645
646

FitnessHere's The Reason You're Not Seeing Any Progress In The Gym (self.TheRedPill)

submitted by realrickbrewer

You’re fucking around

Most of the people I see around me in the gym come in, do a couple of curls, some cable movements, walk on the treadmill for 20 minutes and go home satisfied, just so they can come back the next week to do the same damn thing. They make no gains whatsoever and the weight they can lift isn’t going up either. This, gentlemen, is a phenomenon we call “fuckarounditis”.

I believe fuckarounditis is caused by too much bullshit in the fitness industry. There is an overload of information online, making it harder and harder to distinguish genuine helpful tips apart from marketing schemes. Fucking around in the gym will work if you’re an absolute beginner, but when those newbie-gains start to wear off, you will hit a plateau. Luckily, fuckarounditis can be cured in 1 simple step.

Measure. Your. Shit.

That’s right. Simple as that. Write your lifted weight per movement down, the number of reps you have done and see how they match up in a month. No gains? Look at your macronutrients. Are your calories high enough? Did you gain weight? Did you lose weight? All good? Look at your sleep. Have you been sleeping enough? Lack of sleep will seriously inhibit your progress in the weight room.

You may feel that your diet is good, you may feel that your progress in the weight room is good, but the only way to objectively make sure you are on the road of success is to look at the numbers. You’re not supposed to judge by feeling. Numbers don’t lie.

Now, I will admit, it isn’t easy to suddenly track all of your progress, but you’re a man – life isn’t supposed to be easy. Tracking your numbers can crush your ego, and it will if you have been fucking around for the last couple of months. Put your ego aside and do the one thing to make some proper gains.

Don't completely stop with isolation movements, just put the focus on building a foundation with compound movements and track your progress. Adjust your diet as needed. Now get your ass to the gym.


[–]39andround 187 points188 points  (76 children)

Everyone in this sub just needs to be on an easy to follow program like Nsuns, 5/3/1/, or other variant, unless you have been lifting for a while and have your own program.

They're easy to follow and will give gains!

[–]StraightWhiteMaleLOL 54 points55 points  (35 children)

I ran coolcicada's PPL for a while and saw some great results. It's an intermediate-level 6-day program. If you can't dedicate 6 days due to your schedule, a PHUL routine may be better as it's only 4 days and hits the big muscle groups pretty nicely.

[–]Lavlamp 36 points37 points  (14 children)

That's a great program. Another good recommendation is StrongLifts as most people know. I had my roommate try it out for 12 weeks and even he gained five pounds of lean mass. He's been lifting for almost 20 years and has a university degree related to person training. The simple programs really do work.

[–]kiwifx 5 points6 points  (2 children)

I'm on it at the moment. Enjoying it, but looking to switch to Greyskull LP or a variant for the AMRAP.

Oh the joys of getting caught up in which program is better..

[–]SliDlux 5 points6 points  (1 child)

Check out Ivysaur's 448. It has more volume as well as AMRAP sets.

[–]1InscrutablePUA 1 point2 points  (0 children)

IMO this program only works for rank newbies. Anyone who has even a few months of training under their belt will find that 4x8 sets become impossible to progress on. Furthermore, the progression is not based on %ages of your training max, which I think is not an intelligent way to program (a la Jim Wendler).

[–]imtheoneimmortal 5 points6 points  (2 children)

StrongLifts

Im in wheelchair, kinda hard doin squat, there are others programs or should i ask to a trainer?

[–]dza76wutang 1 point2 points  (0 children)

Not sure your limits but I have seen wheel chair deadlifts.

You can probably do something like 5/3/1 just cut squats. There are wheelchair body builders, look up Nick Scott for ideas.

[–]Size5TeenGirlFeet 4 points5 points  (6 children)

Sometimes people don't need lean or healthy gains, i.e. "hardgainers" (at first)

[–]AlmightyPerun 27 points28 points  (5 children)

"Hardgainers" don't exist. People who are having trouble gaining weight (muscle/fat) simply don't eat enough. It's not "rocket science", it's a very simple thing.

I mean, this entire post is about that... "Numbers don't lie". You can "feel" full at the end of the day when in fact you need to eat 400 - 800 more kcal to reach maintenance, and that's a considerable amount of food.

You can't always judge the amount necessary based on your "feeling". You need a kitchen scale. They're really cheap. Buy one.

[–]Endorsed ContributorMetalgear222 14 points15 points  (2 children)

Thank you. Wish more people knew this. No such things as body types. It's been disproven for decades.

[–]Endorsed ContributorMentORPHEUS 2 points3 points  (0 children)

No such things as body types.

I agree in the case of pop terms like hardgainer and big-boned.

The endomorph, ectomorph, and mesomorph body types are determined at the embryonic stage and have a profound effect on bodily proportions of muscle, fat, and skeleton. I'm near the top of the Ectomorph scale, and until my late 20s I was 6'4 and 155; it was difficult to build muscle and impossible to gain fat.

[–]randomusername7725 1 point2 points  (0 children)

This is news to me..... I took a PE course in college this spring, and my coach was telling us about how different foods were absorbed better or worse into our bodies depending on many things, one of which was our blood type. He also mentioned this book, "eat right 4 your type" which apparently talks about that.

[–]Boovs4life 1 point2 points  (0 children)

I started with Stronglifts 5x5 to get my form down but what gave me the most gains was Candito's 6 week strength program. It has the compound movements and includes accessory work to mix in some bodybuilding

[–]Viking_RnP 1 point2 points  (0 children)

For PPL first 3 days heavy at low reps then last 3 days lighter at high reps with one day rest then start 6 days again. Add in variants and drop sets for a rounded workout you enjoy. Shit gets old quick and your body needs change constantly.

[–]tropicalfire 7 points8 points  (13 children)

A 6 days program is bullshit. I strongly advise not to do this. When training too frequently, more than 4 times per week for example, the risk of raising cortisol levels is much higher unless you know what you are doing.

High cortisol means the body will lower the metabolism due to too much physical and mental stress.

Low metabolism means way less gains, overtraining, reduction in fat loss and many other consequences.

Please do not advise to the typical reader advanced programs. You are endangering others here. Beginners should do the common workout plans that people keep repeating over and over here and work their asses off with that instead of reading your comment and experimenting with a 6 day split.

And I am assuming the typical reader is a newbie since if you are advanced you would know better and you would take internet advice with a grain of salt.

[–]StraightWhiteMaleLOL 18 points19 points  (6 children)

It's your comment that I'm taking with a grain of salt. I felt amazing and saw great results for the 8-ish months I ran that routine and I have friends who have been lifting for 5-6 days per week for years and have made great progress.

[–]tropicalfire 2 points3 points  (5 children)

My comment has the same credibility as a workout you find when you google "How to get ripped", Im not questioning that and take what I say with a grain of salt.

6 days program is simply not optimal for a beginner and you advising it is plain dangerous. 6 days programs put incredible stress on the body, a beginner is NOT ready for that. A beginner wont have figured out his nutrition since he is, a beginner, and overtraining is a serious danger. Not mentioning ligament, tendon and joint stress on a body NOT accustomed to lifting.

There is no exact science in bodybuilding and obviously I am not implying you should listen to me or anyone here. I have competed a few years ago and have my years of experience, I know what is good from MY experience.

I am not saying the workout you mentioned doesn't work. My point is you cannot suggest a 6 days program to a beginner. He will most likely burn out.

[–]1InscrutablePUA 2 points3 points  (3 children)

6 days program is simply not optimal for a beginner and you advising it is plain dangerous. 6 days programs put incredible stress on the body

Not really, as long as there a heavy days and light days it can work quite well. If a program, however, requires balls to the wall training 6 days a week that is a recipe for burnout.

Such a program must also have a conditioning element to it!

[–]I9T1997 1 point2 points  (2 children)

I was a beginner who lifted 5-6 days a week and couldn't even bench the bar. Most of my days, if not all were heavy and I was completely fine,

[–]1InscrutablePUA 2 points3 points  (1 child)

"Heavy" as a beginner is not really heavy at all and the body can recover and grow just fine. "Heavy" when you're intermediate or advanced and the gains slow down has to be managed much more carefully

[–]I9T1997 1 point2 points  (0 children)

I agree with you, but the parent thread argued that heavy training for a beginner was not recommended. I just wanted to provide my experience as an example

[–]d00m_turtle 1 point2 points  (3 children)

I’m curious, what do you think of metallicadpa’s PPL? It’s a 6 day program designed for beginners looking purely for aesthetics. I’ve been considering this over Stronglifts due to wanting to get into the gym every day.

[–]tropicalfire 1 point2 points  (1 child)

Programs designed 'for aesthetics' are bullshit. There is getting stronger, building muscle, losing fat. There is targeting a lagging muscle so you look proportionate.

There is NO such thing as an aesthetic program. This is an universal axiom of bodybuilding and lifting.

My point still stands regarding 6 days programs. If you are new, there are better alternatives. And everyone is different so different workouts work differently for different people. That's why theres the 'advanced lifter' distinction. An advanced lifter has tried a couple of workouts and feels his body. He knows his strengths, weaknesses and where to focus. A beginner does not.

Just to give you a personal example, a PPL workout would not work on me since I have big legs/calves and assigning one day to legs is a total waste. I always had to struggle so my upper body wasn't left behind when my squats and DL's kept going up and my bench and OH didnt.

[–]LeonardoDaBenchi 0 points1 point  (0 children)

What’s your squat/bench/dead/ohp? Whenever people say this stuff I always wonder how their lifts actually stack up

[–]Celicni 1 point2 points  (0 children)

I'd say go for it. I'm following it right now, even though I'm not really a beginner (1/2/2/3, yeah I skipped leg days a lot). It has the same progression on the first exercise of the day as stronglifts, so you're getting stronger, and the assistance exercises are great.

Also you can make it more strength based by adding in weighted dips and chinups.

I just do leg day once instead of twice, but do 5x5 squats on that leg day instead of 2days of 3x5.

If you're totally new to lifting, I'd say go download the stronglifts app (you can find the pro version easily online if you don't wanna pay), because it's so fucking convenient, will track everything for you, has a timer, and will just keep you motivated to be in the gym.

Why pro version? It allows you to add in assistance exercises which I very much recommend (dips and skullcrushers to workout A, pullups and biceps curls to workout B).

Also, do ab work (look up Brendan Meyers). I used to do it on off days when I was doing stronglifts. "Compound exercises will give you great abs" is a fucking meme, don't fall for it. 5-10 min 3 to 4 times a week is enough.

[–][deleted] 1 point2 points  (0 children)

The percentage of people who have the work ethic and discipline to "overtrain" is miniscule. When speaking to a general audience you can pretty much ignore them. Those people likely have the work ethic and discipline to research proper programs on their own anyway.

[–]iamanalterror_ 0 points1 point  (1 child)

6 days

Not everyone has got that much time in their lives to spend in the gym mate. Some of us have other commitments.

[–]StraightWhiteMaleLOL 2 points3 points  (0 children)

Hence the rest of my comment

[–]d3g4d0 17 points18 points  (0 children)

K.I.S.S. Keep it simple stupid. All those programs are great. People make lifting into this huge ordeal when it really isn't. If you're reading this and you don't lift, start here.

[–]Endorsed Contributormallardcove 20 points21 points  (19 children)

I'm not a fan of 5/3/1 because its low volume. If you are going to do 5/3/1 do the high volume variants of the program(i.e. the Monolith program) that actually make you work.

If you have the ability I still think Gironda 8x8 is the best program, but its something you have to work your way up to and definitely not for beginners. If you're interested in Gironda I recommend starting at 30%, seeing how you can handle it, and working your way up to the ultimate end game of 60%.

[–]woob 5 points6 points  (2 children)

I don't know why you're getting downvoted, volume is where it's at.

[–]ddbsirt 1 point2 points  (1 child)

Not true, intensity is where it's at. Whether you achieve that through higher weight or higher volume doesn't really matter.

[–]MEatRHIT 0 points1 point  (0 children)

intensity in lifting terms refers to the proportion of weight to what your max is not "being intense". So low volume high intensity is going to be less reps at higher weight.

[–]mattattack3000 2 points3 points  (0 children)

If you incorporate joker sets and variants of First Set Last, then it actually provides very adequate volume.

[–]Reynaldo7 5 points6 points  (11 children)

You're making it seem like 5/3/1 doesn't make you do work. 5/3/1 achieves a higher intensity, which teaches you how to handle heavier weight, which will build your base. Most people want to jump to big volume hypertrophy with no actual strength base.

[–]Morphs_ 10 points11 points  (1 child)

I would actually advice the other way around, because extremely heavy weights will put more stress on the joints, which develop slower than the surrounding muscles.

Getting a lifting related injury is just unnecessary.

[–]Reynaldo7 4 points5 points  (0 children)

And high volume can cause tendonitis. Its a matter of doing the exercise correctly and u wont suffer from it.

[–]Endorsed Contributormallardcove 5 points6 points  (7 children)

5/3/1 is all marketing. Sure it can build strength but its meant to sell books and feel good bullshit to unsuspecting men who don't know any better. Just go to Jim Wendler's website it looks more like some online store than a fitness site. Every article there is advertising some supplement or t-shirt or book.

Not saying all of 5/3/1 is bunk, I think the Monolith and Beach Body programs are good, but that's because its high volume and high intensity. Monolith program has 5x5 squats @ 90%, for example. But the base 5/3/1 sucks. It has low intensity 3 warm up sets and then only 3 sets of 5. That is way too low of volume, but its simple and makes guys feel like they are accomplishing something, so they rush out to buy more 5/3/1 books and supplements and gear.

High Volume and High Intensity don't need to be exclusive. You can do both. However I do think even though standard Gironda is 60%, good luck thinking 8x8 @ 60% and 30 seconds rest is low intensity. As I pointed out you can't just decide to start a Gironda program one day and immediately start at 60%. You'll die by the 3rd or 4th set. You have to condition your muscles and fibers at lower percentages first to be able to do it at 60%. It takes real work so most guys would just rather go for their 1RM every time they go to the gym or do something simple like 5/3/1 that takes no effort.

[–]Brantmobile 3 points4 points  (0 children)

The original 531 indeed lacks volume. Keep in mind the original program is almost 20 years old now and has been revamped three times. Wendler is a bad-ass motherfucker who just happens to sell HIS product -- I don't believe he is at fault for that, he has his business and makes money off of it just like you and I.

NOW, the Beyond 531 has modulations such as FSLs and Joker sets that can turn your first week into a volume nightmare. For advanced lifters, here's an example (after warm up)

5 @ 65% 5 @ 75% 5 @ 85% 5 @ 90% (joker) 5 @ 100% (joker) 3 @ 105% (joker) 5 @ 65% AMRAP @ 65%

If that's not volume then please tell me what it is.

Plus, what I personally like about 531 is that you can fuck around with it so much. From the 863 variation, to the Bastard program and onwards. A lot of people talk shit on Wendler without putting time into the books in the first place.

If you want a quick fix go to bodybuilding.com for programs.

[–]PM_ME_GLUTE_SPREAD 2 points3 points  (0 children)

You're an idiot who is speaking out of his ass if you think the "base 531" is the whole program. Joker sets, FSL, etc are all supposed to be added in to increase volume. "531" is simply the progression scheme.

A simple google search of the program will point this out. Nobody who has any idea what they are doing runs the first 3 sets and calls it a day.

[–]Reynaldo7 1 point2 points  (0 children)

fair points, although what i was trying to get through is that high intensity programs aren't for the lazy, for example bulgarian or bulgarian light programs are extremely intense, which require you to work up to your 1rm on multiple exercises every day. I decide to incorporate an intensity and volume day for PPL, which essentially gives you the best of both sides.

[–]Ricardo2991 0 points1 point  (0 children)

I'd say just doing a program is a great start. High volume programs are easier for beginners IMO. A great chance to focus form, lay a solid foundation and learn how to work out with focus and intensity.

[–]wracky272 0 points1 point  (1 child)

It's a bit of a chicken and egg scenario when we're talking about hypertrophy versus strength training. Ideally a person will end up bouncing between the two. Generally speaking though, you're right that volume should come first. Grow your muscles larger and then spend some time teaching those larger muscles to generate maximal force.

[–]wanderer779 0 points1 point  (0 children)

chicken or the egg

If you're talking Gironda it's definitely the egg.

[–]360_no_scope_upvote 6 points7 points  (7 children)

Just started nsuns and I'm an advanced lifter. Its a decent program and your guaranteed to see results. As long as your diet is in check.

[–]TheDefendorr 1 point2 points  (6 children)

No offense but you arent really considered an advanced lifter if you are making weekly progress on a program like nsuns.

[–]360_no_scope_upvote 6 points7 points  (4 children)

My total is nearing 1200, lifting for 4 years, but ok you got me.

[–]Eighth__Man 2 points3 points  (0 children)

I have an 1100 total and I would still consider myself intermediate.

[–]TheDefendorr 1 point2 points  (1 child)

Im just saying thats not how people become classified as beginner, intermediate, or advanced. Its irrelevant of lifting numbers

[–]MEatRHIT 0 points1 point  (0 children)

Just because you have a shit total after 4 years doesn't mean you are an advanced lifter

[–][deleted] 2 points3 points  (1 child)

Even if you've been lifting for many years these programs are still the best. 5/3/1 can be customized to fit anyones goals and skill level while keeping the simple core principles.

[–]h4nkz 2 points3 points  (1 child)

nsuns is almost like cheating, it's so so so so efficient, honest and fun. Just stick to the f*[email protected] program and watch your body and mind grow.

[–]39andround 2 points3 points  (0 children)

I run Nsuns also. I love it. It has tuned me into a beast at 39 years old.

[–]CanAm10004 6 points7 points  (1 child)

It's not for everyone (more for beginners like me), but I have been doing StrongLifts 5x5, which has an app to manage your progress. Very helpful.

[–]MisterRoid 1 point2 points  (0 children)

I have tried 5x5, but I didn't have much success with it. For me it has generally worked better with a low rep range. I made most of my beginner gains by doing alot of singles, and lately I have had most success mainly working with doubles and triples.

[–]iredrum 0 points1 point  (0 children)

Nice comment. Really keeps with the true spirit of the sub. A viable means of self improvement. Have my upvote sir. Respect.

[–]Uesae1 0 points1 point  (0 children)

I’m on AlphaDestiny’s beginner program. Highly recommend, and it’s only 3 days per week full body. Anyone eating enough calories can make big progress before his intermediate powerlifting program

[–]CastratedOrphan 0 points1 point  (0 children)

KISS. Lift 5-6x per week. Up your numbers every couple of workouts. Major muscle groups 2-3 exercises each 4x6 or 5x5. Put quality food in your body. Drink a fuck ton of water. Sleep.

Remember gentlemen - keep it simple stupid.

[–]guhajin 52 points53 points  (16 children)

https://leangains.com/fuckarounditis/ Original source from Martin Berkhan. If anyone ever asks me about working out, I tell them to read this. Considered by a lot of people to be one of the best articles ever written on lifting.

As a side note, a ton of people in the online fitness world on youtube etc. are basically re-branding stuff Martin was writing about a decade ago. I'm not saying to make this dude your guru, but leangains has some fantastic articles on minimalist training and IF

[–]tino125 14 points15 points  (10 children)

leangains crew checking in. Berkhan is the truth, father of intermittent fasting, everyone has basically ripped off his shit and rebranded it.

[–]guhajin 1 point2 points  (1 child)

Yeah, some people are pretty blatant about it. Kinobody does offer some decent advice and good on the guy for the solid marketing and helping get people fit. Still, he should be paying Martin a fat royalty check because he's basically leangains, except flashier, less scientific and not nearly as strong (Berkhan's strength for his size and bodyfat -- hell for any size -- is insane)

[–][deleted] 0 points1 point  (7 children)

How close do you follow the main LG templates (training and nutrition)? And how are your results?

[–]Fun_Fox 1 point2 points  (0 children)

I followed them very closely and still follow them, albeit more loosely, today. I started (many years ago) by calculating the exact macros I would need on rest days and lift days. I used Greyskull LP for strength and gaining mass in the beginning which worked really well. I planned about 5-6 different meals I could have throughout the week. Lift days were mostly the same thing every day, rest days I had a bit more variety.

I've been weighing myself daily for a year or so now, so these days I don't accurately count my calories, but I have a very good idea and I know I'm doing the right thing because my weight stays in an expected range. I no longer follow GSLP because I stopped making linear progress. I continued to make strength gains after that with reverse pyramid training.

My numbers were 115kg bench, 70kg OHP, 200kg deadlift (all tested 1RM). Bodyweight around 80kg. I never tested my squat 1RM.

Nowadays I do much higher volume and follow a more aesthetics based programme of my own.

I would say I've had very good results overall. I'm strong for my weight and very lean. It means I'm able to do things like heavy weighted dips and chinups which more powerlifting types struggle with. It also means I can pick up any woman with no effort and move her to where I want. They love that. And yeah, women say I look great. Those that know me from when I was skinny say it's very impressive. Other women can't believe I was ever skinny (remember women only see and care about the final product).

[–]tino125 0 points1 point  (5 children)

I don't follow them too closely, tbh. I'll have a protein bar in the morning so it's not a true fast. Training wise, I do my own thing. Push/Pull/Legs, with a heavy emphasis on compound movements and I play rugby.

Results, well, you can be the judge.

[–][deleted] 0 points1 point  (4 children)

Solid physique for sure. Why do you refer to yourself as part of the LG crew if your routine looks absolutely nothing like anything leangains?

[–]tino125 1 point2 points  (3 children)

Because I did LG for 4+ years when I was really building my physique, now I'm kind of just maintaining.

And minus the protein bar I do skip breakfast and essentially fast from 9PM-1PM. So I'm not too far off.

[–][deleted] 0 points1 point  (2 children)

Thanks, one more question... So you did leangains for 4+ years to build that great foundation but now do a PPL? Is that PPLx2, or 3 days total per week? Curious because if it's x2 you essentially doubled your workload to maintain?

[–]tino125 1 point2 points  (1 child)

So I never did the leangains "workout", but I did/do follow his advice of not lifting fasted, and lifting before the last meal of the day. What I did do was follow the diet structure very strictly.

My current routine is Legs, Back/Bi's, Chest/Shoudlers/Tris, ~3 times a week, with rugby practice twice a week and and a tournament on Saturday. When it's not rugby season, I lift 3-5 times a week, with some flag football for cardio and such. I'll just do those three workouts in order and then continue the order in the following week.

This is certainly not the only way of doing things, but I've found good success with it.

[–][deleted] 0 points1 point  (0 children)

Cool - thanks so much for all the detailed info. Keep crushing it.

[–]SwoleyMoleyFrijoley 4 points5 points  (0 children)

This should be top comment. This post is an impotent ripoff of Martin's work without even giving credit.

[–]Ihatemoi 1 point2 points  (0 children)

A couple of months ago, lol maybe in january or february I read that article for the first time. Man, I tell you, it definitely changed my life. I had been lifting "consistently" until that point for like 8 years (yes, I know, lol), after I read the article I started implementing the pyramid progression he suggested along with tracking more carefully my lifts with Fitnotes, volume etc.

I have made tremendous amount of progress in less than six months, than I have ever done the last 8 years of my life. All of my lifts have gone up, and my strenght have never been this awesome. I never toought I could have this insane amount of strenght, I am still learning. But seriously, dont skip this article, it is worthwhile.

[–]mghibli 14 points15 points  (1 child)

First of all one needs to know his body. It takes years of lifting to find out what works and what doesn’t. I do intermittent fasting, it might not work for you.

Get a program and stick with it for at least 3 months. Then start adding and subtracting. I don’t like skull crushers but it is one hell of a triceps exercise. I also do a routine of chest/back-off-shoulder/legs-cardio/biceps-triceps/cardio (all supersets), it might not work for you. Try it out for yourself and see if it works. Your daily and weekly schedule matters, get it synchronized with your work schedule and listen to your body. Weights and mirrors do not lie.

Don’t compete with other people but yourself, our DNA’s are different. Lifting-diet-rest, all 3 are very important. Lack in one area and it won’t work.

Finally, gym is not supposed to be a fun activity. You go in there as if you’re going to war and you’ll see results!

[–]J412h 4 points5 points  (0 children)

But combat is fun, no better high!

[–]btrpb 28 points29 points  (13 children)

If you're on Android check out FitNotes. Been using it for over a year. Super easy to use.

http://www.fitnotesapp.com/

[–]d3g4d0 6 points7 points  (0 children)

Second FitNotes. It has history, tracks PRs, and does other useful things. A+ free app.

[–]Ravingsmads 2 points3 points  (2 children)

Anyone tried both this app and Jefit can tell me the difference?

Jefit seems to have everything I need but I'm always open to change my mind if something is better.

[–]TheTrenTrannyTrain 1 point2 points  (1 child)

Jetfit has more bells and whistles, fitnote is more basic and easy to input your program.

[–]gymyellon 0 points1 point  (0 children)

If you just need to track e.g. PRs (1RM, 2RM etc.) I would recommend Follow https://play.google.com/store/apps/details?id=follow.your.progress. You can create your own tracking items freely.

[–]111Dx 1 point2 points  (0 children)

Thank U. I tried other subreddits for Gym workout plans but this reddit is best to teach me workouts.

[–]PR0JECT_XIII 0 points1 point  (2 children)

Can you export training data.

I do line manually and keep month on a spreadsheet?

Edit: You can export.

[–]btrpb 0 points1 point  (1 child)

Yeah you can "Share" to clipboard. This organises data so well you'll probably find you have less need for a spreadsheet over time.

[–]PR0JECT_XIII 1 point2 points  (0 children)

Thanks for posting this. I got tired of transferring from Notebook to sheets.

[–]SandyShoes08 36 points37 points  (1 child)

Hell yes. Have a PROGRAM. It doesn't need to be fancy, but it needs to include progressive overload.

I've never worked out consistently for a number of years, but I can tell you I made more progress in 3 months on Starting Strength than I did in 9 months of bro splits with a friend in the gym.

[–]alpha_bravado 15 points16 points  (0 children)

Starting Strengh is amazing...

[–]do_you_even_liftbro 14 points15 points  (3 children)

How many times is the same shit going to get posted? For people that actually lift this gets repetitive, and makes the OP's seem very fraud.

[–]oajgaowj321khdnkanw 0 points1 point  (2 children)

Agreed. Also looking at the comments people posting retarded advice all over the place and shilling beginner programs like its their first week in the gym.

Shut your fucking mouths if you dont know what you are talking about. The quality of the sub is affected by this summer crap

[–]SwoleyMoleyFrijoley 0 points1 point  (1 child)

He's literally ripping off Martin Berkhan of Leangains. https://leangains.com/fuckarounditis/

[–]oajgaowj321khdnkanw 0 points1 point  (0 children)

My comment was more directed to the comments of the thread

[–]blister333 9 points10 points  (2 children)

Only recently have I become seriously interested in gaining muscle. I think you’re missing out that some of us like the positive mental benefits of lifting more than the gains themselves. Atleast I did for a long time til I got bored of that. Some people only come in and do cardio. I don’t really get it but if you’re happy and in decent shape, I don’t see the problem with it

[–]realrickbrewer[S] 10 points11 points  (1 child)

Agreed. Working out is better than not doing anything at all. My post is more oriented towards guys that want to gain mass but don't understand what is going wrong.

[–]blister333 4 points5 points  (0 children)

Ah gotcha. I have issues putting it all together at times- heavy lift, enough calories, no partying, good sleep etc

[–]J412h 5 points6 points  (6 children)

I concur with your main point of tracking the data, the only thing I have to add is in regards to the lifting.

I see so many guys doing four different exercises each with three sets of ten for their biceps, wtf?!? You’re not a 290 lb pro bodybuilder taking eight different compounds.

For size and strength do two compound movements and one complimentary isolation exercise. For example do pull-ups and bent over rows and add ONE bicep exercise. Do incline bench and flyes for your chest and then overhead extensions for your triceps. Get after it!

[–]btrpb 4 points5 points  (0 children)

I rarely do biceps. Compound lifts and go crazy on my triceps.

[–]420_PUNCH_YR_GRANDMA 0 points1 point  (4 children)

As a natural lifter you'll see much better progress with more volume. Compounds first, and then isolations. If you only do 10-12 sets in a workout you're going to plateau pretty quickly, unless you want to be an unaesthetic 'powerlifter'

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

volume works for everyone, natty or not.

[–]J412h 4 points5 points  (0 children)

At my gym I see a lot more 150 pound guys doing shit tons of reps than I do unaesthetic powerlifters

The key to my 10-15 set workouts is combination high and low rep sets and rotating the exercises done.

Two compound exercises and one iso

Two warmup sets 15-20 reps each

Working sets: Set 1) 8-12 reps Set 2) 4-8 reps Set 3) 16-30 reps

All of this requires that you know your strength and ability and not just to follow a cookie cutter routine

I’m 6’0” 230 lbs and 16%bf been lifting 30+ years

YMMV

[–]Koryphae_ 0 points1 point  (0 children)

Latest research shows 10 sets per body part PER WEEK is already enough for a beginner.

[–]Locoboy713 2 points3 points  (0 children)

Also learn how to count your calories and macros if you are a beginner. Find you TDEE, then adjust towards your goal. Keep shit simple and learn about the fundamentals. It will become 2nd nature once you master these skills.

[–]TheBigPlates 2 points3 points  (0 children)

Did CrossFit for a while (~2ish Years). Just recently switched over to solely lifting, currently using the 5x5 program. Any advice for someone who is new to this type of working out?

[–]MiracleMagnet 2 points3 points  (0 children)

Thanks for this. Created a note on my phone specifically for this, its a great tool to use.

[–]halfback910 2 points3 points  (0 children)

Yeah, I have a friend who's in admittedly great shape who does this.

He always says "I have to spend two and a half hours in the gym to accomplish this!"

Well, yeah, because at least an hour and fifteen minutes of that is you on your phone or talking to buddies. You could get out of there in an hour and fifteen if you just locked your phone in your car, friendo.

[–]alpha_bravado 2 points3 points  (0 children)

Mark Rippetoe Starting Strength

[–]oajgaowj321khdnkanw 2 points3 points  (0 children)

What the fuck is up with all this beginner gymboi shit advice in this sub.

Shut the fuck up unless you know what you are talking about.

[–]BeeBopJoe 2 points3 points  (1 child)

Most guys who I know that actually work hard and still see no results is because they do not eat enough calories. Way too many guys do not understand the concept of caloric surplus, they just eat enough protein and think that will do the job.

[–][deleted]  (8 children)

[removed]

[–]bitcoin1188 8 points9 points  (0 children)

Agreed and this should be top comment. It should be noted that if you are lifting, getting good sleep and avoiding sugar you will almost certainly raise your testosterone levels to normal or above average. If not then you need to go to a doctor

[–]ddbsirt 3 points4 points  (0 children)

If you're not making progress you need to check your testosterone levels, period.

Yes, but only after you've checked the 3 other things - diet, sleep and program.

[–]tittyman1 2 points3 points  (2 children)

So what do you realistically do to raise it if lifting, sleeping, and a perfect diet are already a part of your lifestyle. Is TRT the only answer?

[–][deleted]  (1 child)

[removed]

    [–]guhajin 1 point2 points  (0 children)

    Yeah, it's even worse than that really. Studies have shown that guys on low dose testosterone for a few months doing absolutely NOTHING workout wise, gain significantly more muscle than guys who lift weights for that same period.

    But.... if we're talking about natty lifting, who cares?

    Sure, lack of sleep, poor diet, high bodyfat, low social status, high stress, and a variety of other factors have been shown to negatively affect test levels, but baseline hormone levels are largely genetic so for the most part you're stuck with you have (which is usually fine).

    If you want to see significant increases in your test levels, it generally means TRT which is kind of just a nice way to say legal steroids that don't take you to TOO crazy of supraphysiological level. of test. Now, I'm not knocking TRT for people who really need it, but most younger people don't and I don't think going on essentially a permanent cycle of steroids is good solution unless you're well into your 40's or have other symptoms of messed up hormone levels.

    Steroids are amazing for packing on muscle, but most people are a long way from what they can attain naturally with some patience.

    [–]crapslock 0 points1 point  (0 children)

    Thats the truth. Get your test level up or you have to live like a monk to look like you hit the gym.

    [–]Deraileur 4 points5 points  (1 child)

    Almost like there was an article 7 years ago on the concept of Fuckarounditis titled Fuckarounditis that gets posted here every few months.

    [–]MichaelPergkk 1 point2 points  (0 children)

    Tell me about it. It’s as if TheRedPill has been TheGymPill.

    [–]Senior Contributor: "The Court Jester"GayLubeOil 5 points6 points  (0 children)

    Women and beta males live their lives with the same intensity they lift at the gym.

    [–]iknowthewhey 8 points9 points  (5 children)

    The bullshit in the fitness industry is overwhelming.

    To gain muscle you need to: 1. Eat healthy food such as chicken steak and rice 2. Follow a proven program like StrongLifts or 5/3/1

    It’s that simple

    [–]ddbsirt 0 points1 point  (0 children)

    Eat healthy food such as chicken steak and rice

    Not necessary.

    Can just as easily build the same physique eating pasta or bread instead of rice.

    [–]blister333 0 points1 point  (3 children)

    Eat at a gain has always been hard for me, unless of course I eat pizza and garbage frequently. 3000+ cals takes me all day to eat and I feel awful after eating that much, even spread out.

    [–]chadeusmaximus 1 point2 points  (0 children)

    Good post. Since you bring up the measuring your shit thing, this is something I've been thinking a lot about lately. I want to setup a system where I can track everything in my life to see the effects over time.

    The question is, what should I measure? Do you, or anyone else, know what things I should track, to get as complete a view of my body and life as possible?

    My list so far: Body weight, exercises, food intake, daily stress levels, finances/spending...

    This probably deserves its own post. I just haven't decided where to post it to.

    Any suggestions welcome.

    [–]jwarner95 1 point2 points  (0 children)

    Does anyone know any good war chant/drum songs? Simple, not over produced stuff to get me hyped. It's hard to feel like I'm in a battlefield if I have 15 synths and shitty prerecorded instruments from garage band playing in my head.

    For example https://www.youtube.com/watch?v=ese_l6YCmM0

    https://www.youtube.com/watch?v=G24_1FbBrbg

    [–]1InscrutablePUA 1 point2 points  (0 children)

    If you're gonna steal terms at least credit fuckarounditis to leangains.

    5/3/1 is a great program... really not hard to follow and adaptable for beginners (531 for beginners), intermediate, and advanced lifters and even for lifters who are focused on hypertrophy (BBB).

    [–]Yetna 1 point2 points  (0 children)

    StrongLifts 5x5 has a bad ass app that keeps track of everything for you. I highly recommend it.

    [–][deleted] 1 point2 points  (0 children)

    Guessing this is a response to that degenerate post yesterday about making fitness effortless

    [–]AmazingAstronaut 1 point2 points  (0 children)

    In my gym I noticed that I'm the only one in my hours who carries his lift schedule along while carrying a pen to track dates and weight increases, whereas I can see some fat bitches being in the gym before me and after I leave, just chatting around with men. Absolutely disgusting.

    The least you can do is grab some free app for your phone and take notes. The least.

    [–]SlySoothSayer 0 points1 point  (0 children)

    I started logging my lifts about three weeks ago all I did was the movement the amount of reps And the weight. Before logging my shit I would walk into the gym and have to guess what I was lifting last week.

    Now I know what I was lifting last week and can now take what I was lifting before and add 5 or ten pounds to it, this means I’m always pushing myself harder

    [–]1v1crown 3 points4 points  (0 children)

    Saw that one coming. Read the title, and was like "another fuckarounditis post"

    Gargle.

    [–]reluctantly_red 4 points5 points  (3 children)

    I agree 100% with the need for intensity. However, I found writing shit down actually hurts intensity. It slows you down and pulls you back into accountant/office drone space. If at the end of your workout you're soaked with sweat you hit your intensity level.

    [–][deleted]  (2 children)

    [deleted]

      [–]reluctantly_red 14 points15 points  (1 child)

      I've never understood the regimentation thing. My workouts are almost always improvised to some degree. If the squat racks are taken I'll do trap bar deadlifts instead that day. If my shoulder is sore (my left shoulder has be dislocated twice) I won't do incline barrel presses I'll use dumbbells. Also, since I'm over 50 avoiding injury is paramount. Pushing for new personal bests all the time is recipe for injury for us old guys.

      I track my progress by how I feel and how I look. Last weekend I bought a new pair of jeans -- size 34 -- same size I wore by freshman year of college thirty eight years ago (down from size 52 18 months ago).

      [–]mghibli 2 points3 points  (0 children)

      Freshman year of college... That’s impressive!

      [–]djh860 0 points1 point  (2 children)

      So true I totally agree. I sweat I’m out of breath I’m sore I hurt. Everyone else is there chatting. I hate the fucking skinny dope that always wants to talk my ear off. I’m not there to do curls or pull-ups. I’m there to force my body to change.

      [–]mortsdans 21 points22 points  (1 child)

      Pull-ups are a key compound life bro

      [–]btrpb 5 points6 points  (0 children)

      Bread and butter. I do pull ups every day.

      [–]iredrum 0 points1 point  (0 children)

      I think the main takeaway here is don't try to kid yourself. You don't need to write down everything to know that doing a handful of curls and some treadmill once a week isn't going to give you the body you want. If that was the case, everybody would be shredded like a pornstar.

      Effort is directly correlated to results. Don't lie to your self about your effort and your results won't be surprising.

      If you don't know what you are doing, get informed from quality sources. If you need a program, use one. If your not going to put in effort, don't waste your time.

      Edit: And if your not on compounds like these YouTube "gurus" you can't eat the same crap they do and run the same programs they do.

      [–]Morphs_ 0 points1 point  (0 children)

      Seems like me and my buddy are one of the few that show agony faces while lifting, especially when the other one is spotting.

      Same with cardio, I always see these people WALKING on the threadmill. What kind of workout is that, afraid to break some actual sweat? Meanwhile I'm busting my ass on the rowing machine.

      [–][deleted]  (1 child)

      [deleted]

      [–]inferno1234 1 point2 points  (0 children)

      No real need to imho... If you consider the low weights the relative increments are much higher (i.e. +1 kg on your 15 kg curl equals + 7.5 kg on your 100 kg bench) especially if you take into account the rep-range which is often set to 12-15 as opposed to 5-8 for compounds. I just use them to slay biceps after compound back lifts and pay more attention to really fatigueing the muscle rather than increasing the weight. They are also the first thing to go when I don't have time, or am cutting fat.

      Tl;dr: as long as your main lifts increase, who gives a shit

      [–]EscortSportage 0 points1 point  (0 children)

      Dorian Yates has every single workout written down in a book, go listen to him on joe rogan's podcast, a great insight on how insane he was, i was impressed actually a really smart guy, i may listen to it again on my commute.

      [–]mrp_awakening 0 points1 point  (0 children)

      I've had great progress doing my own program, but I've always been methodical about how I make it, and with taking notes on how much I lift and for how many reps. Nothing wrong with your own system if you know what you're doing. An example would be if you're starting out, you may be able to do the same heavy compound 2x in a week (squat, bench, etc...). This will get you big gains. As that gets heavier though, you'll need more time to rest those muscles. I found that after a while, benching 1x/week gave me more gains than a program where I benched 2x/week even though the opposite was true at first. Don't be afraid to mix things up if shit's slowing down or not working anymore.

      That being said, the best program is one you can stick to. Better yet to write your shit down and only accept improvement week to week... baring a temporary deload once in a blue moon.

      [–]gbdoragnic 0 points1 point  (2 children)

      > I believe fuckarounditis is caused by too much bullshit in the fitness industry.

      SO true, find someone who aligns with your goals and honest about their supplemental use , there are sides to body building.

      > Now, I will admit, it isn’t easy to suddenly track all of your progress

      There is a app that will scan your food and automatically track calories , sets and so on , buying that expensive smart phone now has a good use. I thought I was eating enough but found out I was often eating less than 1,000 calories a day.

      I will say this, keep working out even if you aren't making progress, going to the gym, doing those sets, do more than you think, maybe not your body but mentally, and health wise the benefits are tremendous especially if you get older.

      I think the biggest mistake people make is unrealistic goals , Focus more on the day to day benefits of running, and lifting , I'm no longer tired randomly, I wake up earlier, I'm more resilience when I don't get a lot of sleep, around 3-4 years people started noticing my body was looking decent and I would get compliments. If I went in with the mind set working out= more sex I probably wouldn't of lasted

      [–]inferno1234 0 points1 point  (1 child)

      <1000 kcal, holy shit, that shoul be an unmistakably small amount of food

      [–]gbdoragnic 0 points1 point  (0 children)

      I use to think I had good metabolism and that I ate much as a fat person, skinny people are often just as delusional as fat people

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

      Most guys only work out their arms and chest and neglect their legs. Also very few do compound lifts like deadlifts or squats. I believe the reason is that they assume they only need to do arms to attract women. The number of fatties wearing tank tops showing off arms with 25% body fat and chicken legs is big at my gym.

      [–]TelemachusRising 0 points1 point  (0 children)

      High volume’s for geared. High frequency is for natties. Thus Thib;

      https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

      [–]trapaik 0 points1 point  (0 children)

      Don’t be that guy at the gym who writes more notes than an accountant.

      [–]djh860 0 points1 point  (0 children)

      Yes I do pull-ups and I hit the heavy bag too but that’s not why I’m there. I’m there to change my body. If people would keep change in mind they wouldn’t fuck around so much.

      [–]Yozki 0 points1 point  (0 children)

      https://stronglifts.com/

      Download the app. If you manage to reach a plateau doing that, congrats, you can now research other programs or tweaks to this one, whatever.

      [–]sky_fallen 0 points1 point  (0 children)

      Fucking love stronglifts 5x5 right now. Love those squats.

      This program is so much fucking easier than when I had nofuckingclue-iteis. And even though I can't afford to buy my macros right now the weight is still fucking going up. I'm close to my own body weight ffs.

      I used to put myself through so much pain for no reason whatsoever doing cycling (hint: don't do cardio). I never knew it could be this easy.

      [–]mathiasstyre1234 0 points1 point  (0 children)

      FitNotes is perfect for taking notes because it's so simple Im loving it

      [–]Fulp_Piction 0 points1 point  (0 children)

      Everyone should read the gym post at the top of the becomeaman sub, it's pure, simple gold.

      [–]EnlightenedViking 0 points1 point  (0 children)

      I have a nice program that is getting me up to deadlifting 600lbs by the end of this month.

      I like to Mountain bike, hike, box, and keep mobile so staying injury free and being able to wipe my own ass is important.

      Rules:

      No spending time on cell phone - get that playlist set and leave it in your shorts.

      work harder than everyone in the gym. As you can see from OP this is not that hard considering everyone is on their phone.

      Box Squats, Lunges, and front squats light for one week.

      Deadlift, Box Squat, Front Squat heavy 5x5 the next week.

      I've seen huge gains in my back and legs by going one week heavy and one week light.

      Keeps me injury free and ready for the next violent week of lifting

      [–]Texas_Indian 0 points1 point  (0 children)

      Time tracking changed my life. This is basically time tracking for the gym.

      [–]kabuto_mushi 0 points1 point  (0 children)

      Gotta agree. I suffered with fuckarounditis for years... I didn't look bad and definitely had more muscle tone than the average fat fuck.

      It isn't till I came here that I learned to actually make progress.

      [–]hakubamatata 0 points1 point  (0 children)

      Sage advice, and get a good workout tracker app:

      The Workout List by The Red and Black Treehttps://itunes.apple.com/au/app/the-workout-list/id1270600161?mt=8

      [–]Jesi_Cat 0 points1 point  (0 children)

      I always start my gym session with a prime movement. 5 sets x 5 reps. Really focus on upping the weight on the bar.

      Legs day starts with Deadlift,

      Back/Biceps with Lat Pulldown (Bent Over Barbell Row if the gym is busy-fucked),

      Chest, Tri's & Shoulders with Bench Press and then Shoulder Press

      In terms of goals for what weights you should be aiming with -
      As a beginner goal aim towards slowly and carefully (injuries will set your progress back by miles) working up to:

      Bench Press 75% of your own weight

      Lat Pull down 75% of your own weight

      Standing Barbell Shoulder Press 60% of your own weight

      Deadlift 150% of your own weight

      Squat 125% of your own weight

      10 push ups

      1 chin up (unassisted)

      1 pull up (unassisted)

      2 minute plank

      I am not saying this is perfect for everyone - but if you're looking for a place to start and a goal to work towards, above is a suggestion. Everyone needs to start somewhere, right?

      With my supplemental and isolation movements I focus more on other methods of increasing intensity - supersets, tempo, 21's, pulses etc.
      I have found that the combo absolutely smashes me and gives a good structure to my workouts.

      For iPhone users - Gymbook is really awesome for tracking weights and progress. Its free for the basic version (which is more than enough).
      You can add in custom movements, different programs for your split and it will always remember your last weights and give you a progress report at the end.
      Its a really good way to compete against your past self. I preloaded all my movements in and started with a guesstimate of what I lifted so it was pretty quick to just change the weights in between sets without fucking around too much with my phone in the gym (a personal pet peeve)

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

      It's not hard. AWorkoutRoutine.com and some intensity will get you like 90% of the way there.

      [–]ac3jc 0 points1 point  (0 children)

      Tall just need to follow Jeff Cavalier at AthleanX.com

      [–]rayk10k 0 points1 point  (0 children)

      I don’t think you “need” to write your shit down, you just to work your ass off.

      Compound movements are key, and should be the staple of your workout. Isolation movements should never be the focus, just additions after doing 2-3 compound lifts per muscle group.

      If you’re natty, your best bet is gonna be hitting everything 2x a week with about 12-14 sets per group per session. Make one day a heavy day and one day a hypertrophy day for each group. Gains will be coming in no time.

      [–]taxandstuff 0 points1 point  (0 children)

      if you aint site everyday, you aint working hard enough

      [–]Poloyatoki 0 points1 point  (0 children)

      Unlike the people on this subreddit most people are too lazy to read and when you make gains they and they don't,you are accused of using gear.

      [–]Koryphae_ 0 points1 point  (0 children)

      Every time when I see fitness related post, wheter it is about steroids or which program is best for muscle gain etc. I always have a feeling everybody is rushing somewhere. Where are you hurrying?? Whats with the rush to 'get gainz'? How can you suggest a SIX DAYS PER WEEK program to a complete newbie who has never ever even been to weight room. When you have never trained, do not even bother starting before you have cultivated discipline of taking a daily walk for two months, because it is highly unlikely your 6day training routine will stick.

      [–]ProsferiuS 0 points1 point  (0 children)

      I gotta admit I'm guilty of fucking around. I've been lifting for almost 6 years and I'm now as strong as in my first year of starting lifting. still bench 225 for few reps, squat not even 315 and deadlift close to 400 pounds. But my biggest problem I think is consistency. I can't stick to the plan long enough. Not counting reps, not tracking weights, just moving the same weight year after year...

      [–]dza76wutang 0 points1 point  (0 children)

      Google sheets on your smartphone.

      1. You can preprogram formulas and workouts ahead of time. Take 30 minutes and you can have an entire year of lifting ready to go.

      2. It's cloud based, you can access it anywhere you can each Google

      [–]BurnoutRS 0 points1 point  (0 children)

      Heres what you do

      when you lift, you record the exercise, the number of sets and number of reps per set. Your goal is to make these numbers go up

      Now you can go in blind and just experiment until the numbers start doing what you want. Or you can lean on the millions of other people who have gone forth and done this work for you.

      Heres a helpful rule: You dont set foot in the gym until your workout is laid out for you on paper, tables set up to record everything. It takes me 5 minutes at the absolute most and its fun. Im sitting there like "ooh shit son, what we gonna hit next? deadlifts? right after bent over rows? you dog you"

      second rule: if its on paper, it gets done. Develop this sort of discipline. the only exception is when theres risk of injury if you push through an exercise

      [–]BleuSceptre 0 points1 point  (0 children)

      You should also take picture of your body every month or so. I wasn't doing this in the beggining and I tought that I wasn't making any progress, while I changed a lot in only a few months.

      [–]whuttupfoo 0 points1 point  (0 children)

      • Why anyone would start going to the gym without tracking their weight lifting progress is beyond me. This is pure common sense.

      [–]GoingOnTheRightWay 0 points1 point  (0 children)

      I see a lot of people here dealing with absolutes when giving their opinion. I would recommend getting an experienced trainer to review your effort if you want to know what exactly is not up to par.

      Saying someone is fucking around does not really help to identify the problem.

      [–][deleted] 0 points1 point  (0 children)

      Myfitnesspal macro calculator and meal tracker. Nuff said. Simple conversation.

      [–]rebelde_sin_causa -1 points0 points  (1 child)

      Sometimes I feel like everybody in the gym besides me is fucking around. I waste no time in the gym. From one machine to the next, bam bam bam, constant exercise the whole time I am there. Eventually I have done 3 or 4 sets of everything, coming back to each machine as I work my way around the room a 2nd, 3rd, and 4th time.

      But what I see everybody else doing is one set, and then sitting there on the machine/bench playing with their phone for a few minutes, and then maybe they do another set. I guess after a while of this they can say "I just worked out for an hour" when I got 4 times as much done in half an hour as they do in one hour.

      I am a sweaty mess when I get done and sometimes feel like I'm about to fall over, but I guess that means I'm doing something right. And the weight I lift increases steadily.

      5 days a week, every week. Weekends to rest. If something comes up and I miss a day, 4 days isn't so bad either.

      [–]blownnnn 0 points1 point  (0 children)

      This right here, I do the same. Headphones on, don't talk or acknowledge anyone, have a rough draft of what to work on and get on anything thats free. Always the hardest one working out in the room, gets you all the eyes. As soon as I start acting like everyone else, standing around, being lazy, joking around on phones and shit... waste of time.

      [–]gottapoopASAP 0 points1 point  (3 children)

      Y'all got any links to some Google Docs programs or w/e? ya boy tryna get big asf

      [–]IronMedal 0 points1 point  (0 children)

      Depends how long you've been lifting, how many days per week you can hit the gym, and how much time you have for each session. Check out the recommended programs on the fitness subreddit wiki and pick whatever looks most ideal for you

      [–]lust4thealpha 0 points1 point  (1 child)

      I just rejoined my gym because I felt like shit and more importantly look like shit. Here’s my approach and I shit you not, this will all make sense to you. SOCIALIZE. I approach someone new at the gym that is in really good shape and I just ask them about what a good tricep would be for example. Even if you sort of know a bit, play the dummy and let them get excited about someone wanting their expertise. You would be surprised, people more often than not love to help and will give you more help than you asked for. I’ve only been back for a few weeks and have made many friends, learned routines the guys that really achieve an amazing physique use, and seriously, already feel the gains and I plan on them to keep on growing.

      [–][deleted] 0 points1 point  (0 children)

      Needs to be said that if you can't lift weight with strict form, don't lift it, go lighter. I did some damage to my lower back doing deadlift with shitty form, I'm lucky it wasn't worse, but still a pinched nerve. People that try to move weight they aren't able for are worse than the one's who fuck around. 8-10 rep range, max weight, strict form.

      load more comments (8 replies)