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[–]bama79rolltide 35 points36 points  (16 children)

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.

[–]Baarek 5 points6 points  (5 children)

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.

[–]deadally 4 points5 points  (3 children)

This is the point that I wish I had grasped sooner. "Long-term commitment" does not mean 3 months.

[–]rpscrote 6 points7 points  (2 children)

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 0 points1 point  (1 child)

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 0 points1 point  (0 children)

I lift for now 1 and a half years, and i derp during the first 5-6 months with shitty exercices, bad mooves etc...

[–]gg_s 1 point2 points  (0 children)

2 years!

The time will pass anyway so you might as well do it.

[–]Squeezymypenisy 16 points17 points  (2 children)

I do it more for the mirror than anything else. It's awesome to see gains coming in slowly.

[–]Frdl 6 points7 points  (1 child)

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 0 points1 point  (0 children)

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.

[–]ex_astris_sci 3 points4 points  (0 children)

And once you commit you may even find it addictive- the feeling I get after or during workout can be nothing short of amazing.

[–]rpscrote 0 points1 point  (3 children)

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 0 points1 point  (2 children)

The days you want to work out the least are the days you need to work out the most.

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 1 point2 points  (0 children)

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 0 points1 point  (0 children)

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.

[–]neverXmiss 0 points1 point  (0 children)

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.

[–]pewpewing 73 points74 points  (85 children)

Don't forget to eat clen and tren hard.

[–]MrEiffel 8 points9 points  (1 child)

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 for some real information and no fear mongering.

[–]AntixD 0 points1 point  (0 children)

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

[–]KarYotypeStereotype 13 points14 points  (69 children)

In all seriousness, do a lot of you guys use these?

[–]desylid 19 points20 points  (49 children)


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.

[–]GabeTheImpaler 6 points7 points  (8 children)

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

[–]pl231 2 points3 points  (6 children)

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 2 points3 points  (5 children)

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.

[–]KarYotypeStereotype 1 point2 points  (7 children)

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.

[–]rpscrote 2 points3 points  (0 children)

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

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)

[–]MrEiffel 2 points3 points  (0 children)


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.

[–]desylid 1 point2 points  (1 child)

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 1 point2 points  (0 children)

If you cruise & blast byebye sperm.

Although I guess that would be a bonus to many here lol

[–]1NPIF 0 points1 point  (0 children)

Can't discuss sources here but if you want to learn more about gear visit /r/steroids

[–]lukemasters 1 point2 points  (0 children)

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.

[–]RivenDante 0 points1 point  (20 children)

is clen shown to be effective?

[–]desylid 1 point2 points  (18 children)

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.

[–]1pecman 4 points5 points  (14 children)

Clens not worth it in my opinion. Lethargic shakes heart palpitations for minimal effects. Not for me.

[–]rpscrote 0 points1 point  (2 children)

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 0 points1 point  (1 child)

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 0 points1 point  (0 children)

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 0 points1 point  (3 children)

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 0 points1 point  (2 children)

Didn't think too much with it. Don't really need it with mast and tren anyway.

[–]Alreadythrownout0 0 points1 point  (1 child)

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 0 points1 point  (0 children)

Trens pretty great not going to lie. Still requires controlled dieting. But the side effects are also exaggerated I find.

[–]Kolbykilla 0 points1 point  (0 children)

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.

[–]merkmerk73 0 points1 point  (0 children)

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

[–]sagarsash 0 points1 point  (1 child)

They don't teach you how to use gear in med school. Well, the professors don't anyway...

[–]desylid 0 points1 point  (0 children)

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.

[–]drallcom3 2 points3 points  (3 children)

Tren can have harsh sideeffects. Testosterone alone is worth it though.

[–]philly2shoes 0 points1 point  (2 children)

How would one go about acquiring just testosterone? Is that something done legally in the U.S.?

[–]drallcom3 1 point2 points  (0 children)

No idea. I'm European. I think it's even somewhat legal in my country.

[–]rpscrote 1 point2 points  (0 children)

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

[–]MrHoman 2 points3 points  (1 child)

Steroids are more fun than coke buddy.

[–]lukemasters 0 points1 point  (0 children)

I used stanzolol (winnie/winstrol) a few years back and loved it. Cut me up like crazy.

[–]Nerf_Circus 1 point2 points  (8 children)

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.

[–]newjacktown 3 points4 points  (3 children)

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 0 points1 point  (2 children)

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 0 points1 point  (1 child)

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 0 points1 point  (0 children)

“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

[–]cookiecutterbullshit 1 point2 points  (2 children)

what is this a reference to?

[–]abutterfly 32 points33 points  (13 children)

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 7 points8 points  (0 children)

It apparently has neurological benefits as well and can protect against alzheimers, treat depression, and improve cognitive functioning

[–]foldpak111 1 point2 points  (1 child)

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 0 points1 point  (0 children)

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.

[–]FishFoxFerret 1 point2 points  (1 child)

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.

  • Decreases myostation mildly, which is the chemical the supresses muscle growth, slow the lower it is the better.

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 0 points1 point  (0 children)

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.

[–]TalkingMonkeys 1 point2 points  (4 children)

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.

[–]orographic 0 points1 point  (0 children)

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.

[–]orographic 22 points23 points  (4 children)

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.

[–]rpscrote 1 point2 points  (1 child)

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 3 points4 points  (0 children)

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.

[–]trpadawan 0 points1 point  (0 children)

Here's a link to the Stronglifts article on OHP, for those interested. It's definitely a tough one to get good form on.

[–]HalfWayInn 0 points1 point  (0 children)

OHP is important, specially if you want to increase your bench numbers.

[–]iamdd 11 points12 points  (0 children)

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.

  • "Eat big to get big"

[–]Derjenige 7 points8 points  (2 children)

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!

[–]RPGoon 0 points1 point  (0 children)

Only way to know is to film yourself. Proper depth on the squat is key to avoiding knee injuries.

[–]LeGrandDiableBlanc 0 points1 point  (0 children)

The back of your calves should be touching the back of your thighs for a squat.

[–]onlymywatergun 7 points8 points  (1 child)

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.

[–]bertmaklinFBI 4 points5 points  (0 children)

There are a lot better people out there to listen to than a guy who gets hurt deadlifting 315.

[–]RPREALITY 12 points13 points  (3 children)

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 10 points11 points  (0 children)

I would also recommend doing another physical activity besides just lifting, a martial art / boxing, rock climbing.

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.

[–]RU_Crazy 9 points10 points  (17 children)

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 2 points3 points  (5 children)

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! ♂

[–]RU_Crazy 4 points5 points  (1 child)

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 0 points1 point  (0 children)

Training your core is like pascal's wager in exercising. There's very little to lose and a lot to gain.

[–]Baarek 1 point2 points  (0 children)

Yeah go for it man! Don't be afraid, start very slowly, it's not important since you will start !!!

[–]LeGrandDiableBlanc 1 point2 points  (1 child)

Your bible:

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.

[–]rpscrote 1 point2 points  (4 children)

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 0 points1 point  (3 children)

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 3 points4 points  (2 children)

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 0 points1 point  (1 child)

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 0 points1 point  (0 children)

definitely basketball body id say. Taller but not tall enough to actually play basketball, lol.

[–]newjacktown -2 points-1 points  (5 children)

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 0 points1 point  (0 children)

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.

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.

[–]Subtletorious 3 points4 points  (0 children)

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.

[–]HeavyMetalJoe91 11 points12 points  (7 children)

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.

[–]ydarb22 1 point2 points  (0 children)

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.

[–]cruxae 1 point2 points  (0 children)

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

[–]bama79rolltide 2 points3 points  (3 children)

I like it, I'm just too heavy and weak to do chinups.

[–]RU_Crazy 5 points6 points  (1 child)

Do negatives. In the long run being heavy is a huge bonus for chins.

[–]rpscrote 1 point2 points  (0 children)

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

[–]renewedhope 0 points1 point  (0 children)

Phraks Greyskull Variant 10/10 am still doing it.

[–]fuck_da_haes 1 point2 points  (3 children)

Gloves - I suffered a lot of wrist pain, it is much easier to lift for me with good gloves something like this

[–]Kolbykilla 2 points3 points  (0 children)

You should be using wrist wraps instead. Gloves are honestly for pussies and women that don't want to get callouses.

[–]1pecman 2 points3 points  (0 children)

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.

[–]Rooi_Aap 0 points1 point  (0 children)

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.

[–]_SemperFidelish_ 1 point2 points  (0 children)

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.

[–]Bortasz 1 point2 points  (5 children)

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?

[–]Blake55 1 point2 points  (3 children)

How has your weight changed over the months? Considered diet changes too? 2 hours walking each day sounds like a shitload.

[–]Bortasz 1 point2 points  (2 children)

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 1 point2 points  (0 children)

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_ 0 points1 point  (0 children)

Look into eating paleo rather than keto. And stick strictly to it

[–]Workanaut 1 point2 points  (2 children)

I am a cardibro and have never lifted. Should I employ a personal trainer to help prevent learning bad habits when starting?

[–]Subtletorious 2 points3 points  (0 children)

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.

[–]AntixD 0 points1 point  (0 children)

i'd get a pt to teach me form and diet for a few months/then get a gym buddy to train with

[–]JohnnyMGTOW 1 point2 points  (0 children)

This should be on the sidebar.

[–]rpscrote 1 point2 points  (0 children)

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.

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

[–]aslan4 1 point2 points  (1 child)

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)

[–]d6x1 1 point2 points  (1 child)

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 0 points1 point  (0 children)

Medicine ball works wonders for my wrist whenever I do too many push ups and it feels a little tight or creaky.

[–]dtmh88 1 point2 points  (0 children)

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.

[–]1GRRMkills 3 points4 points  (0 children)

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

[–]syrinj 3 points4 points  (4 children)

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 1 point2 points  (3 children)

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 0 points1 point  (2 children)

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 1 point2 points  (1 child)

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 0 points1 point  (0 children)

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

[–]magus678 3 points4 points  (5 children)

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 1 point2 points  (4 children)

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?

[–]RedHeimdall 2 points3 points  (2 children)

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 0 points1 point  (1 child)

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 0 points1 point  (0 children)

Yeah man.

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.

Definitely should help

[–]secretmonkeyassassin 2 points3 points  (6 children)

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.

[–]Dreamtrain 1 point2 points  (0 children)

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, 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.

[–]FarOrAMess 0 points1 point  (3 children)

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 2 points3 points  (0 children)

Chalk. Wristwraps if chalk isn't enough.

[–]deadally 0 points1 point  (0 children)

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.

[–]nogameJames 0 points1 point  (0 children)

I can't thank you enough for this. It's 5:52am and I'm trying to drag my ass to the gym.

[–]drallcom3 0 points1 point  (0 children)

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.

[–]elmurpharino 0 points1 point  (0 children)

/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).

[–]nuferasgurd 0 points1 point  (0 children)

For equipment, I would add a belt that will allow for weighted chins and pull ups, and a band (the kind to stretch with).

[–]Isaiah4verse1 0 points1 point  (0 children)

Thanks for this. Much needed and much appreciated.

[–]puathrowaway900 0 points1 point  (0 children)

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?

[–]franklyforthright 0 points1 point  (0 children)

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.

[–]whiskyvillain 0 points1 point  (2 children)

Squat: 405lb, Deadlift (conventional): 365lb

I'm immediately suspicious. Could you please explain yourself?

[–]the_doodabides[S] 0 points1 point  (1 child)

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 0 points1 point  (0 children)

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.

[–]pl231 0 points1 point  (1 child)

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[S] 0 points1 point  (0 children)

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.

[–]Espada18 0 points1 point  (0 children)

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.

[–]pl231 0 points1 point  (0 children)

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.

[–]PedroIsWatching 0 points1 point  (2 children)

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.

[–]RPGoon 0 points1 point  (0 children)

You can always add upper body lifts as accessories after you're done the base lifts.

[–]the_doodabides[S] 0 points1 point  (0 children)

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.

[–]AmazonExplorer 0 points1 point  (2 children)

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?

[–]miscandom 0 points1 point  (0 children)

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.

[–]TekkomanKingz 0 points1 point  (0 children)

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 0 points1 point  (0 children)

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".

[–]TekkomanKingz 0 points1 point  (0 children)

If you're skinny or average, just eat clean and don't dirty bulk because its hard to get that fat off.

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.

[–]aesthetics4ever 0 points1 point  (1 child)

You are able to squat 405lbs but can only pull 365lbs?

LOL quit e-frauding bud.

[–]the_doodabides[S] 0 points1 point  (0 children)

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.

[–]NeinAmusedMonkey 0 points1 point  (1 child)

Would eating a bunch of plain Greek yogurt be the equivalent of taking a protein shake after your workout?

[–]the_doodabides[S] 0 points1 point  (0 children)

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.

[–]TheGrammarHero 0 points1 point  (0 children)

Things you should never get: gloves aka "bitch mittens"

If you want calluses on your hands.

[–]damit2hell 0 points1 point  (0 children)

I am a huge proponent of creatine. Only supplement I use. R/ketogains

[–]intrepid_i 0 points1 point  (0 children)

What's your thoughts on pre-workout drinks like jack3d or adrenalyn?

[–]ALargeBicep 0 points1 point  (0 children)

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.

[–]ALargeBicep 0 points1 point  (0 children)

Look into the Smolov program. It really helps with getting your bench and squat a lot stronger

[–]Silenuslaughed 0 points1 point  (0 children)

Pain, I came to feel, might well prove to be the sole proof of the persistence of consciousness within the flesh, the sole physical expression of consciousness . . . Men have by now forgotten the profound hidden struggle between consciousness and the body that exists in courage, and physical courage in particular.

Sun & Steel, Yukio Mishima

[–]KarYotypeStereotype 0 points1 point  (0 children)

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?

[–]YuriJackoffski 0 points1 point  (0 children)

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.

[–]epUser 0 points1 point  (0 children)

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

[–]theproudbanana 0 points1 point  (3 children)

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 :

[–]weaseldude 1 point2 points  (0 children)

A good playlist

For those in need of inspiration, there is a LiftingMusic subreddit. Runningmusic too.

[–]Douchet 0 points1 point  (0 children)

put this instead :)

[–]drallcom3 0 points1 point  (3 children)

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.

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 0 points1 point  (1 child)

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 0 points1 point  (0 children)

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.

[–][deleted] -3 points-2 points  (2 children)

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 1 point2 points  (0 children)

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.

[–]scagnetti89 0 points1 point  (0 children)

Excellent. Keep a log of weight, reps, and any notes of that days workout. "Success trains, Failure complains."

[–]redpillthrower 0 points1 point  (0 children)

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)

[–]VanityKing 0 points1 point  (0 children)

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.

[–]XCowboyLowkesx 0 points1 point  (0 children)

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.

[–]100 Modbsutansalt 0 points1 point  (0 children)

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.

[–]jonsnuh13 0 points1 point  (1 child)

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?