About 5 years ago, just as I was graduating medical school and heading for a residency, I realised that I needed a long term plan, especially that in my field you only get the financial and life award just around mid of thirties, also I realised many people in their thirties let go of their physical and mental health and I surely didn't want to be one of those people, I wanted to have a good shape just till my 60s when hopefully I am professor in medicine. Therefore I made a plan and strength exercises are one of them, and here is 5 things people don't think about that will benefit you on long term:
- 1 - Huge muscle mass means higher catabolism requirement: that mean you can eat normal sized meals and it won't go to your fat cells, therefore you won't need to cut down you portions as you age.
- 2 - Less tremors, better dexterity and better body position: I do lots of interventions in my job, therefore having dexterity and less hand tremors will do me good on long term, many people depend on precision in their job so this will benefit you a lot, core exercises plus forearm are key, also it can give you good sitting position, after all all strength exercise will make you attentive of your body pose.
- 3- Self esteem: Having muscles and good appearance is what many have in their twenties, but think about it, if you have it in your thirties, how perception of society will be about you? it will be excellent.
- 4- Self discipline: going to the gym every day for years, will train your ability to control your day to day decisions. delay gratification in hopes to have better pleasures.
- 5- from strength exercises you can easily branch to other activities that will add pleasure to your life instead of doing activities that could be harmful to your body, like drinking alcohol or watching movies excessively, from the gym I go to squash with some friends who we share aspirations to be successful in our lives yet we also know how to take pleasures in our lives.
Simple to read, but huge impact on your life in long term.
[deleted] 9y ago
Why lift???
Lifting gives you a body that is attractive to the vast majority of women out there. Would you rather be attractive or unattractive? Would you rather date/fuck an attractive woman or an unattractive one? Two twin girls - one is average, the other looks toned and fit. Otherwise identical. Who do you pick?
Strive to be a better man than you were yesterday. Then tomorrow strive to be better. "The only easy day was yesterday". Having a concrete goal and striving toward it gives you the power to believe in yourself. Seeing those lift numbers go up, the belly fat disappear, the increase in girls that literally have to touch your arms/shoulders all allow you to view progress.
Lifting is not just about getting jacked. Lifting is a discipline. Getting up early, going to the gym when you really would rather lie in bed next to a naked sweaty girl takes discipline. Putting the donut down takes discipline.
If you're jacked, you can't help but show that you have complete control over at least one aspect of your life. This control and discipline bleeds into your personality. You actually become a more confident, self-assured person. That's the kind of guy women want.
Lifting using large muscle groups increases testosterone. Losing fat increases testosterone which will directly improve your game.
There are virtually no fat fuck 70 year olds waddling around. Why? They're dead of heart disease/diabeetus/liver failure from abusing their bodies for 40 years. Keeping your body in great shape pays dividends in the future. There are multiple older guys at my gym that are still vital and loving life, not cruising down the aisle in Walmart on a sad scooter leaving a trail of Dorito crumbs. I want to be that horny vital 70 year old that still has a twinkle in his eye. Way better than dead.
Going to the gym is my pilgrimage. It's not home, it's not work. Nobody has any control on my time but me. The iron church.
If you're stressing about something, I guarantee you won't even be thinking about it during a non-fuckarounditis workout.
It increases your sexual stamina. Want to pound a girl until she can't take anymore? Good luck if you're an out-of-shape neckbeard. Want to throw a girl over your shoulder and carry her upstairs to the bedroom, her squirming as you slap her ass? You need to be strong.
Angry? Use it as fuel. Burn it.
Lifting releases endorphins. I feel AMAZING after a good workout.
Some required reading....
Fuckarounditis....
http://www.leangains.com/2011/09/fuckarounditis.html
And motivational....The Iron by Henry Rollins...
http://www.oldtimestrongman.com/strength-articles/iron-henry-rollins
theamazingswayze 9y ago
"There are virtually no fat fuck 70 year olds waddling around. Why? They're dead of heart disease/diabeetus/liver failure from abusing their bodies for 40 years."
Yup, these lazy fucks are gonna realize one day that they are headed down a long miserable road of chronic disease, mostly self-inflicted.
Only worry about yourself though. You can take a horse to water but you can't make it drink.
I find it funny how you get in shape and unfit people literally get jealous of you. Why? The only difference is willpower. Any obese person could lose the weight. It is not easy, but it is SIMPLE.
twatbutters 9y ago
This is incredibly true. I cannot tell you the number of times weak overweight or scrawny men have showed the most passive-aggressive behavior to me simply because they're intimidated by my physique. It's the biggest compliment to me-- they know that I have the power to physically overwhelm them, and they know that I can have easy sex with women that they can only stalk on social media.
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daringdeviljackass 9y ago
When i read fuckarounditis I knew i was dealing with a fellow leangains enthusiast! very good to see something else than 4/5 workouts per week and 6 meals a day recommended on trp...
DeadShot91 9y ago
Couldn't agree more. 6 meals a day is great if that works for your lifestyle but it's ridiculous when people say it's the only way to eat healthy. Humans have been around for 150k+ years and we've only had agriculture, domesticated animals and farming for about 10k... Do you realize how fucked we would be as a species if we were required to eat 6 times a day?
When cavemen woke up in the morning they didn't go to their fridge and start making Bisquick pancakes and bacon. They had to hunt and gather their food which took basically all or most of the day and would then feast at night. The result of this was most healthy cavemen being ripped and women evolving to become attracted to those healthy cavemen. That's the Diet Red Pill that needs to be broadcasted here.
[deleted] 9y ago
I completely agree, and practice IF/ Leangains variation myself. But you need to also keep in mind that cavemen weren't trying to build aesthetic, strong physiques, other than what was necessary for survival/ hunting/ etc. So you do need to make some modern updates if you're looking to really change your body and maximize your results.
theONE843663 9y ago
Bro I actually went hunting one day and it was so rewarding man. But I didn't have money for a fancy hunt so​ I took out my slingshot, murdered 3 city pigeons and 2 squirrels, and cooked that shit up man it was so good!
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Peter_B_Long 9y ago
I learned good form and different exercises with machines when I began lifting 5 years ago. If you read the instructions on the machines (some of them have pictures) you can learn how to properly do the exercise and you feel the muscle being used.
Don't spend too much time on them though. Your goal should be to lift heavy compound exercises (squat, deadlift, bench press). Constantly move yourself towards your goal (dumbbells, barbells) and remember to stay consistent and short and sweet. A guy who goes to the gym 3x a week for just one hour lifting the whole time (not on his phone, not chatting with his buddy) will get much better results than the guy who goes on a Monday and spends 3 hours there hitting arms and walking on the treadmill and the bike then walking in the pool and chilling in the steam room and doesn't go back the rest of the week.
Returnofthemack3 9y ago
free weights are preferred but there are things i prefer to do with cables tbh (flies in particular). Honestly, it woundlt be as efficient, but you could get pretty ripped just using machines. With that said, doing a handful of true free weight compounds is wayyyyyy more efficient. In time youll do a mixture of both, but honestly, free weights should always be the main thing. It not only gets the results you want but gets them in a more time efficient manner. For instance, you could do like 8 differnet leg exercises via machines ,or you could just squat and deadlift heavy. Those two alone are mostly good enough for legs (although you might add in some stuff over time)
huygenssyrup 9y ago
No, I would not go as far as stating it will cause physiological problems. It’s just your progress will probably be slower and the movements not optimal. But why don’t you start right away with free weights? It is not that complicated, you should look at Alan Thrall’s YT video channel. But anyhow, if you need machines to get started, then I would say by all means, go ahead!
Urishima 9y ago
If you start out as a fatass, like I did, I would certainly recommend some machinery to get those muscles going in the first place. Otherwise those people are going to blow out their knees trying to do squats, or might not be able to keep proper form because their core just isn't where it needs to be. That maybe leads to a herniated disk and suddenly you are not just at square one, you actually worse of than before you started.
Once you have strengthened your muscles, you can switch out machines for free-weights safely.
I see some of those guys go in for stuff they simply aren't ready for, and I get back-pains just from watching them.
Returnofthemack3 9y ago
unless youre starting heavy, you shouldnt be blowing out knees. If someone is truly that out of shape, they start with the bar or lighter for squats
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Herdsengineers 9y ago
I used to do a lot of martial arts. Then life intervened and I just can't make it to the classes regularly. Started gym. Initially did machines, ellipticals, and treadmills for a few years. At the time, I thought it was fine. I felt great. But I didn't watch my diet and still packed on extra pounds.
Switched to a health club with a great free weight section. Did some "on-boarding" training and nutrition sessions. The trainer showed me proper technique for a bunch of lifts. Nutrition thing has been a big help too. Switching to free weights has made a huge difference. If you don't know right technique, spend the money for a few training sessions, or don't be shy and ask some gym bro meatheads in the free weight section for advice. Don't be shy, and don't worry about Hanz and Franz showing up to shame you. Just do it and gut through the ackwardness.
DatsRenegade 9y ago
Bring a buddy for a spot until you get comfortable and then just don't push yourself too hard without a spot. Form is easy on all excercises. Neutral back, feet forward and shoulder width apart, shoulders back and head forward. Try to keep your body in good posture and your form will be correct.
Free weights are the shit, just don't over exert yourself and you should be fine. You can almost always ask people around the gym to help you out if you don't feel comfortable in the beginning.
Returnofthemack3 9y ago
you start light and perfect your form as you move forward. If you do it correctly, you'll have perfect form by the time you get to truly difficult weights. Check your ego at the door and start as low as the bar on some lifts if you're worried.
As for injury, yes and no. I've honestly had more slight injuries from machines than free weights. If you get the form down for free weights, i swear it's just more natural on the body. Something about machines can be problematic to your joints/muscles, at least as far as im concerned. Cables are usually fine though
huygenssyrup 9y ago
It depends. You can literally crash one or both of your knees on the leg press machine. What you should do is find a reliable source of information on free weight exercices. I recommend Starting Strength by Mark Rippetoe. Go explore Alan Thrall’s YT channel as well. Then practice perfect form with very light weights. Once you are confident you have reached perfect form, start upping the weights slowly. That way you minimize the risks of injury.
And here is a good workout program for beginners: http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/. It is dead simple, you can’t go wrong with it.
Returnofthemack3 9y ago
not to mention it's easy to blow out your back if you're not situationed correctly/going too heavy. I swear to christ i've had more problems with leg press machine than I have with squats an deadlifts, so I just got rid of it
meninistMD 9y ago
Start with machines, so you could develop supportive structures, but if you wanted results you have to do free weights, the coordination and stability need would recruit more fibres to develop precision.
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meninistMD 9y ago
It is like that around here, gyms that have machines can open 24/7 unlike the ones with free weights, who must have employee around, therefore I do part of the training in gym, but half in my house, I got free weights, barbell and dumbbells, a good convertible gym seat and barbell holders, the whole thing cost me about what I pat for a gym for 5 months, you could do the same.
Short-changedChad 9y ago
If it does not have free weights it is not a gym. Once you improve and gain confidence you will want to train in a place where people are serious about training. Serious people won't be found in a gym without free weights. Find somewhere else.
UniversalFapture 9y ago
I prefer doing free weights. What difference does it make? I don't need machine.
Returnofthemack3 9y ago
for me it's about efficiency. I can do like 8 different machines, or i can do compounds with additional isolation from machines if i need it. Workouts go by so much faster when you can hit muscles groups in an efficient manner.
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Proto_Sigma 9y ago
The difference is free weights work more of your muscles while machines isolate muscle groups and work them. With free weights, not only do you have to lift the weight, but you also have to balance it and hold it in place, working your smaller 'stabilizing muscles' as well as the bigger muscle groups.
Returnofthemack3 9y ago
right, but how many muscles cannot be isolated via free weights? Not many really. The only isolation work I do with machines are low cable rows, cable flies (hate dumbell flies), and lat pulldowns. Oh and sometimes triceps or leg extensions. Other than that, I seriously use free weights for everything.
UniversalFapture 9y ago
I see. Good thing im a free weight user
asotranq 9y ago
There are some pretty useful ones though, lat pull down machine and leg curl and leg extension machines come to mind. I prefer using free weights overall but I don't see the point in sitting there saying machines are shit
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Returnofthemack3 9y ago
and cable flies. Just feels a lot better than d bell flies imo, and you can get real tricky with them in a safe manner
celticzebra 9y ago
Though you are correct about heavy lifting High cardio respiratory fitness has the greatest long term health benefits as one ages because running also counts as a load bearing exercise which will give you the benefit of increase bone density also.
redpill-account 9y ago
In addition to cardiovascular strength , increased energy, more libido, I find cardio gives me a different type of high and confidence than lifting(both are essential)
Not sure why cardio gets such a bad rep here, you can bench 300 AND run a marathon if you are really in shape
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FcknSafe 9y ago
I think if we are erring on the side of longevity, a more bodybuilding oriented training plan is probably the best bet. Lighter to moderate weight, more volume, controlled reps. I can guarantee based on my own experience, as well as that of others, that hitting heavy weights all the time is not the answer to longevity and vitality.
scissor_me_timbers00 9y ago
Care to elaborate just a bit on this? What negatives can I expect from hitting heavy weights too frequently?
FcknSafe 9y ago
The connective tissues of our joints naturally degenerate as we age, which leads to cartilage, tendon and ligament pain and arthritis. Hitting heavy weights all the time speeds this process up and can lead to irreversible injuries. That's why it's best to get as much out of lighter weights as possible. There's a reason why bodybuilders and strongmen (both train with a greater variety of rep ranges) tend to have greater longevity in their sports than olympic lifters and power lifters.
Returnofthemack3 9y ago
I think the best course of action is to do power at the outset of a workout, or have a devoted power day, and then do hypertrophy the rest of the week. See: Phat, PHUL
yummyluckycharms 9y ago
100% agree - and I would add that if having as long a life as possible is the goal, caloric reduction actually is what is required. There was a study back found that a diet that is just above starvation levels leads to people living longer lives.
My feeling is that quality > quantity. I dont mind dying at 65 if I've lived a good life vs living to 85 and eating cat food and being scrawny as fuck.
FcknSafe 9y ago
Yes, unfortunately life is a compromise. The optimal path is to be as muscular as possible at a low body fat to get the best of both worlds (I believe).
aanarchist 9y ago
1, who cares about portions?
2, true.
3, a real man has self esteem based on internal qualities rather than getting it from some sort of outside validation. once your muscles are gone there goes your self esteem with it if you were basing your value off of them.
4, lotta dudes seem to have fallen off the deep end and start becoming crazy about getting their gym and macros perfect and can't enjoy some breakfast pancakes without being in a bad mood. basically becoming slaves to the barbell rather than letting the barbell serve you.
5, truth!
futianze 9y ago
Getting women is a lagging variable to success. I saw that earlier on here and wanted to spread it. I've seen it in my own life too. When I got sloppy with my physical health, women slowly exited my life. Now, I've been lifting and getting back into peak shape like I was 2 years ago, and I have several plates spinning.
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meninistMD 9y ago
excellent correction, yea I wanted to say High Resting Metabolism Rate rather than catabolism.
lancer000 9y ago
We need more science guys like you to give us the scientific and medical facts. It really helps and I appreciate it.
KenMastersMD 9y ago
Agree wholeheartedly. Just out of curiosity, what sorts of interventions do you perform?
meninistMD 9y ago
Radiology interventions, so like drains intra abdominal abscesses, cementoplasty, infiltrations, biopsies from where ever it could be, also light vascular accesses .. etc
KenMastersMD 9y ago
Right on. I had guessed interventional cards or vascular. IR is nice, get to play with catheters for a few hours and then golf clubs the rest of the day.
epixs 9y ago
interventional radiology is super competitive and high paying field, badass bro
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epixs 9y ago
Awesome to hear, it sounds like a great subspecialty
meninistMD 9y ago
I was in cardiovascular surgery before, I am so lucky that this change happened, from 80 hours a week to 40, I get to sit on a chair during job time, look to images, drink coffee while I am doing diagnostics and then do 30 min intervention and save someone's life. it is hard to believe what I am doing now will pay me six figure salary in two years, but it seems it will.
kosif 9y ago
I'm just wondering.... how many of you are picking up the Kazoo?
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Koryphae_ 9y ago
Our bodies probably need both.
Mcscrubberballs 9y ago
Endurance training does not build as much muscle mass as (heavy) resistance training.
For optimal health you'll need to do both. If you have to choose one, choose resistance training. It is the best thing you can do for your bone strength and muscle mass, while it will also increase your cardiovascular health.
Endurance (either long or short) training is by far the best option for your cardiovascular health, but for the basic needs, weight/resistance training will do just fine.
Eastuss 9y ago
So basically, I should regularly switch between 5 x heavy, 10 x moderate, 20 x light ? Example, I'm not fully recovered from the last work-out, a 20 x light type of workout may be efficient as it'll still push stimulation but avoid injuries/pain?
XOLif3Tour 9y ago
Generally speaking, endurance exercises (particularly directed at the back extensors and abs/obliques/transverse abd core belt) will be significant in preventing chronic back pain over time. Endurance is a better preventative measure as opposed to strength training in that regard. It's also true that you need both for sure.
Eastuss 9y ago
Good to know. Thanks. :)
Do you happen to know if it's better to switch between different rhythms, or if we should dedicate many sessions with a single objective?
XOLif3Tour 9y ago
Switch between rhythms. The endurance exercises should be a small but integral part of your workout. Too many muscle heads neglect endurance and have a conked up back. It's sad.
Eastuss 9y ago
I'll try it then! It'll mitigate injuries risk also.
Thanks for the advices.
XOLif3Tour 9y ago
I'll point you in the right direction. Look up, learn and master Stu McGill's Big 3. These three exercises are the most current evidence based exercises and will effectively train core endurance.