Only time I lift weights is when I have to take a piss...

That's funny, the only time I lift weights is also when you have to take a piss.


Ya, I'm confused too.

If you're determined to build your pecs, you may want to think about dips as that could have have some cross over to manteling.

I became a better climber when I pretty much stopped lifting weights and applied the time/energy I would have spent lifting, climbing. I still do some some push ups and dips, which seems to maintain muscle mass--that's probably a bad thing but some habits are hard to break.

If I could live my life over, I probably wouldn't have spent nearly as much time weight-lifting as I did, and I certainly wouldn't recommend anything other than the old do-a-little-work-for-antagonistic-muscles-to-avoid-huge-imbalances if you want to improve your climbing.

To be honest, I just personally feel I have shit chest genetics as when I did work out, that was by far the hardest area to gain size in. Now I'm starting to look a little silly that my shoulders are gaining great size from rock climbing. I would like to square out my chest and also work my legs and triceps which get neglected.

Chest and tris I'm thinking

incline/flat bench cable pullovers, incline flys, dips, tricep extension

If that is your normal chest routine, then that explains why you've never made good gains. You need to do some type of compound movement, e.g., bench press. Incline press puts less stress on your rotator cuff. Any type of press will also work your triceps.

Of course, none of this has much of anything to do with climbing.

Also skip all the squats and that shit. Instead kill two birds with one stone. Do a true nordic ski machine with the incline high, to develop your leg size and strength while also improving cardio and leg endurance.

If that is your normal chest routine, then that explains why you've never made good gains. You need to do some type of compound movement, e.g., bench press. Incline press puts less stress on your rotator cuff. Any type of press will also work your triceps.

Of course, none of this has much of anything to do with climbing.

This is a subtle point, but I think he meant to say that he will do incline and flat bench presses, not incline and flat bench pullovers, and he just forgot a comma.
Here is my reasoning:
note he just wrote incline flys, not incline bench flys.
Therefore, when he uses bench, he probably means bench press, which is not uncommon terminology.

Your weight and lifting abilities would help to give you advice on chest and tri workouts. Also skip all the squats and that shit. Instead kill two birds with one stone. Do a true nordic ski machine with the incline high, to develop your leg size and strength while also improving cardio and leg endurance.

Right, cause it's totally possible to train SIZE AND STRENGTH while you simultaneously train ENDURANCE in the same muscle group.

Right, cause it's totally possible to train SIZE AND STRENGTH while you simultaneously train ENDURANCE in the same muscle group.

as i've gotten more and more into climbing, i keep cutting down on lifting weights. I aim for 4 climbing days per week, and only one lifting day which consists of:

squats (4-5 working sets; front or back squats)
clean and press (3-4 working sets), and
incline or flat bench (3-4 working sets)

one hour per week, all hard compound lifts. DONE. isolation exercises pale in comparison. lift like an athlete, not like a bodybuilder, eh? Arms day is for weenies.

Like most people, sat/sun are my outdoor climbing days, so i try to put the lifting in the middle of the week so i'm fully recovered by saturday.

and squats are one of the best exercise out there for total body strength...don't drop 'em from your routine.

Wow, your a complete fucking moron. You should just stick with paying for girls at "The Ranch".

Wow, your a complete fucking moron. You should just stick with paying for girls at "The Ranch".

I hear Aerili does that all the time

Yeah, I don't know shit, I'm a "Crossfitter". Shut the FUCK UP! You don't know me. I played running back in high school at 5'8 210, so I believe I know how to lift for size and strength.

Tactix I'll give you some advice but, as usually the morons who "Think they know everyhting", will no doubt chime in. I'll tell you what worked for me when I was lifting but, people are different so I can't say it will help but hopefully get you in the right direction.

Chest and Tris.

Bench: 3 sets. first set 10 easy reps. Second a weight at around 6-8 reps. Third Max. Stick at that max weight until you can do 3 reps (without really struggling) Then once you can do that add 20 pounds. Say you ORM at 315, once you can do that comfortable 3 times try 335 and the so on.

Incline: same as bench

Close grip: 3 sets, 10,6,4

Flys: Best on the machine, 3 sets, first 10, then 4-8 for last 2 sets.

Dips: 2 sets chest forward until failure, the 2 sets chest back 2 sets until failure (for the tris this is probably the best exercise.)

Pushdowns: 3, sets.

Shrugs: 3 sets, 10,8,6.

Switch up some of the exercises once an awhile. Try kickbacks, skull crushers overhead and military presses. Also for one week every month, do lighter weight and higher reps in the 12-20 range.

Bulky legs are annoying, but here are the exercises.

Squats: 4 sets, 10,8,6,4. Go deep, at least parallel but aim past that, almost as if trying to touch your ass on the floor.

Hack Squats: I did these facing the padding of the machine to really hit the quads. 4 sets, 10,8,6,10.

90 Degree Leg Press. 3 sets, 10,8,6.

Extensions: 3 sets, 10,8,6.

Leg Curls: 3 set 10,8,8.

Seated Calf Rises: 4 sets, 10,8,6,12.

Standing Calf Rises: 3 sets, 10,6,12.

I would advise aganist lunges, they can easily cause problems.

Hope this helps. Good Luck on your goals.

Um, I'd like to see Aerili pay for girls at "The Ranch". Usually though, girls get dances free at strip joints.

Look, if you're going to snap at everyone here who has forgotten more than you've ever known -- which, I suspect, is a very long list in your case -- this is going to be a bumpy ride for you, and, I'll be honest, you'll probably wind up looking like a complete fucking moron in the process.

No, I just have a problem with assholes who act and think that they have a PHD in every aspect of life. Lastly, your in no position to question intelligence, you have over 15,000 posts. Maybe, you might want to try and get out in the real world and gain some knowledge in common sense.

No, I just have a problem with assholes who act and think that they have a PHD in every aspect of life. Lastly, your in no position to question intelligence, you have over 15,000 posts. Maybe, you might want to try and get out in the real world and gain some knowledge in common sense.

Fuck you Zeke, no, double fuck you.

No, she didn't act like she had a Ph.D. in every aspect of life, she actually acted like she had knowledge in a subject she has a lot of knowledge in. YOUR right though, I am in no position to question YOUR intelligence. It speaks entirely for itself. Touting your pathetic post count as a moral victory is lame, but the fact you probably can't even climb worth a shit with all your lifting is recompense enough for me...

Yeah, she has a "LOT" of experience being a man and gaining muscle mass as a man. What is your basis for which she has all this insightful info on the subject? Are you implying that by "a lot of knowledge" as you put it, she is a man?

If by man you mean a degree in Exercise Physiology and years of experience training all sorts of people, including men, then yes, she's a man. In fact, she probably taught the people who taught the classes that your trainer from H.S. football got the notes from once. To put it in perspective.

So whether or not she's the man, she definitely owns your ass.

And fuck you zeke, if you go 3 times on this one, I'll cut you.

Wow, your a complete fucking moron. You should just stick with paying for girls at "The Ranch".

She's the one who says you can't gain size and strength while also increasing endurance. Yeah that degree bought her a shit load of useful information. Why don't you ask a someone who is older than a 25 year old just out of school, with proven research and ask them.

My 20 years of experience are nothing compared to her degree reading old text books, which the information has dramatically changed and continues to change daily.

You are also a moron, a dick, and should try not frequenting your computer so much.

You don't know me. I played running back in high school at 5'8 210, so I believe I know how to lift for size and strength.

Aside from the fact that I never have to pay for sex, T.V., what kind of exercise science research and application did you develop in the fucking moron-ville they call your head?

(I figured that last paragraph was apt to be in language you understand.)



Firstly, it is true you cannot gain size, strength and endurance all while doing the exact same kind of exercise (i.e. stuff like your Nordic trek recommendation).

Secondly, I LOVE IT when people think I'm 25 and apparently just out of school! I am soooo flattered!!! So much so that I don't think I will burst your bubble with reality.



But actually, Mr. Velocity, this quote is truly the best of the bunch.

Why, you ask?

Well, aside from the fact that you think theoretical study has absolutely nothing to do with practical application (regardless of the marvels of science and techology all around you), it just makes me laugh that you actually believe the workout you posted is somehow....hmmm....NEW, PROVEN TO GIVE THE IDEAL RESULTS, or even remotely CUTTING EDGE.

I mean, really, your workout based on h.s. football training from 20 years ago? Cause your knock-me-out training format has been used for that long (and more). But I can tell you, ain't no one in my "qualified, degreed" training studio (where we do train athletes....where men even let ME train THEM to gain MUSCLE! craziness, huh!!) would ask people to pay them for that kind of laymen/noob workout.

I'm very curious and have a question to ask. What size is that stick up your ass?

Please tell me, when does having a degree make "you" a qualified expert?

i bet your team would have won state if coach would have put you in that game.

have you ever tried to throw a football over that mountain? i bet you could.

thanks for the info Uncle Rico.

Edited to add: sidepull, your prediction has been fulfilled. What were the odds?! So glad I could help

We also need some way to make us look official, like we got all the answers.

We need like some name tags with our picture on it, all laminated and what not. I mean, we gotta look legit man.

Squats, when done properly, are one of the best exercises you can do. It works your entire body. It also gives you great core strength (balance 300 pounds on your shoulders?) which is very applicable to climbing.

It would be stupid of me not to do squats. Unless I had a bad back or a bad knee problem

so many fitness noobs on here.. you derive power from your legs, yeah squats will definitely hurt your climbing!

My 20 years of experience are nothing compared to her degree reading old text books, which the information [sic] has dramatically changed and continues to change daily.

....
But I'm curious, when did I say this was the "New and Cutting edge workout"?

Please tell me, when does having a degree make "you" a qualified expert?

To be read as an awards speech:

Wow! I can't, I mean I'm just, *sniff*, there are so many people I need to thank. To the OP, I always believed in you man. To Terminal Velocity - you've done so much for me, you've been my inspiration. To Aerili, we've been through so much together. I'm really really really proud of this thread and I'd like to thank the Academy for selecting it. Thank you!

[followed by a "which way off stage? oh that way" walk off stage escorted by two 7 foot tall models in 8" heels making me look like Papa Smurf (you know, because boulderers are shirtless and wear beanies)].

you're born with all the brain cells you'll have

What's your climbing level?

Jay

serpico (if I'm not mistaken) is a proponent of (some) strength training for rock climbers.

so many fitness noobs on here.. you derive power from your legs, yeah squats will definitely hurt your climbing!

Keeping your thoughts gathered isn't your strong suit, sir.




It's not just my degree that makes me one.

Maybe it's not your fault education never 'took' with you.

But please, feel free to have the last gibberish.

I'm still wondering what makes you an expert. That's all I want to know.

She's well educated in the field of sports performance enhancement, has been doing it for years (probably since you first spanked your monkey to the lingerie section of the Sear's Catalog,) keeps current on the scientific literature, and is capable of critical thinking.

Oh, and she can form a coherent thought, something you seem unable or unwilling to do.

A well educated man/woman realizes that nobody (himself/herself included) is an expert, but a student for life.

Says the guy asking for advice.

A well educated man/woman realizes that nobody (himself/herself included) is an expert, but a student troll for life.

What's your climbing level?

Jay

She's well educated in the field of sports performance enhancement, has been doing it for years (probably since you first spanked your monkey to the lingerie section of the Sear's Catalog,) keeps current on the scientific literature, and is capable of critical thinking.

That has nothing to do with this thread. But I climb v5, 5.10 indoor. And that's probably lower than what I can climb seeing as gyms outside new york are much easier to climb in. I've been climbing for 5 months now

Quoted for posterity.

Jay

There seems to be a lot of miss communication on this website.

From what I have seen, people either lift or climb. Not both (unless they are not serious about one)

Quoted for posterity.

Jay

Tactix, it is surprising that the following fact isn't obvious to you: Your climbing performance can be limited by having too much muscle mass on your body. If you want to pull hard, it is better to be shaped like Adam Ondra than the Rock.

I guess, in your worldview, all jockeys should bulk up and get big. After all, they can pull harder on the reins if they have bigger lats, right?

Just look at how limited he is by those skinny, weak legs:

http://www.youtube.com/watch?v=rrc2JKEc_bs

Take a hint from that, you clueless twit.

Jay

Dude, if you want to be big and climb a little less hard, fine by me. What people are reacting to is your incredulity that doing squats could limit your climbing performance.

Some strength training for some rock climbers, I think the majority of climbers don't have the time to prioritise the climbing and fit strength/conditioning sessions in - climbing must come first.
For me I like the idea of having my crag time completely devoted to quality movement and then working on the strength component later using weights, floor work, fingerboards, and system boards.
Using this approach I've upped my bouldering grade 2-3 grades over the last 2yrs, which at 41 and after nearly 20yrs of climbing is I think a reasonable improvement, and I think I've got at least another grade in me...

So how much do you bench?

Care to explain why squats are bad for climbing?

Serpico,

I don't want to tarnish this thread with "sense" so would you mind posting more details in a new thread?

I'm surprised such and old douche like yourself can't learn to stay out of threads you don't belong in.

http://www.rockclimbing.com/...pe_s_Core_23497.html
but thanks dad!

Sorry, Child. I'll stay out of your the rest of your thread. Let me know if you want to know how to climb 5.13, you know, like I do.

Jay

Sorry, Child. I'll stay out of your the rest of your thread. Let me know if you want to know how to climb 5.13, you know, like I do.

Jay

So wait a minute Jay, is your ascent log not up to date...I don't see any 13's in there?

sorry to interrupt the pissing match going on here, but i've got some questions.

(generalizing a bit here) Most people who practice or train people for "skill sports" have rejected the notion that lifting weights necessarily makes you overly bulky, inflexible, and slow. Even people who participate in sports where weight matters and players should be lean and mean (i.e. wrestling, boxing, other martial arts) see value in strength training. What makes climbing inherently different?

All other things being equal (movement skills, athletic attributes, mental game), won't the physically stronger climber climb harder?

For those who discourage strength training for climbing, is your opinion based on the idea that strength training itself is bad for climbing, or on the idea that one will have to sacrifice climbing time (or recovery time) to train strength?

Lifting weights is not specific to climbing.

There is no workout that I know of that even remotely simulates climbing's use of the forearms.

When you are climbing, you fall because your forearms give out.

Your forearms give out because they are stressed. The more you weigh, the more they are stressed.

No. The climber with better technique and greater muscle endurance will climb harder.