MetaWorking out 101 for the complete noobs (self.TheRedPill)

submitted by the_doodabides

I've noticed that lifting is preached a bunch here but little help is really available for the noobs. So I wrote this as a bit of a guide for the new guys starting out. This is just a compilation of info and tips to get you started, since researching this shit is rather time consuming. Once you get enough experience its all on you and your research. I'm not a competing powerlifter or strongman, I just spent too much time in the gym. Everything I'm about to write is from my own personal experience and working with Powerlifters and bodybuilders. My own PR's @ 190lb BW are Squat: 405lb, Deadlift (conventional): 365lb, bench: 255lb. nothing impressive but its something. And as you can see, my body favors the squat more.

Programs So where to begin ? if you're a noob to lifting and look like a stick, do not start with a body building split rather begin with Stronglifts! or Starting Strength!. Doing isolation work this early on will not do much for you. Compound movements coupled with linear progression will make you big and strong. Once you're in the rhythm of working the 5x5, keep at it until you cannot complete the 5x5 required of the squats or deads, which ever stalls first. At that point, you can either move on to bodybuilding, powerlifting, or my favorite powerbuilding. My only gripe about the 5x5 template is the lack of upper body development. To mitigate this, just throw in more bench variations on bench day and do other upper body stuff on deadlift days. 5x5 is mainly a strength program but I really do think its the best one to start with across the board.

Now for those going for pure aesthetics, keeping with the 5x5 until you can't do the squats doesn't really make sense. I feel that once you can consistently squat 225 and bench your BW, then you should be good enough to transition into bodybuilding. But the early game is still the same, you need the strength and mass before you can chisel it down; cutting when you have no mass is only going to make you look weak and sickly. Like I said above, you need more upper body exercises when working with 5x5. After hitting all three lifts, come back to the bench and do inclines/declines/close grip or dips/pull ups for reps instead of weight. Then on an off day, hit your arms and shoulders hard. (Bodybuilding isn't really my thing but I got some noticeable definition by doing this)

For the fluffier folks. Walk. Walking is so underrated as an exercise. Go for a walk in the morning for an hour or after you come home, just walk. Don't get on a treadmill or elliptical, walk outside and listen to shit or just think. Walk consistently for about a month and then you can slowly integrate weights. Also I believe you should stay away from machines and stick with free weights. Doing those twat spreaders or ab machines right away wont do shit for you because there is no need for balance. Having to balance a weight correctly works muscles that the machines can't and will make you stronger overall. If you don't believe me, see how your squat compares to when you're in a smith machine and when its a barbell.

Now the biggest factor in getting your gainz is actually not which program you've chosen, it is CONSISTENCY !!! God himself could be using 5x5 or 5/3/1 but if you don't religiously follow it, you are destined to fail. Once you choose a program, stick with it for a couple months and track your progress. if you made progress, keep with it. If not, choose another one or tweak the existing one a bit. Some good intermediate ones are 5/3/1 with BBB, Westside variations, madcow, texas method, hepburn method, Cube method etc. Just remember BE CONSISTENT!

Also find a generic GPP program and use it later on. You may be strong but without endurance, you're going to have a tough time.

Form When you do these compound lifts, know that they are dangerous and as the weight goes up your form needs to be on point. So just like in SL or SS, begin with the bar across the big three (squat, dead, and bench). Learn the proper form and movements required of the exercise before you begin putting weights on. Kill your ego when you step into the gym, there's no one but you and the weights. Also there is no one correct form, it all depends on your body's proportions and mechanics. Drill the very basics into your mind and start making tweaks from there. Here are a couple videos for you to check out to learn the form for the big three:

Mark Rippetoe was the easiest to find and to learn for me. As you learn the form, I suggest you look up videos of powerlifters like Stan Efferding, Richard Hawthorne, Mark Bell etc. to see what tips they have that can apply to you. Those guys, especially Stan Efferding, are ridiculously strong but also look strong as well.

Squats - Squats for THOTS There are two variations for the back squat: low bar and high bar. You can learn bar placement and foot position from videos and research, heres some tips and info. Low bar will put more stress on your lower back but will generally allow more weight to be moved with less flexibility. High bar will put much less stress on the lower back but requires flexibility and you wont generally be able to lift more due to the change in mechanics. The most important part of the squat is KEEPING A NEUTRAL SPINE. You MUST keep a neutral spine, especially the lumbar/lower back, throughout the whole lift for you to be safe and not have a one way ticket to snap city. Another big issue is keeping your knees pointed outwards and tracking over your feet. During your squat movements, your knees will begin to cave in when you get heavy or tired. You can't let that happen because it'll wreck your knees. Keep your back straight, keep a tight core, chest up, and don't let you knees cave in and you'll be set. Oh and never squat in tennis shoes. you need a flat surface that will not deform under load. Use Converse, wrastlin shoes, or go bare foot.

Bench For this I highly suggest you watch videos while you learn it. Hand placement is going to depend on your build but I prefer a little . Biggest thing is your back, especially your traps. Alot of people think that they keep their back flat on the bench, this is not true. When you bench, the only parts of your body in contact with the bench should be your upper back (traps) and your buttcheeks. Your lower back should be arched and kept tight and OFF the bench while keeping a tight core with your feet planted. Keep your elbows in and bring the bar down to your lower pecs and you should be bueno !

Deadlift - This shit right here nigga ... this shits called death. This is the holy grail of strength. It is a simple lift where you literally just pick something up and put it down and it is the standard lift to test one's strength; oly lifts are better indicators but they're far to technical to learn quickly. Like the squat, the deadlift has two variations, sumo and conventional. Which variation you use will ultimately come down to your build. This is something you should research thoroughly. Just like the squat, keep your back straight with a tight core. Because the weight is in front of you, it is crucial to have back strength so you're not pulled into a rounded back lift. And just like the other lifts, you're going to have to play with your stance and foot positions before you're really comfortable. Keep your back straight, tighten and brace your core, drop your butt (not to parallel), and push your feet through the ground. When that bar reaches your knees, squeeze your glutes hard and literally fuck the bar by popping your hips forward; side effects include a sore gf or plate. Never deadlift in tennis shoes; I find bare foot is best on heavy deadlifts.

These lifts can be dangerous when it gets heavy and all three have the potential to end your lifting career. Seriously learn the correct form with the bar first and progress slowly. Dont get hurt because of your ego. I hurt myself deadlifting when I was rushed back from an injury. I popped 315 on the bar after a couple weeks of lifting and hurt my back. It took me a whole year to get back to normal. So please be safe and never push yourself to get the number of reps when your form goes to shit. If you fail to get your numbers ... who cares ? Failure is going to happen alot in weightlifting so get used to it; try again and again until you hit your mark.

Also utilize the powerlifting or weightlifting subreddits for form checks. Video yourself from the side with the camera placed knee high and post it.

Equipment & Supplements

Things you should never get:

  • gloves aka "bitch mittens"
  • most workout supplements

Things you should get now:

  • Good protein shakes
  • Solid foam roller and lacrosse ball
  • Ab Wheel
  • Solid shoes

You'll figure out the other pieces of equipment you need later on with some research.


  • If you're skinny or average, just eat clean and don't dirty bulk because its hard to get that fat off. You're going to have to run a caloric surplus but don't go pigging out at a fast food restaurant, unless you truly don't care and only want to move the most weight. Seriously get over the fact that you have to eat more, the aesthetics will come soon enough.
  • if you're a little fluffy, you're going to be on a cutting diet while you walk and learn your form. Once the weights become noticeably heavier, you can switch over to a bulking diet.

Other important stuff Resting is very important when you run the 5x5 methods since it is a rather aggressive program. Just make sure you get enough sleep and have enough rest days or it will affect your life because of how tired you are. However, there will come a point where no matter what you do, you cannot progress and feel like general shit. When this happens you deload on your weights. Instead of taking a week off to recover, deloading just reduces your working weight by 50% of your normal working weight while not changing your workout. After the deload is up, you should be good to go the next week. Also on your off days, work on your flexibility and foam roll sore muscles. Foam rolling hurts but you should do it anyways because it'll help with the soreness especially in your legs. There are plenty of online videos on how to foam roll your body. Now the lacrosse ball is used like the foam roller but for your glutes. You literally plop one cheek on it and roll it around with some weight on it. This really hurts but it'll definitely help loosen the deep tissues in your glutes.

Accessory work is another good thing to do. Accessory work is just an exercise that you use to supplement the big three. Some stuff includes front squat, RDL, pull ups, dips, etc. You can easily look them up and choose. The most important accessory work you can do is the ab wheel and core work. The big three have one thing in common, they require a strong core. You need a strong core to be able to support your spine with a heavy load and not get injured. This is also why you don't use a belt until you get to at least 1.5xBW on squats. Being able to brace your spine without the belt will strengthen your core. After every workout do some ab wheel work and if you don't know how to do them ... look it up. Remember accessory work is to help your main lifts so don't go overboard and try to get as heavy as you can.

When you get heavy enough, you will begin to stall on lifts. Generally the order of lifts that will stall first is Bench, squat, deadlift. When you stall on the bench, just add more variations and keep on with the 5x5 until you hit a benchmark and then move on.

Gym Etiquette


  • curls or deadlifts in the squat rack
  • not racking your weights
  • not cleaning your shit
  • screaming when lifting
  • bogarting a piece of equipment to talk to someone or on the phone


  • squat in the squat rack
  • Put your weights back
  • clean yo nasty sweat
  • ask for help when you need it (spot, form check)

Random thoughts to keep in mind

  • learn Google-fu, its all about research and applying it
  • Noob gainz is a real thing, keep yourself grounded
  • Again, there is no single correct form or motion. Keep the basics in mind and tweak your form to match you.
  • there is no single best program, it all depends on you
  • Body proportions and genetics will always effect your lifts and how you look.
  • lifting in general is a marathon and not a sprint. Do not progress so fast that you burn out.
  • Remember, everyone is different. Just because something worked for someone else doesn't mean its the best for you.
  • You need a baseline of strength before you can progress into more challenging programs
  • Keep old injuries in mind and make sure you can work around them
  • When you get sufficiently heavy, do not couple heavy squats and heavy deadlifts on the same day. But you'll figure out what to do when this happens.
  • Motivation doesn't mean shit in the long run, discipline is what you need.
  • Quote to keep in mind "Success is never owned; it is rented ... and rent is due every day" - Rory Vanden
  • Another quote to keep in mind "You must hate all weakness. Hate it in others, but most of all hate it in yourself." - That old guy in the shitty movie Ninja Assassin

This is just a basic compilation for beginner lifters. If you have something to add, by all means let me know and I will edit accordingly.

Now, watch this video! and pay your dues at the iron temple.

[–]bama79rolltide 41 points42 points  (16 children)

The hardest thing about committing to your body is the commitment itself. We live in a world that tells us all about instant gratification. Sculpting your body takes patience. It is a lifestyle change. You will fall, but get up. You will not feel like hitting the gym. Go. Commit to YOURSELF. Do not lift to get women. Lift and maintain a proper diet because it is good for your physically and mentally. Sexual health is a concern, especially when you are over 35 (which I will be 36 next month) Take care of yourself.

[–]Baarek 5 points6 points  (5 children)

This is EXTREMELY true. Think about it : You start lifting, you do it 3 times a week, and you never bypass a session. You will see that something change 6 months later, and a good body maybe 2 years later!! 2 years! It's very long and painfull.

[–]deadally 5 points6 points  (3 children)

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

[–]rpscrote 3 points4 points  (2 children)

it gets natural after a while though. I've been lifting seriously for about 4 years now, dicked around for another 4 before. Now I just think of goals in terms of how many months to do something -- 2 months for a slow cut to drop a couple BF% without losing strength, 3 months for a few pounds of muscle during a slow bulk. Once you stop having unrealistic expectations, its actually comforting because you know you're doing all you can

[–]deadally 0 points1 point  (1 child)

Exactly. It's ok if you don't get those "6 weeks to 6 pax" results. Highly encouraging to know it just takes time and consistency. ANYONE can do that, not just the meatheads.

[–]Baarek 0 points1 point  (0 children)

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

[–]gg_s 1 point2 points  (0 children)

2 years!

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

[–]Squeezymypenisy 18 points19 points  (2 children)

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

[–]Frdl 7 points8 points  (1 child)

It's awesome when the gains are coming in slow enough that you barely notice any changes, and then one day, you catch yourself in the mirror at a certain angle and you're like "When the fuck did this happen!??" Awesome feeling, so my advice to everyone is to stick with it.

[–]YuriJackoffski 0 points1 point  (0 children)

I've been getting satisfaction from workout data in my smartphone's spreadsheet. Whenever I see a pound or more of weightlifting gains I get all kinds of "happy gainz". It's addictive.

[–]ex_astris_sci 3 points4 points  (0 children)

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

[–]rpscrote 0 points1 point  (3 children)

also: once you get regular with it, you can notice the marked uptick in positivity after working out. The days you want to work out the least are the days you need to work out the most.

[–]YuriJackoffski 0 points1 point  (2 children)

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

Mentally I want to work out everyday but my muscles and connective tissue hurt, how do you "work out the most" in this situation?

[–]rpscrote 1 point2 points  (0 children)

yeah don't work out every day. It's not a good idea physiologically. Unless you're talking lifting 3-4 days and cardio on the off-days, which is ok. You need recovery time. You can go every day .... if you only do light days, which is actually a lot harder than it sounds because you always want to go harder than is truly light enough for a light day. Get worse gains this way too. So i'd avoid it.

If you want the mental benefits, maybe do some cardio on non-lifting days. Low intensity though. You're going to stay drained if you're doing HIIT on your off days. Otherwise, make off-days dedicated to other goals in life

[–]Baarek 0 points1 point  (0 children)

No you shouldn't. Muscles and connective tissue are microscopicly ripped, and take a few days to recover. You shouldn't work on muscles who are ripped it's bad for you. To make them cure faster, you need protein, that why a lot of people take Whey's powder, since they can work out more often.

[–]neverXmiss 0 points1 point  (0 children)

Nothing substantially good in life is easy or is instant, it all takes time and is hard. Good Education, Good job, Money, etc. All takes time and dedication. Working out is no different

That's what I think about when I go to the gym.

[–][deleted] 75 points76 points  (85 children)

Don't forget to eat clen and tren hard.

[–][deleted] 9 points10 points  (1 child)

It's a well known joke, eat clen, tren hard anaver give up

But those are some of the really heavier compounds hardcore bodybuilders use. With just a cycle of Test 2-3 months twice a year you will have great results with no downsides if used properly.

Go to r/steroids or steroids.com for some real information and no fear mongering.

[–]AntixD 0 points1 point  (0 children)

It depends on the person to,for instance guy a might experience no/mild side effects and Guy b might have his hair fall off and develop bitch tits

[–]KarYotypeStereotype 13 points14 points  (69 children)

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

[–]desylid 17 points18 points  (49 children)


I briefly scanned your post history and saw you are a medical student. In my opinion that makes you the ideal candidate for gear. You should be able to see through the ubiquitous anti-science propaganda and use your medical knowledge to do proper research and maximize the experience.

Do yourself a favor and purchase Llewellyn's Anabolics.

Have fun.

[–]GabeTheImpaler 9 points9 points [recovered]

Um, I'm in med school and I highly advise against steroids unless it's your profession and under the supervision of a physician that specializes in training athletes. It can go so so so wrong for you man

[–]pl231 5 points5 points [recovered]

if he's a medical student that means he's in his 20s likely, making him not a good candidate for gear. you don't use gear before you've built a very solid foundation first(we're talking 5+ solid years of work)... if he's asking the question if a lot of guys use, I highly doubt he has a good base.

[–]desylid 2 points3 points  (5 children)

Point taken.

But the average age of first year medical students is 24/25.

I disagree that it takes 5+ solid years of work. I had fantastic results my first cycle of test and I was in shit-shape.

[–]KarYotypeStereotype 1 point2 points  (7 children)

I'm familiar with the two drugs, and I'm confident that I would be able to take them safely and effectively, but I had no sense of how widespread they are. I've definitely thought about it some. The biggest stumbling block isn't anything scary about the drug but rather that I haven't the first idea how to acquire it. Obviously reddit is not a safe place to discuss sources, either. I assume I'd have to make inroads at a gym and eventually find the guy who knows a guy, etc.

Do you think it's worth the effort and risks? Realistically, can I make reasonable gains and start to look good without these drugs? I'm squishy but not obese, BMI 24.5. My trouble is that I just don't have tons of time to work out in the middle of med school, but my body is easily the number one limiting factor with my SMV.

[–]rpscrote 2 points3 points  (0 children)

Realistically, can I make reasonable gains and start to look good without these drugs? I'm squishy but not obese, BMI 24.5. My trouble is that I just don't have tons of time to work out in the middle of med school

Yes, in fact, gear isn't going to help very much if you can't train and eat right with it. In one study, 8 week Test-e cycle (500mg I think?) got completely sedentary dudes 7 lb or muscle, where the training control only got 5 (iirc), and the training guys on Test-e got 13. You throw away half of it if you dont train right.

Being pudgy is actually physiologically the best time for training. You can cut fat AND build muscle at the same time. This is the holy grail and isn't usually possible unless you're on anabolics (to simplify)

[–][deleted] 2 points3 points  (0 children)


Two Reasons:

1) You need a strong body before you can even think about steroids. Test will make your muscle grow larger and you become stronger quite quickly, but your tendons, joints, bone density and general CNS do not follow that quickly. If you go from nothing to gear there a high risk of inury

2) If you are fat your body will transfom more free test in estrogen, increasing your chances on gyno greatly. Which by the way is the only actual real risk in responsible test use.

On how to get them, obv we can't discuss sources, but google is basically enough to find a supplier. There are even plenty review website to assess the quality of the goods.

[–]desylid 1 point2 points  (1 child)

I faced the same problem of not having the foggiest idea of how to acquire them. This is a true story- the same day I truly made up my mind (after months of contemplation) testosterone fell into my lap. It was like fate. It wasn't even at the gym. Friends of friends who I met for the first time that day by chance.

Once you enter the world you realize how prevalent it is. Now I can pick out and befriend another guy on gear immediately. It's a secretive underground controlled by men who hate outsiders and newbies for the most part, but once you gain the trust of a few men they will go far out of their way to help you. It's an amazing community.

Is it worth the effort and risks? Without a doubt. It changed my life so positively that I consider it to be one of the most important things I've ever done.

I didn't do the maximum natty route before starting. I was overweight. But I already knew how to train. In a matter of weeks I bulked up larger than I ever thought was possible just on testosterone. I've slipped a few times during and in between my two cycles for a few weeks at a time with insufficient training and crappy diet, but with some work I quickly recovered.

Exogenous testosterone permanently alters the DNA in your myocytes to create more nuclei. This means that it is easier to grow your muscles and maintain them even when you are not running a cycle.

But still, the biggest problem with anabolics is that once you are on them it sucks to get off. This is why many users eventually switch to blasting and cruising instead of cycling on and then totally off.

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

If you cruise & blast byebye sperm.

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

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

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

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

this. anabolics are not as bad as they are made out to be, IF they are done correctly. I recommend taking multivitamins daily, along with fish oil to keep joints lubed up.

Also change injection sites, and always use fresh needles.

[–]RivenDante 0 points1 point  (20 children)

is clen shown to be effective?

[–]desylid 1 point2 points  (18 children)

Clen is short for clenbuterol and it is not an anabolic steroid. It's a decongestant stimulant used for cutting.

I have not personally taken it, though many bodybuilders swear by it. Based on my experiences with similar sympathomimetics, I can imagine why.

FYI I don't compete in bodybuilding and don't claim to be an expert on all things steroids. I learn more every day.

[–]1pecman 7 points8 points  (14 children)

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

[–]rpscrote 0 points1 point  (2 children)

albuterol is its much nicer cousin. way less sides, but still effective. Although when it comes down to it, I had great results with good old fashioned ephedrine + caffeine. Add a little yohimbine to fasted postworkout low intensity steady state cardio and you can drop fat quick. Take BCAAs before lifting if fasted though, lots of benefits that cancel the drawbacks of fasted training

[–]1pecman 0 points1 point  (1 child)

I never had a problem cutting before clen, just thought I'd try it. Didn't like the sides so dropped it. Didn't feel the need to try anything else because my cut went fine.

[–]rpscrote 0 points1 point  (0 children)

Agreed. The stim based cutting agents really help when you're on a really big calorie deficit though if you're the kind to do stuff like Lyle McDonald's RFLD (protein sparing modified fast) to kick the lethargy. On a reasonable longer term moderate cut they really aren't necessary. ECY is the better choice IMO

[–]Alreadythrownout0 0 points1 point  (3 children)

Varries person to person, it just makes the fat melt off me man. Last cut was test, var, eq and clen. Took no time before I was below 10%.

[–]1pecman 0 points1 point  (2 children)

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

[–]Alreadythrownout0 0 points1 point  (1 child)

I'm about to try tren and mast for my next cut at the end of feb. Going to leave out any stimulants this time. So hopefully it'll be as good as everyone says. Havent touched tren yet.

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

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

[–]Kolbykilla 0 points1 point  (0 children)

Yes but its obviously not FDA approved because it DOES have side effects. Basically its a super effective ephedrine like caffeine. Gets your heart rate up anywhere from 10-15% faster than caffeine which allows your body to burn that extra fat a bit faster.

[–]merkmerk73 0 points1 point  (0 children)

Lotta people get on T for the gains and then get addicted to the feeling and never stop.

Do at your own risk. You can build muscle without gear

[–]sagarsash 0 points1 point  (1 child)

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

[–]desylid 0 points1 point  (0 children)

Yeah I know. The ignorant med student freaking out seems to seriously overestimate the knowledge of medicine it takes to pass the STEP. The deeper you get into medicine the more you realize that you don't know shit. When it comes to illegal drugs professors seem to purposely remain ignorant.

[–]drallcom3 2 points3 points  (3 children)

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

[–]philly2shoes 0 points1 point  (2 children)

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

[–]drallcom3 1 point2 points  (0 children)

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

[–]rpscrote 1 point2 points  (0 children)

Yes -- but only on Rx from a doctor prescribing it for hormone replacement therapy. Its very difficult to find one that will prescribe that if you're young (by their standards) even if you have pitifully low T levels. It's OTC in Mexico though, just don't try and bring it back without an Rx lol

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

Steroids are more fun than coke buddy.

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

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

[–][deleted] -1 points0 points  (8 children)

No. I would say a minority, in my country(AU) steroids carry a higher maximum sentence than attempted murder. I don't trust anyone on this sub to use roids correctly and so would never recommend them.

Furthermore, regardless of myself believing that they can be used safely I believe lifting shouldn't be for women, lifting should be all about improving yourself not taking shortcuts. Everyday you improve a little, you learn that your hard work pays off and that gratification isn't instant. Taking roids subverts that.

[–]newjacktown 5 points6 points  (3 children)

I like the sentiment you are pushing here.

But I want to add, guys on roids certainly do work very hard in the gym for their gains.

[–]Titan5000 0 points1 point  (2 children)

Exactly. I don't roid, but the dudes that are on gear at my gym work twice as hard as I do (partly because the gear allows them to) but their diets and work ethics are crazy focused. People think just taking steroids and hardly lifting any weights is enough to get beastly. Those are the poor souls who know nuthin'

[–]Atlastoned 0 points1 point  (1 child)

This, taking gear allows me to train twice a day 6-7 times a week. I'd never train natty again. Feeling sore and shitty from workouts sucks. However I always advise new people. Once you start juice you don't stop. You will become addicted to the lifestyle and coming off will be incredibly hard. I know I'll die young, but I've made my choice and have no regrets.

[–]YuriJackoffski 1 point2 points  (0 children)

“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!”

-Hunter S. Thompson

[–][deleted] 1 point2 points  (2 children)

what is this a reference to?

[–]abutterfly 31 points32 points  (13 children)

Creatine is dirt cheap and easy to add to protein shakes. It's got a fair amount of well-documented benefits, so I'd definitely add it to DO under "Equipment and Supplements."

[–][deleted] 9 points10 points  (0 children)

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

[–]FishFoxFerret 2 points3 points  (1 child)

Creatine is great.

  • It is used in the body for ATP which is essentially the gasoline of the body.

  • Boosts power output for weight lifting, (likely due to the other reasons I have listed).

  • It also boosts testosterone mildly.

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

And it is beneficial to the brain.

The only downside is it causes a little water weight gain. Also, keep in mind it is metabolized through the kidneys, for anyone that has to keep any eye one that.

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

The water weight gain is in your muscles though. You just look like you have more lean mass. That's a good thing.

The only downside in my experience is not drinking enough water with my creatine. I've been dehydrated from it before and felt sick.

[–]orographic 1 point2 points  (0 children)

I don't even bother mixing it with anything. I stick a spoonful in my mouth and wash it down with water. It is tasteless and dissolves instantly.

[–]foldpak111 1 point2 points  (1 child)

Supplements are so important. You need vitamin d for the winter, vitamin c for obvious reasons, fish oil to decrease inflammation from workouts, l lysine and l glutamine for skin and muscle tissue repair, magnesium to calm the nervous system, and creatine to get swole

[–]abutterfly 0 points1 point  (0 children)

I take a multivitamin + creatine, since I'm doing ECA I use as much potassium chloride as my palate can handle. I should look into additional Vit D supplementation and I should really start taking fish oil again.

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

Creatine should be a secondary supplement, not primary. At least, not early on in your progress. Creatine is amazing. It will thrust you over that plateau. Just save it. The short term effects of creatine are wonderful, but you run the chances of increasing your mass beyond the limits of your ligaments and tendons. You will see gains after the first or second week. Serious gains, but you could overload your body.

[–]orographic 18 points19 points  (4 children)

Excellent post except you forgot Overhead Press. I think it's worth talking about because if there is one exercise I see people doing with horrible form over any other, it's OHP.

[–]rpscrote 1 point2 points  (1 child)

OHP is such a good lift, but I injured myself twice on it before I really got a solid grasp on form. I couldn't agree more that you gotta be careful with it

[–]Titan5000 3 points4 points  (0 children)

You have to be so careful, that if you even injure yourself once from doing it, you run the risk of not ever being able to do it again. Might be beneficial for beginners to recommend lighter weight pressing movements until the neural pathways have been constructed sufficiently to handle heavier loads.

[–]trpadawan 0 points1 point  (0 children)

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

[–]HalfWayInn 0 points1 point  (0 children)

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

[–]iamdd 13 points14 points  (0 children)

Very good post! Might I add a few subtle tips to add which helped me when I started training several years ago.

  • Our mind usually wants to quit before our body does. If you're having a bad day, feeling worn out or unmotivated to go train, dig deep and just get to the gym. Your mood will change just by stepping foot onto that gym floor. Perseverance through the more difficult days can be very rewarding.

  • Wear any gear that makes you feel comfortable and fit. Your favorite training apparel, a lifting belt, straps/gloves etc. There is a psychological advantage to be gained from this and you will push yourself harder when you see your own reflection in the mirror. Its similar to Russell Crowe's character in Gladiator when he picks up a handful of dirt to feel the land before heading into battle. He was mentally preparing for war. You're mentally preparing to do WORK.

  • Drink an entire liter of water during your workout otherwise you wont feel a pump. More water will help deliver blood and nutrients faster to whatever body part you're training.

  • Remember to breathe. Calmly inhale through your nose and exhale through mouth between reps. Training can be strenuous and sometimes we forget to breathe. Hearing your own breathe has it's benefits that's why there is a science to boxer's who hiss with punches, martial artists who yell with kicks and powerlifters who scream during a heavy lift. Don't be afraid to occasionally let out a hiss, huff or grunt but be respectful to the other members and gym limits.

  • Stretch 2-3 times a day. In the morning, before a workout and at night. Your body will thank you later in life. Certain training routines (muscle, strength) cause a lot of stiffness and tightness. We sit on our asses most of the day at a deskjob, when watching tv, while eating and driving. Ultimately we're becoming less flexible every day by not stretching.

  • "Eat big to get big"

[–][deleted] 4 points5 points  (2 children)

Good write up, but Rip gives 5 reasons your squat might be higher than your deadlift at this point:

1) You aren't squatting deep enough

2) You aren't squatting deep enough

3) You aren't squatting deep enough

4) You aren't squatting deep enough

5) You aren't squatting deep enough

Maybe you are though, and your body's ratios just heavily favor squats. Who knows!

[–]RPGoon 0 points1 point  (0 children)

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

[–][deleted] 4 points5 points  (1 child)

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[–]RPREALITY 12 points13 points  (3 children)

Set goals, just going to the gym can be one of the most mundane things ever if you aren't working towards anything.

Aim for a 2 plate bench, 3 plate squat, 4 plate deadlift, 15 deadhang pullups, 50 chest to ground push ups etc

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

[–]Red_SoloCup 11 points12 points  (0 children)

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

This is huge. If you have a reason for lifting other than just getting stronger, your motivation will be much higher and you'll have a lot less trouble getting to the gym.

[–][deleted] 9 points10 points  (17 children)

This is a great write up. The only thing I would add is that after about 7 years of gym experience, countless hours of reading, and learning about all different styles of training I'm personally of the opinion that bodyweight fitness is the best method.

It provides all of the benefits of resistance training with virtually none of the injury potential. Sure the squat, deadlift, and bench are safe when you have good form but as you eluded to it takes only one blown rep to throw your back out for a year or longer. To me its just not worth the risk when there's risk free alternatives. At the end of the day I just want to be healthy and look good. Powerlifting is not really one of my goals.

Everyone should at least check out /r/bodyweightfitness - you can skip the posts just read the sidebar - amazing resource.

[–]zen_of_the_pression 2 points3 points  (5 children)

Last year I got really excited about lifting weights. I started to change my diet, I did 5x5 Stronglifts, and I was walking every damn day. I started to lose weight, my legs and arms have never felt so amazing, not only less chubby but they were harder! I felt better, I was more confident and I stood taller... not to mention the HUGE amount of anxiety that was mitigated without medication.

One Saturday afternoon after 3 months of trucking and getting somewhere a simple pinch in my lower back, coming up from a squat sent me to the hospital twice and left me on my back for weeks.

I got fat again. I got depressed again. I even missed my shitty ex. Now my knees hurt all the time and I am afraid to injure myself again. I have been looking into body resistance and your post is motivating. I will do more research. Thanks! ♂

[–][deleted] 4 points5 points  (1 child)

Do it! And fuck what the SL/SS types say you absolutely have to train your core in isolation. Protecting your spine is way too important in the long run - as you've learned.

I also really enjoy yoga and it helped by back (pinched nerve) a lot - check out the original p90x's routine.

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

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

[–]Baarek 1 point2 points  (0 children)

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

[–]LeGrandDiableBlanc 1 point2 points  (1 child)

Your bible: http://www.amazon.com/dp/B004XIZN5M/ref=cm_sw_su_dp

Start from the beginning!!! The exercises are puny at first, but by starting soft and steadily progressing up, you are allowing your tendons, joints, nerves, and ligaments to adapt along with your muscles, which will help prevent injuries.

[–]rpscrote 1 point2 points  (4 children)

Been lifting a similar time, and I never saw real results until I started squatting, benching, chinning, pressing and deadlifting as heavy as a could for 5.

Not saying you're wrong -- rather, each person is going to have to find what diet and training type their bodies respond to best. I'm a "hard gainer" and I think that dramatically changes what I need to do versus other body types.

[–][deleted] 0 points1 point  (3 children)

It definitely works but this also works:

Squat ---> leg press

Bench ---> pushup

Press ---> dip

Deadlift ---> KB swing

I don't believe in things like hard gainer. Sounds like bro-science, is there any actual evidence?

FWIW heavy press was my all time favorite lift. Something amazing happens while you're doing it. But the stress on the spine was sadly too much.

[–]rpscrote 4 points5 points  (2 children)

Yeah I put "hard gainer" in quotes more or less to convey that I have a high natural metabolism, narrow chest, long appendages. I can certainly gain and I have been for years, but I don't gain optimally doing the things you've listed. I've tried too. I get some gains but much slower ones than when I lifted heavy on barbell lifts. Different body types definitely respond differently to various lifts. I'm not sure if my response is due to body type (which I suspect) or otherwise

[–][deleted] 0 points1 point  (1 child)

FWIW I have read that "longer" people tend to have a harder time with BW exercises. That could be the case for you. You sound like you have more of a "basketball body" rather than football or weightlifter. Perhaps work in some plyo to maximize your natural proclivities?

[–]rpscrote 0 points1 point  (0 children)

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

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

I have seen quite a few individuals in the fitness industry who now advise to avoid squats, or at least downgrade their status from a compulsory lift to a nice to do lift.

Given the risk-reward ratio, there are far safer alternatives.

Lunges, leg press, body weight squats etc.

I am hitting my late 20s. I do not want to risk a back injury now...

[–]Areimanes 0 points1 point  (0 children)

I have seen quite a few individuals in the fitness industry who now advise to avoid squats, or at least downgrade their status from a compulsory lift to a nice to do lift.

It is a risky lift that requires a lot of practice to perform correctly with a strong core.

Much like with most people in the gym, they let ego dictate the amount of weight they attempt to lift and end up with shitty form and bad ROM and end up with injuries.

Jay Cutler for example squats in the smith machine nowadays. Probably due to accumulated injuries or knee issues. Longevity of your career is also important.

That said, there's nothing quite like doing a few heavy squats during a leg day training. It's an amazing feeling being able to complete a difficult exercise with a lot of weight.

[–]HeavyMetalJoe91 13 points14 points  (7 children)

I did SL 5x5 for three months when I was a beginner to lifting.

I wound up looking like THIS when I was done.

I consider Phraks GreySkull variant and A Workout Routine: Beginner Routine to be much more balanced beginner routines.

[–]ydarb22 1 point2 points  (0 children)

Was going to post something about GreySkull LP. I got extremely bored with SL5x5 and squatting as your first movement can really hinder your presses. Plus, you could technically run a GreySkull variant and continue progressing (weight or reps) way longer than SL.

[–]bama79rolltide 1 point2 points  (3 children)

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

[–][deleted] 7 points8 points  (1 child)

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

[–]rpscrote 1 point2 points  (0 children)

you're on point today dude... when I was a mere weakling I did chinup negatives to build up to bodyweight chins, to build up to chins with a plate on the belt. Great advice

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

Phraks Greyskull Variant 10/10 am still doing it.

[–]Subtletorious 5 points6 points  (0 children)

Allow me to add some advice from one newbie to another.

Don't rush the lower weight phase all beginners should go through. Don't skimp on a few weeks of low weights. Pushing iron is more than just the big muscle groups. Like a chain is only as strong as the weakest link, your body is only as conditioned as the weakest muscle, ligament, or tendon. Compound lifts, like squats, will expose old injuries or undeveloped muscles you never knew even had names.

Don't be a hero. Be patient. For out of shape newbies, even moderate weights will have significant impact on health and a obvious changes in posture.

[–]bertmaklinFBI 2 points3 points  (0 children)

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

[–]Workanaut 2 points2 points [recovered]

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

[–]Subtletorious 2 points3 points  (0 children)

There lots of excellent online videos, ironically, produced by personal trainers that explain the correct technique for almost any imagined type of lift. Being a beginner you should not be lifting anywhere near your limit for a few weeks (at 3 sessions per week). You should be able to safely learn most basic lifts. You will quickly learn what is good and bad. The lighter weights mean any error will not (fingers crossed) produced any serious injury.

What I do when I am question my technique is just to film myself with a basic phone and critically judge my method. No two bodies are alike. If it hurts, dont do it. Technique is not difficult but consistancy when you are doing the last rep in the last set is the tricky part.

But if you can afford a PT then, fuck it, get one.

[–]AntixD 0 points1 point  (0 children)

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

[–]fuck_da_haes[🍰] 1 point2 points  (3 children)

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

[–]Kolbykilla 2 points3 points  (0 children)

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

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

Better yet. Progress at a rate which for you strengthens your wrists so you're less likely to injure yourself when you get to the heavier weights and the gloves can't take all of support.

[–]Rooi_Aap 0 points1 point  (0 children)

I have a form of psoriasis which happen on my palms. The skin is thin and sensitive sometimes. Any strain actually causes tears and draws blood. So I don't mind wearing my bitch mittens.

[–]_SemperFidelish_ 1 point2 points  (0 children)

Solid post. Respect.

True, a lot of this knowledge is available out there, but it doesn't hurt to consolidate it every now and then, introduce newbies to it while enhancing the summary with the latest wisdom.

I wanted to add something very important that is overlooked by a large percentage of gym-goers, and is THE mother-effin' critical component of working out - and that is NUTRITION. Eat right or all your lifting is for shit. Eat right and your energy levels will be in a different dimension, as will your rest and recover rate. I cannot stress just how utterly essential it is to have that one word - NUTRITION - at the top of your mind, right next to LIFTING. Do not forget it.

[–]Bortasz 1 point2 points  (5 children)

I weight 124 kilograms = 273 pounds. And have 180 cm height. BMI 38.

I walk a hour to work, and Hour back. For the past 4 months.

Any advice how to start and do not break my knees?

[–]Blake55 1 point2 points  (3 children)

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

[–]Bortasz 1 point2 points  (2 children)

I stay in the same weight.

I was trying Keto diet. And go down on sugars/carbons. But my weight do not move.

When I start current job (Biggest change in life) I was 136. Now I stay for ad least 3-4 months in 124.

The distance is 8 kilometers. And I do it 2 a day. 5 days in the week.

[–]puathrowaway900 1 point2 points  (0 children)

If you're weight wasn't changing you were most likely eating too much and didn't even know it. You're gonna have to track every single calorie.

[–]Kyuzo_ 0 points1 point  (0 children)

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

[–]JohnnyMGTOW 1 point2 points  (0 children)

This should be on the sidebar.

[–]rpscrote 1 point2 points  (0 children)

Oh and never squat in tennis shoes. you need a flat surface that will not deform under load. Use Converse, wrastlin shoes, or go bare foot.

As I worked up my squat weight I started getting a little additional soreness in my knees, which freaked me out as I have family history of knee ligament injury. I had fairly flat shoes, but I started going barefoot to see if that would help with stability and form -- lo and behold, I can lift more comfortably and I no longer get additional knee soreness

[–]aslan4 1 point2 points  (1 child)

Stupid question here: when you signa gym membership without a PT included, do they let you use everything at your will? (i.e. withouth giving you some guidance before)

[–]d6x1 1 point2 points  (1 child)

Protect your wrist you fucking retard, you don't even appreciate how many things depend on your hands and wrist.

Source: Chronic wrist injury

[–]TekkomanKingz 0 points1 point  (0 children)

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

[–]syrinj 4 points4 points [recovered]

Thanks for sidebar-quality material. You might consider throwing Leangains in there as well. I also fucked my back up by not bracing my core properly on squats. JUST got cleared to go back to the gym after almost a year off. I felt like a caged animal and nearly suicidal. Lesson learned: ego will kill us.

[–]Blake55 1 point2 points  (3 children)

Shit that's rough man. Is there anything you can suggest for other squatters? I've been doing it for about 6 months, and am at 85kg (about 190lb).

[–]rpscrote 0 points1 point  (2 children)

I periodically do box squats to objectively verify that my form doesn't blow. Grab one of those twisty-arm tripod things for your phone and stick it on the side of the cage and record yourself and compare to form videos. My problem was over-correcting to try and not round my back. Be care to neither over-extend or under-extend (round).

Try both low bar and high bar positions and see what's more comfortable.

Final tip, I always imagine im putting the load through my heels, which deemphasizes the balls of my feet and ends up properly channeling the load through my midfoot and heel.

[–]syrinj 2 points2 points [recovered]

THIS. I did the same thing in all of my exercises: overcompensating for what I thought was a rounded back by overextending. Really, my back was neutral the entire time on its own. Ended up causing muscle spasms on the left spinal erectors. That side still gets significantly more inflammed after workouts so I make sure to stretch every. single. fucking. day. It's also more developed than the right side.

Furthermore, I was bracing my core improperly. Be sure you're responding properly to the "chest up" and "straight back" cues. Find a trainer at your gym who's fit and holds a respectable cert/degree in their field (e.g. NASM, ACSM) to form check you once or twice.

I'm trying to figure out the best way to apply SMR techniques to my spinal erectors in the lumbar region. I could use them. I'm ordering a lacrosse ball today.

[–]rpscrote 0 points1 point  (0 children)

id add along with what you're saying, to brace the core, always fill your lungs and "stomach" via the diaphragm as much as you can

[–]magus678 1 point2 points  (5 children)

Depending on how you are feeling in the midst of this I might suggest yoga. It really worked the kinks out for me, plus the mental benefits are nothing to scoff at.

Also, if you can afford it I would also try to find yourself a good masseuse that you can indulge in once a month or so.

[–]DrQuaid 1 point2 points  (4 children)

I've been thinking about getting into yoga the last 2 weeks or so. Is it possible to learn to do yoga correctly on my own, or am I going to have to pay for classes?

[–]RedHeimdall 2 points3 points  (2 children)

I used to do classes regularly. I don't do it on my own. Planning to get back to some classes in the future. You could go to some classes, learn the various postures and transitions, etc, then do it on your own, but...

1) you need space to do it and if you're like me you don't have enough space at home

2) I find it quite easy to get bored doing it by myself

3) there are cute chicks in yoga pants in class with you

4) this may sound hippy dippy, but you want the "vibe" of doing it in a class

Re: number 4... Yoga is kinda the opposite of lifting. When I lift I get amped up, I have an aggressive mindset, I don't need other people around (in fact I prefer to go when the gym is empty), the environment can be bare bones and kind of a shithouse it doesn't really matter as long as you have the necessary equipment, and I'm going really hard and intense for short periods of time. With yoga, you want a relaxed peaceful mindset, a comfortable environment, other people around helps because you can look at the form of others and correct your own as needed (you're all doing the same thing at the same time), and it should be a relatively low intensity but steady burn kind of thing, it's about endurance rather than intensity.

If you get in a decent class, you feel great afterwards, it helps with posture, flexibility, and can be a great core workout. In a strenuous class, hot yoga for instance, without fail it is the biggest most muscle bound dudes in the class who are falling out and needing to take breaks while these skinny little chicks can hold perfect posture all day.

[–]DrQuaid 0 points1 point  (1 child)

okay cool. Yeah, currently I live in a pretty big space, so that isnt an issue to me. I used to be a powerlifter/strongman, until I really hurt my back somehow. I'm thinking yoga might be that in-between I need to be able to get back to lifting.

I completely understand the mindset I need for yoga, I meditate a good amount. Thank you so much for the advice.

[–]RedHeimdall 0 points1 point  (0 children)

Yeah man.

I really hurt my back somehow. I'm thinking yoga might be that in-between I need to be able to get back to lifting.

Definitely should help

[–]secretmonkeyassassin 3 points4 points  (6 children)

I agree with everything, except deadlifting in the Squat rack. At the gyms that I go to, it's not only perfectly acceptable, but kinda expected in certain circumstances.

In terms of diet, I have to recommend /r/leangains. It's definitely worked for me. Even if you don't do intermittent fasting, you'll still see some benefit.

[–]Dreamtrain 1 point2 points  (0 children)

Not with the intention to take any momentum off OP's post but the people who come from a background of having not lifted before or never done a push-up shouldn't start right away with stronglifts or SS. Granted that yes, they are beginner routines but I'd say only in the sense that they cannot lift above a certain number, but someone who hasn't lifted before and likely first needs to address joint strenghtening and mobility work is going to set themselves up for injury and once they reach a certain number on each side of the barbell, you'll wind up being the guy who can lift the couch but has to put it down 5 seconds afterwards cause they got tired.

I'd say the beginner routine of bodyweight fitness is a great start, eventually conditioning training like sprints or jogging uphill or any sport you like should be incorporated (SL5x5 at least greatly advocates against this and Mehdi just has you squatting yourself into 3 mile runs if you wanted to train for a 5k run) but you shouldn't give up one thing to gain another.

Once you've cleaned your diet, shed fat and have made good progression in the bodyweight routine, -then- yes, pick a linear progression program! I really like 5/3/1 in the sense that it gives you good accessory and supplemental lifts to set you up to get stronger on your main lift (as seen on http://www.strstd.com/#routine), if you replace the programming of the main lift with 5x5 sets and keep the accessories/supplemental lifts, even if your progression will be slower compared to a pure 5x5 program, you'll have a stronger base, a better rounded body due not squatting every single day and as a bonus the hypertrophy from the accessories and supplements will add to your motivation (even though the main point of these high reps low weights exercises is to address weaknesses and imbalances). Once you attain intermediate levels you can swap the 5x5 progression with 5/3/1 quite easy, you'll already be used to the 4 day split and accessory/supplemental work.

[–]FarOrAMess 0 points1 point  (3 children)

Thanks for the guide man, really needed one to start from scartch!

Any tips for people with sweaty palms? I feel like it's going to disturb my lifting once I get to it.

[–]weaseldude[🍰] 2 points3 points  (0 children)

Chalk. Wristwraps if chalk isn't enough.

[–]deadally 0 points1 point  (0 children)

For what it's worth, my palms sweat profusely (feel the need to wipe my hands before shaking hands with someone), and I have not run into this problem. The nurling on the bar helps with grip, and I've never felt like slippage would be any kind of problem.

Wrist stability, though, is something I've had to work on. Once, I lost focus on my wrist during a bench press, and it snapped forward under the weight of bar. Thankfully, I don't lift that heavy (it was about 145-150 pounds), so I was able to compensate and get my form back quickly. But boy howdy I was at serious risk for dropping that shit. I'd say if you are properly focused, slipping won't be an issue.

[–]drallcom3 0 points1 point  (0 children)

I was on a three week vacation in the USA and I had to buy new, smaller belts afterwards because I walked so much. I ate whatever I wanted during that time and it certainly wasn't healthy.

[–]elmurpharino 0 points1 point  (0 children)

/r/powerlifting is a good sub for discussion of the big lifts. You may not be a powerlifter, per set, but the goals are all the same: to lift more and get strong (or at least stronger).

[–]nuferasgurd 0 points1 point  (0 children)

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

[–]Isaiah4verse1 0 points1 point  (0 children)

Thanks for this. Much needed and much appreciated.

[–]puathrowaway900 0 points1 point  (0 children)

Thanks a lot for posting this, really helpful.

I'm a pretty chubby guy but I have no muscle either. I've been doing keto for the past 6 days (so far so good) and plan on starting SL this coming monday. I'm ordering some protein with 0 grams of carbs so I can get the 0.8g/lb of protein I need. I'll probably stay on keto until I lose the extra pounds, then switch to another diet that's more flexible with the carb intake (will probably need it since i'll need the energy).

Does this sound like a proper plan? What do you think?

[–]franklyforthright 0 points1 point  (0 children)

Yelling can give you that extra boost, I just don't care about what others think of it. Most people have headphone in their ears anyway.

[–]whiskyvillain 0 points1 point  (2 children)

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

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

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

Trex arms with old ankle injury makes the conventional a little difficult for me. That ankle healed wrong and I lost a good bit of ROM. I've been avoiding sumo but it looks inevitable.

[–]whiskyvillain 0 points1 point  (0 children)

Gotcha. And don't be afraid of sumo. I lifted conventional for years, but then I started messing around with sumo and it honestly felt a lot more natural to me. Imagine yourself trying to pickup a large heavy object like a rock. You'll probably assume a more sumo-ish position.

[–]pl231 1 points1 points [recovered]

how are you squatting 405 and deadlifting 365. weighing 190, when you squat 405 you should likely have a deadlift of 500+ . generally don't see anyone with a lower deadlift than squat until the really heavy dudes (like 300+)

good post though, anyone who does the compounds is doing good. throw in limber 11 for a mobility routine and this should be stickied

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

I have Trex arms and an old ankle injury. My ankle healed wrong and I lost a good bit of ROM. When it get heavy my ankle hurts. I've avoided sumo but its inevitable since my squat is a wider stance as well.

[–]Espada18 0 points1 point  (0 children)

For the older guys 40+, I recommended MK677, it spikes your HGH and you'll recover much quicker. It also makes your connective tissues and tendons stronger which can be worn out from squatting 3x a week.

[–]PedroIsWatching 0 points1 point  (2 children)

I strongly advise against Starting Strength for the average guy looking to get into lifting. It's a program for powerlifters, and it's dirty little secret is that you'll get rock solid legs and lower back, and a shitty underdeveloped everything else. If you're a bro that just wants to look good with your shirt off (90% of people), Starting Strength is NOT for you.

[–]RPGoon 0 points1 point  (0 children)

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

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

Yea that's why I added in more upper body work. As long as the program hits the big three it will be good. Also bodybuilding and powerlifting have alot of crossovers. Stan efferding competes in both. BB needs strength based work as much as PL needs rep based and explosive work.

[–]AmazonExplorer 0 points1 point  (2 children)

I've been told that if you're overweight, its important for you to lose weight before you bulk up because if you don't the muscles will harded the fat making it difficult to get rid of it.

Also, I'm pretty sure any protein supplement is a scam correct? There is only a maximum amount of protein your body can aborb each day correct?

[–]miscandom 0 points1 point  (0 children)

To speak in terms of "bulking" and "cutting", a person with more than a certain body fat percentage will want to "cut" (lose body fat), while a person who wants bigger muscles will "bulk". If you have excess body fat and want to start seeing muscles you should eat in a caloric deficit typically 10-15% less than your TDEE (calories needed to maintain your current weight, bulking is the opposite). If you're new at lifting and you're wanting to lose weight eat in that slight caloric deficit and lift. nothing is better that lifting weight to lose body fat.

For protein supplementation, it is a supplement so try eating you're protein through whole foods if you need to use a shake it's OK, get a straight whey protein supplement they are not actually scams. Also, yes you're body can only truly absorb a certain amount of protein try to get anywhere from .6 to .8 grams of protein per lb of body weight that is enough. I eat more than that because protein makes me feel full for longer, satiety. use something to track this like myfitnesspal.

Also, you don't have to take my word for it, there are a lot of great forums out there to get more information from.

[–]TekkomanKingz 0 points1 point  (0 children)

Not necessarily, the fat will just be burned for fuel to build the muscle surrounding it. Especially if your lifting with a glucose deficit it will trigger your body to burn glycogen stores trapped in the fat.

[–]miscandom 0 points1 point  (0 children)

Some good stuff in there, but would disagree with most things for the "fluffier" people. I hit the weights from junior high into 2nd year of college and started again last year(15 years off because I was burnt out and more excuses but have some b/g with lifting for sports). Do not worry about walking first, walking does nothing but waste time, worry about picking heavy shit up and moving it with proper form (learn proper form first, agreed). That is how "fluffier" people will lose excess fat. Don't go pick a generic BS routine that everyone promotes because everyone promotes it, pick something structured so you have a plan. Any plan that incorporates compound movements will be fine they do not need to be "structured around" compound movements. I've yet to see a decent program that doesn't include the main compound lifts. Anybody wanting to know about lifting should be able to use the almighty Google and research it, not take a short cut and use a single post from TRP to get the info. I know that's not exactly what the intent going for OP but to place myself in the situation of a noob looking to get started I would think "hey this guy knows what he's talking about, I'll look up SS and go to the gym. I saw those videos that's no problem".

[–]TekkomanKingz 0 points1 point  (0 children)

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

I have seen 90% of the guys on here and elsewhere will tell a skinny guy to eat fucking chocolate, cupcakes, ice cream cones and shit. THANK YOU, the lies, stupidity and misinformation have just got to stop. One time these guys even had the nerve to say eat that shit and the guy was anemic with iron deficiency due to vegan diet. Most people are so woefully ignorant and clueless about nutrition it makes me sick.

I used to be skinny 6'0 165lbs and I gained mostly muscle weight over the years by clean bulking with high protein diet. My protein intake was always higher than my carb. So when my metabolism slowed down I am now 6'0 200lbs with 15% body fat instead of 25% body fat.

[–]aesthetics4ever 0 points1 point  (1 child)

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

LOL quit e-frauding bud.

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

Bad ankle with Trex arms. Lost mobility in my ankle. I squat with a wide stance to accommodate but conventional still gives me issues when I sit back. I'm sure I can pull more on sumo but Im deadset on pulling conventional.

[–][deleted] 0 points1 point  (1 child)

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

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

Honestly Idk, I don't really eat yogurt. If the protein is good enough, go for it. There are calculators online that you can use to find your protein requirements. As long as you fill it and eat clean you're all set.

[–]TheGrammarHero 0 points1 point  (0 children)

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

If you want calluses on your hands.

[–]damit2hell 0 points1 point  (0 children)

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

[–]intrepid_i 0 points1 point  (0 children)

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

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

Way too long.

In short,

Have good form, good reps at low weight are better than shirty reps at heavy weight.

Eat fucking smart.

Compound exercises are the shit.

Isolation exercises should be used for hypertrophy.

Don't be an annoying cunt in the gym.

That's all.

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

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

[–]Silenuslaughed 0 points1 point  (0 children)

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

Sun & Steel, Yukio Mishima

[–]KarYotypeStereotype 0 points1 point  (0 children)

Has anyone here tried P90X? What's the consensus on that program?

I'm looking for something I can do in my apartment, which would be much more convenient for me. I've got an adjustable set of dumbells that go up to 45lbs, and I've got a door frame pull-up bar. I use them, but inconsistently -- partly because I'm a med student and I have very little free time, but also partly because I honestly don't know how to maximize the time that I do have, with regard to which exercises will yield the greatest gains, etc. Do you guys have suggestions?

[–]YuriJackoffski 0 points1 point  (0 children)

Most people have a smartphone, use a spreadsheet program and record your stats. I do this for weightlifting and it is a HUGE motivator as I get to see exactly how much I lifted in the past whether it's a new PR max lift or increased rep max. On the same spreadsheet I also put in notes on injuries, how I felt about a particular lift/poundage, what I ate in terms of supplements or food, what new equipment I used for first time, etc.

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

I also would like to recommend the book Convict Conditioning about bodyweight training.

I don't know about the results aesthetically long term, but you need little motivation at the beginning since it's so easy, quick and you can do anywhere.

I'm doing for three months and already got so much stronger and the body is looking better.

The exercises consist of push ups, pull ups, squats, leg raises (for abs), bridges and handstand pushups and they are broken in 10 steps (wall push up, inclined push up on a table, militar push up, one handed push up, etc...) so that you can measure and progress quickly

[–]jayellz 0 points1 point  (0 children)

Nice write up, I agree with most of everything you said except for one thing which is possibly most important, Ninja Assassin was an awesome movie dude.

[–]87GNX 0 points1 point  (1 child)

How do you ease into squats if the strength isn't there to begin with?

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

With the bar. Don't put weights on the bar until you can hit parallel on the squats. Once you can hit parallel without any issues is when you progress up in weight.

[–]theproudbanana 0 points1 point  (3 children)

Dope, this should be in the ASKtrp . it would answer more than 90% of the questions. Maybe you should add

1) Drink lots of water

2) A good playlist

3) A BIG NEVER QUIT IN BOLDS !. Try to look yourself in the mirror for inspiration or take a picture when you start

Also add this to your play list : youtu.be/6M3HgbG1-xg

[–]weaseldude[🍰] 1 point2 points  (0 children)

A good playlist

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

[–]Douchet 0 points1 point  (0 children)



put this instead :)

[–]drallcom3 1 points1 points [recovered]

The most important part of the squat is KEEPING A NEUTRAL SPINE. You MUST keep a neutral spine, especially the lumbar/lower back, throughout the whole lift for you to be safe and not have a one way ticket to snap city.

Most people, especially beginners and intermediates, lack the mobility and stability to properly squat. The squat is the exercise with the most severe injuries by far. I would strongly advise against squats with weights. Do leg presses, bodyweight squats (there are many variations) and work on your mobility for at least a year.

Someone is probably going to disagree, but it's your trip to snap city, not mine.

[–]RPGoon 0 points1 point  (1 child)

If you work on mobility, use lifting shoes, and start with low weights you shouldn't have a problem with injuries. Just don't let your ego tell you that you can increase the weights before you do proper reps for 5x5.

[–]drallcom3 0 points1 point  (0 children)

You should lift your heels while squatting by putting something under them. Lifting shoes are very flat.

You're right with working on mobility, but it takes a long time. It's not done in 4 weeks.

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

There's plenty of information about lifting on the internet, on this website too. Just direct people to /r/fitness or /r/weightroom. Don't need this sub filling up with more off topic shit.

[–]hrm0894 1 point2 points  (0 children)

This sub is about improving yourself as a man. Idk about other people, but this sub has helped me improve myself more than all the other self-help subs combined.

[–]scagnetti89 0 points1 point  (0 children)

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

[–]redpillthrower 0 points1 point  (0 children)

When starting out eat alot and try to aid weight to the bar every workout/week (depending your program). As a noobie you can rapidly gain strength for about 6 months. It doesn't matter how much you add (the lower the better just because you dont want to start thinking you are stronger than you are from last week and cant hit weight)

[–]XCowboyLowkesx 0 points1 point  (0 children)

I have some advice that I didn't want to make my own topic about, but if you can't afford a gym membership or otherwise can't get to the gym, get some kettle bells.

Kettle bells may be my favourite workout equipment ever now. Start with 20IB first. It's a lot heavier than you think. You can work out your core, legs, and triceps with one workout. Every single muscle of your body can be worked win two kettle bells.

[–]∞ Mod | RP Vanguardbsutansalt 0 points1 point  (0 children)

Re shoes, for the big lifts you'll want a low heel, so no Nikes, Adidas, etc. Look for good lifing chose, 0 or 1 Nanos, etc.

[–]jonsnuh13 0 points1 point  (1 child)

I'm new to lifting-- is the Candito Training program (Strength/Control) not recommended then since it alternates between arms and legs over 4 days?

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