Murdo pfp
Murdo
@murdo
I’m really struggling to gain upper body strength for climbing, even by lifting weights for 10-20 minutes every day and upping protein intake. Anyone got tips for building strength quickly? Do I want more reps or more weight? Is there something in my diet I should make sure I cut or include?
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Murdo pfp
Murdo
@murdo
After all this discussion, I did the smallest first step I could last night and did 5x5s of lat pulldowns, bench press, cable rope curls, and leg raises. It’s a start - thanks all!
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dec pfp
dec
@dec
how long you been climbing? if not so long, then climbing more is the best thing you can do + a small amount of finger boarding. If at least a year then maybe consider getting a plan from https://latticetraining.com. Really detailed personalised plans. So stoked to see the climbing maxis on FC!
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Les Greys pfp
Les Greys
@les
Recommend fingerboards, pull up boards, etc. Like these. https://i.imgur.com/fxmmjvk.jpg
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Varun Srinivasan pfp
Varun Srinivasan
@v
whats your routine and how much are you lifting rn?
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Harry pfp
Harry
@nicholls
More weight, fewer reps. If that doesn’t help, try eating more.
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Brenner pfp
Brenner
@brenner.eth
https://stronglifts.com/
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Gunnar Magnus pfp
Gunnar Magnus
@gunnar
Esp for rocklimbing this is a matter of endurance strength. Try slowing down your reps and focusing on the eccentric movements, especially with pullups. Doing slow negatives on those will definitely build strength
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Jonny Mack pfp
Jonny Mack
@nonlinear.eth
read ‘training for climbing’ by eric horst, lots of good info
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Dan pfp
Dan
@dberg
Lifting every day might be over doing it, the body needs time to recover. A couple training routines I (very roughly) follow are https://www.youtube.com/watch?v=IHHEKcfVIsg&t=1276s (less weights, more pullups) and https://www.youtube.com/watch?v=qkhYCgJ65lg&t=560s (deadlift, bench, etc.)
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Ben - [C/x] pfp
Ben - [C/x]
@benersing
Pushups and dips. Ideally in interspersed sets, with at least 1x to failure every few days.
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osama pfp
osama
@osama
active recover for a week. sleep well and check nutrition same week. then switch to push/pull from upper/lower and pick up whatever program makes sense. progressively load to fail
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CHIC pfp
CHIC
@chicbangs.eth
Mobility training & fascia work!
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Integrated Kyle e/acc pfp
Integrated Kyle e/acc
@kylesamani
aim for .75 g of protein per KG of body weight per day consume protein in 30-40g increments
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Sara pfp
Sara
@sara
Frazerfitness.com. Been working with Todd remotely for years. He’s great.
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RedVan pfp
RedVan
@redvan27
Gonna suggest just going ham on pull-ups/ chin ups. If you can’t do those look up progressions. Once you can do 10 comfortably, start doing extended/controlled eccentric and concentric phases I.e. 10 second rep, then 20 sec. etc. good luck, do something every day.
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Dan Kenney 💜 pfp
Dan Kenney 💜
@dankenney.eth
This got me stronger faster than other workouts. https://stronglifts.com/5x5/
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Payam Safa pfp
Payam Safa
@payam
Heavier weights with lower reps (6-8 reps) is what builds strength.
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timdaub pfp
timdaub
@timdaub.eth
Freestyle swimming
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miguelito pfp
miguelito
@mc
Pavel Tsatsouline’s “grease the groove” Do 5-10 push-ups / 1-3 pull-ups each time you walk through the door to your kitchen (or some such trigger)
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