(1) How do I get started?

• https://thefitness.wiki/

(2) Should I bulk, cut, or recomposition?

• https://rippedbody.com/cut-or-bulk/

• Note that recomp only works to a certain degree for some folks: newbies, "lazy" trainees still stuck in newbie gains phase, detrainees (people who haven't lifted in months/years), and/or overweight/obese people.

(3) Where can I find some good [free] programs?

• Lift Vault via Google Sheets
• BoostCamp App

Recommendations

• a) r/fitness Basic Beginner Program
• b) Greyskull LP, GZCLP, 531 for Beginners, Strong Curves Bootyful Beginnings
• Choose a training route between aesthetics and strength

Aesthetics / Bodybuilding Route

• c) 531 BBB, GZCL Jacked and Tan 2.0, Strong Curves Gluteal Goddess
• d) Mike Israetel 5 Week Hypertrophy Workout Routine, Joe Delaney 5 Day Full Body Split, PHUL, PHAT, Strong Curves Gorgeous Glutes
• e) Mike Israetel 5 Week Hypertrophy Workout Routine, Joe Delaney 5 Day Full Body Split, Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine, SBS Program Bundle - Hypertrophy

Strength / Powerlifting Route

• c) Reddit Metallicadpa 6 Day PPL, TSA 9 Week powerlifting program, BBM The Bridge, Jonnie Candito Linear Program, Ivysaur 4-4-8, SBS / Nuckols 28 Programs
• d) 531, Calgary Barbell 8/16 Week Program, Candito 6 Week Program, Sheiko, SBS Program Bundle - Original / RIR / RTF
• e) Candito 9 Week Squat Program / Advanced Bench Program / Deadlift Program, Sheiko, SBS Program Bundle - Original / RIR / RTF

Maintenance Route

• For anyone who wants to just maintain their strength / hypertrophy routine
• https://www.strongerbyscience.com/training-for-time-poor/

(4) How do I become successful?

• Focus on the fundamentals: consistency, hard work, good diet that fits your goals, plenty of sleep (9 hrs), knowing what programs to use and when to switch, and willing to learn from your mistakes.

(5) Is my brosplit / program good?

• Read the rules. We're not here to review your custom self-made program.

• If you're not sure if it's a good program, you shouldn't be following it. Follow a vetted program instead from someone reputable (e.g., kinesiology degree, CSCS background, and/or someone with happy clients) and you'll get great results.

(6) Is my form good? I'm scared of injuries.

• Form is overrated. Younger human bodies can adapt to loads quite well. It's not as if 'unoptimal' technique will directly lead to injuries.

• Lifting has less frequent and less severe injuries than other sports. That means most of the injuries sustained will be minor as long as you're not doing anything catastrophic way above your skill level way too frequently.

• As long as you've picked the right program for your progression level that takes into account your volume worked and you're not overestimating the amount of weight you can lift for that exercise, you're unlikely to get hurt. When in doubt, auto-regulate your weights in your workouts if you're not feeling up to par that the program is demanding that day.

(7) I can't deadlift (DL) at my gym! What should I do?

• Some options: go to a more serious gym that lets you deadlift or do other deadlift substitutions instead. If you're not powerlifting, you don't have to do deadlifts as long as you're doing some sort of hip hinge exercise to strengthen your lower back.

• Common substitution are Romanian deadlifts (RDLs), good mornings (GMs), hip thrusts, kettlebell swings, hyperextensions / back extensions / GHD raises / reverse hyperextensions, etc. Remember to go light on these and build up.

Weightlifting has today been confirmed on the programme of the Olympic Games Los Angeles 2028, following a vote of the International Olympic Committee (IOC) Session in Mumbai, India.

It comes after the IOC Executive Board and Olympic Programme Commission recommended the sport for inclusion as part of their discussions last week.

Today’s news protects the dreams and ambitions of millions of athletes around the world and provides much needed certainty for all stakeholders of the sport.

It reflects strong progress being made in governance and anti-doping reform under the leadership of the refreshed IWF Executive Board elected in June last year.

North Korea has agreed to open up to foreign visitors from anti-doping agencies to protect its sporting future, three months after the country was said by the United Nations to be "more isolated from the global community than ever before".

The decision, confirmed to insidethegames by global sports authorities and in person by North Korean team officials at the Hangzhou 2022 Asian Games, is effective immediately.

[...]

The most important meeting was with Mohammed Jalood, President of the International Weightlifting Federation (IWF).

Weightlifting, North Korea's number one sport in terms of international achievement, has far stricter anti-doping rules than others.

After a decision taken by the IWF Executive Board in June, nations that block the entry of independent foreign testers become ineligible for IWF competitions.

"We must ensure that our athletes can participate," said Songnam Jang, manager of the North Korea team that finished top of the weightlifting medals table in Hangzhou.

The North Korean Sports Ministry has written to the World Anti-Doping Agency (WADA), which said: "DPRK [Democratic People’s Republic of Korea] has now made provision for international testing authorities to be allowed entry into the DPRK for the purposes of sample collection."

North Korea has taken the decision to allow foreign anti-doping officials into the country following a motion from the IWF that would make it ineligible for them to compete ©Getty Images

North Korea has taken the decision to allow foreign anti-doping officials into the country following a motion from the IWF that would make it ineligible for them to compete ©Getty Images

The North Korean authorities confirmed to WADA that they would "provide the foreign Doping Control Officers with the best possible convenience".

"They can come, any time, we are open," said Jang.

"Some countries misunderstand our anti-doping controls, it is an unfortunate situation," he added.

"Our athletes are tested by our NADO [National Anti-Doping Agency].

"The testers arrive at any time, the athletes are tested without warning several times, blood and urine.

"Now they [testers from other countries] can come. If CHINADA (the Chinese Anti-Doping Agency) wants to come, if WADA wants to send people, we are open to them."

WADA confirmed that North Korea’s NADO "has been conducting testing, including on weightlifters, and sending the samples to a WADA-accredited laboratory outside the country for analysis".

A complication is that North Korea’s NADO is deemed "non-compliant" by WADA because of "non-conformities in implementing an effective testing programme".

Carrying out regular tests on its own athletes is one way to help overcome the "non-compliant" status, said a WADA spokesman.

[...]

Once the practicalities have been dealt with, North Korea will operate, for the first time, under the same anti-doping regime as other countries.

Its failure to do so in the past has led to strong claims of unfairness by, among others, the IWF Hall of Fame coach Paul Coffa from Australia, the Canadian Olympic champion Maude Charron, and Matt Sicchio, chief executive of USA Weightlifting.

The change will mean regular "unannounced out-of-competition testing" of its elite athletes by foreign independent testers, the International Testing Agency (ITA) confirmed.

The ITA carries out anti-doping procedures for several sports including weightlifting.

North Korea has won more Olympic medals in weightlifting, including five golds, than in any other sport.

[...]

Because of that absence, North Korea cannot qualify for Paris 2024, the IWF has stated.

Four weeks after making her international comeback, world champion weightlifter Tatiana Kashirina has been banned for eight years because a decision about a doping violation was overturned.

The five-time super-heavyweight world champion and multiple world record holder is suspended until 2031, and at the age of 32, her career is over.

Kashirina, a silver medallist at the London 2012 Olympic Games, posted the biggest total in the history of women’s weightlifting in 2014 when she made 348 kilograms at the International Weightlifting Federation (IWF) World Championships in Kazakhstan.

[...]

A month later, the World Anti-Doping Agency (WADA) also filed an appeal against the disciplinary committee’s decision.

Both appeals have been upheld by CAS and the ruling was officially announced by RUSADA on its website yesterday.

Kashirina's eight-year suspension began last Monday, RUSADA said. She will be 40 when it ends.

This Gender Identity Policy is applicable only to athletes competing in domestic, continental or international competitions hosted or sanctioned by International Weightlifting Federation (IWF).

[...]

III. Event Categories

Domestic events hosted by national federations should attempt to have the following categories, per their national federation’s gender identity policy. For Continental, Grand Prix, International, World competitions, IWF will adopt the following categories for competition. For the sake of clarity, this excludes university/collegiate events, which are subject to following FISU’s policy.

Women’s Events: * Events exclusively for athletes who identify as :

1. A cis-female athlete
2. Those who are assigned female at birth (may include Non-Binary, DSD, Intersex)
3. Those trans-female athletes who complete hormonal transition BEFORE Completion of puberty.

Men’s Events: * Events exclusively for athletes who identify as:

1. A cis-male athlete
2. Those who are assigned male at birth (may include Non-Binary, DSD, Intersex)
3. Those trans-male athletes who complete hormonal transition BEFORE completion of puberty

Open Gender Event: These events are for athletes of any non-cis gender, intersex, those identifying as a gender not congruent with their assigned birth gender, DSD athletes. Intersex and DSD athletes may require review from IWF Gender Committee prior to be allowed to compete in open category in order to make sure eligibility requirements are met. Cis-men and cis-women may not participate in Open Gender category.

*Athletes must comply with IOC/WADA doping control rules congruent for Men and Women athletes

Complaints by weightlifters about the unfairness of weigh-in regulations have led to a change in the rules by the International Weightlifting Federation (IWF).

Males and females of all ages will have to wear a weightlifting uniform when they weigh in, and any mention of the contentious word "undergarments" has been removed from the updated rules, which are effective immediately.

Nobody will be allowed to weigh in naked or bra-less, and there will now be an across-the-board allowance of 250 grammes for the uniform, which means any athlete who is over the weight limit for their category by 250g or less will be eligible to compete.

List of docs or media featuring WL:

• https://docs.google.com/spreadsheets/d/1rCieSwFPVAxMtRyN9Xi_Di4CqaIFkMG7uCaNb6FUkG0/

Let me know if I'm missing anything!

Updated as of June 2023.

Weightlifters taking part in the European and Asian Junior Championships over the next two weeks could be the first generation to take full advantage of a "reinvention" of the sport when they reach the peak of their careers.

New, simplified rules and new-format competitions will feature after the Paris 2024 Olympic Games if, as expected, members of the International Weightlifting Federation (IWF) approve a new vision for the sport.

Proposed changes in the IWF’s Strategic Plan would mean no more press-out controversies, fewer referees, new formats for competitions, and enhanced versions of those already on the calendar.

There would be more collaboration with newer strength sports such as CrossFit and other forms of functional fitness, better use of technology to improve presentation of events in the arena and on broadcast channels, and an all-round effort to change the image of weightlifting.

More than 250 stakeholders from inside and outside the governing body have played a part over the past three months in creating a roadmap for the future which will go to the vote at the next IWF Congress in Riyadh, Saudi Arabia in September.

Antonio Urso, the IWF’s general secretary, said weightlifting needs new rules to become simpler and more attractive to young athletes and spectators.

"My dream is to cancel the pressout, to make weightlifting simple - you lift the bar, or you don’t lift the bar," he said.

Small movements of the arm or elbow, or failure to keep arms fully locked, can lead to referees judging an attempt invalid when there is no infringement visible to the audience and, frequently, coaches and athletes too.

Security forces were called to the arena at Rio 2016 when there were protests after the Iranian super-heavyweight Behdad Salimi was denied a medal because of three pressout failures.

More recently, the American Mattie Rogers complained about a decision in this year’s Pan American Championships that could not be reviewed because video playback was not available.

Urso also said: "We must reduce the enormous number of referees and technical officials in a competition, which is especially important in youth competitions.

"Young athletes should enjoy it, not worry about the referees - if their lift is not quite perfect, it’s okay."

Nine members of a Steering Committee, including an independent adviser and representatives from an equipment manufacturer and a communications company, have drawn up the draft Strategic Plan after considering input from all parts of "the weightlifting family".

Attila Adamfi, representing the IWF Executive Board on the committee, said: "We should respect our traditions, and at the same time think outside the box and be open to new ideas.

"We should control the strength industry."

Forrester Osei, chair of the IWF Athletes Commission, welcomed "the idea of reinventing weightlifting, in a manner, to create a future pathway for our sport and help it to grow in a way that will benefit athletes."

Thoughts, Canadian WLers?

Is it when you've:

• Beat the Act 3 boss with all 4 characters?
• Beat the heart with all 4 characters?
• Beat A20 with all 4 characters?
• Completed every achievement?
• Others?

Barbells

• 416: 416 Fitness Equipment (ON)
• Apollo: Apollo Strength (AB)
• Bells of Steel: Bells of Steel (AB)
• DHS: Toronto WL (ON)
• Eleiko: Dotmar Fitness Equipment (ON), Viking Weightlifting (BC)
• FitGrit: FitGrit (ON)
• Home Grown Fitness: Home Grown Fitness (BC)
• Iron Bull: Iron Bull (QC)
• Iron House Fitness: Iron House Fitness (ON)
• Ivanko: DRVNshop (AB)
• Gorila: Gorila (QC)
• Lu Xiaojun: Impact Athletics (BC)
• Magma: Magma Fitness (ON)
• Maxum: Maxum Fitness (ON)
• Northern Fitness: Northern Fitness (ON)
• These Fists Fly: These Fists Fly (SK)
• Squat Racks Canada: Squat Racks Canada (AB)
• Unofive: Unofive (ON)
• XM: Treadmill Factory (AB, ON)
• York: Dotmar Fitness Equipment (ON), Gym Concepts (ON), xHockeyProducts.ca (ON), XTC Fitness (ON)

Bumper Plates

• 416: 416 Fitness Equipment (ON)
• American Barbell: XTC Fitness (ON)
• Axe: United Sport (AB)
• Bells of Steel: Bells of Steel (AB), Fitness Regina (SK)
• Eleiko: Dotmar Fitness Equipment (ON), Viking Weightlifting (BC)
• FitGrit: FitGrit (ON)
• Gorila: Gorila (QC)
• Hansu: HS Power Fitness (BC)
• Hi-Temp: Fitness Nutrition (QC), Fitness Regina (SK)
• Home Grown Fitness: Home Grown Fitness (BC)
• Ironax: 306 Fitness (SK)
• Iron Bull: Iron Bull (QC)
• Iron House Fitness: Iron House Fitness (ON)
• Lu Xiaojun: Impact Athletics (BC)
• Magma: Magma Fitness (ON)
• MD Buddy: Flaman Fitness (AB, BC, ON, SK), Fitness Regina (SK)
• Murph: Murph Fitness (QC)
• Maxum: Maxum Fitness (ON)
• Northern Fitness: Northern Fitness (AB)
• Progression: Flaman Fitness (AB, BC, ON, SK), United Sport (AB)
• Squat Racks Canada: Squat Racks Canada (AB)
• Unofive: Unofive (ON)
• Vice-Versus: Fitness Nutrition (QC)
• XM: 306 Fitness (SK), AKFit (ON), Fitness Nutrition (QC), Treadmill Factory (AB, ON)
• York Barbell: Fitness Nutrition (QC), Gym Concepts (ON), XTC Fitness (ON)

WL Accessories (Domestic - no import fees)

Common WL Vendors

• 646: 646 Weightlifting Gym
• 2Pood: Crossfit Bench, These Fists Fly
• Bear Komplex: These Fists Fly
• Defying Gravity Barbell: Evolve Strength, Inner Strength Products
• Eleiko: Dotmar Fitness Equipment, Viking Weightlifting Equipment
• hookgrip: These Fists Fly
• JerkFit: These Fists Fly
• NLB: NorthLiftBelts
• PPS: Power Performance Systems
• Rehband: Amazon Canada, First Aid Zone, Fitness Regina, Gorila, Inner Strength Products, Rogue Canada, XTC Fitness
• Resolute: Resolute Strength Wear, StrongArm
• SBD: Inner Strength Products, Toronto Weightlifting
• Strength Shop: Canadian Strength Supply, Amazon Canada
• Schiek: Amazon Canada, Toronto Weightlifting
• WBCM: Amazon Canada
• Weightlifitng House: Amazon Canada

Other Fitness Vendors

• Gorila: Gorila
• Grizzly: Grizzly, Amazon Canada
• Hansu: Hansu Power
• Hostyle: Hostyle Gear
• Hyperforce: Hyperforce (strongman)
• Iron Bull: Iron Bull, Amazon Canada
• RDX: RDX Canada
• Rise: Rise

WCH (CWFHC) - https://weightliftingcanada.ca/

• News - https://weightliftingcanada.ca/news/

• Sanctioned Clubs/Gyms - https://weightliftingcanada.ca/locations/

• Competing Overview - https://weightliftingcanada.ca/new-to-weightlifting/competition-information/

Social Media

• Facebook - https://www.facebook.com/CWFHC/

• Instagram - https://www.instagram.com/weightlifting_canada_haltero/