doing them.
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CC09LawAg
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In reply to 10andBOUNCE • 3:30p, 1/6/25
Any feedback on this company?

RitFit GAZELLE PRO 3-In-1 Leg Press and Hack Squat Machine
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10andBOUNCE
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In reply to CC09LawAg • 3:33p, 1/6/25
AG
It has generally been a good budget brand from what I remember seeing.

Some have had good luck with the Syedee Leg Press system but not sure I trust equipment from walmart.

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CC09LawAg
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In reply to 10andBOUNCE • 3:38p, 1/6/25
Yeah, I see a lot of minor complaints for all of the machines but at some point you have to realize that even though you're spending $1k it's still a "budget" product and isn't going to be commercial quality.

I just want to make sure whatever I buy has enough range of motion and a large enough footplate. My #1 concern is safety since I do think I'll be putting 500+ pounds on there regularly.

The one I really have been eyeing is Bells of Steel but it's almost $2k and I'm not sure what it does differently to justify the higher cost, but I have other equipment of theirs that I enjoy and I trust the brand.
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10andBOUNCE
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In reply to CC09LawAg • 3:57p, 1/6/25
AG
I was gonna say, if in Houston, Bolt warehouse is located there and they have a couple of interesting looking 3 in 1 options called the "outlaw" and "renegade" but are close to that $2k amount.
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CC09LawAg
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In reply to 10andBOUNCE • 8:09p, 1/6/25
Great, now I have one more company to further complicate my analysis paralysis
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ttha_aggie_09
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In reply to 10andBOUNCE • 8:31p, 1/6/25
AG
I have a few things from bolt and like them. My buddy has an entire setup from them with squat rack, accessory rack, cables and more. It's pretty good stuff and not nearly the price of other gear
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Tex117
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In reply to ttha_aggie_09 • 10:10a, 1/7/25
AG
ttha_aggie_09 said:


I am still a big believer that squats actually work your entire glutes better but you don't feel the isolation because your whole lower body is sore. That is just 100% bro science though...
A low bar, perhaps, but Hip Thrusts are another way to get volume without absolutely demolishing yourself on low bar squats. (Specifically, your back).

(Ie, good assistance exercise).

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Hoosegow
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In reply to CC09LawAg • 10:18a, 1/7/25
Your money, you do what you want, but why? With all the squat variations there is absolutely no need for a machine. I get it. If that is what you like to do and you have the money, go for it.

Leg press/hack squat machines - they are just a poor substitute for squats. Decent for auxilliary work and volume, but completely unnecessary.

If I was to spend the money on a machine, I'd get the Pit Shark.

Pit Shark - Body Weight / Weight Loaded Movements | Rogue Fitness

Don't take it that I'm hating on the hack squat/leg press machine. They are great for gyms because people don't want to squat. For a home gym, I wouldn't spend my money on that.

But take that with a grain of salt. I'm also they guy who has a monolift and a reverse hyper machine in his garage.
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jtraggie99
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In reply to Hoosegow • 11:21a, 1/7/25
AG
Gym I go to has a pit shark. Probably my favorite squat machine. Nice accessory for barbell squats.
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CC09LawAg
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In reply to Hoosegow • 1:27p, 1/7/25
Main thought is extra lower body volume without the CNS fatigue of squatting over and over. I'd like to be able to just isolate my quads more. Secondary is my wife (and eventually my kids) would be more likely to use it than a barbell since its a little less intimidating to start than a barbell. Obviously I'd prefer them on a barbell but want to ease them in with whatever they're comfortable with first.

I am also thinking about a leg extension/curl machine. Much cheaper and I'd honestly probably use it more. I could see that being easier to program in.

How do you program in that pit shark? Is it basically a belted squat setup?
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aggiegolfer03
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In reply to CC09LawAg • 1:34p, 1/7/25
AG
CC09LawAg said:
Main thought is extra lower body volume without the CNS fatigue of squatting over and over. I'd like to be able to just isolate my quads more. Secondary is my wife (and eventually my kids) would be more likely to use it than a barbell since its a little less intimidating to start than a barbell. Obviously I'd prefer them on a barbell but want to ease them in with whatever they're comfortable with first.

I am also thinking about a leg extension/curl machine. Much cheaper and I'd honestly probably use it more. I could see that being easier to program in.

How do you program in that pit shark? Is it basically a belted squat setup?
I get a ton of mileage out of a 20 dollar attachment off amazon to be able to do belt squats from a landmine setup (have one on my power rack). Good beltsquat belt is like 150 bucks. I stand on 2 plates for more ROM. They're awesome for lower body work without overall fatigue.
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CC09LawAg
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In reply to aggiegolfer03 • 1:40p, 1/7/25
I have seen those - it's definitely on my long term shopping list. Seems super versatile for the price
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Hoosegow
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In reply to CC09LawAg • 6:23a, 1/8/25
It is an accessory lift to the squat. I would use it as my second exercise after squatting or deadlifting. It is also really easy to set up for weighted dips and chins. You can use it as a primary lift on your deload weeks. We had a one legged woman do a lot on it so I figure you can do a lot of one legged stuff, but that is hard and I never tried.
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CC09LawAg
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In reply to Hoosegow • 9:21a, 1/8/25
I guess it never dawned on me - it does seem like a belt squat setup is a way cheaper alternative to a leg press machine and accomplishes all the same things (less overall fatigue, less back involvement, etc.). Plus I'm not having to worry about all the crap I read on reviews with these leg presses - footplate size, total weight limit, am I too tall, etc etc.

That is a good point. I think a belt squat setup would work for the wife too. Then I can get a little leg extension/curl machine for the iso work I'm craving for way cheaper.
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CC09LawAg
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10:32a, 1/8/25
Leg Extension/Curl Attachment

Pulled the trigger on this. It may not be perfect for all of the things I ask it to do, but I think it will do what I need for my accessory work and at a way lower price point.

As long as my body allows it I will never stop squatting, so I am going to put the leg press and bigger machines on the backburner till I can budget for a high end one.
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Hoosegow
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10:36a, 1/8/25
Just my two cents...
Get a glute ham raise instead for the hams.
Pull a sled backwards for the quads.
Both are better at recruiting more muscles.
I dont see the reason to do iso work unless you are planning to compete in body building. There is nothing wrong with doing iso work but you dont get much bang for your effort.

Think about this... iso arm work e.g. curly and tricep extensions are probably the most done arm exercises in the gym.
Leg extensions and leg curls are probably the most done leg exercises in the gym.
How come you dont see a bunch of guys running around with massive arms and leg? As much as they are done in the gym, youd think there would be a popeye epidemic.

Like I said, nothing wrong with doing iso work. The economy of effort, though, goes to compound movements.
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CC09LawAg
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In reply to Hoosegow • 10:56a, 1/8/25
Hoosegow said:
Just my two cents...
Get a glute ham raise instead for the hams.
Pull a sled backwards for the quads.
Both are better at recruiting more muscles.
I think this is the appeal for me - usually at the end of my squat/deadlift workouts I am pretty fatigued overall, but feel like my quads and posterior chain could handle additional isolated work. I low bar squat and conventional deadlift so I'm hoping to add on some volume for those muscles while managing my overall fatigue. Trying to get in extra work while not impacting my recovery too much.

I do pull the sled 1-2x a week. The GHR is a good idea - I have a setup to do nordic curls and they kicked my ass so I've ignored them for 2 years...I imagine the GHR would do the same starting off.
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10andBOUNCE
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11:25a, 1/8/25
AG
I think both are true...there are only so many compound movements the CNS can handle (at least that is my mostly worthless opinion). So doing additional iso movements, while not as good overall as those compound lifts, should still provide some benefit. So, I like the "why not both" answer. I think that revolt option is a great compromise for something inexpensive and will not take up much space at all.

I actually sold the attachment I had for my bench that could be used for leg curls. I opted just to do nordics and some KOT kind of stuff.
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texasaggie2015
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1:31p, 1/8/25
AG
Hey guys. Thought I would ask here since some of you are probably way more knowledgeable than me.

I got back in the gym on Monday for the first time in years. I jumped right into my college routing (PPL 6 day split) and figured out pretty fast that I'm going to have to tone it back and start real slow as I ease into it.

What kind of routine would you recommend for someone just getting back into the swing of things after 5-6 years away from the gym?
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ttha_aggie_09
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In reply to texasaggie2015 • 1:39p, 1/8/25
AG
It was probably not the split or the exercises but the intensity and rep range. If you just jumped back in, I wouldn't be doing anything less than about 15-20 reps to ensure you're using lighter weight and controlling it. I'd also try and focus on exercises that are not complex movements and ideally get started on some of the machines first before moving into all free weights.
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texasaggie2015
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In reply to ttha_aggie_09 • 1:50p, 1/8/25
AG
Thanks for the info. I start again with the "push" portion tomorrow and plan to lower the weight and go nice and easy. I gotta keep reminding myself that it's a marathon and not a sprint... as long as I'm doing something, I'm getting somewhere!
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Tex117
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In reply to texasaggie2015 • 2:36p, 1/8/25
AG
texasaggie2015 said:
Hey guys. Thought I would ask here since some of you are probably way more knowledgeable than me.

I got back in the gym on Monday for the first time in years. I jumped right into my college routing (PPL 6 day split) and figured out pretty fast that I'm going to have to tone it back and start real slow as I ease into it.

What kind of routine would you recommend for someone just getting back into the swing of things after 5-6 years away from the gym?
You also may want to consider toning that back to a 3day split.

6 days is alot. Especially if you have detrained.
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texasaggie2015
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In reply to Tex117 • 2:41p, 1/8/25
AG
Yeah, I'm thinking about just doing a simple upper body/lower body/rest rotation or something similar for the first 3-4 weeks until I get back into the groove and then maybe going back to the PPL split.
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10andBOUNCE
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2:50p, 1/8/25
AG
6 days a week in the gym is maniacal
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texasaggie2015
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In reply to 10andBOUNCE • 2:52p, 1/8/25
AG
10andBOUNCE said:
6 days a week in the gym is maniacal
Yeah I may have been a little overambitious
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bam02
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In reply to texasaggie2015 • 3:24p, 1/8/25
AG
StrongLifts 5x5. Just start light (lighter than you are gonna want to) and stick with the progression.
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CC09LawAg
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In reply to bam02 • 3:39p, 1/8/25
bam02 said:
StrongLifts 5x5. Just start light (lighter than you are gonna want to) and stick with the progression.


This times 1000x. Simple, easy, effective. Gets you back in the groove, then after 6-8 months you can start looking at "fancier" programs.
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ttha_aggie_09
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In reply to 10andBOUNCE • 3:42p, 1/8/25
AG
10andBOUNCE said:
6 days a week in the gym is maniacal
Dont tell me what to do!!!!
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texasaggie2015
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In reply to CC09LawAg • 3:47p, 1/8/25
AG
CC09LawAg said:
bam02 said:
StrongLifts 5x5. Just start light (lighter than you are gonna want to) and stick with the progression.


This times 1000x. Simple, easy, effective. Gets you back in the groove, then after 6-8 months you can start looking at "fancier" programs.


Checking this out now. Love the app as you can sort of tailor it to match the equipment you have available to you
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bam02
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In reply to texasaggie2015 • 4:00p, 1/8/25
AG
It's a solid program to get your foundation built back up. And if you start LIGHT and follow the prescribed progression you will probably not really ever get too sore but still gain strength and muscle.

And yes like CC09 said you will be ready to move on to more advanced programs after a while but this one is all you need for now.
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CC09LawAg
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In reply to texasaggie2015 • 8:21a, 1/9/25
I'm telling you, it completely changed my life and how I view lifting.

My exposure was what I had learned in HS and I was relatively fit and athletic back then so I figured whatever I did then worked. When I would work out as I got older I would kind of be all over the place - plyometrics, iso movements, compound movements, no real thought to programming. I could "get in shape", but always felt like I plateaued early and wouldn't see much progress.

I'm not sure what your background is, but learning about progressive overload, deloading, fatigue management, volume, etc. etc. has been life changing for me. I am by far the strongest I have ever been in my life and I didn't get back on the wagon till my mid 30s.
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texasaggie2015
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In reply to CC09LawAg • 8:53a, 1/9/25
AG
Awesome.

Yeah I was very active and athletic in high school and college. But back then it seemed like I could just walk into the gym and do whatever I felt was right and I would get results fast.

Now that I'm in my 30s, I'm learning I actually need to be really careful with form, recovery, etc. And I'm admittedly not familiar with that or the proper means to building muscle the right way.

I've really let myself go and I'm a little ashamed at the weight of the dumbbells I've been grabbing.. but I'm hopeful if I stick with it I'll gain it back quick.

This morning I lowered the weight quite a bit and focused on solid, slow reps. I seemed to sweat a bit more and I felt a lot better after.
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