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I'm very tempted to add mine which I would call "the lazy lifter: build a nice body with 4x30 minutes per week" (a very efficient, leangains-based routine). Th

by mam3 5y ago

I'm very tempted to add mine which I would call "the lazy lifter: build a nice body with 4x30 minutes per week" (a very efficient, leangains-based routine). That said i'm very sad by the abscence of likes. What dopamine rush can i hope to get by contributing to your database :( ? Or at least comments.

sitesuniverse 5y ago
Please do add it. I would really appreciate some more content! Yeah a like/ranking/comment system is something I'm thinking about. Any suggestions?
- thecrimsonchin 5y ago
  This is really cool. When there a good bit more workouts having likes/upvotes would help users not get overwhelmed by choices and they can sort by most liked.
- boplicity 5y ago
  Factor in how long someone has been doing a routine, in terms of the value of their "like"
- Dedime 5y ago
  This may be a little pie-in-the-sky, but I've found myself disliking the "upvote" or "like" mentality. Instead, maybe a "I use(d) this!" functionality, as well as talk sections for each routine?
  - sitesuniverse 5y ago
    I like this idea!
    - swyx 5y ago
      if i've learned one thing from this thread: don't like the idea, use the idea!
Hitton 5y ago
Lazy lifter? That sounds exactly like a thing for me. I'm willing to trade upvotes here on HN for that method :)
- ar_lan 5y ago
  I would also look into 5/3/1! It's a very easy to follow program, and doesn't take much time at all. Slow and steady gains. Granted, if you're a beginner, there are much quicker programs (since noob gains are a very real thing), but 5/3/1 is a very simple program to follow, can be repeated for an extremely long time, and isn't very intense stress on the body. I increased my lifts pretty drastically over 2 years, but it felt incredibly slow/gradual - until I looked back over my increases from 2 years prior.
  - IggleSniggle 5y ago
    I just tried looking up 5/3/1 and although I believe you when you say it’s “easy to follow” I’m not sure if it’s beginner friendly or not. I don’t know most of this DSL. I still don’t even know what the numbers 5 3 and 1 are for sure in reference to, although my guess is reps (ie repetitions). And apparently it’s supposed to have a corresponding percentage of Max Single Rep, but what is it? What is a core lift? Parallel squat? Standing shoulder press? Do I need equipment for this stuff? If I do require gear what do I need to get, how do I choose, what’s minimal? What is a safe way to find my “max lift”? Etc. I would find it useful if these kinds of workouts were prefaced with their end-goal in mind: general wellness? To bulk specific areas? To maximize real strength? To have trim and endurance strength? To increase resting metabolic burn? Personally, I want to lose body fat, decrease body aches/pains, and make my brain sharper with minimal investment of time. I know strength training is a key component of this goal. But that’s about it. When I look into strength training, it often seems the advice is focused on strength enthusiasts, which is not me. Older newbie dripping my toe into the water, I’ll listen!
    - krrrh 5y ago
      5/3/1 is primarily a strength program, but it will definitely benefit general wellness and resting metabolic burn. In terms of barbell-oriented strength programs, 5/3/1 is a good program to do after you've mastered the basics and started to plateau with something like Starting Strength [0] or Stronglifts 5x5 [1]. Those two programs take advantage of the linear gains that are possible for people in their first year of training, and 5/3/1 is a methodical approach to continuing to improve strength when simply adding 5lbs to the bar every workout stops working. Starting Strength is a great book for understanding the principles and benefits of barbell lifting (and the videos from the old DVD are very good). The introductory essay is considered to be one of the best summations of strength training and its benefits. A lot of people believe that they aren't interested in strength training because they don't feel attracted to the extreme manifestations of the sport, but then discover that it delivers mental health and brain sharpening benefits in ways that they didn't expect. All of the programs I mentioned are built around the core barbell lifts, which are squat, deadlift, shoulder press, bench press, cleans, and rows. [0] https://startingstrength.com/about https://startingstrength.com/about [1] https://stronglifts.com/5x5/ https://stronglifts.com/5x5/
yeswecatan 5y ago
Go on...
zigzaggy 5y ago
I started with a trainer one year ago next week, doing 2 days per week with him and one day of "plyometric" drop-set/super-sets (which seems to be a fancy way of saying workout almost to failure). Total time investment? 30 minutes, 3 times per week. My entire physique has changed, including greatly increased muscle mass, energy levels, and stamina to do whatever physical activity. I've also dropped 30 pounds and have completely eliminated back problems.
- haskellandchill 5y ago
  What's the routine :)
- michaelmcdonald 5y ago
  I, likewise, would be VERY interested to know more. Time is a precious commodity and anything to maximize the gains for the time spent would be appreciated!
  - float4 5y ago
    Virtually everyone will tell you to just do Starting Strength or Stronglifts 5x5. Both are fine, both require 3 workouts a week of ~45 minutes each. If you're willing to monitor your diet a bit and stick to the program, then you'll truly see amazing gains in a year.
  - seventhtiger 5y ago
    I can attest to Stronglifts 5x5, which takes only 45 minutes 3x a week, and can keep you going for 6 months with amazing results. Pure strength weight lifting has the biggest impact on health out of any fitness activity I've ever tried. One thing to note as with all lifting especially squats, depending on age, DOMS may be severe. The program starts as light as possible but even that may be too much. If starting from a very sedentary lifestyle it's probably best to start with a couple of weeks of cardio and light movement before lifting.
- sitesuniverse 5y ago
  Sounds like there's some interest in this routine... If only there was a database you could submit it to..... ;)

by mam3 5y ago

sitesuniverse 5y ago

Please do add it. I would really appreciate some more content! Yeah a like/ranking/comment system is something I'm thinking about. Any suggestions?

thecrimsonchin 5y ago
This is really cool. When there a good bit more workouts having likes/upvotes would help users not get overwhelmed by choices and they can sort by most liked.
boplicity 5y ago
Factor in how long someone has been doing a routine, in terms of the value of their "like"
Dedime 5y ago
This may be a little pie-in-the-sky, but I've found myself disliking the "upvote" or "like" mentality. Instead, maybe a "I use(d) this!" functionality, as well as talk sections for each routine?
- sitesuniverse 5y ago
  I like this idea!
  - swyx 5y ago
    if i've learned one thing from this thread: don't like the idea, use the idea!

Hitton 5y ago

Lazy lifter? That sounds exactly like a thing for me. I'm willing to trade upvotes here on HN for that method :)

ar_lan 5y ago
I would also look into 5/3/1! It's a very easy to follow program, and doesn't take much time at all. Slow and steady gains. Granted, if you're a beginner, there are much quicker programs (since noob gains are a very real thing), but 5/3/1 is a very simple program to follow, can be repeated for an extremely long time, and isn't very intense stress on the body. I increased my lifts pretty drastically over 2 years, but it felt incredibly slow/gradual - until I looked back over my increases from 2 years prior.
- IggleSniggle 5y ago
  I just tried looking up 5/3/1 and although I believe you when you say it’s “easy to follow” I’m not sure if it’s beginner friendly or not. I don’t know most of this DSL. I still don’t even know what the numbers 5 3 and 1 are for sure in reference to, although my guess is reps (ie repetitions). And apparently it’s supposed to have a corresponding percentage of Max Single Rep, but what is it? What is a core lift? Parallel squat? Standing shoulder press? Do I need equipment for this stuff? If I do require gear what do I need to get, how do I choose, what’s minimal? What is a safe way to find my “max lift”? Etc. I would find it useful if these kinds of workouts were prefaced with their end-goal in mind: general wellness? To bulk specific areas? To maximize real strength? To have trim and endurance strength? To increase resting metabolic burn? Personally, I want to lose body fat, decrease body aches/pains, and make my brain sharper with minimal investment of time. I know strength training is a key component of this goal. But that’s about it. When I look into strength training, it often seems the advice is focused on strength enthusiasts, which is not me. Older newbie dripping my toe into the water, I’ll listen!
  - krrrh 5y ago
    5/3/1 is primarily a strength program, but it will definitely benefit general wellness and resting metabolic burn. In terms of barbell-oriented strength programs, 5/3/1 is a good program to do after you've mastered the basics and started to plateau with something like Starting Strength [0] or Stronglifts 5x5 [1]. Those two programs take advantage of the linear gains that are possible for people in their first year of training, and 5/3/1 is a methodical approach to continuing to improve strength when simply adding 5lbs to the bar every workout stops working. Starting Strength is a great book for understanding the principles and benefits of barbell lifting (and the videos from the old DVD are very good). The introductory essay is considered to be one of the best summations of strength training and its benefits. A lot of people believe that they aren't interested in strength training because they don't feel attracted to the extreme manifestations of the sport, but then discover that it delivers mental health and brain sharpening benefits in ways that they didn't expect. All of the programs I mentioned are built around the core barbell lifts, which are squat, deadlift, shoulder press, bench press, cleans, and rows. [0] https://startingstrength.com/about https://startingstrength.com/about [1] https://stronglifts.com/5x5/ https://stronglifts.com/5x5/

yeswecatan 5y ago

Go on...

zigzaggy 5y ago

I started with a trainer one year ago next week, doing 2 days per week with him and one day of "plyometric" drop-set/super-sets (which seems to be a fancy way of saying workout almost to failure). Total time investment? 30 minutes, 3 times per week. My entire physique has changed, including greatly increased muscle mass, energy levels, and stamina to do whatever physical activity. I've also dropped 30 pounds and have completely eliminated back problems.

haskellandchill 5y ago
What's the routine :)
michaelmcdonald 5y ago
I, likewise, would be VERY interested to know more. Time is a precious commodity and anything to maximize the gains for the time spent would be appreciated!
- float4 5y ago
  Virtually everyone will tell you to just do Starting Strength or Stronglifts 5x5. Both are fine, both require 3 workouts a week of ~45 minutes each. If you're willing to monitor your diet a bit and stick to the program, then you'll truly see amazing gains in a year.
- seventhtiger 5y ago
  I can attest to Stronglifts 5x5, which takes only 45 minutes 3x a week, and can keep you going for 6 months with amazing results. Pure strength weight lifting has the biggest impact on health out of any fitness activity I've ever tried. One thing to note as with all lifting especially squats, depending on age, DOMS may be severe. The program starts as light as possible but even that may be too much. If starting from a very sedentary lifestyle it's probably best to start with a couple of weeks of cardio and light movement before lifting.
sitesuniverse 5y ago
Sounds like there's some interest in this routine... If only there was a database you could submit it to..... ;)