Anyone looking to increase their power level would serve themselves well by not being a pussy and even lifting bro. If you want to dial down the difficulty level on getting and keeping women, you are gonna have to spend a couple hours a week at the gym and get your macros on point. I've been a chubster and I've been and am currently lean and swole af and the difference it makes is fucking stark. So here's a few bits of advice for anyone thinking of or just getting into lifting.
Push all or at least the last few sets to failure or near failure (except with heavy compounds unless you have a good spotter) Make sure also to watch some videos on proper form, you don't wanna get injured.
Use moderate rep ranges 6–12. Best for hypertrophy,(muscle growth) if you are going for raw power instead use 3-5 reps. Once you are an intermediate you should start alternating between the ranges, this is called periodization.
Get enough sleep. Muscle grows during sleep, what you do in the gym and what you consume is the fuel, the shit actually gets built while you are asleep though.
Eat at least 1g of protein per pound of bw. Or 2g per kg.
6–12 sets per week per major muscle group. Add more or less depending on your genetics.
Lift hard, attack that shit.
If anyone want to add stuff feel free. Didn't see and lifting guides posted and I'm trying to kill some time before I go out tonight, I might have forgotten to mention a few things. But these are the basics, and they work. Natty btw.
whytehorse2021 2y ago
We're way ahead of you already into resistance bands
NeoSpartan 2y ago
Fancy man. I'm just a lowly intermediate XD Free weight r my go to, have a preference for dbs.
whytehorse2021 2y ago
Yeah I'd had weight lifters and physical therapists tell me to use resistance bands but ignored them. Then I saw Rich Cooper do a special on them and showed the science and I was sold. They're cheap AF too compared to gyms. I'd rather spend my money on bands, skip the gym, and take boxing or MMA training instead.
NeoSpartan 2y ago
That's cool. I'm pretty much just doing maintenance rn tho. My philosophy has always been if it ain't broke don't fix it. Boxing is fun af though, I do a little of that too XD Gyms are pretty cheap tho where I live, some are even 10$ a month. Mine is about 30 tho.
KILLER008 2y ago
i sleep at least 9 hours.how do i know if my protein intake is right without tracking. i am lifting to loose weight so I have fat.
NeoSpartan 2y ago
Hmm I never really tracked my protein man. Just shoot for a high number. Buy some whey protein, use it. I was fat too, I posted my before and after 8 months body pics in the bodybuilding part of TRP, you can look at em if you want, dunno how to post pics in this part of the site. My stategy was to put whey in my coffee every morning and eat lots of lean meats while maintaining a low number of calories per day for a number of months. It takes some doing but it's worth it. I still put whey in my coffee and eat lean meats.
tl'dr just shoot for a high number, supplement with whey, eat lots of fish and turkey, restrict calories, lift.
KILLER008 2y ago
thats the thing i dont have much lean sources of protein i eat mostly veg i eat egg though i eat lentils /rice and chapatis for most of my meals
NeoSpartan 2y ago
Incomplete proteins unfortunately. It pains me to say it but soy is actually the best vegan option for protein dude. Eggs are quite good though, but if you are trying to lean up, toss the yokes out and just eat the whites. Do you not have access to whey or turkey, fish chicken? Lentils aren't bad, dunno what chapatis is, but beans only contain a limited amino acid profile and the amounbt of protein your body can absorb and use from them is about 70% at best from what I've read.. If you are a vegan you are gonna have to do some research on how to build a muscle building diet for that. cause idk too much about vegan stuff. I'm a meat eater.
SeasonedRP 2y ago
These are good tips. Periodization is important. I suspect a lot of people on here just go through the motions with their 5x5 routines and don't get the benefit of higher rep ranges. And do phases of high rep squats. Top bodybuilders would do them year round, and powerlifters would do them in the off season. They are brutal and will stimulate your metabolism like crazy.
NeoSpartan 2y ago
Thanks man. Yeah 5X5 is great for building strength but if you wanna get fast size gains you gotta up the rep range.
Just started squatting. It's brutal for sure XD Definitely the most intense lift I've done so far.