Since nobody has made a new one and people keep asking for it I made the next one.
Beginner's Health and Fitness Guide, aka "the /fit/ sticky" -
http://liamrosen.com/fitness.html Swole-Soldiers Edition
Previous threads on
>>>/alt_archive/>>39669 Pushups, Pullups, High Knees and Jumping Jacks with a little weight lifting and stretches.
- 20-30 Push-ups in the morning
- 5-10 pullups (if you can raise your legs as you do so to make an L shape, that's a good ab work-out)
- 30-50 jumping jacks (you can also do 30 with 5 pound weights in your hands/on your legs)
- 10 High Knees (rapidly raising your knee as high as possible while standing in one place)
- Trunk Twists and leg stretches (3-5 each side)
- Lifting a 15-30lb weight in arm curls, 7 each side, extremely slowly.
- 20 Crunches
This is what I'd recommend as a minimal work-out to upkeep your health, get decent musculature and reduce fat… so long as you eat properly, reduce junk food eat fruits and vegetables, no fast-food burgers etc. Eat properly cooked food, a Mediterranean diet is pretty good, though honestly as long as it's properly cooked meals, you're good.
For Cardio either running (don't jog, you'll fuck up your knees) or swimming. I prefer the latter because Running bores the shit outta me unless I'm chasing something or racing to reach a destination on time. Alternatively if you have time to kill, take a long, fast-paced hike in a woodland, it's not quite a work-out but it'll get your heart pumping.
>>39663working out is for meatheaded narcissists with ugly faces. unless yr a 10/10 with supermodelesque features and perfect genes you should be starving yourself until you’re a dainty waif.
your muscles will fall apart and you’ll become old and decrepit so all that sweating and grunting will have been for nothing.
>>40251>your muscles will fall apart and you’ll become old and decrepit so all that sweating and grunting will have been for nothingYou will die so why be a leftist? Checkmate.
A healthy lifestyle will postpone that anyway.
>>39669Eating a balanced nutritional diet and daily cardio.
>>40251I'd rather be ugly and in shape than ugly and out of shape.
>>40296Congrats! I've been doing regular exercise for around 5 months as well, plus dieting. I don't notice significant changes, not even in photos, but people tell me all the time they do, and even new people I meet remark that they can tell I work out or look fit. I still feel fat and flabby lol, my ex told me that it might be the same phenomenon that people with body dismorphia have.
I had a mild break down or loss of motivation since I didn't feel any different. But on the other hand, doing exercise has done wonders for me, plus I'm in it for the long long haul. 5 months is nothing in the grand scheme of things. I've been doing semi regular exercise for a year and a half now.
An entire year was spent in ramping up, struggling to change my eating habits, my sleeping habits, going to therapy, drinking less, eating less, drinking protein shakes, taking supplements, slowly and patiently ramping up the habit of doing small exercises at home, walking 8k steps during the day, merely attending the gym once a week or another exercise activity, and so on.
Now I go to the gym twice a week on average, and bouldering twice a week on average. My weight is very slowly going down, slowly but surely.
One of the major keys is just accepting that this is your new life. it's not about the results, it's just about what you have to do now. Seeking results can be very demotivating because your mind can be incapable of seeing them, even when they're there.
>>39669Getting the blood flowing every hour or two, 8k steps, will already do wonders for your body. Jumping jacks, pushups, squats, are all things that quickly get the blood pumping.
Be mindful that you can't simply go from 0 to active one day to the next. Not because it's physically hard, but because habits take a long time to form and can be fickle when they're created quickly.
Then for resistance training, you want to do very heavy reps with something like gymnastic bars. Especially focused on the part of the exercise in which you're resisting to the rest position rather than the extended full force position. I can find videos for you but basically calisthenics but very heavy weight. You want to train at your limit. By doing this you maximize the benefit of the exercise in the least amount of time possible.
Again, the principle of habits being slowly built applies here.
Watch a summary of atomic habits on YouTube.
>>40296>but I have no one to spot me or just work out withSame, but I do have sports teams on the side and after a couple of seasons I've finally found teams which are friends and do friend shit afterwards instead of just fucking off home to wank.
I don't do exercises that require spots (just have to set up the rack properly) but it's better to have an accountability buddy like a friend.
>>41166I find pistol squats max out my quad capacity. Besides that, any weighted squats would be a good start. Maybe there's some cheapish gadget you can get?
I also fear bulking. I'm not sure I'll ever bulk. I'm still struggling to lose weight. I've lost a lot but still lots to go, around 10kgs I suspect.
Cumrags, I crunched some numbers and apparently I've been going on average once per week to the gym. I do other sports, on average I go 11 times to do other sports and 4 to the gym.
I have seen some very good gains, but god damn, once a week is nothing! I was sure I was going twice a week on average. So as a next goal, I'll try to increase those numbers. The goal is to slowly increase it to 4 times a week, plus the other 11 sport activities keep them the same.
It's such an uphill battle. I can't believe I'm active half the month! It's actually pretty surprising for me. I've never been so active. The effort is well worth it, but god damn is it a shit ton of effort. From rotting in bed, depths of hell of depression, to managing to be active every other day.
If you're in a similar situation, keep it up 👍 don't get discouraged if you constantly fail. Just keep going. Failing is normal.
>>41843If you want a ""femboy build"" you first need to lose weight. There are easier and more effective ways of losing weight than not eating or doing weird diets. The most important thing about losing weight is to choose a strategy you can actually keep. As someone who has lost some weight, I can tell you that for me simply starving, eating very little, etc is sustainable only for a few days, at best a week, and you will be fucking miserable those days. After that you'll still have a bunch of weight to put off. Might as well do something you can maintain long term and still lose weight.
But if you want to eat my semen, I would gladly provide.
>>41842I fucking hate Squat University's clickbait bullshit. Even if there is good info in there, don't just put hot women in your thumbnails you fucking hack.
On that note, anon, may I interest you in >>>/siberia/427791
>>41851>may I interest you in You might, since I contributed to it and the prior thread. (Since it's at bump limit we better get that one archived and a new one started).
>hate Squat University's clickbait bullshit. Even if there is good info in there, don't just put hot women in your thumbnails you fucking hack. Fair, I only posted it because of the info and the girl.
Btw, I've lost around 6 kgs since August and put on a lot of muscle. Most of the weight lost and muscle gained have been since February. I'm way way more capable of managing my diet and calorie intake. It has taken a lot to gain the understanding of things that now seem basic. Like eating protein is good for weight loss, the key to weight loss is calorie in calorie out, etc.
I injured my rotator cuff, but in general everything is going quite well. I'm doing a cut and in a few more weeks I'll have the least amount of body fat I've had for decades, and I'm already the most muscular I've ever been.
Things are going great 👍 inshallah they'll just keep getting better.
>>41845I know I need to start cardio but I'm still building the habit of going to the gym.
>>41846EVERYONE. POST PROGRESS REPORT, RIGHT NOW!
>>41875Nice. I kind of fear doing squats because technique is so delicate and so important. Maybe if I get a coach or a seasoned gym goer.
>>41993>progress reportMy dumb ass just figured out the other day I can do rows with resistance bands like picrel instead of standing on the band and bent-over. I'm cutting so lower weight and more reps will help burn more calories and require less recovery/healing (at least that's the idea).
>I kind of fear doing squats because technique is so delicate and so important.You will be ok if you start at a beginner weight instead of doing like crossfit bozos. If you can't find a buddy to correct your form, you can set up your phone camera to record and compare to a demonstration video. Some wise people have said that you are served well if you start by squatting just the bar and focusing on perfecting the form before adding weight.
Exercises for getting a thigh gap, the channel is called Women's Workout Channel and it's actually pretty good, even for men looking for a more lean build. No clickbait either.
>Best Inner Thigh Exercises! Get a Thigh Gaphttps://www.youtube.com/watch?v=A8Mr9XBc1HI https://files.catbox.moe/w8i2uy.mp4 Other exercises for thighs:
1. Plié
2. Plié heel lift (right)
3. Plié heel lift (left)
4. Alternating plié heel lift
5. Elevated plié pulse
Long story short, Pliés are important! Make sure to keep your core tight and breath. Can be done with weight.
https://www.youtube.com/watch?v=eGNJrmha0NM>>41994Why do you think you got depression? Good luck comrade, you can do this.
>>41996If you want to burn calories, then doing lots of low intensity exercise will help the most. Eg brisk walking for an hour or two, ideally on incline.
As for squatting, yeah, I just don't see the point. I was doing with the smith machine but I was doing too much weight and I felt it was injuring me. Maybe a day that the gym is not too full I'll give the cellphone recording a try.
>>41999Nice! What sports do you do?
>>42010I've only heard
>>42007 before too. I don't have a gap. But I do have big legs. I'm cutting so let's see how that goes.
As for a big ass, I value it highly and unfortunately don't train it enough.
>>42019>smith machinenot ideal for a lot of reasons, but in particular it won't help your form because it stabilizes the bar for you, you are much safer starting with minimum weight and making sure you get the form right.
>>42019>If you want to burn calories, then doing lots of low intensity exercise will help the mostfor sure, but I'm trying to maintain muscle mass while I lose weight so I'm still doing resistance too, just in a different "mode"
I've lost 10kgs of fat, while putting on muscle. I'm getting lots of compliments too. Only got serious about it around December. From 84 KGS to 74 KGS.
Who would've thought that doing diet actually works lmao. It was very fucking hard at first, but now I literally have to go out of my way to get more calories in, so I don't drop weight too fast and lose too much muscle. Last night I almost forgot to take my protein shake.
I've tried to lose weight throughout my life and never really succeeded. When I see fat people say that calorie reduction doesn't work on their bodies, I totally fucking get it. It feels like you only eat a pea a day and still somehow gain weight.
Start easy, comrades, and this goes for everyone looking to get more of an aesthetic build but have a few extra KGS they might want to lose, the gays looking to get a big physique, or the ones that want to get a thin or even twink look, also for the they's, and the girlies who want a toned body or a muscular build.
Start easy:
Take before a meal, whichever of your choice, dinner lunch or breakfast, whey or pea protein powder shake. And before every meal, a little Psyllium husk powder with lots or water. The goal is to eat 100+g of protein a day and fiber supplement with water on ever meal. Your body, including your gut flora, needs some time to adjust. Doing this before you even start reducing calories will make it much easier to reduce calories without feeling famished.
Just start there. Be patient. Do this for a month and if you're obese, I am confident you'll even lose a little weight without doing anything else.
If y'all want tips on going to start going to the gym let me know <3
>>42032BBBBBBAAAASED.
Long live the DPRK.
>>42334I take whey protein isolate. I bought from Bulk a flavorless one and mix it with a shitty whey one I found at the store, 50-50. That way it isn't so sweet. The store bought one has nice flavor. I didn't like the Bulk flavors I tried. I do either 60 grams or 90 grams of powder, which is like 83~% protein.
I drink it with water or milk. Sometimes I blend some berry mix in. I don't really do anything fancy. I also use creatine, 5g daily.
For bulking, I necessarily recommend eating enough protein first and foremost. That means somewhere between 100 and 160 grams of protein. With regards to muscle size, really the only thing that will make you grow is to hit the gym and do it in a way that optimizes for size (aka hypertrophy).
This means for each exercise, doing 1-2 warm up sets followed by 2-3 sets trying to set the weight so that you are essentially out of strength and can't do more after 5-8 repetitions.
Keep in mind that not getting injured is really important. So take it easy and focus. Make sure you're doing the exercises correctly, not just pushing as much as you can however you can.
Being in a calorie surplus helps as well, but if you're not a good eater then maybe you'll need to find ways to explicitly eat more calories in "sneaky" ways, or ways in which you don't struggle as much. Honestly though, I recommend just starting out with going to the gym for now and getting used to it, plus upping your protein intake. Be careful in that high protein low calorie meals might suppress your hunger and you might be eating less calories than you burn.
You might want to go more for whole foods instead of protein powders at some point, or since the start. Mostly because you're already lean.
Also, major point, sleep is very important.
And other than that, be patient! It takes some time for your body to grow. It has a ton of other benefits too like thickening your skin, making your bones more strong, making you more resistant to sugar spikes, helps with depression and anxiety, helps in sleeping. So keep those things in mind! Resistance training is not only good for aesthetics, it's a life long improvement for you!
>>42339Yeah, I've been mostly doing calisthenics and I have good body strength but I wanna up my muscle mass a little bit. I gotta work on cardio again but don't have many opportunities at the moment and I unfortunately got hooked on cigarettes these past few years which is probably a contributing factor (Got into it a while back because work stress is a bitch, but I'm trying to quit).
I eat a ton of food already, a big dinner plate of food for breakfast, lunch and dinner, plus plenty of snacks; a lot of red meat, chicken, fish sometimes, 4-5 eggs almost every day, butter vegetables of every sort, fruit of every sort, nuts, bread, honey and so on. I drink probably 1-2 gallons of water a day. Been eating like this since I was a teenager, yet still I've got almost no body fat, and struggle to keep my weight at 65kg. Ideally I wanna be about 67-70kg for my height. I'm okay with most of my body, and my core musculature is pretty good, but I want to do better. I'm caught between mesomorph and ectomorph - I've got the shoulders for Mesomorph and I have good leg, stomach and back musculature, but my chest stays pretty flat even with constant exersize and my arms are muscular but not big - in other words I'm wiry.
I'll try that protein, it might be enough of a supplement to at least help me maintain weight and actually make real muscle gain, without eating myself into debt.
>sleepHAHAHA I know,
I wishThanks for the tips brotha!
>>42367>post a pdf?Can't find any from the primary source
>pic relatedBut from what I've distilled:
<Initial phase (6-8wks up to 12mths)>Focus on all joints and their movements e.g. Knees only go forward or back, push or pull. But for shoulders you have forward, back, up, down, rotation, etc. now imagine pushing and pulling in those axis.<Find your 10RM (for each movement e.g. Lateral raises, "leg" extensions, etc.) then halve it. That is your new working weight.>Create a list that addresses mostly these single joint exercises and program them first. Try for a whole body selection, you can add variety later so just pick and stick with a movement.<This list will amount to up to 14-32 exercises, averaging out at 18-22 or "20".>You will do this list three times a week.<You can add compounds, but only after all the single joint work and if you can recover in time for the next workout.>You will add the tiniest amount of weight to any exercise you manage to hit 22-24reps on. However, some smaller joints will not be able to go past a certain weight (stall) so for these add reps up to 30-36reps.<You add every successful workout so long as you can just hit 20 reps with a 0-2RPE.>However, if you stall three workouts in a row (cannot add weight, cannot add reps), adjust recovery, food, sleep, and change the exercise type for that joint. If none of that works, then you are done and can move that exercise to the next phase.<That phase is to lower the reps to 14-16, add weight et al. as usual but now also replace a number of single joint exercises with more compunds, so you should have fewer exercises in total.>Repeat until stall, then drop to 8-10reps but do two sets instead of one. By this time you should be mostly doing compunds at this 2x8-10 range, with only a few single joints still at 1x14-20 in weaker areas.<once you stall at this level, the full General Preperation Program is finished and you should do another program based on your goals.>The end result will be your movement patterns, joints, ligaments, will be ironclad and injury proof. Repeat program for shorter periods if you stop training for long periods, are coming off an injury or, and this is important, learning a new skill or movement pattern at which point you will use exercises and joints that are relevant to the new movement pattern (e.g. Throwing a baseball in the fashion of a baseball pitcher, not cricket bowler, etc.).Hope that helps.
>>42780Put bicep curls after rows. You generally want to put more isolated movements later. You don't want a specific muscle to get tired and then be a bottleneck for a more compound movement. You are going to work those smaller more specific muscles anyway with the compound movements, so if you isolate them after you can push closer to failure for both the compound lift and the isolated one.
>Besides cardio is it missing anything obvious?- Deadlifts. You can do RDLs with dumbbells. They work different muscles than squats. You can also combine them with the rows (picrel).
- Reverse Flyes to hit your back shoulders in ways that rows won't
- Pull-ups are hard to do if you don't have a bar or equivalent but you should try to find a way to do them.
>but like the idea of doing everything with one tool.There's a limit to this that you should respect. If you want to do "pull ups" with dumbbells I guess you could hang upside down from your knees but if you can do that you might as well do regular pull ups.
>Also when do you start adding weight?In general you should be adding weight as soon as you aren't pushing failure in the rep range you're doing with that weight. If you are trying to get strong fast, you should be progressively overloading, trying to do more weight as soon as possible, even each session (you need to take rest days for that). Your rep range is more in line with hypertrophy (growth) than strength gains. It's not black and white, but generally if you want to get stronger, it works better when you lift heavier for fewer reps.
>Only the tricep extensions give me any trouble but I'd rather let those muscles catch up than have to add/take off plates mid-exerciseUnless you are doing supersets (doing one movement during the rest period of another), you will have plenty of time to adjust the weights you're using. You should expect that the weight you can lift for different movements like this is going to be different for each movement. If you insist on doing all your exercises at the same weight, that's going to restrict your progress a lot more than what you were talking about with your triceps.
The most important thing to remember though is that the routine you do is better than the one you don't, so don't try to change up too much at once. Focus instead on improving what you're already doing. Like start by adding exercises.
>>42784Thanks a lot for the detailed response, brand new to all of this
Will move the curls to after the rows but any advice on where to slot in RDL's, reverse flyes and pull-ups? I'll get a pull-up bar asap
I'm having to google a lot of the terms you're using and still probably but misunderstanding but assuming I'm not, I was indeed doing supersets which is why I was being lazy about changing weights from exercise to exercise. Judging by how each exercise feels I don't think there's a ton of overlap in the muscles being used so I didn't think the rest was strictly necessary. It seems like only the shoulder presses and tricep extensions conflict with one another whereas obviously I can go from farmer squats to bicep curls to shoulder presses without a hiccup. OTOH there's a huge variance in how much effort each exercise takes, only the tricep extensions are "pushing failure" whereas I may as well not even being doing the farmer squats and bicep curls so I think I should just rest and add/remove weight as necessary. In fact I'm realizing doing everything with the same weight was probably dumb
Sorry if I misunderstood anything and thanks again
>>42799>Judging by how each exercise feels I don't think there's a ton of overlap in the muscles being used so I didn't think the rest was strictly necessary. Correct, which is one reason to do supersets. You do want to ensure you rest between sets of the same movement, because otherwise you won't do as well as you can and won't progress as fast.
>It seems like only the shoulder presses and tricep extensions conflict with one another Correct, both use tricepts to extend the arm but they're less involved in the shoulder press. So if you fatigue them first it will make it harder to do a shoulder press. Supersetting lifts that use the same muscle groups is more advanced and if you're doing supersets you'd be better off splitting and ordering the lifts so they don't conflict like that.
>OTOH there's a huge variance in how much effort each exercise takesThat's expected since you're using the same weight for all of them. Depending on the lift you are going to be able to do heavier weight. This is mostly due to how much muscle is involved - you can lift heavier with the "compound" lifts that use more muscles. If you don't use heavier weight for movements you're stronger in, you won't advance very much if at all. You could somewhat get around this by doing more reps, but if you're squatting with the same weight you're curling you would just be turning the squats into cardio with how many you'd be doing. You need to lift heavier for certain movments. Rule of thumb is more muscles/body involved, more weight. You need to find your limit by experimenting though. See how many reps you can do at a given weight and if you can do the rep ranges you gave without failure, then bump up the weight until you feel like you're close to failure. Avoid hitting failure especially if you're new, and learn how to safely fail a lift before you start lifting anything really heavy.
>Sorry if I misunderstood anything and thanks againI think you got it. The terms might be intimidating but they're generally pretty straightforward.
>any advice on where to slot in RDL's, reverse flyes and pull-ups?If you don't superset them it's not as big of a deal, but generally you want the bigger movements first. I'd say do RDLs after squats, pull-ups as first arm lift, flyes before or after rows. There are a lot of variations on these and exactly how much you activate each muscle depends on how you do them. Just start by figuring out your routine (and adjust according to what suits you since everybody responds differently to training). Look up information on your lifts as you go. You don't have to do it all at once. Like before you start a workout look up a demo video for one of the movements and focus on trying to do that one right for that workout.
>I'll get a pull-up bar asapThere are various ones that can fit into a doorframe pretty easily, just make sure you know what you're working with measurement-wise. Just make sure you get one that is actually somewhat secure (like the ones that hook over the door frame) and not something that just squeezes to the sides of the doorway (stuff like picrel is just asking to fall and get smacked in the face).
>>42801Thanks bro. I do like the idea of supersets if only because it's faster so I think I'll do some ancillary reading to figure out how to order this and buy some more dumbbell bars if not non-adjustable dumbbells so I don't have to fiddle around with plates as I go.
>There are various ones that can fit into a doorframe pretty easilythat's where my mind went first but I also wonder if I can't kill two birds with one stone and get something that will double up as a barbell rack but that's neither here nor there
>>42784>RDLsI take it my form is fucked cuz I don't feel these working my legs/butt much even after 3 sets of squats. Rather I mostly just feel it in my lower back.
>Reverse Flyes to hit your back shoulders in ways that rows won'tYou weren't lying lol these are brutal. I was comfortably doing 25 lbs on the rows but for these Im struggling with 10 lbs. I'm going to need to break out plates that I haven't even used before cuz they're so light. Evidently they're not too light
>>43076>I take it my form is fucked cuz I don't feel these working my legs/butt much even after 3 sets of squats. Rather I mostly just feel it in my lower back. Your lower back is the "weak link" here is why. Your legs muscles are already strong enough to handle X weight but your back is not. A big thing with this sort of movement is that it requires you to have
stability strength (in this case with your core). That means strength that resists movement (in this case keeping your core straight).
> I was comfortably doing 25 lbs on the rows but for (reverse flyes) Im struggling with 10 lbs.Yeah rear deltoids and the various back muscles involved in those are very commonly under-developed. Lift at your challenge level, don't overdo it so you won't injure yourself.
>>43211>After three months I am giving up on bulkingDo three more months lean bulk, then reassess. Quitting after 90 days when it takes
months for mucsle is ngmi
>>43830Forgot to mention pushups
50 daily mon-thurs
70-100 fri-sun
>>43830>Running 4-5 times a week>all that other stuff on topjesus son, that's
a lot, maybe roon 3xPW
>>43830Man, thats an awful plan for muscle gain. Throw the entire thing into trash.
Do you have acess to gym, or does your routine have to be bodyweight?
>>43830Running x2 - Stairmaster x1 for 10 minutes at a 6.
Reduce all muscle workouts to 3x a week.
Body weight excersizes are okie amount.
Id reccomend doing lat pulls (bar pulldown while sitting) leg curls, lat pushdowns and bicep curl machines.
Also find a machine that looks like this and do swing your legs up x5 and do some standing crunches, very good to add for chest shit.
>>43830Terrible, not gonna lie…
Too much running. Don't do too much cardio at once. You have to build it. If it's just 5 min then maybe OK.
I also don't recommend running every day. Best is to do other forms of cardio too. Running can put a lot of stress on the body, so mixing your cardios balances the stress. Eg stair stepper, elliptical, rowing machine, etc.
Running is mostly good for building cardio. It has it's benefits. Don't think you'll lose much weight by running.
Regarding your gym routine, also sucks. Try doing a push, pull, legs split. It's a very easy split and will get you up and running. You can also try upper body, lower body split. A split is what exercises you do in a day. Your routine for example doesn't have much leg workout, triceps, nor shoulder or delts. It has mediocre back workout except for lats. Better get with a split and figure out which exercises hit the muscle groups in the day's split.
>>43932True. I could've done it more aggressively, technically, but mentally, I don't think so. I stopped losing weight the past few weeks, so I'm having to cut calories again.
I refuse to count my calories because I'm too lazy for it and I don't want to install a shit app that sells your data. It makes it way harder to lose weight, especially now that I'm getting closer to the goal.
Regarding my libido, I already have very little in general. I eat relatively varied, I eat meat. I take vitamins. I also do blood work and all is in order. I had one thyroid hormone a bit low, but nothing to be alarmed about apparently. I've been sleeping relatively fine. If anything, I get hornier when I'm sleep deprived for some reason.
I don't tolerate dieting well, I don't know what to tell you.
I've been doing more cardio recently too. Keeping my heart rate around 140 for like 20-30 minutes. I plan on doing a bit more vigorous exercise, like sustaining 160-170 heart rate in intervals.
>>43943Just drank six eggs, then learned you get better bioavailability by cooking them and eating them normally.
So breddy gud wbu
>>43944Making a coffee and heading to the gym afterwards. Had a massive lunch of a shit ton of veggies, 3 egg whites, around 300g of raw chicken, some yoghurt and cottage cheese.
I didn't drink yesterday and I plan on not drinking today either. I really like to drink on the weekends but it's getting in the way of the cut.
I had a great legs + ass session yesterday. My ass hurts today, feeling really good about it. I'm trying to focus a bit more on my ass, abs, and biceps in general so I'm happy about the soreness.
Besides that, my quads also hurt, which I struggle usually to stimulate enough to induce muscle soreness. They look massive
(to me), and now that I'm losing weight, I'm starting to see the shape of the individual quad muscles, which is pretty cool!
>>44207>1x20the tl;dr is - Start with ten single joint-exercises, and using a weight you can do for 15 reps, increase session to session until you hit 20, then aim for 22 upon which you increase the weight.
Throughout this you also add more single joint exercises until eventually you are doing around 20-25 or even 30 single joint movements at a given weight of 1 set of 20 reps per joint.
This should take you, with decent tempo and form, no more than 50-60 minutes. Do so three times a week.
Eventually you will "max out" how much and joint can do in both weight and reps at 1x20, at which point you start to combine single joint exercises into multi-joint compound movements (so the total number of exercises gets smaller).
These compounds/multi-joint exercises are then "lowered" to 1x14 (when you hit 16, increase weight) and/or 2x14, then 2-3x8, then 3-5x5, then you've effectively finished the system.
Some exercises will remain in the 1x20 range (usually smaller muscles and single joints), while gross muscles and compound groups change. So in the end you'll like be back to 10 or even eight or six total exercises.
Google
1x20 Method and
Dr. Yessis. It's good for GPP, injuries, as recovery, and sport specific training (which is really what it was developed for after Dr. Yessis visitted the USSR and adopted Soviet sports science).
>Reg Park 5x5Regular 5x5 except the first two sets of every exercises (or at least compund ones) are ramping warm-up sets (1x5 @ 60% of 5RM, 1x5 @ 80% 5RM), and two of the five exercises are mostly bodybuilding focused with potentially higher reps (e.g. Laying side-delt raises, 2-3x10).
Never "max out", always leave 1-2RIR, do three times a week A/B/A or B/A/B style, deadlift maximally only once a fortnight on the last session of the last set of the last work. Test your 5RM once per month, again last workout of month, deload or take a whole week off. Repeat.
>>44481Meant to say atm I'm at +35lbs
maybe jannies could edit not that it really matters
Also what do you guys do for your shake if you have one? or just general post-workout meal and any pre-workout prep you do
>>44482>Also what do you guys do for your shake if you have one? 3-4 whole eggs.
Milk.
Brotein powder.
And either blended banana with honey or peanut butter, or Vanilla esssence and honey,
>>44486>What kinda powder do you use?A moderately-priced but generic locally sourced and produced (NB: Just so happens they're a massive exporter) brand. So long as the macros to price factor are good, I use whatever (can always cover up flavour).
Casein protein mostly, I also use "egg" based powders too and combine them sometimes when I don't have fresh eggs.
I'm trying to move to soy and pea proteins more, just to reduce my animal byproduct consumption.
But soy or pea based proteins taste like absolute dogshit and are like chalk in texture, so haven't made the jump yet.
>>43948There's a lot of very desirable benefits to doing resistance training, regardless of muscle growth, and there's a lot more to having muscle mass.
I'm assuming you're a man (cis or not);
You sound like you are naturally lean which means your issue is likely that you don't eat enough, namely protein, but also in general. You can gain good muscle by being in a tiny calorie surplus even, assuming you push hard and to failure
(it's actually not even necessary, but that's another topic) and go at least once or twice a week to the gym.
Once you gain the muscle, it is hard for you to lose it "completely". It might deflate easily but it will grow back faster.
Regardless of whether you're a man, woman, child, or old, lifelong resistance training is a necessary component of a healthy life, healthy mind, etc. There's simply no way around this fact. You don't have to be a gym bro or a body builder. Obviously steroids are very bad for your health and should only be consumed by people competing in IFBB Pro or who have essentially prostituded their body out as fitness social media influencers, which is lamentable but everyone tries to make a living how they can, so no judgment. It's a shame they've become so pushed on social media, a lot of kids have destroyed their lives already and won't know until a few years down the line.
Also adequate protein consumption is very important for a healthy life so look into that as well.
>>44213Interesting. I might incorporate something like this into my workouts. I do body building (I'm not big) and bouldering. Bouldering is quite injury prone, and now that I'm stronger (and climb better) it feels like a serious injury is always right around the corner. I stopped doing all powerlifting moves because all of the exercises seemed to be begging for an injury.
>Never "max out", always leave 1-2RIRWhy? My issue with this approach is that I never know when I actually have 1-2 RIR. Especially on shit days where I want to cry or I feel very fatigued from being in a calorie deficit. Also for my newbie friends, they're always like "yep, that's my max", but somehow do like 4-5 more if I push them.
>>444820% fat milk, protein powder. Sometimes I add fruit and blend it with a stick blender. I get myprotein just because its cheap. At work I keep another bag of some other protein brand, I don't give a shit which. I buy whey protein isolate.
Since I've been "cutting" for a year (I suck at cutting lol), I take my protein shake ideally before working out because it gives me a bit of energy. Otherwise I drink it whenever. I don't think it matters that much.
>>44497Nice. Would the egg powder keep in a shaker if left there all day like with whey? I wonder if I could find for cheap here to help pad out macros. Any particular reasons you add eggs in the shake?
>>44505Cool cool. Yeah I think stuff like timing doesn't matter that much. Like I think there may be some difference in the level of muscle growth and strength gains depending on timing, or so I read on bodybuilding forums back when, if so then idk how consequential stuff like that might actually be. Getting too anal about it may just be a hassle and demoralizing anyways.
I try and drink it after workout but it's like 50/50 now. I generally feel satiated after working out and drinking the same flavours of whey protein over and over kind of drives me crazy, especially when it's not dissolving completely, but maybe I just need softer water or something for that.
People that add powder to milk, is it not an issue for dissolving and for digestion? I am tryina increase macros intake but I struggle to down like 1 litre of lactose free whole milk after a shake with 2 scoops of isolate before feeling uncomfortably full and bloated. So maybe if I took it all at once then my body would feel less "full" and it would be less uncomfortable. I don't think I can really space it out that much throughout the day because I am a daily stimulant user and have an even lower appetite except for the morning when I try to eat just 1 small protein and fat high meal to not interfere with the absorption that much
>>44515Yesterday I made myself a shake with 3 scoops. Couldn't finish it, felt nauseating forcing myself to. Best is to mix it with cereal or oats, yogurt, and not take 3 scoops at once. Yeah, even me that usually has no problem with appetite (the opposite really) can't really down 3 scoops like its nothing. When I really need to do it, I might make it more thick and down as much as I can like that. then what's left I dissolve it with more milk until it has a normal consistency.
As I mentioned, I feel like texture and just other tastes, eg corn flakes, really help with passing it down.
>>44505Timing doesn't really matter unless you are a competitive athlete/bodybuilder or something. If eating before the workout helps you have more energy then go for it. Personally I prefer to get my protein after.
>>44516If you're eating 3 scoops in a day you should probably try to get more protein from other sources. That's a lot from protein powder whether you eat it all at once or mix it with something else or whatever.
>>44517It's so hard to lose weight past a certain point though. The cravings are insane. Protein really helps in regulating that shit.
Starting next year though, I'll download one of these apps that hand over my data to the CIA to track macros. I'm on a cut and I gained weight like wtf lol.
>>44515>Would the egg powder keep in a shaker if left there all day like with whey?Potentially, but depending on environment. Humidity might make it emit it's natural odor.
>Any particular reasons you add eggs in the shake?Macros, variety, and Golden Era history enjoyment. But if I need to save money, I drop it and just use fresh eggs.
>>44213>Eventually you will "max out" how much and joint can do in both weight and reps at 1x20, at which point you start to combine single joint exercises into multi-joint compound movements (so the total number of exercises gets smaller).<addendumBefore moving on to combining single-joints into compound movements, try swapping the single-joint exercises for a different but related/similar movement
first. If you stall on that, then start combining into compounds.
>These compounds/multi-joint exercises are then "lowered" to 1x14 (when you hit 16, increase weight) and/or 2x14, then 2-3x8, then 3-5x5, then you've effectively finished the system.<correctionIt should be 1x14 then 2x8, etc.
Not 2x14, that was a mistake.
>>44213>Regular 5x5 except the first two sets of every exercises (or at least compund ones) are ramping warm-up sets (1x5 @ 60% of 5RM, 1x5 @ 80% 5RM), and two of the five exercises are mostly bodybuilding focused with potentially higher reps (e.g. Laying side-delt raises, 2-3x10).<addendumDo the warmup sets with full ROM, then if you'd like try to do lengthened partials in the working sets.
NB as weights increase, given this is effectively an early power-building method, you may reduce the number of reps in the warmup sets and even drop to just two working sets.
>Never "max out", always leave 1-2RIR, do three times a week A/B/A or B/A/B style, deadlift maximally only once a fortnight on the last session of the last set of the last work. Test your 5RM once per month, again last workout of month, deload or take a whole week off. Repeat.<SuggestionFor even more well rounded workouts, use an A1/A2 and B1/2 sub-split. This allows for exceptional variety and modularity. With the addition of Heavy, Moderate, and Light days it is a method that can provide months and months of progress and development.
>>44481Update: I have been wimpy af the last couple sessions and unable to rep even a few +35 without serious strain, this is a couple minutes after attempting 45, then 40, so I think I got burnt out on those. But also I get the sense my lats are overworked and unable to repair all the way and grow in between sessions, also I probably gained like 5-10 lbs since that first post 9 days ago, I was underweight and too low of body fat then. Since then I got a bit sleep deprived and probably not healing all the way, and started to stretch out lats and do more middle trapezius focused exercises like I,Y,T raises and bent over barbell rows. The middle trapezius is supposedly an antagonist during pullups, so I might be activating it more and stretching and therefore losing strength in the lats. That being said I think that my posture and even airways and swallowing and stuff have improved a lot since shifting back day from heavy lats to more middle traps, but this strength loss in the pullup is pretty notable and a setback for my goal of OAPs if it does not resolve by treating the other factors, namely sleeping more, eating more protein consistently, and making sure that my lats have enough time to rest/avoiding activating on rest days.
I couple questions for you thread:
Anyone experience a sudden setback in overall strength/load capacity like this?
Did it resolve over time? Were you just pulling stronger than usual the one time or you managed to achieve it again? Is there a ceiling you reached for adding more weight?
Has anyone tried alternating working agonist/antagonist muscle pairs on one day?
Felt pretty good doing it between back and chest. Supposedly it's potentially good for circulation and getting fresh blood pumped and removing the old acidic and less oxygenated blood from poomped muscles so they can recover better
Maybe it was someone here that told me about it but iirc it was promoted by arnold shwarzenagger after he studied soviet bodybuilding
>>44608>Anyone experience a sudden setback in overall strength/load capacity like this?All the time. Just run a standard diagnostic, review your training logs/notes, deload, rest, eat in a surplus with good foods, get hydrated + electrolytes, creatine daily, and
sleep as much as you can in as high a quality as you can. Also review if it's caused by stress, and what you can do to resolve or mitigate said causes of stress.
>Did it resolve over time? Were you just pulling stronger than usual the one time or you managed to achieve it again? Is there a ceiling you reached for adding more weight?It
can. Sometimes you just have "good days" where everything works, then mostly normal days, then some bad days. What matters is overall progress (or rather, not going backwards) over time, if that's on average on track then that's what matters. And yes, there have come times where weights and/or can't kept being added, try related exercises for variety or intensity techniques. Once you've "maxed out" really all that means is either you need to dial-in more (but that means prioritizing it in your life and having to deprioritize other things; is that worth it?), play with variations and techniques, take a long break, or accept that's where your body sits.
>Has anyone tried alternating working agonist/antagonist muscle pairs on one day? That's pretty standard; antagonistic supersets. Not really doable for really heavy compound movements, especially lower body, but for everything else it's fine.
>Felt pretty good doing it between back and chest. Supposedly it's potentially good for circulation and getting fresh blood pumped and removing the old acidic and less oxygenated blood from poomped muscles so they can recover better.A bit broscience, but basically yes. It just allows different muscles in a related group to be focused on and, because of synergistic relationship, they all benefit (so called "fractional reps").
>Maybe it was someone here that told me about it but iirc it was promoted by arnold shwarzenagger after he studied soviet bodybuilding.Not sure about that, but there are Soviet exercise science based approached itt. Arnold like many back in the day would do
anything to get an edge over the competition, so it wouldn't surprise me if he did in fact learn some information from the DDR and in Austria their SPD/KAPD sources. If it's the story I recall hearing, Arnold allegedly had some shitty East German manual he's read in the gym to freakout the other bodybuilders because, while they knew the Soviets had "special methods" they couldn't read German!
>>45052Good or bad pain?
Localised or generalised pain e.g. in hip.
>>45054Generally exertion pain. But also lower back pain, like I'm exerting effort there. But that doesn't worry me too much.
I have numbness in my pinky finger. I went to do an MRI. Still haven't booked a follow up appointment with the doctor. That shit does worry me…
>>45058Sounds like it'd be worth experimenting with foot position and back angle.
Try alternating with leg press.
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