Hello ISTizens! I have been bouldering in my rock climbing gym regularly twice a week for the past 2 months! It's been a lot of fun, I was thinking of incorporating muscle training to it while I am here?
I've never been to the gym or followed any training/diet program before, so I'm a complete beginner.
Any tips? Cheers!
Deadlifting helps an incredible amount with grip and building tension in your body for hard moves. Weighted pull-ups and planks obviously, dips to prevent elbow injuries, some db shoulder press for stability. And max weight hang protocol for climbing-specific grip strength. I originally got into weights so that I could climb harder problems. These are the things that helped.
You don't need any lifting to increase your climbing ability
All strength work can be done on the wall : no foot boulders & 3 seconds hold lock off. The rest can be done on a hangboard & campus board
this is from my own experience and i dont claim it is the best or optimal or whatever but it has yielded decent, injury free results for a while so it may be a good place for you to start. assuming you boulder twice a week, you should be able to fit 3 other days of exercise in there no problem, expecially if youre a young man.
Upper Lower split with the upper focused on bodyweight/weighted bodyweight movements. you do 2 upper days and 1 lower day a week.
4 movements on upper body days (vertical push pull, horizontal push pull), your choice. lower days are squats or front squats with 2 high rep accessory movements for secondary mover muscles. and abs every day 3 types of various movement patterns, 3 sets each.
i like to make the upper days to alternate between higher rep and lower rep just because.
im able to do all this and still run, cycle, swim multiple times a week so you should have no problem.
i want to add that you should absolutely be doing some unilateral pulling work because you will eventually get an imbalance climbing. its just the nature of the movement.
I'd stop climbing
Pretty much just do leg exercises so your body doesn't turn out disproportionate. You can also do chest/core but legs under weight stress is pretty useful don't want to pull something when you try to dyno that v4
Squats
Split let squats
Bulgarian squats
Single leg RDLs
Glute ham raises
Calf raises
Also I'd recommend finding another sport/physical activity to do because if this becomes a 2-3x a week routine for you your joints aren't going to keep up (unless you are like 13 years old. I tried around age 18 and I still got fucked up). Maybe try running/swimming/Judo/cycling.
No I mean it seriously the tendon sheathes in your fingers will get fucked up if you go too hard and it's hard for them to recover.
climbing is insane for the core. One day of going to the climbing gym with a friend and the next day my whole stomach hurt with DOMS when I sneezed or coughed. That may have been more from the vertical wall than the bouldering though idk
OP here! Thanks! Anything about dieting? I see my friend drinking a protein shake after each session!
1 gram protein per lb bodyweight. Find out your base metabolic rate by putting your stats in an online calculator. You need calories to build muscle so eat a slight surplus but you'll have to cut off the fat eventually by going in a deficit.
I imagine the strength to weight ratio is a huge deal in climbing so you ideally want as little bodyfat % as possible. There are calculators online that can give you an estimate but that aren't entirely accurate.
>protein shakes
I don't recommend it. Over-recovering your muscles will stress your joints/tendons out as you'll start sending too hard. Just get some amino acid supplements beforehand (I like watermelon flavor).
rock climbing? more like cock climbing!
bump
Source. Now.
Rock climbing is an incredible workout, but the gyms are always filled with the most annoying, virtuous onions boys and all the girls are in the middle of their lesbian phases.
Rock climbing is based af. Once I transitioned to outdoor lead climbing I basically stopped deadlifting. Nothing can work your hands and back like scaling 100 feet of rock
>Do a lot of slope grips on Monday and Thursday
>Do some pullups off the stairs at my mom's place on the Easter Sunday
>pain in tendons of left arm
>I can still feel it somewhat and don't want to aggregate it
How much longer until I can get back to climbing? I don't even lift at the moment because I'm afraid of prolonging my recovery. I can't fucking live like this.
I meant aggravate, of course.
eat and sleep a lot. Don't bother stretching but don't avoid using your hands. Active recovery and all that.
Drink lots of water and massage your arm/get a sports massage
Did my first V6 the other day. Keep it up boys
I recently got a hand job from a girl that climbs v11 and I’ve gotta say, goddamn I love tomboys, but now I’m really questioning if I don’t physically need a more feminine girl. Proficient, rough handed, climber girl hand jobs, while amazing really moves away from the softness and sensuality that a hand job should involve. As a matter of fact, my newfound theory is that the quality of the hand job might perhaps be inherently tied to the overall quality of the girl. After all, be as rough edged and masculine as you want, either way your mouth and or pussy is really just a wet hole. Looking at hand jobs however, the subtle differences in the softness of their hands and grip really reveal a lot about a girl. As much as we all love tomboys it’s important to remember that the attraction stems from masculine traits in a feminine form, perhaps the rough callused hand and shaft crushing grip of a climber girl strays too far from the femininity that is required. And if so the question would be where do you find a girl tomboyish enough to escape from the insufferable nature of women, and yet soft enough to sate man’s inherent appetite for femininity. Climbing gyms might not be the right place to look, at least if the girl in question can reliably climb a v4 or higher.
that's what latex gloves are for ᶘ ͡°ᴥ͡°ᶅ
Hangboard stuff is apparently the most important
Calling it bouldering is retard and you're a retarded pretentious gay retard.
thats what its called and youre dumb as fuck
Shut the fuck up you pretentious cock sucking gay
It's only called that by pretentious moron gays like you.
rock climbing
>straps, harnesses, cables, high walls, long routes
bouldering
>no straps or harnesses, low walls, short routes
No shut the fuck up retard.
Rock climbing without straps is called free climbing.
There is bouldering, top rope climbing, sport/lead climbing, aid/trad climbing (nuts/cams), ice climbing, deep water soloing, free soloing, scrambling (various grading systems), drytooling, Via Ferrata if you're European, big wall climbing
Why are you such a triggered autist?