Hello TRP. I've been lurking around this sub for a couple of months now, but have been living the red pill lifestyle to a certain extent, for a couple of years, meaning that I've had some shit luck with girls, but going strong in other red pill aspects. Before I start, I want to apologize for grammar errors/syntax errors that might occur. English is my third language.
Anyway, as I mentioned, I've been lurking around here for a while now, and what I noticed, is that many newcomers (people who haven't been here more than a year and a half), still have some trouble with taking in all the information. "Oh, I should lift? But where the fuck do I start? Which program should I go with? What should I eat?" you get where I'm going with this. This does not only apply to lifting, but to all other aspects of TRP. This is that yellow book we all know called "How to [insert subject of choice] for dummies" and you guessed it, this is "How to TRP for dummies". This is a complete breakdown of everything that isn't game, cus shit partna, I'm still learning that part myself.
Now, the aim of this post is to arm you guys with a complete step-by-fucking-step guide to growing some real hair around your anus, cus we all know anus hair is super alpha.
Ah yes, lifting. I would almost go as far as to call this the epitome of TRP. Have you been thinking about going to the gym? Of course you have. Are you looking to build some more muscle? Well, fuck yeah you are. This here program will get you started. It was developed by a beautiful man called Billy Starr, and serves as a program for all-around strength. Without further ado, here it goes.
Squat: 5 sets x 5 reps
Benchpress: 5 sets x 5 reps
Deadlift: 5 sets x 5 reps
Dumbbell side laterals: 2 sets x 15 reps
Barbell curls: 2 sets x 15 reps
Triceps pushdows: 2 sets x 15 reps
Squat 5 sets x 5 reps: (Finish off at a weight that's 20 kg's/44 lbs lighter than the weight you finished off on monday)
Military presses: 5 sets x 5 reps
Bent over barbell rows: 5 sets x 5 reps
Dips: 3 sets x max reps
Dumbell rear laterals: 2 sets x 15 reps
Dumbell curls: 2 sets x 15 reps
Triceps extensions: 2 sets x 15 reps
Squat: 3 sets x 5 reps + 2 sets x 3 reps *
Incline benchpress: 5 sets x 5 reps
Barbell shrugs: 5 sets x 5 reps
Chinups: 3 sets x max reps
Dumbbell side laterals: 2 sets x 15 reps
Barbell curls: 2 sets x 15 reps
Triceps pushdows: 2 sets x 15 reps
That's it. Three work outs a week and you'll be on your way to building a nice looking body. For the little star (*) I left up there, the meaning for that is that you need to finish off with a set of 3 reps with a total weight that is 2,5 kg/5,5 lbs heavier than you did on monday. If you finished on, let's say, 150 kg x 5 reps squats on monday, than you're going to do 3 reps with 152,5 kg friday. The meaning with this is that the following monday, you should attempt to do 5 reps with 152,5 kgs. This goes on every friday/monday.
For the correct way to do these exercises go to http://www.bodybuilding.com/exercises/ and type in the exercise you're looking for, in the search field
Oh yeah, almost forgot, you should be adding weight after the well known 5x5 system. What Bill Starr has done with it, is build it up so you reach a max set of 5 reps. Let's say you best 5 rep set is 100 kg/220 lbs benchpress, your total benchpress set is gonna look like this
20 kg x 5 reps
40 kg x 5 reps
60 kg x 5 reps
80 kg x 5 reps
100 kg x 5 reps
Oh yeah, definitely last thing. For breaks, you wanna do between 30-60 seconds. You can do all the way up to 90 seconds if you feel that's what you need.
I also have a 8-week food program that I'd be willing to share if there's enough people who want it (I have to translate it).
Phew, ok, so that does it for lifting. Let's move on to reading.
Beautiful, trouble from the beginning. The number list won't change from 1 to 2. Can't be bothered with it. Anyway, apart from the recommended reading such as No More Mr. Nice Guy, The Rational Male, The Way of the Superior Man , for leisure reading, I suggest going for pre-1946 books. This applies to translations of the books aswell. "But why, SixFingerRing?" you ask, and I'll tell you, kiddo. That's when the system fucked us in the ass and left men behind. You could read anything from The Basic Writings of Sigmund Freud (come at me Carl Jung fans), The Complete Works of Homer, Leo Tolstoys "War and Peace" and Thucydides' "The Peloponnesian War. That should have you covered for the next year or two.
Now, on to the more important and factual part of TRP. Here's a list of PDF's and books that can be "acquired" with a little internet search or two.
First, learn to take decent photos. I'm not talking about selling that shit to the New York Times, but photos will stay with you forever, and nobody likes looking at a photo with too much exposure. For taking pictures, I recommend the book Photo Nuts and Bolts by Neil Creek.
Next, we have body language. I can't stress this shit enough, BODY LANGUAGE IS EVERYTHING!!. You can say all the suave shit you want to, but if your body language is off, bitches will see right through your ugly face. For body language, I recommend Desmond Morris - People Watching and Joe Navarro - What Every Body Is Saying Now, these books will tell you what to look after in other people if you want to find out if they're comfortable, lying, blabla, all you have to do is "reverse engineer" that, meaning that if you're nervous and don't want someone to notice? Well, your brain will know that this is what nervous people do, so it will help you stop doing that. It's not easy in the beginning, but soon, you'll be able to catch all those body cues before your body automatically does them.
I think that it's important that you keep educating yourself, no matter your profession. Therefore, I suggest that you look into MOOCs. MOOC stands for Massive Open Online Courses and there's courses from everywhere. Yale, Harvard, Stanford, Wuhan University, you see where I'm going with this. They're all free and can be found at https://www.mooc-list.com/. You even get certificates that you can include in your CV, after finishing some of the courses.
I have tons of other suggestions, PM me and I'll try and hook you up with something be of interest.
Dios mio, I have to turn in an 20 page exam this friday and I'm sitting here doing this shit. Fuck it, I love it.
Next we have;
Music and music instruments
Ugh, still with the not changing numbers BS. Well, I'll start off with 'red pill music'. Don't listen to shit they play on the radio. That shit will fuck you up. Two times. Instead, go for "Tom Waits' - Nighthawks at the Diner (do yourself a favor and get the live album version, it's on Spotify), The Rolling Stones - Exile on Main Street, Pretty Purdie - Soul Drums (This guy is amazing, he'll give you a good laugh while you're banging your head to some serious grooves), The Grateful Dead - Working Mans Dead, Led Zeppelin - Led Zeppelin IV, Manfred Mann - The Five Faces of Manfred Mann, Gil-Scott Heron - The Revolution Begins.
Alright, for you guys who are not into old school rock/soul/funk, here's some electronic, hip hop and whatever-fusion-genre-there-is-nowadays albums. The E stands for electronic, HH for Hip Hop, RnB for... RnB/Rhythm and Blues.
Will Sparks - Another Land, Pomo - The Other Day(e), Robert Glasper Experiment - Black Radio 1/2 (HH/RnB), Evil Needle - Homeworks (HH), Everything 'Flying Lotus' has ever done (HH/E), J Dilla - The Shining (HH), J Dilla - Welcome to Detroit (HH), D'Angelo - Voodoo (RnB)
- Part 2: Music instruments.
For Gods and everyone else sake, start practicing with a metronome. I CANNOT stress this enough. If you don't practice with a metronome, your playing will not be tight and you won't be able to groove or sound anything like a musician. People will laugh at you if you play anywhere else but your room. METRONOME. REMEMBER IT.
Now that I have that off my chest, let's continue.
For everything that has a scale, practice that. No matter if it's brass, woodwind or strings. Practice scales. Minor, major, pentatonic scales. Practice fingering (no, not that kinda fingering, you perv). For drums, consult someone else. All I know is chops and combing.
For beginners, I suggest practicing around 30-45 minutes every day. Anything above that will mess up your head.
Buy music instruments used. Go on whatever website your country has, look up the instrument you want (Do some research first. Find out which brands are the best and what model might suit your needs), contact the guy and go out and try it. If you can't play the instrument, bring a friend who can or have him play it, just incase something is wrong with the instrument.
/u/ohboyahuman pointed this, and I think it deserves a spot on here
As a professional keyboardist/guitarist/bassist/singer and teacher, I have a couple of things to point out.
On bass and guitar, practice chromatic scales. Don't worry about diatonic (within a key) scales, just yet. Worry about where notes fit on the fingerboard. Get to know them intimately. Your ability to play notes accurately and competently, as well as your knowledge of where they are, is what will build the best foundation, after you understand that, scales will be worth more to you. (My addition, learn ALL the names of ALL the notes on the fretboard. You don't wanna look like a complete tool, asking "uhm where's that?" when you're playing with other guys.)
Scales < Chords. Learn to be a rhythm player before you even start becoming a soloist. To do this, transcribe. Listen to songs, learn chord charts, learn chords. Listen to exactly what a player you like is doing and copy it to the T. In order to speak the language, you need vocabulary and feel. You learn the best when you're imitating. Imitate who you like, and you will sound like them.
COME ON, MAN. Jazz is the most important thing ever. It's legitimately a music about seizing the moment and having it give into you and what you have to express. Listen to Miles Davis, Ahmad Jamal, Herbie Hancock, Sonny Stitt, John Coltrane, Art Blakey, Charles Mingus, and Bill Evans, in my opinion. But there is amazing stuff out there. Most of modern music is based of jazz. It's a great history lesson.
For people looking to get more into jazz, I strongly recommend checking out the names /u/ohboyahuman posted. I suggest you get Miles Davis - Kind of Blue, Ahmad Jamal - '73, Bob James - One, Idriss Muhammed - Power of Soul, Art Blakey and The Jazz Messengers - Moanin', Yusef Lateef - Eastern Sounds, anything ever made by Cannonball Adderly, damn that guy can play, and of course, the classic, Dave Brubeck - On Time.
2 and a half hours in and I'm still going strong. We're nowhere close to being done lol. Next I will discuss style.
Raid your local H&M, Zara and get on ASOS.com. These motherfuckers have it figured out. They ripped off all the big brands and are selling the clothes for a fraction of the original price. They have everything you need.
Now, the crucial part. You need to know how to put that shit together. First off, look around you. Head downtown and spend some hours at a cafe people watching. Watch the guys that pass you with girls wrapped around their arms. What are they wearing and how are they combining it. Every country has it's own understanding of style, and therefore, I cannot give you a 100% safe bet. Secondly, use your fucking head. You're exposed to so many different mediums, that you should have no problem with finding something that has to do with fashion.
/u/3RedPope pointed this out in the comments, and I think it deserves a spot on here.
MFA (Male Fashion Advice) has a really solid sidebar. Start by learning how clothes should fit. Next, read about colors. After that, you should unsubscribe. MFA is overrun by skinny teen boys, hipsters, and divas.
Resist the urge to replace your entire wardrobe. Buy a few items at a time, starting with everyday stuff. Work and weekend clothes. Take your time. Wear your first purchases for a few weeks to make sure you're satisfied with the fit.
Too muscular, too tall, or too heavy? You may never find clothes that fit off the rack. In that case, I strongly recommend you try "made to measure" sites like moderntailor.com. You can get clothes custom made for your exact fit. Price is frequently less than buying something "close" and paying to have it tailored.
A general rule of thumb with t-shirts and shirts is; if the line (on the t-shirt or shirt) on the shoulders align with the edge/build of your shoulder, you should have a pretty decent fit.
http://imgur.com/E4hEFZ7 This would be an example of how a t-shirt should fit. Look where the body of the t-shirt separates into the sleeves. Play around with it, trust me, you'll know when you've put on the right piece of clothing. It's gonna feel like the stars have aligned.
K, short one. Let's continue. I'm gonna talk about relaxation for beginners.
Meridian points, often used in acupuncture. This is GOLD for everyone who's in monk mode. See, what happens when you're in monk mode is that you don't have sex. Fuck. And you don't masturbate. Fuck. You know what happens when you don't have sex or masturbate? Sexual tension is what happens. You feel like you're ready to explode all. the. fucking. time. So here's my remedy. It takes 5 minutes, tops, and it's super relaxing.
First point is here. Left foot. Massage clock-wise at a slow pace with left thumb. The first week or so, this point is gonna hurt quite a bit if you're doing it right.
Second point is here. Between the two "pillows". Left foot again. Massage with right thumb. Counter clockwise.
Third point and probably the most crucial of them allow. 'The Governor Point'. This has to be massaged with your left index finger. Counter clockwise.
http://imgur.com/cuxeWSe ¡¡MUY IMPORTANTE!!
For meditation, lay down for 10 minutes. Breathe. Breathe. In through your nose, all the way down to your balls and up and out through your mouth. Let your thoughts fly around, don't "target" a specific though, "observe" the thought for 5 seconds and let your mind flow again. It's as simple as that. After some time, you can move on to meditation poses such as Sidhasana, but for beginners, lay down, it's more comfortable and you'll feel very relaxed afterwards.
Yoga. There's alot of good yoga apps out there. I'm currently using one called "Daily Yoga". It's pretty cool. Comes as a free version, but I recommend buying it. It has great stretches for posture. Which reminds me...
POSTURE God damn, son, can't believe I almost forgot about this. Well, first off, the compound exercises (squat, deadlift, benchpress) should have you well on way to good posture. If you don't feel that's enough, read this http://scoobysworkshop.com/posture/. There's not much to be said about posture other than IT'S EVERYTHING. Stand tall, young man, and the world will respect you.
- Food Program
This is a program I found trolling the interwebz a long time ago. I've shared it with a couple of friends, and it worked wonders for those who decided to finish it. This is not a program for putting on weight, but instead, losing it. I would recommend doing this program for 4-8 weeks at a time. The key to being able to finish this program is preparation. Prepare your food for the next day, the night before. That way you won't have to stress with food during the day. Remember to drink water. Lots of it. For all my American friends, the time in the program is European, meaning that it's not gonna say 11pm/am, but instead 11/23 You can download it here;
It's been set as a private file, so let me know if there's any problems.
Alright, well, that about sums it up for me. Please, let me know if there's anything I might have forgotten to cover or you would like to know more about. I'll try my best to find some relevant information.
I'll start editing tomorrow.
TL;DR Read everything that's fat or cursive