I've noticed that lifting is preached a bunch here but little help is really available for the noobs. So I wrote this as a bit of a guide for the new guys starting out. This is just a compilation of info and tips to get you started, since researching this shit is rather time consuming. Once you get enough experience its all on you and your research. I'm not a competing powerlifter or strongman, I just spent too much time in the gym. Everything I'm about to write is from my own personal experience and working with Powerlifters and bodybuilders. My own PR's @ 190lb BW are Squat: 405lb, Deadlift (conventional): 365lb, bench: 255lb. nothing impressive but its something. And as you can see, my body favors the squat more.
Programs So where to begin ? if you're a noob to lifting and look like a stick, do not start with a body building split rather begin with Stronglifts! or Starting Strength!. Doing isolation work this early on will not do much for you. Compound movements coupled with linear progression will make you big and strong. Once you're in the rhythm of working the 5x5, keep at it until you cannot complete the 5x5 required of the squats or deads, which ever stalls first. At that point, you can either move on to bodybuilding, powerlifting, or my favorite powerbuilding. My only gripe about the 5x5 template is the lack of upper body development. To mitigate this, just throw in more bench variations on bench day and do other upper body stuff on deadlift days. 5x5 is mainly a strength program but I really do think its the best one to start with across the board.
Now for those going for pure aesthetics, keeping with the 5x5 until you can't do the squats doesn't really make sense. I feel that once you can consistently squat 225 and bench your BW, then you should be good enough to transition into bodybuilding. But the early game is still the same, you need the strength and mass before you can chisel it down; cutting when you have no mass is only going to make you look weak and sickly. Like I said above, you need more upper body exercises when working with 5x5. After hitting all three lifts, come back to the bench and do inclines/declines/close grip or dips/pull ups for reps instead of weight. Then on an off day, hit your arms and shoulders hard. (Bodybuilding isn't really my thing but I got some noticeable definition by doing this)
For the fluffier folks. Walk. Walking is so underrated as an exercise. Go for a walk in the morning for an hour or after you come home, just walk. Don't get on a treadmill or elliptical, walk outside and listen to shit or just think. Walk consistently for about a month and then you can slowly integrate weights. Also I believe you should stay away from machines and stick with free weights. Doing those twat spreaders or ab machines right away wont do shit for you because there is no need for balance. Having to balance a weight correctly works muscles that the machines can't and will make you stronger overall. If you don't believe me, see how your squat compares to when you're in a smith machine and when its a barbell.
Now the biggest factor in getting your gainz is actually not which program you've chosen, it is CONSISTENCY !!! God himself could be using 5x5 or 5/3/1 but if you don't religiously follow it, you are destined to fail. Once you choose a program, stick with it for a couple months and track your progress. if you made progress, keep with it. If not, choose another one or tweak the existing one a bit. Some good intermediate ones are 5/3/1 with BBB, Westside variations, madcow, texas method, hepburn method, Cube method etc. Just remember BE CONSISTENT!
Also find a generic GPP program and use it later on. You may be strong but without endurance, you're going to have a tough time.
Form When you do these compound lifts, know that they are dangerous and as the weight goes up your form needs to be on point. So just like in SL or SS, begin with the bar across the big three (squat, dead, and bench). Learn the proper form and movements required of the exercise before you begin putting weights on. Kill your ego when you step into the gym, there's no one but you and the weights. Also there is no one correct form, it all depends on your body's proportions and mechanics. Drill the very basics into your mind and start making tweaks from there. Here are a couple videos for you to check out to learn the form for the big three:
Mark Rippetoe was the easiest to find and to learn for me. As you learn the form, I suggest you look up videos of powerlifters like Stan Efferding, Richard Hawthorne, Mark Bell etc. to see what tips they have that can apply to you. Those guys, especially Stan Efferding, are ridiculously strong but also look strong as well.
Squats - Squats for THOTS There are two variations for the back squat: low bar and high bar. You can learn bar placement and foot position from videos and research, heres some tips and info. Low bar will put more stress on your lower back but will generally allow more weight to be moved with less flexibility. High bar will put much less stress on the lower back but requires flexibility and you wont generally be able to lift more due to the change in mechanics. The most important part of the squat is KEEPING A NEUTRAL SPINE. You MUST keep a neutral spine, especially the lumbar/lower back, throughout the whole lift for you to be safe and not have a one way ticket to snap city. Another big issue is keeping your knees pointed outwards and tracking over your feet. During your squat movements, your knees will begin to cave in when you get heavy or tired. You can't let that happen because it'll wreck your knees. Keep your back straight, keep a tight core, chest up, and don't let you knees cave in and you'll be set. Oh and never squat in tennis shoes. you need a flat surface that will not deform under load. Use Converse, wrastlin shoes, or go bare foot.
Bench For this I highly suggest you watch videos while you learn it. Hand placement is going to depend on your build but I prefer a little . Biggest thing is your back, especially your traps. Alot of people think that they keep their back flat on the bench, this is not true. When you bench, the only parts of your body in contact with the bench should be your upper back (traps) and your buttcheeks. Your lower back should be arched and kept tight and OFF the bench while keeping a tight core with your feet planted. Keep your elbows in and bring the bar down to your lower pecs and you should be bueno !
Deadlift - This shit right here nigga ... this shits called death. This is the holy grail of strength. It is a simple lift where you literally just pick something up and put it down and it is the standard lift to test one's strength; oly lifts are better indicators but they're far to technical to learn quickly. Like the squat, the deadlift has two variations, sumo and conventional. Which variation you use will ultimately come down to your build. This is something you should research thoroughly. Just like the squat, keep your back straight with a tight core. Because the weight is in front of you, it is crucial to have back strength so you're not pulled into a rounded back lift. And just like the other lifts, you're going to have to play with your stance and foot positions before you're really comfortable. Keep your back straight, tighten and brace your core, drop your butt (not to parallel), and push your feet through the ground. When that bar reaches your knees, squeeze your glutes hard and literally fuck the bar by popping your hips forward; side effects include a sore gf or plate. Never deadlift in tennis shoes; I find bare foot is best on heavy deadlifts.
These lifts can be dangerous when it gets heavy and all three have the potential to end your lifting career. Seriously learn the correct form with the bar first and progress slowly. Dont get hurt because of your ego. I hurt myself deadlifting when I was rushed back from an injury. I popped 315 on the bar after a couple weeks of lifting and hurt my back. It took me a whole year to get back to normal. So please be safe and never push yourself to get the number of reps when your form goes to shit. If you fail to get your numbers ... who cares ? Failure is going to happen alot in weightlifting so get used to it; try again and again until you hit your mark.
Also utilize the powerlifting or weightlifting subreddits for form checks. Video yourself from the side with the camera placed knee high and post it.
Equipment & Supplements
Things you should never get:
- gloves aka "bitch mittens"
- most workout supplements
Things you should get now:
- Good protein shakes
- Solid foam roller and lacrosse ball
- Ab Wheel
- Solid shoes
You'll figure out the other pieces of equipment you need later on with some research.
Food
- If you're skinny or average, just eat clean and don't dirty bulk because its hard to get that fat off. You're going to have to run a caloric surplus but don't go pigging out at a fast food restaurant, unless you truly don't care and only want to move the most weight. Seriously get over the fact that you have to eat more, the aesthetics will come soon enough.
- if you're a little fluffy, you're going to be on a cutting diet while you walk and learn your form. Once the weights become noticeably heavier, you can switch over to a bulking diet.
Other important stuff Resting is very important when you run the 5x5 methods since it is a rather aggressive program. Just make sure you get enough sleep and have enough rest days or it will affect your life because of how tired you are. However, there will come a point where no matter what you do, you cannot progress and feel like general shit. When this happens you deload on your weights. Instead of taking a week off to recover, deloading just reduces your working weight by 50% of your normal working weight while not changing your workout. After the deload is up, you should be good to go the next week. Also on your off days, work on your flexibility and foam roll sore muscles. Foam rolling hurts but you should do it anyways because it'll help with the soreness especially in your legs. There are plenty of online videos on how to foam roll your body. Now the lacrosse ball is used like the foam roller but for your glutes. You literally plop one cheek on it and roll it around with some weight on it. This really hurts but it'll definitely help loosen the deep tissues in your glutes.
Accessory work is another good thing to do. Accessory work is just an exercise that you use to supplement the big three. Some stuff includes front squat, RDL, pull ups, dips, etc. You can easily look them up and choose. The most important accessory work you can do is the ab wheel and core work. The big three have one thing in common, they require a strong core. You need a strong core to be able to support your spine with a heavy load and not get injured. This is also why you don't use a belt until you get to at least 1.5xBW on squats. Being able to brace your spine without the belt will strengthen your core. After every workout do some ab wheel work and if you don't know how to do them ... look it up. Remember accessory work is to help your main lifts so don't go overboard and try to get as heavy as you can.
When you get heavy enough, you will begin to stall on lifts. Generally the order of lifts that will stall first is Bench, squat, deadlift. When you stall on the bench, just add more variations and keep on with the 5x5 until you hit a benchmark and then move on.
Gym Etiquette
Dont:
- curls or deadlifts in the squat rack
- not racking your weights
- not cleaning your shit
- screaming when lifting
- bogarting a piece of equipment to talk to someone or on the phone
Do:
- squat in the squat rack
- Put your weights back
- clean yo nasty sweat
- ask for help when you need it (spot, form check)
Random thoughts to keep in mind
- learn Google-fu, its all about research and applying it
- Noob gainz is a real thing, keep yourself grounded
- Again, there is no single correct form or motion. Keep the basics in mind and tweak your form to match you.
- there is no single best program, it all depends on you
- Body proportions and genetics will always effect your lifts and how you look.
- lifting in general is a marathon and not a sprint. Do not progress so fast that you burn out.
- Remember, everyone is different. Just because something worked for someone else doesn't mean its the best for you.
- You need a baseline of strength before you can progress into more challenging programs
- Keep old injuries in mind and make sure you can work around them
- When you get sufficiently heavy, do not couple heavy squats and heavy deadlifts on the same day. But you'll figure out what to do when this happens.
- Motivation doesn't mean shit in the long run, discipline is what you need.
- Quote to keep in mind "Success is never owned; it is rented ... and rent is due every day" - Rory Vanden
- Another quote to keep in mind "You must hate all weakness. Hate it in others, but most of all hate it in yourself." - That old guy in the shitty movie Ninja Assassin
This is just a basic compilation for beginner lifters. If you have something to add, by all means let me know and I will edit accordingly.
Now, watch this video! and pay your dues at the iron temple.
87GNX 9y ago
How do you ease into squats if the strength isn't there to begin with?
the_doodabides 9y ago
With the bar. Don't put weights on the bar until you can hit parallel on the squats. Once you can hit parallel without any issues is when you progress up in weight.
jayellz 9y ago
Nice write up, I agree with most of everything you said except for one thing which is possibly most important, Ninja Assassin was an awesome movie dude.
epUser 9y ago
I also would like to recommend the book Convict Conditioning about bodyweight training.
I don't know about the results aesthetically long term, but you need little motivation at the beginning since it's so easy, quick and you can do anywhere.
I'm doing for three months and already got so much stronger and the body is looking better.
The exercises consist of push ups, pull ups, squats, leg raises (for abs), bridges and handstand pushups and they are broken in 10 steps (wall push up, inclined push up on a table, militar push up, one handed push up, etc...) so that you can measure and progress quickly
RedPillMoves 9y ago
I'd like to add something to the equipment list, though maybe not at the rookie level: the BOSU ball.
Having first used it during recovery from my ACL surgery a few years back, and continuing to do so on leg days, I can tell you that the benefits are huge. You'll notice gains in your spatial awareness, your balance, and underused and underdeveloped muscles/tendons that contribute to gains not only in the weight room, but also in speed, agility, vertical leap, and other measurables that transfer nicely to athletics.
[deleted] 9y ago
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AntixD 9y ago
i'd get a pt to teach me form and diet for a few months/then get a gym buddy to train with
Subtletorious 9y ago
There lots of excellent online videos, ironically, produced by personal trainers that explain the correct technique for almost any imagined type of lift. Being a beginner you should not be lifting anywhere near your limit for a few weeks (at 3 sessions per week). You should be able to safely learn most basic lifts. You will quickly learn what is good and bad. The lighter weights mean any error will not (fingers crossed) produced any serious injury.
What I do when I am question my technique is just to film myself with a basic phone and critically judge my method. No two bodies are alike. If it hurts, dont do it. Technique is not difficult but consistancy when you are doing the last rep in the last set is the tricky part.
But if you can afford a PT then, fuck it, get one.
Bortasz 9y ago
I weight 124 kilograms = 273 pounds. And have 180 cm height. BMI 38.
I walk a hour to work, and Hour back. For the past 4 months.
Any advice how to start and do not break my knees?
drallcom3 9y ago
Lose weight first, without cardio. Cardio isn't needed, it just let's you eat more.
Blake55 9y ago
How has your weight changed over the months? Considered diet changes too? 2 hours walking each day sounds like a shitload.
Bortasz 9y ago
I stay in the same weight.
I was trying Keto diet. And go down on sugars/carbons. But my weight do not move.
When I start current job (Biggest change in life) I was 136. Now I stay for ad least 3-4 months in 124.
The distance is 8 kilometers. And I do it 2 a day. 5 days in the week.
puathrowaway900 9y ago
If you're weight wasn't changing you were most likely eating too much and didn't even know it. You're gonna have to track every single calorie.
Kyuzo_ 9y ago
Look into eating paleo rather than keto. And stick strictly to it
drallcom3 9y ago
I was on a three week vacation in the USA and I had to buy new, smaller belts afterwards because I walked so much. I ate whatever I wanted during that time and it certainly wasn't healthy.
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miscandom 9y ago
Some good stuff in there, but would disagree with most things for the "fluffier" people. I hit the weights from junior high into 2nd year of college and started again last year(15 years off because I was burnt out and more excuses but have some b/g with lifting for sports). Do not worry about walking first, walking does nothing but waste time, worry about picking heavy shit up and moving it with proper form (learn proper form first, agreed). That is how "fluffier" people will lose excess fat. Don't go pick a generic BS routine that everyone promotes because everyone promotes it, pick something structured so you have a plan. Any plan that incorporates compound movements will be fine they do not need to be "structured around" compound movements. I've yet to see a decent program that doesn't include the main compound lifts. Anybody wanting to know about lifting should be able to use the almighty Google and research it, not take a short cut and use a single post from TRP to get the info. I know that's not exactly what the intent going for OP but to place myself in the situation of a noob looking to get started I would think "hey this guy knows what he's talking about, I'll look up SS and go to the gym. I saw those videos that's no problem".
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satanicpriest13 9y ago
Best shoes for lifting: go for converse high tops. They're cheap, easily available, and provide decent support during squats and deadlifts, for beginners and advanced lifters alike.
Just my 0.01 pounds.
Isaiah4verse1 9y ago
Thanks for this. Much needed and much appreciated.
_SemperFidelish_ 9y ago
Solid post. Respect.
True, a lot of this knowledge is available out there, but it doesn't hurt to consolidate it every now and then, introduce newbies to it while enhancing the summary with the latest wisdom.
I wanted to add something very important that is overlooked by a large percentage of gym-goers, and is THE mother-effin' critical component of working out - and that is NUTRITION. Eat right or all your lifting is for shit. Eat right and your energy levels will be in a different dimension, as will your rest and recover rate. I cannot stress just how utterly essential it is to have that one word - NUTRITION - at the top of your mind, right next to LIFTING. Do not forget it.
nuferasgurd 9y ago
For equipment, I would add a belt that will allow for weighted chins and pull ups, and a band (the kind to stretch with).
magus678 9y ago
Depending on how you are feeling in the midst of this I might suggest yoga. It really worked the kinks out for me, plus the mental benefits are nothing to scoff at.
Also, if you can afford it I would also try to find yourself a good masseuse that you can indulge in once a month or so.
DrQuaid 9y ago
I've been thinking about getting into yoga the last 2 weeks or so. Is it possible to learn to do yoga correctly on my own, or am I going to have to pay for classes?
RU_Crazy 9y ago
Original p90x has a great routine. I started with that and eventually adapted it to my own tastes. If you put effort into it you will notice some amazing results within a couple sessions.
RedHeimdall 9y ago
I used to do classes regularly. I don't do it on my own. Planning to get back to some classes in the future. You could go to some classes, learn the various postures and transitions, etc, then do it on your own, but...
1) you need space to do it and if you're like me you don't have enough space at home
2) I find it quite easy to get bored doing it by myself
3) there are cute chicks in yoga pants in class with you
4) this may sound hippy dippy, but you want the "vibe" of doing it in a class
Re: number 4... Yoga is kinda the opposite of lifting. When I lift I get amped up, I have an aggressive mindset, I don't need other people around (in fact I prefer to go when the gym is empty), the environment can be bare bones and kind of a shithouse it doesn't really matter as long as you have the necessary equipment, and I'm going really hard and intense for short periods of time. With yoga, you want a relaxed peaceful mindset, a comfortable environment, other people around helps because you can look at the form of others and correct your own as needed (you're all doing the same thing at the same time), and it should be a relatively low intensity but steady burn kind of thing, it's about endurance rather than intensity.
If you get in a decent class, you feel great afterwards, it helps with posture, flexibility, and can be a great core workout. In a strenuous class, hot yoga for instance, without fail it is the biggest most muscle bound dudes in the class who are falling out and needing to take breaks while these skinny little chicks can hold perfect posture all day.
DrQuaid 9y ago
okay cool. Yeah, currently I live in a pretty big space, so that isnt an issue to me. I used to be a powerlifter/strongman, until I really hurt my back somehow. I'm thinking yoga might be that in-between I need to be able to get back to lifting.
I completely understand the mindset I need for yoga, I meditate a good amount. Thank you so much for the advice.
RedHeimdall 9y ago
Yeah man.
Definitely should help
pl231 9y ago
If you have to ask the question if you're ready for gear, then you aren't. I agree that the negative side effects are overstated, but you're messing with your endocrine system here. This isn't something you do for shits and giggles. This is something you do to push the limits further, after you've already pushed them hard for many years.
The idea of a skinny fat dude starting up on anything is beyond mind-boggling. That's like training for a marathon and trying to run 30 miles the first day if you've never been able to run 100m before.
Again, I'm not against gear at all. However there's a huge difference between a guy that is 200 5'8 and 12 % BF that has trained for 10 years using gear and a guy that is 150 5'8 and 20 % BF that hasn't really seriously trained.
whiskyvillain 9y ago
I'm immediately suspicious. Could you please explain yourself?
the_doodabides 9y ago
Trex arms with old ankle injury makes the conventional a little difficult for me. That ankle healed wrong and I lost a good bit of ROM. I've been avoiding sumo but it looks inevitable.
whiskyvillain 9y ago
Gotcha. And don't be afraid of sumo. I lifted conventional for years, but then I started messing around with sumo and it honestly felt a lot more natural to me. Imagine yourself trying to pickup a large heavy object like a rock. You'll probably assume a more sumo-ish position.
VolcanicSilver 9y ago
I've got a question: I've been doing SL for three weeks now, and I've gotten to 115 lbs toal on my bench (I'm a weak guy, 5'10", 160 lbs). I've been working out with a bodyweight routine for the last 6 months, gained 25 pounds in this time.
Today I went in to try and do 120 on bench. Standard progressive load of 5 lbs each time, and I failed to complete five reps of one set. The previous time going in I struggled on 115.
This is different from my squats, where I can push through and get some tunnel vision, but still make it. With the bench, I feel like I'll give it out and drop it.
What gives, am I seriously so weak that I can't progress past 115 on my bench? Do I need to eat more? Should I keep going 110 until I feel comfortable with it?
Thanks.
f33 9y ago
If you're three weeks into SL you shouldn't be benching 115 already. Follow the program.
http://stronglifts.com/5x5/#How_much_weight_should_I_start_with
http://stronglifts.com/5x5/#What_if_I_fail_to_get_5_reps
Subtletorious 9y ago
Your first strength gains are mainly muscle learning. Your body and nervous system are learning how to apply short burst of power in a coordinated way. Which is all good. Then you enter the real muscle building phase. This requires repeatadly stressing a muscle to encourage it to grow more fibres. This is a slow process. You will be constantly hitting plataus while your body literally grows into the new stress environment.
Additionally, you will be surprised how quickly a little extra weight kicks your ass because, if you are doing things correctly, you are already operating at your limit.
weaseldude 9y ago
Lifting is a marathon, not a sprint bro. I'd say keep struggling with 120 as long as you can keep form, or deload to 115 for a few sessions until it is easier.
FWIW, I'm a similar size as you and hit my first bench plateau at 110 and first squat plateau at 160.
fuck_da_haes 9y ago
Gloves - I suffered a lot of wrist pain, it is much easier to lift for me with good gloves something like this
Kolbykilla 9y ago
You should be using wrist wraps instead. Gloves are honestly for pussies and women that don't want to get callouses.
Rooi_Aap 9y ago
I have a form of psoriasis which happen on my palms. The skin is thin and sensitive sometimes. Any strain actually causes tears and draws blood. So I don't mind wearing my bitch mittens.
1pecman 9y ago
Better yet. Progress at a rate which for you strengthens your wrists so you're less likely to injure yourself when you get to the heavier weights and the gloves can't take all of support.
spartan1337 9y ago
Downvoted for advocating using troll routines like ss instead of proper splits
syrinj 9y ago
Thanks for sidebar-quality material. You might consider throwing Leangains in there as well. I also fucked my back up by not bracing my core properly on squats. JUST got cleared to go back to the gym after almost a year off. I felt like a caged animal and nearly suicidal. Lesson learned: ego will kill us.
Blake55 9y ago
Shit that's rough man. Is there anything you can suggest for other squatters? I've been doing it for about 6 months, and am at 85kg (about 190lb).
rpscrote 9y ago
I periodically do box squats to objectively verify that my form doesn't blow. Grab one of those twisty-arm tripod things for your phone and stick it on the side of the cage and record yourself and compare to form videos. My problem was over-correcting to try and not round my back. Be care to neither over-extend or under-extend (round).
Try both low bar and high bar positions and see what's more comfortable.
Final tip, I always imagine im putting the load through my heels, which deemphasizes the balls of my feet and ends up properly channeling the load through my midfoot and heel.
syrinj 9y ago
THIS. I did the same thing in all of my exercises: overcompensating for what I thought was a rounded back by overextending. Really, my back was neutral the entire time on its own. Ended up causing muscle spasms on the left spinal erectors. That side still gets significantly more inflammed after workouts so I make sure to stretch every. single. fucking. day. It's also more developed than the right side.
Furthermore, I was bracing my core improperly. Be sure you're responding properly to the "chest up" and "straight back" cues. Find a trainer at your gym who's fit and holds a respectable cert/degree in their field (e.g. NASM, ACSM) to form check you once or twice.
I'm trying to figure out the best way to apply SMR techniques to my spinal erectors in the lumbar region. I could use them. I'm ordering a lacrosse ball today.
rpscrote 9y ago
id add along with what you're saying, to brace the core, always fill your lungs and "stomach" via the diaphragm as much as you can
d6x1 9y ago
Protect your wrist you fucking retard, you don't even appreciate how many things depend on your hands and wrist.
Source: Chronic wrist injury
TekkomanKingz 9y ago
Medicine ball works wonders for my wrist whenever I do too many push ups and it feels a little tight or creaky.
intrepid_i 9y ago
What's your thoughts on pre-workout drinks like jack3d or adrenalyn?
NeinAmusedMonkey 9y ago
Would eating a bunch of plain Greek yogurt be the equivalent of taking a protein shake after your workout?
the_doodabides 9y ago
Honestly Idk, I don't really eat yogurt. If the protein is good enough, go for it. There are calculators online that you can use to find your protein requirements. As long as you fill it and eat clean you're all set.
GRRMkills 9y ago
There is a lot of good info here, but really guys just read Starting Strength and once you've advanced beyond that read Practical Programming for Strength Training and Beyond 5/3/1. These books will answer all your questions you've ever had on weight lifting
someguysomewhere321 9y ago
Lifting seemed always too dangerous to me and I got good biceps muscles by just using dumbells up to 20lbs. I never take supplemental protein either and just naturally eat more when I train due to being more hungry. I'm not aiming for bodybuilder proportions though - just lean fit.
Blake55 9y ago
Hey man. Just curious as to what your situation is that makes it dangerous for you to lift? How are you going meeting your goal?
someguysomewhere321 9y ago
If you read through the post you see the very real risks caused by bad form such as ruined knees, ruined back etc. that can result in life long chronic pain and disability. I keep my dumbbell weights reasonable and thus virtually eliminate all risk. I'm no Arnold Schwarzenegger, but I'm happy with my muscular gains.
I do bodyweight exercises for all other muscle groups, but it's virtually impossible to get a solid biceps that way.
MightyCrotch 9y ago
Newbie questions. I've been doing Convict Conditioning on and off for a few months but I'd like to move up to actual lifting in my condo's gym.
Can I really just start doing this by myself, or should I get a trainer to help?
How can I be sure my form is correct? Won't I severely fuck myself up if I'm doing it wrong?
[deleted] 9y ago
Look into the Smolov program. It really helps with getting your bench and squat a lot stronger
[deleted] 9y ago
Way too long.
In short,
Have good form, good reps at low weight are better than shirty reps at heavy weight.
Eat fucking smart.
Compound exercises are the shit.
Isolation exercises should be used for hypertrophy.
Don't be an annoying cunt in the gym.
That's all.
Dreamtrain 9y ago
Not with the intention to take any momentum off OP's post but the people who come from a background of having not lifted before or never done a push-up shouldn't start right away with stronglifts or SS. Granted that yes, they are beginner routines but I'd say only in the sense that they cannot lift above a certain number, but someone who hasn't lifted before and likely first needs to address joint strenghtening and mobility work is going to set themselves up for injury and once they reach a certain number on each side of the barbell, you'll wind up being the guy who can lift the couch but has to put it down 5 seconds afterwards cause they got tired.
I'd say the beginner routine of bodyweight fitness is a great start, eventually conditioning training like sprints or jogging uphill or any sport you like should be incorporated (SL5x5 at least greatly advocates against this and Mehdi just has you squatting yourself into 3 mile runs if you wanted to train for a 5k run) but you shouldn't give up one thing to gain another.
Once you've cleaned your diet, shed fat and have made good progression in the bodyweight routine, -then- yes, pick a linear progression program! I really like 5/3/1 in the sense that it gives you good accessory and supplemental lifts to set you up to get stronger on your main lift (as seen on http://www.strstd.com/#routine), if you replace the programming of the main lift with 5x5 sets and keep the accessories/supplemental lifts, even if your progression will be slower compared to a pure 5x5 program, you'll have a stronger base, a better rounded body due not squatting every single day and as a bonus the hypertrophy from the accessories and supplements will add to your motivation (even though the main point of these high reps low weights exercises is to address weaknesses and imbalances). Once you attain intermediate levels you can swap the 5x5 progression with 5/3/1 quite easy, you'll already be used to the 4 day split and accessory/supplemental work.
puathrowaway900 9y ago
Thanks a lot for posting this, really helpful.
I'm a pretty chubby guy but I have no muscle either. I've been doing keto for the past 6 days (so far so good) and plan on starting SL this coming monday. I'm ordering some protein with 0 grams of carbs so I can get the 0.8g/lb of protein I need. I'll probably stay on keto until I lose the extra pounds, then switch to another diet that's more flexible with the carb intake (will probably need it since i'll need the energy).
Does this sound like a proper plan? What do you think?
pl231 9y ago
how are you squatting 405 and deadlifting 365. weighing 190, when you squat 405 you should likely have a deadlift of 500+ . generally don't see anyone with a lower deadlift than squat until the really heavy dudes (like 300+)
good post though, anyone who does the compounds is doing good. throw in limber 11 for a mobility routine and this should be stickied
the_doodabides 9y ago
I have Trex arms and an old ankle injury. My ankle healed wrong and I lost a good bit of ROM. When it get heavy my ankle hurts. I've avoided sumo but its inevitable since my squat is a wider stance as well.
ChoppinTheTarts 9y ago
If you are attempting to gain weight be aware that you are not eating anywhere close to enough. Seriously. You cannot have simply a protein powder it needs to be a gainer to help you reach the calories needed.
While eating try to keep it a little clean. Stick to complex carbs like sweet potato, Brown rice, and whole grains.
Above all though stay Consistent with your workout. Don't cheat yourself.
1pecman 9y ago
5,9" 175lbs 8-10% body fat. You do not need expensive gainer shakes. Lol. So much bad advice here. You guys seriously overestimate how much these guys need to eat.
ChoppinTheTarts 9y ago
I'm speaking from personal experience and those of people around me and at the gym.
Unless you eat like shit reaching the caloric surplus necessary to gain weight is extremely difficult. Finding the time in the day or having to plan 5 different miniature meals is also quite difficult for anyone who leads a busy life.
I would not have gained the 25 lbs that I have without it. If you didn't need it that's great but I would hardly call 25 bucks a month expensive.
1pecman 9y ago
So you're saying the only way to eat in a caloric surplus is with 5 different minature meals? Without which you require some sort of carb gainer shake? Lol. You do subscribe well to the fitness industry bullshit.
ChoppinTheTarts 9y ago
My interest is in helping to inform our peers. You apparently have an interest in arguing however I do not.
I will end this by saying after copious research and personal experience I have concluded that for a busy individual who eats healthy it is extremely difficult to obtain a caloric surplus without a gainer.
If you choose not to or cannot afford one that is perfectly fine. Do as you wish. I am simply speaking from my own experience.
Subtletorious 9y ago
Allow me to add some advice from one newbie to another.
Don't rush the lower weight phase all beginners should go through. Don't skimp on a few weeks of low weights. Pushing iron is more than just the big muscle groups. Like a chain is only as strong as the weakest link, your body is only as conditioned as the weakest muscle, ligament, or tendon. Compound lifts, like squats, will expose old injuries or undeveloped muscles you never knew even had names.
Don't be a hero. Be patient. For out of shape newbies, even moderate weights will have significant impact on health and a obvious changes in posture.
MrHoman 9y ago
Screaming while lifting is fine, just be sure you have something impressive to back up the attention you are drawing to yourself.
When my training partner starts screaming in violent german while pulling 7 plates nobody really minds.
aesthetics4ever 9y ago
You are able to squat 405lbs but can only pull 365lbs?
LOL quit e-frauding bud.
the_doodabides 9y ago
Bad ankle with Trex arms. Lost mobility in my ankle. I squat with a wide stance to accommodate but conventional still gives me issues when I sit back. I'm sure I can pull more on sumo but Im deadset on pulling conventional.
Movonnow 9y ago
Any advice about bodyweight exercises?
secretmonkeyassassin 9y ago
I agree with everything, except deadlifting in the Squat rack. At the gyms that I go to, it's not only perfectly acceptable, but kinda expected in certain circumstances.
In terms of diet, I have to recommend /r/leangains. It's definitely worked for me. Even if you don't do intermittent fasting, you'll still see some benefit.
zuk1 9y ago
why kind of expected? there is literally no benefit to doing this you're just taking up a rack for no reason.
Kolbykilla 9y ago
MY gym has zero extra barbells and has one squat rack and one cage. People deadlift in those two all the time.
secretmonkeyassassin 9y ago
The racks at my gym are actually designed for deadlifts as well - they have fixed rails running along the bottom on each side that allow the Olympic bar to hover at just the perfect height to put plates on without them touching the ground. Similar to this.
As long as you stand on a couple plates to offset the difference, it works out exactly the same.
[deleted] 9y ago
Some gyms have no designated place for deadlifts and no room to do it outside the rack.
alpha_n3rd 9y ago
I just moved some shit out of the way to make a place on the floor for deadlifts & rows. It's been a month and nobody's moved it back.
RedPillMoves 9y ago
Yeah, it's this. My gym has squat racks and bench racks, but there isn't a place where Olympic bars are available specifically for dead lifting.
bertmaklinFBI 9y ago
There are a lot better people out there to listen to than a guy who gets hurt deadlifting 315.
AmazonExplorer 9y ago
I've been told that if you're overweight, its important for you to lose weight before you bulk up because if you don't the muscles will harded the fat making it difficult to get rid of it.
Also, I'm pretty sure any protein supplement is a scam correct? There is only a maximum amount of protein your body can aborb each day correct?
TekkomanKingz 9y ago
Not necessarily, the fat will just be burned for fuel to build the muscle surrounding it. Especially if your lifting with a glucose deficit it will trigger your body to burn glycogen stores trapped in the fat.
miscandom 9y ago
To speak in terms of "bulking" and "cutting", a person with more than a certain body fat percentage will want to "cut" (lose body fat), while a person who wants bigger muscles will "bulk". If you have excess body fat and want to start seeing muscles you should eat in a caloric deficit typically 10-15% less than your TDEE (calories needed to maintain your current weight, bulking is the opposite). If you're new at lifting and you're wanting to lose weight eat in that slight caloric deficit and lift. nothing is better that lifting weight to lose body fat.
For protein supplementation, it is a supplement so try eating you're protein through whole foods if you need to use a shake it's OK, get a straight whey protein supplement they are not actually scams. Also, yes you're body can only truly absorb a certain amount of protein try to get anywhere from .6 to .8 grams of protein per lb of body weight that is enough. I eat more than that because protein makes me feel full for longer, satiety. use something to track this like myfitnesspal.
Also, you don't have to take my word for it, there are a lot of great forums out there to get more information from.
onlymywatergun 9y ago
The last thing a beginner who knows nothing about training needs to do is modify a beginners program with extra movements or an accessory day. If you follow SS or SL as programmed until your second squat deload, you won't have developed a misproportionate body. Also, unless you plan to compete, pulling sumo (especially as a beginner) isn't going to help you much. You aren't going to be picking up chicks with your superior adductor strength.
Anyone who wants to train is best off following a beginner program to a T, or finding someone in real life who has accomplished what you want to achieve, and get help from them.
PedroIsWatching 9y ago
Bingo. Every time I see someone recommend Starting Strength to the average noob that just wants to look good on the beach, I facepalm.
[deleted] 9y ago
Don't forget to eat clen and tren hard.
MrEiffel 9y ago
It's a well known joke, eat clen, tren hard anaver give up
But those are some of the really heavier compounds hardcore bodybuilders use. With just a cycle of Test 2-3 months twice a year you will have great results with no downsides if used properly.
Go to r/steroids or steroids.com for some real information and no fear mongering.
AntixD 9y ago
It depends on the person to,for instance guy a might experience no/mild side effects and Guy b might have his hair fall off and develop bitch tits
10199 9y ago
clen should be eaten on cut. "eat" sust on bulk.
cookiecutterbullshit 9y ago
what is this a reference to?
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KarYotypeStereotype 9y ago
In all seriousness, do a lot of you guys use these?
[deleted] 9y ago
I used stanzolol (winnie/winstrol) a few years back and loved it. Cut me up like crazy.
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MrHoman 9y ago
Steroids are more fun than coke buddy.
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drallcom3 9y ago
Tren can have harsh sideeffects. Testosterone alone is worth it though.
philly2shoes 9y ago
How would one go about acquiring just testosterone? Is that something done legally in the U.S.?
rpscrote 9y ago
Yes -- but only on Rx from a doctor prescribing it for hormone replacement therapy. Its very difficult to find one that will prescribe that if you're young (by their standards) even if you have pitifully low T levels. It's OTC in Mexico though, just don't try and bring it back without an Rx lol
drallcom3 9y ago
No idea. I'm European. I think it's even somewhat legal in my country.
Nerf_Circus 9y ago
No. I would say a minority, in my country(AU) steroids carry a higher maximum sentence than attempted murder. I don't trust anyone on this sub to use roids correctly and so would never recommend them.
Furthermore, regardless of myself believing that they can be used safely I believe lifting shouldn't be for women, lifting should be all about improving yourself not taking shortcuts. Everyday you improve a little, you learn that your hard work pays off and that gratification isn't instant. Taking roids subverts that.
sensitiveduck 9y ago
I'm a natty myself near my natty limit but cheating or shortcuts don't exist in real life.
Titan5000 9y ago
This is what all the "natty" bodybuilders say. They're just not on drugs at the time of the show. Technicalities!
Bascome 9y ago
What real life do you live in? There are cheats all over the place in mine and I know a real good shortcut to the store through the park.
newjacktown 9y ago
I like the sentiment you are pushing here.
But I want to add, guys on roids certainly do work very hard in the gym for their gains.
Titan5000 9y ago
Exactly. I don't roid, but the dudes that are on gear at my gym work twice as hard as I do (partly because the gear allows them to) but their diets and work ethics are crazy focused. People think just taking steroids and hardly lifting any weights is enough to get beastly. Those are the poor souls who know nuthin'
Atlastoned 9y ago
This, taking gear allows me to train twice a day 6-7 times a week. I'd never train natty again. Feeling sore and shitty from workouts sucks. However I always advise new people. Once you start juice you don't stop. You will become addicted to the lifestyle and coming off will be incredibly hard. I know I'll die young, but I've made my choice and have no regrets.
YuriJackoffski 9y ago
“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!”
-Hunter S. Thompson
desylid 9y ago
Yes.
I briefly scanned your post history and saw you are a medical student. In my opinion that makes you the ideal candidate for gear. You should be able to see through the ubiquitous anti-science propaganda and use your medical knowledge to do proper research and maximize the experience.
Do yourself a favor and purchase Llewellyn's Anabolics.
Have fun.
sagarsash 9y ago
They don't teach you how to use gear in med school. Well, the professors don't anyway...
desylid 9y ago
Yeah I know. The ignorant med student freaking out seems to seriously overestimate the knowledge of medicine it takes to pass the STEP. The deeper you get into medicine the more you realize that you don't know shit. When it comes to illegal drugs professors seem to purposely remain ignorant.
[deleted] 9y ago
^this. anabolics are not as bad as they are made out to be, IF they are done correctly. I recommend taking multivitamins daily, along with fish oil to keep joints lubed up.
Also change injection sites, and always use fresh needles.
merkmerk73 9y ago
Lotta people get on T for the gains and then get addicted to the feeling and never stop.
Do at your own risk. You can build muscle without gear
KarYotypeStereotype 9y ago
I'm familiar with the two drugs, and I'm confident that I would be able to take them safely and effectively, but I had no sense of how widespread they are. I've definitely thought about it some. The biggest stumbling block isn't anything scary about the drug but rather that I haven't the first idea how to acquire it. Obviously reddit is not a safe place to discuss sources, either. I assume I'd have to make inroads at a gym and eventually find the guy who knows a guy, etc.
Do you think it's worth the effort and risks? Realistically, can I make reasonable gains and start to look good without these drugs? I'm squishy but not obese, BMI 24.5. My trouble is that I just don't have tons of time to work out in the middle of med school, but my body is easily the number one limiting factor with my SMV.
MrEiffel 9y ago
NO.
Two Reasons:
1) You need a strong body before you can even think about steroids. Test will make your muscle grow larger and you become stronger quite quickly, but your tendons, joints, bone density and general CNS do not follow that quickly. If you go from nothing to gear there a high risk of inury
2) If you are fat your body will transfom more free test in estrogen, increasing your chances on gyno greatly. Which by the way is the only actual real risk in responsible test use.
On how to get them, obv we can't discuss sources, but google is basically enough to find a supplier. There are even plenty review website to assess the quality of the goods.
rpscrote 9y ago
Yes, in fact, gear isn't going to help very much if you can't train and eat right with it. In one study, 8 week Test-e cycle (500mg I think?) got completely sedentary dudes 7 lb or muscle, where the training control only got 5 (iirc), and the training guys on Test-e got 13. You throw away half of it if you dont train right.
Being pudgy is actually physiologically the best time for training. You can cut fat AND build muscle at the same time. This is the holy grail and isn't usually possible unless you're on anabolics (to simplify)
pl231 9y ago
no. you are nowhere near ready for any gear. come back in 5 years after you aren't "squishy."
Derjenige 9y ago
IMO you need to read heavily for about a year straight before you should even consider taking a simple cycle (and tren/clen/anavar aren't usually in a simple cycle).
Check out the steroids subreddit and read through the FAQ a few hundred times. Also don't discuss sources there, that's a big no-no.
NPIF 9y ago
Can't discuss sources here but if you want to learn more about gear visit /r/steroids
desylid 9y ago
I faced the same problem of not having the foggiest idea of how to acquire them. This is a true story- the same day I truly made up my mind (after months of contemplation) testosterone fell into my lap. It was like fate. It wasn't even at the gym. Friends of friends who I met for the first time that day by chance.
Once you enter the world you realize how prevalent it is. Now I can pick out and befriend another guy on gear immediately. It's a secretive underground controlled by men who hate outsiders and newbies for the most part, but once you gain the trust of a few men they will go far out of their way to help you. It's an amazing community.
Is it worth the effort and risks? Without a doubt. It changed my life so positively that I consider it to be one of the most important things I've ever done.
I didn't do the maximum natty route before starting. I was overweight. But I already knew how to train. In a matter of weeks I bulked up larger than I ever thought was possible just on testosterone. I've slipped a few times during and in between my two cycles for a few weeks at a time with insufficient training and crappy diet, but with some work I quickly recovered.
Exogenous testosterone permanently alters the DNA in your myocytes to create more nuclei. This means that it is easier to grow your muscles and maintain them even when you are not running a cycle.
But still, the biggest problem with anabolics is that once you are on them it sucks to get off. This is why many users eventually switch to blasting and cruising instead of cycling on and then totally off.
MrEiffel 9y ago
If you cruise & blast byebye sperm.
Although I guess that would be a bonus to many here lol
pl231 9y ago
if he's a medical student that means he's in his 20s likely, making him not a good candidate for gear. you don't use gear before you've built a very solid foundation first(we're talking 5+ solid years of work)... if he's asking the question if a lot of guys use, I highly doubt he has a good base.
desylid 9y ago
Point taken.
But the average age of first year medical students is 24/25.
I disagree that it takes 5+ solid years of work. I had fantastic results my first cycle of test and I was in shit-shape.
pl231 9y ago
if you were in shit shape, you would have had fantastic results from your training, period(ie regardless of what you did and if you took anything). steroids aren't for people in " shit-shape."
the only way someone is going to be ready at 24/25 is if they've been training hard since they were 18 or younger. The average person that is actually ready is a low 30s guy that has trained hard for 10 years. dude this is your health. you don't take steroids to get out of shit shape, you take them to get to the 99.99999th percentile after you're already in the the 99th
desylid 9y ago
I caught up to and surpassed my friends who have been lifting for years in 8 months. Went from squatting 135 last April to 355 last week. Seriously doubt I could have done they natty.
pxmped 9y ago
That is purely opinion and should not be taken by anyone as fact. The same argument exists everyday on the r/steroids subreddit.
Proper diet and training knowledge are crucial before jumping on gear, because you have to cut out the variables to assess your reactions properly. But you fail to understand that you don't have to be 220 10% to understand those things.
pl231 9y ago
wait so you're telling me a noob has a good diet and training regimen? why are they in shit shape again?
go ahead and burn your endocrine system out while squatting 350. I have 0 problem with steroids and if you want to take them to do things that other people do naturally in the same amount of time, so be it.
desylid 9y ago
It doesn't "burn out your endocrine system." That is a myth. Scientists have tried to make men permanently infertile via anabolic hormones and it has always been a failure. I have a friend with natural test levels that are higher than mine were in the middle of a cycle. Is his endocrine system going to burn out? Of course not.
It is possible to destroy natural test production with chronic and heavy opiate abuse, but they is an entirely different mechanism.
GabeTheImpaler 9y ago
Um, I'm in med school and I highly advise against steroids unless it's your profession and under the supervision of a physician that specializes in training athletes. It can go so so so wrong for you man
desylid 9y ago
Who is going to supervise? A physician who knows little to nothing about steroids?
How exactly can it go so horribly? It is dn near impossible to overdose. Upon cessation of exogenous test administration, the body mostly returns to its natural genetic state, with a few exceptions such as increased nuclei in myocytes.
A cycle of testostetone is one if the safest drugs you can.
I highly advise you to keep studying.
GabeTheImpaler 9y ago
A physician who knows little to nothing about steroids?? You realize that in order to be a physician in the states, you have to have a disgusting knowledge of endocrinology. It's called being a board certified physician.
Overdosing is not the issue when it comes to drugs like test, it's the downstream effects of taking something that alters so many goddamn processes in the body. For someone who is not actively competing the long term effects can be a real issue. I don't know what kind of education or schooling you have in endocrinology, so if you are a vetted and seasoned specialist, hey maybe you're right. Otherwise stop acting like you know what you are talking about because you spend alot of time on /fit, BB.com, youtube.
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GabeTheImpaler 9y ago
Alright, I'm one hundred percent sure you're delusional/possibly a pathological liar at this point. Anyone who doesn't know what an aromatase inhibitor is not passing STEP let alone specializing. It's clear you have some sort of grudge against doctors because they all know much more than you despite your months of youtube research.
This is some highly butthurt shit
For anyone whose read through this string of messages, please do not emulate this guy. He is desperately trying to validate his opinions on anabolic hormones by bashing an entire profession (most likely because he abuses them and wants to feel validated) When and if you decide to take anabolic hormones, do it under supervision IF POSSIBLE.
Fuck we're even taught how to deal with combative patients like you. Drug abusers are often the most delusional of all patients, and will do anything to justify their lifestyle. This includes convincing yourself you are teaching a third year endo RESIDENT the basics when they are internally chuckling at what an arrogant delusional snob you are.
DO NOT EMULATE THIS GUY IF YOU ARE GETTING INTO FITNESS. Lift, get stronger, learn to master your body and feel good about your appearance. You most likely will not need steroids to accomplish the goals for yourself you are trying to achieve.
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RivenDante 9y ago
is clen shown to be effective?
Kolbykilla 9y ago
Yes but its obviously not FDA approved because it DOES have side effects. Basically its a super effective ephedrine like caffeine. Gets your heart rate up anywhere from 10-15% faster than caffeine which allows your body to burn that extra fat a bit faster.
desylid 9y ago
Clen is short for clenbuterol and it is not an anabolic steroid. It's a decongestant stimulant used for cutting.
I have not personally taken it, though many bodybuilders swear by it. Based on my experiences with similar sympathomimetics, I can imagine why.
FYI I don't compete in bodybuilding and don't claim to be an expert on all things steroids. I learn more every day.
[deleted] 9y ago
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desylid 9y ago
Are you talking about pre-workout?
If so, that is mostly just caffeine to get you pumped up and a variety of other chemicals that act as vasodilators (which get blood pumping into your muscles).
The pre-work supplements for the most part work for their intended purpose of motivation.
1pecman 9y ago
Clens not worth it in my opinion. Lethargic shakes heart palpitations for minimal effects. Not for me.
rpscrote 9y ago
albuterol is its much nicer cousin. way less sides, but still effective. Although when it comes down to it, I had great results with good old fashioned ephedrine + caffeine. Add a little yohimbine to fasted postworkout low intensity steady state cardio and you can drop fat quick. Take BCAAs before lifting if fasted though, lots of benefits that cancel the drawbacks of fasted training
1pecman 9y ago
I never had a problem cutting before clen, just thought I'd try it. Didn't like the sides so dropped it. Didn't feel the need to try anything else because my cut went fine.
rpscrote 9y ago
Agreed. The stim based cutting agents really help when you're on a really big calorie deficit though if you're the kind to do stuff like Lyle McDonald's RFLD (protein sparing modified fast) to kick the lethargy. On a reasonable longer term moderate cut they really aren't necessary. ECY is the better choice IMO
Alreadythrownout0 9y ago
Varries person to person, it just makes the fat melt off me man. Last cut was test, var, eq and clen. Took no time before I was below 10%.
1pecman 9y ago
Didn't think too much with it. Don't really need it with mast and tren anyway.
Alreadythrownout0 9y ago
I'm about to try tren and mast for my next cut at the end of feb. Going to leave out any stimulants this time. So hopefully it'll be as good as everyone says. Havent touched tren yet.
1pecman 9y ago
Trens pretty great not going to lie. Still requires controlled dieting. But the side effects are also exaggerated I find.
desylid 9y ago
So that's when you add in a beta-blocker right?
beta agonist + beta antagonist = win?
1pecman 9y ago
Nope not for me. Not worth it at all I my opinion. Other better fat burners out there but I'd rather just be a bit stricter with my macros.
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desylid 9y ago
I was kidding about the balancing act.
But your experience with clen is interesting and noted.
I was projecting the effects of (controlled doses of) albuterol onto clen. Are they comparable in your opinion or am I way off base?
Anderfail 9y ago
The best fatloss drug on the market is DNP, nothing else comes remotely close, not even Clen. A word of warning though, YOU MUST DO YOUR OWN RESEARCH TO FIGURE OUT PROPER DOSING, THIS DRUG WILL KILL YOU IF YOU FUCK UP AND TAKE TOO MUCH. When I say will, I mean it in the sense that your death is guaranteed and not even the ER will be able to save you.
However, it can be used safely and is by most people who aren't idiots. Just watch your dose and remember that slow and steady is better than short and fast and you will be fine.
1pecman 9y ago
Never used it. Tried clen for a bit of a boost on my cut, didn't like the side effects so discontinued use. 6 weeks later I realised I didn't need it anyway.
Bortasz 9y ago
You mean Clenbuterol?
I do not know what is Tren...
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Cwaymuh 9y ago
Trenbolone you casual. I'm no steroid pro but I'm pretty sure it's the most popular one for muscle growth.
Bortasz 9y ago
Wiki tell me it is used by veterinaries... O_o Fuck that. I will stay clear.
garlicextract 9y ago
Well so is ketamine. Tylenol can be given to dogs, does that mean acetaminophen is a 'drug for dogs'?
jotch 9y ago
Over 75mg per kg of weight can be poisonous to dogs. Only for emergency!
Bortasz 9y ago
There is difference between Cure that is use on humans and animals, and drug that is used only on animals.
You want to use it. Fine with me. Like I was saying I stay clear. You body you choice.
garlicextract 9y ago
Ketamine is used as an anaethetic on pediatric (human) patients. I'm not advocating for the use of any of these I'm just saying, misinformation does no one good.
YuriJackoffski 9y ago
Most people have a smartphone, use a spreadsheet program and record your stats. I do this for weightlifting and it is a HUGE motivator as I get to see exactly how much I lifted in the past whether it's a new PR max lift or increased rep max. On the same spreadsheet I also put in notes on injuries, how I felt about a particular lift/poundage, what I ate in terms of supplements or food, what new equipment I used for first time, etc.
RU_Crazy 9y ago
This is a great write up. The only thing I would add is that after about 7 years of gym experience, countless hours of reading, and learning about all different styles of training I'm personally of the opinion that bodyweight fitness is the best method.
It provides all of the benefits of resistance training with virtually none of the injury potential. Sure the squat, deadlift, and bench are safe when you have good form but as you eluded to it takes only one blown rep to throw your back out for a year or longer. To me its just not worth the risk when there's risk free alternatives. At the end of the day I just want to be healthy and look good. Powerlifting is not really one of my goals.
Everyone should at least check out /r/bodyweightfitness - you can skip the posts just read the sidebar - amazing resource.
zen_of_the_pression 9y ago
Last year I got really excited about lifting weights. I started to change my diet, I did 5x5 Stronglifts, and I was walking every damn day. I started to lose weight, my legs and arms have never felt so amazing, not only less chubby but they were harder! I felt better, I was more confident and I stood taller... not to mention the HUGE amount of anxiety that was mitigated without medication.
One Saturday afternoon after 3 months of trucking and getting somewhere a simple pinch in my lower back, coming up from a squat sent me to the hospital twice and left me on my back for weeks.
I got fat again. I got depressed again. I even missed my shitty ex. Now my knees hurt all the time and I am afraid to injure myself again. I have been looking into body resistance and your post is motivating. I will do more research. Thanks! ♂
LeGrandDiableBlanc 9y ago
Your bible: http://www.amazon.com/dp/B004XIZN5M/ref=cm_sw_su_dp
Start from the beginning!!! The exercises are puny at first, but by starting soft and steadily progressing up, you are allowing your tendons, joints, nerves, and ligaments to adapt along with your muscles, which will help prevent injuries.
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Baarek 9y ago
Yeah go for it man! Don't be afraid, start very slowly, it's not important since you will start !!!
RU_Crazy 9y ago
Do it! And fuck what the SL/SS types say you absolutely have to train your core in isolation. Protecting your spine is way too important in the long run - as you've learned.
I also really enjoy yoga and it helped by back (pinched nerve) a lot - check out the original p90x's routine.
beerthroway 9y ago
Training your core is like pascal's wager in exercising. There's very little to lose and a lot to gain.
newjacktown 9y ago
I have seen quite a few individuals in the fitness industry who now advise to avoid squats, or at least downgrade their status from a compulsory lift to a nice to do lift.
Given the risk-reward ratio, there are far safer alternatives.
Lunges, leg press, body weight squats etc.
I am hitting my late 20s. I do not want to risk a back injury now...
Areimanes 9y ago
It is a risky lift that requires a lot of practice to perform correctly with a strong core.
Much like with most people in the gym, they let ego dictate the amount of weight they attempt to lift and end up with shitty form and bad ROM and end up with injuries.
Jay Cutler for example squats in the smith machine nowadays. Probably due to accumulated injuries or knee issues. Longevity of your career is also important.
That said, there's nothing quite like doing a few heavy squats during a leg day training. It's an amazing feeling being able to complete a difficult exercise with a lot of weight.
drallcom3 9y ago
Squats are risky, especially for beginners or amateurs. They require a lot of mobility and stability to perform safely that most people simply don't have.
RPenetrate 9y ago
In my experience (was a PT for a while), a beginner will usually see better progress with 45 degree leg presses or Hack Squats. It's a lot easier to learn mind-muscle connection and how adjustment of the feet can hit different areas of the thighs.
With squats, a lot more focus must be placed on technique to avoid injury, and it's simply unnecessary for a lot of people's goals. Wanting to do heavy squats with great form is a perfectly legitimate goal to have, but if someone just wants to add mass to their chicken legs, there are much quicker (and safer...) ways of doing it than relying primarily on squats.
rpscrote 9y ago
hack squats are super underrated. Great lift.
zen_of_the_pression 9y ago
Video
rpscrote 9y ago
Been lifting a similar time, and I never saw real results until I started squatting, benching, chinning, pressing and deadlifting as heavy as a could for 5.
Not saying you're wrong -- rather, each person is going to have to find what diet and training type their bodies respond to best. I'm a "hard gainer" and I think that dramatically changes what I need to do versus other body types.
RU_Crazy 9y ago
It definitely works but this also works:
Squat ---> leg press
Bench ---> pushup
Press ---> dip
Deadlift ---> KB swing
I don't believe in things like hard gainer. Sounds like bro-science, is there any actual evidence?
FWIW heavy press was my all time favorite lift. Something amazing happens while you're doing it. But the stress on the spine was sadly too much.
rpscrote 9y ago
Yeah I put "hard gainer" in quotes more or less to convey that I have a high natural metabolism, narrow chest, long appendages. I can certainly gain and I have been for years, but I don't gain optimally doing the things you've listed. I've tried too. I get some gains but much slower ones than when I lifted heavy on barbell lifts. Different body types definitely respond differently to various lifts. I'm not sure if my response is due to body type (which I suspect) or otherwise
RU_Crazy 9y ago
FWIW I have read that "longer" people tend to have a harder time with BW exercises. That could be the case for you. You sound like you have more of a "basketball body" rather than football or weightlifter. Perhaps work in some plyo to maximize your natural proclivities?
rpscrote 9y ago
definitely basketball body id say. Taller but not tall enough to actually play basketball, lol.
bama79rolltide 9y ago
The hardest thing about committing to your body is the commitment itself. We live in a world that tells us all about instant gratification. Sculpting your body takes patience. It is a lifestyle change. You will fall, but get up. You will not feel like hitting the gym. Go. Commit to YOURSELF. Do not lift to get women. Lift and maintain a proper diet because it is good for your physically and mentally. Sexual health is a concern, especially when you are over 35 (which I will be 36 next month) Take care of yourself.
neverXmiss 9y ago
Nothing substantially good in life is easy or is instant, it all takes time and is hard. Good Education, Good job, Money, etc. All takes time and dedication. Working out is no different
That's what I think about when I go to the gym.
ex_astris_sci 9y ago
And once you commit you may even find it addictive- the feeling I get after or during workout can be nothing short of amazing.
Squeezymypenisy 9y ago
I do it more for the mirror than anything else. It's awesome to see gains coming in slowly.
Frdl 9y ago
It's awesome when the gains are coming in slow enough that you barely notice any changes, and then one day, you catch yourself in the mirror at a certain angle and you're like "When the fuck did this happen!??" Awesome feeling, so my advice to everyone is to stick with it.
YuriJackoffski 9y ago
I've been getting satisfaction from workout data in my smartphone's spreadsheet. Whenever I see a pound or more of weightlifting gains I get all kinds of "happy gainz". It's addictive.
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rpscrote 9y ago
also: once you get regular with it, you can notice the marked uptick in positivity after working out. The days you want to work out the least are the days you need to work out the most.
YuriJackoffski 9y ago
Mentally I want to work out everyday but my muscles and connective tissue hurt, how do you "work out the most" in this situation?
rpscrote 9y ago
yeah don't work out every day. It's not a good idea physiologically. Unless you're talking lifting 3-4 days and cardio on the off-days, which is ok. You need recovery time. You can go every day .... if you only do light days, which is actually a lot harder than it sounds because you always want to go harder than is truly light enough for a light day. Get worse gains this way too. So i'd avoid it.
If you want the mental benefits, maybe do some cardio on non-lifting days. Low intensity though. You're going to stay drained if you're doing HIIT on your off days. Otherwise, make off-days dedicated to other goals in life
Baarek 9y ago
No you shouldn't. Muscles and connective tissue are microscopicly ripped, and take a few days to recover. You shouldn't work on muscles who are ripped it's bad for you. To make them cure faster, you need protein, that why a lot of people take Whey's powder, since they can work out more often.
Baarek 9y ago
This is EXTREMELY true. Think about it : You start lifting, you do it 3 times a week, and you never bypass a session. You will see that something change 6 months later, and a good body maybe 2 years later!! 2 years! It's very long and painfull.
gg_s 9y ago
The time will pass anyway so you might as well do it.
deadally 9y ago
This is the point that I wish I had grasped sooner. "Long-term commitment" does not mean 3 months.
rpscrote 9y ago
it gets natural after a while though. I've been lifting seriously for about 4 years now, dicked around for another 4 before. Now I just think of goals in terms of how many months to do something -- 2 months for a slow cut to drop a couple BF% without losing strength, 3 months for a few pounds of muscle during a slow bulk. Once you stop having unrealistic expectations, its actually comforting because you know you're doing all you can
deadally 9y ago
Exactly. It's ok if you don't get those "6 weeks to 6 pax" results. Highly encouraging to know it just takes time and consistency. ANYONE can do that, not just the meatheads.
Baarek 9y ago
I lift for now 1 and a half years, and i derp during the first 5-6 months with shitty exercices, bad mooves etc...
FarOrAMess 9y ago
Thanks for the guide man, really needed one to start from scartch!
Any tips for people with sweaty palms? I feel like it's going to disturb my lifting once I get to it.
weaseldude 9y ago
Chalk. Wristwraps if chalk isn't enough.
deadally 9y ago
For what it's worth, my palms sweat profusely (feel the need to wipe my hands before shaking hands with someone), and I have not run into this problem. The nurling on the bar helps with grip, and I've never felt like slippage would be any kind of problem.
Wrist stability, though, is something I've had to work on. Once, I lost focus on my wrist during a bench press, and it snapped forward under the weight of bar. Thankfully, I don't lift that heavy (it was about 145-150 pounds), so I was able to compensate and get my form back quickly. But boy howdy I was at serious risk for dropping that shit. I'd say if you are properly focused, slipping won't be an issue.
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nogameJames 9y ago
I can't thank you enough for this. It's 5:52am and I'm trying to drag my ass to the gym.
Silenuslaughed 9y ago
Sun & Steel, Yukio Mishima
PedroIsWatching 9y ago
I strongly advise against Starting Strength for the average guy looking to get into lifting. It's a program for powerlifters, and it's dirty little secret is that you'll get rock solid legs and lower back, and a shitty underdeveloped everything else. If you're a bro that just wants to look good with your shirt off (90% of people), Starting Strength is NOT for you.
the_doodabides 9y ago
Yea that's why I added in more upper body work. As long as the program hits the big three it will be good. Also bodybuilding and powerlifting have alot of crossovers. Stan efferding competes in both. BB needs strength based work as much as PL needs rep based and explosive work.
RPGoon 9y ago
You can always add upper body lifts as accessories after you're done the base lifts.
abutterfly 9y ago
Creatine is dirt cheap and easy to add to protein shakes. It's got a fair amount of well-documented benefits, so I'd definitely add it to DO under "Equipment and Supplements."
3dollarsfiftycents 9y ago
It apparently has neurological benefits as well and can protect against alzheimers, treat depression, and improve cognitive functioning
orographic 9y ago
I don't even bother mixing it with anything. I stick a spoonful in my mouth and wash it down with water. It is tasteless and dissolves instantly.
FishFoxFerret 9y ago
Creatine is great.
It is used in the body for ATP which is essentially the gasoline of the body.
Boosts power output for weight lifting, (likely due to the other reasons I have listed).
It also boosts testosterone mildly.
And it is beneficial to the brain.
The only downside is it causes a little water weight gain. Also, keep in mind it is metabolized through the kidneys, for anyone that has to keep any eye one that.
beerthroway 9y ago
The water weight gain is in your muscles though. You just look like you have more lean mass. That's a good thing.
The only downside in my experience is not drinking enough water with my creatine. I've been dehydrated from it before and felt sick.
wuneternalround 9y ago
Also makes your hair fall out faster.
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foldpak111 9y ago
Supplements are so important. You need vitamin d for the winter, vitamin c for obvious reasons, fish oil to decrease inflammation from workouts, l lysine and l glutamine for skin and muscle tissue repair, magnesium to calm the nervous system, and creatine to get swole
abutterfly 9y ago
I take a multivitamin + creatine, since I'm doing ECA I use as much potassium chloride as my palate can handle. I should look into additional Vit D supplementation and I should really start taking fish oil again.
TalkingMonkeys 9y ago
Creatine should be a secondary supplement, not primary. At least, not early on in your progress. Creatine is amazing. It will thrust you over that plateau. Just save it. The short term effects of creatine are wonderful, but you run the chances of increasing your mass beyond the limits of your ligaments and tendons. You will see gains after the first or second week. Serious gains, but you could overload your body.
Titan5000 9y ago
Agree. Creatine is not for beginners, because they're still creating neural pathways and not even touching ACTUAL muscle growth until they're at least 6 months in (IMHO). Creatine will add a lot of initial water weight, but its subsequent use will lead to actual muscle growth. Beginners don't need that, it will only stress their joints.
maplesyruptech 9y ago
Even if you tagged it as (IMHO) "not even touching ACTUAL muscle growth until they're at least 6 months in" is incredibly wrong
Titan5000 9y ago
Really? I guess every article ever written on motor unit recruitment in novice weight lifters is incredible wrong as well. The huge majority of increased strength is novice weight lifters is due to neural adaptations, ie: recruitment of more muscle fibers than previously able, than due to muscle growth itself. It's actual science, not just your version of the truth.
YuriJackoffski 9y ago
This sounds right to me. My muscles seem to be the same, mass-wise, that I had before my new consistent weightlifting program. They look more "taut" and feel ready (CNS-wise) for more power output.
orographic 9y ago
Excellent post except you forgot Overhead Press. I think it's worth talking about because if there is one exercise I see people doing with horrible form over any other, it's OHP.
HalfWayInn 9y ago
OHP is important, specially if you want to increase your bench numbers.
trpadawan 9y ago
Here's a link to the Stronglifts article on OHP, for those interested. It's definitely a tough one to get good form on.
rpscrote 9y ago
OHP is such a good lift, but I injured myself twice on it before I really got a solid grasp on form. I couldn't agree more that you gotta be careful with it
Titan5000 9y ago
You have to be so careful, that if you even injure yourself once from doing it, you run the risk of not ever being able to do it again. Might be beneficial for beginners to recommend lighter weight pressing movements until the neural pathways have been constructed sufficiently to handle heavier loads.
iamdd 9y ago
Very good post! Might I add a few subtle tips to add which helped me when I started training several years ago.
Our mind usually wants to quit before our body does. If you're having a bad day, feeling worn out or unmotivated to go train, dig deep and just get to the gym. Your mood will change just by stepping foot onto that gym floor. Perseverance through the more difficult days can be very rewarding.
Wear any gear that makes you feel comfortable and fit. Your favorite training apparel, a lifting belt, straps/gloves etc. There is a psychological advantage to be gained from this and you will push yourself harder when you see your own reflection in the mirror. Its similar to Russell Crowe's character in Gladiator when he picks up a handful of dirt to feel the land before heading into battle. He was mentally preparing for war. You're mentally preparing to do WORK.
Drink an entire liter of water during your workout otherwise you wont feel a pump. More water will help deliver blood and nutrients faster to whatever body part you're training.
Remember to breathe. Calmly inhale through your nose and exhale through mouth between reps. Training can be strenuous and sometimes we forget to breathe. Hearing your own breathe has it's benefits that's why there is a science to boxer's who hiss with punches, martial artists who yell with kicks and powerlifters who scream during a heavy lift. Don't be afraid to occasionally let out a hiss, huff or grunt but be respectful to the other members and gym limits.
Stretch 2-3 times a day. In the morning, before a workout and at night. Your body will thank you later in life. Certain training routines (muscle, strength) cause a lot of stiffness and tightness. We sit on our asses most of the day at a deskjob, when watching tv, while eating and driving. Ultimately we're becoming less flexible every day by not stretching.
Derjenige 9y ago
Good write up, but Rip gives 5 reasons your squat might be higher than your deadlift at this point:
1) You aren't squatting deep enough
2) You aren't squatting deep enough
3) You aren't squatting deep enough
4) You aren't squatting deep enough
5) You aren't squatting deep enough
Maybe you are though, and your body's ratios just heavily favor squats. Who knows!
LeGrandDiableBlanc 9y ago
The back of your calves should be touching the back of your thighs for a squat.
RPGoon 9y ago
Only way to know is to film yourself. Proper depth on the squat is key to avoiding knee injuries.
scagnetti89 9y ago
Excellent. Keep a log of weight, reps, and any notes of that days workout. "Success trains, Failure complains."
[deleted] 9y ago
There's plenty of information about lifting on the internet, on this website too. Just direct people to /r/fitness or /r/weightroom. Don't need this sub filling up with more off topic shit.
hrm0894 9y ago
This sub is about improving yourself as a man. Idk about other people, but this sub has helped me improve myself more than all the other self-help subs combined.
guerillastrength 9y ago
Agreed. Seems that 'go lift' seems to be the mantra in here as it's the EASIEST part of the red pill to swallow/write about.
In saying that, my gym is full of musclebound buffoons who look like they would fall into a barrel of tits and come out sucking their thumbs.
jonsnuh13 9y ago
I'm new to lifting-- is the Candito Training program (Strength/Control) not recommended then since it alternates between arms and legs over 4 days?
Chr1sH111 9y ago
his program is fine, SS or SL are just more commonly preached
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rpscrote 9y ago
You must give yourself proper rest time. Once you've got a good routine, the rest becomes very important. If I lift a muscle group too frequently I will stop gaining. Some of my most effective changes were to lower volume and increase weight. I only do 4 total heavy work sets on a couple important lifts on a bulk, and 2 on a cut.
How frequently you can work a group depends on: 1) diet, particularly whether you are over maintenance or under and whether you are eating sufficient carbs; 2) genetics, age and natural Test levels; 3) whether you're on anabolics.
On a cut I can only work a group once a week heavy if I want to maintain strength. On a bulk I can do the same groups about twice as often
bertmaklinFBI 9y ago
You should really try hitting each body part twice a week.
rpscrote 9y ago
I do when bulking (I'm currently bulking). Works out well. I've tried more often on a cut and I can't recover fast enough. I'm very dependent on carbs for recovery, but I also lose fat much better if I'm careful with carb cycling.
bsutansalt 9y ago
Re shoes, for the big lifts you'll want a low heel, so no Nikes, Adidas, etc. Look for good lifing chose, 0 or 1 Nanos, etc.
redpillthrower 9y ago
When starting out eat alot and try to aid weight to the bar every workout/week (depending your program). As a noobie you can rapidly gain strength for about 6 months. It doesn't matter how much you add (the lower the better just because you dont want to start thinking you are stronger than you are from last week and cant hit weight)
Espada18 9y ago
For the older guys 40+, I recommended MK677, it spikes your HGH and you'll recover much quicker. It also makes your connective tissues and tendons stronger which can be worn out from squatting 3x a week.
franklyforthright 9y ago
Yelling can give you that extra boost, I just don't care about what others think of it. Most people have headphone in their ears anyway.
elmurpharino 9y ago
/r/powerlifting is a good sub for discussion of the big lifts. You may not be a powerlifter, per set, but the goals are all the same: to lift more and get strong (or at least stronger).
dtmh88 9y ago
I figure this is a good place to ask this question rather than making an all new thread: Why is it that certain women claim to dislike men that work out (citing that "muscles are gross") yet they all pretty much fall all over themselves as soon as a shirtless guy with abs appears or even a dude with decently toned arms shows himself?
I know we're not supposed to care about what they think, but a red pill perspective on why this is would be nice.
Fir3start3r 9y ago
Is there an app you use/recommend to log and track yourself?
I've just started researching this and there a TON of them out there...
weaseldude 9y ago
StrongLifts has an official app, includes a timer between sets. That's what I use.
carter_daTHIRD 9y ago
JeFit is one I personally use. Should be on both the Google Play Store and the App Store for iPhones.
TekkomanKingz 9y ago
I have seen 90% of the guys on here and elsewhere will tell a skinny guy to eat fucking chocolate, cupcakes, ice cream cones and shit. THANK YOU, the lies, stupidity and misinformation have just got to stop. One time these guys even had the nerve to say eat that shit and the guy was anemic with iron deficiency due to vegan diet. Most people are so woefully ignorant and clueless about nutrition it makes me sick.
I used to be skinny 6'0 165lbs and I gained mostly muscle weight over the years by clean bulking with high protein diet. My protein intake was always higher than my carb. So when my metabolism slowed down I am now 6'0 200lbs with 15% body fat instead of 25% body fat.
RPREALITY 9y ago
Set goals, just going to the gym can be one of the most mundane things ever if you aren't working towards anything.
Aim for a 2 plate bench, 3 plate squat, 4 plate deadlift, 15 deadhang pullups, 50 chest to ground push ups etc
I would also recommend doing another physical activity besides just lifting, a martial art / boxing, rock climbing.
Red_SoloCup 9y ago
This is huge. If you have a reason for lifting other than just getting stronger, your motivation will be much higher and you'll have a lot less trouble getting to the gym.
im_a_fuckin_boss 9y ago
agree w/ this. stronglift app with the 90s timer + games between sets will keep you occupied. also helps if you talk w/ other people there.
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Dreamtrain 9y ago
ICF has so much extra work I feel it's not right for someone who is coming from a background where they sit all day at work then at home to watch tv or surf the net.
It's a beginner routine yes, but only numbers wise (as in anyone who can't squat over 2 plates), but someone who hasn't lifted should do other steps first before considering ICF.
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Dreamtrain 9y ago
I was a total beginner, I did some tae kwon do and ran a 5k but couldn't go past 5 push-ups. My first year with stronglifts was basically going in and out of injuries from bad squat form and weak joints and tendons. I'm starting all over again from empty bar but with a modified routine, a sort of mix of 5x5 and 5/3/1, in about three months I'll get to see if this works better for me than stronglifts.
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Dreamtrain 9y ago
It was my gateway into the world of lifting and all the injuries taught me a bit about the body, not sure if I'd say worth it but I took as much as I could from this past year
aslan4 9y ago
Stupid question here: when you signa gym membership without a PT included, do they let you use everything at your will? (i.e. withouth giving you some guidance before)
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KarYotypeStereotype 9y ago
Has anyone here tried P90X? What's the consensus on that program?
I'm looking for something I can do in my apartment, which would be much more convenient for me. I've got an adjustable set of dumbells that go up to 45lbs, and I've got a door frame pull-up bar. I use them, but inconsistently -- partly because I'm a med student and I have very little free time, but also partly because I honestly don't know how to maximize the time that I do have, with regard to which exercises will yield the greatest gains, etc. Do you guys have suggestions?
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JohnnyMGTOW 9y ago
This should be on the sidebar.
rpscrote 9y ago
As I worked up my squat weight I started getting a little additional soreness in my knees, which freaked me out as I have family history of knee ligament injury. I had fairly flat shoes, but I started going barefoot to see if that would help with stability and form -- lo and behold, I can lift more comfortably and I no longer get additional knee soreness
TheGrammarHero 9y ago
If you want calluses on your hands.
damit2hell 9y ago
I am a huge proponent of creatine. Only supplement I use. R/ketogains
HeavyMetalJoe91 9y ago
I did SL 5x5 for three months when I was a beginner to lifting.
I wound up looking like THIS when I was done.
I consider Phraks GreySkull variant and A Workout Routine: Beginner Routine to be much more balanced beginner routines.
cruxae 9y ago
I wanted to say this but was afraid of the Rippetoe circlejerk.
Do not do Stronglifts/SS exclusively. If you want the V/abs that everyone desires, you must add accessory exercises.
Phraks Greskull LP is great. I actually even reduced Squats to once a week.
It all depends on your goal. If you want to wear skinny jeans, doing squats 3x a week isn't helping your case.
3 months of SL and I was struggling to fit into my jeans, even though my waist had lost an inch.
From /r/fitness: Centaur Syndrome / T-Rex Mode
ydarb22 9y ago
Was going to post something about GreySkull LP. I got extremely bored with SL5x5 and squatting as your first movement can really hinder your presses. Plus, you could technically run a GreySkull variant and continue progressing (weight or reps) way longer than SL.
renewedhope 9y ago
Phraks Greyskull Variant 10/10 am still doing it.
bama79rolltide 9y ago
I like it, I'm just too heavy and weak to do chinups.
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RU_Crazy 9y ago
Do negatives. In the long run being heavy is a huge bonus for chins.
rpscrote 9y ago
you're on point today dude... when I was a mere weakling I did chinup negatives to build up to bodyweight chins, to build up to chins with a plate on the belt. Great advice
theproudbanana 9y ago
Dope, this should be in the ASKtrp . it would answer more than 90% of the questions. Maybe you should add
1) Drink lots of water
2) A good playlist
3) A BIG NEVER QUIT IN BOLDS !. Try to look yourself in the mirror for inspiration or take a picture when you start
Also add this to your play list : youtu.be/6M3HgbG1-xg
Douchet 9y ago
https://www.youtube.com/watch?v=qJdMjRHRLfg
put this instead :)
weaseldude 9y ago
For those in need of inspiration, there is a LiftingMusic subreddit. Runningmusic too.
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drallcom3 9y ago
Most people, especially beginners and intermediates, lack the mobility and stability to properly squat. The squat is the exercise with the most severe injuries by far. I would strongly advise against squats with weights. Do leg presses, bodyweight squats (there are many variations) and work on your mobility for at least a year.
Someone is probably going to disagree, but it's your trip to snap city, not mine.
RPGoon 9y ago
If you work on mobility, use lifting shoes, and start with low weights you shouldn't have a problem with injuries. Just don't let your ego tell you that you can increase the weights before you do proper reps for 5x5.
drallcom3 9y ago
You should lift your heels while squatting by putting something under them. Lifting shoes are very flat.
You're right with working on mobility, but it takes a long time. It's not done in 4 weeks.
hardboil3d 9y ago
You lost me as soon as you posted your PR e-brag
[deleted] 9y ago
His pr isn't God tier. Perfectly reasonable and the advice is in line with what other people I've been reading have said on the topic.
hardboil3d 9y ago
Might as well post penis stats also
XCowboyLowkesx 9y ago
I have some advice that I didn't want to make my own topic about, but if you can't afford a gym membership or otherwise can't get to the gym, get some kettle bells.
Kettle bells may be my favourite workout equipment ever now. Start with 20IB first. It's a lot heavier than you think. You can work out your core, legs, and triceps with one workout. Every single muscle of your body can be worked win two kettle bells.
VanityKing 9y ago
Very good post. I appreciate that you took the time to provide TRPers with so much information regarding not only the importance of lifting but including programs and workouts that can help people stay on track. I've been lifting on and off for years, and despite me being currently at a very decent physique compared to most others, my biggest regret is that I have taken prolonged breaks whenever I feel as if I am sexy enough. It pains me to think about how much stronger and better looking I could be right now if I hasn't been complacent with myself. Stay on track people, I can not stress this enough. It's hard at times to continue routines but I assure you that the self-respect and respect from others you receive after working out long-term is very worth the effort. Edit: Eating right is about as important as lifting right. Self-control is the mark of a true man who knows what he wants.
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