Introduction:
An exploration of lifting advice and how to optimise it for sexual strategy and aesthetics. This post may come across as narcissistic but I think it provides insight on aesthetics.
18y/o So what do I know?
Edit: spelling and age
TL;DR: a strange emphasis on strength not aesthetics on TRP.
We all know frame is most important, but developing a physique makes game a hell of a lot easier. In it's raw form this sub is about sexual strategy, not smashing PR's, not moving a weight from A to B. We all agree that lifting makes one a better person. But most lifting posts here advocate "Rows, deadlifts, squats, bench." These movements are the most important... if we are talking about becoming physically stronger. They are very important for preventing injury, improving posture (except bench-press - more on that later) and most importantly testosterone. However lifting posts here miss out a point of TRP: to improve sexual strategy. Deadlifts are a very efficient movement for improving strength, but not efficient for aesthetics. And aesthetics trumps strength in sexual strategy. Now all beginners should start off with the 'basic' movements because they strengthen the body and are good for beginner gains but this sub is not only for beginners - it's existed for years and naturally there are lots of intermediate and advanced lifters here as well. Therefore some consideration for aesthetics is needed. When people start lifting they envision a version of their body that has ripped abs, a wide slab-like chest, a v-taper, athletic legs etc. Yet long-term these 'basic movements' won't cut it. Sorry boys.
Aesthetics Brah
There are better movements than the ones usually prescribed. For example: the bench press. This Monday movement is used by every gym-goer, we scream out as we push last reps on 'chest-day'. For a lot of people the bench-press is not actually a good chest developer. Why do we use it then? Because we can lift more weight on this movement compared to others so it feels better. But if you look at the proper movement- elbows not flared, lifting from below chest- we can see that as we move the weight up, yes the chest fibres contract, but they are acting as stabilisers predominantly in a lot of people, while the triceps and front deltoids (front shoulders) do all the work. Now front-delts and chest fibres end up competing for space in advanced lifters: look at many modern bodybuilders: large front shoulders, small chests. So why would we do an exercise so often that favours front delt growth over outer chest growth? A much better movement would be the Gironda neck press which is a like a bench press but with a very wide grip, with the bar lowered to the sternum and elbows flared so that as you push the bar up - your chest fibres are in line with your arms and almost parallel to the bar: more chest stimulation! Especially in the upper chest and outer chest. Use a lighter weight though because a heavy weight cannot be handled in this position. This movement also means that front-deltoids hardly do any work at all, so instead it's mostly the chest working with a contribution from triceps. The next day you feel a pain right arcoss the chest, pain that reaches very wide. So many guys especially previous beta boys will have poor posture and a slight hunch and forward shoulders. This is caused by lack of self esteem and sitting on sofas at home and chairs at school and offices. They already have forward-shoulders: so for them to bench can make their posture worse or at least prevent it from improving because the bench press strengthens the front shoulders. I do bench press now, but less than once a month and only because I don't have forward-hunching shoulders anymore. Think about it: how many lifters do you know that have shoulders like Connor McGregor's? Some people think he looks cool but his posture is frankly shocking and looks ridiculous. Now he has this problem for other reasons (protective posture, forward shoulders for further reach) but too much bench pressing for some people (not all) will have a similiar effect. The bench press will only lead to disappointment for a lot of lifters hoping to maximise chest gains and develop an Olympian physique that helps sexual strategy. Chest cable flies (seated) are also a nice alternative that works the chest muscles.
Another example of a compound basic movement that is good for beginners but has better alternatives for aesthetics is the pull-up. I wrongly thought I could skip bicep work that is always made-fun of in lifting memes and jokes and just do pull-ups to grow both my back and my biceps. To my horror my biceps didn't grow. Now that I have started (dare I say) isolatation work my biceps have grown. And by isolation I do not mean regular bicep curls flinging a heavy weight around with the front deltoid doing most of the work: I'm talking agonising drag curls and 'perfect curls' and preacher curls at lighter loads that hurt like a hand after an exam. Some guys WILL grow large biceps doing rows and pull-ups because they have high testosterone naturally, but let's admit that most of the guys here needed this sub because they sucked at sexual strategy boiling down to low testosterone. I tend to make friends with high testosterone blokes who are naturally athletic and muscular and they have no problem with game unlike most of us did. Now large biceps are not massively important for sexual strategy but they are important for developing a best aesthetically physical version of yourself that is proportioned and beautiful. Remember that pull-ups are great for the back and my lats exploded like bat-wings from bodybuilding-style pull-ups and rows: just not my biceps. This post is not demonising compounds but rather offering a more balanced perspective on lifting for us.
This brings us to abs. Now some people believe one can get abs by doing squats. This is true. However simple growth of abs looks ugly, a bulging stocky waist is not aesthetically pleasing and not going to wow the ladies if you live near the coast. Why do some people have such strong abs but not nice-looking abs? The answer is to be found after diarrhea. Have you ever had a horrible pain from holding in diarrhea? This is the muscle that turns a strong waist into a stronger and more aesthetic waist. The transverse-abdominal (TVA) muscles. These fibres cross horizontally underneath the abs and are the reason our organs do not bulge out. As we age these muscles get lazy and we get guts. Having large abs looks a lot better if they are in place and not bulging out and sideways. The TVA muscles hold everything in. This is why Arnold had a trim waist and frankly how a lot of golden-era bodybuilders kept a trim waist. They knew that pure ab-work was not enough: the likes of Frank Zane and Arnold Schwarzenegger did stomach vacuums almost every day. How? Stand with you hands on a counter or on your thighs and force out all your air breathing out. (https://goo.gl/images/At8tpQ) Then suck you belly button towards your spine and hold... hold... hold. Let go and breathe in. Continue. I superset these with myostatic crunches (yes the girly crunches done over a bosu-ball in the girl area of the gym) for ab workouts. A strong TVA makes your core smaller, gives a V-taper, makes your core stronger for squats and it makes your abs look a million times better since the muscles underneath them hold them in place. As a bonus you will be able to suck in and flex your abs instead of just flexing them by pushing them out. Stomach vacuums and Larry Scott's 'ring of fire' are especially important for older men looking to get their teenage waistline back as Larry Scott (the first Mr Olympia) did. Now yes you can get abs doing squats but isolation is required to shape them. Understandable? Also sit-ups and regular crunches can hurt the lower back and a myostatic crunch advocated by Tim Ferris is much safer and hurts the abs more without stimulating the hip-flexors (https://youtu.be/8Zq_nM5H3bk) Any older gentleman's SMV will be greater if women can see he does not have a bulging waist. The best thing about vaccums is that although they tighten and shrink waist size they actually make your waist stronger so they are a win-win even for powerlifters. Also one should throughout the day be conscious of holding in their waist or at least try hold it in while doing isometric holds for abs.
Squats (I'm going to get so much criticism for this lol). Squats have their place. I love squats. But... they are not for everyone. For a lot of guys squats develop good thighs and a perky butt (the amount of times I've overheard girls perve at a guy's butt). But for some guys they overdevelop the glutes and widen the hips. And even for the people that squats work for, in order to get superstar legs there are better movements that really bring out a thigh sweep: namely the sissy squat. Named after Sissyphus the guy in greek legend who rolled a boulder up a mountain every day only to have it tossed down for all eternity. He has good thighs on greek vases so this exercise was named after him. Now this movement looks goofy and the guy in the video is a bit (very) stiff but "Woah" these hurt a lot. More than squats: https://youtu.be/JuFxNj2jlc4 advanced lifters may benefit from these, especially if you don't like machines but still want to somewhat isolate the quads. Also squats can overdevelop the inside-thigh in some of you and if you have concern for this than sissy squats are for you. (For those of you who have bulging inner-thighs you don't like, also avoid sumo-deadlifts).
The Compound Movements Brah
There is a use for heavy compounds and I'll get to that. Why do a lot of guys prefer the compound movements and advocate large rest times (3 minutes - seriously? Why don't you just play monopoly while you wait?) with heavy weight? I'll tell you why and this will reallly rile some of you... It's easier. (Insert barrage of disagreement). Let me explain. Heavy loads tap into a deep survival mechanism, when you're under a heavy 1RM bench bar, you don't have a choice, you MUST push it up. Deadlifts also tap into an explosive survival feeling that carries you through the movement. This is a good thing and feels great. But it does not feel like suffering. Many blokes avoid isolation because it actually hurts. A 5x5 does not hurt that much, your muscles give up and hurt a little bit but mostly you stop because they won't move. Whereas when doing 8-15 rep isolation you do not tap into the creatine-phosphate system as much and there is loads more pain. Many guys won't admit or consider that isolation work requires much more grit and determination than 5x5 or powerlifting because it actually hurts far more in terms of pain, whereas the former just makes you exhausted. The two are very different. During isolation high rep exercises you can stop anytime, a weight will not crash down on you if you let go, your body knows it doesn't have to succeed. So this makes it harder which is why so many gym-goers pass it off. Or when they do try isolation they fling weight around and cheat. Yet isolation with less rest is way more efficient for developing your dream body. Take a look at Bob Paris or Francis Benfatto: https://youtu.be/ilDwDQ941Gw this type of training is sore but develops the best-looking muscle. I'm not saying powerlifting is a waste of time it is fantastic and sometime I train in that style but a faster-paced isolation trumps it in terms of having a physique. The youtube comment sections of Jeff Seid's videos are full or mocking and criticism by the same type of people who do this in TRP. But look at Jeff Seid's body and his game and results speak. Even I laugh at him but his body and game is great so we can learn from people who put aesthetics first: https://youtu.be/1h5qPiDvTF4 watch and learn.
So when and why do I use compounds? Firtly, squats work for me. But I also do sissy-squats, hack-squats, front-squats and sprinting. Secondly, compound movements are amazing for testosterone, so I do 1RM deadlifts once or twice a week (going past 130kg now and I weigh 65 kg so that's good for my weight). I see them as a testosterone supplement. So for the next few days the T compliments my isolation muscle damage and should theoretically speed-up muscle growth and repair. Because isolation work does not have the same large testosterone and growth-hormone benefits. So the pairing of powerlifting style training with aesthetic training works well!
The Diet Conundrum and Aesthetics Brah
Charles Poliquin the strength sensei who has trained over 800 olympic athletes was recently on LondonReal. He reccomends a low carbohydrate diet and 'earning your carbs'. I'm not going to argue about this... actually I'm happy to debate in the comment section about it lol... low carbohydrate diets are great for fat loss and health (look at LowCarbDownUnder on youtube for latest health research in the topic) and for insulin sensitivity which increases amino acid uptake by muscle cells and therefore should increase growth. Charles also states that "training twice a day is necessary to reach the upper limits of hypertrophy." as a side note with "24-48 workouts a month". And even Frank Zane (one of the few people to beat Arnold in a Mr Olympia) used to dip into ketosis a few times a week. Now the details on low carb are up to you (cheat meals, macros etc) and there are other posts about it so I'm not delving into that. Just saying that it is a quick, sustainable, testosterone friendly way to lose fat (NOT muscle as caloric restriction does) (https://youtu.be/Y2l61X8ILT0)
Why do aesthetic bodies look nice brah?
We know that muscle is attractive because it displays health, abundance, immune system strength and capability. Perhaps a leaner athletic body looks nice becaue unlike a purely stocky thick body it demonstrates speed and running capability which is important for hunting (humans ARE the best long-distance runners in the planet and will beat a horse on a hot day) and seeing how anthropology reveals our persistence-hunting past that existed for arguably 3million years before agriculture, a lean aesthetic physique demonstrated to girls you were not only strong but also a good runner. But this IS speculative.
To conclude I'd like the the comments to discuss how you lift and what works for you guys. And also how much has lifting helped your sexual strategy, and whether powerlifting and heavy loads or isolation work has helped your body transformation.
kalashnick 5y ago
I'm scrolling through the comments here and it's like the 2nd Spanish Inquisition. OP exposed a few insecurities here. SMH People really get off on correcting others.
You have solid advice. For an 18 year old, I was impressed with the amount of knowledge you've accrued in such a short time. Ask any 18 year old at a commercial gym if he knows Vince Gironda, Larry Scott, or Dave Draper and see what response you get.
Arnold and Franco said that their bodybuilding careers were built upon stregth. After all, they met at a powerlifting contest in Stuttgart. Both incorporated heavy movements into their BB careers. On the other hand, Serge Nubret was known for his lightweight, high rep, burnout approach - and his physique was right up there with those guys. That's true pain.
You're comments about pain had me nodding my head. I've noticed myself that as I've packed on more muscle, I've been subconsciously looking for more ways to avoid pain, as if muscle gain and pain could be mutually exclusive. It's been more strength movements than isolation movements recently because of that. When I first set foot in a gym, I SEARCHED for the pain because I knew it was unavoidable, necessary for change. There was no reason to look in the mirror. Now 3 years and 30 lbs later, I find myself looking at my gains a little too often instead of focusing on the process that got them to begin with. Gist is, stay hungry. NO PAIN, NO GAIN. HOOAH.
kalashnick 5y ago
Was on the fence about reading such a long post, but glad I did. Found myself chuckling in agreement more than once.
Redpillandrew 5y ago
God, he's right: I feel dying during supersets of lateral raises for delts
Ragegeta 6y ago
so can you post a picture of yourself then? i only do compounds but i'm interested to see how someone who works out for aesthetics looks
deltaFosby 6y ago
Jeff seid is on gear
Dumbell shoulder press, paloff press, planks, leg press/lunges, bicep curls, dumbell bench press, pull ups/dumbell rows, calf raises, face pulls, gironda/chest dips
That covers it! Add in some jump rope and eat in a caloric surplus and you're gonna see gains guys.
AskYouEverything 6y ago
Is this really a 140 lb dude telling us how to lift right now
arthurabyssal 6y ago
Never said I was where I want to be. And at 65 (now 67 kg actually) I am obviously not a fitness model or anything. But I do look great and am known in my college for my good physique. I'll pm anyone a photo if they have doubts.
deltaFosby 6y ago
Dude you're 65kg, its not hard to get some definition at that weight. You could just do pushups and you'd look alright
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Damien_Scott 6y ago
I like the part about looking like you can run. How about actually running to look like you can run? Very few people in my gym lift and can run anything other than crappy HIIT attempts.
arthurabyssal 6y ago
Yeah... well I do barefoot uphill sprints and parkruns. They help but it's simply more efficient to do sissy squats, calf raises and vacuums to get a good athletic look.
ClipClamp 6y ago
Although this isn't the best place to find advice on specific workout techniques and routines, I believe the most valuable form of work out to be those that increase testosterone as it allows men to self-actualise in a way. I prefer to exclusively focus on compound lifts which are scientifically proven to raise testosterone levels in men. Of course proper technique is extremely important (you don't want to bust your back with poor technique). A part from that I'd say that a decent diet or even just exercising some common sense with what you consume is vital as we know that alcohol can reduce testosterone, sugar can increase body fat etc. I just cut all alcohol from my diet and limit myself to 20 grams of sugar a day.
arthurabyssal 6y ago
That's why this post advocates compounds at least once a week to stimulate T that help rebuild tissue destroyed during isolation work. Yes I know squats build arms but to get great muscles isolation work is really helpful.
Ieatlinner 6y ago
Bench press 1rm and chest size are directly correlated. You’ll never see someone benching 315 with a bird chest
HumanSockPuppet 6y ago
There's a difference in training advice because PEOPLE have different end goals.
Guys who want strength train for strength. Guys who want bitches train for aesthetics.
That's the only Red Pill to be taken here. There isn't a single monolithic "path to success".
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Nocryingok 6y ago
And it actually misguides newcomers who think they need to deadlift 3x their bodyweight to get laid more...
HumanSockPuppet 6y ago
Lol sure thing newb.
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HumanSockPuppet 6y ago
That picture doesn't stop you sounding like the newb that you are, newb.
Thinking that strength training has nothing to do with sexual strategy does.
You lift weights and inject steroids, and leave the philosophical musing to us - at least until you learn the ropes.
SoSconed 6y ago
You’ve missed the point of TRP.
You don’t lift for women, you lift for yourself.
Being a low BF shredded manlet will kill you libido, this your game.
Go bear mode.
[deleted] 6y ago
65 kilos can never be aesthetic though.
But you are mis representing the lifting advice given, "Go do powerlifting" is the best advice for someone who has never lifted weights before Which is what the "go lift" advice is aimed at.
arthurabyssal 6y ago
This post is not aimed mostly at beginners and it makes that distinction.
arthurabyssal 6y ago
This post is more aimed at intermediate and advanced lifters. And at 65kg I have a very aesthetic physique and if you want I'll pm you a photo no homo
frhnwunderkid 6y ago
I'm 5'5'', 20yo, 63kgs
I squat 125kg, Deadlift 150kg, Bench Press 70kg
and I don't look like I lift.
how do you look good with 65kg on 5'8'' with your strength numbers (130 Deadlift, 65kg Bench Press)
Pm me pics op
Nocryingok 6y ago
Thanks for the post, man. Truly pragmatic, not just trying to look tough like many others here.
bulkbroo 6y ago
What are your numbers squat bench deadlift
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arthurabyssal 6y ago
I measure by the mirror not by numbers. But deadlift of 130kg and will hit 140 in a month. I have never done max weight squats. I can bench my bodyweight.
derektwerd 6y ago
65 kilo.... really depend on his height how aesthetic he can be at that weight. 6’ not so much, 5’5” could be pretty ripped.
BTW I’m 5’7”, 73 kilo. At 68 I’d be ripped
xovyz 6y ago
I think most of the fitness advice given on this sub are from people like this unfortunately, people who's been gymming for half a year and watched video of AthleanX on YT and think they know what the fuck they're talking about. And anyone who knows what they're doing would not say that bench press is a bad chest builder.
zyqkvx 6y ago
ha, speaking of which. That guy says bench presses cause internal rotation of the shoulders giving you that shoulder-forward gorilla look. He says to do face pulls to counter this. It seemed to check out after a few other google searches at that time so I've been coupling bench pressing with face pulls. Any knowledgable comments about this are appreciated.
arthurabyssal 6y ago
https://youtu.be/jvQho3EsxzM many coaches and trainers say that the bench press is not a good chest builder.
xovyz 6y ago
If done correctly it is a good chest builder. Youtubers put weird content cause they want views, and of course people are gonna wonder and click if some guy states that bench pressing is bad. You don't have to barbell bench press, heck you don't have to bench press at all to build a big chest, but there's a reason it's popular and literally in almost every program and routine out there. It's because it works. It's worked for bodybuilders through so many years, and it still does. There's a reason pro body builders bench press. It works. Some people may prefer something else, and there's a ton of ways to build your chest, but the bench press is a staple and will always be cause it's easy and it works.
In the end building muscle isn't hard if diet is on point, because our bodies aren't stupid. I'm simply talking from experience I've racked up through the years, including the hundreds of yt videos I watched myself. You find what works for you and stick with it, and that's what counts. Training is a lifelong journey, and I promise you if you stick to the bench press for 5 years you WILL have a massive chest, considering other factors are in check (diet, sleep, health)
chrisname 6y ago
Manlets, when will they learn?
arthurabyssal 6y ago
Quite funny haha. Except no I'm not short. 5.8 is not optimal but it's taller than nearly all women. Just got a very trim waist as well.
ac_bro 6y ago
How much do you squat / deadlift / overhead press or bench?
Just the fact that you claim benching is not optimal for chest development makes me think you really don’t know what you’re talking about. Natural powerliftiers often have bigger chests than natty bodybuilders with all their pump work because they have a strong pause bench .
And fuck no , bench press doesn’t build your shoulders(just like pull-ups and rows won’t really build your rear delts ). If you’re benching with your shoulders you’re doing it wrong . Bench like a powerlifter (without leg drive maybe)
chrisname 6y ago
5'8" is king of manlets tier.
Btw 5.8 feet =/= 5'8". 5.8 feet is 5'10".
banjew 6y ago
You manlets do not learn indeed. It doesn't matter if you are taller than women. It doesn't matter if you are average men height. You have to be taller than 80% of men or you are invisible. That's the pareto law.
BTW I'm 5'8 and I'm quite invisible.
arthurabyssal 6y ago
And you don't have to be TALLER than 80% of men, you have to have a higher SMV than 80% of men. THAT'S the Pareto Law.
slickdevil1 6y ago
Im 5'8 or 5'9 and certainly not invisible. Are you ugly? Sounds like it. Or are you fat and dress like crap?
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arthurabyssal 6y ago
Well that's incorrect because of the results I've got with women.
stickythestick87 6y ago
Just keep doing your thing and ignore lanklet virgins trying to shit on your game
banjew 6y ago
Which women? you got an average of 6 or all 9's ? stop with your unscientific methods, in general women prefer bigger men. Of course there are some weird girls that prefer thin feminine men.
arthurabyssal 6y ago
Nothing "unscientific" with my post. "Bigger men"??? A shredded Hugh Jackman is more attractive to nearly ALL WOMEN than a larger fat man. 'Big' can mean a lot of things. Being thin is not feminine, lower bodyfat correlates with higher testosterone and better health. There's a reason superhero actors get shredded for movies: it looks great. A large ripped man can be more attractive but that's mostly because he's ripped and probably a Spanish fitness model etc. Again frame is most important.
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arthurabyssal 6y ago
I know the importance of belly breathing. Having stronger TVA muscles won't affect breathing. Lean teenagers do not have trouble breathing.
arthurabyssal 6y ago
Arnold's mental health was not affected by stomach vacuums.
theselfmadealpha 6y ago
I gotta say, for an 18-year-old man, I'm impressed. You certainly know a lot about fitness and nutrition. And I agree with almost everything you said. But for beginners, which most guys in this sub are, you'll get more bang for your buck doing heavy compounds.
I've been in the gym for over a decade and am always mixing it up, trying new things. Right now and for the next 6 weeks, I'm doing a low weight, high rep (20-25 reps), high volume program that consists of mostly isolation work. For advanced lifters like us, you're absolutely right. As far as aesthetics go, doing higher-rep isolation work with perfect form will build you a better looking body. However, most guys here are noobs and will get great results just doing a few compound lifts a few times a week.
DeadliftRx 6y ago
Long time reader, first time poster;
The Press™ is much more important than bench press, guys. Keep your shoulders healthy.
MarcosDomingues 6y ago
The Press™ doesn't involve any external rotation or shoulder abduction, basically it works the same muscles as the Bench Press except it's at a different angle and doesn't work the chest
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velinxs 6y ago
If you bench a lot make sure to do face pulls, best preventive exercise. Fixes posture too
arthurabyssal 6y ago
This. And external rotations.
velinxs 6y ago
External rotations being like shoulder dislocates? Just summed up my post bench exercises.
Edit: just googled, gonna have to try that. Ty.
__ROOSTER__ 6y ago
so now a 145# child is going to give advice?
Brah?
TRP was never supposed to be just sexual strategy and years ago wasn't. Its total man. The total man is strong. He has sexual strategy mastered because its part of being a total man, but it isn't his goal, its a subcomponent of being awesome.
He understands pure physical strength has benefits beyond both strength and getting chicks. It influences the way he approaches everything in life and in how everyone treats him. The way men treat him being the most important as his hierarchy with other men influences his success in all things, to include with women.
doing anything just to please or get women is weak. Do things because they make you the most awesome man you can be in your own eyes and in the eyes of other men. Dress and groom for your own self and for life success. If you're dressing/lifting/eating/whatever specifically to impress chicks, you're a chick.
Being strong is aesthetic. Just strength alone, with the mass it takes to be strong, will get chicks. Remember nothing a woman says is true. Yes, she will screw the cut guy and gossip with her friends about aesthetic dudes. Her panties will also get soaked and she will go home with a strong guy.
I've had plenty hot plates 20-25 years younger than me without being cut ( or rich)
One of the best things you can do for yourself is get strong and stay strong for life. If you want to get cut after getting strong go for it, it only helps in some areas.
[deleted] 6y ago
I love this comment because the man makes a philosophical point about what TRP is all about and isn't arguing about stupid shit like the proper technique to breathe through your belly button.
Hussy68 6y ago
That’s because people in TRP are often one dimensional. Yeah bro to get aesthetics just stick to compound movements. What the actual fuck am I hearing.
albino_red_head 6y ago
I really want to read this but damn that’s a wall of text. I got the gist by skimming but the tldr should be a list of the exccercises you’re prescribing.
Redpillandrew 6y ago
This is just great, OP. Many things to resonate with, especially
Yes, I always loved pull-ups and left them to deal with my bicep dept., and they were skinny (and weak) AF, even if I carried weights and with lots of reps. It's funny how this excercise tricks you into thinking it's targeting your biceps enough. Curls are the best choice as for I know
slickdevil1 6y ago
I do nothing but chin-ups for my biceps and they are probably one of my best body parts. But it probably does not work for everyone, so just add curls if you have to. No big deal.
Ismoketomuch 6y ago
Your doing bench press wrong. Your supposed to pull your scapulae together as close as you can, holding them close together through the entire pressing movement, specifically so that you disengage your delts and use your pectoralis muscles. If your not doing this then just as you described occurs, which is incorrect press form.
I stopped reading after this point so I can only assume the rest of what is written is incorrect as well. This is why people don't listen to 18 year olds.
SpaceEnthusiast 6y ago
You can summarize the whole post with the following. Women love the bodies of men who are lean, have defined abs, small waist-to-shoulder ratio, big arms and shoulders. Women don't care too much about the strength within that body. Most powerlifting-style advice won't get you anywhere close to that.
DrawDis 6y ago
If anyone is relying on this sub for lifting advice then you need to reevaluate.
warburgio 6y ago
Guys new to lifting should focus on getting stronger, thus bigger- bug movements, heavier loads, surplus calories. After some serious growth there is place for higher volume stuff, aesthetics and fixing weak points.
IMHO youre seriously underweight- 65 kg is a weight of a girl. Unless you compete in a sport with weight categories there is really no point in being scrawny. You can maim yourself that you look good, dry af, veiny etc, but somehow I just don't believe that such a tiny frame is somehow superior and more aesthetic than a big guy, even if he does have a bit higher fat percentage. At 65kg I bet you do not differentiate in a t shirt from a guy who does not lift. Usually you dont do first impressions topless.
From my experience, stating that girls dont care about strength, has no merit. Youre big and strong= manly man, you pick them up like little girls they are= giggles and tingles. You need some proper strength for fucking them silly.
arthurabyssal 6y ago
You're assuming 65kg is where I want to be optimally: I am not at my peak I'm 18 and growing quite fast. The post stated as I've said countless times in the comments, that basic compound movements are great for beginners. Yet again someone hasn't read the post properly before jumping to the comment section to erupt a half-ass criticism. OBVIOUSLY strong men are attractive but LOOKING strong and aesthetic is more attractive. I get the feeling lots of the commenters are chubby and base their worth on PR's in the gym because of their bad success with women. I actually look quite good in a t-shirt because of proportion and looking great does not mean I'm weak: deadlifting 130kg is not phenomenonol but it's a great deal of weight still.
warburgio 6y ago
Im not assuming anything. 'Yet long-term these 'basic movements' won't cut it' and being 18 and 65kg youre obviously have loads and years of experience to back that statement. 130 deadlift is not a big number, your excuse is that it is strong for your weight, yet you are still weak. Focusing on aesthetic aspects may hinder your progress. Getting lean is super easy compared to getting muscle mass. 'I get the feeling lots of the commenters are chubby and base their worth on PR's in the gym because of their bad success with women' and who is making assumptions ? So any critique of your views means that im fat, retarded and derived of pussy. ' countless times in the comments' - among like 15 comments. Mate its nice that you did add value to the sub, but if youre not ready for anything but praise you should fix the attitude
arthurabyssal 6y ago
Progress in what? Lifting more weight in the gym? Is that the point of TRP? To hunk up more weight like that actually matters? Frankly I enjoy lifting heavy but it's not my priority because aesthetics is more valuable in terms of sexual strategy. And despite my age I am very experienced heading to gym 6 days a week for a year and training 7 peers. The post mentions how a COMBINATION of aesthetic isolation training with power training is optimal but YOU obviously didn't read the post. Read the post before commenting.
warburgio 6y ago
'very experienced heading to gym 6 days a week for a year' so after a year of lifting youre still small and weak. Progress in getting big and strong, thus aesthetic- that is clearly thrown out of the window in this case. Razor abs on a little guy are like big tits on a fatty. And this aesthetics in sexual strategy - 65kg lean guy vs 105 kg lean guy- who is more appealing 'aesthetically' to girls? 130kg deadlift is not lifting heavy and a year spent at the gym does not make you a very experienced guy. I get where youre coming from- at some point youve got to mix things to progress- get stronger, better looking etc, but weighting 65 youve got loads of untapped potential.
judethedude 6y ago
Since when is a double body weight dl not at least an intermediate level lift? You and others in this thread are obviously not short, I’m 5’5 @ 134.5 lb (61 kg) and I look fantastic regardless of my “only” double body weight dl. Can post pic if requested.
warburgio 6y ago
Since when youre underweight its not. 61 kg is a weight of a big dog. C'mon. If you become even more anorectic you could probaby pull 3 x body weight.
judethedude 6y ago
Exemplary discourse as expected. Maybe toss a couple sets towards a book big boy.
warburgio 6y ago
Noooo, a midget is laughing at me. Me smash!
CaptJohnLukeDiscard 6y ago
Newbies should not start on a body building routine and most lifting posts here are aimed at newbies. Newbies can get amazing hypertrophy and strength gains from the basic compound lifts and get the hormonal benefits as well.
If someone has put 3-5 years under the bar and knows what they want, sure they can ditch the basic lifts and focus purely on aesthetics.
Finally and perhaps most importantly, I’m convinced that a newbie learning to squat and dead properly will do wonders for his confidence and mental state that 5x10 curls in the squat rack won’t. That’s the biggest pro in my book re the compound lifts for new guys.
arthurabyssal 6y ago
That's what my post says: that newbie gains can be made from basic lifts. I told everyone in the post that this is for more advanced lifters. Newbies should be reading sidebar.
CaptJohnLukeDiscard 6y ago
Fair enough.... I just wanted to emphasize that point so it wasn’t missed.
Also, your stuff on the TVA muscles is legit for those guys who want to enhance the shoulder to waist ratio.
[deleted] 6y ago
This is true, and it's true because women care much more about appearance than substance.
[deleted] 6y ago
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[deleted] 6y ago
And what makes you think you're the arbiter of what does and does not constitute substance?
I say physical strength is an important part of a man's substance, but I don't have to defend the use of a common, fucking dictionary word to some pedantic asshole who feels the need to throw in his useless two cents while adding nothing to the conversation, so I'll just refer you to dictionary.com.
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[deleted] 6y ago
Right, because being strong is for faggots. I rarely block anyone on reddit, but you're the big winner today.
Jyontaitaa 6y ago
I think lifting adds immensely to men’s lives.
I also think you should not start doing serious lifts until after the age of 22. Exercise yes lifting no. Why? Because you might just be stunting height growth which can continue into your early 20’s. So good nutrition and exercise until 22.
arthurabyssal 6y ago
Weightlifting (especially fasted) increases growth hormone by 2000% which helps growth though. Far more important is sleep.
jonib0ni 6y ago
Stopped reading when you mentioned the "neck press". Great exercise to destroy your shoulder joints as efficiently as possible.
DeadliftRx 6y ago
This depends on if you have a Type I / II / III acromion process.
throwaway-chemist 6y ago
Dmitry Klokov is the best example of why that's not true. BTN pressing is a fantastic way to strengthen and stabilize the shoulder girdle.
warburgio 6y ago
Klokov is not a good example. Freaking genetics, support team and metric cube of chemicals. Its like saying that routine is great cuz Arnold used it to grow.
warburgio 6y ago
Klokov is not a good example. Freaky genetics, support team and a metric cube of chemicals. Its like saying that some certain routine is the shit cuz Arnold used it and grew.
Casanova-Quinn 6y ago
An exception doesn't prove the majority.
arthurabyssal 6y ago
The bench press leads to rotator cuff problems. If you use a lighter weight on the neck press it is a great movement, although like any movement it is not for everyone. Maybe for you it hurt your shoulder? Have you ever tried it properly for yourself?
jonib0ni 6y ago
Uhm yeah the bench press can lead to rotator cuff issues, but so does the neck press. And the risk is actually much higher.
The neck press places your shoulders in an outward rotation. Add considerable resistance and shoulder injuries become very likely. Ask ANY physician and he'll tell you this.
Besides, I don't really buy the assertion that basic lifts don't develop your chest well. Weightlifters like Lu Xiaojun have great pecs and they don't even care about aesthetics.
ThePantsThief 6y ago
Would love to hear /u/GayLubeOil's thoughts on this.
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[deleted] 6y ago
So high volume like 8x8 and 6x6 is the way to go? Also should I switch to front squats for quad development? I hear dips are better for a wider chest also.
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[deleted] 6y ago
Ok. I've been doing the standard 3 sets cause I didn't know any better. I'm like 6'2" with long legs and you and Gironda are against big glute and hip development for aesthetic reasons. Would switching to front squats make a difference or should I just lay off the squats for a while since my legs are pretty big alr. Also what do you think about deadlifts from an aesthetic standpoint? I went from a beginner to an intermediate lifter using hulking routines focusing on dead and squat but I'm looking to focus more on aesthetics instead of sheer size and strength. Thanks
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[deleted] 6y ago
I see. Any advice you'd give would have to be specific to me and my goals. But that would require having more specific goals...
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ACE-JHN 5y ago
any books you recommend buying?
I like mike mathews BLS and strength and nutrition pyramids by 3dmj
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arthurabyssal 6y ago
I never knew you trained people? That's awesome do you have a seperate website for training? Many young people have never heard about Gironda, I, an 18 year old read his story and found it tragic that he had to close his gym and that people don't know his legacy. I was doing sissy squats the other day and one trainer said: "I haven't seen those in years!" Probably his best principle is 'training over your head': going back into the set before you feel ready. Way too many people are comfortable in the gym. They are comfortable doing bench presses and not pushing through properly. I have almost cried from pain in the gym a few times.
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ananyo007 6y ago
Yeah dude. That shit is going to burn out real soon when you realise you are still horrendous with women because you're just a bulkier version of the autist you used to be.
Instead, lift because you cannot stop jerking off to yourself at the mirror. Lift because you feel like an enormous green rage monster after pulling a 500 pound deadlift. Lift because you know you can slap a girl's ass without having to worry about his beta bux throwing fists at you. Lift because you love the iron.
TRP is about sexual strategy, yes. But if you're using TRP just to get laid, you're selling it short.
kalashnick 5y ago
You know deep down what you're saying is bs. Every man picks up a weight and puts it back down because he wants to hold a woman. Narcissism will only get you so far if you're not getting some kind of external approval.
DedotatedWammmmm 6y ago
Honestly, you shouldn't get your lifting advice from this sub. Yes the general advice of lifting weights (or some other form of fitness) should be emphasized here, but for specifics? There are other subreddits that would be better suited.
riffermaddness 6y ago
Upvote this comment.
TRP is a very specific and specialized community just like there are very specific and specialized lifting and fitness subreddits.
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MisterRoid 6y ago
TRP isn't that bad. Certainly not as good as bodybuilding.com or T-Nation, but at least it's not ruined by political correctness. Most training gurus on YT are fake natties for example, so you can't expect to apply their advise succesfully if you are a natural lifter.
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notonlyplace 6y ago
I Disagree body building has quite a few red pill tones, and much better advice overall
zyqkvx 6y ago
So what is the best source for Red Pill fitness?
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TheProphetPhysiquiel 6y ago
Check out bodybuilding, specifically the Men's Physique class. There are cut and dry standards (well, there are supposed to be) about what kind of proportions look best in an aesthetic physique, that'd be the best place to start.
Yrmahon 6y ago
AJA Cortes
slickdevil1 6y ago
Honestly lifting is really simple though.
High volume is key for ideal hypertrophy. Combine that with compound movements and a few accessories for lagging body parts or body parts you want to emphasize, and your done.
Almost any full body, upper/lower or push/pull routine with decent volume (volume as in sets per week, should be 10-15 per body part, or maybe even slightly higher if you've got the time) and 2-3min rest periods will do the trick. What's more difficult is nutrition -- at least when it comes to sticking to it. Lots of veggies, lean meat or fish and some unprocessed carbs are good. But that means: no takeout, no binge eating, no sugary crap. Many people fail that part.
ThePantsThief 6y ago
I'm still struggling heavily with the diet part. I probably have a sugar addiction. Any advice, anyone?
nicolasyodude 6y ago
Count your calories and eat sugar anyways...
antariusz 6y ago
It’s easier to do keto than it is to do low carb. Your body will adjust to it and will stop craving. (The mental addiction takes longer)
Check out the keto subs (there are several)
Honestly.
Just cut out 100% of the sugar for a week and your addiction will be broken.
After you’ve done it for a few months you’ll be in a better place to decide if it’s something you can continue long term.
Do strict keto. Only fat and protein and leafy grenen veggies. Just go to the grocery store and buy 2 weeks worth of food that you know you will eat and don’t eat anything else.
Google a keto food guide on ruled.me
It’s a good starting off point. Just follow that list... if you can’t skip eating sugar, it’s better to not eat anything. But it’ll show you what’s good, what’s better, and what’s bad. You will end up eating a few stereotypical foods, bacon, broccoli, eggs and almonds, but it works.
Don’t cut your calories too low. Aim for at least 1500 calories a day worth of fat (depending on your own needs, obviously some guys can lose weight even on 2000). While you’re adapting especially don’t cut your calories too low. If you are full on fat, you will not even have a desire to eat cookies. Log everything! (For at least 2 weeks, until you know what 20g of carbs in an entire day looks like)
There are sugar cookies brought in to my workplace today. I LOVE sugar cookies. I had like 4 slices of cheese and 10 sandwhich size pepperonis and 3 pieces of bacon for breakfast. The desire for cookies is zero.
I’ve broken my diet a couple times after 2 months of keto. It’s no big deal, it’s easy to jump right back into. For some people sugar addiction is like crack addiction, and they can’t ever go back to a “normal” diet. For other people, you can begin to enjoy carbs “in moderation”.
But you won’t know for sure until you’ve done the cold turkey method.
It sounds counter-intuitive, because other addictions, like heroin or nicotine require you to ween yourself off. For sugar, it’s easiest to do cold turkey to force your body to begin converting fat into ketones. Because if you have even a few sugars, the process breaks down.
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sogardnitsoc 6y ago
It's ok. Don't buy this low carb bullshit: https://www.foodforfitness.co.uk/podcast/36/
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MindFuktd 6y ago
Don't buy it at the store, you won't have the option of being tempted to eat shit.
Poof_Wonder 6y ago
I am totally addicted to sugar. The ONLY thing that I could do to stop me from binge eating before I went to sleep is to never buy any candy or any foods. If you are not in your own house and you live with parents it is hard especially if they are not conscious of their eating habits and how it effects their children.
Sugar addiction is so real and it is denied by the majority of society (or they just think that because sugar is literally in everything it must be okay)
ThePantsThief 6y ago
Yeah, I wasn't joking. I'm the same way.
I have no problem not eating candy or drinking soda, but cookies are a problem for me. And if not cookies, then a whole sleeve of butter crackers…
Poof_Wonder 6y ago
Ever since I quit eating candy I have been starting to like a lot more foods. I used to look at the menu and make sure I picked out the items that I didn't want, but now I don't care because I know I'll be able to at least somewhat enjoy it if it is that popular.
Ghyslain333 6y ago
Set your mind to it. Or make a compromise : allow yourself to eat sugary food/drink when/right after you train to resupply glucose in your bloodstream ASAP.
KekistanRefugee 6y ago
2.5g/kg of body weight for protein. Calculate your RMR by doing your weight (in kg) * 24, then multiply that number by 1.7 and that’ll be your recommended Kcal intake daily. Add 500 Kcal to that and that’ll be your Kcal needs to gain 1lb a week. Make sure you eat “good” carbs like fruits and whole grains. Eat lean meats like chicken for your protein (I recommend whey supplement as well) and vegetables like broccoli, leafy greens, and other colored peppers to get your antioxidants.
Source: have nutrition degree and a minor in biology
ThePantsThief 6y ago
Thanks man! Love me some broccoli and chicken. I need to make a habit of cooking those and eating those for lunch and dinner when I can, I guess.
Aren't fruits really sugary? Shouldn't I go easy on those? That's what I've read anyway
KekistanRefugee 6y ago
Cooking is the biggest thing preventing me from going full beast mode on my diet, I agree 100% on it being hard because it’s so damn time consuming. Look into meal prepping.
Fruits can be sugary, but it’s natural sugars like the carbs in whole grains. Simple polysaccharides. One thing I want to stress: don’t overthink it, thousands of websites will tell you “X is amazing for Y” or “X builds Y fast” when in reality you just need to follow the basic tenants of a good diet and keep track of your macronutrients.
It’s really as simple as calories in calories out. I had a pretty shitty diet in college, but I swam vigorously and did rough estimates on my calorie intake. I gained like 20lbs of muscle in 2 years, I can only imagine where I can get with a proper diet and lifting.
[deleted] 6y ago
stop eating sugar.
ThePantsThief 6y ago
Tried
Could not resist after like 3 days
Ate cookies
Proto_Sigma 6y ago
Eat less sugar. Wean yourself off.
What is the shittiest thing you put in your body on a regular basis? Do you know the answer? Good, then stop doing it. If you isolate a single thing, get rid of it, and then rinse and repeat every couple of weeks, you'll make massive progress over time.
I've been soda free and cut my consumption of candy down 95% over the past few years and it's one of the best things I've done for my health post TRP.
Also, as a pro-tip, eat a lot of fruit. It's sweet enough to help with sugar cravings, and the longer you avoid processed sugar the better it'll taste. Plus it's an excellent source of vitamins, anti-oxidants and fiber.
PiDelta632 6y ago
This is a great method. I just don't know what I'm going to do when I get to alcohol.
Proto_Sigma 6y ago
Cut dosage. If you have 3 drinks every time you go out, cut it down to two. If you drink 10 times a month, try and cut it down to 8. Go for lower proof beverages. Identify situations that might make you relapse and avoid them. And then every month or two, cut the dose down again. Keep doing this until you're satisfied with your level of consumption.
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Proto_Sigma 6y ago
Also find some kind of replacement activity for drinking so that when you get the urge you can channel it into the replacement instead.
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GoCleanYourRoom 6y ago
130kg deadlift at 65kg and he wants to tell TRP to work on asthetics and not strength. LOL.
mala_madre 6y ago
That was like 5 walls of text in one post, good job. Didnt read it, structure it properly before submitting
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whatsthisgarg 6y ago
Lol. You've got one fucking inch on the guy. You're barely above the average height of the American woman.
Come back to me when you find a woman who gives a shit about how much you can deadlift.
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write-the-wrong 6y ago
Would love to see video proof of you hitting those numbers at that weight. Until then, you just sound butthurt at the idea that someone dares train different than you
fruguy 6y ago
Those numbers are pretty reasonable. There are plenty of guys in my gym around that height/weight hitting those numbers.
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MarcosDomingues 6y ago
Mirin stats. What routines have you followed? How do I get rid of my poverty bench press?
mallardcove Endorsed Contributor 6y ago
This needs to be upvote more
Too many anti lifting hamsters here and many here who do lift follow bad advice
Giddleor 6y ago
Bigger bench press, in many different studies, has been directly associated with big chest. Problem with a lot of people is they focus on the regular flat bench. Ditch that. You want a big chest go do incline and sometimes decline.
majorketone 6y ago
Correct me if Im wrong but doesn't your arm and shoulder positioning on the down movement of the neck press put you at risk of shoulder impingement?
arthurabyssal 6y ago
Use a light weight, don't relax the chest, don't flare completely parallel. Depends on your genetics if you handle the movement
1by1is3 6y ago
You have good point about aesthetics over raw strength, as I feel too many people especially on reddit are shipping strength training over anything else, and many people who follow that kind of advice end up getting fat. The general emphasis on the squat is all well and good but squatting is suboptimal if you are chasing after aesthetics. The deadlift and the squat are too draining for a person and racking up volume is much harder after a deadlift session. Both of these should be done once a week only, while emphasis should be given to chest, shoulders, traps, lats and arms. Skipping flat bench press for incline, doing heavy shoulder presses and a lot of volume of lateral raises, doing a lot of curls, a lot of vertical and horizontal rows, dips and shrugs. These should be priority.
Store_Front_Door 6y ago
I stuck to a 4 day split for over 6 years. Obviously the excersises have changed,, but it's basically the same shit. Right now I'm at 6ft2 (190cm), 209lbs (95kg), ~12%bf.
I kept everything simple, including my bulking and cutting diets, reducing or increasing calories and macros, increasing or reducing the amount of cardio.
This just goes to show that not everything has to be complex in order to work as long as you stay consistent.
F_Dingo 6y ago
I didn’t bother to read this giant hunk of shit.
Pick heavy things up and put them back down and then do it over again until you’re jacked. That’s all you need to know.
tobular 6y ago
The summer of my freshman year I lifted religiously with proper diet and the following semester, I already started getting compliments from guys and girls on my gains aesthetically. Personally, I feel like compound movements are enough if you want to look good but if something is lacking, you can always add the appropriate accessories. At a point your muscles will have to grow because they need to to handle the weight youre lifitng. Also, the most important part of looking good is having a low body fat%. I kept my diet in check and also ran track or played basketball to keep myself in check. For reference: 180lbs. S/B/D:445, 245, 515.
RosstheMoss81 6y ago
That guy in the pic looks like he’s prepping for the alpha male in cell block D.
arthurabyssal 6y ago
Hahaha. Well it leads to a great physique. Gotta do what you gotta do
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MisterRoid 6y ago
Being big and strong so you can kill the competition is also part of sexual strategy. Personally I just want to be bigger and stronger than every other guy. It's a good feeling to walk into a room and be the biggest guy there.
mytrillosophy 6y ago
A 140 pounder trying to tell men how to lift. I’m outta here
Casanova-Quinn 6y ago
In the wise words of The Brofessor Dom Mazzetti, "It's not about how much you can lift, it's about how much you look like you can lift."
MarcosDomingues 6y ago
Stats: -5'8 -65 kg -130 kg deadlift.
Op does not understand he's still in the novice phase, but still tries to give us advice lol
SpaceEnthusiast 6y ago
Yea. For his height and weight, his deadlift should be closer to 2.5x BW at least, for him to be non-novice.
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MarcosDomingues 6y ago
There is no point in lifting for aesthetics if you haven't even hit the intermediate stage. This is because the further away you are from your genetic potential, the less volume and exercise selection you need in order to trigger protein synthesis. So by now OP can make great hypertrophy gains by taking a minimalistic training approach, because he is still a noobie, and worry about smaller details later on. Also you shouldn't lift for women.
PaddingtonBear888 6y ago
Everyone wants to be a coach.
[deleted] 6y ago
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arthurabyssal 6y ago
"Get a routine that that can help increase your strength followed by isolation accessories for aesthetics" - that's what my post reccomends if you read it.
arthurabyssal 6y ago
Strength is a very general term. The difference is bigger sarcoplasm stores, glycogen metobolism, nerve signalling. And 35lb curls are not better than 15lb curls if form is bad. The tempo, form and intensity of a workout matters more than the weight on terms of hypertrophy.
[deleted] 6y ago
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banjew 6y ago
Aesthetic according to whom? Women prefer a 120 kg viking or a 65 kg male model?
arthurabyssal 6y ago
I'm 65kg and NOWHERE near where I want to be so that's a poor example. It would depend on whether the 120kg man was fat or not, or ugly or not. Mostly it would depend on frame. Obviously many women would prefer 'the mountain' whereas many others would prefer a fitness model.
banjew 6y ago
It's not about "many" but "most". Most women would prefer the mountain. Not all, but most.
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xovyz 6y ago
I watched a video on youtube of bradley martin and his friend walking around asking chicks whether they preferred him or his friend's body type, most of them iirc preferred the friend.
https://www.youtube.com/watch?v=FxPIODzh70o
There's a point where it's "too much". Then again that would include roids and many many many years of training.
[deleted] 6y ago
yes because asking chicks directly what they want when the 2 dudes are standing in front of them is a great and reliable method of ascertaining what Women want. And edited youtube videos are also a great method for finding out truth.
Combining the two must mean it's a holy grail of wisdom.
SaveMyElephants 6y ago
I can’t believe how awkward they are...
zyqkvx 6y ago
This is why I advise betas to 'work out till you get a basic masculine build, even if you never work out again' in plain non-trp language. People always make false dichotomies for themselves (when someone else is not trying to give them one). Betas think of working out as the goal to becoming Gold's Gym massive or nothing. A man that gets that basic masculinity build goes sooo damn far over, not, or the 8X effort needed to become a viking.
banjew 6y ago
Lol women fucking lie. There's no way they would choose the skinny guy. There's a reason strippers are fucking ripped.
zyqkvx 6y ago
My take is woman will always like the massive guy if he were on a stage in front of everyone (especially many other women), and the other guy if they are walking around on the beach together.
xovyz 6y ago
Tbh I think the sweet spot is in the middle of them. Ripped, and big, but not as fucking big as bradley martin cause it's just unnatural and too much. V taper also
banjew 6y ago
That guy's a gorilla. No girl would like to boyfriend him. But they surely would fuck him in the spot.
It's like a huge tits bimbo. You don't want to present her to your familiy, but sure as hell would fuck her.
Also Bradly Martin has the frame of a 12 year old asperger boy.
arthurabyssal 6y ago
A lot of comments here about how newbies should do powerlifting blah blah. I said that this post is more aimed at intermediate and advanced lifters. Or that certain exercises are bad. All throughout I say some are not for everyone: I make a distinction between an exercise working for one person and not for another. I don't believe everyone is actually reading the post properly.
Scandinavianredpill 6y ago
TLDR: has no real understanding of how to get big naturally.
Compounds, work hard recover and stop fucking around.
arthurabyssal 6y ago
What a useless comment. Quote anything in my post you disagree with. I didn't say compounds were bad. This post is not a whole overview of lifting, that's why recovery wasn't mentioned. What makes you think I'm fucking around? My advice is from world class fitness models, The legendary trainer Gironda, Strength coaches (open the links), Mr Olympia's and personal experience.
Scandinavianredpill 6y ago
because you think strenght and looks are two different things. strenght builds size, which builds a physique. one of the biggest problems of most lifters with your attitude is 0 mass, trying to sculp something that isn't there with a ton of cable cross over workouts.
DrawDis 6y ago
These are the same people wearing $220 lifting shoes in the gym while they struggle to squat 135 lbs. Million dollar accessories with ten cent lifts.
Scandinavianredpill 6y ago
Made me laugh. sad but true.
[deleted] 6y ago
Deadlift, row, squat, benchpress, pullups are primal movements. These are the movements that put on the most mass on you. If you cannot bench 225, squat 315 and deadlift 405 no amount of fluff and pump BS isolation moves will put as much muscle on you as the primal movements will
jgarcia9817 6y ago
How many sets and reps of ab vacuums should I be doing daily?
arthurabyssal 6y ago
I do sets of 5 really long ones supersetted with abs. And randomly throughout day (eg: brushing teeth) but not after eating. Some advocate 50 short reps. Find what works for you.
jgarcia9817 6y ago
thanks!!
Sumsar01 6y ago
Strength is the most useful thing you can have in life, for many if not all people it will help with most problems the pill try to fix. Aesthetics is also a biproduct of strength and strength is a much easier measureable variable.
Also bodybuilding is a beuty contest for men.
arthurabyssal 6y ago
Strength is not the most useful thing in life in the modern world. Money is. A good body 99%of the time is a hobby and for fun and game unless you're an athlete/trainer. Aesthetics is different to strength. Strength is moving something from A to B. The blokes who snatch weight in the olympics are not always aesthetic. Yes modern bodybuilding is ridiculous. But golden-era they were adored by women and it was more mainstream.
bl1871 6y ago
Strength is the most useful characteristic in life the ability to push through challenging endeavors, arduous tasks for a greater achievement on the other side, the ability to rebound from set backs and most of the time these endevours are rewarded with money when the effort is applied to that end, weight lifting and taking care of one's self can build these qualities.
arthurabyssal 6y ago
Yes but that isn't physical strength: that is resilience. Loads of CEO's, lawyers and politicians are scrawny. You're confusing physical strength with determination and making a needless argumemt.
Snazzy_Serval 6y ago
I agree completely.
In this modern era strength is completely useless, unless you have a job where being strong is important, like being a furniture mover.
That's not to mention that it's even possible to build up a defined body and still be weak. Sure you won't be hitting power lifter numbers, but you'd still be stronger than the average guy.
Personally, the only reason I work out, and the reason why I'm heading to the gym in an hour, is to develop a body women like. Sure my strength is going up along with my muscle mass, but it's not like I'll ever use that strength other than picking up anything heavier than a desktop computer.
bl1871 6y ago
Try some jui jitsu and see if more strength and better cardio don't come in handy, good forbid you actually have to defend yourself or protect anything, physical strength along with the knowledge to most effectively apply it is invaluable, much like a high horsepower motor without a way to get all the power to the ground is lame so is a bad ass trans, rearend and suspension with an underpowered motor
Snazzy_Serval 6y ago
Why? Did I say anything about being a martial artist? That's like saying that somebody doens't need to be fast and telling them to run a race.
Most people get into 0 fights once their out of high school. And even then most people who know how to fight suggest that the first thing you do is run away.
RosstheMoss81 6y ago
The chest consists of 3 parts, the upper pec, middle pec, and center or middle pec.
arthurabyssal 6y ago
1) Gironda neck press 2) Cable flies (different angles=different parts) 3) Gironda dips
Marus_Nipples 6y ago
Actually its just pectoralis minor (upper) and pectoralis major (the rest). No middle pec.
RosstheMoss81 6y ago
Satire bruh...