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This is one of the best fitness articles I've read. Of course, that's me suffering from confirmation bias, because in 3 years of being on a health kick, I came

by malbs 14y ago

This is one of the best fitness articles I've read. Of course, that's me suffering from confirmation bias, because in 3 years of being on a health kick, I came to the same conclusions after talking to various people with a similar interest. My progression went:- Cycling -> Running -> Machines -> Body Weight Exercises -> Discovering Rippetoe/SS -> Barbell (Power Rack) The barbell is the king, and the great thing is in my gym it's always (95%) free. Everyone is on the cable machines. Now I try and get all my friends and family doing some sort of 3x5/SS program because it. just. works. I even have my daughters doing it!

joshschreuder 14y ago
That's good to hear. I've only recently started working out, and started on free weights with a Power Rack and Barbell (doing Stronglifts). Glad I'm not partially wasting my time, and going onto the good stuff!
- malbs 14y ago
  I use google docs to track everything, I have 3 years of daily weight measurements, keep a track of my lifts, keep notes on everything.. http://www.arcturus.com.au/sean/weekly_weight_2010.png http://www.arcturus.com.au/sean/weekly_weight_2010.png http://www.arcturus.com.au/sean/weekly_weight_2011.png http://www.arcturus.com.au/sean/weekly_weight_2011.png http://www.arcturus.com.au/sean/chart_latest.png http://www.arcturus.com.au/sean/chart_latest.png Large gain of 5+ kilos this year - trying to get squat past 140kg, hah. Playing rugby next year. The biggest key is keeping a record. Doesn't really matter what you do, as long as you log it. Good luck!
  - joshschreuder 14y ago
    Great stuff! I have a wireless scale from Withings that logs my weight for me, and I try to stand on it every day or two. I think I should get a tape measure and start tracking that too.
- malbs 14y ago
  Last comments! What I really regret not doing, was taking a daily photo.. I do have a couple of photos (by luck, not by planning), Also, get a tape measure! starting point, began cycling to work about 2 weeks after this photo was taken (~118 kg, ouch) http://www.arcturus.com.au/sean/2009-09-15.jpg http://www.arcturus.com.au/sean/2009-09-15.jpg 6 months later with riding every day and body weight exercises (~97kg) http://www.arcturus.com.au/sean/2010-03-22.jpg http://www.arcturus.com.au/sean/2010-03-22.jpg I would highly recommend taking some photos, because you don't notice changes yourself, everyone else does. :)
  - joshschreuder 14y ago
    Great stuff mate! SL says do front, back, side photos every 2 weeks, which I've been doing, but haven't been doing measurements. Think I'll start on that too. One of the fun things about working out is it appeals to my love of keeping and viewing personal statistics :)
dredmorbius 14y ago
Not an identical progression, but pretty close. And while we're talking about cycling, you're familiar with the bone-loss issues (which if you're lifting you're addressing nicely)? http://articles.latimes.com/2009/feb/16/health/he-cycling16 http://articles.latimes.com/2009/feb/16/health/he-cycling16
- malbs 14y ago
  Thanks for the link, good article that I shall pass on to some of my "cycling only" buddies.
eru 14y ago
Once you get reasonable strong with the barbell, bodyweight exercises become more fun, too. Get some gymnastic rings some day. Even if you just do dips and pull ups in them, they will be worth their small purchasing price.
frooxie 14y ago
I've never tried a barbell, partly because people seem to have someone helping out when they use it. Would you recommend using one alone, or should I stick to dumbbells to avoid possible injuries?
- malbs 14y ago
  I would recommend using one alone, because I do it all the time. Survivor bias! ;) With SS/Stronglifts/Whatever, you begin with an empty bar, (or no bar if you can't squat at all), so the weight doesn't start out being something you need any genuine assistance with. With the power rack you have the safety pins. You adjust the safety pins to be at a point where if you are in the bottom of the squat, and you can't return to standing position, you just drop the bar off your back onto the pins (or lower it onto the pins) With the bench press it's the same thing - you set the pins so they're below your lowest point in the bench press (bar touching sternum), but slightly above your neck level (I'm lucky in terms of bench / safety pin positioning, it's perfect for me) - when I fail a bench press, or can't push it off, I just let it hit the pins and slide out from underneath the bar. Youtube example of what I'm talking about: http://www.youtube.com/watch?v=pCOo3RtKu1E#t=59s http://www.youtube.com/watch?v=pCOo3RtKu1E#t=59s If you don't have access to a power rack with safety pins I would not recommend doing the bench press without a spotter unless you back the weight off to something you will always confidently re-rack safely. However a spotter with the squat is a recipe for ruin, best to just rely on the pins. Supposedly designed to handle 200kg+ dropped on them from 4+ft. Hopefully your gym hasn't bought a cheap shitty rack! The thing I've come close to injuring myself the most with is the press. I was arching my back too much and putting a lot of pressure on my lower back - trick is to keep stomach tight when doing the press. Something I wasn't doing.
- debacle 14y ago
  Dumbbells are definitely safer if you need to drop the weights and don't have a rack, but I find certain lifts (power cleans mostly) put stress on my elbows if I'm not using a bar.

by malbs 14y ago

joshschreuder 14y ago

That's good to hear. I've only recently started working out, and started on free weights with a Power Rack and Barbell (doing Stronglifts). Glad I'm not partially wasting my time, and going onto the good stuff!

malbs 14y ago
I use google docs to track everything, I have 3 years of daily weight measurements, keep a track of my lifts, keep notes on everything.. http://www.arcturus.com.au/sean/weekly_weight_2010.png http://www.arcturus.com.au/sean/weekly_weight_2010.png http://www.arcturus.com.au/sean/weekly_weight_2011.png http://www.arcturus.com.au/sean/weekly_weight_2011.png http://www.arcturus.com.au/sean/chart_latest.png http://www.arcturus.com.au/sean/chart_latest.png Large gain of 5+ kilos this year - trying to get squat past 140kg, hah. Playing rugby next year. The biggest key is keeping a record. Doesn't really matter what you do, as long as you log it. Good luck!
- joshschreuder 14y ago
  Great stuff! I have a wireless scale from Withings that logs my weight for me, and I try to stand on it every day or two. I think I should get a tape measure and start tracking that too.
malbs 14y ago
Last comments! What I really regret not doing, was taking a daily photo.. I do have a couple of photos (by luck, not by planning), Also, get a tape measure! starting point, began cycling to work about 2 weeks after this photo was taken (~118 kg, ouch) http://www.arcturus.com.au/sean/2009-09-15.jpg http://www.arcturus.com.au/sean/2009-09-15.jpg 6 months later with riding every day and body weight exercises (~97kg) http://www.arcturus.com.au/sean/2010-03-22.jpg http://www.arcturus.com.au/sean/2010-03-22.jpg I would highly recommend taking some photos, because you don't notice changes yourself, everyone else does. :)
- joshschreuder 14y ago
  Great stuff mate! SL says do front, back, side photos every 2 weeks, which I've been doing, but haven't been doing measurements. Think I'll start on that too. One of the fun things about working out is it appeals to my love of keeping and viewing personal statistics :)

dredmorbius 14y ago

Not an identical progression, but pretty close. And while we're talking about cycling, you're familiar with the bone-loss issues (which if you're lifting you're addressing nicely)? http://articles.latimes.com/2009/feb/16/health/he-cycling16 http://articles.latimes.com/2009/feb/16/health/he-cycling16

malbs 14y ago
Thanks for the link, good article that I shall pass on to some of my "cycling only" buddies.

eru 14y ago

Once you get reasonable strong with the barbell, bodyweight exercises become more fun, too. Get some gymnastic rings some day. Even if you just do dips and pull ups in them, they will be worth their small purchasing price.

frooxie 14y ago

I've never tried a barbell, partly because people seem to have someone helping out when they use it. Would you recommend using one alone, or should I stick to dumbbells to avoid possible injuries?

malbs 14y ago
I would recommend using one alone, because I do it all the time. Survivor bias! ;) With SS/Stronglifts/Whatever, you begin with an empty bar, (or no bar if you can't squat at all), so the weight doesn't start out being something you need any genuine assistance with. With the power rack you have the safety pins. You adjust the safety pins to be at a point where if you are in the bottom of the squat, and you can't return to standing position, you just drop the bar off your back onto the pins (or lower it onto the pins) With the bench press it's the same thing - you set the pins so they're below your lowest point in the bench press (bar touching sternum), but slightly above your neck level (I'm lucky in terms of bench / safety pin positioning, it's perfect for me) - when I fail a bench press, or can't push it off, I just let it hit the pins and slide out from underneath the bar. Youtube example of what I'm talking about: http://www.youtube.com/watch?v=pCOo3RtKu1E#t=59s http://www.youtube.com/watch?v=pCOo3RtKu1E#t=59s If you don't have access to a power rack with safety pins I would not recommend doing the bench press without a spotter unless you back the weight off to something you will always confidently re-rack safely. However a spotter with the squat is a recipe for ruin, best to just rely on the pins. Supposedly designed to handle 200kg+ dropped on them from 4+ft. Hopefully your gym hasn't bought a cheap shitty rack! The thing I've come close to injuring myself the most with is the press. I was arching my back too much and putting a lot of pressure on my lower back - trick is to keep stomach tight when doing the press. Something I wasn't doing.
debacle 14y ago
Dumbbells are definitely safer if you need to drop the weights and don't have a rack, but I find certain lifts (power cleans mostly) put stress on my elbows if I'm not using a bar.