Best books about weight training according to redditors
We found 1,672 Reddit comments discussing the best books about weight training. We ranked the 198 resulting products by number of redditors who mentioned them. Here are the top 20.
We found 1,672 Reddit comments discussing the best books about weight training. We ranked the 198 resulting products by number of redditors who mentioned them. Here are the top 20.
Well this seems like a good opportunity to post a few of the lessons I learned in my 20s.
To my former self:
If you're depressed, here's how to turn it around
Fap less, and never to porn
Gratitude
Wealth
Theories
Girls
Career
Flow
Meditation
*****
Edit:
To answer some requests, here's my list of resources.
Wealth/Metaphysics
This audiobook has the best summary I've found of how wealth works
Lifting
How Procrastination works:
How Business works
What innovation actually is and how to do it:
How economics works:
How to get things done:
Task Management tool:
Spiritual Books
How to be a man:
Audiobooks (most of these can be found on audiobook):
Frame Control (Anytime you feel like you're trying too hard or begging for something, you lost the frame)
This is my favourite book of all. They talk about the new type of conscousness which is really really interesting to me. May not apply to all people.
If anyone find this book interesting I'd love to talk about it:
How the world works:
Welcome!
You could probably benefit from reading the wiki.
This is my /r/fitness guide for people with generic fitness goals. It isn't the only way to go about it but everything in it is frequently recommended by people in /r/fitness:
Stronglifts is a beginner program designed to maximise your strength gains in a relatively safe way and increase the chances you'll follow the program by being relatively easy to learn and follow. It isn't meant to be followed forever though.
Progress guide to Stronglifts:
Ignore anyone who tells you at what weights these things should happen. Just follow the program. Your body can do what it can do, trying to match an average or macho idea of what you "should" be able to do instead of what you can do will just get you injured and/or stalling.
If you want to track the changes in your body measure your weight, shoulders, biceps, calves, chest, forearms, hips, neck, waist and thighs, flexed and/or unflexed or whatever combination of those you care about.
Learn to ignore the daily measurements - they will mislead you as to your actual progress and send you on an emotional rollercoaster. The weekly trend tells you what's what.
People often regret not taking enough photos of their progress. Take photos from more than one angle regularly in consistent conditions (lighting, time of day, clothing, pose).
Useful form videos:
Bench Press
Deadlift
Squats
Pendlay/Barbell Rows
Overhead Press
A few requests:
In English:
"I started with a weightlifting routine I got form a popular book by Mark Rippetoe called 'Starting Strength' and sort of jumped around routines. I kept away from exercises that only work out a single muscle at a time (and instead decided to perform lifts like squats that work out groups of many muscles once, called compound exercises, as advocated in Rippetoe's book and elsewhere). However, I did keep doing bicep curls, an isolated lift."
They are pages from the Strength Training Anatomy book: http://amzn.to/fvrM8R (my affiliate link).
Here's the direct link for the affiliate-link-phobics: http://www.amazon.com/gp/product/0736063684
It's a very good book. I highly recommend it.
*Edit: here's the third edition: http://amzn.to/eqvleS ( http://www.amazon.com/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269/ )
Ok, we'll do it your way!
I don't want to get 'buff', I just want to gain energy, lose a bit of weight around my midsection, and just feel better overall.
Your goals sound to me like you are a person, who would benefit the most from running, cycling or something simillar. In short: You are a cardio guy. But since you already joined a gym we want to make sure you get the most out of it!
How you ask? With free weights and compound exercices! Whats that you ask? Starting strength is the answer!
But Toxicchimip i dont want to get big and strong like these bodybuilders!
Dont worry little friend i have your back! You wont get super buff, you'll only get stronger, more confident and a more athletic look.
But the book wont arrive in time. In want to go tommorrow!
no problemo, just google starting strength and you will find enough material for some decent information. As soon as the book arrives you can use it :)
What about my beloved treadmill?
Fuck that shit. Concentrate on the lifting and add some cardio in about a month or two. This way you can learn proper technique and you wont give up early, because honestly: Treadmills ans stationary bikes suck.
Didnt you say im a cardio guy?
You are but right now you are a meathead. You can be yourself in summer, when you can go out and run in the sun.
Is there more?
Read the FAQ again.
5/3/1 Building the Monolith
It took 6 weeks to run. During that time, I put on 4.5lbs, going from 194.5 to 199 at 5'9. It's an incredibly tough program, and you come out reborn.
On a similar note, Super Squats was another 6 weeks of hell. Gained 12lbs during that time, going from 190 to 202 (this was back in 2006). Everyone owes it to themselves to run that program.
On a more sustainable approach, 5/3/1 BBB is a great baseline, and can be run more indefinitely. The same can be said of 5/3/1 SVR II. Westside Barbell for Skinny Bastards was another solid program to run.
Regarding beast status
Front photo
Back photo
All that said, growth takes time. It's going to take years to get something significant, but you can still push hard during that time.
The squat is so hot right now, but the deadlift is the most "functional" lift you can do.
Starting Strength is a great book for learning how to lift weights.
No, it is not a valid reason. I am socially insecure as well and had some (what turned out to be invalid) fears about lifting weights.
I joined a gym 11 months ago with the intention of doing cardio for 3 months and then adding weightlifting to my routine. I was worried of not knowing what to do and looking like a dumb ass, so I just kept putting off the weights. I bought Starting Strength and started reading it (good book and I'd recommend it to you). I did my first weightlifting workout on Wednesday of last week and my second this morning.
The basic premise of Starting Strength is that you are weak and inexperienced. It gives you a routine through which you will rapidly gain strength if you follow the program. It will guide you in determining the amount of weight with which you need to be working and it will tell you how to recognize when you're doing too much weight. If you don't do too much weight, then you won't really need a spotter.
Your first workout should be not much more than determining your working weight. You'll start with the bar, empty, and do some squats. Then you'll add 10 lbs and do some more. Then you'll add 10 lbs and do some more. The bar will get "heavy" quickly. Somewhere around 85 lbs for most people, you'll start to slow down. This is your working weight. Pound out two more sets at this weight and you're done.
Then you do an overhead press, starting with the bar. Add 5lbs and do s aset. Add 5 more and do another set. Again, the bar will get heavy and this is your working weight. Pound out two more sets.
Repeat for deadlift, but start at 95 - 135 lbs instead of just the empty bar. Add 10 lbs and do another set. Add 10 more and do another set. When you slow down, you've found your working weight. DON'T do another set. You're done.
The next time you do squats, you'll start with just the empty bar and work your way up to your previous working weight (which was 85 lbs) plus another 10-20 lbs. You always start with just the bar, and you'll always work up from there. A year from now when you can squat 225 lbs, you'll still start with just the bar.
You'll build confidence, and you'll learn your limitations. You'll know if and when you'll need a spotter.
Be careful with people "correcting" your form. The gym is one of the places where everyone is an "expert". If you're worried about your form you should buy a book or hire a legitimate weight lifting coach to teach you.
"The Art of Expressing The Human Body", by John Little.
You can find it on amazon here
If you are interested in these types of books, then I would also recommend "Zen In The Martial Arts" by Joe Hyams. (My personal favorite)
You can also find it on Amazon here
Enjoy!
sure, it's the 5 days a week routine from here
Anyone interested in a community on this should check out /r/bodyweightfitness
There are also some good books with similar progressions and ideas like You Are Your Own Gym or Overcoming Gravity
Hey bro/sis,
I will give the same advice to men and women here. Get a weight lifting program and some podcasts.
Why podcasts? It will help you get motivated to learn while you lift. Get some TWIT.TV podcasts, maybe a history podcast (The Thomas Jefferson Hour, Dan Carlin's Hardcore History), and something funny or political (The Joe Rogan Experience, No Agenda Show).
Why weight lifting? For guys, you will get big and feel good. For women you will get tone and your butt will look great. Why the difference? That magical chemical called Testosterone. Guys have it and get big, girls don't have it (at least not so much) so they don't get as big.
If you get a complete program, make it simple with big lifts, Squats, Deadlifts, Cleans, Overhead Press, and Bench. DO not get a complicated workout plan from a magazine, they are mostly just filler and worthless, except for those people that are genetically gifted with short recovery times and have hours to workout at the gym.
I went from a 135lb squat to a 235lb squat (3x5) in about two months. It took me another month to get to 260lbs. I feel super great, I enjoy physical activities a lot more, and feel way more confident.
How do you get started?
I used a program called Starting Strength, it's very effective. There are a lot of other exercise programs you can try (Google: Mad Cow, 5x5, or 5/3/1). But Starting Strength is extremely simple and effective. Most of the other big and simple programs are based from Starting Strength.
The biggest change for me was having a predetermined plan, "I am going to start lighter than I think I should, and add 5lbs every time I do this lift." I had a workout notebook and a spreadsheet, this is where I want to be today, this is where I was last week.
Starting Strength Caveats
Resources
Starting Strength Calculator
Starting Strength Book
I've since moved onto a "lighter" program, Jim Wendler's 5/3/1, it gives me more time to pursue jiujitsu and cardio. When you are ready to move on, look at sports specific exercises, bent over rows for a bow draw, and the stair master for hiking.
EDIT
Seriously check out Yoga for Regular Guys as well. It's a very simple non-bullshity yoga routine. It will help with mobility issues and it's a good low-space cardio routine.
EDIT2
Great advice below:
Reasons to meditate from iamadogforreal
Strength Training Anatomy by Frederic Delavier: https://www.amazon.co.uk/Strength-Training-Anatomy-Sports/dp/0736092269
I've got a copy, it's really good.
SS, also known as Squat Syndicate, is a best selling gothic fantasy novel written by Mawk Reppetits. The plot resolves around a religious group of heroes, called the AssGuard Companions. They travel across the lands, preaching the ways of their deity - Brodin, and teaching quarter-rep high bar barbell squats to their followers.
^^^It's ^^^this ^^^book. ^^^you ^^^might ^^^want ^^^to ^^^read ^^^the ^^^faq ^^^----->
Don't worry about getting judged in the gym, everyone is doing their own thing and people are happy to help you out.
Take a look at the FAQ of r/fitness. Especially the diet section. Learn about macro- and micronutrients. This is good as well
Free weights are better than machines. You don't need a squat rack to do bicep curls. Use a weight that's appropriate, you are not there to impress anyone.
You don't need a fuckton of supplements, fix your diet first. Instead of spending your cash on testosterone boosters and fat burners consider buying the Starting Strength e-book. Even if you don't want to do that program, the book is great and it explains the essential lifts in detail. Take the diet advice with a
grainrock of salt though.Track your weight, wether your goal is to gain or to lose. Weigh yourself every morning after taking a piss and take a weekly average, weight can fluctuate on a daily basis. Also track your calories (buy a foodscale). Even if you don't want to do that forever, at least do it for a few weeks so you actually know how much energy the food you consume provides. People claiming they can't lose or gain weight because of their metabolism are lying.
Track your lifts. Don't create your own program. Build a habit of going to the gym because motivation will come and go. Take progress pictures because the mirror will not show you the minor changes you make on a daily basis. More is not always besser. Use your rest days for stretching, light cardio and rest. You will have bad days in the gym. It happens. A bad workout is still better than no workout.
Relevant subreddits:
Lifts (start with the empty bar)
Useful apps for your workout are the stronglifts5x5 app (if you are doing that specific program) or JetFit if you want to enter your own workout. Great apps to track calories are myfitnesspal or fatsecret.
Thanks for the link.
I bought the book on Amazon for $12 (shipped) earlier this year, but it's at $14 now. Price Fluctuation
Having a PDF of it, I can look at it on mobile without having to carry the book around.
It's all in this book, The Art of Expressing the Human Body
For body weight exercises, like pull-up, chin-up, dip, push-up the best route is do negatives at first, and slowly increase number of reps. Basically all of these have the same program (with different numbers) that will lead you from not being able to do single rep, to doing more than enough.
Have a look at:
http://www.50pullups.com/ - for pull-ups
http://www.onefiftydips.com/ - for dips
http://hundredpushups.com/ for push-ups
For clean, jerk and other olympic lifts, you'd better to start with something like Starting Strength or Strong Lifts 5x5 and after finishing it, go from there.
"The Barbell Prescription: Strength Training for Life After 40" is a book that covers a good bit of this.
It's based from Starting Strength, with modifications depending on how many decades old ya are. The basic idea is that the data that the more strength you have at the beginning of any given decade, the better your odds of living to the next decade.
Walking is great, if the other option is sitting. Lifting light weights is great, if the other option is lifting nothing. Lifting relatively heavy things seems to correlate with you living longer. For women, from anecdotal experience, yoga isn't enough to stop bone density loss, while medium-heavy weightlifting absolutely is.
Separately from that book...
For "fall over and break a hip", that seems to be the one that gets a lotta people. The two ways it seems to happen (also anecdotally) are blood pressure weirdness (for people in bad shape), or drug doses/interactions (for people in whatever shape who are on medications often prescribed to old folks). One family member was outta shape, and standing up too fast caused them to fall, hard. (Blood pressure.) Another family member had one doctor change a prescription not knowing what another doctor had them on, and the drug interactions basically knocked them out while standing up.
TLDR: lift weights and be in more-muscular shape if you can, but even if that doesn't work, don't stop moving. Manage your medications if you can, or have someone help you if you can't.
> a book that has pictures for each movement, the way Strong Curves does, so he can work on form.
Regardless of whether you like the program, Starting Strength: Basic Barbell Training is invaluable for learning the compound lifts.
For those who don't know, this guy is Pavel Tsatsouline. He's a pillar of the kettlebell community in the US. His book 'Enter The Kettlebell' is treated with reverence over at /r/kettlebell
This video, Power To The People, is based on a book of same name which teaches deadlifts and presses; it is also fantastic.
Seconded. While absolutely not the ultimate compendium of exercises it does label muscle groups with a good anatomical drawing and what exercises works what, does give suggestions on alternative grips, cautionary warnings. It is a very good book.
amazon linky
source: I own a copy
>BULKING 101: HOW TO EAT FOR MAXIMUM MUSCLE GAINS
>As you know, if you’re in the 10 to 12 percent body fat range and looking to put on muscle as quickly as possible, you want to bulk.
>Yes, you’ll gain some fat along the way, but if you do it right, it won’t be excessive, and it’ll come off easily once you’re ready to cut.
>Based on my experience working with thousands of people, the average guy on a proper bulk will gain muscle and body fat at a ratio of about 1:1 (1 pound of fat gained for every pound of muscle).
>In terms of weight gain while bulking, you want to see your weight going up at a rate of 0.5 to 1 pound per week. Any more than that, and you’ll be gaining too much fat.
>If you’re new to weightlifting, however, then you’ll probably gain 2 to 3 pounds per week for the first few weeks while your muscles fill up with water and glycogen. This doesn’t mean you’re gaining too much fat, and you should see this number settle into the 0.5 to 1-pound range within your first four to six weeks on the program.
>When you have your bulk dialed in, you should be increasing reps on your major lifts every week and weight on the bar every three to four weeks.
>CALCULATING YOUR BULKING DIET
>As you know, a proper bulking diet requires that you eat more calories than you burn every day.
>While this sounds like a great idea now, don’t be surprised if you get sick of eating “all of this food” at some point along the way. You won’t be slamming down thousands of extra calories every week like some programs would have you doing, but even slight overfeeding over time can get a little uncomfortable.
>You can also expect to hold more water than normal, as you’ll be eating a substantial amount of carbohydrate every day. This makes you look kind of “puffy.” Again, it’s just part of the “price” you have to pay for optimizing muscle growth.
>So, let’s get to the actual dietary numbers for bulking. Here’s where you start:
> 1 gram of protein per pound of body weight per day
> 2 grams of carbs per pound of body weight per day, and
> 0.4 grams of fat per pound of body weight per day.
>That’s where you start. For a 150-pound guy, it would look like this:
> 150 grams of protein per day,
> 300 grams of carbs per day, and
> 60 grams of fat per day.
>This would be about 2,340 calories per day (remember that protein and carbs contain about 4 calories per gram and fat contains about 9), which is the right place to start bulking for a 150-pound man.
>Chances are these numbers are lower than other recommendations you’ve seen on the Internet. That’s because many bulking programs out there are just overkill. They put you in a huge calorie surplus with the explanation that you have to “eat big to get big.”
>Well, while it’s true you have to eat more than you normally would to maximize muscle growth, you don’t have to eat nearly as much as some would have you believe.
>GENERAL BULKING RECOMMENDATIONS
>When I’m bulking, I try to be within 100 calories of my daily target, and I err on the high side (it’s better to be over your target than under).
>Don’t think of a bulk as a license to eat whatever you want whenever you want it, as this will inevitably lead to excessive overeating and thus excessive fat storage, which will slow down your gains in the long run.
>You can have a cheat meal every week, but keep it moderate. We’ll talk about why soon, but a high-protein, high-carbohydrate cheat meal is preferable to a high-fat one.
>I recommend eating plenty of meat while bulking because it’s particularly effective for building muscle. Generally speaking, I eat two servings of meat per day (lunch and dinner) and alternate between various types such as ground turkey, chicken, lean beef, and fish.
>ADJUSTING YOUR NUMBERS
>The numbers given in the formula above are starting points, and there’s a chance that you will need to eat more to effectively gain strength and muscle (especially if you have an ectomorphic body that is naturally skinny and lean). Part of the game is finding your body’s “sweet spots” for bulking, cutting, and maintaining.
>Fortunately, this is easy to do. Most guys will find their sweet spots to be within 10 to 15 percent of the targets they originally calculated, but some need to eat more to steadily gain weight (it’s rare for a guy to gain fat too quickly on the above recommendations and have to reduce intake).
>So, if, after seven to ten days, your weight hasn’t gone up despite pushing yourself hard in your workouts, you’re just not eating enough. Increase your daily intake by 100 calories (by adding more carbs, preferably) and reassess over the next seven to ten days. If this doesn’t result in weight gain, increase again and repeat the process until you’re gaining weight at a rate of about 0.5 to 1 pound per week.
>If you’re like most guys, here’s how it’s going to go: you’re going to start with the above formula and gain weight for the first month or two, and then you’re going to stall. You then will increase your daily intake once or twice and start gaining again. At some point, you’ll probably stall again, increase again, and start gaining again. After a bit more progress, your body fat percentage will eventually reach the 15 percent range, and you’ll have a month or so left to bulk before you cut to strip away the fat and repeat the process.
>You can reduce your calories to a maintenance level on your rest days if you want, or you can stick to your bulking numbers. The small reduction won’t make a difference in terms of overall fat storage, but some guys like to take a break from all the eating a couple of days per week.
Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (pp. 122-123). Oculus Publishers, Inc.. Kindle Edition.
>I've read the FAQ and most essential pieces of info here on fittit, though I find not much seems to apply to me since I am so short and skinny and honestly weak, and my metabolism is very high and I'm vegetarian etc
Bullshit. My nine-year-old brother can only overhead press 25lbs, bench press 35lbs, squat 65lbs and deadlift 85lbs (all for 5). He's still training with a barbell. Don't use the fact that you are currently weak as an excuse to stay weak. You're fighting against yourself.
If you want to be strong/weigh more you need to train consistently and eat. As a vegetarian, things like rice, beans and potatoes are your best friend. They're cheap and can be bought in bulk. Eat A LOT. Buy Starting Strength. Read the hell out of it. Pick a novice program (Starting Strength, StrongLifts 5x5 or Greyskull LP) and follow them and become bigger and stronger.
Good luck. I wish you well.
Edit: Formatting
The Book Starting Strength
Basic Barbell Training 3rd ed. by Mark Rippetoe
And there are great "How To" videos from
AaronAlan Thrall on YouTube.I'll be the "are you sure this is a good overall plan?" guy.
I do a reasonably intense strength workout 3 times a week and run about 20 miles a week. I did P90X back in the day before I found reddit and to this day I wouldn't go back to it b/c it was too intense for me to reasonably maintain. I remember with great pain the yoga segments where I'd overstretch and make myself incredibly sore or the aburdly long ab segments that were like torture.
The key to a good workout plan is something that is absolutely maintainable for the rest of your life (or at least a foreseeable window), and has a plan for progressive (and reasonable) increases in difficultly. I've become a bit generic in my suggestions to this sub b/c it's so damn good, but I'd suggest you read The Barbell Prescription and look into following it. It has exercises that consider what an untrained 80 year old might do, so it quite thoroughly covers ALL bases. On the other hand, I like to think I'm reasonably fit and strong and that 3x week program I referenced above is a an extended version of the workout plan they suggest (I added some more upper body accessory exercises, and run which the authors aren't huge fans of, but otherwise it's their 3x5 program to a T).
It's likely that you could do most of the exercises indicated with some kettlebells or other lighter weights and, for the time being not have to worry about having access to a full fledged power rack and barbells.
Bought this book today; Starting Strength Basic Barbell Training, 3rd edition
. I'm excited to receive it on Sunday and enhance my lifting.
53 year-old here. Do you want to be stronger? If I only had 45 - 60 mins twice a week, I'd do a barbell full-body workout. Compound movements and rows, dips, and chins if time permits. Most muscle group bang for the time. I've been meaning to check out this new book - respected authors: [The Barbell Prescription] (https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770)
How about a book called Squat Every Day
Welcome!
You could probably benefit from reading the wiki.
This is my /r/fitness guide for people with generic fitness goals. It isn't the only way to go about it but everything in it is frequently recommended by people in /r/fitness:
Stronglifts is a beginner program designed to maximise your strength gains in a relatively safe way and increase the chances you'll follow the program by being relatively easy to learn and follow. It isn't meant to be followed forever though.
Progress guide to Stronglifts:
Ignore anyone who tells you at what weights these things should happen. Just follow the program. Your body can do what it can do, trying to match an average or macho idea of what you "should" be able to do instead of what you can do will just get you injured and/or stalling.
If you want to track the changes in your body measure your weight, shoulders, biceps, calves, chest, forearms, hips, neck, waist and thighs, flexed and/or unflexed or whatever combination of those you care about.
Learn to ignore the daily measurements - they will mislead you as to your actual progress and send you on an emotional rollercoaster. The weekly trend tells you what's what.
People often regret not taking enough photos of their progress. Take photos from more than one angle regularly in consistent conditions (lighting, time of day, clothing, pose).
Useful form videos:
Bench Press
Deadlift
Squats
Pendlay/Barbell Rows
Overhead Press
Losing weight is more about changing your diet than exercising. Of course, exercise helps, but you MUST get your diet in line. Go download My Fitness Pal and start tracking your calories.
If you don't like cardio (I hate it), go lift instead. Get the book "Starting Strength" and hit the weights 3 times a week. If you do that, while keeping your calories in line, you will lose weight with no trouble at all.
Hit up /r/fitness and /r/progresspics to get some good info and inspiration. Best of luck!!
Edit: fixed links
LIFT HEAVY SHIT.
If you want a good, toned body, you have to lift in some fashion or another. Period. There is no other way. It's how our bodies (and physics) work. The best results will come from lifting the heaviest shit.
Want a nice legs? do Power Cleans. A nice ass? Squat. Nice arms? Bench.
Females who lift look like Hope Solo (NSFW), not this (NSFL). In order to look like the body builder you have to take testosterone and other supplements. No woman's body can look like that naturally.
LIFT HEAVY SHIT
Buy this book to learn how to lift heavy shit.
Advice from a former Clemson U (male) cheerleader:
Goblet Squats going ALL the way down
Bulgarian Split Squats
One Leg Romanian Deadlift
Box Jumps/Stair Jumps/Vertical Leap/Standing Leaps over Hurdles (feet together)
Standing Long Jump
Squat Thrusters or Burpees
Shoulder Press with dumbbells
Deadlift
(these last two above are included because often there is no lack of leg strength and quickness, but that the core does not translate that strength or the arms are not as strong as the athlete believes)
And the semi-controversial one
*Hang Cleans using barbell (I suggest Hang Cleans over Power Cleans because it is motion from your power stance, rather than from a crouch; both a useful but Hang Cleans tend to be neglected by many)
Finally, the most difficult leg day we ever did was all body weight exercises. Our Strength and Conditioning Coach actually served with Mark Lauren, author of You Are Your Own Gym. That is an excellent resource.
Obviously this is all done with proper nutrition, sufficient rest, and on a rotating basis of work and rest days. If you need more on that, it's more than anyone can put in a single reply.
Eventually yoiu would move on to more difficult and complex exercises, such as Hang Clean to Push Press, the Clean and Jerk, Kettlebell Swings, and others. Really you need as dedicated a conditioning program as any other highschool athlete, and while touching up weak links inyour physique is important, most teenagers I've worked with have needed an all around program before focusing on any one area. Most lack a solid core and true balance. Balance meaning (A) actual balance and (B) chest to back, shoulders to lats, biceps to triceps, abs to back, quads to hamstrings, etc.
Go TIGERS!
I own his book, and honestly the illustrations of women are a little disturbing to me. They are frequently shown topless and even when wearing sports bras their nipples are regularly showing through. I mean, I'm all for showing accurate anatomical drawings, but I'm not sure how a careful illustration of a woman's naked breasts is supposed to teach me which muscles are worked in a deadlift ...
I can't recommend this book enough, it's called Strength Training Anatomy, it goes through each lift and tells you what muscle it primarily works and secondarily works.
http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269/ref=sr_1_3?ie=UTF8&qid=1375129750&sr=8-3&keywords=weightlifting+book
Starting Strength:
http://www.amazon.com/gp/aw/d/0982522738/ref=redir_mdp_mobile
The fact that no one said Starting Strength... I am surprised... Yes it's great for beginners, but I think it's good for anyone wanting to learn good form and why.
Starting Strength by Mark Rippetoe
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269
For anyone interested in source or more drawings. Excellent book.
Bench works the anterior (front) delt.
OHP works the anterior and lateral (middle/side) delt. If you are able to do a back version of it that will work the posterior (rear) delt. If you find this an uncomfortable range of motion try it with dumbbells.
Bent over lat raises target the rear delt.
Standing lat raises target side delt.
Bent over and seated rows target the rear delt. Upright rows target front, side and rear.
If you want to learn more I highly recommend picking up Strength Training Anatomy by Frederic Delavier.
https://www.amazon.co.uk/gp/aw/d/0736092269/ref=mp_s_a_1_1?ie=UTF8&qid=1474814537&sr=8-1&pi=SY200_QL40&keywords=strength+training+anatomy&dpPl=1&dpID=51mZtLjh1zL&ref=plSrch
Bruce's book, The Art of Expressing the Human Body, covers his workouts and training methods.
Chaos and Pain has an article (nsfw) on Bruce, detailing some of his exercise routines which included:
If you've read the book, liked it, and have the money, I urge you to support Llewellyn by purchasing his eBook from Amazon. It's only $10 and can easily be read on a Kindle, iPad, or computer.
I think I can speak for everyone here when I say he's done a great service to steroid users and those seeking knowledge about steroids by creating the textbook.
No! Not from a dead hang. Keep a little tension in your arms so they don't go completely straight. Leave a little bend in your arms. The extra few degrees is not going to impact the exercise any. Going completely straight can cause tendinitis in your forearms. If you are worried that a few degrees amounts to cheating, then hang some weigh from a belt and do weighted pull-ups.
edit:
locking our your elbows at the end of a pull-up can cause tendonitis of the distal tendon of the biceps brachii where it inserts at the radius. see. eg. Strength Training Anatomy, by Frederic Delavier
\>machines
\>workout
Maybe you should check out this book before you try talking about exercise. I've been an exercise scientist practically for like five years and the first thing you learn is that machines don't give you functional strength so basically they're injuring you right from the get go. How can you call yourself fit if your just going to get injured the first time you use your muscles. The thing you don't understand is that the stabilizers are involved in all of your functional movements and that those movements are the most like in real life. Think about the squat for instance. How often do you stand up. Well its just like that except that your adding weight to standing up so you can function better. Machines are the opposite of that. How often do you sit down and push something with your feet (I know I dont ever lol). You see. That's why machines are so dangerous because your learning a movement that doesn't real. So maybe before you start giving too much advice you should spend a little time researching and educating yourself about the science and training of exercise so you don't end up injured or worse. Think about it.
Because aside from the press, almost nothing in that book applies to Olympic weightlifting. Most weightlifters don't deadlift, bench press or low-bar squat with any real frequency. Even the power clean, an actual Olympic lift, is taught way differently in SS than how most Olympic coaches teach it and leads to performing the lift wrongly and inefficiently.
Don't get me wrong, it's not a bad book for powerlifting or general strength training. But it's not good for Olympic weightlifting. Greg Everett's book is much better for that purpose.
If by "supplement" you mean protein powder, there's nothing wrong with that. It might be considered better to get most of your calories and protein from whole foods, but as far as I know, there's no downside to shakes. Getting extra protein from whey supplements is fine.
I shoot for at least 175 grams of protein/day (I weigh about 175). A large amount of my protein comes from just eating a lot of chicken. For breakfast, I have a protein shake with almond milk, oats and blueberries. PB&J for my morning snack. About 1/2lb of chicken breast and some rice for lunch. Another protein shake and a banana before my workout. 1/2lb of chicken breast + rice for dinner. Then another protein shake in the evening, sometimes I put peanut butter into that.
I personally don't consume dairy nearly as much as I used to, because I think it makes me break out. However, if you don't have an issue with this, it's even easier to get your calories and protein by making your protein shakes with whole milk or chocolate milk (which is fucking delicious!). 8oz of milk has like 180 calories and 8g of protein. It helps.
My diet is based on the bulking diet for a 175lb male in Michael Matthews' Bigger Leaner Stronger. It's not identical, but it's pretty close. My diet certainly isn't perfect yet, but I've noticed some gains since I started doing this.
The first thing you need to do is to get to work, son:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
First, thank your father profusely for being awesome. Second, don't abuse his generosity by ordering the entire Rogue catalog - start with the bare essentials for full body strength.
Get the book immediately and actually READ it. All of it. You can do this while working on finding the gym equipment. As far as the exact pieces of equipment, just remember that it didn't have to be "the best", just better than you are right now.
Continue to ask questions and do your own research. Good luck!
http://www.amazon.ca/Starting-Strength-Basic-Barbell-Training/dp/0982522738 this book, as much as i disagree with it as an oly lifter, is ground zero for any kid who wants to start moving some daddy weight. Mark rippetoe will say things you disagree with, but if you follow what he says, You'll be glad you did.
Super, super sketch. If there's hope that it's actually going to work, there are easier ways of getting the info... The site lists these "factors" that result in having a smaller butt: 1. Hormonal imbalance during time of puberty, 2. Low fat genetics, 3. Low muscle genetics, 4. Natural body shape, 5. Physical activity, 6. Diet, 7. Lower body strength
Well, these actually boil down to the things we already know:
First, genetics can't really be controlled... with time and effort, you can look like the very best version of you. (You can't make yourself look fundamentally different, but you can fulfill your genetic potential.) If you think you have a hormone imbalance keeping you from having a bigger butt, seeing a doctor might help.
Second, muscle is awesome. Check out strength-building programs such as Starting Strength or NROL4W if you have access to a gym with free weights. The compound lifts work multiple sets of muscles at once, and the basic lifts are squats, deadlifts, bench press, and overhead (military) press. Or look into Convict Conditioning if you want to use your body weight. These programs are balanced. These are well-researched. These are non-gimicky. If you follow the program, you will get stronger.
The complete list of movements to build glutes are listed here at EXRX. They boil down to two main lifts - squats and deadlifts.
The way to build strength and muscle mass is to lift heavy enough that the 3-5th repetition is really hard, and keep lifting more each time. If you never increase the weight, your muscles won't adapt to lift more. Progressive overload builds muscle.
As an aside, doing lots of abdominal work can build your abs, which may make your waist-hip ratio smaller. If you're shooting for a killer butt, overdoing it with extra ab work (on top of the stabilizing work your abs do on heavy lifts) can't help you much in this quest. Spot reduction is a myth. See the "Brittany Spears Effect".
Finally, in terms of diet, you can build muscle if you get enough protein. If you need to lose fat, eating enough protein and cutting out "junk" calories might be enough. If you need to gain fat, eating plenty of calories while you're lifting may be enough. If you don't need to lose fat, just focus on getting enough protein and eat sensibly when you're hungry.
As you build strength in the posterior chain, you'll fill out looking like a goddess with "dat ass".
TL;DR: No need for gimmicks - squats and deadlifts.
My training looks a bit different than the rest of the guys here. I am a more of a runner than anything else. I don't have the build most of the other guys have, I weight 160lbs, but it works for me. I run typically somewhere between 30-50 miles per week. I know there is a big variance there, but I'll do a few weeks of higher mileage, then scale it back for a week or two, then repeat. This worked for me for my ultra endurance running events and it works here too. The only difference is that when I am specifically training for a Spartan event, I add in body weight exercises 2-3 nights per week. Things like pull ups, burpees, planks, and variations really can take you far. I used this book to find and make a routine of body weight exercises.
The most important part is, you have to become the most mentally strong you can be. If you are mentally tough, you can finish this race today. During the log carry of the first lap, I said to myself, "I don't know that I want to go back out for a second lap." I talked myself into going to the transition area and taking it from there. I laid down, ate some salted potatoes (the best endurance food ever) changed my socks, and gave my legs a few minutes to rest. I was able to talk myself back into getting out there, and from there the rest was easy. This was my low point of the race and the only time I wanted to quit, but it happens to everyone nearly every race. Learn how to overcome this and you are golden right now.
Next up: NYC Marathon.
Best I can do is to refer you to the work of Jonathan Sullivan and Andy Baker who wrote "The Barbell Prescription: Strength Training for Life After 40". Their primary focus on the benefits of practice of strength training for old(er) athletes and I think they have a lot of data to back up their findings.
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Get Greg Everett's Book and do the Weight Gain Program
High Calorie snacks: whole milk, nuts / nut butters, jerky, cheese, full fat yogurt, avocado. great now im hungry and im supposed to be dropping weight
Doesn't Bret Contreras have a bodyweight plan in his book (Strong Curves)? He also has this book on bodyweight training it looks like. Maybe one of those would be beneficial. :)
>Injections? Did you use steroids or just testosterone injections?
Testosterone is a steroid
>I would like to do a test cycle myself, but Imy unsure if I want to trust Internet information on something I'm injecting into me.
Testosterone injections in this matter would not really be considered a cycle as it's prescription and most likely dosed to bring him to normal levels. Most likely somewhere around 100mg to 200mg of testosterone a week. An actual beginner steroid cycle would look to be somewhere around 500mg a week of testosterone which would up your levels beyond regular biological levels. In terms of not trusting the internet. What does that even mean? It's just people posting their own information. If you cant trust information because it's online then what can you trust? Would you prefer books? They have books on steroids. Big fan of Anabolics by William Llewellyn
In the end, it's mostly a matter of doing proper research. Obviously, dont trust some random fuck alone, but do look at different sites and just learn about steroids if it's something that interests you. You don't need to trust the users, but you can trust the science behind it. Once you start seeing correlations between everyone's experience. You start to realize that it makes sense and you become more comfortable. Not saying you should do a cycle, but I won't sugar coat it. Honestly, its the best shit I've done in a while. My life changed completely when I started replacement therapy and then moved onto doing full cycles.
Thinking I can finally start calling myself an intermediate lifter. Going to soon end my current bro split (shoutout to Mike Matthews and his Bigger/Leaner/Stronger Program for helping me get started) and move into a PPLx2 routine that’s based on a GZCL type rep scheme. Sundays are my rest day, but if you’re lifting today I hope you kill it.
Work out 3 days a week with HEAVY weights. None of that high rep, pussy weight shit. Do the big lifts. I'm talking benching, squatting, deadlifting. Do cardio the other two days. Your body doesn't want to change naturally. All it wants to do is keep you alive. That's why you've gotta force it. It's like pushing a boulder up a hill. If you need a good strength program, start with Bigger Leaner Stronger by Mike Matthews. Go on www.muscleforlife.com and read some of the articles. Get the book. Lean muscle will increase your testosterone, which adds to your energy and assertiveness. It's a feedback loop and an upward cycle. The rich definitely get richer.
Start eating healthy if you don't already. Lots of greens. Juice them if you can. It tastes nasty at first - but it will get better with time. Eat calorically dense food. I'm talking lean chicken breast, broccoli, mixed veggies, etc. You can eat healthy at a cheap cost, don't think you can't. Skip the sugars. Skip the junk food. Minimize your grains. You're not eating only for your physical health - but for your mental health as well. Read Brain Maker to see how food affects your brain. I attribute a lot of my depression and "brain fog" to eating a shitty diet for 3 years in school. Jerking myself senseless didn't help either.
Don't smoke weed, especially if you have an addictive personality. I wasted a lot of money and a lot of time smoking weed.
You can never replace time. You can replace money. If you can, always choose time over money. Speaking of money, start saving 10% of anything you earn. You will thank yourself later.
Don't fall into petty bullshit. Always think long term.
Drop anyone who is lame, negative, or petty like a hot coal. I don't care if they're the President. You shouldn't have any space for that in your life. No drama. No negativity. Surround yourself with like minded individuals who want to conquer.
Get up EARLY on weekends and get shit done. Don't sleep in until 3pm. That's fucking lame. Get up early and learn how to do a new skill, like start a business. Work HARD on your school work but get it out of the way as early as possible so you can work on what really matters - YOURSELF.
READ outside of class. Most of what you'll read in class will be bullshit. Read Self-Development books. Read Biographies. Read good Fiction. Read business books. Some of my favorites are Think and Grow Rich, 48 Laws of Power, Teddy Roosevelt's biography, and the 10X Rule.
Throw yourself into as many social activities as possible. I cannot emphasize this enough. You will be around tons of different people and you won't get locked into one worldview. You'll also increase your social skills.
Get as much experience with women as possible. I don't necessarily mean sexual, but if it progresses that way - fine. Have as many girl friends as possible. Not only will you be around feminine energy, but you have a higher chance of meeting other girls who you connect with on a deeper level as well.
Continue with NoFap. 99% of the men (if they can be called that) do not do this. You will be at a supreme advantage if you do. The only time you can ejaculate is with a girl.
Ok this is gonna be long, but hopefully it'll help you and others (typing it out actually helped me too).
First off, even if my post history will end up making me look like a shill I will never stop recommending this book because it inspired the crap out of me: Bigger Leaner Stronger, by Mike Matthews. If you have iBooks you can get a free preview so you can get an idea of what the book is about.
Get it, read it, read it again, do the stuff in it, and you WILL lose weight and get in shape. Since I'm bored I'll give you a quick rundown of what you need to know and do in order to get started.
The one rule to rule them all: you gotta eat less calories than your body burns in 24 hours. That's the ONLY way you will lose weight.
To find out how many calories that is I entered your info into a TDEE (Total Daily Energy Expenditure) calculator available online. That told me you need about 2800 calories per day (give or take, it will never be 100% accurate), at least assuming you lead a not very active lifestyle and only walk/jog on the treadmill a few days a week. If you have a more active lifestyle or spend more time in the gym you'll need more calories than that.
If you wanna try it yourself, here are two TDEE calculators you can use:
https://tdeecalculator.net/
http://damnripped.com/tdee-calculator/
Now, keep in mind that 2800 calories is what your body needs every day to maintain your weight. If you want to lose weight you'll need to eat less than that. How much less? Depends on how aggressively you want to lose weight and how low you can comfortably go. I'd say start by cutting out 500 calories from that, if you feel like you can go lower (or if you're not losing weight) then do it, but I wouldn't go lower than 1600-1700 calories or you will not only lose fat, but muscle as well. You don't want that, as the presence of muscle actually helps you lose weight.
Ok so now you know that you need to eat between 1800 and 2300 calories in order to lose weight, but how do you calculate that? Enter MyFitnessPal and a food scale. Download the former, buy the latter, and log EVERY SINGLE THING YOU EAT OR DRINK. Use the scale to know exactly how many servings of something you're having. If what you're eating has a barcode on the package scan that and it will automatically find the product for you, otherwise type the name of the food and choose the one that most closely describes what you're eating.
All of that said, while CICO (calories in calories out) alone will be enough to lose weight, you should eventually figure out your macronutrient (proteins/fats/carbs) intake as well (which the TDEE calculator I linked can also help you with). A calorie is a calorie no matter where it's coming from, sure, but again that's only gonna help you lose weight, not fat. What's the difference? Fat is fat, weight is fat+muscles+water etc. As mentioned before, you don't really wanna lose muscle, so you need to eat the right amount of macronutrients based on your goals (maintaining, cutting, or bulking, in our case cutting)
A high protein diet is necessary to lose weight. Low carb diets like Keto work because they not only keep you from eating more than your TDEE, but because they replace calories coming from carbs with calories coming from protein. Not only does your body use proteins to feed your muscles and help them recover faster, but it takes it a lot longer to process proteins than carbs for example. What that means is that food rich in protein will keep you full considerably longer than foods rich in carbs.
The general rule of thumb is to eat about 0.8 grams to 1 gram of protein per pound of body weight every day, although that can go a bit higher in your (and my, and most people on here) case because we are overweight. That means we can eat up to 1.2-1.5 grams of protein per pound of bodyweight.
In your case, that would amount to 252 to 315 grams of protein every day. Holy shit that's a lot, do you have any idea how much freaking chicken you'd have to eat every day to reach that?? Let's make it easier by starting at the low end, so 252 grams. Still a lot of chicken tho. I would suggest investing in some protein powder (Optimum Nutrition Gold Standard has been my go to since the first time I stepped foot in a gym 12 years ago), it'll make it much easier and cheaper to hit your macro goals. Plus that shit is delicious, get the chocolate flavor, mix it with some low fat milk or almond milk and you'll almost feel guilty drinking something that tastes so good.
Ok now we know how much protein we need, how about fats? First, keep in mind that 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, and 1 gram of fat = 9 calories. Knowing that we want our diet to be mostly protein, we can come up with a ratio, maybe a 40/30/30 split? That's 40% of your total calories coming from protein, 30% from fats, and 30% from carbs.
We know we want 252 grams of protein per day, so that's 1008 calories coming from protein. If we're aiming for a total of 2300 calories per day that leaves us with 1292 calories to split between fats and carbs. That means we have 646 calories for fats and 646 calories for carbs. Divide that by 9 calories to get how many grams of fat you'll need (72gr), divide it by 4 calories to find the carbs (161). And there you have it:
Total daily calories: 2300
Protein: 252 grams (1008 calories)
Fats: 72 grams (646 calorie)
Carbs: 161 grams (646 calories)
Again, you may have to eat less calories if you aren't losing weight, and if that's the case your macros will obviously change too. Also, they will change AS YOU LOSE WEIGHT. You'll need less calories when you're down to 200 pounds, or 190 pounds, etc., so you'll have to occasionally update your macros and calorie goals, otherwise you'll stop losing weight. You can also change up those ratios if you feel like you want a bit more carbs and a bit less protein, or more fats and less carbs but try to keep your protein intake fairly high in order to aid weight loss. If you spend a lot of time at the gym you may want to lower your protein intake a bit and allot those calories to carbs, for increased energy.
Last thing I swear, while it doesn't matter where you get those macros and calories from, it helps if you get them mostly from healthy foods (meats, fish, fibrous veggies and fruit, etc.), as they will help you feel full for longer than processed foods, both because your body takes longer to break them down AND because you need to eat more of them in order to reach your macro goals. For example, an average protein bar contains 20 grams of protein, 240 calories and 25 grams of carbs, which is about the same as eating a chicken breast and a couple cups of broccoli. Same amount of nutrients, higher amounts of food, fuller belly.
Ok ok I lied, this is the last thing: don't deprive yourself of stuff you like, it'll make your journey so much harder. Just because you're dieting it doesn't mean you can't eat delicious stuff every now and again. A couple night ago I had a ding dong and the night before a few Cadbury eggs. I have a slice of cheesecake that I'm gonna teach a lesson to tonight. Yesterday I mixed together some greek yogurt with a chocolate protein bar and a spoonful of raspberry preserve, it was delicious and I could sleep soundly knowing that I had to eat it in order to hit my protein goal for the day. As long as it fits within your calorie and macro needs, you can eat it.
I know it's a bit confusing at first, but I figured I'd lay out the "how" and "why" rather than just give you the "what". Hope this helps setting you on the right track :)
I've been weight lifting for bulk for the last 4 months or so and I eat as much as my stomach can handle and it's still not quite enough.
I've never been a heavy person but if you want to lose weight and still eat progressively loading barbells is the way to go. Takes a ton of calories to grow muscle.
I don't understand why so many weight loss programs push the cardio, that method totally works but just lifting weights for strength building seems like the far easier routine with lots of bonuses.
>I'm a very skinny guy [...] Purely for gaining muscle/toning up [...] I can't afford a gym membership or any home equipment right now.
Insanity is more of a cardio-vascular workout. If you are very skinny it will certainly get you into very good shape (and maybe shed enough fat to make your muscles more visible), but will not help you gain much muscle. If this is your aim and access to equipment is out of the question you will probably be better off with a bodyweight strength programme such as Convict Conditioning, You Are Your Own Gym or The Naked Warrior (and eating enough).
Disclaimer: I have not used either of these three, but from what I've read in /r/fitness they all seem good enough. If you are interested, take a look at this subreddit, particularly the FAQ.
> I started Phraktures Greyskull in November.
*cringe* Greyskull is a program written by John Sheaffer. Tis not mine, I just made some variations on it (and variations are built in to the program itself)
PS congrats
For time under tension, nobody really knows. People argue all day long about stupid shit like this that probably doesn't even make a 1% difference in your muscular development in the long run. As long as you are doing the reps you will get most of the benefit.
As for type of curl, you should do hammer curls along with at least one type of regular curl. Hammer curls isolate the brachialis more than any other type of curl, whereas normal curls mostly isolate the biceps brachii. Source: Strength Training Anatomy.
Please take this down, unless you got permission from the author of the book these are taken from (Strength Training Anatomy, by Frederic Delavier) You can use the "Look Inside" feature of amazon to verify.
The book is very good; I have a copy- there are hundreds of such diagrams. One of the better 10$ fitness investments I've ever made.
I was 6' and 150 lbs. I wanted to get bigger, but couldn't. I tried every cable, preacher curl, lat pull down and everything else you can think of. I tried every Cybergenic junk supplement out there as well. Then, I happened upon a book called Super Squats or how to gain 30 lbs of muscle in 6 weeks.
Call it an obsession. Call it a circlejerk. I went from 150lbs to 205 lbs in seven months. My bench press went from 135 lbs to 225 lbs in that span of time. My squat went up to 365 lbs. I did a lot of research. If you want to get seriously strong (my bench is now at 295 x 1) and you have average genetics (again, I was 6' and 150 lbs), I've only seen it done two ways: heavy concentration on the squat and deadlift or steroids.
Edit: Btw, the reason why you don't see this information in your typical fitness mag is because they wouldn't sell much. Instead, they talk about the latest fad diet. The latest fad exercise. The latest supplement to take. Again, 55 lbs in 7 months. I guess I'll take my obsession.
Perhaps you could quantify what you mean by 'a lot of muscle'.
IME, the most effective (and, sadly overlooked) way to gain control of one's weight is to become stronger. And, for most people, this means a lot stronger - modern sedentary life has made them vastly weaker than their bodies are meant to work.
And the most effective way to do that is through weight training. So, when you say 'a lot' stronger, what does that mean? Can you do regular sets (ie 5-8 reps) of bench/squat/deadlifts approaching (75-100%) of your own (lean) body weight?
http://www.stronglifts.com is a good start for beginner weight lifters, as is the Rippetoe's Starting Strength, on which it is based. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
And no, this won't turn you into the incredible bulk. Anyone who suggests that to you knows as much about fitness as a meat eater asking you where your protein comes from :)
And no, running a lot and cutting calories without getting strong first is an slow, painful, grueling and ultimately grossly inefficient way of losing weight, when it works at all. Most people give up, or try on and off for years and years, without seeing much of an effect. My wife trained for a half marathon, in the hopes of losing weight, and lost nothing. You really have to be strong first.
Do you want pity or advice?
If you want pity, this isn't the place to get it.
If you want advice;
This is very true. It has one of the lowest injury rates of any sport according to Starting Strength.
Hey lady! I would start over at /r/fitness - they've got a great FAQ here .
As for what you "should" be doing, it really depends on what your goals are. Assuming that you (like most women) would like to lower your body fat & lose some weight, I would recommend that you add some weight-lifting into the mix (if you have access to them). Lifting weights, if you do it in a planned, progressive manner, can really change the shape of your body. Just make sure you're lifting enough that it gets hard towards the end of your set - don't be afraid to lift heavy! I'm sorry I can't point you towards specific sources - I'm kind of a beginner myself - but some of the other ladies will be able to. Reading Starting Strength is a good idea if you want to learn about the A & P of lifting.
I personally do a lot of cardio, because it's what I enjoy. However, many
people seem to see great results by focusing most on resistance/weight training, with a moderate amount of high-intensity cardio (e.g., intervals - check out this infographic) thrown in. There's no harm in experimenting to see what you enjoy most and what works best for your body.
As far as nutrition goes, the general thinking seems to be that the more active you are, the more carbs you need, and vice versa. You may also find that you're less hungry if you cut back on carbs. However, if you're very active, you will need to eat carbs to fuel your exercise (*many people on Reddit will disagree with me ;). Again, I think it's best to experiment and see how your body responds to various foods. Timing is important, too. If you're trying to build muscle, it's important to eat a carb/protein combo after exercise; this will aid in muscle growth as well as slow muscle loss such as can occur after long periods of cardiovascular exercise. The www.runnersworld.com website has good nutrition info for athletes.
Finally, take everything I say with a grain of salt - I am NOT an expert, and everyone is different! Be patient and find ways to make getting healthy fun. Good luck!
You're in luck.
Strength training is the best exercise you can do for fat loss. More muscle tissue = higher TDEE. Hit those weights and hit them hard. I suggest Starting Strength as a beginner program. Best twenty two bucks you'll ever spend.
https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
So depending on weather Mercury is in retrograde or anterograde, the /r/fitness community is either vehemently pro or against mark rippetoe programming. I for one, years ago, got the basic starting strength routine from this sub reddit and it worked a little bit, but lacked nuance that you cant obtain from a short blurb or spread sheet on a sub reddit aimed towards beginners. . Years later, upon reading this book, i realized a lot more of the hows and whys of the programming. There is a lot more to programming than spread sheets.
This all points to a problem on this sub reddit. People want a simple to follow spread sheet but dont want to expand their knowledge and read some goddamn books. If people read the books, starting strength/practical programming, 5/3/1 etc, there is so much valuable information in there that cant be elucidated in a short reddit post. Its far more wise to spend money on books than is it to spend on supplements.
I encourage lifters of all levels to stop getting your programming from social media and open up a book.
I second /u/vhalros recommendation for going through the FAQ and also would recommend Starting Strength.
I would follow that up with finding a friend and/or trainer/training mentor who can help you dial in form on these lifts. These barbell lifts can all be adjusted to everyone's individual body styles and no two people are built exactly the same. You'll need someone that understands the lifts enough to help mold them to what works for YOUR body. That's not to say that if you can't find a training mentor you shouldn't try.... the Starting Strength book is a great place to start.
Best of luck.
The usual answer for beginners is to get Starting Strength. From what I can tell, it's basically the bible for lifting. I only just got it yesterday so I haven't read it. I started off on a lifting for women book first and now am reading it for general info.
I'd also seriously work on getting a gym buddy/group to work out with. Or, depending on your finances and self motivation, you may want to think about a personal trainer. I have an illness that quickly turned my life very sedentary and I found it was very difficult to keep on a workout schedule without having some other person whom I was committed to meet, and none of my friends (girls) want to do lifting. A good trainer can help both with teaching you the correct ways to do things, and can tailor a workout to your specific goals. Also, spending money can solidify your commitment and make skipping a day less likely. With a "gymbro" you both will keep each other going to the gym, push each other to keep at it when there is tough days, and can make the experience social and fun on top of immensely fulfilling to watch your body morph and overcome obstacles you never thought possible.
Do it. A year ago I got a puppy, both for cuteness and to be forced to exercise everyday. At the beginning I could barely walk around the block without getting tired and sore. I started going to the gym and now I am lifting, can walk much further without hindrance, my energy is up, and I'm overall happier. My looks are only a small part of what I've gained from lifting.
Please do not interpret what i'm about to say as me being an asshole (although I often have been accused as such). I'm trying to help, rather than bullshit you with the equivalent of a participation trophy or a motherly pat on the back.
I'm stating this with love (although it is tough love): If I've ever seen someone that needs r/TheRedPill, its you my friend. I'm not saying that you should become an asshole or be disrespectful to women, but rather that you should focus on building yourself up in the same style. There is absolutely the capacity to be an alpha male within you. And that's what women will find attractive consistently. I'm not saying you should become a macho chump poser that demeans and disrespects women (that's not what a real alpha male does anyway), but rather that you should identify and adopt the characteristics of an alpha male that women find attractive and craft your own new persona. Root out the JW mindset and adopt a new one. Got me?
Its time to work on yourself rather than working on trying to get laid. Its time to grow a pair of balls. Now, rather than simply saying "grow a pair of balls", let me try to help and give some recommendations of how you might go about doing that.
Get a gym membership (maybe check and see if your university has one that you can use free), and try the Starting Strength program. See here: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/
Starting strength will make a man out of you. One tip: Don't use the smith machine. Use a real squat rack. Yes, its required. Yes, with barbells.
Read this book too, its a real eye opener for reading people (including women): https://www.amazon.com/Definitive-Book-Body-Language-Expressions/dp/0553804723/
Read up on affirmations, how to make them and use them, and start using them DAILY, maybe even more often than once a day. You probably don't need a book to research this, a simple google search will do. Harness the power of positive self-talk.
The words you say to yourself in your head or mutter to yourself quietly when nobody else is listening have a huge effect on how you view yourself. And by extension, others (especially women) can sense how much value you perceive that you have, and often will treat you in accord with that value you project.
>My date was kind of rude as she actually took a phone call from her male friend within the first 10-20 minutes of the date, I think she was even flipping through Tinder as we were talking.
This should have been an early warning signal letting you know that she wasn't worth your time. She didn't value your time and presence (and that is likely because you didn't establish your own value to her).
>Of course my problems only make me feel worse as one of my roommates is like extremely fit black young Hugh Hefner. This guy fucks all the time, like weekly.
That is fucking hilarious lol, but I really sympathize with you. I'm sure its torture that he's getting laid every night and you have to listen to the fucking. Is this guy friendly towards you? Is he willing to help with your issues? You never know, he may take some pity on you and help you to work on yourself a bit. Even if he isn't, pay attention closely to his attitudes and interactions with women and with others wherever you can. Don't try to be an exact copy of him, but watch for attitudes, words, and actions that he manifests that feel right for you, and that you could adopt into your own new persona.
>I feel especially shitty as "technically" I'm not a virgin because I fucked who I thought was going to be a women through MeetMe, but it turned out to be a transgender dude, my fault I guess as further inspection of the photos made it more obvious. I was going to leave but I was persuaded by an offer of a blowjob. I figured this was the first time I was offered anything sexual and I was under a lot of family related stress at the time so I said fuck it and got a BJ, and had to reciprocate him in the backside.
This is some 4chan shit right here, so allow me to present the appropriate meme: http://www.lememe.com/wp-content/uploads/2011/08/55556666.png
Don't beat yourself up too bad. Its behind you, and you never have to do this again if this type of hook up is not your style.
>So apparently finding a dude that wants to fuck is incredibly easy, finding a women in my case is like hunting for the holy fucking grail.
Yes, that's the honest to god truth when you don't project enough value to others. The only people you attract are people who are as desperate as you are.
>Don't get me wrong that all I want is sex, yes sex would be awesome, but I'm not afraid to be in a relationship, but at the same time I'm not going to turn down a hookup.
This screams desperation. You need to drop this mindset immediately. (Again, affirmations will help with this)
>My philosophy is just honoring whatever dating arrangement I agree to with a person, I have no religious reasons.
Again, desperation, compliance, submission. These traits will not attract women - at least not desirable ones.
>I tried talking to some women at parties, asked one to dance and she said no, even though she was standing against the wall not doing anything...
Again, you projected a lack of value, she judged you on the surface because of the lack of value you projected, and shut you down.
>...asked another how she was doing and she said good and that was it, and I had a little more luck at my last party as I got to help a girl with her Microsoft Access homework, we high-fived and were both wasted. I asked her if she was single and she said yes, but that she was just visiting and was going back home in a couple of days, so I just shook her hand and said it was nice we met.
That didn't mean she wasn't DTF my friend. She may have just been waiting for you to move on her. Lots of times, women are waiting for a man to confidently take charge when it comes to initiating sex. I'm sure nobody ever told you that (hell, nobody told ME that!!), but it is often true :)
>I'm giving this college thing one more semester before I call it quits. I'm not going to get another degree if it requires me to be miserable and single for another 3 years. I mean I'm charting into 30 year old wizard territory at this point and it scares the shit out of me. My friends have been trying to get me to move to Florida and I just may take them up on the offer.
Changing your location without changing your mindset is not likely to make a significant change to your circumstances. Although, it could offer you the opportunity to a fresh start, which could be helpful :)
>Any advice would be appreciated, I just feel the cult has taken a huge chunk of my life away when I was supposed to learn valuable social skills. I feel like a fucking child or an alien learning how to be human, even though I have been out of the cult for quite some time now, but have really only been away from toxic family for four months.
Yes, that's probably what happened. And its up to you to change it. Nobody else is going to do it for you. So stop wallowing in your own misery and change it. (Respectfully, with tough love, man to man.)
>My plan for next semester is
joining some clubs, going to bars, and going more parties, and trying to strike up more conversations with women in classgetting a gym membership, working on your self esteem and your ability to project your value to the opposite sex, and learning how to interact with women in a way that makes you attractive.>If nothing happens in the second semester I'm just going to say fuck it and move, I'm at a point in my life were I'm tired of going out to eat by myself, shopping by myself, watching movies by myself, and doing everything else by my fucking self. All I did this Thanksgiving was sleep and get drunk. I've read all those articles about "loving yourself first", this isn't a problem about loving myself, I didn't do anything wrong. I'm just so fucking sick of being alone, I don't have a family, I have no one close to me.
I feel your pain man. Now is not the time to give up, but it is time to change your approach.
I was a total neckbeard for most of my life up until the middle of high school. I never had a beard (still can't grow one) or a fedora, but I pretty much only wore baggy white t-shirts and a pair of green sweat pants, my entire social life revolved around videogames, my local comic shop, and Magic: the Gathering. I was always the kid who could draw the best in school, so I did make a few friends because of that, but I had zero self-confidence due to my disgustingly fat body. Then one day I was walking around with my friends and out of nowhere one of them loudly proclaims, "illcoholic, you have man-juggs!" For some reason that comment just pushed me over the edge. I didn't want to be the kid with man boobs anymore, so I started going to the weight room with my friends (most were on sports teams) and did whatever they told me to. It wasn't easy at first, but the initially shitty feeling of physical exertion started to feel really good after a few months. I dropped a ton of weight, got broader shoulders, a haircut (eventually) and people started to notice.
I've never had a "real job" (tattooer/book illustrator here) so I can't offer advice on interviews and stuff like that, but what I can recommend is:
A) Shave the beard (if you have one)
B) Burn the fedora and flame shirt collection (if you have one)
C) Pick up a copy of Starting Strength by Mark Rippetoe, join a gym, and follow the routine.
D) Throw out the junk food/sugary drinks and replace them with chicken and vegetables and water and shit like that.
I really hope some of this helps. I'm rooting for you along with a bunch of other people in this sub. You'll make it, buddy.
This will help with the weights-
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Counting calories is also a great step. I use Myfitnesspal.com.
The most important thing is to incorporate this stuff into your lifestyle, and feel good about it. You'll never keep it up if you think of it as a punishment.
Good luck!
"You Are Your Own Gym" is also a book i've been recommended.
Here's the book.
Here's the strenghtcalc progression table.
Here's a good overview.
Olympic Weightlifting by Greg Everett.
http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116
Depending upon your athleticism, body awareness, and ability to critique your own videos, you might not have to get a coach. Greg Everett's book took me a long way. I feel like the reason I suck is 'cause I don't know jack shit about programming, not because I don't know how to do the lifts. So in my experience, learning the lifts isn't that hard, it just takes about a year and a half of diligence.
Not the most comprehensive from a nutrition standpoint, but if you're getting into lifting and want to know more about form and anatomy, Starting Strength by Mark Rippetoe is the place to start. Endless detail on the compound movements, how to perform them, and why they work.
buy "Starting Strength" and do what it says
To expand on the exercise/lift advice:
Strength
---
Buy Starting Strength and/or check out their wiki, their videos and the Art of Manliness playlist for Starting Strength. I personally also recommend some core work each session. Try progressing from 3 sets of 90 second knee-planks, to full planks, to 3 sets of 15 hanging knee lifts to hanging leg lifts and ab roller work.
Once your 1 rep max for the main lifts reach intermediate level or your progression starts to stall after at least 3-6 months, switch to Candito's 6-week Strength Program. You can calculate your 1 rep max via exrx's handy calculator.
Endurance
---
Try the Couch to 5k running program. They also have a free app for iOS and Android. You should be able to run a 30 minute 5k in 2-3 months.
The lifting takes 3-4 hours a week. The running takes 2 hours a week. You'll get great results.
Starting Strength.
A lot of people here love Starting Strength. Get the book and learn.
My first workout was the 20 Minute Circut Workout from military.com. It was a great start to simply START. A springboard.
Don't expect to learn everything at once. Pick one thing to focus on each month (or week).
Maybe you'll like Couch-2-5k to learn about running (a lot of people struggling with depression and anxiety love running). The first week, just focus on putting one foot in front of the other to move at a faster than walking pace. The next week, you might want to learn about running shoes and why certain shoes are better than others. The week after that, research something "awesome post run stretches".
Track your workouts. Some like myfitnesspal, some like fitocracy. These tracking apps can be further springboards to try out new things and are great progress bars to your goal. Make small goals ("be able to do 10 push-ups") under larger goals (sign-up for Tough Mudder next year). Experiment, play, and find what you like.
	
	
	
Starting Strength Wiki:
---
>
The title "Starting Strength" has two distinct meanings. Firstly it is Starting Strength The Book (View On Amazon) by Mark Rippetoe and Lon Kilgore. Secondly it is Starting Strength The Program also by Mark Rippetoe and widely referred to as "Rippetoe's." It is this second meaning of "Starting Strength" that this wiki primarily addresses while acting only as a supplement to "Starting Strength" the book. If you've been hearing about the Starting Strength program and the prospect of increased strength, musculature, bone density and overall wellness is something that you are willing to work hard for, consider this a first step on that path.
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40 y.o here.
I've noticed that while I'm able to squat large amounts (>300lbs), run, hike, go up and down stairs with no problems, I had the same issues as you.
I've remedied it by being conscious of what muscle groups I use to get up from a 100% squated position. If I consciously tell my glutes and quads to move, no pain in the joints or discomfort. If I'm just picking up toys or the laundry or whatever; I'll squat down and have a hard time getting up because I seem to just rely on the muscles around those joints to move. But if I consciously engage my glutes and quads to stand, it's not so bad.
I'm not sure if it even makes any sense, but it's worked for me.
Also, I've changed the way I do squats where I really go down deep. I spread my legs wider that I've used to and angled my feet out farther. Check out "Starting Strength", helped me with my form and changed how I thought about the muscles you use for most actions.
I've trained in Judo, Aikido, and Ninpo Taijutsu. Been in one, the other, or both for about half of the last 20 years.
Your weight does not preclude your participation in most martial arts, as I'm sure you've seen just about every martial art under the sun suggested here. And I definitely recommend that you choose an art that appeals to you and go for it.
Having said that, if I were in your shoes I'd add a year of conditioning to my weight loss program before I joined any art. You'll simply get more out of the art itself if you show up in shape the first day. Also, if you are 346 pounds, right away you are choosing an art based on your current physical condition and not based on what you think the art can do for you long term. Remember, quality martial arts are a lifetime pursuit. They will still be there waiting for you in a year.
As for the conditioning program: Running and Lifting, via C25k and Starting Strength.
Normally I'd recommend you plow through c25k and get to running a couple 5k's a week, then maintain that while you spend the rest of the year working through Starting Strength. You may find that at your weight, it's not a good idea to start running yet. Certainly make sure you do it on a treadmill if you decide to do it first since that will be easier on your knees.
While you are working on your conditioning programs, spend the next year researching your options for martial arts. Find out what is locally available, which of those options interests you, go and watch a class from each of the candidates. Take your time and try to assess the quality of the instructors, quality of their students, whether the dojo is a blackbelt factory, etc. Learn the issues.
What I have described will keep you very busy for one year. I'm not saying this is a prescription for what you should do, or that it is superior to any other plan you might come up with. I'm just giving you something to think about, how I would approach this from my perspective. I like to have long and short term goals that dovetail together.
EDIT: Another benefit to having a non-martial art conditioning program in place before you start training your art is if you get injured, you have running and/or lifting to fall back on while you are recovering.
Ok, then I would suggest the following. I'm just throwing this out there for you... you may already have a program picked out but I'll give you my personal advice anyway.
I'm more than happy to help you out if you want it. There's no reason to pay for information that's out there for free already.. the biggest challenge is wading your way through a lot of bullshit before you find the best sources of information.
No it won't stunt his growth. I suggest you buy, read, and follow Starting Strength to the T (could be worth your while to do it along with him).
If you get him on the right path early the sky is the limit. That book does a great job of taking strength training and separating the wheat from the chaff - it gets you doing things the right way.
You can ease him into it, maybe instill some safety / 'rules of the weightroom' type-stuff so he knows to treat it seriously (it's going to be really important given his age and presumed attention span). I'd give almost anything to go back in time and start lifting the right way around that age.
Edit: Here's a good research article explaining the misconceptions around training young athletes
Nonsense. Did he tell you to get in the kitchen & make him a sandwich after he dispensed that advice?
If you can squat (or can work up to it), you should - regardless of gender.
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. In the absence of an injury that prevents its being performed, everyone who lifts weights should learn to squat, correctly." - Mark Rippetoe in Starting Strength.
Exhibit A.
Exhibit B.
Look up the black box summit. Effectively CF splintered over exactly that many years ago, with HQ sticking hard to the everything random line, and then affiliate gyms patting them on the head and going off to do their own thing with some combination of linear progression for strength and skills combined with metcon - so a more traditional S&C structuring. Some dropped all association with CF entirely after that and just started calling themselves S&C gyms.
If you do want to figure it out for yourself Practical Programming and Fit are probably good starters on doing your own programming. If not, then you can find more structured programming from Crossfit Football or affiliate sites rather than HQ, or get custom programming done for you from someone like OPT/Opexfit Training (CF Games first winner).
Practical Programming for Strength https://www.amazon.com/gp/aw/d/0982522754/ref=mp_s_a_1_1?ie=UTF8&qid=1486268394&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=practical+programming+for+strength+training+3rd+edition&dpPl=1&dpID=51TdFrvPEML&ref=plSrch
Catalyst Athletics
Oleksiy TOROKHTIY
Coach Zach Telander
Coach Max Aita has some stuff out there in youtube, but not his own channel. He does the Training Make podcast with ZT, and does coaching/programming with JTS (has a few things on their channel).
I'm pretty new too (about 4 months), but this is what I found so far. But I would really make finding a good coach in your area a priority. They will correct problems as they see them, which is really important for beginning weightlifters. Also, if you can, find a WL team you can train with. I would also buy Everett's Olympic Weightlifting book, and use it as a reference (he's the guy that runs Catalyst above).
> 34 here. Fat, unattractive, and very shy.
Then change that. Go to the gym, buy this book if you don't know how to use a gym, and work on your shyness. For the last part, it's simply a question of contact with people. I knew someone who was painfully shy in college and is now entirely gregarious because she forced herself to socialize in slow tiers, promising herself that she'd go and speak to one person for 20 minutes, then two people for 20 minutes and so on until she learned how to do it right.
>I guess I'm okay with it, since it's easier to deal with the loneliness then it is to deal with the disappointment and heartbreak that comes with finding someone I like only to have them not feel the same in return.
No, this is called a "pity party" and is representative of your problem: you need to be in an optimal zone in order to have a relationship that works.
It's also unrealistic. The idea that there is simply no one out there for you is nuts.
>I think at this point I've put up too many emotional barriers to ever break down anyhow.
Then go see a psychologist. This is a process, not a sprint.
Buy Starting Strength. It has in depth explanation of the basic barbell lifts (Squat, Bench, Deadlift, Overhead Press, Power Clean). Your form is probably incorrect all around (At 230 with correct form you should be able to bench more than 100 untrained).
It also contains the routine to follow. No more machines.
Books I've read and/or am reading.
If you're going into a 5/3/1 program, Jim Wendler has books on that. Most programs have a good write-up somewhere so try and read the rhyme and reason behind what you're doing, as well as investigating the core concepts if they're not explained well (linear progression, progressive overload, and periodization are all concepts that most programs are based around. PM me if you have any other questions.
>I'm just worried about looking like a twat at the gym
I've been in the same gym now for 18 months. There's a solid core of regulars who use the gym along with the noobies. You can tell the noobies by the way they walk into the gym.. they look sheepish, unsure of themselves and are either skinny-weak or fat-weak and they always look extremely self conscious.
When I look at them, they remind me of me when I started.
What you have to realise is that everyone starts from somewhere. It doesn't matter what age you are, what size you are, what shape you are in.. everyone who uses a gym walked in through the doors on the first day and felt like a twat.
That's why nobody will judge you, nobody will look at what weights you are lifting, nobody will really give a fuck. In fact, most people's only thoughts will be.. 'new person.. fair play to them for starting, I hope they stick it out'. The only pity is that most of them only last a month or two and give up.
The other side of the coin is that a large portion of people who regularly use the gym - might have experience because they've been doing it for so long - but are clueless in terms of making any real progress. I see guys who were there when I started, lifting the exact same weights week in, week out without ever increasing the weight. I see skinny guys doing insane levels of cardio. I see big guys struggling to lift anything over 60kg. I see guys with huge biceps, underdeveloped traps and chicken legs. I see guys doing shit tonnes of dumbell work and zero compound lifts.
In 18 months, I've keenly watched pretty much everyone in there and I've seen maybe one or two people make any progression at all. Most of them are just maintaining their levels and a good few are going backwards by getting fatter or skinnier.
So yeah, you can walk into the gym as a clueless noob and feel like a twat but if you work hard, study what you are doing - both lifting and nutrition -, track everything - calories, macros, lifts - and continue on a program / programs that focus on progressive overload, you'll outperform many of the regulars within 12-24 months.
Get this book and put it on the top of your reading list - it's the Bible for this shit and will pay you back 1000 fold if you follow the advice in it.
I recommend the book You Are Your Own Gym by Mark Lauren. Tons of ideas on how to do a full-body workout anywhere with nothing (or very common things)
Friggin' awesome.
Please don't its a really bad book.
I actually just retrieved it from the bin to take 2 sample pictures. Maybe it is your thing, see for yourself:
[EDIT] Try this one instead (The naked Warrior). I know for a fact the ebook is easy to find ;)
So, everyone telling you to do cardio is wrong. Objectively so, but they're not doing it out of spite or malice... they're doing it because they don't know any better either. They did what they did, and for a lot of them it was good enough, but the real question is... was it the best and most efficient thing to do? "Cardio," as it's commonly referred to, is really slow, steady-state aerobic training or exercise. It is absolutely not going to help you for two main reasons: 1) You are overweight and deconditioned and 2) you are going into a job where being able to run 10+ miles is NOT a significant factor. Being able to move quickly, hand-to-hand, load bearing equipment/duty load, carrying or moving heavy objects or people, movement to contact runs, getting into various positions, shooting, moving yourself through a three dimensional environment, etc. ARE all tasks you face.
​
So what should you do about it? Well, to start off you should get strong. As strong as you can, and do so while eating enough to maintain your training (but NOT enough that you don't slowly lose a LITTLE body fat). Body composition, not body weight, is important. The BMI index is garbage past people who never do anything physical and use their diet to manage their body fat. They're the mopeds of the metabolic world. You don't want to be a moped... you want to be a fighter jet. Not only will the ability to produce force help you across damn near every single job task you have to do (including helping keep your back/joints from being beat to shit before you're 30), but it is the adaptation that takes the longest to attain with the most dedication of energy and resources (time, food, rest). Once you get strong, and as you approach your academy date (2-3 months out), start to titrate in your conditioning load to your strength training. You should focus most on HIIT for your conditioning, as this will be the most effective use of your time. The majority of adaptation for conditioning happens at the cellular level, so you will probably be in tremendously good condition for any law enforcement or military physical fitness test in 8-10 weeks. The strength you gained ahead of time will allow you to run faster, bear more load, subdue people more easily, control situations by physical presence and confidence and will also assist your conditioning work as an important component of endurance.
​
I hope you take my recommendation seriously. If you would like explanations, examples, studies, etc. I can provide them, but know that while I do not have law enforcement experience I did spend a LOT of time in the Marine Corps working for a particular community. I know that strength works, and I know that HIIT conditioning works. Mostly because I did it every possible way you could think of, and in retrospect I would throw every other thing I ever did out the window and strength training with conditioning as a supplemental. Strength served me best, in every capacity, through multiple deployments to Afghanistan as a Marine and civilian contractor, on fitness tests, on the range/shoot house/MOUT town, etc. If you're ready to stop exercising, stop wasting your time and energy, and start training... I recommend you start here. I am also training to apply for FLEO, so if you would like an accountability partner let me know. I cannot mentor you with police stuff, but I do have friends in law enforcement who do everything from large SWAT teams to CSI to FBI Special Agent.
​
Edit: I screwed up some words.
Here's a fucking link
Sure. But so can having the most commonly asked questions and misconceptions explicitly and simply written down.
Thousands and maybe even millions of people start the journey alone every year and they have even less information.
This book describes the important exercises and programming a beginner would need in detail.
Buy this book
read it.
do a basic 3x5 (3 sets of 5 reps) alternating the two routines in the book (squats, dead lift, bench AND squat, overhead press, cleans)
forget everything you know, and start from scratch.
its harsh advice but you look young and its better to learn it correctly and do it right than practice building crappy patterns and trying to relearn that sometime down the line.
you don't look like you're very mobile and you're clearly not comfortable getting below parallel. you should fix that and begin to work on your mobility.
here is a great resource for that: http://phraktured.net/starting-stretching.html
Some other good resources are:
https://www.youtube.com/user/athrall7
https://www.youtube.com/user/kabuki07
http://www.canditotraininghq.com/about-me/
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738 ($10 on kindle, pretty cheap)
don't give up or get discouraged. work at in consistently, figure out what works and what doesn't, and keep pushing when set backs do happen.
if you or your parents are willing/financially able seeing a professional would be a great option here. whether it's a physical therapist, a strength and conditioning coach, or a certified crossfit trainer.
http://www.amazon.com/gp/aw/d/0982522738?pc_redir=1397432776&robot_redir=1
Wheymen.
It would probably be more productive for you to check out some instruction videos and texts first and try to apply them before soliciting feedback on your form from random people.
Here's a good video explaining the differences between two common styles of squat, high-bar and low-bar. Candito Training has a bunch of videos about squat form on his channel as well. Starting Strength is a comprehensive textbook on lifting form with a large chapter devoted to the squat.
I do highly recommend buying the book Starting Strength. I started the program based off research I did online - read up a bit and watched a lot of youtube videos, and then just jumped in the weight room and tried. I finally bought the book 6 months later and immediately began fixing things! All the big lifts are broken down and explained in a way a beginner should be able to teach themselves from scratch. It's a much-loved program on r/fitness and r/xxfitness due to its effectiveness, but the types of lifts are sometimes a bit intimidating when you are new to it. You will find no lack of encouragement on xxfitness though :)
As mentioned, NROLFW is also highly regarded, and I also followed Jamie Eason's LiveFit Trainer for a while with success and it doesn't require the use of barbells if that is a concern. Just make sure you are ready to up your calorie intake when you start lifting! Woot!
Congrats on the weight loss!! You have a large community waiting with open arms for your next steps and I'm excited for you :D
http://www.amazon.ca/Anabolics-E-Book-Edition-William-Llewellyn-ebook/dp/B005II5Z7M
There are a handful of other bodyweight books in the FAQ that people here speak really highly of. I've been doing YAYOG for a month, and it's been great for me. I don't want to parrot the whole book, but there's a lot of exercises in there, and more importantly a handful of different routines to keep your muscles guessing.
Pimping out this picture like three times tonight.
Also this one
Both from this book.
I'm seeing a pattern here. You're trying to dodge the fact that you can't back up your ideas by attacking me. It's not working. In fact, it's the lowest rung on this old chart
All I asked was for you to back up your blanket assertion with a bit of evidence or at least logic. Instead you just exploded, which tells me that you don't have any. But I'll even skip the sarcasm and get to your points:
> Where is your vast wealth of evidence?
You made the claim, the burden of proof is on you.
However, there's a bunch of basic reading in our FAQ that back up myself and the others talking to you here. Greyskull LP is a popular beginner's program that has you curl twice a week and do chins in between those sessions. Many people here have seen good results from this program. Never heard of anyone overtraining.
There's also quite a few popular articles you can Google for, often titled something like "The Myth of Overtraining. The quality varies with the author, of course, but some of them are really good.
For fairly advanced stuff, people around here usually tell you to start off with this book.
>Tell me aside from the gym when was the last time you lifted something with your biceps, something heavy how often do you do that?
But we are talking about the gym. I never claimed I did isolation movements in "real-world" work. Why would I? What does that have to do with anything?
This was about someone training for the powerlifting strict curl in competition, anyway. They ARE training to lift heavy things with mostly just the elbow flexors (of which the biceps are only one). It may not be the best "real life" movement, but OP wants to train it for a comp, so it's valid enough.
>Have you ever even trained for strength? Because it doesn't sound like you know what is involved.
The irony of this statement is pretty heavy. As to your query: Yes I have. But this isn't about me. Again, you made the claim. You have to back it up if you want it to stand up to scrutiny.
>So you want a guy who like most people, does not use his biceps on a daily basis, and has little work capacity, to train for strength (block periodization, temporary over reaching, and heavy weight.) To train that way multiple times a week.
I don't want anything in particular of them, and I never said I did. I just wanted you to back up your assertion. The example idea that I gave for this debate was even a light beginner's linear program, starting with a light weight and moving up slowly (after which they'll have a better idea of their own capacity).
220-Age is a gross estimation of Heart Rate max (HRmax). It is used in a sense that BMI is used to quickly evaluates body composition. I think there is a disconnection between HRmax and Exercise Intentisty that needs to be made. HRmax % is only a part of the equation of VO2 (volume of oxygen consumption in the human body). HRmax is used in exercise prescription because, without laboratory equipment you can't measure the other parts of VO2. Is HRmax the true absolute beats per minute a heart can achieve? Most likely no, but prolonged activity at the rate will lead to MVO2 (heart oxygen consumption) not being able to keep up with demand (ischemia).
The second part and edit of your question has to deal with what your targeting to exercise. Exercise intensity can come from volume, time, mode, and strain of activity (aka intensity). I would argue if you can go for 30mins at 90% of HRmax that is not your true maximum. Your ie. training question deals with which energy system you want to target.
A more accurate measure in calculating your HRmax/VO2max would be a Bruce Protocol along with a measure of HR and blood pressure at each stage.
Paraphrased Sources:
Therapeutic Exercise: Moving Towards Function
Exercise Physiology: Nutrition, Energy, and Human Performance
Cardiovascular and Pulmonary Physical Therapy: Evidence to Practice
Essentials of Strength Training and Conditioning - 3rd Edition
Strength Training Anatomy
The first overall source I'd look to for Ex-Sci is a textbook from Mcardle Katch & Katch it's a bit more user friendly for getting into the field.
Another good source for info is the American College of Sports Medicine (ACSM), and they have an Intro to Exercise Science as well. They're a bit more Science and Research Heavy, so they can be good or bad depending on the reader.
To get a good starter for musculature a very helpful one is Strength Training Anatomy This one is only a very colorful and visual source of where the different muscles are and how they're involved with different movements.
Supertraining was mentioned earlier in the thread, and is an Amazing source for how different training variables and methods affect the body.
I've found Exercise Metabolism very helpful in how the body uses different macro-nutrients in various intensities of physical activity.
One of my favorite books is also the Essentials of Strength and Conditioning from the National Strength and Conditioning Association (NSCA). It's more geared toward programming for athletic pursuits rather than overall physical fitness, but it still does give a great understanding of training variables and the body's adaptations to them.
EDIT: The subject of Kinesiology is touched on in most resources, but you may also want to get a standalone resource for this if you want to really understand the construction and functionality of the musculoskeletal system. The courses I've taken and research I've done have used a lot of different resources, so I don't have a single one personally to include here.
A: Tell her that lifting a barbell increases her sexy factor by 3.8 times.
4: Tell her to ovary up.
ix: Get her using kettlebells.
††:Buy her a copy of The Naked Warrior read it with her and work out with her.
edit: sad -> read
Potentially dumb question, but is deadlifting something I can learn myself, or is it highly recommended that I schedule some time with a trainer first before I go out on my own? I've been doing a little research and was recommended giving Starting Strength a read before I attempt it on my own. I've been holding off on doing exercises like this due to the fact that I don't want to mess up my back, but with the way things have been going in the gym, I'm not sure if weighted pull ups or lat pull downs are enough.
Edit: Thanks for the advice guys. It seems as though I might be getting my wires crossed when it comes to what muscles the deadlift works. I ready somewhere that it does, but only to an extent. Still a valuable exercise though, something that I've been meaning to incorporate for a while.
Try this:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
There's 60+ pages on the squat alone.
And this clearly doesn't require any sort of technical proficiency:
https://www.youtube.com/watch?v=YYNYBUd8FZE
Do you even lift?
Starting Strength
Hey bro. (3.5/10)
Real Talk: Your clothes are way too big. You need to size down your clothes a bit, get trendier glasses for your headshape.
Do not listen to the person who likes your fashion - It's not working for you.
Next. Focus on your posture.
Next. You need to start lifting. You need to put on weight and add muscle. You have good bone structure and a little bit of size will make your clothes fit better and it will help get your head in proportion to your body. Your neck seems skinny in proportion to your head, that's because you lack muscle.
Good luck out there.
I am just now reading https://www.amazon.com/Squat-Every-Day-Thoughts-Overtraining-ebook/dp/B00CE5BCFG and in this book this topic is discussed and also looked on from different perspective with a question how hard a person can go with a training, how feeling of 'tiredness' is a delusion and which people may do Squat Every Day and not die.
He gets into details of human hormone system, brain and genes and I don't remember that but in general what you asked about is a result of genes but also way how they grew up. Some people are high reactive and they are very uncomfortable with unfamiliar things and stress and training is a very big stress for the body. They have been raised reactive and learned to be that way so it's natural for them to follow that pattern in adult life. Some people are low reactive and like to create things, stress and stimulus for themselves to feel that they are alive.
What you wrote is a good reasoning to convince only YOU that you need to train but you don't want to change other people and you don't want to think about what they do and jugde it from your perspective because you never know the whole story and its so complicated that you almost always miss your jugment.
Questions like these are answered here (and other places): Squat Every Day, by Matt Perryman
I'll throw out there the Gospel according to Rippetoe. It was a very literal life changer for me.
Starting Strength is a good place to begin if you want to become fitter. It is probably the closest thing to a bible around here. The FAQ is also a must-read.
Don't be afraid of barbel exercises, it is not only for muscle heads. You can use them for both strength training and weight loss.
Start slow. I actually recommend diet and walking. Just try to walk more every day. Maybe 500 meters the first day, than 600...etc
After you have lost a bit of weight and can walk 5k, start on the couch to 5k program and starting strength
http://www.coolrunning.com/engine/2/2_3/181.shtml
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Starting Strength by Mark Rippetoe can’t be beat. My husband and I did it together a few years ago. You build muscle super fast. It was so much fun keeping a notebook together. Rippetoe breaks down every lift so thoroughly, there’s no gimmicky shortcuts, and he takes a sort of whole body approach that’s way better than “targeting” certain muscles. He’s lasted the test of time when so many other coaches and programs have had their trendy moment and fallen into obscurity.
How long have you been eating and exercising at these levels? How much protein are you getting as a part of your diet?
Getting "defined" means lowering your body fat percentage. This needs to be approached from two directions: dieting to lose body fat and building muscle to reveal when your body fat is low enough. Here's a visual guide of different body fat percentages. At the moment you are on a very calorie restricted diet for the amount of exercise you're doing. That may let you lose weight, but you could be losing a lot of muscle at the same time--you'll get smaller, but not more defined. If you want to focus on revealing muscle, you will probably want to cut back on the cardio, focus on a weight training program, and make sure you're getting enough protein to maintain your muscle mass.
You can still eat at a deficit to lose weight if you're working on a program like Starting Strength or Strong Lifts, but you need to get at LEAST 1g of protein per pound of lean body mass and preferably closer to 1g of protein per pound overall. This will allow your body to keep its muscle and gain strength, which will help you look more defined as you lose weight.
When it comes to TDEE calculators--use them to estimate your sedentary TDEE. Cut 10-20% of this number to choose a healthy calorie deficit for weight loss. On days when you're working out, add back the calories you've burned in your activity. (Don't go crazy on estimating your calories burned, cardio machines and MFP tend to give much larger numbers than are realistic. 300-500 calories is what I normally add on my hard workout days.)
I do starting strength. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738 www.startingstrength.com
I'd check out Starting Strength and as /u/dubdubdub2014 mentioned, Stronglifts 5x5. You'll see both of these programs recommended a lot on /r/fitness.
Beyond picking up a copy and reading Starting Strength, 3rd edition, I don't have any personal experience with either program. What I can say is that the author, Mark Rippetoe, does an amazing job at breaking down and explaining the mechanics and progression of learning of each of the lifts in his program. Though I haven't started yet, I decided on Starting Strength over SL 5x5 based on this review.
Whatever path you choose, make sure you learn the proper movements before you start loading up the weight. Learning the right technique initially is a lot easier than unlearning the wrong and then learning the right one later on. Take your time, and if something feels wrong, it probably is.
A barbell (but not a threaded one), squat rack, bench, pullup bar and dumbbells or kettlebells - that's basically all you'll ever need. It's not complicated machinery so it's safe to buy used stuff. Just make sure none of the elements are bent and the whole thing doesn't wobble.
If you need some tips on how to lift, get this book or google some video tutorials by Mark Rippetoe.
Thanks.
is this the book? http://www.amazon.co.uk/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?s=books&ie=UTF8&qid=1343319756&sr=1-1
First on my list for everyone on this subreddit to read is Overcoming Gravity. It doesn't go into great amount of detail on insertions and functions and whatnot, but it does teach you a lot about your body.
In the same vein, I would recommend Practical Programming.
Starting Strength has a bit more emphasis on what does what in general movements. Yeah, it's a barbell training book, but it provides a lot of insight.
More on the physiology side of things, I'd say Skeletal Muscle Function, Structure, and Plasticity. It isn't perfect, but it's pretty good. It also teaches you a bunch about anatomy which is a nice bonus.
That being said, I don't think real anatomy is that important. Personally I've accumulated the things I know about anatomy over time. Only yesterday I learnt where exactly the infraspinatus and teres minor insert at the shoulder, for instance. Because what do you really need that kind of knowledge for? Determining the cause for injuries is just guesswork if you aren't trained for it.
I think it's more important to know about the general groups and what they do; for instance, the glutes do hip extension and the hamstrings do both hip extension and knee flexion. In short, it's more important to know what the muscles do rather than where exactly they insert.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
This book has been eye opening as far as programming is concerned. I’m not an expert. Not trying to be. Not strong enough to be. But this book has helped me more clearly see the bigger picture and WHY strong people do what they do and WHY it works.
Try googling the Stress-Recovery-Adaptation Model or the Fitness Fatigue Model too.
I bought Rippetoe's book and it had a few different ways to divvy up the TM. The original is only 3 days. It's considered an intermediate program and can be done after starting strength. That made sense to me because SS is also a Rippetoe program. He's got advanced programs in there too, but I won't try to tackle those for a while yet.
There's more than one split, but I'll put it up in my top comment when I can get to my notebook. It's hard to format on my phone.
Watch videos by Eric Helms, Mike Israetel, the Juggernaut Strength Training people: https://www.youtube.com/channel/UCxEV58PJpZhoYN3L35_48Pg
Here is most of my library, broken down, with links and some thoughts on each.
Karate Specific
Kobujutsu Specific
Other Martial Arts
Health and Anatomy
EDIT: I can't believe I forgot this one...
A typical setup might be something like 2×45, 2×25, 4×10, 2×5 and 2×2.5. If you want to reach 225 or more on any lift, you could also add an extra 2×45.
For working on the bench press, I'd also consider looking for 2×1.25 or a set of fractional plates. These aren't mandatory but they're nice. I have this set here and I love it. This is useful because if you put 1.25 on each side of the bar, it increases the total weight by 2.5 pounds, allowing you to improve your bench by 2.5 pounds each workout. If all you have is 2×2.5, you need to go up in 5 pound jumps, which is fine in the beginning, but harder as you get stronger. I'm currently at 160 for 3 sets of 5, and I can currently add 2.5 more per workout with the same rep scheme. If I tried to go up by 5, I'd stall and I'd need to mess with a more complicated rep scheme. More gyms should have fractional plates!
Also, if you're new to lifting, I recommend looking at a good beginner program. Two popular choices are Starting Strength and Strong Lifts. Either of these will show you how to get a lot stronger quickly, using good technique, and will answer hundreds of questions. They also both have good apps.
People have suggested learning the correct form and I have to emphasize what they said.. especially before loading up that barbell. Eff that machine non-sense because a lot of those isolate muscle groups.. this isn't a bad thing necessarily but you'll get more from those compounds early on.
​
A resource that I enjoyed when I first started out was Starting Strength by Mark Ripptoe (if you're old school like me and prefer a good book this is it). YouTube videos are good too but I do not have any references that come to mind... Will edit later if they come to me.
The guy who made it brilliant and very well known. Fads come and go. The douche follow the fad for a superior bro feeling. Just do you and don't worry about anyone else. The body build route is safer since its mostly lighter weights so a lot of lifers prefer them to something that could sideline them for weeks. SS is a great program to get going on until you figure out what you like.
When it comes to squats, more often is always better, in my experience.
You may be interested in having a look at this book, which is where the OP's program is taken from.
As a side note if you're interested:
Norwegian Study
Squat Everyday
High frequency training is not for beginners, or even intermediates. You need rest to grow.
Craigslist is a great place to get cheap weights. I would also suggest getting a pull up bar and this book.
You Are Your Own Gym: The Bible of Bodyweight Exercises https://www.amazon.com/dp/0345528581/
My friend, You Are Your Own Gym, and you didn't even know it.
Another great read, one that was recommended to me by another guy around these parts, is Power by Fred "Dr Squat" Hatfield. Much more easily digestible filled with great concepts that stand today.
Edit: I figured I might as well help build some libraries while I'm in here.
Top 5 for Brain Gains
https://www.amazon.com/Supertraining-Yuri-Verkhoshansky/dp/8890403802/ref=sr_1_1?ie=UTF8&qid=1484762523&sr=8-1&keywords=supertraining
https://www.amazon.com/Science-Practice-Strength-Training-Second/dp/0736056289/ref=sr_1_8?ie=UTF8&qid=1484762523&sr=8-8&keywords=supertraining
https://www.amazon.com/Periodization-5th-Methodology-Training-Tudor-Bompa/dp/073607483X/ref=sr_1_20?ie=UTF8&qid=1484762523&sr=8-20&keywords=supertraining
Those first three are big bucks. So I opted to go to the library, I suggest many of you do the same. Photocopiers are the shit. (Or just gift yourself a $100 book.)
These last two are relatively cheap and extremely helpful. The first a great stepping point for some of the nuances of strength training. Appropriately written by a doctor who squatted a grand, most appropriately titled "Power."
https://www.amazon.com/Power-Scientific-Approach-Frederick-Hatfield/dp/0809244330/ref=sr_1_1?s=books&ie=UTF8&qid=1484751012&sr=1-1&keywords=power+fred+hatfield
And it pays to not be a dumbass about the very basics:
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/ref=sr_1_15?ie=UTF8&qid=1484762523&sr=8-15&keywords=supertraining
From Science and Practice of Strength Training under the heading Exercise Selection for Beginners: "The so-called 3-year rule is popular among experienced coaches. According to this rule, an athlete should use strength-specific exercises and exercises with a barbell, such as barbell squats, only after 3 years of preliminary general preparation."
I have Strength Training Anatomy, which is pretty close
Edit: I also have becoming a supple leopard, which sounds retarded and is kind of a 'how to move correctly' manual. The combination of those two might be what you want.
I have to offer a different opinion than the folks before me. I was in exactly this same scenario about eight months ago. I did power lifting back in high school, was in relatively good shape, and then through poor choices during the twelve years after graduating, I ended up at 254 pounds and my doctor informing me that I was beginning to develop a fatty liver. So, I got my shit together and joined a local gym that same week. I knew I was out of shape, so for the first couple of weeks I just focused on hitting the treadmill and starting slow. I also used that time to take stock of the equipment, the people, what I knew how to use and what I didn't. If there were things I had never used before, I just observed others. When I felt ready to jump back into lifting, I started with free weights and cables, because these were things that I knew how to use. If you've lifted before, like you said, then there is bound to be shit that looks familiar that you still remember. I also knew that I would have terrible DOMS for the first few weeks as my muscles adjusted again. So I started light with everything. I wanted to develop a baseline again before I started working a program. I went slow and gradually worked back up to the big compound lifts. I also put a lot of time and effort into technique, breathing, stretching, muscle contraction. If I was going to basically relearn everything, I wanted to do it right. Fast forward to now, and I'm down to 215, and following a modified 5x5 program called Ice Cream Fitness. I'm also in the best shape of my life through eating way better and regular exercise. You can do it. Here are my recommendations:
-Start slow, don't take on too much at once. Too much change leads to stress, stress can lead to failure.
-If you don't know how to use things, observe, or better yet, just ask. You might be surprised that a lot of people are willing to help, even if they have permanent bitch face. It's a gym after all, people are usually focused and are just going to look that way when they are there. You'll do it too. As far as looking stupid, a lot of people are probably just not going to be paying that much attention to you, so don't overthink it. It's easy to feel dumb if you are going to the gym and starting with just the bar, but everyone has to start somewhere, and you're never going to improve until you start. I did it, and it's just something you do and get through. I've gone from just the bar to almost 200+ lb. squats now, and it feels great to see that improvement. Work for you, not for anyone else.
-To help with your anxiety, check into forms of meditation, it can work wonders. You can retrain your brain if you put in the effort. A life lower in stress is a thing that you CAN control, you just need to put in the effort.
-These two books, here and here were, and continue to be, invaluable to me. They are not expensive and they are worth every penny. They will help you learn a lift from the inside out, and they will teach you how to stretch properly. I reference them constantly.
Stay positive, put in the effort, and you will beat your anxiety and be on the road to a happier, healthier life.
I saw pics of my love handles from vacation so now I'm just maintaining/baby cutting for the next 4 weeks so I maybe look less eauw for B A L I, which I'm getting really excited for.
I'm pretty sure I'm moving to Austin at the end of 2018! My parents are retiring and moving away, and that's the only family here, so there's no reason to stay around. Hmm, or maybe somewhere exotic! Good thing I have time to think about it.
My healthcare somehow fell through the cracks, and it's almost resolved! This is exciting because I need to see a physiatrist and don't want to pay $infinity.
I got this book for Christmas and I'm digging it so far. I don't know a lot of about anything so it feels like a good start. Knowledge gains!
http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
Delavier's 3rd Edition of Strength Training Anatomy
I read the Art of Expressing the Human Body and it describes what kind of training Bruce did through the years. It is a pretty cool book that I suggest thumbing through every once in a while.
That said I am pretty sure Bruce also worked in the lower rep ranges as well although I will have to look through the book to be sure.
Another thing also was that Bruce was a nut when it came to reading about fitness. Obviously if he were alive today he would be training a lot different due to the vast amounts of data/information we have been graced with via the internet. There has been no better time to be into fitness.
I work in an office and I have found the exercises in Pavel's The Naked Warrior to be pretty effective for building strength without the need of ANY gear (not even pullup bars!)..
Be warned the style of the book is mildly cheesy but the strength building techniques are good.
Re: Fatloss, I have to agree with Eshlow in the comments who said:
>Well, losing fat is mostly going to be diet.
I'd also add that just generally staying active through out the day goes a long way. Set hourly reminders to just take a short walk and do some pushups and make it a habit!
> I don't see a lot of mention of women doing the program here - I assume you should follow the program the same as what's written, but are there any modifications/considerations that should be made for lady lifters?
The program is the same for men or women. The only thing with female beginners is that sometimes the weight of the bar is a little too heavy to start with. My wife couldn't press or bench 5 sets of 5 with just the 45lbs bar when she started, but our gym has these light bars that come in 5lbs increments from 15lbs to 35lbs, so she used those until she got strong enough for the oly bar.
> Can you recommend good video/tutorials for how to do each of the exercises? I know how to do a squat, and I assume that this program is just a squat with a barbell on your back(?) but what the heck is a barbell row? How do I deadlift properly?
Stronglifts.com has a bunch of articles and videos on form:
Squat
DL
Pendlay rows
Press
Bench press
Here's some good links from the /r/weightroom wiki. Look through /r/fitness and consider posting a form check video, too. I really recommend you get yourself a copy of Starting Strength, it's the go-to reference on proper form for beginners.
> Can someone help me outline my workout and cooldown reps a little more clearly?
The first week or so you can skip the warmups, since the weight will be light enough. Once you get to 60-65lbs:
So let's say you're squatting 95lbs, your routine would look something like this:
2 x 5 x 45lbs (just the bar)
1 x 3 x 65lbs
5 x 5 x 95lbs
If you were squatting 200lbs, you could do something like:
2 x 5 x 45lbs (just the bar)
1 x 5 x 95lbs
1 x 3 x 135lbs
1 x 2 x 185lbs
5 x 5 x 200lbs
As the weight goes up, I've found it convenient to just alternate between adding a 25lbs plate and a 45lbs plate on each side until I hit my work weight (so my warmups are always 45lbs, 95lbs, 135lbs, 185lbs, 225lbs, 275lbs and so on until I hit my work weight.)
The key is to not overthink it: just do two sets with the bar, then add anywhere between 20-50lbs to the bar progressively until you hit your work weight and drop the reps as you go so that you don't tire yourself out and can't finish your work sets.
> Would I benefit from doing a session with a personal trainer to help me with form?
Depends on the trainer... If you can find one that knows about olympic lifting or powerlifting, sure. Otherwise it'll probably be a waste of time/money. You can always take some video and post a form check request on r/fitness.
> I read that the smith machine is a no-no, but can someone confirm that the barbell on the front is part of a power rack and that it should be fine to use for this program?
Stay away from the Smith machine.
The barbell should be fine, but I don't see safety bars on that rack... You need safety bars to squat, period. If you don't have a spotter, you also need safety bars to bench. Safety bars hold the weight when you fail a lift so it doesn't crush you and kill you.
Hope that helps!
First, I'd advise against big changes quickly. Changes should either be big or quick, otherwise they tend not to stick. Your mileage may vary, though; you know yourself best.
Second, most of the info you want is in the FAQ, but I agree that it isn't terrifically well-organised.
Yes, I am a dude. I post here because I get to talk about fitness without too much risk of a Wild Troll appearing and saying "U R T3H GH3Y F4GG0T!," and I learn a lot about women.
Get a copy of this and read it all the way through
I'll summarize it for you. You are a novice lifter. Dont worry about gaining weight since its going to happen. You're 14. Pound milk, eat everything, and lift. I wish I had this book was your age.
As a female, I do the program described in this book
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Well actually I started out doing Strong Lifts 5x5 before I got the book so I'm doing rows instead of power cleans but it's basically the same thing and I'm switching out the rows very shortly
If she's looking for a routine for weight loss - doesn't really exist, that's all the amount of food you eat
Isolation exercises are essentially exercises that utilize only one joint in the movement. Compound exercises are multi-joint exercises.
Bench pressing and overhead pressing are both compound movements. So are pullups and pushups to a lesser degree. Flys would count (in my book anyway) as isolation because the only joint involved is the shoulder. Triceps pulldowns would be isolation as well, same as any biceps curls.
If you're generally just trying to get in better shape and don't mind put putting around the gym for an hour or so your routine certainly isn't the worst I've seen.
What I will say though is if you want to see real strength gains, you should really try to incorporate more compound movements into your routine. Deadlifts and squats in particular are extremely valuable exercises. They're also both very exhausting exercises.
If it's your form you're worried about and can't afford/don't want to hire a trainer to teach you, pick up a copy of Starting Strength.
That book, plus a smartphone to record your lifts to analyze later.
Wow, you have done a fantastic job so far! Your progress is really inspiring and you have accomplished something that a lot of people never manage to do. Congrats and keep up the great work.
When you first begin strength training, you may be able to build a little muscle while you continue to cut (although it will taper and eventually stall as you continue to lose weight). You should also be able to gain a good amount of strength just by virtue of practicing big lifts, learning to use your body's leverages to your advantage, improved neural efficiency, etc. Getting stronger isn't just about getting big muscles: it's a skill.
My recommendation would be to try something like SS, SL, or Greyskull LP. Regardless of what you do, I also highly recommend going online and actually BUYING SS: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738. A lot of people just use the Wiki but, honestly, the Starting Strength book is a really easy to read and information-dense introduction to barbell training and it will explain most of what you need to know for your first several months of training and beyond (it covers technique, basic beginner programming/how strength adaptations work, accessories/how to use them and incorporate them into a routine, and much more). Also, if you do Greyskull, there is also a book for that program as well: http://www.amazon.com/Greyskull-LP-Second-John-Sheaffer/dp/0615635571/ref=sr_1_1?s=books&ie=UTF8&qid=1407938754&sr=1-1&keywords=greyskull
Whatever you do, I cannot stress enough: GET THE BOOKS AND READ THEM. Knowledge is power and it will make you a lot more confident about what you are doing when you have something to reference. Reading Starting Strength was one of the most important early steps I ever took to jump start my strength training. I can't stress enough how helpful it was to getting me stronger and staying relatively injury free.
Good luck!
Here is thy sacred text
Though it should be mentioned, if thy brother is on the frugal path, one may find a free pdf through the powers of Googling.
I read this book Starting Strength to get started.
https://www.amazon.ca/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=mp_s_a_1_1?keywords=starting+strength&qid=1565230919&s=gateway&sr=8-1
2a. Do everything in that book.
2b. Eat like starving bear.
The end.
I am similar to you. I have ET, and it is very hard for me to gain weight. When I was your age (30+ years ago), I was 6'2" and 128 lbs soaking wet. About 8-9 years ago, I was still no heavier than 135-140 lbs.
Then I read a book called, Starting Strength by Mark Rippetoe. It inspired me to start lifting heavy for the first time in my life. There are a lot of ways to go about it, but I followed a super simple plan called StrongLifts 5x5. On top of that, I lowered my carbs a bit and increased my protein and fat intake (this was before keto was such a big thing) and tracked my macros and calorie intake on My Fitness Pal. For the first time in my life, I started to gain weight and got up to a lean 160 lbs in less than a year. I'm sure that I would have continued a "clean" weight gain if I had stuck to my diet and exercise routine. Unfortunately, I got off track for a variety of reasons and lost 10 of the pounds I had gained.
Now I'm considering keto to help with my ET and energy level, even though I'm not lifting and certainly not trying to lose weight.
Bottom line, if I can gain, you can gain. Lift heavy free weights. Don't waste your time on those circuit machines. Track your calories and macros. Get advice from this sub and others as far as what to eat. Stick with it. Get a workout buddy to help you stay accountable and to give you encouragement.
Good luck!
Most people start off with Starting Strength or Strong Lifts for gaining pure strength. Note that these programs are designed to gain strength, not work on aesthetics. They will definitely help you look better, but that's not their focus. New Rules of Lifting for Women and Strong Curves are more aesthetics-oriented, but they will get you stronger as well, just more slowly.
Personally, I started with Starting Strength, moved into 5/3/1 and am about to start Strong Curves since I would like to focus on aesthetics for a while. I did Erin Stern's program on bodybuilding.com for a couple months, and made some really good progress, both strength-wise and aesthetically, but I couldn't maintain that schedule once classes started up again.
As a beginner to strength training, you should look for a full-body routine since that will take advantage of your "noob gains."
>I feel as though I'm going to be "messing up" alot with clients.
yes. A lot. It's normal
BA in kin would be a waste of time unless you plan on doing physical therapy or want to work in more clinical settings.
I'd suggest reading and messing up with clients; it's the only way you'll learn. Two books that offer fairly different, but great, base beliefs as well as programming are
Starting Strength by Mark Rippetoe
New Functional Training for Sports 2nd Edition by Mike Boyle
as well as Start with Why
Starting Strength
Whether or not you get someone random to teach you at the gym, invest in a copy of Starting Strength. I like the paperback version at about $20. It goes into incredible detail about all the major movements. Like seriously 30 pages or something on just deadlift, with tons of diagrams, talk about angles, how it should feel, etc.
I go to a gym where qualified trainers coach me through these movements and I still refer back to the book. It will fuel your love for these movements and conquer their nuances.
Good thing Christmas is coming up.
IIRC, older trainees need more volume (i.e. more reps, more sets) at lower intensity.
You may want to invest in a copy of Practical Programming for Strength Training
From the top review:
>The final chapter will prove extremely useful for current strength training coaches. It includes specific training details for females, youth, and an extensive section on older (35+ years) lifters.
I myself will be buying a copy in near future.
Also, regarding nutrition for older trainees, u/Joshua_Naterman said here:
>So, for you older folks out there: MAKE SURE you are getting your protein in 30-35g doses. If you don't, you may be wasting your protein and missing out on valuable gains.
And, of course, get sufficient sleep too.
I also agree with what u/Flexappeal said. Training the classic lifts without any real understanding of what you are doing will just drill bad habits. If you are going the self-learning route, Greg Everett's Olympic Weightlifting for Athletes and Coaches is a pretty comprehensive book that you can read and re-read to understand the mechanics of each lift.
Just running and eating salad probably won't get you to your goal. You might want get into resistance training and counting your macronutrients. This site has a good free quiz to get you started with macros. For more information on the science behind good fitness, I recommend Michael Matthew's book, Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. Good luck, brother.
I can guarantee you that your problem is in your form.
Invest in Starting Strength by Mark Rippetoe. Read the squat manual. It's like reading a college textbook, but his advice is really good.
Then, work on your form with an empty bar until your form is perfect. From there start adding weight.
You'll be squatting two plate in two weeks. I promise. Once my form got fixed I was able to train to squatting double my body weight in a couple months.
>I don't know what to do with freeweights and would love a partner for this.
A book that might help you is Starting Strength. It's a great way to start with free weights, and focuses on large movements -- you'll be doing squats and presses rather than arm curls -- so you get the biggest effect for your time.
> Stronglifts has you start at too low of a weight and not enough deadlift frequency and has too much volume overall. You can make changes to the program, but by the time you do, it will be Starting Strength.
>
> ICF 5x5 is supposed to be an “aesthetic” alternative, but it was formulated with the misunderstanding that the major lifts will only make you look like a “fat powerlifter”. The major compound movements will make you grow everywhere. ICF took a program that already has too much volume and added even more volume. Don’t do ICF 5x5.
>
> I’ve never read the Greyskull LP book, but I know the a
Thanks for taking the time - I assume you mean this book?
https://www.amazon.co.uk/Starting-Strength-Basic-Barbell-Training/dp/0982522738
The link you posted is really handy, some great videos. All these excercises are the ones my trainer recommended me last year to do.
Zabieram się właśnie do Starting Strength, coby lepiej żelazo targać się nauczyć.
You don't need to go everyday. Your muscle need rest to build after a hard workout, Most effective programs like Starting Strength using only 3 days a week to workout. You also need some fat to build muscle.
Read This
Read This
Everything else is in the FAQ.
(btw don't be fooled by the fact that Starting Strength looks like a lower-body only program. My arms have never looked better, and I used to only lift upper body. Go figure.)
Hey! Your on Big Isle eh? UHH? Sorry Im on Oahu but I've coached these lifts tons. Good resource would be http://startingstrength.com/
and deff Mark's Books http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=asap_bc?ie=UTF8
If you have any questions feel free to PM me. The form for these is theoretically pretty simple but doing them correctly is important esp when starting like yourself. You don't want to develop bad habits.
Also I know it can be expensive but I do know that most of these gyms offer a student discount. Check out https://www.facebook.com/HawaiiIslandBarbell/ They are pretty cool people.
Also another option may be http://www.fivemountainfitness.com/#!personal-training-fees/csya
They offer private training for 75$ an hour. That's not too shabby and you would only really need an hour MAYBE two to have them walk you through and show you these three lifts properly. I would suggest asking a private trainer to specifically teach you the Starting Strength versions of these lifts and not the Olympic style.
If you ever take a trip to Oahu hit me up, Ill help you as much I as can. Cheers!
Starting Strength (by Rippetoe) has been mentioned. Rippetoe collaborated with Kilgore to put out Practical Programming which gets more into the theory without getting too technical. Kilgore also wrote FIT recently and it's a great introduction book with theory and practical advice.
It is common knowledge in the sense that there is no controversy over the fact that the function of the tricep is to extend the arm. These other muscle groups are much the same. The shoulder is certainly more complex, but most people at least know it is involved in the bench press, less so in the close grip bench.
The fact that a muscle is activated more when the weight is more aligned in the direction of contraction also isn't at all controversial, it is basic physics.
I don't really know what in my explanation would require a source. I really don't have a problem providing sources if they are needed, but I feel like I am being asked to prove that the front squats are more quad dominant, or that the incline bench involves the upper chest more.
Anyway, there are plenty of free lectures from credible colleges on exercise science. There are also a large number of books that go into biomechanics. A good place to start is:
Sebastian Fitness Solutions Muscle Masterclass
https://www.youtube.com/watch?v=20M6J-J7Xaw&list=PLP2dAm7h_Bz8ZgZSrLGTNDZOLwU4N3zxX
I also found Starting Strength to be pretty helpful.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
People have been saying it and I completely agree so here is where you can buy it on Amazon. It will really help. Also, read the FAQs on /r/Fitness
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?s=books&ie=UTF8&qid=1348939442&sr=1-1&keywords=starting+strength
I just have to add, I personally wouldn't recommend Crossfit. I don't have anything against it, and I've never been to a Crossfit gym, but for someone starting out in exercise and fitness I wouldn't advise it. Just from what I've seen it can be pretty intense, and it seems the chance of injury is higher than with other forms of exercise. Having said that, I totally believe it will get you in incredible shape, but it might be better suited for someone who's fairly experienced in fitness/exercising. Just my two cents.
I would start on mastering good form in some basic bodyweight exercises like pushups, squats, and pullups. A book that I've found extremely helpful is You Are Your Own Gym. It's great for beginners and more advanced users alike because he offers good progressions for exercises. But, I'm biased because the majority of my workouts are bodyweight exercises.
TL/DR Try bodyweight fitness but maybe stay away from Crossfit for now.
I'd suggest that you not start slow and ramp it up. Find a good beginner program and get active now. Skip the pussy footing around stage. If you try and 'ease in' and never push yourself, you won't get anywhere.
For example, I'm doing the program in this book. It has a beginner level for me to start at and only takes 30 minutes, 4 times a week. Start there. (And look at your diet or any activity you get up to will be less effective at getting you 'fit'.)
Z&K to their true fans.
I'm rather partial to Science and Practice of Strength Training - V.M. Zatsiorsky
Also, this. (PDF warning.) Gotta get my macros.
I'll go low tech here, and suggest one of my favorite books instead. Not only are the anatomy illustrations the very best I'm ever seen, it also contains just about every exercise you do in a gym and tells you exactly which muscles(not just groups) they'll train.
Strength Training Anatomy - 3rd Edition
Amazon - $ 13.37
This book is awesome. I keep it in my gym bag to reference it before I do a workout if I need to. It's broken down by body section and shows different exercises for each body part. The cool thing about it is that it's drawn like an anatomy text book and it shows which muscles you should be feeling during each exercise. It also has injury prevention tips and some good stretches. I REALLY like this book. I mean check this shit out! 2 of the pages on deadlifts
PROS:
Amazing illustrations, exercise instructions, injury prevention, etc.
CONS:
Some exercises I wish were explained a little better.
First stop should be /r/fitness top place.
It's not really literature but I found BioLayne's youtube series really helpful in helping me to progress my training. https://www.youtube.com/user/biolayne He also has a blog which is really good too.
https://www.t-nation.com/ seems to be quite good as well.
Some on my reading list
http://www.amazon.co.uk/Strength-Training-Anatomy-Workout-II/dp/1450419895/
http://www.amazon.co.uk/Strength-Training-Anatomy-Sports/dp/0736092269
http://www.amazon.co.uk/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219/
Getting to ripped is literally just about really low body fat with some muscles.
here. This book was written off of his workout journals. He was a big fan of isometrics, something that you don't see anymore.
Hi Pagit85
I can't say I have, no. I did some rock climbing when I was younger but I'm old and heavy now :(
I've never really followed any of the popular squat routines tbh. I learned quite quickly what worked well for me just by picking up tips all over. That said, I did enjoy this 20 rep squat routine when I was starting out and I continue to use high rep squats in my training from time to time.
I get the fear. Here’s a great book if you want to geek out on proper form. The key is to try and find someone who will work with you (don’t do it alone). A trainer is a good option, but if you feel nervous there are tons of options to go that’s not barbell lifting. Good HIIT training routines with kettlebells, battle ropes, and body weight suspension bands can do wonders. Good luck!
For a true beginner, I would suggest Starting Strength. 5/3/1 is best to try after your have exhausted linear gains seen in SS. Get the book Starting Strength by Mark Rippetoe. It explains the movements in detail and gives you a structured routine to follow.
It's on kindle.
http://www.mashelite.com/squat-every-day-cures-all-ailments/
https://www.amazon.com/Squat-Every-Day-Matt-Perryman-ebook/dp/B00CE5BCFG
http://comebacksupplements.com/maxeverydaysquatprogram/
I used to train like this and it's no more dangerous than any other training regimen.
I train every day unless I travel, and frankly I have less fatigue/soreness and can do more volume this way. If you want science, check these books: Squat Every Day by Matt Perryman and Science of Sports Training by Thomas Kurz
​
Basically, overtraining is largely a myth. Yes, you need adequate recovery, but adequate might be less than 24 hours, depending on the load and the type of workouts.
I mean you can squat every day if you want to, many weightlifters do exactly that. But do you need to? Nah. 2-3 times a week is sufficient.
Please tell that to Matt Perryman
Hah, that was a bit less retarded than I assumed it'd be. But yeah, I think high frequency training is an underrated concept and that there is perhaps too much obsession with overtraining and recovery. I might recommend Matt Perryman's book "Squat Every Day" or (if you're in the mood for angrier, rantier, much less mature discourse) various blog entries by Jamie Lewis [NSFW], and I think he has some books out too, though hell if I can find them. Perryman will sedately explain how a lot of overtraining is more psychological than physiological and how you can work to counteract that, Lewis will yell at you for being a lazy pussy if you aren't willing to lift heavy 7 days a week (he does mostly back his yelling up with sources though).
Do the big 5 lifts for a couple months, when you find a weak-link, add in accessory exercises, which may or may not be on the torture racks.
You'll work every muscle in the body, be in the gym about an hour. download stronglifts 5x5 and/or StartingStrength, pick one, go. Re-evaluate when your squat hits 250x5.
Source: 3 months following Starting Strength, started after 3 months on keto. 37M, 5'10 195lbs to 170 on keto, 170-182lbs(current weight) with lifting, belly is still shrinking, lifts are going up.
Have you seen this? Same thing, no piracy: $9.99
Alternative viewpoint: Squat Every Day
15 isn't too young, but this community is a bit of 'blowtorch'. A lot of good, helpful resources and advice, a lot of shit, and a lot of angry/upset guys who are trying to redefine themselves.
A better alternative is maybe to show him some of the resources that TRP links to, not necessarily TRP itself.
The Rational Male is a really good resource; the 'best of' posts being a good place for him to start.
Mark Manson's 'Models' is a good book to start with, although I would pair that with 'The Rational Male' book (Manson is just a tad soft on the nature of women IMO, but to be fair he was going for a more mainstream audience). A really good resource, especially for someone as young as he is, is The Book of Pook, arguably the main foundational resource.
I would also tentatively recommend 'Bang' and 'Day Bang' by Roosh V. Now Roosh V is a fuckwit douchebag, but in terms of pickup (which is distinct from TRP) he knows his stuff.
Finally I would suggest Mark Rippetoe's 'Starting Strength' to start him building muscle, or, if he doesn't have access to a gym, a book on bodyweight fitness would be good (there's a subreddit which has recommendations).
Nice, it's time to go get it.
But you need to start with some basic info. Good old fashioned moving weights always has done the most for me. Try Starting strength if you want to get started with a good beginners plan. Understand the lifts, hit the weights, and get some of those sweet sweet novice gains.
www.stronglifts.com
/r/weightroom
Starting Strength by Mark Rippetoe
And I'm always glad to chat.
It is a workout routine by Mark Rippetoe. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738. It is designed for beginners
Wow that is a small stature. I'd like to be encouraging but the truth of the matter is I feel like I never see males with your build in every day adult life and I could see how it could be a real burden. Actually, I take that back. My father in law isn't much taller. He looks like he's our kid when walking with my wife and I.
My cousin had Leukemia a few years back and he's about the same age (and build) as you but he wants to be FBI some day. I don't have the heart to tell him but I've never met a federal officer who was below 6'2.
You're life is going to be an uphill battle but if you've got one thing going for you, it's that short people live longer.
As far as building muscle and whatnot I HIGHLY recommend Starting Strength Read it cover to cover. It's a treat, the man is hilarious and it's just about the bible for making your body stronger.
I think I'd like to be your friend. gonna PM you.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738 this should be a staple of every person starting the gym. If you're not much into reading, then check out author's YouTube channel.
Always start with a warm up, rowing machine is generally most efficient for the whole body.
5sets x5reps for strenght and slow size progression. If you want to focus mostly on building muscle fast, then go for classic 4x8 or 3x12 approx 3 times a week, day on, and day off, plus weekend off for stretching/foam rolling or anything else that can improve your recovery process, but that's a bonus.
Your goal is a linear progression, meaning you pick a weight that you can complete 1set of 12 repetitions that will challenge you, but not wreck you, because you still have 2 more sets to do. You want to make sure you fully complete every set, without cheating. If you can't do it, that means there is too much weight on the bar. Leave your ego at the door, and drop the weight.
If you can complete all your sets and all your reps with good form, next time you train, you slightly increase the weight, and that will keep you going. At the beginner stage you don't need any fancy techniques like drops sets, iso holds, rest pasues, etc. So don't worry about all that stuff for another year or even two.
For hypertrophy (muscle pump) you want to keep the rest periods between sets to 90 seconds max. Set the timer or just count your breathes.
You will quickly notice that everyone you ask, will give you a different sort of advice, and claim that their plan is the best.
Don't fall for a shiny object syndrome pick a plan and stick with it for 3 months. Track all your numbers, so you know what works and what doesnt.
Take a before picture so you can compare it to your results.
Read up on the diet, but basic premise is that you need to consume more calories that you burn every day in order to put on weight. Aim for 10-15% more kcal than you need. If after a week you see no difference on the scale increase your kcal intake by another 5%
Aim for 1gram of lean protein for every 1lbs of your body weight daily, and eat carbs mostly around the workout time. Clean bulk is always more efficient than eating a lot of crap and then wasting time to burn off the unwanted fat.
https://m.facebook.com/photo.php?fbid=1980881408682147&id=119776444792662&set=a.133423386761301 check out other pics in their gallery in terms of visuals of what to eat and not eat.
Make sure you get your 8h if sleep, because that's when the muscle actually grow. In the gym, very often less is more.
Building bigger muscles in oversimplified terms comes down to the time under tension and mechanical damage that muscle is exposed to, so you want to learn how to contract your muscles properly. Resistance bands are a safe and efficient way to do so. Essentially you want to feel the" burn" in the target muscle.
Additionally you can throw in some creatine (dirt cheap) and very efficient. If you're just starting you will notice gains really fast and you can train to the extreme, since your max won't be big enough to truly tax your central nervous system.
The most important thing is to gather some knowledge first, because you can waste a lot of time doing stuff that's doesn't work. If i had a chance to start again i would have found the best looking personal trainer at the gym, or someone who has clients with the desired results and paid him/her to teach me the basics to significantly accelerate my progress.
Remember that good technique builds the strength, but strength doesn't build good technique. And in this case technique refers to safety and efficiency of moving the load from point a to point b.
Get some good music on your playlist and while you keep your final destination in mind, learn to enjoy the process.
That should be enough to get you started.
If you would like to further deepen your knowledge check this https://www.t-nation.com/
Good luck and have fun plus don't forget to update us in your progress ;)
Please just read this book: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1504059251&sr=8-1&keywords=starting+strength
It has everything you'll ever need.
Starting Strength
Why did you choose Strong Curves over say, Starting Strength or Strong to name just two others?
A set of Olympic weights, a power cage, a bench and a copy of Starting Strength by Mark Rippetoe. I got all but the book second-hand, so it can be pretty affordable and safe. (All links except book are for illustrative purposes only, not necessarily recommending those specific units)
Starting Strength. Buy the book: It explains in EXQUISITE detail how to do the basics. And the basics are what you need. If you have to go up slower for age and recovery, so be it, but it's the beginner program.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
Personal trainers don't need to know what they are talking about.
https://en.wikipedia.org/wiki/Personal_trainer#United_States
>A number of certifications are available in the U.S., although a number are not accredited. Most require a high school diploma, cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) certification, and some type of examination.[6]
A 2002 investigation evaluated a random sample of 115 personal trainers using the Fitness Instructors Knowledge Assessment (FIKA) (which measures knowledge in nutrition, health screening, testing protocols, exercise prescription, and special populations). The study described that:[14][15]
>
70% of those surveyed did not have a degree in any field related to exercise science.
Those who did not have a bachelor's degree in an exercise science-related field scored 31% less on average than those with a bachelor's degree or higher in the field.
Those holding one of two specific certifications (the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA) certification) scored 83% of the questions correctly on average. Those holding any certification other than ACSM or NSCA answered only 38% of the questions correctly.
Years of experience was not found to be predictive of personal trainer knowledge.
With that said - if I were a personal trainer I would discourage people from doing barbell work, to at least emphasize they need some study. Probably some liability if someone hurts themselves, and some people are morons. At any rate take what trainers say with a lot of salt.
I gained about 15 pounds in a year doing a simple beginner program 3 times a week. This was not at all the center of my life - working and going to school for CS at the same time. I did spend quite a bit of time studying how to do the exercises correctly. With a beginner program, you will start with very low weight (which increases fast) in order to get to practice the exercises.
Focusing on learning how to do the exercises, and going regularly is probably the most important thing to build strength. Plan for the long-term, this is extremely extremely important. Your purpose at first is:
1) to go to learn how to do the exercises well,
2) to go religiously.
Doing these two things are what you reward yourself with the sense of "job well done" for. You will lose strength depressingly fast by not going regularly. 3 times a week for 30 min to an hour is not a big deal.
You can build significant strength without bulking/bodybuilding. Having a lot of strength will make bodybuilding/bulking easier. This is mostly to keep in mind for later, when it is time to shift to an intermediate program.
Stronglifts 5x5 is listed on here.
https://www.reddit.com/r/Fitness/wiki/getting_started#wiki_adding_exercise
Stronglifts has been very successful for a lot of people, and gets a lot good credit. The program is extremely simple so you do not have to waste time thinking of what to do. The phone apps by the author are exceptional. Negative things about the program are generally complaints that it is a beginner program. There will come a point stronglifts will stop producing gains, and it is time to shift programs. When that time comes it will make quite a bit of sense in your body why. Stronglifts is a great beginner program.
I still do it, with some minor alteration, even though I know I need to shift, because it's good enough for now for me. Easy & meditative and the gains still come. Well lifting heavy weights is hard, but easy in the "flowing like water" sense.
Here's an easy to-do list for you which will work:
>1) Go to stronglifts.com, watch his vides on how to do the exercises, and how to do the program.
>
2) Study the exercises!
>
3) Download phone app
>
4) Do your first session at the gym
>
5) Begin reading Starting Strength. Ignore a lot of the dietary advice.
>
6) Watch videos on youtube & continue improving your form.
>
7) Continue going to workouts religiously.
>
8) Start eating for muscle growth.
I have diet listed last here, because in one sense it is the least important. In order to gain weight, you will have to eat a lot. And a couple months into the program you will need to eat well to make noticeable strength gains. But do not worry about this at first. As you go regularly & get good at the lifts (because that is the goal that matters), after a period of time you will see how not eating/sleeping enough makes you weaker.
It will be quite visceral when you get to higher weights, and after months of (going religiously!) experiencing the difference of days when you eat/rest well vs. not, and the iron will grace you with a powerful visceral drive to change your diet. It's like free motivation at that point. When you have been going regularly for months, then the diet becomes extremely important. Don't worry about it much at first. You will make fast gains even with a crappy diet at the start. But damn sure go to the gym when you are feeling weak, that is what will push your understanding of what to eat.
And again - you can gain a lot strength without bulking much, and that strength will help you bulk. So even if you don't bulk for a few months, it is not a loss. Just keep going.
I will add, for a pre/post workout shake, I get pea protein from https://truenutrition.com/veganplant-proteins.aspx . Pea protein has had some studies place it competitively with whey. I mix it with water & juice, and I will add creatine. My perspective is that not eating animal products slows bulking, though that tends to be hearsay here. Who cares when it's the right thing to do though.
>I've managed to answer questions and rebuttals very thoroughly in the nutritional aspects of Leangains but I've failed miserably in explaining why all those curls and wires and abs workouts are more or less useless acording to Martin.
Starting Strength by Mark Rippetoe has the answers you seek. As I understand it... you don't want to do accessories like curls and ab workouts because they may interfere with the more efficient compound exercises, especially in recovery time.
Buy these two:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1334558891&sr=8-1
http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844/ref=sr_1_1?s=books&ie=UTF8&qid=1334558900&sr=1-1
Are either NECESSARY for these goals? No. But I'm a believer in no-brainer approaches, and basic strength training + paleo-ish diet will move you in the right direction.
What are your goals? What do you hope to accomplish?
Lifting? Cardio? Weight loss?
Some easy tips (which I can help clarify) are:
Do most of your lifting with free-weights and a few cables. Unless you have a pre-existing condition preventing use of free-weights such as barbells or dumbells do NOT build a workout routine around machines or circuit training.
Practice form first. Form is everything. Start with an empty barbell or bodyweight only. Consider splitting the cost of a PT session between you two, but make sure to find a PT that also doesn't advocate training with machines.
Make sure you get your nutrition and out-of-gym habits in good form; if you don't eat right and rest correctly you might as well not even go to the gym for all the time you're wasting.
Find someone experienced in weight-training to help you put together a workout routine, and make sure it focuses largely on compound exercises. (I can help if you'd like; I am experienced in strength-training but carry no certifications, however my advice is free!)
Buy this book: http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
It is now your new bible.
Focus on squats, deadlifts, powercleans, benchpress and other large muscle group compound exercises.
I'll add more as it comes to me.
Lifting for hypertropy (Body Building) will not translate into good snowboarding. You need a mix of endurance, strength, power, agility, flexibility and nutrition.
Nutrition: Don't eat like shit, I am not big on giving nutrition advice, but eating Paleo works for me.
Flexibility: http://www.mobilitywod.com/ every goddamn day, and squat (unweighted)
Strength: http://startingstrength.com/ (for beginners, Coach Rip has an excellent book)
Power: Two lifts will generate a lot of power, the Snatch and the Clean and Jerk. The power clean (part of Starting Strength) is also very good. The clean, snatch and power clean will also help your jumping power a lot for you park rats.
Agility: There are a lot of ways to work on agility, I don't do agility specific work.
Endurance: I ride a bike, but you can also run or have angry bees chase you around.
Yes you can do 100 pushups and 100 situps a day, but training correctly with barbells can get you big gains which translate to snowboarding. I do not train specifically for snowboarding or skiing or biking but here is what my daily exercise routine looks like:
Bike 3 miles to gym.
Gym work (5 days a week, skip friday if doing something on saturday, monday if did something on sunday):
Warmup
Mobility WOD
Two Lifts
Crossfit Style Conditioning
Bike ten miles to office (pace here is usually about 16 or 17 mph, including stops for lights, etc)
Bike thirteen miles home after work (I am usually running about 14.5 mph home including stops)
The book describes everything you could possibly need to know about how to do the program, the lifts, the diet etc. It also talks about what the program will accomplish. Here is a link to the book on amazon. It's really really worth a look if you're planning on doing this program.
Also, here is a link to the Mark Rippetoe Q&A on the Starting Strength forums, where the author of the book will answer questions and evaluate your technique if you send in a video.
Mark Rippetoe's Starting Strength will probably be one of the most highly recommended beginner programs you'll find.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1343403649&sr=8-1&keywords=starting+strength
First, You are 125 lbs. You really, really need to eat. If you aren't gaining 2 lbs a week you aren't eating enough.
Second, I doubt you have even read SS if you've made this thread so the FIRST thing I would recommend you do is GET OFF /r/fitness or any internet fitness source and READ STARTING STRENGTH. It will answer most questions you have. After you finish reading the book, come back.
http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
These two books are god send for getting into Ortho residency.
Becoming a Supple Leopard
&
Starting Strength
Starting Strength
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
Build a solid strength base, then you'll have a much better base for other physical activites
It's generally best to go in with a set plan, and there are a lot of programs out there geared specifically towards beginners. This will give you a sense of purpose in the gym and also a way to track your progress.
Here are links to three of the more popular beginner's programs on this sub: Starting Strength, Strong Lifts, and The New Rules of Lifting for Women.
If money is a factor, and you don't want to buy a book, Strong Lifts is a free program available online.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
I learned a lot from Dave Tate's videos:
www.reddit.com/r/Fitness/comments/1udskc/dave_tates_form_videos/
Also, get the Starting Strength book. Very little of it is about the actual program of SS - most of it is technical info about lifting form. Full of diagrams and descriptions in incredible detail.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
EDIT: As to your question about bulking and cutting - you can't choose where you lose fat. You want to lose fat around your waist? Eat less. You want to get stronger faster? eat more.
I'd suggest trying pole squats to start with. Try paying attention to the areas in your legs that start to burn throughout the various phases of a squat -- this will help you identify the areas that are underdeveloped.
http://breakingmuscle.com/mobility-recovery/squat-therapy-4-drills-that-will-improve-your-squat
You can also try putting foam padding underneath your heels and see if that helps you with doing an unassisted squat. Your issue might be a combination of both underdeveloped hamstrings, quads, hip flexors, and tibialis anterior muscles, as well as poor hip flexibility and ankle flexibility. Alternatively, you can use some weight plates under your heels like this:
http://www.fitbie.com/sites/default/files/bbell-squat-heelsraiseb-female.jpg
It's quite common for Westerners to be unable to do a flat footed squat due to a neglect of the posterior muscle chain.
http://en.wikipedia.org/wiki/Squatting_position#Resting_position
Here's a good TED Talk about posterior chain underdevelopment:
https://www.youtube.com/watch?v=MBlM5in2IQA
I would also suggest experimenting with different stance positions. For me, it is much easier to take a very wide stance than to take a narrow stance. Six months ago, I was completely unable to squat unassisted at all. Just keep up with it and you'll get there!
If you want to read up on the biomechanics and leverage variations that affect individual abilities, I'd suggest checking out Starting Strength by Mark Rippetoe. Even if you aren't yet ready to do anything using weights, his book provides a useful foundation to the basic mechanics of compound movements.
http://www.amazon.ca/Starting-Strength-Basic-Barbell-Training/dp/0982522738
I would really recommend checking out Starting Strength for the weightlifting component. Buy it and read all of it, but if that is too much, you can get the basics from the wiki.
What type of conditioning exercise do you like? I would just make sure to get some sessions of that at least 30 min 3 or four times a week.
As a novice (read: getting back into) in the weightroom, basically anything you do will improve your fitness level.
You're likely going to want to invest time in learning mobility and maintenance drills. That book will also help you correct form faults in the Olympic and other bigger lifts. If you get any book in this post, get the one mentioned in this paragraph.
Clean and Snatch variations for explosive power. Squat and Deadlift are full-body workouts. You can't clean more than you deadlift, so think of squat and deadlift as your strength leaders while clean and snatch are your explosive exercises. Since you're just starting 3setsx5reps is a good place to start.
Get into yoga or Pilates on the ball to work your core muscles.
You're going to want to work your shoulders, so side/front raises, etc. Triceps/biceps (If you work one side, work the other at least for balance) are important so dips or tricep extensions are useful as are pullups/chinups. Pushups and/or bench press variations.
Don't do jump training (which are Plyometrics)[1][2][3] until you have a strength base in your squat of 1.5x-2x your bodyweight. This is partially because plyos don't build strength, they train the CNS for the stretch-shortening cycle and your "explosiveness", so to speak, is a percentage of your strength (a loose guide of maximum strength is how much weight you can safely squat). Learn how to use plyos before actually doing them. They are fairly low rep, full-recovery type exercises. Maybe 100 jumps in a training session (remember, this are meant to be trained more explosively than the 300+ jumps in a match and your CNS gets tired).
Essentially look at the movements you're performing and do the exercises that fit. The big lifts (cleans/snatches/squats/deadlifts) will teach you how to set your body when jumping. You need to twist your core to start your swing to hit a ball, you'll need to have a stable shoulder so that you can finish your swing up through your pec/tricep/forearm.
If you're interested in learning more about squatting, etc this book is as good a place to any to start, but the book mentioned in the first paragraph can get you started as well.
[1] Basic Plyos
[2] More Plyos
[3] Higher Level Plyos
If you're interested in running a 5K, this is awesome: /r/c25k
If you're wanted to gain strength (which I gather from the 8lb barbell comment), Starting Strength is kinda the reddit go-to.
None of the links anyone gives you are gonna be any good though unless you are truly into what you're doing. Do you like running? Sports? Swimming? Is lifting something you think would be fun? If you hate every second of it, you will hate doing it and motivation gets way harder.
Do you have a gym you belong to? What is your current activity like?
I personally wouldn't worry about your BMI, as it is a shitty indicator of everything. It takes no account into your body fat or fitness level, just a ratio of height to weight. I personally threw my scale under my bed and have abandoned it there, replacing it with how my clothes fit and a measuring tape for things like my arms/thighs, etc.
Browse around on the fitness subreddits: /r/fitness, /r/bodyweightfitness, /r/running, /r/weightroom
For someone who is just starting out, I would suggest a beginner program like Mark Rippetoe's Starting Strength. It consists of basic compound lifts (squat, bench press, overhead press, deadliest, power clean) that'll help build a foundation of muscle. I've been messing around in the gym for years, but actually having a program to follow was better than figuring out what I wanted to do once I stepped foot in the gym. If you can afford it, read the Starting Strength book or watch a bunch of videos on YouTube to learn about proper form technique. If you do decide to go with SS, you're gonna want to start out very lightweight, then add 5 lbs to each lift every single workout until you can no longer do that. The website I linked should explain more. Stick with it for about 2 years or until you can no longer add on weight, then find another program to follow in the /r/Fitness FAQ.
I've also found that when one addiction gets shut down, another might try to take its place. My main addiction has always been porn, masturbation, and orgasm (but primarily porn). When I was a junior in high school, I realized how many hours I wasted watching porn every day. I'm not saying that everyone has this problem; some people can be functional while still being able to join those kind of pleasures, it was just that I couldn't function at all. With that being said, I'm also gonna leave a link to a subreddit that has been helpful to me over the past couple years: /r/NoFap
Good luck on your journey, friend!
Starting Strength Buy that book, read it, start the program. Its a program for gaining strength (and in your case, some lean mass) and it has helped me a lot in life. It will help you conquer the laziness.
I find that waking up really early everyday and having a set routine helps a great deal as well. I wake up at 5am everyday to make sure I get shit done. I meditate, work out, brush teeth, shower, do yoga, breathing exercises and kegels before most other people even wake up. And doing that much stuff that early in the morning not only makes me be more energetic with my time for the rest of the day, but also ensures that I go to bed pretty damn early (like at 9pm) effectively cutting out the time when I am MOST tempted to fap. It takes some motivation, yeah, but it ain't impossible mate.
But do what works best for you. I simply am doing what works for me and my life. Assemble your life in such a fashion that you simply are forced to succeed.
Read this then. Follow it to the letter. Eat at a caloric surplus, making sure you get about one gram of protein daily for how much you weigh.
As cliche as it is on Reddit, Starting Strength 3rd ed. actually does a really good job of teaching you how to do the 4 big lifts (squat, deadlift, bench, power clean) and gives you a newbie program to work with.
If you can get a friend to learn with great! If not, suck it up and find a good personal trainer to give you an hour teaching you and making sure you've got good form. Then just follow the program. You'll level up quickly and feel pretty good about it. The fact that you go in each day with a specific (and increasing) set of numbers is how you stay accountable. Keep track of it online. Fitocracy is a free online site (started by Redditors) that allows you to track your workouts and join in challenges, ask questions, etc.
Spend a week teaching yourself at home, watching videos and hanging out in /r/fitness. Then go spend 3 days a week for a month actually doing a program. Don't cheat, don't skip for that whole month. I bet you keep on going after that.
As opposed to the $23 for Starting Strength?
I recommend following Starting Strength and training your large muscle groups while also consuming tons of a food. But I'm just a beginner in that regard.
There's also a variety of subreddit's like GainIt
Good luck
Book - Mark Rippetoe - Starting Strength
Video - Arnold Schwarzenegger - Pumping Iron (also on Netflix)
A copy of Starting Strength. I feel really bad about not giving it back, but I don't know how to get back in touch.
This might help too: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
What gym are you going to? Because it is very reasonable to teach yourself to deadlift and squat solo. Squats in particular are easy to learn, but difficult to master. Do you have any prior injuries, to your lower back in particular? Because if not you really can learn these ok on your own.
Pick up a copy of Starting Strength, it provides excellent, highly detailed descriptions of how to perform these lifts. While the Starting Strength program isn't perfect, it has become the go to beginners program for a reason. Practice them a bit, and then post a form check in /r/weightroom on Friday in the form check thread. While /r/fitness is great for providing postive feedback and a good, supportive atmosphere I would caution against taking any actual technical advice there with even a grain of salt.
Get Starting Strength
It's a really good book and lays out how to get started with the most important weight lifting exercises. Most of what makes the gym scary is being afraid of looking like a dumbass. You can even go late at night if you want, and almost no one will be there.
It's ok if you don't really do much your first couple of times. Just getting in the door will give you more courage for next time.
After going like 3-5 times, you start to want to go so that you can continue whatever weight lifting routine you decide on.
Maybe she meant this book?
Buy this book. Learn the lifts in the first chapters and do the program at the back. Eat all the things.
Move heavy barbells on a regular basis.
If you've never lifted before or are weak, go buy the Starting Strength book and follow that.
Once you do that, don't eat like an asshole.
/thread
I highly recommend you pick up Starting Strength, or Trooper mentioned Strong Lifts has write ups of the squat, deadlift, and bench. Both are a great place to start out if you to get into barbell lifts. You can also head over to /r/fitness.
> Every guy in the gym knows how to do these exercises
With the amount of quarter squats, rounded backs, flared elbows etc you see at the gym, this is absolutely not the case. Like everything else, it's a skill you have to work on. I'v been lifting for years and still am not happy with my squat depth, or form. Miles better than what it used to be though.
If you want to meet up, I would be willing to help get you started. I work out at the LA Fitness on Webster and they have free 3 day passes. They may try and sell you a membership, but I told them I was just there to get a workout in and they left me alone when I used the pass. Send me a pm.
This is what you want:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=tmm_pap_title_0?ie=UTF8&qid=1409172699&sr=1-1
Pick up the book Starting Strength. $24 on Amazon with prime. Squats are the first (of 5) exercises covered.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?s=books&ie=UTF8&qid=1473687821&sr=1-1&keywords=starting+strength
I like it because it's perfect for the beginner, has lots of diagrams and photos, and covers a wide range of issues and rookie mistakes.
Even if you aren't specifically using SS5x5, it still will be a great investment. Plus, a physical book is better as a reference material when you don't want to jump on the internet or for reading material before going to bed.
Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_tuPYAbB4XP5XJ
Buy this book, it is the straight up Bible on how to get strong in the only way that matters, using a barbell.
Keep your program simple, Squats, Bench Press, Overhead Press, and Deadlift. Get good at these fundamental lifts before worrying about anything else. Low reps, heavy weights.
And eat A LOT! Your muscles need fuel, and if you are skinny the only place this fuel is going to come from is stuffing your face.
I did some quick stalking and, IMHO, you look pretty good but... If you like the idea of working out, by all means, go for it! My suggestion is to start with something simple and easily understood, such as Stronglifts 5x5. It's what I'm doing right now, and I'm really enjoying it, and the improvements I'm seeing. You'll be embarrassed to start with the empty bar, for sure, but I recommend it. That way, you're not overestimating your abilities, and you get the form correct right off the bat. Here are the resources I used to get moving on SL 5x5:
stronglifts.com - The base program and some details and advice on lifts.
Starting Strength - The single best weightlifting advice you can get short of an actual coach that follows Rippetoe's philosophy (I say "philosophy," but not to sound like a brainwashed meathead, the guy knows what he's talking about, and everything he says makes sense)
Great video on the Overhead Press - The coach in the video actually wrote the book I recommend above. The overhead press has been THE most difficult lift I've done to date on this program.
I only link that one video because it's been hard to find other videos as effectively instructional. Stronglifts.com has a few for the other lifts which are sufficient.
My biggest recommendation: try it once. The endorphin rush afterward will make you crave going back.
Good luck, and have fun!
Lemme put the TL;DR at the top. You need to start training with weights. Specifically heavy compound barbell movements: squats, deadlifts, overhead press, and bench press.
Longer version:
You have described several problems:
Lifting weights addresses all of these issues and a bunch more. But I'm not recommending you go in there and hire a trainer (too expensive) or just pick a routine off of bodybuilding.com (you're not going to stick to it).
Instead I want to introduce you to a concept called training. Of course you've heard the term before, but do you know what it means? Most people exercise when they go to the gym. Chances are, when you think of working out, you think of exercising. Exercising is essentially punching a clock on physical fitness. It's also, in my opinion, a waste of time (unless it's just something you like to do). What do you get from it? Hot, sweaty, out of breath, and you feel like you worked out hard. What you likely didn't do was get stronger.
To get stronger, you have to train. Training is essentially sticking to a plan that will get you to your goals. All I'm asking for is three times a week doing 3 exercises for 3 sets of 5 reps a piece. That's it. No running. No abs work. Hell, you don't even have to stretch. (Or if you enjoy those things, do any or all of them.) But if you can learn to do 4 lifts - squats, bench press, overhead press, and deadlift - you can gain several hundred pounds on your lifts in a few months.
Yes. You. It works for everybody who does it. And there are people in their 80s on this program deadlifting 315 lbs. This is a program that literally anybody can do. With that being said, you'll want to study up on good form.
The program you want is called Starting Strength. There's a book. There's a website. There's an app. There's a YouTube channel. And there's a subreddit, with an active Starting Strength Coach as one of the moderators. And there's a guy at the top of it all, Mark Rippetoe, to guide you through the whole deal.
As you can tell from the title, this is for beginners. If you have less than a year in the gym, that means you. "Beginner" refers to your potential for gains, not how long you've been doing it.
Speaking of, the thing you're going to love is what's known as "noobie gains". Literally every time you go to the gym you're stronger. You can progress 5 lbs. per visit per lift for months before your noobie gains give out. That means if you start with the bar (45 lbs.), which is as good a place to start as anywhere, 8 weeks later you'll be lifting 165 lbs. Four weeks after that you'll be lifting 225 lbs. That's 2-45 lb. plates on each side. And you'll continue to go up from there. For squats and your deadlift, this is practically guaranteed.
It's hard to feel like crap about yourself when you can't stop getting stronger. I swear, it will feel like magic.
I could talk about the program all day, but I'll just say one more thing about it and that's to give you the program. There's a A day and a B day. You alternate days. So week one is A-B-A. Week two is B-A-B and so on.
A Day - Squats (3x5), Overhead Press (3x5), Deadlift (1x5)
B Day - Squats (3x5), Bench Press (3x5), Deadlift (1x5)
The first few weeks you're in there will be so quick you'll be in and out in 30 minutes. But as it gets heavier, you'll take your time more. Starting light (bar weight for everything except deadlifts... 95 lbs for deads) gives your body plenty of time to get used to doing the movements and will slowly strengthen everything in your body so you don't feel like you're dying from the start.
Besides getting strong, you'll make friends. Contrary to what you may think, the world's best thing to see in a gym (besides fitness chicks) is a new guy with a plan. We only hate that guy if he proves to be an idiot. Just re-rack your weights and be cool and everything will go great for you.
If you need a spot for the bench, ask for one. You'll get asked to spot eventually. It's just good gym etiquette to do it for other guys in there. It's an easy way to make friends.
And if you're thinking, "who would want to be friends with me?", that question is kind of irrelevant if I just need you to spot the weights and tell me that I crushed it when I get finished. Which is all you need to do to make friends at the gym.
If you set a regular time to go, other people are doing the same thing. Show up 12 times in a row (4 weeks worth) and see if you don't start making a few friends. You'll impress people with your work ethic. You're doing the big boy lifts, so others are going to watch your form and so on. It's not a big deal. And if you really work on your form, hand to God, within 3 months you'll have a bro lifter who can bench more than you squat explain to you why they can't squat right. Knees, or back, or something other silly nonsense. That just means they're impressed with what you're doing.
Anyway, I've already written a wall of text. But trust me. You need compound barbell movements in your life. They'll do more for you in two weeks than literally anything else you could do.
From there, that will make you care about your diet (are you getting enough protein?), and your sleep. That fixes more issues and before you know it, you're feeling like the man.
The weights won't lie to you. When you put that second plate on and squat it, or the third plate on and deadlift it, that's something you can either do, or you can't. The fact that you will prove to yourself every time you're in the gym that you can? Well, that's empowering as a motherfucker.
I mean, you can get lucky and make a lot of money. But you can't get lucky and lift a lot of weight. There's only one way that happens. You work for it and you achieve it. Once you conquer your body, it proves to yourself that you can do whatever the fuck you wanna do.
If you have more questions, post them or message me. I'm happy to talk more to you about it.
Now, let Mark Rippetoe teach you how to squat.
Starting Strength, a textbook example of a weightlifting program. As in a guy literally wrote a textbook on barbell weight training.
5 pounds is a good place to start. Just keep adding 5's until you can't beat the previous workouts number. Alternatively if you plan on sticking with it for a while check out Starting Strength to learn how to properly do the movements. There is even an excellent beginners program in the book.
I am not a doctor, but
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1412998621&sr=8-1&keywords=starting+strength
worth every penny, especially the kindle version for only $10.
Honestly, you are the reason this book was written, Rippetoe et al have a hardon for improving the lives of people with medical issues like arthritis and the elderly. They are all about "the barbell is medicine", and they have a few great success stories for sure.
I HIGHLY recommend posting in Rippetoe's Q&A at :
http://startingstrength.com/resources/forum/forumdisplay.php?f=129
He will sort you out, though he can be rude, abrasive, and opinionated.
I guess my last piece of "wisdom" is that, no your legs may be relatively strong from that activity, but they are not "strong" as a barbell can help you make them. Bros don't let bros skip leg day.
This advice is worth exactly what you paid for it, by the way. I hope you follow at least some of it and post back in 3-6 months saying how awesome you feel because of squats and shit.
Been working on weight training this off-season. "Starting Strength" seems to be the equivalent of "The Cyclists Training Bible" for general strength training. Everyone should read it. Maybe twice.
My back is my main limiter. I had a bad case of thoracic hyphosis (aka "nerd neck") so I needed to fix that and train up my upper-back muscles in order to be able to safely squat heavy. I'm thinking the added strength and mobility will help for holding my head up after long hours on the bike.
I've brought my Bulgarian squat up from 3x5's at 80 lbs to 3x5's @ 130 lbs. I've also brought my weight up by 7 lbs, so I guess I'll be carrying that around. But it's pretty flat where I live and race so I wouldn't mind trading some W/KG for some raw watts.
I'm planning to continue building strength through base and switch to more speed/power movements during build. I'm going to incorporate the fast lunges described in Maximum Overload (terrible book, fine idea) for blocks of 30s to 5m. I think that will be a good accessory to VO2max intervals. Hard days will get harder, so easy days will need to get easier.
Abandon women; and instead treat yourself and a bro(mance) to:
A Hardcopy of Rippetoe's Starting Strength and your first ~galon of milk
I can give some perspective as a long time cyclist and more recent lifter who then had an ACL injury (not weightlifting related). First off just because you were a strong runner (or in my case cyclist) won't make you automatically good at squats/deadlifts. It'll give you a bit of a head start since you'll have some leg muscles to work with but squats use some different muscles and it used them in a different manner. Lifting heavy causes different muscle adaptations and is a skill in its own right.
As to what strength progress you should be able to see… That's hard to say since you don't have pre-injury totals to look at. Leg press is a good quad exercise but doesn't have a lot of carryover to squats. Most people can leg press more than they can squat but there is no set percentage ratio since training in leg press is different than training in squats.
Personally I was able to get back to my pre-injury squat weight at 6 months. I feel I could have lifted more earlier but I was being extra careful. I'm currently at 10 months and lifting more than I was pre-injury. I'm not dropping my lifting stats as it's meaningless to compare mine to yours since you are new to lifting.
Basically with your inexperience, the only numbers I think you can use as reference are to untrained/novice lifters. That said you are not even a typical untrained lifter since you are recovering from a major injury. The Symmetric Strength Strength Standards can give you some insight but there is no gold standard. So take a look at those and use them as something to aim for, but also don't get upset that you aren't anywhere near novice yet.
With a good program, dedication, and enough protein and calories, you likely should be able to hit novice levels in a 2-3 months. Since you have an injury you are recovering from then it will likely take a little longer, depending on how much you are still limited by your injury. You should of course focus on good form and making sure you don't compensate. Also be make sure to include single leg work as your muscles are likely still imbalanced: Bulgarian split squats, lunges, single leg deadlifts, calf raises, etc..
In general, I think it's really good that you are adding in strength training. One of the best ways to protect that knee from further damage and osteoarthritis is to build up and maintain the muscles that support your leg. IMHO it is important to be stronger than you were before the surgery in order to support that knee.
BTW, if you don't have a program look into Starting Strength and/or Phrak's Greyskull LP. The r/fitness sub has a good overview of programs. They have a big bug up their ass against Starting Strength but honestly while Phrak's has some advantages, SS is a decent place to start and has worked for many lifters. The Starting Strength book is also in my opinion a must read for how well it explains how to execute the main lifts. The r/startingstrength subreddit is a good place to post form checks if you don't have someone to help spot your form. Rippitoe's nutrition advice in the book leaves much to be desired but that's a different topic.
The beginner program link listed in the FAQ basically recommends Starting Strength.
Read it and do what it says. You'll need an olympic bar, some plates, power rack, and a bench.
[Splurge a little....] (http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=asap_B0055JD4CW?ie=UTF8)
By all accounts Starting Strength is a great introduction to weight lifting. You should find http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki useful too if you don't want to buy the book.
I should add that I've only just started reading the book, so I can't give you a personal recommendation just yet.
Practical Programming for Strength Training by Mark Rippetoe http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
Purposeful Primitive by Marty Gallagher http://www.amazon.com/Purposeful-Primitive-Primordial-Inevitable-Dramatic/dp/0938045717
Better than Steroids by Warren Willey http://www.amazon.com/Better-Than-Steroids-Warren-Willey/dp/1425103391
Ultimate Back Fitness and Performance by Stuart McGill http://www.amazon.com/Ultimate-Fitness-Performance-Stuart-McGill/dp/0973501804
As others have noted, Texas Method is the official Rippetoe intermediate training program. It is discussed at length in Rippetoe's Practical Programming.
Common alternatives to Texas Method include Madcow and 5/3/1.
Covered extensively in my new book - http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0990798542/
Short version is you need to be learning and practicing the lifts with very light weight for an initial period; during this time, you need to be covering any GPP needs and working on fundamental strength movements. When you reach a basic level of technical proficiency, you begin training the competition lifts along with the strength lifts.
One basic "starter" program here for someone who knows how to snatch and CJ well enough and wants to transition into more dedicated WL programming - http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/
I don't feel like I'm qualified to give advice so here are some great resources to check out until you get a coach:
Snatch tutorial from Juggernaut
Clean tutorial from Juggernaut
Jerk tutorial from Juggernaut
Catalyst Athletics excercise library (The rest of the website is also a complete treasure trove)
Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett (the owner of Catalyst Athletics)
EDIT: Oh, and if you live in the US you can find nearby USA Weightlifting affiliated clubs on this site.
Catalyst Athletics makes a great book. I use it and it’s available on Amazon. Has a everything from programming, exercise selection, tchinqje, nutrition, and much more. Here’s a link https://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0990798542/ref=sr_1_3?keywords=Catalyst+athletics&qid=1573231159&sr=8-3
This is a great respond. I second on that.
On a fitness side this book helped me a lot with traveling and being able to exercise everywhere.
http://www.amazon.com/Bodyweight-Strength-Training-Anatomy-Contreras/dp/1450429297
Steven Low : http://www.eatmoveimprove.com/
 
Pavel Tsatsouline for strenght
 
Bret Contreras : http://www.amazon.com/Bodyweight-Strength-Training-Anatomy-Contreras/dp/1450429297/
 
Mark Lauren : http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/
 
Etc... Google to find known authors and coachs and avoid pseudo-expert... You don't need to follow a lot of guys, choose just 3-4 very good ressources and it's sufficient.
I'm a blog junkie. I subscribe to a lot of them, but I don't read them as carefully as I used to when I wanted to learn all the things about fitness :).
People already mentioned myomytv.com (Marianne Kane), Molly Galbraith, Tony Gentilcore, and Bret Contreras. In addition to those, I like:
And a couple of podcasts:
I've read the FAQ, [Anabolics] (http://www.amazon.com/Anabolics-E-Book-William-Llewellyn-ebook/dp/B005II5Z7M/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1407157548&sr=1-1&keywords=anabolics), and [this.] (http://www.amazon.com/Maximum-Muscle-Steroids-bodybuilding-testosterone-ebook/dp/B00ARNR3LO/ref=sr_1_3?s=digital-text&ie=UTF8&qid=1407157548&sr=1-3&keywords=anabolics) The questions I have are along the lines of: average cost of a cycle? Have people had success in obtaining appropriately-strengthed prescriptions from a doctor? Is blood work absolutely vital? Amount of muscle gained and lost after one cycle? How easy is it to self inject? How do you find a reputable vendor?
know people that run cycles
http://www.amazon.com/Anabolics-E-Book-Edition-ebook/dp/B005II5Z7M/ref=sr_1_1?ie=UTF8&qid=1372784420&sr=8-1&keywords=anabolics
no plans on using ever but it's hard to not get exposed to this stuff if you're interested in bodybuilding, which I am.
Just get Bigger, Leaner, Stronger. It's become the #1 best selling bodybuilding book because it covers everything you need to get started: diet, training, supplements. No BS.
I think you too, need to go your own way. I don't think it's a marriage ennder, but I feel that you need to build up youself up again. Its al old classic, but hit the gym, go hang with friends - and try to not let it get you down.
Born To Run by Christopher McDougal is all about the virtues of running barefoot and some great storytelling too.
Bigger Leaner Stronger and Thinner Leaner Stronger by Michael Matthews are good books that cover a lot of basics thoroughly. I would recommend only getting one of Matthews books as I've heard they are basically copies with pronouns swapped to be geared toward a different audience.
I basically followed this: https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
Buy and read this (can be read on your computer if you truly have no device capable of running the Kindle software). https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA
DON'T DRINK THE MILK (that advice is for skinny teens that don't know how to add muscle mass).
Otherwise you can follow Starting Strength (SS) for a good long time and get linear gains. Nothing else really compiles the biomechanical break down of all the lifts in one place and it's a pretty safe way to go about the big, scary lifts if you don't feel like you know what you're doing.
Hey - I noticed that you said that you're interested in getting stronger. Have you considered doing a strength training program? Good programs will answer these sorts of questions for you so that you don't have to worry.
I'm doing Starting Strength, but Stronglifts 5x5 is another really popular beginner program. Either way, I would definitely recommend getting the Starting Strength book - it has a lot of great tips about form, which is super useful if you're just starting out!
You don't need to ingest special stuff to lift weights. The bible of weightlifting, Starting Strength, doesn't even mention it IIRC. Lifting heavy things is about the best exercise there is.
It is great to hear you have made it through 5th week mark. It means the habit is probably a little bit ingrained into your life style. That is a huge victory.
Speaking of the injuries, try to minimaze them by having a good form. It is easy to say, hard to acchieve though. The strenght training is a long term activity, take your time ..
I have been lifiting for some time (still sticking with 5x5) and the form perfection is a neverending story. I bought [Starting strength] (https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA/ref=sr_1_1?s=books&ie=UTF8&qid=1483370221&sr=1-1&keywords=starting+strength) book two days ago. It is a good book adressing the barb bell lifts (100+ pages about squat etc.) in order to get better technique. The book is very detailed and I tend to skip pages, it is a great source nevertheless.
Lift heavy weights, eat a lot, sleep a lot.
https://www.amazon.de/Starting-Strength-English-Mark-Rippetoe-ebook/dp/B006XJR5ZA/ref=sr_1_2?ie=UTF8&qid=1538156529&sr=8-2&keywords=starting+strength
I highly recommend reading the book and doing the Starting Strength program as laid out. Has worked for literally everyone who has done it properly.
I'll just leave this here though I post it so often, I should start using an affiliates link and earn a few pennies on it.
Edit - fixing link
Look into You Are Your Own Gym or Convict Conditioning. You could also visit the people at /r/bodyweightfitness for ideas. If I had little or no dough, I'd be doing push ups, pull ups and chin ups for starters.
bodyweight exercises are perfect for working out at home. Check out You Are Your Own Gym
There are several great books on training either with no equipment or with minimal equipment. Depending on how broke you are, find "alternative means" of acquiring these books:
Convict Conditioning is probably the most popular, and it's basic program is well balanced, simple, and easy to follow. Since you mentioned push ups: Convict Conditioning starts at wall push ups (super easy) and ends with one arm push ups (very difficult), and provides a progression from one end to the other.
I also really like You Are Your Own Gym. It has a great catalogue of body weight exercises that you can pick through.
If you ever do get access to weights, don't let the comments on weight lifting in either book concern you; both are full of hyperbole that should be taken with a grain of salt.
I'd recommend taking a look at the Body by You book. It's basically the You are Your Own Gym workout, but redesigned specifically for women, with different progressions, etc.
My wife started YAYOG, but didn't make it past the first couple of days due to the difficulty. She's had much better success with Body by You though, and has stuck with it as a result.
Also, if you do end up getting that book, I'd recommend the paper version. It's going to be easier to reference the exercises, plus it has places to log your workouts, etc. And, it's only $.10 more than the Kindle version right now.
I have seen a lot of people over on fitocracy use the book You Are Your Own Gym Seems like a of people like this guys books. Also I have heard good things about the Convict Conditioning.
Linkys
http://amzn.com/0345528581
Also one just for women
http://amzn.com/0345528972
I really like Science and Practice of Strength Training
One of my professors in college once told me that this would be the only book I'd ever need when it comes to programming.
Science and Practice of Strength Training
Essentials of Strength Training and Conditioning. I have a bachelors/masters in Exercise Science and this is a book we used since my first semester.
Becoming a Supple Leopard I have the first edition, so I'm not sure what was added in the 2nd, but this is a great book that isn't so "sciency"
If you are just starting to train and are serious about it, I definitely recommend getting the book Strength Training Anatomy. It does an excellent job of depicting common strength training exercises, how to do them, and the muscles they target.
Here is an image of the page for the leg press that you might find useful, it should answer your question.
I agree Starting Strenght it's a great reference to start.
I recommend add this one:
Strength Training Anatomy by Frederic Delavier. There it will explain, like a true genius, with awesome pictures how the muscles are involve on each workout, how to avoid injuries and develop a perfect form for your routines.
A MUST HAVE / READ.
I like Strength Training Anatomy ( http://www.amazon.com/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269/ref=sr_1_3?ie=UTF8&qid=1371269884&sr=8-3&keywords=weightlifting ) It's simple and short, shows you some of the best excises to do for each muscle group along with obviously the anatomy behind it/preventing injury etc.
Even though you can find out a lot of this online (well you can with anything really), I like flipping through this when I'm taking a shit or when I wan't to double check I'm doing an exercise right. Just a really good reference/shitter book
Not the exact book, but I have Strength Training Anatomy. It's essentially the same sort of book, great
readingpictures!this book: https://www.amazon.ca/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269
best starting place. Just pictures of people without skin doing exercises with everything that's worked lit up and labelled.
It's much simpler than most of what people here have recommended - also I think a better starting place.
I don't own this and haven't ever read it, but others have recommended it and it's got good ratings on Amazon. I plan to get it at some point.
Strength Training Anatomy
I've read a lot, and my theories on routines and splits have changed, but this has stayed my favorite book Strength Training Anatomy. I love the drawings and details of the anatomy as it relates to lifting. It really gives you a foundation to build on. :)
My favorite anatomy book for lifting is Delavier's Strength Training Anatomy, although some don't agree (like the list above).
As for regular anatomy, Grey's Anatomy.
This: http://www.myprotein.com/uk/products/hurricane_xs
This: http://www.amazon.co.uk/Strength-Training-Anatomy-Sports/dp/0736092269/ref=sr_1_1?s=books&ie=UTF8&qid=1341654246&sr=1-1
These: http://www.gymworld.co.uk/marcy-20kg-cast-iron-dumbell-set.html
Standard protein just isn't quite enough coming from scratch.
Get cast iron bells. Rubber and plastic are shit, and if you pussy out, the iron can be moved on ebay for something more than complete loss.
Get the book, because parts one and two are useless if you just do curls until your bicep explodes.
AMAB runner here! I found that running didn't flatten my booty, but it didn't build it either. I'm sure I got some great cardiovascular benefits, but I didn't see much change when I looked in the mirror (I was always a healthy weight.) The main change I saw was that my abs were more defined (probably a combination of working my core muscles and losing body fat.)
Recently I started strength training. Squats do work your booty, but it's secondary. The main effort is done by your quads. Deadlifts are more focused on your backside (hamstrings and glutes.)
Some resources:
Good luck quitting smoking and building your booty!
Here is a book detailing his training regiment.
This program sounds terrifying, but promises just that: https://smile.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
One-armed push ups and one-legged squats. Even if you can do 100 regular push ups, it's not guaranteed that you'll be able to pull off five of the single arm variety - likewise for the squats.
Also check this book out: The Naked Warrior
It's basically a book about developing strength and tone without the aid of equipment. The writer's rhetoric can get a bit tiresome, but his methods are sound.
I hate gyms too, so I do a lot of bodyweight exercises.
Two years ago I started doing the naked warrior and I just recently bought a kettlebell and started doing enter the kettlebell and i'm quite happy with the results. Variety is always nice!
Read the following
Fit
Practical Programming
Power, speed, endurance
Olympic Weightlifting
Also, 70's Big is a great resource. As well as Glenn Pendlay's Blog, and the articles section of his website.
Live and die by KISS principle when programming for yourself. My personal opinion is to squat and press heavy twice a week (volume day/intensity). Snatch, clean and jerk twice a week (volume/intensity). Two hard conditioning sessions a week of under 10 minutes.
I bought this book and I quite like it: http://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116/ref=sr_1_1?ie=UTF8&qid=1323208354&sr=8-1
I know everyone else is saying find a coach, and you definitely should..but the book is only $26 on Amazon and it shouldn't cost you anymore to ship to Toronto.
Link
Otherwise, I could pick it up for you and you could pay me for shipping. It would still cost you $35 probably.
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
I can't read Russian but I know for sure Everett is the best in the English language. I can't recommend his book highly enough.
To be honest it almost sounds like you are trying to psychologically project the TRP version of a Beta onto him so you can feel better about yourself. Once people develop these broad ideologies they become a hammer and everything begins to look like a nail. fact is you have a few examples of "possible beta" behavior in a very incomplete picture. By your assessment that he is an 8 on the attractiveness scale I think you are viewing him as better looking than yourself. Is there some jealousy involved?
The best thing you can do in not concern yourself with theoretical aspects of the redpill on relationships you only have a small window into. Go fucking workout, eat well, and talk to women you want to fuck, like you already fucked them. The best aspect on TRP, in my opinion, is the self improvement focus.
Get cut, fit and healthy with paleo:
http://www.marksdailyapple.com/
Get ripped without a gym with progressive calisthenics:
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
Get a hobby and find your passion/motivation!
Good luck, I've done these two things myself with excellent results.
Suggest this book http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
0 minutes a day is perfectly adequate for weight loss. A 4 minute Tabata Session everyday would easily put most people in the 75th percentile for VO2 max because the average person is so incredibly weak and slow. You have no idea what you're talking about regarding the matter. Try 4 minutes of tabata squats and tell me how you feel after. Here's the related video, and here is the relevant wiki article.
If you are poor however, you are much more likely to suffer from a variety of health problems because of it. Did you know that? You know one of the great equalizers in regards to health when accounting for socioeconomic differences? It's called exercise. Exercise and proper nutrition is likely more important for you if you're poor than if you're not.
You don't need money to exercise. There's hundreds of exercises you can do without equipment. Most plyometrics routines only require a pull up bar. It costs no money to do Tabata squat sessions. This is a popular body weight book, and so is this. Did you know how much a pull up bar costs? Last I checked you could get one for $10 at Winners. There's also this other completely free and really neat exercise called running, maybe you've heard of it?
> I'm betting the high energy guy that works out and such probably doesn't engage in intellectual or creative pursuits.
Yeah, that's probably because you're a moron. This guy is a pharmacist and world record holding powerlifter (and also a bodybuilder, strongman, and former cross country runner), physicist and mod of r/askscience, lawyer, engineer and dietician, university professor and mod of r/fitness, developer of arch linux and r/fitness mod, military officer and computer scientist, former professor, dietician and mod of r/fitness, works at Intel as a programmer and a junior national record holder. I myself am going to med school and play both the bass and drums (both terribly) and am a former high school cross country runner.
Relevant scientific research.
----
But keep making excuses, it's entertaining.
/r/fitness and /r/weightroom will be more than enthusiastic about helping you pick a weight program. Their default answers will be SS (Starting Strength) or SL (Stronglifts) which is essentially the I'm-too-cheap-to-buy-a-book version of SS. I started with Stronglifts and then read the Starting Strength book, you can reserve it through the library. These are both barbell-based and very simple. You go in to the gym knowing your work weights for three exercises, warm up to that weight and do your 3-5 sets, and get out.
If you like the idea of bodyweight exercises either for the minimalist aesthetic or for not needing a gym, the two most recommended options are Convict Conditioning and You Are Your Own Gym. Both are based on progressively increasing strength & coordination using just your bodyweight and tiny bit of equipment, like chairs/footstools, basketballs, and a pullup bar.
A core principle of my business is that I'm a gamer at heart, and so I take the gamble that I understand gamers. So I don't implement IAP that feel scummy to me, but rather ones that feel good and worthwhile, with the hope/belief that other gamers will feel the same. It's a radically different approach compared to the "big data" design methods used many bigger studios!
> Question for you: What was the book that was advertised to you which changed your life?
You are your own gym. Got me into working out and strength training! :-)
I travel and move a lot for my job, my hotel budget isn't such that I can stay at places stocked with a great gym too often, so I'm a fan of body exercises and minimal lightweight equipment.
I like this book, because it has a decent smartphone app and is cheap. Once you get advanced, also look into Convict Conditioning and gymnastic program like GymnasticBodies or the like (GB tends to be expensive and heavy on the upsell, there should be a cheaper series with the same stuff in it).
You can get this book called You are your own gym by Mark Lauren. It is the bible of bodyweight exercises. This book changed my life.
It not only has over 100 bodyweight exercises to work every possible muscle group with your own bodyweight but also has programs, combinations, plans, dieting, and a million other things.
Best $10 you'll ever spend.
Limit portions. Drink mostly water. Keep jogging as you can, and consider adding some bodyweight exercises to your day (this book is fantastic!). And if you have access to a fruit stand or a grocery store, buy yourself some fruit to eat. Keep at it. You can do it!
I think he published new editions over the years, but that should be the book I had: https://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
I liked the book You are Your Own Gym, but there are many others. There are starting points for every level of fitness.
If you don't want to wait until college, you could try You Are Your Own Gym (Mark Lauren) or Gym-Free and Ripped (Nathan Jendrick). (Amazon links)
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
/r/bodyweightfitness
You are your own gym gets good reviews.
Yass
As far as improving your pull-ups and dips, you should consider doing negatives (starting at the top, and lowering your body as slowly as possible) to help build up your strength.
http://www.50pullups.com/ <-- a great program specifically for pullups.
There are also a lot of great beginner's strength programs that will meet your goals.
Phrak's Greyskull Linear Progression which is based on Johnny Pain's GSLP might be a good program for your goals as it focuses more on upper body strength than ICF, SL, or SS (which are all squat-centric programs) .
This book is quite necessary if you aim to learn more about the ins and outs of periodization nutrition, etc. Another book I'd highly recommend is this book by the legend, Zatsiorsky, which is focused mainly on periodization and important principles on strength training.
Getting both of these either new or in good condition via amazon is cheaper than what you'd pay for this RTS classroom thing, which is either 100 or 135 bucks per month, which is not worth it when there's cheaper literature by the folks who run the game.
Science and Practice of Strength Training
You are looking for this book: Science and Practice of Strength Training; Zatsiorsky.
If you want to learn about strength training theory read http://www.amazon.com/Science-Practice-Strength-Training-Edition/dp/0736056289/ref=sr_1_1?ie=UTF8&amp;qid=1375178142&amp;sr=8-1
It covers most aspects of strength training. Programming short term and long term, exercise selection, injury prevention, goal specific training, intesity, volume, frequency etc etc. Olympic sports and powerlifting are usually referred to in the examples in the book so it's not specifically for powerlifting, but the principles can be used for all strength training.
I only used the course book. The test was not very difficult to me. I would generally think that a lifter would focus on all of the right material to study except the big section of not letting athletes die. Lots of questions on eating disorders, hydration, heat stroke
I work in a biomechanics and motor control lab
Have you read this? If not, you should.
I've got an acquaintance that took the test, said he was surprised by the number of questions from section 5 of the book.
You're asking for a lot of details...
General consensus: 3-5 reps for power, 5-8 for pure strength, 8-10 for hypertrophy, 12+ for endurance. Recent research has partially debunked these ideas but general knowledge is alright.
Do some homework this summer if you REALLY want to understand strength training (cheap and effective): Essentials of Strength Training and Conditioning.
Timing doesn't matter so much so long as you're hitting your macros ([See the FAQ] (https://www.reddit.com/r/Fitness/wiki/faq#wiki_how_important_is_nutrient_or_meal_timing.3F)).
That said some people will experience apetite loss during / after workout for a bit. As I understand it's due to increased blood flow in the rest of your body removing blood flow from your stomach. (Source: I beleive I read this in [Essentials of Strength Training and Conditioning - 3rd Edition] (http://www.amazon.com/gp/product/0736058036/ref=oh_aui_search_detailpage?ie=UTF8&amp;psc=1))
This is somewhat unrelated to what I was referring to, which was specifically mass vs strength gains.
Your conclusion is moderately sound from the layperson's perspective, but incorrect. Improving strength alone has massive improvements on power output. If you still want to improve power on top of that, then power-based resistance exercises (AKA Olympic lifts, such as the snatch, clean and jerk, and others) will work towards that goal. If you have a sport-specific motion in mind, like charging off a starting block, then you can do resistance power exercises that work those core groups.
A single resistance technique can train either strength, power, or endurance depending on a few factors. Here's a short summary:
&nbsp; | Strength | Endurance | Power
---|----|----|----
Weight (%1RM) | 60-90 | 30-70 | 50-70
of reps in a set | 8-12 | 14+ | 1-2
Speed of motion | Slow/controlled | Slow/controlled | Fast/explosive
Rest between sets | 1-2 min | 30-60 sec | 30-60 sec
Note the most important part in the table above: 1-2 reps in a set with rest between sets for power training. Power training is also performed with lower resistance than normal strength training (to avoid injury to the weight-bearing joints). Note that this mainly applies to lower extremity exercises; upper extremity power exercises should be performed with caution to avoid damage to the rotator cuff. (If you're looking for advice regarding the starting blocks or vertical jump specifically, the clean and jerk has shown to significantly improve performance in those motions.)
Sources and further reading
Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed., pp. 400-401). Champaign, IL: Human Kinetics. http://amzn.com/0736058036 (Note that the fourth edition has come out, but I haven't had the chance to read the difference summary.)
Kenney, W. L., Wilmore, J. H., & Costill, D. L. (2011). Physiology of Sport and Exercise (5th ed., pp. 272-273). Champaign, IL: Human Kinetics. http://amzn.com/0736094091
Thank you! I agree, it is addicting. I used to be a swimmer, which I think is probably similar to figure skating in that you're always monitoring yourself for like, the most efficiency in your movements. A hand placed slightly differently for better speed, or timing your breaths for a smoother flow. What I loved about swimming is how meditative it can all be--when you do laps, there's a lot of counting. How many breaths am I taking in each length? How many strokes? Can I improve on that in the next lap? Can I smooth out my motions to swim a little more effortlessly, requiring less breath, fewer strokes?
When I first started lifting, I bought an earlier edition of this book:
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1524785731&amp;sr=1-2&amp;keywords=weight+lifting
I just loved seeing the illustrations of how everything you can't see works together to move your body. I think it still might be one of my favorite books--there's so much happening under the surface.
Thanks!
In regard to programming I would say Mark Rippetoe's Practical Programming is solid.
As far as anatomy goes I'd just take a class in college on A&P would be solid. I haven't read this one but it has good reviews and is a consistent seller on Amazon -- Strength Training Anatomy
http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269/
Injury prevention Eric Cressey, Mike Robertson, and all of those guys associated are good ones to look toward. It depends because most injuries/prehab/etc advice needs to be specific to a certain type of injury, so it's difficult to make specific predictions rather than general. I'm hopefully going to come out with my own material after I finish up 2nd edition of OG.
http://www.amazon.com/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269/ref=sr_1_1?ie=UTF8&amp;qid=1370527679&amp;sr=8-1&amp;keywords=anatomy+of+weight+lifting
Fairly gym-douchy, but still a pretty badass read. Amazing images.
Yeah, I was fat in my teens and transitioned to being strong in my post-teens, and this is the advice that seems to strike a note with me. The thing is, at that age I really had no idea what the different degrees of freedom were in terms of fitness. Not did I not know, but I also didn't know what I didn't know.
First thing I would do is just make him aware of the body of knowledge that exists in the strength and fitness world. Make it like you are discovering this stuff together more than you are lecturing him. And more than anything make him aware that eating a lot is not a bad thing in and of itself -- gradually teach him about the fact that most professional athletes (e.g. MMA fighters) need to do both, i.e. that there is bulking and there is cutting. And if he eats a lot, that is totally fine, as long as he also lifts big. Teach him about squats and bench, ask him "does he even lift", "squats and oats", etc. get all the memes into his head, nerd out on the fact that deadlifts are one of the most primal forms of physical expression going way back to caveman times (like literally how much shit can you pick up and put it down again), etc.
Most importantly, make him understand how lucky he is -- that a 14 year old is basically like a puppy on steroids -- his body is just now beginning to produce this magic juice that can get him looking like Arnold Schwarzenegger within 6 months if only he just eats big and lifts big too. Fuck diets -- just focus on eating big and just lift shit and put it back down again. You keep a rough progression table (in your head, or maybe even on paper) of his lifts as well as your own, and use the to motivate him. I mean, holy shit, he could legitimately add 5lbs to his lifts every week at the age of 14. If you don't have gym equipment at home, get some primal kettlebells and just start doing this shit yourself, and have him help you. Just get him to start, and I guarantee you once he smells what he is capable of, once the evidence of success overrides any self-doubt instilled by feelings of insecurity, he won't be able to stop. Make this into an obsession for him. Get books like this one, and just read it yourself and tell him stuff that you read from the book. Nerd out on eating and lifting. He will become addicted. And as a bonus, it will bring you guys closer together too.
I watched this documentary a while ago, and it really blew my mind. Now the only reason I bring it up is because it is a documentary about 3 brothers and their journey through life. They grew up together and they lifted together, and there is something to be said about the bond that comes as a result of that. To be clear, I do not recommend even considering steroids, and in-fact I don't think you should even show him this documentary -- but I think it might be a good inspiration for you, to give you a sense of how close you two will become if you just have his back and are there for him at this point in his life. You live together, you eat together, and you should lift together. Coz he is your bro, and your bro needs his bro, bro. Haha, good luck!
Tricep pushdowns (from Strength Training Anatomy)
Tricep heads
If you want more focus on the lateral head, use the rope attachment and bring your hands down by your sides.
If you want to focus the medial head, use an underhand grip.
If you want to focus the long head, face away from the machine and pull the cable over your head (like a skullcrusher).
I'm actually in my third year of college majoring in human physiology, and I've been lifting since I was 16-17. At this point I feel like I'm just starting to get a really basic understanding of how things work. If you're just trying to get in shape and don't really care about the intricacies of the human body, then honestly the sidebar and this sub has everything you need. Maybe this book would be useful. If you still really want to learn some basics of the human body then I would suggest Khan Academy. It takes years to truly understand the subject well. I've been studying it for three years and I still feel like I don't know shit.
Strength Training Anatomy, 3rd Edition
Bodyweight Strength Training Anatomy
Anatomy Companion to You Are Your Own Gym: An Illustrated Guide to the Muscles Used for Bodyweight Training
PT student here - I think the book you are looking for is this http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269 Author is a French bodybuilder - illustrates which part of the deltoid is activated with varying lateral raises, which part of Pectoral with dumbbell vs. Barbell bench press. I've found it very useful
That is really awesome! I had sort of a similar goal when Man of Steel came out. I'm not into cosplay or anything, but it was my fitness goal to have Cavill's back muscles. I searched for "Man of Steel workout" online (there are a ton of different workouts that claim to be the one Cavill used), and used this one. It's pretty exhausting, and I saw results in months, but it's too intensive to be sustainable long-term. I wouldn't recommend going that route, knowing what I know now. It's better to just have your own fitness goals and work towards them at a steady pace, and be patient. Nowadays, I just go with my own workout using this book, that shows you different lifts for different muscle groups, and I eat better. Good luck man, it's a long, challenging road, but it's worth it.
And while I'm here, here's an interesting bit of weightlifting history: Superman was based on Zishe Breitbart, a Jewish strongman who used to perform feats like breaking chains. He toured the US under the name "Superman of the Ages" and Joe Shuster, the original Superman artist, was a bodybuilder who looked up to him.
Strength Training Anatomy
Exrx as mentioned above me, or a great book is Strength Training Anatomy by Frederic Delavier
Sedentary lifestyle. If you were leading a sedimentary lifestyle then you would be a rock. Not figuratively, literally.
I would start with your plan of walking. The saying of walk before your run is true and especially for overweight individuals. I'd much rather a trainee walk everyday for an hour then jog a couple times a week and have sore shins and knees and feel so crappy from over-exertion that they want to quit. Ease in.
The weight training idea is spot on. Start with just the training and walking until your body adapts to the new demands you are placing on it and then begin to experiment with other forms of cardio at the gym or outside as you wish.
For diet it doesn't have to be over complicated. You already show that you understand the basic concepts. Start with eliminating all the junk that you KNOW is bad intrinsically. Soda, chips, candy, cookies, etc. Aim for eating a real cooked or prepared foods and shop the outside edges of the grocery store for your ingredients. This means meat, fruit, vegetables, etc. I personally believe in keeping carbs low in the beginning of the day and only bringing them up to a 'normal' level in meals post-workout. Protein is your new best friend.
Picking up a copy of SS is a good first step. Even if you don't follow the program it's full of good information. I also recommend Strength Training Anatomy. Outside of that read the FAQs and search websites for information on lifting. It's a lot like dieting where you will find there are basic core movements and ideas that are the foundation which you build upon. Squats, Deadlifts, Bench, OHP, pull-ups, dips, cleans, rows, etc as the lean protein, healthy fats and complex carbs of the lifting world and everything else is the filler you use to tailor to your goals.
Its definitely worth buying. u/Nimbah u/satthereonashelf Arnold Schwarzenegger wrote it for fuck's sake. Get the updated one though if you do.
The trick is to not copy it word for word, but to study his methods and techniques and adapt your training and nutrition to his ideas. Figure out a way to use them in a way that works for you, because what works for one person might not work for someone else.
Another couple good ones I like:
https://www.amazon.com/Nutrient-Timing-Future-Sports-Nutrition/dp/1591201411/ref=sr_1_1/165-0407129-1672854?ie=UTF8&amp;qid=1478043820&amp;sr=8-1&amp;keywords=nutrient+timing+book
https://www.amazon.com/Golds-Building-Training-Nutrition-System/dp/0809239477/ref=sr_1_1?ie=UTF8&amp;qid=1478043845&amp;sr=8-1&amp;keywords=golds+gym+mass+building
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1478043862&amp;sr=1-1&amp;keywords=strength+training+anatomy
Here's a link to the book if you want the rest of the muscles explained
Strength Training Anatomy is a great book to learn from. The entire book is flawlessly illustrated. And while it does lack the personality and style of the Bridgeman books it makes up for that in practical knowledge about how to grow muscles and how muscles get injured and how that might affect one's silhouette and form.
Here's a link to the book on amazon: http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
Strength Training Anatomy by Frederic Delavier is a fantastic reference. It's $14 on Amazon. The illustrations are very good but can be a bit graphic lol.
It will definitely have an effect. To quote Frederic Delavier's Strength Training Anatomy:
>Although bow-leggedness (genu varum) does not present more risk than normal legs, knock-kneed legs (genu valgum) or hyperextended knees (genu recurvatum) may even be a contraindication to weightlifting with heavy weights...
>...If the genu valgum is too great, the articulation is overused. The medial collateral ligament is overstretched and the lateral meniscus along with the articular surfaces covered with cartilage of the lateral condyle of the femur and the lateral external tuberosity of the tibia are subjected to excessive friction, which can lead to overuse pathologies.
You're going to need to train with this in mind. Ideally, I'd see a sports doctor as another user recommended.
Hey man. I'm new to Aikido as well, but have been strength training 3-5 times a week consistantly for over 5 years. What I can tell you is that it will come down to your willingness to just start lifting, or starting a program whether you're doing it 100% correct or not. Over time you will figure out what is correct by how your body responds. By all means be safe and smart by starting with very low weights, but just start.
After reading through your responses to peoples suggestions, u/rolandthedickslinger pretty much hit the nail on the head (even if a bit abrupt) but he's totally right. You're making excuses. Maybe re-read this thread and count how many times you shoot down helpful suggestions. Speaking of suggestions... I've read loads of books when I started trying to wade through the seas of useless fitness info, and the one book that helped me tremendously was Delaviers 'Strength Training Anatomy'. It teaches you all the muscles, groups, and how to safely train them. For more of a program oriented approach, get 'Strength Training Anatomy Workout II' also by Delavier. The illustrations are excellent, and everything is written so well its really easy to understand.
Good luck.
This one is awesome:
https://www.amazon.com/gp/aw/d/0736092269/ref=ya_aw_od_pi?ie=UTF8&amp;psc=1
Read: https://www.amazon.com/gp/product/0736092269/ref=oh_aui_search_detailpage?ie=UTF8&amp;psc=1
https://www.amazon.com/gp/aw/d/0736092269/ref=mp_s_a_1_2?ie=UTF8&amp;qid=1524608979&amp;sr=8-2&amp;pi=AC_SX236_SY340_FMwebp_QL65&amp;keywords=strength+training+anatomy
Theres one for women too but it's all about the booty. Great books but I need more than 40 butt exercises.
Doesn't cover work out programs. It just breaks down exercises, the correct forms, correct forms for different body types, common injuries and common mistakes.
The illustrations are also awesome. There's one of some guy in jesus sandals doing some lifts. Strait out of the 90's gym wardrobes. Aside from the sarcasm the illustrations are actually very good and highly detailed.
I have his book called The Art of Expressing the Human Body and it deals almost entirely with his workout routine. It's a super good reference to have.
A book can be helpful for learning weight lifting techniques. I used The Art of Expressing the Human Body by Bruce Lee. That book is full of great instructions, pictures and illustrations of proper weight lifting techniques. The machines he used may be considered primitive by today's standards but the underlying pulley mechanics haven't changed even if the equipment looks fancier. Read up, plan your workout before you go in to the gym and just concentrate doing your planed routine for the day. Bring it with you and use it for reference if you need to. Eventually you will start to feel comfortable going to your gym. You will learn the etiquette (it's usually: "Yo, you using this?" and, wiping your sweat off the benches) and you will fit right in.
Here's his book on how to train like him by him.
The Art of Expressing the Human Body by Bruce Lee and John Little
And how to fight like him here
"The Art of Expressing The Human Body", by John Little.
You can find it on amazon here
If you are interested in these types of books, then I would also recommend "Zen In The Martial Arts" by Joe Hyams. (My personal favorite)
You can also find it on Amazon here
Enjoy!
I believe that's from The Art of Expressing the Human Body which is a great read. Lots of great ideas for working out and Bruce's ideas are awesome motivation.
Some people (myself included) would tend to recommend that teenagers not get too obsessed about stuff like this. Just eat healthy, exercise, stay safe and out of trouble, try new things (like sports), learn and learn to like learning, and have fun.
You have plenty of time to become "seriously fit". Bruce Lee, who I've heard some people jokingly call 'the fittest person ever,' didn't start exercising (cardio and strength training) until he was about 24[1].
As long as you're growing and making progress, worrying about the extra details aren't necessary.
https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
You can use more sensible diet plans than what's in the book, but this will teach you how to work hard and put some pounds in your squat.
Fair warning: it is a very challenging six weeks.
The book also has some interesting history in it (really, it's a historical item itself) so it's worth reading if you're interested in the history of the iron game.
Sounds a lot like "Greasing the Groove" Some dude named Pavel came up with it in a book called Power to the People
Some people swear by it for increasing reps on bodyweight exercises. There are plenty of threads in Bodyweight Fitness discussing the same technique and similar variations.
If you want to be able to do more pushups, do more pushups. That makes sense.
One of the problems is that low-quality shoes generally take a while to reveal their crumminess. You might have to walk a couple days in them to really see how bad they are. In the case of my Skechers (see other response in this thread), it took a while before I noticed that half of my middle toe was numb 24/7 (not front or back half, the whole right half!). Then I noticed that I was losing feeling in other toes, too - not to mention the nice scabs I had from where the toe cup cut back onto the top of my foot. I was in a job where I had to walk all over a very large restaurant for long hours several days a week.
The $30 I paid for the Chinese ones I bought in Japan was a bad choice, but I was broke. The Skechers were like $60 or something - though I did get refund for them. I concede that price may not be an indicator of "quality." The Chinese shoes caused my ankles to tighten up significantly, because, as I discovered, the flex point in the sole was too far forward, causing my lower leg muscles to contract with each stop (to hold the ankle in place). That combined with the heel being a tad too thick caused my ankles to get all sorts of tight. (EDIT: I think that Converse All-Stars are "good shoes" because they let your feet be your feet and don't try and control where they flex - so price is not necessarily an indicator of whether a shoe will screw up your feet.)
Regarding quality, I believe that most people don't know how to evaluate shoes because they don't know how their feet are connected to their knee stabilizing muscles. Essentially, people blame pains they have on their knees or ankles when they should really blame their shoes. The problem is that the shoes have too much cushioning in the sole. When the sole provides too much cushioning then the nerves in the feet are incapable of sending quantity-of-force and direction-of-force nervous signals to supporting muscles around the knee. This is because the sole's softness dissipates the forces coming into the foot, providing a confusing signal for the nerves in the feet. So, the leg muscles do not properly stabilize the knees because they don't know how to do so (the muscles don't get the correct information about the directions of force they would protect against). Ironically, people are convinced that shoes with "more support" are somehow better for them. This can't be true.
If you want to fix your knees walk barefoot on hard surfaces at least part of the time everyday. You will learn, by use, how to place your foot on the ground, because mistaken use is painful. This will help to retrain your leg muscles at stabilizing your knees - though there are exercises which are even better, which I don't know that I could describe in textual form. The foot should be placed heel, ball, toe and in a direct straight line where the ankle lies under the knee lies under the hip. If you need exercises to correct that (it's safe to assume that yes, you do) see Pete Egoscue's book Health Through Motion. Regarding the nerves firing to your stabilizing muscles, Pavel Tsatsouline's book Power to the People discusses this in the context of why you should not lift weights with gloves on - for safety. This last is because, like the feet, the hands have nerves in them which perform the same function (stabilizing elbow and shoulder by providing direction-of-force and quantity-of-force data to supporting muscles).
N=1, lower intensity, higher reps, short rest. Submaximal training.
My "go to" rep set scheme that I found is the best of strength and hypertrophy in the shortest amount of time and easiest to implement was Pavels "Power to the People" (Strength=1x5 heavy set, 1x5 90% of first set)(Hypertrophy= 80% of first set, multiple sets of 5 until you lose form. short rest.) Sometimes I do the 80% at higher rep ranges. I like this better for volume than 3-4 sets of 10.
Understand your concern...having said that:
It is effective.
(I and many others have used it to accumulate volume in a sustainable way....and also in a way that one can easily incorporate into everyday busy lives)
It is tested.
(utilised in many countries basic training programs for military)
It works.
(see above)
Its called the grease the groove method... there is lots of testimony around it... utilised in many countries basic training programs..
For more google it or:
book
EDIT: haha, I made bold headings! how the fuck did I do that!!? ...soz, it now looks like Im shouting at you.
I seem to get the best results from running, especially in the moderately strenuous range. Also, I usually need to do at least 20 minutes.
But I get really bored doing steady pace aerobic so I usually do some kind of interval training--for example, 5 minute walk, 5 minute jog, 5 x (1 min. run, 1 min. walk), 5 min. jog, 5 min. walk. I'll vary the interval times from 30 sec. to 3 min. and occasionally do all out 10 sec. sprints. Interval workouts give me the same mood boost as, say, running 20-30 min. but with less boredom and fewer nagging injuries. I try to run about 3 days per week.
I also lift 2 or 3 times a week, hardly ever on the same day I run. Lately, I mostly do a pretty minimal program focused on dead lifts and presses. I've just started the Power to the People program, which I like so far, but it's still early days. I have found when I do high volume lifting (by which I mean 5+ sets of 5 on 2 or 3 big lifts per workout) several times a week, it doesn't do much for my mood. You need a lot of rest to recover from those types of workouts and I always ended up feeling like I was dragging the bar around every waking moment.
So far, the PttP program, with it's emphasis on "practice" over training, hasn't left me feeling so destroyed. But overall, lifting doesn't do nearly as much for my mood as running (and to a lesser extent, biking). I think of it as a support activity, to make the running easier and reduce injuries. I know some people say lifting works well for them, but I tend to overdo it and end up feeling exhausted and terrible, which is the opposite of what I want.
tl;dr: Moderate to high intensity interval training for at least 20 minutes about 3 times a week works best for me.
Second the royal court and Matt Furey. Also, I'll throw in Pavel's amazing book "The Naked Warrior."
This book ... I can't say enough about it...
http://www.amazon.com/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555
Naked Warrior by Pavel Tsatsouline
Or try The Pirate Bay
I'd recommend the first exercise in this video for shoulder flexibility, it has helped me a lot. I generally do a short stretching circuit after training two or three times a week. As my flexibility improved the amount of stretching I do has lessened. It is usually composed of the shoulder dislocate in the video, I touch my toes standing and sitting, I stretch my hips and glutes with the butterfly stretch, stretch my quads and hips with the quad stretch, and I also stretch my shoulders/pectorals with the pectoral stretch. Many of these can be found by googling them, though I've gotten most of my stretch work from this book
Also a nice guide.
http://www.catalystathletics.com/articles/article.php?articleID=137
Good for you man. The classic lifts are a ton of fun! Here are some thoughts that you'll hopefully find helpful.
Best of luck mate!
The only way to self-teach them is to film yourself CONSTANTLY.
I would also recommend Everett's book, found here.
What really has to happen is that you, as a trainee, need to understand the mechanics of the movement, visualize it, and furthermore, find cues that make sense to you. A lot of cues are sort of abstract; Don McCauley has a video explaining his "catapult" technique. This shit made zero sense to me, but my friend understood it. When I explained this technique and my interpretation of it to a semi-coach, he put it in different terms/cues, and now they are what I use.
To be honest, there is too much information out there for these lifts. There are different styles in terms of how they're approached and executed, so if you gather information from too many sources, you may find yourself taking in cues and positions from various sources that do not apply to one another. In the end, a lifter has to adapt these movements into things that work for their body and brain. This is where a coach is handy, because he can say, "try this" or "try that." If you're on your own, you have to film yourself, and diagnose what looks awkward and/or sub-optimal, then fix it.
It could be beneficial to mimic a lifter that is in your weight class and roughly the same height; if you try to mimic a lifter, you may fail. But emulation is part of the learning process.
I would start with Everett's book. I think he has an English degree. He's a pretty clear writer and there are a lot of pictures guiding you.
As for the snatch and clean, they feed off one another. Everett teaches the snatch first. In my experience, people gravitate towards one or the other. The same friend who understood the catapult technique has a really awesome bar path in his snatch, and for whatever reason, always has. It puts mine to shame. However, on the other hand, my cleans make him look goofy. It's probably part how we're built, but still, what works for him does not work for me. He also can only split-jerk; I have never felt comfortable in that movement so eventually I started push jerking and that is something that he struggles with.
One thing I will say, is ALWAYS learn the full movement first. IE, learn the full clean first, then the power clean. If you ONLY power clean, you will develop a motor pattern that says "catch the weight here." If you develop the clean first, your instinct will be to get under the bar, which translates into a superior power clean as well.
The same applies to the snatch, assuming you're flexible enough.
I'll add:
This one covers way more than just gymnastics. I was very surprised at the breadth of coverage in this book, from how strength vs hypertrophy works, mobility, developing your own programming and quite a few other things that closely relate to CF.
This book sort of hit the spot with me because I'm trying to be a better oly lifter. I was having trouble with banging my shoulders during heavy cleans. Low and behold, I was looking through this book and found a paragraph on just that topic and on how to correct it.
No problem on the stalking, haha.
Those are good questions about lifting. I've also done a lot of googling on the topic and come away frustrated. I started about 3.5 years ago, and I train mostly for strength. Overall, I think it's been a good thing for my scoliosis. It can be frustrating - lifting is harder when you don't have a straight spine supporting the weight. I've been able to get decently strong and continue to make progress, though (495x1 deadlift, 335x5 squat, and 210ish bench). All my lifts continue to go up each week, although I have had injuries and tweaks along the way. I can't say if it's due to my scoliosis or not, so I just deal with them and keep training.
I think the way scoliosis will impact lifting will be a little different for everyone since everyone's curves are unique. For the most part, I can perform the lifts with minimal modifications. Bench is hard for me because my right shoulder comes out at a weight angle due to my thoracic curve, but I'm still able to get stronger.
I think lifting has made my curves less noticeable, but it's really hard to say. Ultimately, a body with muscle on it is going to look better than one without, and being stronger is going to be better than being weaker. I do struggle with body image issues with the scoliosis from time to time, and lifting has been very helpful for that. I have a lot more confidence, both from having muscle and from knowing that I'm stronger than most other guys walking around on the street.
Are you familiar with the Starting Strength program? I would highly recommend that program. It's a basic barbell program, and it's the most effective way to get stronger. There's a large community on the starting strength forums, which is a great place to ask for advice and post form checks. There are a lot of things grouped under "Starting Strength": "the program" I just mentioned, the methods of executing the lifts, weekend seminars put on by Mark Rippetoe, a coaching certification, an app, an online coaching service, and a series of books. Sometimes starting strength gets flack from bros online, but I would ignore that. Just go to the forums and look at people's training logs - you'll see some big numbers achieved relatively quickly.
The 2 big things for success in the gym are proper form and adhering to a program without giving up or adding stuff to it. For form, the best thing you can do is find an "SSC" (Starting Strength Coach) near you and schedule a training session. They'll teach you how to perform the lifts safely in accordance with the SS model, along with any modifications you might need to make due to your scoliosis. For example, with a lumbar curve, you may have an effective leg length discrepancy and need to shim one of your shoes. They'll be able to tell you that. They'll also be able to help you get started on the novice program.
To find a coach, you can look here: http://startingstrength.org/index.php/site/coaches
Rippetoe himself also puts on seminars, which I mentioned, which you can find a list of here: http://startingstrength.com/coaching/seminars
I also mentioned the starting strength books. The first one to read is "Starting Strength: Basic Barbell Training" (abbreviated as SSBBT). You can get it on amazon here: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738. This book covers how to perform the lifts, and briefly talks about the novice program toward the end. The book is very dense, and I wouldn't recommend reading it cover to cover at first. I'd read the "how to" parts for each lift first, then go back and fill in the blanks.
The next book is "Practical Programming for Strength Training" (https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754). This covers how to structure a training program. It goes into more detail on the novice program, then lays out different types of intermediate and advanced programming. This one isn't as essential to order right away - you can find the general novice program here: https://www.t-nation.com/training/most-lifters-are-still-beginners (scroll down to "The Program").
I guess that was a long response. Hopefully this info is helpful for you or anyone in the future who might find this thread. Feel free to PM me if you have any questions. Depending on your location, I may be able to recommend a coach or gym. I wish I knew all of this when I was your age, so don't hesitate to get in touch.
Dealing with knee issues myself from an old injury. I will say do not push a knee issue. It will back fire 100%. I'm having to go back to no weight/ low weight, just the bar to build support muscles to ease my situation. Hams, calves, back, hips all play a part. It's better to work with your limitations with knees and build them up well and stable rather than push weights and have to recoup for months.
From what I can see, your alignment seems off. The bar seems high on your neck, roll it down to on your traps more. The alignment could be unbalancing and straining rather than loading the skeleton and muscles for workout. If that helps.
A book you should check out:
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1483635089&amp;sr=1-1&amp;keywords=starting+strength
You are big young guy. 3 things that are working massively in your favor. Buy and read this.
Run the program as written, see a coach and learn to lowbar squat. In 4 months you will be squatting 315 for 5s. Milk the novice gains for everything you can before switching to intermediate programming.
This book and a gym with a barbell is all you need. You won't get hurt, you start light and work your way up.
Edit:sorry, fucked the link up multiple times...
Stronglifts 5x5 or Starting Strength
I'm doing SL5x5 right now, started end of last year. Read parts of starting strength for more detailed instructions on how to do the exercises.
My experience so far: Gained a little bit of weight but not much. First few months I went from 140~145 to ~150 (I'm about 5'9" for what it's worth). I haven't changed my diet too much though, so that is a big factor. I think I've gained quite a bit of strength and I've noticed muscle growth. Especially in my upper legs and back. That's where there's been the most noticeable change. My posture has also improved a lot too.
I don't make it sound amazing or anything, but it's done more for me than any other workout I've done has so far. Take it for what it's worth. May or may not be the right thing for you. tl;dr of SL5x5/SS. Bit of a learning curve to get the ~5 main exercises, but there are only 5 exercises. If you stick to the plan you'll get stronger and start to look better too.
> "Starting Strength" by Mark Rippetoe
This the right one?
I'm in a similar situation as you my friend. I have been doing machines for about 5 or 6 weeks now and I have just started throwing in free weights in my routine and I feel over whelmed and awkward at the gym and extremely self conscious. However I can offer a bit of advice in regards to your form; if your serious about sticking to lifting I would pick up the book "Starting Strength" it's only about 25 bucks and it goes into EXTREME detail in regards to how to properly preform all the major lifts and even offers insight into your diet, routine, and other lifts.
Here's a link: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1404262578&amp;sr=8-1&amp;keywords=Starting+strength
I think Mark Rippetoe says it best http://www.t-nation.com/training/crossfit-the-good-bad-and-the-ugly
He basically wrote The Book on Strength training, and also worked with Crossfit for a few years so I respect his opinion.
Check amazon
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1410941216&amp;sr=8-1&amp;keywords=starting+strength
If OP wants to low-bar squat, all the Starting Strength material is going to be helpful. Check out the book from the library! https://www.amazon.com/dp/0982522738/
Low-bar is definitely a weird position... for my first set of warmups, I'm always like "MY BODY DOESN'T BEND LIKE THAT" but by the time I'm halfway through warmups, it's like "O HAI I CAN DO IT!"
I too work a desk job, and I think that low-bar squat posture is helpful in counteracting the rounded-in shoulders that we get from typing all day.
I started with Starting Strength. It’s a book that explains the basic lifts and outlines a basic barbell program. Do that for awhile then move on to a more advanced program.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
it's not just about having a gym membership, make sure you use it! The biggest obstacle for me was ignorance of what to do, how to do it, and when to do it.
Read this so you understand the what and why.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1395930051&amp;sr=8-1&amp;keywords=starting+strength
Watch these so you understand the how.
https://www.youtube.com/watch?v=tMAiNQJ6FPc&amp;list=PLNhFKPjedRnRrgZbcM1TbI7YTD0pxqMgH
Never let yourself NOT go to the gym for more than 3 consecutive days. Put in the work for just a couple weeks and you'll see great results!
And remember, "learn before you load". Don't be that guy who tries to do too much too soon.
Good luck!
On the routine you can go to /r/bodybuilding. Just don't tell them you're vegan. :o)
Get 1g per pound of bodyweight of protein (protein powder seems to be the easiest way to do this on a vegan diet) daily.
Get 3-500 kcal above daily maintenance levels to fuel growth.
Use Starting Strength.
Ideally you stay in the 8-12 rep range per set (2-3 sets).
Don't train all muscles on all days. Split it up. One day chest, one day legs, one day shoulders and back, something like that.
You can push yourself more and each muscle group has more time to recover and grow.
You may also find further help on http://veganbodybuilding.com
Have patience. This project will realistically take about 3 years to completion if done right (which is no time really and you'll see continuous improvement from the first months on). You will get more of those gains in the beginning, which should soothe some of that impatience.
Personally, I would recommend hitting up /r/bodyweightfitness (they have a loosely defined Beginner Routine in their Training Guide, but you would be good with the recommended Start Bodyweight routine), but you may prefer getting Starting Strength and working with weights instead. A hybrid of the two is most effective because after a certain point, there isn't a whole lot you can do to increase difficulty on your leg workouts without adding weights; to start off, though, you'll do fine with just bodyweight.
Of course, that's just my opinion. Others may have different and/or better advice.
Starting Strength.
I do 3 days a week, with two routines. Routine A and Routine B, which you rotate through. Week 1: A , B , A . Week 2. B , A, B, etc. Consists of deadlifts, Overhead press, bench press, squats, rows, dips or chinups(I do both). So, I do 4 work outs in each routine. Squats are in both of them.
I totally get the idea for a coach. I also would like to have someone coach my form. I started with starting strength from Rippetoe, which is a great way to get the basic form, but someone who knows who can watch is nice to have.
Haha no worries, I'm not super fat actually I'm just really unfit. I just got a treadmill and started Couch-to-5k.
http://www.shaolintiger.com/category/fitness/couch-to-5k-fitness/
My body type scan already rates me as 'heavily muscled'.
I tried the slow carb diet before, but it didn't really work out for me. But yah I've cut out sugary drinks, snacking etc and am trying to eat better. Just want to get into generally better shape.
Resistance training is great of course, I've read http://www.reddit.com/r/loseit/wiki/faq and http://www.reddit.com/r/Fitness/wiki/faq
I even bought he most recommended book - http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
So yah, getting there :)
OP - you should start going to the gym and working out too. You'll gain confidence, have more energy, look better, increase testosterone production -> higher sex drive, be healthier, etc.
You can try to go with your wife, but don't let her dissuade you from going if she isn't supportive (this seems weird to me but maybe she wants to go alone since going with another person is slower, or she thinks you won't be serious about it and would be a waste of her time to teach you). You don't need another person to workout anyway. All you need is Starting Strength, which will teach you the 5 main compound movements. Once you've read this, go to www.stronglifts.com to setup a routine that uses these 5 main compound movements.
This is exactly what I did 4 years ago. I never set foot in a weight training area before. I was a complete and utter noob, but I had drive and wanted to learn how to lift and get stronger. The first workouts were awkward as I learned my way around the gym and how to use the equipment, and I was incredibly sore afterwards. It turns out that you get less sore as your body adjusts to exercise, and awkwardness goes away with just a bit of experience. Within 4 months I had gained noticeable weight and strength - and even knew the lifts pretty well. My friends noticed and started going to the gym with me so I could teach them - they considered me the resident expert on strength training. But really all I did was read Starting Strength, watch some Youtube videos, and do the lifts myself.
You asked how to get back on equal footing - I think doing the above would be a great start. You'll probably eventually surpass your wife on lifts, since men are stronger than women on average. Good luck.
buy yourself a copy of starting strength it will teach you everything you need to know to begin sport related strength training. basically the exercises that are being mentioned here, squat, deadlift, powerclean, also bench press and overhead press.
to starting strength I have added dips, chins, sprints, and I wish my gym had a climbing rope.
disclaimer: I've been weight training significantly longer than I've practiced judo. I would like to say that there are no exercises that will directly relate to anything. to get better at judo you must do more judo. being strong helps out in a multitude of other life-related things, It's really important to me that I be physically strong. but it hasn't given me much of an advantage in judo. at least not over someone who is generally physically fit. I can deadlift 400lbs, the only time I felt this was applicable in a judo situation was while training turtle turnovers, which I've never actually seen done in competition. I've been owned in newaza by smaller dudes who either haven't lifted in a long time, or don't actively lift. my weight training felt useless.
what I'm saying is, it's not that big of a deal, if you're physically weak, you need to get stronger, but don't expect it to really help your judo that much.
To make a very brief comment about a very large subject, most trainers and fighters agree that hi-weight lo-rep compound lifts build the most useful strength for MMA. The idea is to train fundamental body movements, not individual muscles. There's no better way to do that than the old strongman exercises: squat, deadlift, press, and pull.
As a couple others have mentioned, Starting Strength is an excellent book to get started on this:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1371684840&amp;sr=1-1&amp;keywords=starting+strength
But these are pretty technical lifts. One bad rep and you can really fuck up your back, or shoulder, or lots of things. So that book is only worth a damn if it's supplemental to somebody teaching you how to squat and deadlift without hurting yourself, how to put weight overhead with good form.
The subreddit at r/fitness is probably a better place for you to learn about this stuff, by the way-- check out their FAQ.
Get Starting Strength, read the whole thing, then do the program.
Don't fuck with it. Don't be put off by its apparent simplicity. Don't change it up. Don't think you'll just add a few more sets, etc.
Just Do. The. Program.
And that's it. You'll have several months of linear gains, and by the time you start stalling, and are ready to move to an intermediate program, you'll be far ahead of where you currently are. Assuming you continue to read & study during this time, you'll be well-prepared for the next step.
Hi,
3rd edition is like literally just about to be released. Don't buy the second edition.
edit: it IS out - http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1322144628&amp;sr=1-2
Kindle edition should be available in less than a month.
The book Starting Strength can be a big help. And what others have said. Don't be afraid of people either. Trust me when I say no one who is seriously lifting is paying attention to what anyone else is doing.
Do yourself a huge favor and don't restrict your exercise to cardio. If anything strength training is much more important and will yield much faster results.
Read this book cover to cover (for serious): http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Check out r/fitness and r/weightroom.
I am a big fan of Mark Rippitoe's starting strength.
https://startingstrength.com/
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
I highly recommend this book for anyone interested in being stronger.
Absolutely.
I recommend this book:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1_ha?s=books&amp;ie=UTF8&amp;qid=1409757928&amp;sr=1-1&amp;keywords=starting+strength
It is the bible for powerlifters. Power lifting is really three main lifts, the Deadlift, the Squat, and the Benchpress. The Deadlift and the Squat in particular, build and strengthen your core.
The best tool for guidance is a basic Anatomy and Physiology textbook, to see all of the muscles, their origins and insertions, and how they generate force. However, that's time consuming and somewhat boring, so here are some quick links to books that have information regarding exercise specificity; i.e. what to do for which muscles you want to work out:
Still halfway decent and for both genders, despite the title.
Not such a fan of Rippetoe, as I tend to go the bodybuilder route, and strength is less of a priority, but still a good source.
--------------------------
Also, if you're so inclined, a purchasing a single session with a personal trainer to help you sort out your program would do wonders. (Make sure the trainer has some sort of certification, though--B.S. or higher in Sports Medicine/Exercise Science/Athletic Training, ACSM, NCSA, etc.)
I've never seen one. There's an FTM fitness sub that's not very active, and I don't use it. But let me leave you with some resources.
First, general healthy living + nerdom: Nerd Fitness (www.nerdfitness.com)
Second, if you want to get into lifting, scrounge your house for change if you have to and buy this book: Starting Strength by Mark Rippetoe (https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1467178753&amp;sr=8-1&amp;keywords=starting+strength)
I'm lazy about embedding links. It may be worth noting that I have no affiliations with either Nerd Fitness or Mark Rippetoe. Also a disclaimer: Starting Strength is a strength program, not a bodybuilding program; although you'll probably lose fat and put on some muscle as a result, it's basically a side effect of becoming stronger. However, even if you do decide you'd rather train in more of a bodybuilding style, it never hurts to have a good foundation in general strength. Also it's really cool to be able to pick heavy things up and put them down.
Rippetoe taught me 90% of what I know about lifting and programming. I started with basically no knowledge at all, and less than a year later (I started around last September) I can just bang out a 200lb+ squat. (For reference, my max squat before starting T was 190lbs. I realize that T does make a difference in strength performance.) In my time lifting I've seen myself get a little bit leaner--I was already fairly lean by female standards, and losing more weight wasn't really a goal of mine--and I packed on about 10lbs of muscle before starting T, which did loads for my confidence. (T note again: since starting T I've put on another 6lbs.) In the end I would say I did look more masculine, but not necessarily less feminine; as with many trans guys, I'll forever be keeping my birthing hips, but seeing myself develop biceps has been really cool and rewarding. And, to be honest, if you don't get anything else out of it: It's kind of hard to dislike your body--however it looks--when you find yourself performing at a level that you never thought you could.
Feel free to PM me/ask questions/whatever.
PS: Both squatting and deadlifts will do wonders for your back and core. I owe my back to deadlifts. And overhead presses build some beautiful deltoids and triceps.
Buy this book and read it
Good intro to free weights.
Nutrition comes next. Check out r/fitness, they have a good FAQ.
Check out Starting Strength -- follow the program and you will most definitely see your strength go up.
Starting Strength - Form
[Practical Programming] (http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1407078295&amp;sr=1-2&amp;keywords=starting+strength) - How to plan your workouts
THE book.
The accompanying site, which has gone through pretty big makeover lately to become more user- and beginner-friendly. Check out the link "Learn More" at the top for a good intro and links to important articles hosted on the site.
Starting Strength is excellent as far as the theory and execution of the lifts, but the program as written can be tough, sometimes too tough depending on your lifestyle and other obligations. Other programs with similar philosophies but more modest workloads include Greyskull LP, 5/3/1 (not great for novices, but super flexible for intermediates), and Madcow 5x5. Ice Cream Fitness 5x5, Stronglifts 5x5 and some others seem to be popular with beginners as well.
If I were you, I'd obtain a copy of Starting Strength by Mark Rippetoe, and actually read it, and follow his advice.
I recommend purchasing and reading the SS book (https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1474557039&amp;sr=8-1&amp;keywords=starting+strength) and following the program as prescribed. It has loads of other info about barbell training besides just the details of the program. Practical Programming is good, but I wouldn't recommend it for a novice.
If you just started the novice program and are already missing lifts, then did you start the program with too much weight?
Do you want to share your numbers, your age, and body weight?
The SS forums are a great place to ask questions too, but you're gonna get ripped to shreds if you say you're doing the program, but haven't read the book. :P
This is a great book: http://www.amazon.com/dp/0982522738/
Starting Strength
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;sr=&amp;qid=
Your husband sounds like a douche.
I see some serious potential in your body for fitness and a lovely shape! It's already there, shape-wise. You have a great dip in your natural waist, your legs in particular look like they are going to be amazing with some exercise and your butt still looks quite high.
Your body reminds me of mine when I was a bit heavier but you have more muscle already than I did. If you lose weight slowly and do weight training at the same time you may avoid the excessive amount of loose skin that I, unfortunately, did not!
I would advise you to try http://www.myfitnesspal.com/ as it has helped me immensely in my getting fit.
The other thing you could get is a small (they are like, 20 bucks) digital food scale. Amazingly helpful. It's shocking how rarely a measuring device (tablespoon,cup) is accurate. Almost never! I was so wrong on my portions and serving sizes before I got a scale.
Also, I would suggest not just doing cardio classes but weight lifting as well. You could look at something like Starting Strength or The New Rules Of Lifting For Women.
It will reshape your body, making everything tighter and higher instead of just losing weight (which has the danger of making everything droopier and saggier!).
Good luck!
Awesome! I'd highly recommend Starting Strength because it is simple and effective. Only 3 sessions per week, 3 lifts per session, and each session only takes around 1 hour.
This is where I'd start:
Then once your equipment gets set up, just follow the program, eat enough (seriously, this is damn near the most important thing), don't miss training sessions, and post form checks and ask questions over at r/startingstrength.
If you do that, as long as you don't have some infinitesimally rare disease, in the next 3, 6, 9, and 12 months you'll get stronger and bigger than you ever imagined. Just do the program. It's going to be hard work, but it really is that simple.
Good luck!
Starting Strength is a book/lifting program that's a pretty good starting point for doing barbell lifting.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/
Keep it simple and, more importantly, do not over-think it.
If you are a beginner, just about any well-designed programme will work door at least a few months.
Have a look in r/powerlifting and r/fitness FAQs for comments on the various programmes.
If you want to understand the theory:
Buy this book and read it.
I'm not an expert so buy the book starting strength before you start lifting. You want high volume/low reps though.
First, understand that there is no such thing as mental illness
http://www.youtube.com/watch?v=hXMJ9lVBvVE
http://www.youtube.com/watch?v=7Riet8REzsQ
Then, eat well (+meat, -sugar), sleep well, go do high intensity low duration exercises (something like http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_4 or brazilian Jiujitsu).
Then, find something that you like, that is in demand and that you have some talent. Then hit MMOCs, books, torrents and all that.
Deadlifts are a completely different movement, with the weight in a completely different position, which activates muscles at a completely different angle. To fully activate the posterior chain in a back squat you must go below parallel.
If you want to learn the nitty gritty differences between the major lifts I recommend this book, and in here he explicitly states the fact that I mentioned, that you only fully activate the posterior chain below parallel in a back squat:
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1486673097&amp;sr=8-1&amp;keywords=starting+strength
Is this the correct starting strength book to buy? http://www.amazon.co.uk/Starting-Strength-Basic-Barbell-Training/dp/0982522738
Starting Strength is the place to start. Dry as hell. Read it all the way through. Start light and simple. Do it right, and you will see results by week 2, I promise. It changed my life.
Take an honest look at your diet. Again, start simple. The best place to begin is to start cutting out "dead" food. If it doesn't resemble what it looked like when it was picked or slaughtered, try getting rid of it. Sugar is your enemy. Alcohol is another one - particularly if you are using it to sedate.
This is a long journey, my friend. Take the time to study, make changes in small steps. One day you won't even recognize the man you are today.
Good luck, brother.
You can always get started with bodyweightfitness but if you truly want to build more lean mass then you are going to have to start lifting heavy things.
From a practical perspective, this means getting a gym membership for 95% of people. But you could also start doing a lot more manual labor.
I think it's ludicrous you think a gym membership is out of your budget. Make it work if you want it, friend. I'd bet my bottom dollar there's an affordable option near you. As a hint, don't just look at big name gyms like Gold's, Vasa, 24 hour, etc. You can often find smaller "garage" style gyms or boxing gyms with weight equipment and they're often way cheaper with less contractual bullshit. Post in your city's subreddit and do some digging.
And if you're interested in educating yourself about how the body builds and uses muscle, I highly suggest reading the book Starting Strength by Mark Rippetoe to learn the fundamentals.
Also, read the sidebar over on /r/fitness
> if I go even further down my back collapses even more....what do I do to fix that?
As u/BR33ZY, you need to deload your squat weight and fix your form while re-progressing.
> Also should I sit back and squat or is it more of a straight down motion? This is the biggest thing confusing me right now.
We're talking about the low bar squat here. It's different from the high bar squat in many aspects.
The idea is to push your hips back and descend untill you hit depth, then push your hips up.
For this it's better to watch and read than to just read.
To watch:
To read:
Cheers!
https://www.t-nation.com/training/crossfit-the-good-bad-and-the-ugly
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
tl;dr crossfit = shit, κτίσε δύναμη με deadlift, squat, bench press, press, chin ups, rows.
Keeping in mind affordability and portability, a powerlifting spin (and that I’m on mobile, so sorry about formatting):
I'm the same age. Was a casual gym goer, then I discovered Starting Strength and fell in love!
Starting Strength is simple, quick, and the advancement feels and is noticeable. It's a really good program!
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_api_i_oRu1CbGMY8G06
Drinking caffeine doesn't affect your bone density, unless you have some illness I've never heard of.
If you're worried about bone density, anyway, buy a copy of Starting Strength and start lifting. You're at the perfect age for it.
A few things I can see from your squat (also, I'm close to a beginner myself so take this all with a grain of salt): I'm not sure from this angle if you're doing a low bar squat or a high bar squat: looks a little high to me. And your wrist position is letting the bar roll around on your back. Your wrists should stay in line with your forearms: like your throwing a punch, not doing a pushup. I found this video helpful at addressing both issues. This is my favorite general squat video. And chalk is important for getting a good grip on heavy weights; I never train without it.
Also hard to tell if you're doing this from this angle but it helped me with any knee issues I was having. When you squat down, you want to start by shoving your butt backwards. That's what should initiate the movement, not bringing your knees forward. You then want to continue the movement by bending your knees forward and outwards, keeping them in line with the 30 degree angle of your feet (I can't see if your feet are wide enough or pointed far enough apart from this angle). BUT don't let your knees go beyond the tips of your toes! Some people train this by putting a block of wood or something in front of their toe to they can train not knocking it over on the way down. You make up for this by shoving your butt out farther so you can get down nice and low, which also helps engage proper hip drive recruitment of the posterior chain muscles. The knees in front of the toes thing is known to cause knee issues.
Important: focus your gaze on a point on the floor just five feet in front of you while squatting. I've started actually putting an object there for me to laser in on. Keep your chest puffed up and your chin low, like you're holding a tennis ball there with your chin.
Your bar path isn't quite vertical; I can see it moving forward as you go down in the video. Some of the things I've suggested should help there. In general, the mental cue to keep the bar over your mid foot is helpful for me.
I think you're going down far enough; It's hard to tell because of your gym shorts. Maybe just a little bit farther would be good. I find it's way easier to get back up when I go down far, even though that's scary! That combined with shoving your butt back will activate hip drive.
Your deadlift form looks pretty good! I can see just a little bit of back rounding on your last couple reps, which is best to avoid. But that can happen as we get fatigued. Try lying down on the floor and doing some back extensions just to feel the muscles your should be flexing hard during the lift to keep your back extended.
Also focus in general a bit more! I can see you glancing at people around the room and the gears in your head turning during your set. It's best to try and get in the zone, blocking everything else out. I worry over and work on form during my warm up sets, but try to just let my body do its thing during the work sets. If there's a form issue, I'll correct it on my next workout instead of trying to change anything between work reps. All I'm thinking during the work sets is, "NO HISTRIONICS - ASS BACK, MID FOOT, ASS UP! ASS BACK, MID FOOT, ASS UP..."
I'm not sure about squatting barefoot. I know some people deadlift that way, but I haven't heard squatting barefoot recommended. These are great and you can get them for <$60 if you don't care about the color. Made all the difference for me - keeps your ankles and knees stable while letting your push nice and hard.
Embrace the DOMS - love the DOMS. There's a difference between pain and injury. I was getting crazy DOMS for a while, but did my squats anyway. The DOMS were gone by the end of the workout (and then came back twice as hard the next day!). But eventually that stopped and I don't get DOMS much anymore.
Overuse and possible medical issues are no joke. I've never had an injury worse than the time I spent two full days walking around Washington DC in dress shoes. Most doctors don't understand training, but get their advice about your knees anyway. I'd blame your knee issues on your job before blaming them on squatting.
If you haven't already, definitely read Starting Strength no matter what program you're moving towards.
Starting Strength - by Mark Rippetoe
Get on a workout plan. Pick up a copy of Starting Strength by Mark Rippetoe, and turn it into your new Bible. Read as much as you can on Lyle McDonald's website on exercise and nutrition.
Lyle McDonald is the ultimate guru of exercise and nutrition. He will fill in the areas Mark Rippetoe doesn't when it comes to diet and exercise beyond the beginner phase of training. Mark Rippetoe has great knowledge on barbell lifting, but he's a guy who trains powerlifters primarily. He's not going to teach you anything about dumbbells, machines, cardio and other non-barbell stuff. Mark tends to be kind of a meat head due to his preference for powerlifting as a goal beyond any other exercise goals. Don't follow any of Mark Rippetoe's diet advice. He will make you strong, but also very fat. He's a power over aesthetics guy. Lyle teaches training for a variety of goals, including powerlifting, bodybuilding, endurance athletics, injured training, etc.
Use Mark Rippetoe to build a foundation, then build the muscle castle with Lyle McDonald once you're past newbie level.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
This will give you a good base.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
There is the book. You should get it.
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
There is the wiki. It has basic info. Use YouTube to learn some technique, and ask experienced lifters at your gym or take workshops if you can.
Keep working hard and working smart. It will pay off greatly. And learn about nutrition for lifting. It will help a lot.
Just a reminder that we're not being hardasses on you because we do squats and think everybody else should suffer as well -- it's been proven again and again that it's THE exercise in weightlifting. I'd strongly recommend Mark Rippetoe's book if you want to get your form down (make the trap pain go away) and become a beast:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1373834147&amp;sr=8-1&amp;keywords=mark+rippetoe
If you ever get comfortable with the idea of weightlifting, check out Starting Strength by Mark Rippetoe. Lift 3 days a week about 45 min per workout. this book was hands down the best $30 I ever spent in my quest for fitness. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
The only thing I would advise different from the book is to add some direct arm work into your program (curls, triceps extensions, etc). After years of primarily working the big compound lifts, I have big legs, shoulders and chest, but my arms are scrawny by comparison.
Don't do the zyzz workout unless you're on the juice. It's not as efficient training as it could be. I personally like doing GSLP, but you can also do SL5x5 or SS.
These are better for a begginner for sure, because you can hit your body harder more times per week and still grow stronger. Also these all include lifts that raise test.
If you do the movement wrong you don't get to call the actual movement dangerous.
The squat is one if not the foundational strength training exercise.
Driving a car wrong will also get you seriously injured but I haven't seen that post yet.
Either we stop driving or we issue state sponsored squat licenses?
A crash course and some points from the man himself:
www.huffingtonpost.com/mark-rippetoe/squats-lifting-knees_b_4490749.html
But seriously put in the time and money to learn it:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Lets put an end to doctor chicken leg and his army of wobbly knee victims of misinformation.
Form over weight. If you are using incorrect form, you will not be building strength effectively. And, of course, you are risking injury (especially with barbell exercises).
I found Starting Strength to be a very worthy (and inspirational) purchase.
starting strength cover
Think about the bar path from the cover of this book as you’re squatting, it’s a great mental cue. And squatting with a straight bar path over mid foot will address most of your squat bio mechanics automatically. If you squat with this bar path, then most likely knee, hip and back angles will all be correct.
Read this and also this. There are pdfs of the second link available out there. Aside from that, just make sure you plan things out, both your routine and your diet, and make sure you track your progress.
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
There's also a book and movie to accompany this wiki-
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1345235556&amp;sr=8-1&amp;keywords=starting+strength
http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/B001U9FDP2
Dude you're still growing.
As long as you are eating ok and playing sports you will most likely fill out fine. Don't do anything drastic.
If you want a good weightlifting program check out Starting Strength by Mark Rippetoe
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Check out Starting Strength. It turns out much of what I was taught in weights class in high school was wrong.
That's not the plan. (Even the most concise version.) The whole point of starting strength is the form. The methodology. The philosophy.
You can look up the base sets and do them, but you're probably not going to do them well, and you're certainly not going to understand WHY you're doing them.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1344021707&amp;sr=8-1&amp;keywords=starting+strength
Maybe I need to write up something for the FAQ in terms of fitness, but a basic summary of the Paleo/Primal principles for fitness are:
For point number one, to some research on high intensity interval training. Basically it boils down to going out for 30 minutes a few times a week, and moving in an anaerobic state (sprints, jump rope, anything done in quick bursts really)
For the second point, I would recommend picking up Starting Strength and reading it. Then I would look into a beginning strength program like:
Why not just go for the standard Starting Strength?
Listen bud, being in shape brings about many more things than just looking good. Looking better OBVIOUSLY will help you attract more females - but it's the confidence and success that training hard brings.
You build character when you train. You've set a goal towards something. No one is making you do it, you are doing it yourself. You are building the quality of persistence. This quality carries over into ALL aspects of your life: work, school, girls, goals, etc. When you hone your qualities of persistence and perseverance, every aspect of your life is likely to improve. Your confidence grows as a result. As your confidence grows, you realize how trivial all of the bullshit you used to worry about is.
long story short, getting in shape carries over into your life. Every improvement in your life shows through in social situations. Women pick up on this - women love when men are confident and comfortable with their lives and themselves. I'd say getting in shape could be the first link the chain of building some important qualities that you apparently don't have. The first being self respect (referring to your comment about getting exes back).
ADVICE:
go here and buy this:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1333906091&amp;sr=8-1
FOLLOW IT TO THE LETTER AND DON'T QUESTION ANYTHING IN IT.
Being out of shape is not your problem, being a man is your problem. Become a man and things become clearer. Becoming strong is a very logical step in this process.
If you think you are an idiot when it comes to lifting weight, buy or download starting strength. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1334523317&amp;sr=8-1 It keeps it simple and straightforward -- no need to guess what muscle you are going to "isolate" on a workout. Great for beginners.
Read it, download the logbook calculator (http://startingstrength.wikia.com/wiki/Tools_and_Downloads) and join a gym that has a squat rack (a real one, not a machine). If you start now, you will see some real results by July (bathing suit time). Seriously. Start now.
I thought the same thing as you. I didn't play football in HS, and never took a weight training class. Weightlifting is for meatheads, right? Well, I realized that I was way too weak for where I wanted to be and that I could use a little meatheadishness. I tried bodyweight lifthing but frankly, I was so weak that I wasn't seeing the gains.
So I bought Starting Strength, read it, downloaded the workout tracking spreadsheet and started in January. Very happy with my decision because as my fat melts, I am starting to see muscles replace it, which is very satisfying.
If you can spare $20, http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ is essential reading. There's also a companion DVD at http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/B001U9FDP2/ but YouTube videos work nearly as well.
Well, the idea is more to start low and progress to medium-high weight and then rotate between low weight/high reps, medium weight/medium reps, and high weight/low reps for your workouts. But for now, yea, low to moderate weights are essential so that workouts don't completely trash you and you can keep a schedule with good frequency and volume and not burn out or get injured. Gives you lots of time to practice.
Going heavy everyday even once you work up to it is still a bad move for anyone that isn't a projectile testosterone sweating romanian minotaur. It's why people plateau constantly, they buy into the dogma of Heavy all the fucking time! Woo yea hardcore! But they don't have the genetics, nutrition, lifestyle (or steroids) to support it.
If you're serious about weight lifting for fitness go order this book ASAP: Starting Strength
With the amount of useful information on form it contains it would be cheap at twice the price, but it also has one of the best beginner programs for any newbie.
Since you're a vegetarian I won't bother trying to convince you to go /r/paleo but focus on getting your protein intake up and avoid all of that processed junk some vegetarians like to eat. (Soy burgers, rice cakes, wheat crackers, etc.) Eat actual fruits and vegetables. And if you do dairy definitely look into greek yogurts to boost your protein. Fresh berries added to some FAGE 2% is pretty fucking awesome. I really recommend you at least incorporate dairy and ideally fish as well if you're going to lift as it's difficult to gain or even maintain muscle on the standard low-protein, low-calorie vegetarian diet.
And for all of you Starting Strength guys who aren't making any progress on your lifts anymore it's time to get real: 5/3/1.
Sorry about that. I forgot how intimidated it made me feel when I first started.
Starting Strength is the name of a book and a workout program by Mark Rippetoe, the coach of legend on reddit. It can be found here
Strong Lifts 5x5 is a strength training program run by Mehdi. It can be found here
You'll get plenty of different opinions but bear with me, because here are mine.
You have a few options available to you. You can go with 1) slim cardio bunny/runner, 2) all aesthetics bro, or the 3) big and strong route. There are obviously an infinite number of variations in between but we'll deal in absolutes here.
Slim Cardio Bunny/Runner
Exercise:
Start buy working up to 30 minutes of running 3x a week with one day of rest in between. If you aren't there yet, work on jog/rest intervals until you are doing 30 minutes straight. You want to use weekly progressions in this manner. First week, 2 min run/2 min walk, until you make it to 30 minutes. Second week, 5 min run/2 min walk. Third week 5 min run/1 min walk. Fourth week, 10 min run/4 min walk. Fifth week, 10 min run/2 min walk. Sixth week, 10 min run/1 min walk. Seventh week 15 min run/4 min walke. Eigth week, 15 min run/ 2 min walk. Ninth week, try for a 30 min run. You can proceed as fast or as as slow as you need to based on the general principle of weekly progression (more work everyweek). Lean toward easier than harder. Exercise is a lifelong goal. This is a marathon not a sprint. No reason to burn out too early. Once you are running 30 min 3x a week, start to track your mileage. Once you work up to ~15-20 miles a week running 3-4 times a week, you can start to incorporate speedwork. Once you get to this level, you'll need to do more research on workouts.
Diet:
Determine what your your maintenance caloric need is and work on keeping a 300-500 calorie deficit daily. As you lose weight, you'll need to modify this. Eat clean, cut out excess refined carbohydrates, eat more veggies and more clean proteins. Rice, whole potatoes, sweet and not (not mashed or processed), and beans are your best choices for carbs.
Aesthetics Bro
Exercise:
Pick any random body part split routine you want, it wont make that big of a difference to a beginner. I'd probably suggest 2 leg days a week, and chest/back day, and 1 arm day a week. Do 3-5 sets of 8-12 reps of whatever exercises you really want, but I would suggest at least incorporating all of the following: squats, deadlifts, bench press, shoulder press, barbell rows, barbell curls, pullups, pushups, and dips as a starting point. Cardio work I would start by doing it twice a week at ~20 min low impact cardio after a lifting session. Low impact meaning ellipitcal, stair climbing, slow jogs, or vigorous walks. The idea is that you don't want to hamper your lifting by doing too much cardio.
Diet
Same as cardio bunny except try to eat even less carbs.
Lastly we reach the big and strong route. If anything, this would be my preferred plan, because strength is arguably one of the hardest elements of fitness to build.
Big and Strong
Exercise:
Pick a linear progression program. There are a few out there, Starting Strength, Strong Lifts, and Gray Skull Linear Progression come to mind. I personally have done both SS(Starting Strength) and Strong Lifts (SL) and I prefer SS over SL. You can get a basic template for SS on the internet everywhere, but you will miss a lot of the subtle and very important concepts if you don't thoroughly read the actual text.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1343620149&amp;sr=8-1&amp;keywords=starting+strength
www.startingstrength.com is also a great resource.
At your height and weight, it looks like you should stick with this program for 3-6 months. At the end of the 3-6 months, your 5 rep maxes should be around 250-300 for squat, 160-200 for bench, and 100-150 for shoulder press. Your mileage may vary, but if anything you should be lifting MORE than the ranges that I list and not less. If less, you messed something up.
Diet
Eat as much or more than your current caloric intake. The significant stress on your body from the weightlifting will require quite a bit of energy to recover from. For your size, probably keep it around 3000 cal. You may not see weight gain or loss, but you will see body recomp. Eat clean, but don't need to be anal. Still limit the nasty carbs and make sure you get plenty of clean protein and veggies.
Recovery
Something to keep in mind when you work out. Recovery, meaning sleep, stress management, and proper nutrition is KEY. What many people don't realize is that many performance enhancing drugs actually enhance your ability to recover from workouts. That is the magic. Your body doesn't improve DURING the workout. It does so afterward when it attempts to adapt to the stress that was placed on it. The faster your body is able to recover from a workout, the faster you can stress it again, increasing your rate of improvement. Short of taking performance enhancing drugs, you need to keep your SLEEP, EATING, and STRESS MANAGEMENT in check. That's how you grow.
Supplementation
The only supplementation you should do is pre and post workout protein shakes on the weightlifting programs. You can worry about fancy stuff much later on.
Conclusion
If you follow any of the above simple plans consistently, which is key, you will see results in approximately 3 months. If you don't see anything in 3 months, you screwed something up. You either cheated in the eating, didn't work out consistently, or shit your pants when it comes to recovery (partying and drinking too much, not getting enough sleep, etc.) Another thing to keep in mind, be smart with your progression and your intensity. Work out hard, but don't blow your load too soon. Marathon, not a sprint.
Little late here... but the lack of stability you were experiencing is exactly why squats are considered such an important exercise. Free weight, compound exercises are just plain better at developing functional strength than machine exercises because they involve more muscles in stabilization and allow for a more natural range of motion. That's not to say that the leg press is bad, it certainly has its uses as an accessory exercise but you're doing yourself a bit of a disservice not trying to nail your squat form. Your knees and balance shouldn't be a problem once you've got the basics down (and, honestly, the leg press is probably marginally worse for overall knee health).
I'd make a go at learning to low bar squat, there's a lot of good resources out there for it. Anything Starting Strength related (like this video or especially the third edition) is a great place to start for technique even if you're not necessarily keen to do that particular program (most people would recommend something similar to it, though). The folks over on /r/startingstrength are usually happy to do form checks and are a very knowledgeable, respectful, and helpful bunch (granted, they'll also probably encourage you to do the program :P).
All work outs have 3 warm up sets at 40%, 60%, 80%.
Workout Days - M,W,F (Rotate Workout 1 and Workout 2 every other time you lift.)
Workout 1: Sets x Reps
3x5 - Squats
3x5 - Dead Lift
3x5 - Overhead Press
Workout 2: Sets x Reps
3x5 - Squats
3x5 - Bench Press
3x5 - Bent Over Row
All Work Outs End With:
3 Planks till failure
3 Sets of Pull Ups till failure
My Stats and Weights (lbs): 5'3", Male, 130lbs
Squats - 145
Dead Lift - 155
Over Head Press - 85
Bench Press - 115
Bent Over Row - 80
Best Sets of Pull Ups - 7/6/5
Best Plank - 3.5 Minutes
This workout routine is from a book called Starting Strength by Mark Rippetoe (slightly modified for personal preference). This is the routine that is mentioned religiously on /r/Fitness.
https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
These books support sets of five and gives sound scientific reasoning for it.
Starting Strength, 3rd edition
http://www.amazon.com/dp/0982522738/ref=cm_sw_r_an_am_ap_am_us?ie=UTF8
I'm 27, and this is the advice I would give my 17 year old band nerd self (bari sax player here. Yes, I marched bari sax, it was awesome):
It sounds like you go to a big high school. How many girls have you tried to date? As in, how many girls have you actually asked on a date? One? Five? How can you expect to get into relationships if you don't make your romantic intentions clear? My advice is to get used to getting turned down. It's a hard thing to do, but once you desensitize yourself to rejection, dating gets easier. I mean come on, you don't really expect every girl to want to go out with you, do you? Just some. Let me be more specific: Each week, ask at least one cute girl you see for her phone number (or however people message each other nowadays). Preferably a girl you don't already talk to or know well. Look in her eyes with a bright, warm smile, say hi, make small talk, and ask for her number, or to go on a date. Classmates, cashiers, colorguard members, cheerleaders (probably not gonna happen but see the part about getting used to rejection). If she says no, then just smile and say ok. Literally nothing has been lost. Then when you get a phone number, wait a few days, then CALL HER AND ASK HER ON A DATE. Take it from there.
As for the girl who you love. She told you no. Accept her boundaries, dude. Move on. You want something that she doesn't, and trying to persuade her into changing her mind just hurts your self worth. I would strongly advise you not try to contact her in any way again. Wait for her to talk to you... more than once, preferably, before you respond at all. I think you'll find that she won't try to contact you, and that shows what she really wants from you. You deserve better than that. You deserve someone who actually likes you.
Finally, UNDER NO CIRCUMSTANCES should you try to get into a relationship with someone by first hanging around them for a long while, being super kind and doing a bunch of favors for them, and only then bringing up what you've wanted all along. That's deceptive and underhanded because you've hidden your intentions. If you like a girl and want to go on a date with her, and that's the entire reason you're talking to her, a better thing to say would be "Hey, I like you. Want to go on a date?" For now, I advise keeping potential love interests and friends largely separate, when possible. The reason for this is girls are not machines in which you put kindness coins until they magically want to date you. Ask her on a date. If she says yes, great. If she says no, accept that you're probably never going to be in a relationship. Unless you'd really be satisfied with only EVER being friends, don't actively pursue the friendship, because that's not what you really want.
Edit: Other, semi-related advice I would give my 17 year old self: Buy this book, do it with a gym partner, and thank me in a year.
Starting Strength
Read a decent summary of it here.
Watch the platform videos and read relevant articles from here
Read this and read this before you start your first workout.
Find a good gym if you haven't already. The Monday after you've completed the required reading and understand the lifts and the program, go do it. If you stick to it and eat enough and sleep enough, you can go from a 95lb squat to 315lb squat in 5 or 6 months.
It's both a book and a program. The book contains the program and a lot of information on things like proper form on the lifts and costs about 20 bucks. You can find the program for free online, but I highly recommend buying the book. You can pick it up here
Starting Strength
"Starting Strength" by Mark Rippetoe is the book that /r/fitness recommends to everyone. It's like the bible of lifting.
Go for it man! (or miss!) If you ever want to learn more about routines or exercises, come visit us at r/fitness. The FAQ is extensive, and the people emphasize proper form, which unfortunately many weightlifters tend to ignore.
If you want a book on weightlifting, I'd reccomend Rippetoe's Starting Strength
best wishes to you!
/r/fitness: newbie program picker -> Fat Loss -> More than 10kg/25lbs:
Use a calculator such as this one to get an estimation of how many calories you should be consuming daily. Increase the amount of vegetables you consume (potatoes don't count :) ) because fiber helps in giving a feeling of fullness. Increasing your protein intake (via either consuming more meat or simply drinking whey protein shakes ) will both boost muscle gain and provide a longer-lasting feeling of fullness than carbs will.
Take weekly photographs of yourself, preferably in underwear/shorts so that you can see your belly, thighs and arms. If you're gaining muscle while losing fat, the weight on the scale may change less than you expect, but the mirror doesn't lie. Recording everything you eat will also make you more conscious about your intake and definitely helps in weight loss.
The thing that's really going to make or break your success is how well you focus and stick to your diet. Many people have successfully lost large amounts of fat by switching to a low carb diet. Keep in mind that this may not be the most suitable diet for everyone, but by far the majority of the population should see positive results.
For best results, you should combine this program with some form of exercise. The best form of exercise is the one that you enjoy doing. Whether it's weightlifting, running, swimming, mountain climbing, football, or throwing a frisbee around with friends, anything that gets your heart rate up for an hour or two will be beneficial.
Keep in mind that sustaining a caloric deficit can lead to loss of muscle mass as well, which is usually a Bad Thing. To avoid this, it is usually recommended to do some form of strength training atleast 2-3 times per week. Check out the muscle gain section of the Program Picker for more info regarding strength training programs.
Remember, the exercise will help, but the factor that will decide your fat loss is your diet. If you feel you're too heavy to do bodyweight exercises or anything inside a gym without hurting your joints, you can just go for a pleasant 30-45 minute walk daily while strictly controlling your diet, and you'll have to buy a new, smaller set of clothes soon. Once you reach a weight where you feel comfortable about doing some more strenuous exercise, check out the program picker again.
tl;dr: Eat vegies and protein at a caloric deficit. Take progress pics. Do a form of cardio you enjoy. Lift to maintain muscle, buy the Starting Strength book and get lifting. Become Swole.
I have no idea what it's like during the school year but Terry Rea at Algonquin was a fantastic trainer. The gym was fairly dead over the summer and dirt cheap at $35/mth (even for non-students). Individual sessions were $55 + whatever the drop-in rate is for non-members (something like $10).
For beginner strength building I've had very good success with StrongLifts. Don't read too much into the author's blogging and do the basic exercises and you'll be golden. Another similar and highly rated program is Starting Strength. Rippletoe's book does a really good job at explaining just about everything behind the movements and the proper technique involved.
This book will change your life. Get it. Worth every penny if you really want to fine tune your lifts for maximum muscle use, safety, and form.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Buy the book Starting Strength and read it. It is the simplest of programs and has been effective for thousands of people. Do the program exactly as written.
i've been powerlifting for around 10 years.
https://www.amazon.ca/Starting-Strength-Basic-Barbell-Training/dp/0982522738
buy this and read it. feel free to ask me anything. stay away from /r/fitness. it's garbage.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
read The Book
Step 1:
Buy Starting Strength.
Do the program. This includes cramming +3000 calories down your gullet daily.
Step 2:
Learn how to dress yourself. /r/malefashionadvice can help you with that.
Step 3:
Stack bills.
Step 4:
Approach females. Run game.
All steps can be carried out concurrently. Steps 1, 2, and 3 make step 4 exponentially easier, but are not prerequisites. Consider acquiring a game guide to accelerate progress in step 4.
This also assumes you are already good at making male friends. If not, consider that Step 1b.
My list:
Like everyone else is saying, check out Starting Strength if you can get to a gym with barbells.
http://www.amazon.com/Starting-Strength-ebook/dp/B006XJR5ZA/ref=tmm_kin_title_0
http://smile.amazon.com/Squat-Every-Day-Matt-Perryman-ebook/dp/B00CE5BCFG/
Also weightlifters.
This is what Mark Rippetoe has to say about training younger people:
> I have no problems with children lifting weights and barbells, doing the Olympic lifts, squats deadlifts, presses, bench presses, sprints, or any other correct and properly coached classic weight training or conditioning movement. There is absolutely no physiological reason not to let them train properly. I have a problem with structured training for children who should probably be encouraged to just play. If they can regard the weight room as a fun place to be, let them play there as long as they are doing the exercises with technical perfection.
The key here is performing the exercises correctly.
You will NOT stunt your growth. This is a rampant myth. Barbell training infact is one of the safest forms of exercise. You are much more likely to stunt your growth playing sports like soccer, unless if you do something like this: https://www.youtube.com/watch?v=1m6vcyQqx_Q
Here's a good starting point on the squat: https://www.youtube.com/watch?v=QhVC_AnZYYM
Read the entire booking Starting Strength, 3rd edition: https://www.amazon.com/dp/B006XJR5ZA/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
It's only dangerous if you are performer the lifts incorrectly. Take videos of your form and post them and ask people to critique for feedback.
Most importantly, BE WARY of advice people give you. There is a TON of misinformation about lifting, and you're going to get a lot of people spreading this information to you because they see you as someone who is younger and thus they need to 'educate' you. Study what the most experienced strength coaches in the world have to say (such as Mark Rippetoe).
Se vuoi una guida completa e dettagliata su come fare i fondamentali (stacco, squat, panca piana, military press e power clean) leggiti Starting Strength di Rippetoe. È praticamente una guida precisissima su come farli. Non avrai bisogno di altro per tanti anni.
https://www.amazon.it/dp/B006XJR5ZA/ref=cm_sw_r_cp_apa_i_mEvYDbKWKZBSS
Bro split as in doing one body part per day? (thats what I think of it as)
You could do Vertical pushing/pulling, horizontal pushing/pulling, hammies, quads, and core as 7 different workouts easily to train every day and have minimal overlap between bodyparts.
The point is, yes, I wouldn't want to train my whole body 7 days a week, but you can easily lift every day as a natty as long as you're smart about how you're lifting... just need to divide up body parts. PPL, as I said, is already 6 days per week but you could just as easily throw a core day in there. For some people that can only afford a half hour a day or so to lifting, hitting the weights every day is definitely a good option.
&#x200B;
Edit: just some more info
PPL https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
on overtraining: https://www.amazon.com/Squat-Every-Day-Thoughts-Overtraining-ebook/dp/B00CE5BCFG
smolov: https://stronglifts.com/smolov/
You need to squat deeper.
Also look over your shoes. Your legs wobbled a lot. I cant see the shoes but it seems like what happens when you have runners shoes on. I've seen it before.
Also you need to move the squat rack away from the wall a little and then look over the book to get the eye gaze right.
After that you only have to think about taking a deep breath at the top, and making sure you push your chest out. Its a very bad idea to flex your spine when lifting. It should be in the same position at the top as the bottom. The only thing that moves is your hips and knees.
Once you've fixed all that then I cant really tell from this angle but make sure your knees dont go over your toes. It could just be a trick of the mind from the strange angle but it seems like your knees are going over.
The book is 12 bucks on kindle. Buy it if you dont have it.
https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA
video on hip drive eye gaze:
https://www.youtube.com/watch?v=9B8s0yknGhA
Practical Programming
or
Starting Strength
Practical Programming is more in-depth. Both of these are your best bet. New gym is necessary.
https://www.amazon.com/gp/product/0982522738/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
The Excel logbook calculator is the tool I use. It calculates your warmups and how much you should increase the weight. The rest of the information (like how to perform the exercises) can be found in the wiki and /r/fitness. I haven't read the actual book yet, but others on Fittit seem to think it's worth the read. Amazon has a $9.99 Kindle version, but you can try your library if you don't want to spend the money.
You will need a gym membership (or at least someplace with a decent set of barbells, a bench, and a squat/power rack) to do Starting Strength or StrongLifts, but Convict Conditioning is a bodyweight routine that needs a pull up bar at most.
http://www.amazon.com/gp/aw/d/0982522738
As I said, I actually have the equipment at home now and my brother helps me out with my program. I am using one of Rippetoe's starting strength routines and it is exactly as you described. Approx 45 minutes a day on Monday, Wednesday and Friday. I think I am going to throw 20 minutes of running/biking in on the Tuesdays and Thursdays.
I started intermittent fasting since my first year at college ten years ago. I was never a fan of breakfast and my mom couldn’t force me to eat, so I stopped. Never had any negative side effects in terms of sport performance. You should be fine. Just make sure you are well rested. You can’t out eat sleep.
Actually, I do not intend to lose weight. My goal for now is recomp. Read this excellent article by Jordan Feigenbaum: http://www.barbellmedicine.com/584-2/
I use to be too scared to gain weight. This is because I use to weigh 235lb before going down to 165lb. I lost all of it with a combination of cycling and caloric deficit. However, because of my fear to gain weight, it also hampered my ability to weight train optimally. For strength training, around 17% to 20% body fat is ideal. Now that I am around 25% body fat and severely detrained, I will take this opportunity restart Starting Strength. I will probably go from 25% to 17% fat by the time I am finished with my linear progression or intermediate progression, but my weight fluctuation would be minimal. This is the intermediate program I used back when I was cycling. It is a split Texas Method routine: http://i.imgur.com/cmerDTv.png
If you are interested in learning on how to create your own program to fit your goals, I think this is the best book in the market. It is all I ever used: https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
I view fasting as a tool, not a lifestyle. I don’t really see fasting as a proper tool for a linear program like Starting Strength since eating aids recovery and adaption. Remember that part of training is about the stress, recovery, adaption cycle. However, after I finish Starting Strength and my intermediate programming, and I still have fat to shed, than I can see 5:2 and/or PSMF being useful.
I find /r/fitness to be too bodybuilding centric to be useful for my goals. It is a good outlet for motivation to see transformations, but I don’t think I ever actually learned anything useful. Just like any subreddit really, there is too much noise and not enough signal. But no, I don’t think /r/fitness would receive fasting well at all because most of the sources they listen to are “bodybuilders”, and the last thing those guys want to do is a multiday water fast, which is correct.
As someone mentioned, 5/3/1 BBB is an option.
If you've been sticking with every session or weekly progression on your 5x5 you might do well to switch to Texas Method (or similar) for a bit.
I'm still weak and small but I had noticeable increases in my shoulders and arms when I switched to 5/3/1 BBB after a 5x5/3x5 program. I'm doing a 4 day Texas Method style program now and the gains are continuing. As per Practical Programming for Strength Training I'll be rotating through my intensity lifts (when I can't do 1x5, switch to 2x3, then 3x2, then 5x1, then drop weight and back to 1x5) but I still get the volume with the volume days/lifts.
There are a variety of options here, #8 specifically mentions hypertrophy. My program most closely resembles #9 (but with 5x5 for most of my volume lifts).
I don't have experience with it but Andy Baker (author of the above mentioned book along with Rippetoe) has a "Garage Gym Builder" program that works with limited equipment, and has info for assistance exercises which may feed your bodybuilding itch. Andy Baker also has some useful videos on YouTube.
Greysteel is a relatively new YouTube channel, so not much content yet. I'd describe it as Starting Strength for 50+ people, also has a book The Barbell Prescription which again is basically Starting Strength for 50+ people (though the cover says 40) found on Amazon or Starting Strength store
It's more info heavy than actual workout content, so not sure if this is what you're looking for
EDIT: GreySteel's facebook page also has some content!
I think you should reconsider about squats and other compound movements and read this book
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Have you read The Barbell Prescription? https://www.amazon.com/dp/0982522770/ref=cm_sw_r_cp_apa_i_x5Z3BbQGM79V7
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Sounds like you may not be following an established program. If not, it would be a good idea to start. This book has a lot of good info on training and programming for older folks:
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Get a copy of Sullivan & Baker's Barbell Prescription. It contains an excellent and detailed treatment of how to teach elderly and frail people how to squat. It includes many layers of, "OK, if she can't do that, here's something else to try".
Seriously, get the book and read that chapter. I've never seen a better treatment of this exact subject.
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/ref=sr_1_1?keywords=strength+training+after+40&qid=1573145856&sr=8-1
"Any recommendations for a guy in my life season? I need something structured, and I need something that will keep me disciplined..."
Try https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/ref=sr_1_1/145-2814763-7946832?ie=UTF8&amp;qid=1504601937&amp;sr=8-1&amp;keywords=barbell+prescription
This book is excellent for those of us over 40.
http://www.amazon.com/dp/0990798542/ref=pd_lpo_sbs_dp_ss_1?pf_rd_p=1944687642&amp;pf_rd_s=lpo-top-stripe-1&amp;pf_rd_t=201&amp;pf_rd_i=0980011116&amp;pf_rd_m=ATVPDKIKX0DER&amp;pf_rd_r=02XV5BV04GE92RP0DGMF
Five plates is a shit-ton of weight—my hat's off to you. It's been a long time since I can count on steady gains on deadlifts, squats, and the like. They generally come in fits and starts for me, with occasional slides backward. In Never Let Go, Dan John talks about how out of five workouts you can expect to have one where you feel like you'll be trying out for the Olympics in a few months, three where you're punching the clock, and one where you contemplate giving up lifting altogether.
In the last month or so, i've read :
Ironmind: Stronger Minds, Stronger Bodies,
Never let go &
Strong enough?
and, i am about to begin Dinosaur training
I think that they're way better than any men's health of this world...
I would really like some reading companions for "Never Let Go" by Dan John. It's been on my must-read list for months.
Here is a book review from the "Worlds Strongest Librarian"
$16USD at Amazon with 9 more reviews
If you are interested in research and understanding, I highly recommend Anabolics by William Llewellyn
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
I recommend you read "Bigger Leaner Stronger" by Mike Matthews. I started the program in Oct 2015 and was pretty much in the exact same point as you. I was 5'7" 168 lbs.
I wasn't as interested in the weight lifting as much as the nutrition but I read (actually listened via audible.com) to the whole book. As it turned out I really enjoyed the weight lifting aspect.
It took about 8 weeks to get to 150 lbs and was close to 10% body fat. I've been maintaining since because I'd rather be bulking during the holidays (US) and lean during the summer.
As to where to start, the advice from the book is to get down to 10% before bulking. So unless your already at 10%, then you need to start with a cut.
Check out the book: https://www.amazon.com/Bigger-Leaner-Stronger-Bodybuilding-Weightlifting-ebook/dp/B006XF5BTG
You can also check out his website: http://www.muscleforlife.com/
The book (and website) address all the issues you brought up. Follow the plan and it will work. It's not complicated and allows a fair amount of freedom. Just do it, and it will work, pretty much guaranteed.
Bigger Leaner Stronger by Mike Matthews.
Leaner, Bigger, Stronger
I HIGHLY recommend Mike Mathews' book Bigger, Leaner, Stronger. He has a section in the book with specific workouts, and routines.
He also has great article on Vegan Bodybuilding [here] (http://www.muscleforlife.com/vegan-bodybuilding/)
Here's an excerpt from the article that highlights the important parts in regard to building muscle.
> if you want to maximize muscle growth…
> You want to ensure you’re not in a calorie deficit.
> You want to progressively overload your muscles.
> You want to focus on compound exercises.
> You want to limit your cardio.
> You want to eat plenty of carbs.
> And you want to eat enough protein.
> This last point is vitally important.
I hope his helps, and please feel free to ask me any other questions.
Here is a training book I use: https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
If you haven't already go read Bigger, Leaner, Stronger by Michael Matthews. Located here
Took me about four hours to read the whole book and it changed the way I work out, eat and look at gains. The best part of the book is the first few chapters when he defines all the terms of bodybuilding. You would be surprised how little you actually know.
I am in week two now of his program and it is brutal but fun. Everyone I talk to thinks I am insane (ONLY three exercises most days?! Only four sets of six reps?) but the science of overloading is proven and it has definitely helped me mentally and physically with soreness/gain ratio.
Also, are you keeping a good log of what you are doing and eating? I thought I was eating a lot of calories and protein but after logging for two weeks, I found that I was coming up short in both areas. Only 3200 calories on average and just barely at my protein intake. Low GI carbs had to be increased and a lot of foods I thought were Low GI carbs were actually high GI carbs.
Make sure you stick to your log and log everything you eat. Use calorieking.com to figure out the values of all your foods. Do not forget to include dressings/cheese/bread when computing. I think you will be amazed at how different the actual amounts are than what you thought!
Hope this helps.
Yeah here's an Amazon link:
http://www.amazon.com/dp/B006XF5BTG/ref=cm_sw_r_udp_awd_xYBavb1WVKFCF
I started out doing Insanity. And that was a kick in my ass. I was 245 and got down to 200. Then went down to 160 through this that and the other (P90X, more Insanity, gyms). Went up and down from 175 to 195 for like two years. Did Keto, did Intermittent Fasting. Did Herbalife. I did a lot of different things and basically I feel like this book is the easiest and most straightforward approach to weightloss. Could not recommend anything more.
Edit: No one really talks about AFTER you lose the weight. And that's where I think people fuck up the most. I've been trying to find equilibrium for years. I feel like now, almost 4 years after I started this journey from Fat guy to kinda fit guy, that I finally understand how to get where I want to be. Book was the final piece of the puzzle.
I use this book: https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG
Really simple guide to working out and eating right. Highly recommend.
Im exactly your height now sitting at 158 lb around 12% BF.
About 4 years ago I was 110 lb so you have a better starting point, at 17. I wish I had started lifting at your age I began my journey at 23 so you will get results quicker but not immediate.
I also have some sort of scoliosis, and I say some some sort because I have never been to a doctor to officially give me a diagnosis but I tell you that before I had this extreme unbalance whereas my right shoulder was way down so when I walked I looked like a zombie.
Weightlifting has improved this DRAMATICALLY I still have the imbalance but is way less, as for substitutes Im not sure man imo I would say for you to try deadlift and squat but with the bar or body only and experiment a lot till you find your perferct position, feet, stance etc then you can gradually go from there
Im not sure about gains in AX1 which I am sure there is gains buuuuut dont set your expectations high you WONT gain lots of weight in only 90 days this is a journey that will take years, be patient, the gains are waiting for you but they are slow......if you set your expectations high you will be dissapointed. I have done MAX SIZE and got decent results BUT even so that I have been lifting for years I wish I had done AX1 first so you are on the right path.
I wouldn't advise to take the route of dirty bulking, I did it and yes I gained weight but most of the fat goes to your belly and in my case face so I had this big waist with skinny rest of the body, it looks idiotic. Eat clean, dont take the mass gainers route.
I didn't start with AthleanX I started with the Bigger Leaner Sronger by Mike Matthews book, I recommend you read it first and even you could try his program which is also science based and then jump into AX1, either one is ok but I would read his book first.
https://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_3?ie=UTF8&amp;qid=1525477971&amp;sr=8-3&amp;keywords=bigger+leaner+stronger
You can read online for $9.99. Seriously it is worth your time. 27 months ago I read the book and began seriously barbell training. I can now deadlift 500 lbs, bench over 300 lbs, OHP 235 lb, and squat 435 lbs at a bodyweight of 175 lb.
Read the book.
here is a link: http://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA/ref=sr_1_1?ie=UTF8&amp;qid=1410299860&amp;sr=8-1&amp;keywords=starting+strength
$10 for the Kindle version of Starting Strength.
I recently started going to the gym as a total newbie, and I found that using the Starting Strength program has given me really great results.
The book is only $10 on the kindle:
https://www.amazon.ca/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA
The beauty of Starting Strength is that all you need is a power rack for equipment. So any gym that has one will do, and the exercises only take about 45 minutes to go through, three times a week. The progress while on the program is pretty magical.
On weight gain - this part is actually easier than you think. I've been a skinny dude for 26 good years, wondering why I could never gain weight despite years of consistent effort in the gym, then put on 45 good pounds last offseason. Get yourself on a good weight training program that focuses on basic compound lifts (squat, deadlift, bench press, overhead press), as well as a power movement (power clean or power snatch).
If you're willing to put in the time, read Starting Strength, which is the book that turned me around. 1000% would recommend. This book has the Starting Strength program, too, which has exactly the parameters I discussed above. Stronglifts 5x5 is pretty good too.
Most importantly, you need to eat a fuck load while you're doing this. Lots of protien (1g/pound of body weight). Keep track of this in a calorie counter (MyFitnessPal is good), and make sure you're gaining on average 1 pound per week (will be more at the start). Be consistent with your work and diet all through your offseason, and it will come.
On tackling - My first couple seasons, I played wing, and was terribly shitty at tackling. I spent a year in the pack, which almost got me there (now full time second row!). Once I put on the weight, my confidence in contact soared and I had no problems making tackles. I even played a game or two back on the wing and still made tackles out there, too. The key thing, I found, was mentally training myself to get low enough. As a tall fella, it's hard for me to get low in tackles... I always knew I needed to get low, but could never actually do it in games. I use a mental cue now to get low - it can really only get me to about hip/waist level, but I have enough leverage in my height that it's good enough for me. Deadlifting will help you a bit in recognizing this motor pattern.
Also, this video really helped me visualize the tackling technique within the context of a game (posted on this sub a few months ago). It's football, but the technique discussed is much more like rugby tackling, rather than typical unsafe gridion type of head charges.
The only disadvantage from it all is nobody can lift me in lineouts anymore :) I lift now, which is great for me, since I sucked at jumping anyway.
Good luck - Lift hard, eat big, and tackle strong. I've been in your almost-exact same situation.
Edit: Just wanted to reiterate a point I noticed in /u/GaryDo's post. Don't forget that size and strength are only a couple of tools inside of your rugby player bag. Important tools if used well, for sure, but there are many other skills that make a great player. You'll need fitness, contact technique, agility, game sense, and all that wonderful stuff. But in the mean time, don't be ashamed to concentrate on one goal.
It's hard both ways. At your height and weight, I would recommend bulking up for a year or two before trying to cut. Check out Mark Rippetoe's Starting Strenght program, works wonders.
https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA
https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook-dp-B006XJR5ZA/dp/B006XJR5ZA/ref=mt_kindle?_encoding=UTF8&amp;me=&amp;qid=
I got the kindle version
Thank's for the kind words man. The short answer is I've been following this book. A second book I recommend is Starting Strength which discusses in depth proper form for the key weightlifting workouts (bench press, standing military press, barbell squat, and deadlifts).
Bigger Leaner Stronger taught me everything from managing calories, what to eat, how to manage macros, good vs bad protein powder, supplements, vitamins, work out routines, etc. It is basically my gym bible. But, if you aren't interested in taking the time to read these books (which I HIGHLY recommend), then I'll give you a brief rundown of my workout routine.
Workouts "phases" are broken up into 9 weeks. A typical 9-week phase looks like this:
Weeks 1-3: Regular week lifting at 5 days per week (mon-fri)
Week 4: Strength Week. Only lift mon, wed, and fri, but focus on key workouts (Barbell squat, deadlift, bench press, military press)
Week 5-7: Same as week 1-3
Week 8: Strength week
Week 9: Deload or off week. I either don't work out this week or I do three days at 50% of my working weight (so essentially a light week)
A typical 5 day week looks likes this:
Monday: Chest and Abs. Incline bench press. Incline dumbell bench press. Flat barbell bench press. Face Pull. Three abdominal circuits where one circuit consists of Cable crunch (10 to 12 reps), captains chair leg raise to fail, bicycle crunch to fail
Tuesday: Back and Calves. Deadlift. Bent over barbell Rows. Pull ups. Standing calf raises. Seated calf raises.
Wednesday: Shoulder and Abs. Standing Military Press. Side lateral Raise. Bent over rear delt raise. 3 ab circuits.
Thursday: Legs. Barbell squat. Romanian deadlift. Leg press. Standing calf raise. Seated calf raise.
Friday: Upper body & Abs. Incline bench press. Barbell curl. Close-grip bench press. Alternating dumbell curl. Chest dips. 3 ab circuits.
A typical activity includes 4 warm up sets and three working sets like this:
12 x 50% of my working weight (rest 1 min);
10 x 50% of my working weight (rest 1 min);
4 x 70% of my working weight (rest 1 min);
1 x 90% of my working weight (rest 3 min)
After this warm up is complete, I do 3 working sets. 4-6 reps of my working weight (if i hit 6 reps, I add 10 lbs to a barbell or 5 lbs to a dumbell) Rest 3-4 min. Repeat this 2 more times. A huge key to building strength is progressive overload. If you hit those 6 reps, add more weight. If you hit 6 reps and add more weight but can only do 3 reps with the new weight, drop it back to where you were before. But next week, start with the higher weight.
As far as diet is concerned. Yes. This is the biggest thing. I eat clean. I eat very clean. I don't eat processed foods. I only drink milk and water. I eat vegetables and chicken. Good fats, good protein, and good carbs. I weigh everything I eat to make sure i'm hitting my calories and macros. I track everything in my fitness pal.
A typical meal day for me is protein bar before workout. Protein shake and banana after work out. 2 hardboiled eggs and 175 grams of plain nonfat greek yogurt for breakfast. 4 oz tuna and some triscuit crackers + a carrot for snack. Chicken breast and veges for lunch. Non-sorbate prunes and another banana for a late day snack. Protein shake for dinner. Maybe some more protein and veges.
TLDR
Read bigger leaner stronger. If you don't want to do that then the key items are eat clean and within your calorie limits (you can lose weight by eating in a caloric deficit without even needing to workout). The most important weightlifting exercises are barbell squats, deadlifts, standing military press, and bench press.
As my post title states, I only do cardio 0 to 1 times per week which is hardly anything. It's not necessary for fat loss, but it will help accelerate fat loss and increase cardiovascular health which is important and which is also why I'm going to start adding more cardio.
Best of luck man. That book changed my life. I highly recommend it.
I'd recommend the Starting Strength book
bookhttps://www.amazon.com/dp/B006XJR5ZA
It takes a bit of reading but is well worth it. Rippetoe has a few videos out there as well which are good (just ignore his arrogance if you can).
You can download the Kindle edition and read it directly on your computer.
8,95€ on the german amazon.de. Definitely worth it. :)
For those in the US, it's $9.99. Definitely a good deal if you don't need a hard copy.
www.amazon.com/Starting-Strength-ebook/dp/B006XJR5ZA
You might want to check out r/powerlifting as well as the links on the sidebar here. Greg Nuckols who is popular over at r/powerlifting and also with my coach, has a beginner, intermediate, and advanced program you can download for free (you do need to give him your email address). Starting Strength by Mark Rippetoe is also quite popular and has a beginner program in it. Finally, u/gczl has created a program that is very popular over on r/powerlifting.
One suggestion I would make is that you find a local powerlifting competition and attend it. It will give you an idea of the flow of a meet and maybe give you an opportunity to meet some local lifters and find out where they train.
Buy Starting Strength By Mark Rippetoe
The ebook is like $10.
This is the best decision you can make, especially since you're lucky enough to be young.
After you exhaust it, get ''Practical Programming,'' also by Rippetoe.
What is your height/weight?
I strongly recommend the Starting Strength book and program.
The book is going to explain a lot of what you really need to know: proper form.
The program is simple enough that you can easily follow it. You have three main (fantastic) composite lifts: barbell squat, barbell row, and bench press. You will do four sets of up to 10 exercises. You will increase your weight weekly. You can complement with other isolation exercises depending on what you want to emphasize.
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If you don't want to buy the book just remember. PROPER FORM IS THE MOST IMPORTANT PART OF LIFTING. And full range of motion is important to. If you do half reps with heavy weight and poor form. You will injure yourself and you will reduce your gain potential. If you don't want to buy the book, go to youtube or bodybuilder.com and watch videos that explain the proper form of any exercise that you plan to make.
Starting Strength by Mark Rippetoe
This should be the [program] (http://startingstrength.com/get-started/programs)
https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA
http://stronglifts.com/5x5/
Have you ever done a Smolov cycle Greg? Would you find it comparable to the Bulgarian method?
Also any recommendations to further look into the Bulgarian method? A bit of searching around recommended this text:
http://www.amazon.com/gp/product/B00CE5BCFG/
I'm at about a 450 squat right now and was planning on running a Smolov cycle to break the 500 squat barrier early next year.
I have lifted weights eight sessions per week before after reading the book Squat Everyday by Matt Perryman. Doing that program I made some of the best progress of my life. The reason I stopped doing that program is because I felt like all I was doing with my life was lifting weights, my social life was suffering. I was completely healthy throughout the whole regimen.
I'm rather new to this subreddit but I saw it mentioned that an emphasis is placed on recovery here. That is good and all but I believe that recovery can be trained and improved (so does Matt Perryman, Mike Tuchscherer and the Norwegians)
But I must note that high of frequency training should not be taken lightly. It is not for beginners and you should work to increase frequency over the course of months. I took about 4 months to increase frequency to seven times per week. One last thing the frequency for every lift cannot be the same, deadlifting 7 times per week will burn you out. But benching and squatting 7 times per week and deadlifting twice per week is manageable.
http://www.amazon.com/Squat-Every-Day-Matt-Perryman-ebook/dp/B00CE5BCFG
Sidenote: Matt Perryman's Squat Every Day is one of the best resources on "fatigue" and recovery available for laymen. It's worth a few bucks and will change the way you train.
http://www.amazon.com/Squat-Every-Day-Matt-Perryman-ebook/dp/B00CE5BCFG
I tried it while my thumb/shoulder was injured. Botched the numbers (supposed to take a a percent of your max and then put that number into the program) and wound up doing it all with too much weight. After three weeks, I had a severely strained hip flexor and couldn't squat anymore, which took a couple months to recover from, plus the thumb and shoulder issues. If I hadn't messed up the numbers I think it would have been great!
I think it's better to try and find a 1RM for the day, everyday. That method worked a lot better for me, especially while doing the double day squat program from Catalyst. That was my favorite and let me progress the most as well as get accustomed to moving 90% or more on multiple lifts in every session.
Also this is a good book: http://www.amazon.com/Squat-Every-Day-Matt-Perryman-ebook/dp/B00CE5BCFG/ref=sr_1_1?ie=UTF8&amp;qid=1412823349&amp;sr=8-1&amp;keywords=squat+every+day
Starting Strength for the kindle is only 9.99. There is a kindle reader for PC.
You could very well start with 5/3/1 , but you will miss out on a lot of super fast linear progression from SS. I'd say do SS and add dips + chinups or pullups first.
Grip on all the movements or specific ones?
Dead lifts are tricky because of the different sized weights.
The BEST book to answer all your questions thoroughly that I have encountered is going to be starting strength by mark rippletoe. It's like 8 bucks on amazon I highly recommend it.
I use to have knee problems with my squat and elbow problems with my bench, but after I read that those pains went away and I was also able to teach people how to perform movements better.
So again, buy the book and read it lol. It's not a breeze to read either. It's more like a freaking textbook but hey, it works.
Here is the link to amazon.
It will answer all your questions and will make you smarter about lifting than just about 90 percent of the population my good sire.
If you still need additional help, or you don't want to read the book, lmk and maybe you can record your lifts so I can critique your form.
Good day
No problem, takes no time at all. In all of those programs and books I mentioned they will tell you exactly what weight to lift and when. There are a handful of programs that pretty much the entire weightlifting community agrees are the best of all time, so your goal should be to use one of those programs as soon as you are able. My favorite of those and the one I would recommend you do is Jim Wendler's 5/3/1. He has a book that goes with it and teaches you everything you need to know to use that program and have a training plan for the next 1-5 years.
The problem is, 5/3/1 works by far the best once you've gotten the basics down and have some weightlifting experience. Things are different when you're first starting out. You're focused on technique, learning the different lifts, timing your sets and reps, etc. You start out lifting little to no weight, but as a beginner you will progress much more quickly than usual. For that reason you should read a good book like starting strength, and then do a beginner program for at least a few months. Once you get that quality experience you can move on to the 5/3/1 and know for a fact you're taking the most proven and intelligent approach you can. It's very relaxing knowing you're doing the right thing instead of worrying about it and jumping from program to program. Get yourself a bench so you can do all 3 of the big 3! Get creative and somehow find a way, don't take no for an answer. You absolutely must find a way to bench press, it's hugely important for growing your upper body (and it's the most important lift for feeling like a manly man).
Here's the stronglift 5x5 book, it's free: http://stronglifts.com/5x5/
Read that and it should answer all your questions.
Is this the book? https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA/ref=tmm_kin_swatch_0?_encoding=UTF8&amp;qid=1503194121&amp;sr=8-1
Dude...the ebook is $10 http://www.amazon.com/Starting-Strength-ebook/dp/B006XJR5ZA
>Been training pretty hard these last eight months or so and had previously hit my goals of a 500 squat, a 365 bench, and a now got a 600 pound deadlift.
>
>Relavent stats:
>
>5'5" short and 170-ish pounds (Depends on how much I sweat out here :\ )
>
>Most of my training out here was based off of my Jacked & Tan training cycle, with some Squat Every Day kinda stuff packed in at the end.
>
>Edit: This is exactly what Afghanistan is like.
>
>Edit 2: Thanks everyone! I appreciate the support.
I'm seeing recommendations to look at YouTube for advice, which is a good idea, but there are a lot of fitness YouTubers who don't have a fucking clue what they're talking about, so just make sure you find a reputable source.
A few channels I really like:
Totally joking about the last one. Do not take any serious advice from Dom Mazetti. It's good for a few laughs though, and the other three are legit.
Other than that, I highly recommend buying the Starting Strength book by Mark Rippetoe. I'm completely convinced it's the single best resource available for any gym noob who wants to get into lifting.
Oh! Just realized you didn't reference Starting Strength in your question! That's the book I was referring to, it gets recommended a lot around here. Here's an Amazon link:
http://www.amazon.com/Starting-Strength-ebook/dp/B006XJR5ZA/ref=sr_1_1?ie=UTF8&amp;qid=1380765298&amp;sr=8-1&amp;keywords=starting+strength
Yeah, read Starting Strength either on Kindle for $10 http://www.amazon.com/Starting-Strength-ebook/dp/B006XJR5ZA
or on the pirate bay if ur feeling poor https://thepiratebay.sx/torrent/7328269/Starting_Strength_3rd_edition_2011_Mark_Rippetoe.PDF
This book has some very good info for those starting out.
The biggest thing is to start slow, but never miss a day. Even if you run one day, yoga the next, whatever it may be. You MUST do it everyday no matter what to force the habit.
Yes, although I the biggest improvement in overall comfort, control and strength on the bike came from taking up weight lifting - mainly low bar back squats and dead lifts.
Pick up a copy of Starting Strength if you're interested.
This is a manual for beginning strength training that's very well respected. It tells you how to do the major gym lifts and why to do them. It's very well regarded for helping new people get into weight training.
Starting Strength
Another recommendation for something like Stronglifts, Starting Strength etc. I personally just started Stronglifts after a long layoff that basically put me back in the "beginner" category. Like it a lot. Couple notes:
If you look on YouTube there's some stuff in the Art of Manliness channel where Rippetoe gives good demonstrations on the squat, bench, dead etc: https://www.youtube.com/results?search_query=rippetoe+art+of+manliness
Here's a link to the SL site: http://stronglifts.com/5x5/
(SL also has a GREAT mobile app for tracking workouts etc)
edit>links
My friend, if you don't work out already, please do. Get a gym membership in a gym which has a bunch of barbells and squat racks.
Buy and read Starting Strength. When you can deadlift twice your bodyweight for reps, come back here and update this post and tell us if you are still feeling lonely.
Then this would be a great investment.. https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
I wager you have heard of it, brother though perhaps not in my manner:
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738&amp;ved=2ahUKEwimif_TocTZAhVI0YMKHfyBB7UQFjAgegQIARAB&amp;usg=AOvVaw0nPyfCrfWqqb4CRSL494ug
I understand, that makes more sense now.
If you're serious about making strength gains, I'd highly recommend you read Starting Strength, which is a great primer on the basics of strength training.
Or, as an alternative to that, Stronglifts 5x5 is probably the single most simple, easy to manage program out there. Rather than digging through Medhi's informercial ass website, somebody on this message board summed it up pretty well.
Edit: I forgot to mention that there is also a Stronglifts 5x5 app available for both Android and iOS. That should be all you need, really.
Hope this helps. Cheers
Lifting heavy weight (like doing squats and deadlifts) tends to release testosterone into the blood stream. There's something about using almost all the muscles in your body to move heavy weight and compels your body to do this.
You may get a libido boost from weight lifting starting a routine.
If you'd like a book to get you started, might I recommend Starting Strength
A couple things:
I'm scrawny as shit, and I go to one of the big gym chains. Yeah, there are some stacked people there, but everyone focuses on themselves. Never seen anyone pay attention to skinny people... or fat people for that matter.
If you want to learn some basic lifts, get the Starting Strength book, or use the similar Stronglifts 5x5 workout. Or hell, just start by trying out some machines.
Starting Strength by Mark Rippetoe. It's a classic. Buy it.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1408059664&amp;sr=8-1&amp;keywords=starting+strength
My workout plan is still Starting Strength.
http://www.amazon.ca/Starting-Strength-Basic-Barbell-Training/dp/0982522738
You can buy the ebook for kindle for 10 bucks. One of the best fitness books I've purchased.
The first thing to do is stretches to alleviate back pain, stuff that targets the back, shoulders, neck, glutes, hips, hammies. My doctor gave me a pamphlet w/ diagrams; couldn't find that exact one, but this is pretty close.
The other thing would be doing exercises to strengthen those muscles. Since this is Fittit, the popular weightlifting routines are Starting Strength or StrongLifts 5x5. Of course in this case, he won't be able to read any of that....
Finally, my own personal experience was that awful, chronic lower back pain was mostly caused by bad chairs at home and the office -- some Aeron knockoffs fixed it. If this guy's similar, and he can't find some lower-back cushion or similar to fit in his driver's seats, then he may not see that much improvement, even w/ the stretching and exercises.
Hey, looking good!
Sounds like the trainer is wanting you to go paleo. IMO if the trainer is too pushy or negative about keto, find another trainer. That is, if you even need one.
It depends on what your goals are (strength? endurance? both?). If general strength is a goal (and that's a great place to start) my unsolicited advice would be to visit Stronglifts and read up there and then perhaps either buy (or get from your local library) Starting Strength and Practical Programming both by Mark Rippetoe and do some research for yourself. There's really no substitute for having a good handle on weight training IMHO. Rippetoe also has demonstration vids breaking down the various exercises - example.
I had been away from weight training for probably 15 years and have just recently started back up with Stronglifts 5X5. It's been great so far.
Good luck!
When it comes to exercise, it doesn't really matter WHAT you did. It matters THAT you did.
It really doesn't matter what you do. But it matters a lot if you do or if you don't.
Cooking will save you money, promote good health and romantic partners LOVE it when you know how to cook.
I know it sounds like a lot of big changes. But it is really a lot of small changes. Set yourself up for success! Don't try to do too much, too soon. If you make lots of small steps, you'll get there.
"A journey of a thousand miles begins with a single step"
Perhaps you have unrealistic expectations for how quickly you put on muscle mass -- check out timetoswole for a rough calculation of how quickly you could put it on. But realize that if you're without experience, it will probably take you 2x as long.
You want to put on muscle, the recipe is simple: (1) you need a program of progressive resistence weight training (the program described in "Starting Strength" by Mark Rippetoe is an excellent place to begin, and go until you can backsquat 1.5x your bodyweight) (2) coupled with a daily protein intake equal to about 1gm per lb of lean body mass you have (thus, say you weigh 150lbs total, but let's assume you are 15% body fat, so you have 22lbs of fat and therefore 138lb of lean body mass -- so consume 138gm of protein, daily), (3) coupled with a caloric excess (carbs and fat; 2-3x the gm of protein in carbs is a good ratio), and finally (4) sufficient recovery time between workouts -- 3 workout days a week is the norm, under Starting Strength.
Also: HIIT and cardio isn't going to put on muscle. Only progressive weight training will.
Hey, first off, good on you for wanting to help!
I recently started lifting. One thing I found reassuring was having a program to follow. I'm doing Stronglifts 5x5 and here's a more female friendly summary without all the bro-grunting. And here is the /r/xxfitness FAQ on alternative lifts to ease into whatever she ends up doing. Goblet squats and dumbbell benching are less intimidating than that biiiiiiiiiig metal bar!
If she likes reading Starting Strength is an amazing book that explains precisely how to lift. Another good one is New Rules of Lifting for Women.
Knowledge can make people feel powerful. Even if it's just going to the gym and her watching while you explain what you're doing, or youtube videos on form, it may help.
Also as someone else suggested, she may feel uncomfortable doing new things in front of strangers. Practice lifts at home with a broom handle to get the hang of it first, I did. =)
Good luck to both of you!
Everyone who is serious about building power for martial arts should do these five lifts http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
squats and deadlifts in particular will make so much of a positive difference that there is essentially no reason not to do them.
// , My knees have finally stopped clicking, as of a few days ago.
Bulgarian split squats and step ups may finally have me ready to try Starting Strength Squats with real weight again.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
The most important gym equipment is between your ears.
Edit: Your muscle is the natural predator of your fat. Muscle will destroy fat's ability to attack your mind.
Starting Strength x a million. Even if you don't plan on following the program, you should read the book before ever touching a barbell.
If you do decide to follow the program, nothing will get you stronger, faster. The most common criticism of the program is that there is no direct arm work. Rotate barbell curls, chin-ups, and lying triceps extensions as accessory movements after doing the 3 main lifts in each workout and boom, problem solved.
/r/fitness is a good resource with an excellent "FAQs" section. IMO, lifting is an easier way to get into working out (as opposed to "Insanity" or other high-cardio programs). Sports like basketball, volleyball, racquetball or bicycling are great ways to get cardio while still being fun (I hate running for the sake of running).
Pick a lift program, read about it and start lifting. Top two recommended on /r/fitness are:
These two programs are not mutually exclusive. Lots of overlap.
A mix of Cardio + lifting is the best combo, but if you're feeling lazy or not motivated, try to first get yourself to do lifting. Lifting burns more calories per unit time (if you're doing it right) and IMO is much more sustainable to keep going long term. With lifting, I've been able to lose and keep weight off over a long period of time.
Buy this.
Strength takes time. Get a workout log, it will help more than you can imagine.
Light headed might be low blood sugar (2hrs can be a long workout) or you were holding your breath.
Lack of sweat could be dehydration, but not everyone sweats when lifting, others drip buckets.
As one of the guys at my gym once told me, you pay the same fees as everyone else, right? As for figuring out what you're doing, this is a good place to start: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
(I am not saying that you may or may not find a pdf copy of this with a well-tuned web search. I would never suggest piracy.)
>I do a specific muscle group each day 5 times a week
:O Is that what your trainer recommended? Don't do that. That is a ridiculous bodybuilder routine that someone does when they are already fit. Please look into those programs - only 3 days a week (cardio on the off days for you) but you lift HEAVY compound lifts that hit multiple muscles at once, so you don't have to do that nonsense that you are doing.
Edit: SS (can also be found in.. torrents)
SL - free but he email all the fucking time
Greyskull
Pick one.
/r/weightroom's FAQ has a lot of helpful information that covers most of the basics. It's probably a better (or at least more focused for your purposes) resource than /r/fitness's FAQ, though I'm sure there's something to be gleaned from both.
You'll also see Starting Strength recommended pretty much everywhere. The book has a good program in it for beginners (standard template is three sessions per week, but you can easily drop that to two without harming anything), but the meat of the book is the description of the exercises.
While nothing in SS should be taken as gospel (Rippetoe is not the God of Fitness many make him out to be), the text offers a fairly thorough introduction into how strength training generally works. Once you've been lifting for a few years, you'll probably start to learn to tweak things (form, programming, etc.) on your own. Hope this helps!
OH ALSO for the love of god, don't do GOMAD.
Check this book out. I think /r/fitness has a lot of good things to say about this program as well. Just 3 compound exercises so it doesn't take a lot of time. I just started it.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_sc_1?ie=UTF8&amp;qid=1370334846&amp;sr=8-1-spell&amp;keywords=startomg+strength
It's $23 on Amazon and only $10 if you have a Kindle.
Take an hour out of your day and mow an old lady's lawn. Or go to the library. He has a website but if your questioning demonstrates that you haven't read the book (and it does) he will delete your post.
He's not the only good resource either. But the principle stands that if you're not willing to put in a little bit of research, you probably wouldn't be very good at it anyway.
I've never thought any gizmo has helped me lose weight.
See if you can find a good book on exercise or nutrition, but I'd suggest this although it is out of your price range by $10. Maybe find a used copy somewhere.
http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
I strongly, strongly recommend buying this book. Over 10 weeks, for 3x5 (3 sets, 5 reps), my bench press has gone from 85 lb to 160 lb, squat from 105 lb to 255, and deadlift from 105 lb to 255. All thanks to this book. I'm still making pretty rapid gains too. Luckily, this is a new edition of Starting Strength that was released just a couple weeks ago.
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_2?ie=UTF8&amp;qid=1322631426&amp;sr=8-2
Also, you'll probably want this one too.
http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522703/ref=pd_sim_b_2
And finally, an interesting and informative article on barbell training and general fitness in Men's Journal. Skip to page 4 if the article gets boring.
http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie
Good luck!
If you train regularly, then use this downtime to read and research. If you have not read it already, Mark Rippetoe's book Starting Strength is a pretty good read.
Additionally, try meditation or even yoga.
You can also look at catching up on some good movies or some great books.
And if you are in mood for some light reading, I have sent you a PM with a link from where you can freely download my books on Trivia Quizzing: Vol I, Vol II, Vol III, Omnibus. Each one should not take more than an hour and hopefully you will enjoy them.
Sounds like you are using machines for your weightlifting - the best way to gain strength is by using free weights.
I am a fan of Mark Rippetoe:
https://startingstrength.com/
Incidentally, the GOMAD advice you got is part of Rippetoe's advice for beginners that have trouble gaining strength and weight at the beginning of their training.
This is not the only way to so things, but if I were you, I'd learn to squat before anything else.
I bought an earlier edition of the book below quite a few years ago - I still highly recommend it to all people looking for good advice on free weights:
https://smile.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
Only $9.99 if you have a kindle - money well spent.
Starting Strength
5x5 is a great body of training to do as maintenance or for beginners coming in looking to move up into heavier lifts.
But as a long term program, it lacks focus and intensity for advancing past intermediate gains. There are many programs you could use, Mark Rippetoe wrote an excellent book about strength training, I suggest you check it out.
Starting Strength
Starting Strength I assume: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/
> What does SS stand for?
Starting Strength. I found it quite helpful when I was starting out, not sure why its listed as a myth.
3 PRs this week!
145lb floor press - hit a bench/chest press PR couple weeks ago at 160
135lb push press - been stuck at 125 for months, think it was a mental block. I really struggle with overhead lifts. (bodyweight)
45lb pull up - used 10/10/25 plates. First time trying this.
Not PRs, but had some really good cleans this week. After reading Starting Strength by Mark Rippetoe, my form/technique has gotten much better. Not finished reading it yet, really, really big book with lots of info.
I believe they are referring to Starting Strength. I'ts a book / weight lifters bible of sorts (depending on who you talk to) http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
> Anytime a girl enters the "area" all the guys turn their heads and stare making the whole novice thing that much more obvious.
Sounds awful. One of the most difficult parts about trying new lifts is simply the perceived idea you're being watched, so this adds a new level.
Just remember its a rite of passage to go to the gym and make a fool of yourself by imperfectly executing lifts and making mistakes. Once conquered, it translates to other parts of your life and puts you in a more resilient position to try new things. Many people have been in your position before and pulled through; you'll do just the same.
That said, remember its unsafe to deadlift from a height lower than a 20kg/45lb plate either side of the bar (unless your gym has bumper plates), which is a substantial amount of weight for anyone giving it a first try (60kg/135lb in total). You'd be best building up your high bar or low bar squat to a similar weight in conjunction with back exercises such as Pendlay rows and pull ups.
Make 100% sure you can handle the weight as you might injure yourself, and practice the motion using a broom or PVC pipe as suggested by Mark Rippetoe in Starting Strength as well as familiarising yourself with all the deadlift resources available. If possible, bring a knowledgeable friend with you, too. Good luck.
If you're looking to get stronger and you need some place to start, I recommend StrongLifts 5x5 or Rippetoe's Starting Strength. Try either them for three months. Switch to a new program if you've changed goals or haven't been making any gains after those three months.
Ugh, don't link random stuff to beginners. Link them what's known as the best beginner program: Starting Strength!
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
To improve your technique I would recommend Starting Strength
If you are going in today, I'd recommend starting with light weight and be careful of injury. You have a long time to live, don't get hurt at the start.
Watch: https://www.youtube.com/watch?v=QhVC_AnZYYM
Read: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
LIFT!
No, not at all! You should absolutely start going to the gym. But if you want to achieve success there, you'll need to do a lot of work before you get there.
Start with goals. What are they? What do you hope to achieve? Why do you want to start lifting weights to begin with? The answer to questions like these will shape the type of training you do in the short- and long-term.
Since you have no gym experience, Starting Strength is an excellent place to start in most cases for lots of reasons, not least of which because if you do the program properly, you will learn a great deal about proper form and mechanics. Proper form is of absolutely paramount importance; if you don't learn it at the beginning of your journey, you will likely hurt yourself once you start lifting heavier weights. And you'll need to learn it eventually, one way or another, so do it at the beginning.
This is the Starting Strength book. Get it. It's worth it. Even if you don't necessarily use the program, it is an excellent resource.
Spend time reading the /r/fitness wiki...it helped me a great deal when I was starting out a few years ago, and I occasionally refer back to it.
Others here will have much more seasoned advice than me, too. Best of luck to you!
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
I follow the Starting Strength training program. From what I know about StrongLifts, they are very similar.
Rippetoe and co. have a lot of experience training many people, both men and women. From the Starting Strength website: For the first 3 weeks of lifting, most women will begin with a single 10 lb jump in the squat, two or three 10 lb jumps in the deadlift, and immediate 5 lb jumps in the other exercises – then proceed to 2.5 lb or smaller incremental increases in some movements sooner. After 3 weeks or so, your deadlift should be ahead of your squat. This is pretty general information and the page mentions that everyone is different. Rippetoe has also written about being a novice, and why you want to eek out as much strength as possible before moving to the next phase of training in his article: Who Wants to be a Novice, You Do. I found his book, Starting Strength: Basic Barbell Training, invaluable when training alone.
It is possible that you have been following a progression like this, since you are trying for a 190 lbs. squat after 1.5 months. It is hard to suggest next steps on the internet, but you have a few options. If you have not deloaded, that is a good first option. Setting yourself back 10% will hopefully allow you to surpass your current plateau, while continuing your linear progression. You can add in a 'light' squat day, only adding weight to your squat twice per week.
I do both weightlifting 3 times a week and yoga everyday. My motivation for starting yoga is the exact same reason as yours. This is what I've learned.
Compound weightlifting exercises will fix your posture more than yoga will. Because these postural issues are usually created by lack of muscle in certain areas of your body, most likely your upper back. In order to fix this you need to build muscle. The most effective way to do that is barbell exercises because you can control and increment the load easily.
Sorry, despite what many on this subreddit think, yoga isn't very effective at building muscle or strength. It isn't a fix all solution. If you want the most bang for your buck for fixing posture then you'll need to lift. And you should want this because you're 35. You don't have time to waste when undoing years of damage.
Follow the [Starting Strength](Starting Strength: Basic Barbell Training https://www.amazon.ca/dp/0982522738/ref=cm_sw_r_cp_apa_i_Od2mDbPWCCCHD) method by Mark Rippetoe. It's a great novice program that teaches you correct form for the most effective barbell exercises.
Having said that, yoga will help, but it'll take months of daily practice before you notice any improvement. After that, there will be severe diminishing returns. It's a very inefficient way to achieve your goal of improving posture. I learned this the hard way.
On the other hand, you'll notice improvement from weightlifting within the first 6 workouts, and it'll compound shortly after that.
There's two reasons you can tip forward:
In the first rep in the video, it looks to me like number 1 is happening. So I suggest on your warm-up sets, experiment with your back angle and how far back you take your hip to find a movement pattern that keeps the bar above your mid-foot at all times.
Look at the pictures here https://www.powerliftingtowin.com/powerlifting-technique-squat-form/ to get the basic mechanical idea. There are essentially two ways to bring the bar back over your mid-foot, if it's too far forward: you either sit your hips back further, or you maintain a more upright back angle.
Once you find a movement pattern that keeps the bar over mid-foot (and is otherwise good), try to learn to be consistent with it. Good luck!
Make sure you read about the exercises and learn how to do them before you start. There's an official book about Starting Strength that will teach you everything you need to know.
Starting Strength is more than just doing the exercises. You need to follow the progression and get your diet in order.
This advice has been given for other purposes, but do it anyways...
Delete facebook, hit the gym, lawyer up.
Seriously though, all major communication systems have a mechanism to block people. Use the hell out of it. You don't need to waste energy on this. Hitting the gym is useful for other reasons, but this tends to scare bullies away. A girl that can bench and squat more than the average untrained guy (which really isn't hard to accomplish) is someone that will not get messed with. Hitting the gym will also massively boost your self-confidence, your general health, and help you out with the depression (I recommend following the Starting Strength program, which is for both men and women: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738). And lawyer up only if necessary (they are expensive and will often only take the case if you are a sure win). At a minimum, report these people to gmail, facebook, etc. and get their accounts deleted. If shit gets too much (e.g. death threats), take it straight to these people: http://www.statesattorney-annearundel.com/ ((410) 222-1740). They take death threats and threats of violence seriously.
But most importantly, don't let the bastards get to you. These people are weak and pathetic if they have nothing better to do. Usually, people harass others because they have a shitty life. Living better than them is the best revenge. Last: BULLIES ONLY BULLY TO SEE A RESPONSE OUT OF THEIR VICTIMS TO MAKE THEMSELVES FEEL POWERFUL. STOP RESPONDING AND THEY WILL EVENTUALLY GO FIND MORE ENTERTAINING TARGETS.
>Is it just for beginnings as I assume or is there anything useful experienced lifters can get out of it?
I had been lifting for ~10 years when I finally picked it up. Think of it as a book for people just starting to strength train or want to start actually studying/learning the trade, regardless of how long you've been training. I actually just finished re-reading it last week, I try to brush up once a year on my basics and given my recent bout of tendinitis I figured it was time. Right now I'm 175lbs w/ a 515 lb deadlift and a 425lb squat, and those are real numbers, not half ass squats or hitched deadlifts.
Starting Strength isn't a program, it's like a shop manual for lifting. How to do exercises (also quite a bit on how not to do them), why their done, how to program your routine effectively, etc. He gives a sample routine somewhere in the book but that's about it as far as him telling you when to do what.
As for "Maximum Strength", I haven't read it or heard of it before and the tagline is enough to make me not want to, "Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program." IMO anything that says something to the effect of "get all the plus with none of the minus," which in this case is all the strength w/o the years of training, is bogus.
I also do not like P90x or cross fit.
FWIW, my recommendation
I also liked this book . It's good for info on the Olympic lifts, just be forewarned Greg Everett (the author of this book) disagrees w/ Starting Strength's author on how the clean is initiated. Seems minor but as you'll find out the starting position is very important since it dictates how the rest of the lift goes. Personally, I side with Starting Strength.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1519395395&amp;sr=8-1&amp;keywords=starting+strength
Here ya go:
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1519836477&amp;sr=8-1&amp;keywords=starting+strength
The app also includes the entire book as well as warm up weight amounts. Pretty slick.
Check out Starting Strength. Best program for newbies IMO. Just make sure you start with light weights and don't start challenging yourself until your form is solid. There are ton's of forums out there for form checks.
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https://www.amazon.ca/Starting-Strength-Basic-Barbell-Training/dp/0982522738
Definitely Starting Strength.
Read about it online: http://startingstrength.wikia.com/wiki/FAQ
But get the book. Only $22: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Starting Strength by Rippletoe has some of the best and detailed form information out there.
Yes, deadlifts done wrong are very bad, deadlifts done right are very safe and will give you an insanely strong back.
Here's a good Alan Thrall video on how to do deadlift: https://www.youtube.com/watch?v=Y1IGeJEXpF4
Also there's a difference between muscle soreness ''pain'' and pain caused by tearing a muscle or a spinal disk injuries, which are rarer than most people think.
You need to keep your back tight and straight through the entire lift, if you can't that means the weight is too heavy.
Start a program like Starting Strength by Mark Rippetoe: http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1456873002&amp;sr=8-1&amp;keywords=starting+strength+book
Lift. Lift. Lift. You need to bulk up.
The good news: at 17 you have steroid levels of testosterone in your system. With proper nutrition and lifting you will pack on muscle like dudes using juice.
This is my favorite method: http://www.leangains.com/2010/04/leangains-guide.html.
Buy this book to learn how to lift, ebook version is $10. http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738.
Use this to calculate your diet (set to 1.0g per lb while you are bulking up. Move to 1.2g per lb if you choose to cut fat), I have given you a general plan below but you will have to adjust as your body changes. Use the "Lean Bulk" category. IMO you can add up to 50-75g more carbs on lifting day than the calculator will say because of your age and T levels. http://www.lgmacros.com/standard-leangains-macro-calculator/#.VEUT2_ldU3I
Eat about 150g of protein a day every day, no exceptions. Get 250-300g carbs on workout day, trying to get most of the carbs after you work out. Eat only about 50g fat on workout day, most of it before you work out (unless you do fasted training as per Leangains above. Which I highly recommend if your schedule allows it). On rest days get 75-100g carbs, 100g fat, same 150g protein. Take a multivitamin and Omega-3 supplement. Fats, carbs and proteins are all essential in their own ways, do not think you can cut one out because fad diets say they are bad.
Take pictures of yourself when you start. Then take pictures NO MORE FREQUENTLY than once every 2 weeks, if not once each month. It is important to objectively track your progress. Use Fitocracy or a workout log to track how much you can lift. Weigh yourself at the same time every day, THEN AVERAGE THE NUMBER OVER A 2 WEEK PERIOD. Measure your progress based on BIWEEKLY AVERAGES. Your weight can fluctuate up to 5 pounds in a 24-hour period due to water weight and what you ate one day. Has nothing to do with your real bodyweight.
All your other goals are good, but you need to take the first steps. Lifting is the best first step.
Do not lift every day. This will NOT help you. It will set you back Bodybuilding is 20% lifting, 80% all the things you need to do to allow your body to recover MORE muscle than you burnt up. Lifting every day just burns you out. Recovery time is very important. Slow and steady wins here. If you injure yourself moving too fast, you have to spend weeks unable to lift and unable to move forward.
I'm biased, but i think all personal trainers are essentially a scam. I was in your position not too long ago, and I ran a program called starting strength and had amazing results. Buy this book:
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1543033365&amp;sr=8-1&amp;keywords=starting+strength
Or you can read up on the free resources online:
https://startingstrength.com/get-started/programs
This is not the only avenue to get the results that you're looking for, and others on this thread will have advice just as good if not better than this. That said, this is a method that will allow you to achieve the results that you want, this stuff actually works
Best of luck
Everyone makes it sound like it's so affordable to get yourself a trainer, but if you can't, then I'd recommend you this book that was recommended to me when I was in a similiar postition to yours: https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738. It really helps you understand the correct forms you need to do to get the exercise right and much more. Also you can definitely lift more than 5kg, your body is way more stronger than you think it is. But as always, being too cautious is never a bad thing. Good luck!
Start with form. Mark has some great youtube videos and his book Starting Strength changed how I lifted. You are young so learn the right way. If you have the chance go to a seminar on Olympic lifting to get hands on. But 5x5 app is worth the buy you can so add exercises for arms, back, chest etc. Good luck!
Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_dUh5CbQA0DHSF
First, consider seeing a counselor. There's a possibility you may be suffering from clinical depression, which can cause symptoms similar to what you describe. Even if you aren't depressed, it can't hurt to talk to someone.
Second, I was in a similar situation recently, where I was in a new town with no real friends or hobbies, and I started volunteering. It was really great, and I highly recommend it. A quick google of your area will turn up dozens of opportunities, and there's some really worthy causes out there who would absolutely love to have your help, boring or no. Another thing that's been helping for me is working out. As a lifelong unfit nerd, I picked up a copy of Starting Strength recently, and damn if that book isn't the greatest thing.
With regards to hobbies, read this. (Everything Zen Pencils does is gold, of course, but that one is especially good.) It's okay to be shitty at things. There is a tiny tiny percentage of people in the world who are prodigies, who are naturally good at things. You are not one of those people. Neither am I, and probably you will only meet at most one of them in your entire life. The sooner you abandon that poisonous little dream, that somewhere out there there's a thing you can be good at without really having to try all that hard, the healthier your life will be.
Get plenty of sleep. Eat your vegetables. Do shit. I believe in you, man.
Why not buy the book http://smile.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738?ie=UTF8&amp;psc=1&amp;redirect=true&amp;ref_=oh_aui_detailpage_o02_s00. It is really worth getting.
Starting Strength: Basic Barbell Training, 3rd edition https://www.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_q7ozCbC065BPB
the book for starting strength is https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
Practical Programming is the follow up that will teach you how to program your own intermediate/advanced programs.
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I haven't even read the guys but from what I understand they are (a) MRA and (b) Red Pill. My ideology is (a) anti-feminist but also anti-MRA and (b) against both Blue and Red Pill for the reasons explained in OP.
And practical solutions are in some of the sections I linked you just have to know how to read the thing. I don't dwell on those subjects because I am not successful in dating myself so why would I give other people advice? What I do instead is share my experiences with dating and refer to some of the resources that seem helpful and critique the ones that seem less helpful. I believe there is useful stuff in what I linked you to. For example in the tri-fold solution:
&#x200B;
(as a basis which everyone knows anyway)
And the platitudes I critique but can work I guess:
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(note: mentioned in the link I sent you: "Yes ... plenty of us have tried [those things] and for those of us ... who hadn't ... well it is all here for them now.")
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Also:
At [[](https://www.reddit.com/r/GoodMenGoodValues)*my community], we are open to concrete advice as opposed to nebulous inner-game concepts such as self-reflection and the other ones mentioned. For example, I the author of the GMGV Primer have read Mark Rippetoe's fantastic book "Starting Strength". Since some degree of muscularity is attractive to women, that is the way I workout now, but if you suggested that literature to me (without knowing that I had read the book), I would not have considered it platitude advice. Mark Manson's "Models" and Love System's "Magic Bullets" (guides to attracting women) are two relatively inexpensive books I have mixed feelings on (the content has pros and cons) but again, I would not consider that platitude advice. Lifestyle and dating tips that discuss the severely neglected verbal game element of approaching women are especially recommended because most existing "verbal game" is either just*
Anything else that deals with propinquity (i.e. specific lifestyle choices that get you closer to women and not just "get a hobby, bro!" simplified bullshit) is considered concrete advice at GMGV. If you are reading this and you don't have any concrete suggestions (because not everyone does), that's fine. Just don't bother giving platitudes, or even advice really. Also, at this point most people normally say they have to know about you personally to give concrete suggestions but it's not true because the fundamentals for being attractive to a wide population of women are always the same click here.
For that reason, you don't need to know the ins and outs of a person's life to give this advice. For example, Starting Strength is a sufficient foundation for the muscularity aspect (well the barbell training part, not so much for nutrition) - as an example. So far I have never encountered a sufficient foundation for verbal game. However there is a sufficient foundation for body language, which is SOFTEN (smile, open body language, forward lean, touch, eye contact but "nodding" not so much, I believe).
But again, I really don't want to hear about nebulous inner game concepts unless it's to do with a specific discipline like positive psychology or stoic philosophy but with stronger empirical grounding. Because that stuff is interesting by itself anyway. If you have an academic interest in virtue ethics or Buddhist philosophy, Taoism or any related subjects I would love to learn from you.
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And finally:
Here are some resources based on the central theme in the 'tutelage section' of the Primer.
"Starting Strength: Basic Barbell Training", Mark Rippetoe [click here]
Beast Skills: Bodyweight Strength Training [click here]
Official Then X: An Introduction to Calisthenics [click here]
Official Bas Rutten: General Strength & Conditioning, Self-Defence and Mixed Martial Arts [click here]
Street Smart Self Protection and Weapons: General Strength & Conditioning, Self-Defence and Mixed Martial Arts [click here]
Not covered
Not covered
Not covered
Not covered
Conversation Starters [click here]
Confidence: What It Is, What It Isn't [click here]
Social Confidence Builders [click here]ve to learn and read it. It is primarily an ideological manifesto, not a how-to handbook. But how-tos happen to be in there.
No problem!!! :) And if you like reading, the book Starting Strength by Mark Rippetoe is like the definitive volume on form for heavy lifting.
There is a book called "Your body is your gym" https://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581 It will keep you occupied toll you want weights. You can do all of these in your home with no or minimal equipment. Buy it. Do it.
Shit, I get better results at home than any gym.
You are your Own Gym is a great tool for working out at home.
Read this book! Doesn't address the smoking issue, but he outlines how you can get fit without a gym membership.
I'm a former smoker, and I'm still shit at running, because it hurts mah knees. I love biking though, and martial arts are a really fun way to get the heart rate up that I've started recenly. I've noticed that since quitting smoking, I don't feel like I constantly have a cold, and I take the stairs whenever possible because it feels good to push my body to limits that I wouldn't have given a shit about before. I lift weights so I can get big. One day I'll work on my running abilities so I can do a Spartan Race.
Here's my advice. You're going to quit when you realize that you don't need to smoke, and that smoking is stupid and a waste of money. You're going to quit when you want to quit. No one is going to be able to convince you to quit before you're ready. If you want to get fit, just START and don't STOP, ever. You can do anything you want to do. You just have to, you know....do it. Run down the block and back, do pushups when you wake up and before you go to bed, do bodyweight exercises until you can do all of these, bike to work, take the stairs, join a gym with the money you would have used to fuel your early death, whatever. Just do something. Get moving. The longer you wait the more discouraged you'll be.
Now go do 10 push-ups.
:D
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
best thing that ever happend to me :D
This book is a good starting place: http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1462562784&amp;sr=1-1&amp;keywords=you+are+your+own+gym
if you need motivation: https://www.youtube.com/watch?v=aRtqa7r0HUA
Link. You need the http:// for it to work.
Sure! Imo do pushups until failure the first day, squats the seconds, pullups the third, crunches on the fourth and meditate in the off time!
Or if you really want to step it up and get into a really good shape without spending any money on gym, get this book: http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ref=sr_1_1?ie=UTF8&amp;qid=1309865448&amp;sr=8-1
You need to lose weight and get in shape? Read this, thank me in 2 weeks: https://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
No seriously, read it. Or don't if you want to put minimum thought into it and skip to page 143, but you'll learn some stuff by skimming through it. I'm miffed that my friend knew about this book for a while and didn't tell me sooner ..
(Disclaimer: I'm not getting paid, have a stake in that book or any of that nonsense.)
You Are Your Own Gym
You wont loose much finger- and upper body strength, but you can really focus on your core. There are a lot of exercises with bodyweight. You are your own gym
Check out the book You are your own gym. It goes into detail about various exercises you can do just about anywhere and how to scale them up or down based on your current fitness level.
I'm going to agree with the bodyweight comments. I follow You Are Your Own Gym, http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581. My favorite part is the app, 10 week guided programs pre-crafted and require next to no equipment.
You Are Your Own Gym: The Bible of Bodyweight Exercises
The only book you need
Then it may be for you, but I've never known anyone to say "I've been doing P90X for years" because nobody does it for years.
Consider adding this for your no-equipment situation:
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581#
I just bought this book on amazon for under ten dollars, body weight exercises you can do at home. It has a lot of info in it. I bought it because I am too self conscious to work out in public right now. Here's a link.
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
Try this book. https://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ref=sr_1_1?ie=UTF8&amp;qid=1491310402&amp;sr=8-1&amp;keywords=you+are+your+own+gym+the+bible+of+bodyweight+exercises
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581
There is also a smartphone app for 4 bucks or something.. I use the app.
You Are Your Own Gym
The best resource is You Are Your Own Gym by Mark Lauren. This Special Forces physical trainer provides programs and progression guides that helped me achieve one-arm, one-leg push ups and handstand push ups.
Years after doing only bodyweight exercises I wanted to lift heavy and found Strong Lifts 5x5 to be simple and effective. It consists of 5 barbell exercises (squats, bench press, overhead press, deadlifts and bent-over rows), 3 days a week, 3 exercises a day, 5x5. It is a great beginner to intermediate program as you will get stronger and learn the art of lifting with good form. I get a kick out of challenging myself to lift heavier and training the good old fashioned way. I have since supplemented this program with bodyweight exercises like chin ups, pull ups, push ups and dips for greater arm development.
get this bodyweight exercises book. it has loads of exercises you can do with little or no equipment
http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ref=sr_1_1?ie=UTF8&amp;qid=1342471203&amp;sr=8-1&amp;keywords=your+body+is+a+gym
Thanks :D I tend to let small clouds steal all the sunlight - I'm sure many of you know the feeling. Unfortunately I have to get work out of the way first - another 4 hours of it... And all the while it's super sunny outside - I just was outside in the sun in just a t-shirt, oh them feels, first sun of the year!
I found the challenge looking for bodyweight workout books/dvds on amazon, I actually just tried to find in in English, and can't! His other book is there http://www.amazon.com/You-Are-Your-Own-Gym/dp/0345528581/ - but not the challenge, which packs all of the bible into a strict 90 day program.
There is also a book from the same guy with the same title. You Are Your Own Gym
Right now I'm trying to loose weight so I'm focusing more on my diet than on training.
Best $13 you'll ever spend: You Are Your Own Gym: The Bible of Bodyweight Exercises http://www.amazon.com/dp/0345528581/ref=cm_sw_r_an_am_at_ws_us?ie=UTF8
The FAQ is great. Also you can check out You Are Your Own Gym. It goes into a little bit of science and nutrition as well. I really liked it. It has an accompanying app you can get that has great 10 week workout routines built in. I have had great results using it so far.
You're not going to build significant muscle in one month nor will you be able to lose significant amount of fat. You also can't "spot remove" fat short of liposuction. That said, something is better than nothing, and this could be the start of a new routine.
Physique: pick a good lifting program and do it. Greyskull is a good place to start.
Lose fat: Gotta control that diet. Use a calorie calc to get you BMR, and then eat at a deficit. Lifting and eating a deficit will mean you need to eat a high protein diet. Use a macro calculator to help you decide on that.
Overall appearance: Clean your face with a facial cleaner, use a chemical exfoliant, and a face lotion r/skincareaddiction has recommendations. Drink a lot of water. Get a lot of sleep. Avoid booze and high sodium. Pay extra for a good haircut (or keep it shaved/clipped if you're thin on top like me). Wear clothes that fit, see r/malefashionadvice. Use a dandruff shampoo.
Came here to suggest the Greyskull LP book. The fact that GSLP is your program of choice makes it even more of a good idea too. It's a great book, and I particularly really found his form cues incredibly helpful since they give you one or two key things to focus on that make a huge difference in form.
On top of that, you get to understand the routine you're doing a lot better, get ideas for variations/changes to make down the line, and you get additional suggests like frequency work etc.
It's a really good book: https://www.amazon.com/Greyskull-LP-Second-John-Sheaffer/dp/0615635571
I started with SL5x5, then 5/3/1, read several programming books (Practical Programming for Strength Training, Science and Practice of Strenght Training) and classic programs (The Doug Hepburn Method, Beyond 5/3/1: Simple Training for
Extraordinary Results). I now use a modified 3x5/5x5 program that doesn't rely on linear progression (where I have to add weights every session). Intensity is 70-80% of my 1RM. Testing 1RM occurs whenever I feel good.
Add in a dash of bodyweight exercises (mainly pull-ups, push-ups, dips, L-sits), some bodybuilding-type exercises for hypertrophy (dumbbell centered exercises) that get's rotated in or out, other accessories (good mornings, overhead press, barbell rows, face pulls, farmer walks, some curls, grip training with CoC's).
I realized can't be doing any of the linear progression programs (like SL5x5) at the age of 40 (injuries heal slower, recovery is also slower given that I go to the gym 4days a week)! With that said, I'm almost 2X BW (@68kg) with my squats and deads after 6 months of training (and mostly pain/injury free).
Like Optamix said, Starting Strength is a good foundation for learning about the basic barbell exercises. However, to gain any appreciable amount of knowledge you're going to have to delve a bit deeper by reading various texts. For example, Lon Kilgore's Anatomy without a Scalpel is a great book to get acquainted with basic human anatomy. I'd suggest you pick up an introductory book on human nutrition as well. The Science and Practice of Strength Training, although a little more on the advanced side, would also make an excellent addition to your library. As far as mobility and prehab/rehab texts go, Becoming a Supple Leopard is one that is often recommended around here. Oftentimes you can get used copies of these on Amazon in decent condition for a good price.
That very well could be. However, as far as force required to stop an adrenaline-filled person, I would expect a great deal of strength to be needed.
In the book Science and Practice of Strength Training, 2nd Edition Vladimir Zatsiorsky from Penn State University writes that the average human has three levels of strength that can be exerted:
Could a normal grown security guard hold onto a 19 year old in a normal situation? Most likely. In a situation where she is panicking and becomes irrational and impulsive? I think it will be a lot more difficult.
I'm reading from the Glossary on the "look inside!" Please tell me the context of this:
> 3-year rule -- The recommendation to use exercises with a heavy barbell (like barbell squats) only after 3 years of preliminary general preparation.
Essentials of Strength Training & Conditioning - National Strength and Conditioning Association
Designing Resistance Training Programs
Science and Practice of Strength Training
Periodization Training for Sports
Strength work should be low repetition (1-6 reps). Recovery period will be 3-5 minutes between sets.
Hypertrophy (ie size) work should be medium repetition (8-12 reps). Recovery period will be shorter, 1-3 minutes.
For hypertrophy, lifting to failure is not necessarily bad. For strength, you don't want to miss reps really.
The above points aren't really debated among educated fitness professionals.
Source: any kinesiology textbook anywhere. But here's a good one
http://www.amazon.com/Essentials-Strength-Training-Conditioning-Edition/dp/0736058036
May I recommend a book? I have the first edition of Frederic Delavier's Strength Training Anatomy. It is a great resource for identifying what muscles are where, and what muscles exercises actually work.
this book is amazing. You might also be interested in this
There's also this book which has really detailed illustrations of muscle activation for each exercise.
This is the best book I've found by far - https://www.amazon.co.uk/Strength-Training-Anatomy-Sports/dp/0736092269
Get yourself Frederic Delavier's Strength Training Anatomy, so you can visualise the different muscles and how they work.
Listen to your body and learn how to FEEL those separate muscles under tension. Put on some tunes that motivate you, but help you focus, and find a quiet part of the gym to work in.
Also, try them at home with body weight first. Set up your phone and film yourself, or work in front of the mirror to check form. Build your confidence and learn how the correct form feels, then if you feel awkward in the gym you'll stand a chance of getting it right even if you're panicking about the world staring at and critiquing you.
Also: I know anxiety makes it challenging, but keep a smile on your face in the gym and some nice guys/girls will probably strike up a conversation and be happy to offer you pointers.
If that's too much, try getting in with a good PT (even for half an hour a week) which will make you feel comfortable and confident.
Look for the PT's with clients that are working hard but look happy to be doing so!
You've got this, you just need to keep pushing through and find your confidence with it. Make the gym the one place your anxiety doesn't rule your life.
Feel free to PM me if you ever want advice! :)
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269/ref=la_B001H6NZGW_1_1/158-3985945-0181711?s=books&amp;amp;ie=UTF8&amp;amp;qid=1488033303&amp;amp;sr=1-1
I always loved this book. Along with the second volume.
Strength Training Anatomy, 3rd Edition https://www.amazon.com/dp/0736092269/ref=cm_sw_r_cp_api_joI7ybS2GC7TG
Let me ask you this--do you need a trainer? Do you want a trainer? Or are you just a little uncomfortable at the idea of going it on your own (i.e., fear)? Because it sounds to me like you're just a bit nervous but ultimately know what to do. In which case, I say, toss the trainer idea and trust yourself. You can do this without any annoying/sexist dude bruhs guilting you while they check your form, and you can do it while saving $1300 (take yourself on a nice vacation to a spa town in 12 weeks instead).
I can't remember where I picked this up, but someone told me once that women tend to have good form in the weight room because they're more deliberate lifters. They're not just chasing high numbers and sacrificing their posture to do it. Also, with the difference in anatomy (Q-angles of knees, width of pelvis, etc.), I've had some men give me really questionable advice about form--like squatting with my knees closer together than was comfortable and having them insist that my discomfort/pain was normal. Like, no. But like in all things, the "default" of training advice tends to be for men, with "specialized" advice given for women's SPECIAL knees, so you can't really count on an everyman at the gym to know those things.
This is one of my favorite books: http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
It goes into detail about the muscles used in every exercise and variations, details about tendons and how the length of your femur will affect the leverage you get in a squat. There are notes for female anatomy and cautions/tips for form on pretty much every exercise you can think of.
A bit more dense, but this book covers multiple exercises for each muscle group, complete with detailed anatomical drawings showing the activated muscles and the surrounding anatomy: http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
I paid $20 for it brand new and the value/dollar ratio is awesome.
This
I'll donate a prize. Maybe this book one for a men's group and women's version of the book for a women's group.
I LOVE this book. It's not necessarily a program, but it'll be a valuable resource regardless of what program he decides to do.
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736092269
Strength training anatomy is a lot like the "Back/Triceps 101" posts that are popular lately. I have it and it goes through various accessory exercises all broken up in to sections based on body parts. I'd definitely recommend it :
http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
Right now my goal is very simple and a bit vague: I just want to look and feel more athletic. My current focus is improving the appearance of my butt, thighs, and shoulders. I am still struggling to get out of 'skinny fat' phase. This is why I'm doing cardio on Tuesdays and Thursdays--I'm currently trying to burn off the fat and I believe I'm still in the early phase in which it's possible to burn fat and build muscle simultaneously (it's worked thus far), but that phase will end eventually.
I put this program together myself. I started with Stronglifts, moved onto Ice Cream Fitness, then continued to build onto that. I basically just paid attention to the changes in my structure and added or subtracted exercises when I felt that I needed to work on X (for example, I stopped bicep curls, because my biceps were out of control compared to everything else and I'm not into having huge biceps. I've recently added side and front raises to pump up my deltoids). I basically just study up on fitness, examine and re-examine my Strength Training Anatomy book, and make adjustments accordingly.
Also, my workouts must be one hour and 20 minutes or less because the gym opens at 7 a.m. and that's how much time I have to workout before I have to go to work. I would be doing a serious full-body workout 3 days a week if I could spend 2 hours at the gym but sadly it isn't possible.
I'd love it if you shared your workout with me.
Strength Training Anatomy, 3rd Edition
By Frederic Delavier
It's an incredibly informative read.
http://www.amazon.com/gp/aw/d/0736092269?qid=1382408110&amp;qid=1382408110&amp;sr=8-1&amp;sr=8-1
http://www.amazon.com/The-Art-Expressing-Human-Body/dp/0804831297 this book was the greatest work out philosophy book I've ever read. It doesn't have to much about running but provides a great drive to keep you pushing for longer, faster, and harder.
I don't do martial arts any more but when I did this book (despite the title) helped with the supplemental exercises.
https://www.amazon.co.uk/Expressing-Human-Body-Bruce-Library/dp/0804831297/ref=sr_1_1?ie=UTF8&amp;qid=1474965314&amp;sr=8-1&amp;keywords=Bruce+Lee%3A+The+Art+of+Expressing+the+Human+Body
The Tao of Jeet Kun Do
This one is the one I'm most familiar with. It's all rooted in martial arts philosophy but you'll find a way to apply it. He's brilliant that way.
Striking Thoughts
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How to Express the Human Body
Find a good Yoga class, one revolving around stretching and relaxation. That's the best thing you can do for your flexibility. If you are unwilling to workout at a gym, get at least some good dumb bells and a good bar bell with some weights. You can now work any muscle in your body with those two free weights. As far as which exercising to do? well there's a wealth of information out there on weight lifting and I would suggest you take time to read a good amount of it while you get used to working out. This book is a really great resource for free weight/non-gym workouts.
Why don't you start by getting Bruce Lee's book? The Art of Expressing The Human Body.
The art of expressing the human body. There are more efficient ways of strength training and building muscle than those listed in this book, but this will give you an idea of how he went about it.
Read this, and buy few of these.
>You don't bench sets of 20 reps to improve 1RM strength.
Well, sometimes...
Frankly, I think you are committing the "rep range fallacy". Sure, endurance rises in importance for longer sets, but strength never leaves the equation.
More importantly, holding a plank well doesn't mean hanging out down there with the minimum possible level of contraction for 5+ minutes at a time. Bracing hard enough for people to walk on your back demands strength, and doing it for a long time requires even more strength.
Serious suggestion: Super Squats I think the 30 pounds of muscle in 6 weeks is a bit of a stretch but it will certainly put some meat on your legs.
Its one of the oldest and most tried and true programs out there
https://www.amazon.com/Super-Squats-Pounds-Muscle-Weeks/dp/0926888005
doing high volume squat work will roast you but it has a great pay off. The dietary info in Supersquats is pretty outdated though.
How do you (meaning all of r/fitness) view Pavel Tsatsouline? A friend of mine let me borrow his book, and I wanted to know if he is generally considered a reputable authority on fitness/strength training, or if I would be better off looking elsewhere?
With work travel, the struggle is real. I found this book really helpful to define exercises I'm able to do with no equipment.
https://www.amazon.com/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/ref=sr_1_1?ie=UTF8&amp;qid=1496328510&amp;sr=8-1&amp;keywords=naked+warrior
I have this book at home. According to Greg the difference between a power clean and a clean is where you catch the bar. He teaches that if your thigh breaks parallel it is a clean. If they don't get to parallel it is a power clean.
Here's a great book on the subject. You can probably get it at your local library or on inter-library loan if you're a student (or, you know, buy it).
From the bar, do small jumps. Add #5 and do a triple. Put another #5 if it felt good and not like shit. Do it again at the same weight if they didnt feel good.
Film your lifts, post them here and someone will chime in.
Start from the high hang.
If you can afford it, get this.
https://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0980011116
Maybe the used version or 2nd edition if its too much.
haha, screw whatever they think, they ought to be impressed :p
Have a look at Greg Everetts book it's pretty neat, and any videos you can find other form videos etc on that there youtube.
Post formchecks etc once youre confident you're on your way, there's a few oly lifters here who I'm sure are qualified to give you advice, jacques_chester is actually a coach I think, and maybe a couple of others :)
Disclaimer: Also not an expert, in fact I posted a form check as recently as yesterday.
You shouldn't be using arms, once you use your arms u negate most of the power from the ground plus the bar swings away from you. Your arms should be loose, elbows external rotated, chest up, lats engaged (personal cue: I think about bending the bar around me with my chest/lats/core).
There are a bunch of other issues but its best to tackle one thing first. I agree its too much to start from the floor at this point. I'm not sure what you've been reading but I got a lot from this book