Gains before Girls, Kings.

Discussion in 'General Discussion Forum' started by ResetRPG, Jul 23, 2020.

  1. ResetRPG

    ResetRPG Rest in Peace, Harold Budd.

    227
    Dec 16, 2018
    I'm the most selfish piece of shit in the gym
     
  2. Hassknecht

    Hassknecht For hate's sake. Staff Member Admin Orderite

    Aug 16, 2010
    Today I spent like 45 minutes hogging the squat rack because I did 5x5 squats and 5x5 military presses on that.

    /edit:
    Seriously, overdoing it won't help you. I seriously recommend doing a 5x5 routine to get stronger in the beginning. Going full gym rat is doing nothing for you, you need to get strong first and foremost. And right now you are, I'm sorry to say this, piss weak. I wasn't kidding when I say that I do more than your squat 1RM for reps on bench presses.
    Right now you're training extremely inefficiently. Doing 1RMs every thirty minutes is bollocks and won't get you shit.
    Do Stronglifts 5x5 or any other beginner's 5x5 plan. Super efficient.
    Here's how Stronglifts works:
    You do five sets of five reps for each exercise at the same weight. You only do compound exercises. If you finish five sets of five reps, increase the weight by 5 lbs next time you do the exercise. You have two different workout days that you alternate on three days a week, so day A and day B. These look like this:
    Day A:
    Squat 5x5
    Bench press 5x5
    Bent over standing row 5x5

    Day B:
    Squat 5x5
    Overhead Press 5x5
    Deadlift 1x5

    So you'd train on monday (A), wednesday (B), friday (A), and then again monday (B) and so on. You get the gist.
    If you fail to complete 5x5 three times in a row, reduce the weight by like 15% or so and work your way up again.
    Do this. You won't regret it.
    At some point you'll struggle to squat your weights 5x5 three times a week, that's when you switch plans. But until then you can gain a metric fuckton.
     
    Last edited: Jul 29, 2020
    • [Rad] [Rad] x 3
  3. ResetRPG

    ResetRPG Rest in Peace, Harold Budd.

    227
    Dec 16, 2018
    The spirit of Zyss lives in you.
     
  4. Hassknecht

    Hassknecht For hate's sake. Staff Member Admin Orderite

    Aug 16, 2010
    See my edit. You're training very inefficiently right now and could do a lot better.

    /edit:
    Another tip: Really watch out for form.
    https://stronglifts.com/5x5/
    This page has very good descriptions of all the necessary exercises. Especially squat form is important, and doing low bar squats is, in my opinion, the best way. Do not use a pussy pad or a towel, just put the bar lower. Squat barefoot or in flat, thinsoled shoes like Chuck's.
     
  5. ResetRPG

    ResetRPG Rest in Peace, Harold Budd.

    227
    Dec 16, 2018
    I switch workouts every time i go, (IE: Push, pull, legs. I'm not doing the same things every time.) the 1RM Squat thing every 30 minutes is a joke from /fit/
     
  6. Hassknecht

    Hassknecht For hate's sake. Staff Member Admin Orderite

    Aug 16, 2010
    I thought so ^^ Anyway, push pull legs isn't exactly the best way for you right now either. You're very much a beginner and should focus on big compound exercises right now to get the most out of your gym time. Full body exercise every workout, splits are not great for you atm.
    It took me like half a year to go to 100 kg squats for reps on this. Granted, I started on 50 kg squats because I had some minor gym experience, but the beginner's gains on this are ridiculous.

    /edit: Try it for a few weeks. You'll thank me.
     
    Last edited: Jul 29, 2020
    • [Rad] [Rad] x 2
  7. Crni Vuk

    Crni Vuk M4A3 Oldfag oTO Orderite

    Nov 25, 2008
    He probably injected himself with oil or who knows what shit they use these days. There was like this italian dude who held the world record for the biggest biceps. Turned out he injected oil which caused his muscles to inflame and swell. At some point he got some serious blood issues in his muscles because of it. It didn't flow correctly so it would stay in his mucles. You could find videso on the internet where he used a needle to drain blood out of his biceps. Yeah ... it was quite nasty. The guy got later banned from pretty much all gyms and ended up in jail I think for selling illegal stuff to other athletes.

    The point with training is that people often see those mountains of muscle and what not and believe that's how it should be and they believe everything those weirdos say. Like train a lot. Do high reps bla bla. Bullshit. All of it. I once talked to a real body builder who actually was on the stage. He told me about his steroid use and his training regime. The point he made was, the higher you go with the weight an the higher the intensity is of your training the more time does your body need to regenerate. Which is true for naturals as well which don't use steroids. For example in his prime he would train his back with 300 kg for a couple of minutes on the cable pulldown with very high intensity an then he would let his back rest for 10 days. And that's it. He did no more for this muscle group. It's a stupid myth that you need to train a lot and every day to gain muscle. As a beginner you can of course hit the gym more often. But the higher you go with the weight and the more intensity you have in your training the more time do you have to give your body to adabt.

    At first I didn't believe him because I had a completely different training. But after a break I tried it. Increaes the intensity gradually, take more time to rest. Together with better food I really noticed a huge difference in my training, muscle growth and strength. It really does work. Even if you're not a professional.
     
    • [Rad] [Rad] x 1
  8. Morgan_

    Morgan_ sudo apt install putz

    Jul 3, 2020
    Height: 5' 11
    Weight: 152
    Bench: A bunch of books I stuck in a cardboard box
    Squat: Backpack
    Curls: A cup of coffee, tea / My laptop
    Deadlift: My cat
    Legpress: How high does the machine go?
     
  9. Hassknecht

    Hassknecht For hate's sake. Staff Member Admin Orderite

    Aug 16, 2010
    Yesterday I did some deadlifts and would have felt pretty good about doing like three reps of 160 kg with just mixed grip, but the guy I shared the bar with just casually repped out 170 kg for ten. With straps, though.
     
  10. Morgan_

    Morgan_ sudo apt install putz

    Jul 3, 2020
    Anyone ever have motivation issues for their exercise? I mean, I can bike, jog, or rock climb all day until I hurt myself, but with upper body exercise it's like my brain gets bored more easily. Maybe I haven't done it enough to where my brain wants that exercise, or I just don't have self discipline?
     
  11. Hassknecht

    Hassknecht For hate's sake. Staff Member Admin Orderite

    Aug 16, 2010
    I have zero motivation for stuff like running, biking, or core exercises.
    But I also have low motivation for doing shit like high intensity squats because it kills me, although I do love them afterwards.
     
    • [Rad] [Rad] x 1
  12. BigGuyCIA

    BigGuyCIA Yer fond of me Lobster!

    Oct 26, 2016
    Upper-body is boring because it has the slowest progress and/or noticeable results compared to other parts of your body. Legs and back will progress super fast on a linear program but upper-body tends to plateau quite quick and you need to increase the intensity and re-acclimate.

    If you want more intensity just do legs/back once or twice a week and hit arms and chest 2 - 3 times per week. Your bigger muscle groups only need ~1 day (assuming your diet is plant-based mostly) to completely recover. Resting more than a day is a waste of time.

    If your diet sucks none of this advice will help you since shredding down to 12-15% while making progress on your upper-body lifts will feel way better. Compare that to going GOMAD and looking like the fucking michelin man when you rep out 405 on the squatrack for warm up.
     
    • [Rad] [Rad] x 1
  13. Morgan_

    Morgan_ sudo apt install putz

    Jul 3, 2020
    I plan to get into rowing and kayaking here soon as that will keep my mind occupied, or until I get more disciplined about upper body workouts it.

    I eat mostly pescatarian with nearly no red/processed meat so 1 day should be good then.
     
  14. Hassknecht

    Hassknecht For hate's sake. Staff Member Admin Orderite

    Aug 16, 2010
    I'm currently trying an upper/lower split twice a week, with a day of explosive and core work in the middle.
    Basically, monday is lower body (3x12) with focus on squats (5x5). Tuesday is upper body in the same scheme with focus on barbell rows, then wednesday a sort of light day of a little core and practicing cleans box jumps. Thursday lower body again, but the 5x5 focus is on deadlifts, and friday is upper body with the 5x5 focus on benchpress.
    This way I get to work out every muscle group twice a week, have high volume for the most part and some good 5x5 intensity for the big compound lifts, so hopefully the mixture of high volume and some high intensity in between will work.
    Started it this week and it was pretty brutal.

    As for rest, well, I tried doing full body workouts three times a week, but after a certain point and intensity it just becomes too hard. Stronglifts 5x5 just doesn't work anymore if you try to do 5x5 squats over 130 kg three times a week.
     
  15. Morgan_

    Morgan_ sudo apt install putz

    Jul 3, 2020
    Do p90x and then gain 20 pounds once you stop lol
    I keep trying to follow these calisthenics channels, but never stick to it more than a week. Seems like you have a thorough system in comparison. I bought a yoga ball, but I only sit on it lol
     
  16. Hassknecht

    Hassknecht For hate's sake. Staff Member Admin Orderite

    Aug 16, 2010
    Bodyweight stuff was never really my thing, although I do pull ups for lat exercise. Bodyweight usually requires so many reps and complex movements to get anywhere. If I start properly doing pull ups or push ups I quickly get to the point where it's just boring just to get the muscle burning.
     
  17. ResetRPG

    ResetRPG Rest in Peace, Harold Budd.

    227
    Dec 16, 2018
    lmao as soon as i got to college i got suicidal thoughts and an energy drink addiction. july me would be so dissapointed
     
  18. KingArthur

    KingArthur Based Black Bart

    Jun 25, 2018
    Yukondewit.


    Am I helping
     
  19. Eshanas

    Eshanas Vault Dweller

    741
    Jul 6, 2016
    I've got literally nothing else to do, we all went through quarantine, and while my job has given me toned arms, toned legs, burns a lot of cals but leaves my chest meh, so I'm going into pushups, bench presses, dead lifts to work on my pecs, abs are a afterthought.

    And oh it will help with girls (or boys), down the road, too. Do you want her (or him) to touch flab? of course no. She (or he) wants to touch some hard muscle, or at the least, a flat board; few are really into that snuggly bear stuff - and even then most bears have certain bodies with surprising firmness. Not a bunch of lard. Lard isn't fun to anyone - not you or your partner.

    A guy can lose like, 2 lb a week. More if they're somewhat massively overweight, which most of the world is these days, like 70% of Americans (men?) are OW. That's the new average now. Literally getting gain, over a few months turns you into a rare resource. Go for it. Try it out - what are you doing from here to like, December, anyway, that is so important? Gaming? Exercise for an hour - hell you can't even probably do an hour at first, try a few minutes, make it routine, keep pressing on, it's a domino effect. You really can't afford 5 minutes, 10, 30, a hour a day? (X- Doubt).

    Eat a bit less, exercise more, burn that fat and build muscle (this is the tricky balance part but mostly just eat less and burn more). Whoop whoop. I'm feeling better already.
     
  20. mobucks

    mobucks i get such a kick out of myself Orderite

    May 22, 2010
    literally