Red Pill TheoryWhy TRP Always Tells You to Lift Weights (Mandatory for non-lifters) (self.TheRedPill)

submitted by Senior Contributordr_warlock

Intro: I made a comment on why TRP tells people to lift weights in a previous post that many people seemed to like (113 points) and decided to make it a post. Don't let the bold titles make you believe that this post is cliche mainstream advice. They're there for formatting purposes.

Everyone is Capable

Lifting is often the first advice given here because anybody can do it, there is little to no barrier to entry. A gym membership or the cost of home weight set perhaps. Perhaps even use bags of rocks and weight them with a scale.

TRP Focuses on What You Can Control

I won't lie to you, a good looking face is a factor in SMV, but there's not much you can do about it. You're limited with your face: get a new haircut, clean up your facial hair, wash your face, and get enough sleep. If your face is chubby, do cardio. But here at TRP, we focus on things you have immediate control over; nothing more so than your body. Everything from the neck below is under your control.

It's measurable, visually and numerically.

  • Strength: Can you lift more lb/kg s than you did last session?
  • Physique: Look in the mirror. Are you more swole than before?

Guaranteed Results for the Willing

If you push your limits and consume lots of protein, you will get bigger, you will get stronger. This is especially true for beginners. You will get what are called, 'newb gains'. To this day, I still have stretch marks from the very first day I went to the gym my sophomore year in high school.

Will Boost Your Self-Esteem

It may suck at first when you can't lift much, but after hitting 185lb/84kg on the bench, 225lb/102kg on the squat, and 315lb/143kg on the deadlift, you'll look forward to it for no other reason than because it's visually appealing to see the extra plate.

It feels great knowing with every five pounds you add to the bar, you're better than you were yesterday, you're better than someone else. You'll look in the mirror during and after your workout, seeing all that pump, boosting your ego quite nicely. As a matter of fact, I often do a few bench presses and curls after my routine just to leave the gym with some pump. Feels fuckin' awesome. You'll get to the point where you know you're awesome. You know your body is attractive. You know you're better than many others.

Generates Confidence

Being stronger gives you confidence. You won't have to fake it because subconsciously, you know you can lift a lot of weight. For every five pounds of iron you can lift, that is 5 more pounds of burden you can handle, 5 more pounds of an attacker you can fend off. It is a true sense of power. This confidence will manifest itself into everything else in your life, and other people will notice it.

  • "I believe that when the body is strong, the mind thinks strong thoughts." - Henry Rollins

You'll Receive More Respect

All mammals know one language: size. People will respect you more. Not in the socioeconomic sense, but out of caution. People don't only refrain from bullying and violence because they won't win, but because they won't come out unscathed. Although not always an accurate indicator of strength, it's a good deterrent. Less people will attempt to push you around. People will defer to you more in social situations. People will assume you have self-respect.

Life's Problems Vanish

During your workout, many to all problems in life become unimportant, if only for a moment. You'll be too caught up in the moment focusing on your technique and physique, setting up the next weights, visualizing your next set, or just too tired to give a fuck about anything else. After pushing yourself on 5x5 squats or going all out on the deadlifts, nothing in your day will compare

When falling asleep, it isn't clear what point you crossover into unconsciousness. Where is the divide? While deadlifting one day, I almost passed out at the top of the lift while maxxing out. I saw the 'divide'. I could feel myself asymptotically approaching it, using all my will to avoid it. It's like a room with a line on the floor and the 3d space behind it is a portal of blackness.

I didn't faint.

After taking a shower, I was in bliss. Nothing could bother me. Nothing could compare to the struggle I just experienced. There's nothing as stressful and energy taxing as repeatedly lifting over 400lbs off the floor.


If you're having trouble with women, I have one question for you? Do you even lift? Doust thou even hoist? Don't go around complaining that girls aren't giving you attention on TRP when you haven't even picked up the weights yet. You'd like a girl with a thigh gap, squat butt, and a slim waist, but guess what? That girl wants a man with muscles. All women prefer a man with muscles, not just bar sluts. Any girl that says otherwise either doesn't believe she can acquire such a man, or is spouting out nonsense to see what guy actually believes it. Don't ever believe in the 'dad bod'. Anyone who says women don't like those muscley guys has never had muscles. Period. It is possible your female relatives and acquaintances, a girlfriend/wife, or your current friends say lifting isn't necessary and that "you're fine just the way you are". Do not listen to gainz goblins. Shoo gainz goblin shoo!

It's a Philosophy

Lifting is about more than pussy; it's a philosophy. It's so much more, but you have to stick with it to understand that. That link above is the essay, "The Iron and The Soul" by Henry Rollins. It's mandatory reading. If there were ever sidebar material about lifting, this would be it. I've never seen such a poetic appraisal about lifting weights. This essay oozes with RP material that we attempt to teach here: Self-Improvement, self-respect, doing things for yourself, confidence, masculinity, goal reaching and many other topics other than inter-gender dynamics that are just as important, if not more in life. Read it. Want some preselection? The essay received 490+ points when I shared it here.

  • "It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you."

Weightlifting Routine (Starting Point)

There are many different routines and pieces of advice across the internet, but I'm going to give you the most basic of them all that has proven results. You will progress to other routines for other muscle groups eventually, but this is a great place to start.

Strong Lifts 5x5 (This guy can squat and deadlift over 400lbs)

Stay Away From Planet Fitness

That place is for pussies. They have 'lunk' alarms that go off if you grunt. They have banned deadlifts and removed squat racks because they're 'intimidating'. Sometimes they even remove the bench press. You will get kicked out for doing these things. Go on youtube and see.

  • PF Bans the Deadlift
  • PF Removes Squat Racks
  • PF Removes Bench Press
    • Lunk Alarm: "Planet Fitness Hi Billy - The LunkTM Alarm is something we have in all of our locations nationwide, as part of who we are and what makes us different. A LunkTM is someone who grunts, drops weights or judges. This alarm goes off when someone is grunting at the gym, drops weights or is judging others/making others feel uncomfortable. At Planet Fitness, we do not cater to bodybuilders, dropping weights, or grunting. We want our members to feel comfortable in a non-intimidating atmosphere. We are about general fitness, and most of our members are in fact first time users of a gym. Thanks for your question!"

Q&A From My Last Post

1) What is a compound lift?

  • Answer: Lift that involves multiple muscle groups. Explanation, here

2) What is your diet like dr_warlock?

  • Answer: Eggs, peanut butter, rice, milk, potatoes, oatmeal, and lots of dead animals.

3) Do you do 5x5 for all lifts?

  • Answer: I do 5x5 for the compound exercises, and sets of 8 for isolation exercises (ie: curls)

Notice: Anything else about diet, supplements, advanced techniques, go to /u/GayLubeOil. He's certified and provides free skype consultations.


Even people who've been lifting awhile can enjoy these, especially the deadlift one.

Conclusion: Pick up the weights today.

Read more: The Deadlift and Me: One man's ritual to achieve transcendence by /u/dr_warlock

Read more: Blood Sacrifice to the Iron Gods by /u/GayLubeOil

[–][deleted] 75 points75 points

[permanently deleted]

[–]Senior Contributordr_warlock[S] 11 points12 points  (45 children)

They'll say, "no, i'm too heavy". (dr_warlock scoops them up with ease, throws them on shoulders with hand on butt by 'accident'). They love it.

[–]FrameWalker 16 points17 points  (41 children)

How to pickup a girl:

1) train so body can squat 225 easily
2) grab girls butt 3) carry girl away

[–]SuckOnMyBigRedPill 23 points23 points [recovered]

Honestly you don't need to squat 225 to lift girls. They're all so fucking tiny. I only started stronglifts 6 months ago so by my own standards I'm weak as fuck right now. But I can easily pick up any girl (hambeasts don't count as girls) with one hand.

Most men are stronger by default than 99.999% of women. Lifting just gives you the confidence to use that strength (and of course improves it, obviously).

[–]TRP VanguardWhisper 30 points31 points  (0 children)

It's not just about being strong enough to pick them up. It's about having the extra strength to not get tired after it goes on for a while.

[–]Playboy_Manbaby 2 points3 points  (36 children)

Your weak as fuck right now? Well I can only DL 150lbs at the moment, don't think I'm much stronger than most women.

[–]SuckOnMyBigRedPill 14 points14 points [recovered]

by default that's stronger than most women.

I have a home gym. For some reason every chick who's ever come over to my place gravitates towards it and wants to try lifting shit. I probably light that fire more when I tease and say "No, you'll hurt yourself" ;)

Most can't deadlift more than like 50kg, max (what's that, like 100 pounds?) And it's usually more like 30kg. Even when I show them perfect form.

Watch this: https://m.youtube.com/watch?v=MF-YeWnIJfU

Women have only 50-65% the strength of men: http://www.ncbi.nlm.nih.gov/pubmed/8477683

Do you physically dominate the women you're with? Try it next time you're with a girl. Try picking her up (just do it for no reason, she'll love it trust me). Then tell her to try picking you up (be careful she doesn't hurt herself/you). Try giving her a piggyback. She won't even attempt to give you one back because she knows she'll die, lol.

When you're in bed with a girl, get on top of her, pin her arms. Smile at her and tell her to get you off her. Tell her she can do ANYTHING she wants, absolutely anything. With almost no effort you should be able to keep her pinned. She'll tire herself out trying everything. (Watch her face, you can usually see her getting turned on by this. It's pretty fucking hot.) Now switch, let her pin you and tell her to not let you up AT ALL. I bet you 500 bucks you can push her off you in about 5 seconds, with no effort. It'll blow her mind, so give her a few more tries to keep you pinned. Sometimes they try things like sitting on your chest, you'll still roll her off easily. After she fails the third time, throw her down, pin her down, she'll probably gasp (in a good way) and put your fingers down her pants. See if she's wet (usually is).

Try this shit, man. Even if you're a little hesitant incase "what if i try and she's stronger than me, that'd be humiliating". Take a chance and test your strength vs an average woman (hell, just ask random woman to armwrestle you). You will NOT be beaten by any woman you come across in your daily life. I could do everything I wrote above BEFORE I started lifting, and I was a skinny weakling who was weaker than 80% of men.

[–]Playboy_Manbaby 1 point2 points  (3 children)

Thanks for the tips man, I can probably carry most of the girls I know and I can carry some of the lads I'm friends with, but when I get to the weights I just don't seem as strong, but I'm making good progress with my lifting anyway, and TRP has been a massive help.

[–]suiradx 2 points3 points  (0 children)

If you're just starting out, it takes a little bit of time(probably like a month or so if you are consistent) to properly condition your muscles and build up basic endurance. I i just got back into lifting and remember in highschool weight training class and easily lifting 45s on bench, but when i just started again(solo) i had to use just 2 10 plates. Just keep at it. Im almost bsck to where i was at about a month and a half of consistent gym.

[–]SuckOnMyBigRedPill 2 points2 points [recovered]

I'm making good progress with my lifting anyway

This. Keep making progress. Don't fucking stop. Keep working towards it man. Daily progress.

[–]Playboy_Manbaby 2 points3 points  (0 children)

Thanks man, I suppose something to always remember is that as weak as I am I'm probably stronger than at least 3 billion people. Kinda puts things in perspective.

[–][deleted] 4 points5 points  (6 children)

ive only seen one girl deadlift more than 135 IRL and that was my ex-wife, because I made her.

[–]Endorsed Contributorredpillbanana 2 points3 points  (3 children)

I've seen tiny girls deadlift 2 plates. They were definitely trained, though, and it helps to be short when deadlifting.

[–]Ibex3D 1 point2 points  (2 children)

Saw a chick reping 185 for 3 on bench next to me once. Some girls are fucking strong.

[–]Playboy_Manbaby 0 points1 point  (0 children)

Well that makes me feel a lit better, but its nothing to brag about.

[–]cleftscout 1 point2 points  (20 children)

Shit how much do you weigh? I like to think its all about body weight percentage when it comes to lifts. But that's because I'm small.

[–]Playboy_Manbaby 2 points3 points  (19 children)

I'm skinny fat as fuck. I'd say I weigh around 10 stone but I'm not sure I have to buy a scales. I can only squat about 90-100lbs but thats good compared to what I was able to do around Christmas. I spent that last 18 years of my life letting my genes go to waste. All my uncles and brothers are strong as fuck and have hams for hand, but I'm puny as fuck

[–]cleftscout 0 points1 point  (18 children)

Have you tried at a serious max? After 18 years of no activity, I started at 136 lbs (about 10 stone) and benched 125 my first day, 255 DL when I first felt confident in my form a week after starting (lol) and a 195 squat.

Make sure you get your nutrition in order, in the past 8 months, I've added 60 lbs onto each lift.

[–]Playboy_Manbaby 0 points1 point  (17 children)

My nutrition is garbage and so is my sleep so that's got a lot to do with it. My joints are kinda iffy too from lack of use. I think if I improved my core and my flexibility I could raise my DL to about 180lbs at least. Edit: also on my max, I've never actually tried to gauge my max properly, I only deadlift after doing a hard workout first so I might do that the next day I'm deadlifting

[–]TheDialecticParadox 4 points5 points  (11 children)

Never ever work your core before you plan to deadlift or squat. You need the bracing support to prevent spinal loading. Work your core on arm or chest day.

My first ever time in the gym and I deadlifted around 200lb weighing 125lb. You should be able to get around that with proper form.

Also, eat heaps of high calorie food and gain weight. Dirty bulk if you have to. Make sure you get clean sources too though. Not all donuts and chips. Even if you gain lots of fat, your strength will still increase exponentially.

Your squat is probably weak because your form is incorrect. Get a coach or someone who knows there shit to watch you do it. Squats are what stimulates growth and T levels, and make boys into men.

Hope this helps.

[–]cleftscout 2 points3 points  (0 children)

Get on nutrition first. Make sure you're not only eating enough, but eating what will make you grow muscle instead of just grow. I weigh about 150 and hope to dead lift 295 for two tomorrow.

[–]NightGod 1 point2 points  (3 children)

Core work makes the rest of your life better. Better posture, no more sore backs, better sex. Planks are the shit.

[–]NightGod 1 point2 points  (0 children)

LOL, most women can't do anything with 150lbs in a gym. MAYBE a leg press. Maybe.

[–]wtfomg77 1 point2 points  (0 children)

When I was relatively weak and untrained, I carried a girl home (superman style), it was about a 4 minute walk. She was almost knocked out drunk so she was pretty much dead weight. She's was a light girl and I made it, but I will admit I was getting pretty tired towards the end. But any guy, unless he is extremely weak from high levels of atrophy, can superman carry most thin/fit girls for at least a minute or two without much effort

[–]SuckOnMyBigRedPill 21 points21 points [recovered]

Man, I fucking love the "I'm too heavy". One of my plates is almost my height (she's 6ft). She carries herself like a "woman" rather than a girl, and by that I mean tall posture, confident, etc. Last person on Earth you'd ever think would let you pick her up.

First time I picked her up, "Put me down! I'm too heavy! You'll hurt yourself! What are you doing??!?!?! You'll hurt your back! You can't lift me up! Stop it! Put me down now!" I said "Shut up, you're fucking tiny, little girl." Instantly shut her up and made her blush.

Ever since then (and through other demonstrations of strength) she walks like a little girl around me, constantly giggles, constantly play-hits me on the shoulder when I tease her, walks slightly behind me when we're in public, generally acts like a feminine, submissive woman.

Through nothing but showing her I'm stronger than her, she went from a kinda-uptight woman to a sweet little girl.

[–]rpscrote 2 points3 points  (1 child)

thats probably because tall chicks are ridiculously over sensitive and insecure about their height. Tall chicks are easy mode if you can make them feel small. Which requires the attitude and strength. You nailed it.

[–]Endorsed Contributorredpillbanana 31 points32 points  (16 children)

Fireman's carry her to the bed = instant wet.

My go-to move is the Superman Carry to the bed. When I lift my date off of the couch, she usually starts to protest and says that I'll hurt myself. Once she realizes that she's as light as air for me, she usually puts her arms around my neck and starts kissing me as we walk to the bedroom. This really turns me on as well - by the time we get to the bed, we're basically ripping each other's clothes off.

[–]SuckOnMyBigRedPill 41 points41 points [recovered]

You romantic bastard, you.

Be careful with the Superman Carry though, bro. Usually makes 'em so wet you'll stain your shirt.

[–]TRPn00b 50 points51 points  (4 children)

Also be careful not to hit their head on the doorjamb.

[–]Endorsed Contributorredpillbanana 5 points6 points  (0 children)

This is a legit concern. I usually turn sideways and use her feet to push open the door.

[–]TRP VanguardWhisper 25 points26 points  (2 children)

Fireman's Carry is good, Superman Carry is good, I use both, but my favorite is the Hand Chair.

When you bend down to kiss her, just grab her ass with both hands and pick her up. Her legs will wrap around you, because there's nowhere else for them to go, and she's worried about falling. But you just hold her like that. The feel of your hands on her, and the dawning realization that this just keeps going and you're not getting tired... it drives women wild.

[–]secretmonkeyassassin 4 points5 points  (0 children)

That's my move too.

And, if you can fuck her like that too, her will is yours. Enjoy it.

[–]__var 13 points14 points  (1 child)

Superman carry: Look at that smile.

[–]1nzgs[🍰] 2 points3 points  (2 children)

The Superman carry is best done with a superset into girl-curls. It's always a winning combination.

The ultimate giant set though is girl-curls > girl-overhead press > superman carry to bed.

[–]Endorsed Contributorredpillbanana 5 points6 points  (0 children)

I'm definitely going to have to work on my girl-OHP. Girl-curls are fun, though.

If you can do a girl Turkish getup, you're definitely badass.

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

Guys are good. I use carry that I do not know a name for.

Whilst faced towards each other, I kneel down a bit and wrap my hand around (under) her ass. From there I lift her straight up and walk under her so she falls on my shoulder.

I like this lift because it can be done quickly (specially if you are judoka hehe) and when I bring her to the bed I can gently slam her on the mattress in a position from which her legs kind of naturally swing up and behind her so if I am fast I mingle between her legs after throwing her.

Bonus is if she have a skirt so you start licking her suddenly, instant moaning.

[–]Jani1157 2 points3 points  (0 children)

That's the Kharl Drogo lol

[–]loin_fruit 10 points11 points  (3 children)

Since working out, I've been complimented on my posture and how I walk around now. With more confidence and with more attitude.

I think deadlifts have been the number one main thing that has helped out of all the lifts.

[–]SuckOnMyBigRedPill 8 points8 points [recovered]

Fuckin' oath. You go from a hunched little fag to a strong, tall, confident badass man.

I feel like squats have helped me the most, especially with posture.

[–][deleted] 3 points4 points  (1 child)

I would second squats over deads for getting right, esp if your getting low in the hole

[–]MoneyStatusLooks 4 points4 points [recovered]

I upvote this after kicking a chick out my place. I escalated from having her straddle me on the sofa, to just picking her up, putting her on my shoulder and carrying her to the bedroom. It's manly as fuck, and attractive.

[–]SuckOnMyBigRedPill 4 points4 points [recovered]

Another point: Lifting heavy increases your testosterone. (From what I've read, this effect only happens when you lift heavy - a few dumbbell curls won't do much).

Which makes you feel manly as fuck. Increased sex drive, more in control of life in general, more confident at hitting on chicks, your body functions better, etc. Testosterone is good shit.

[–]TheDialecticParadox 1 point2 points  (0 children)

Yeah I always got comments about my protracted scapula when I was younger and really thin. Made me feel really shitty. I've packed on quite a bit of muscle, and you can no longer see my scapula. Not sure if the weights fixed my posture or there's just a lot of muscle covering it haha.

[–]Ibex3D 1 point2 points  (0 children)

Fireman's carry her to the bed

Fuck that. Overhead press her!

[–]changshuaidiao 2 points3 points  (6 children)

This is only sort of true. Lifting wrong or having an imbalanced routine can massively fuck your posture. Whatever you do to the front you have to do to the back. If you work just your chest, tris, and bis like a lot of guys do, you might increase those numbers, but youre going to end up with with your shoulders locked forward, forward head posture, and a nice thoracic hump to go with it.

Make sure you factor asthetics into your routine and and work out your weakest link extra hard. Any damage you do to your posture/spine requires as much time to fix as it took to fuck up. Not saying don't lift. Definitely lift. Just make sure you spend the time to know what you're doing.

[–]Endorsed Contributorredpillbanana 19 points20 points  (0 children)

Great post.

The one thing I would add is that: lifting will help you live longer.

The following is from a great post by /u/bsutansalt: https://archive.is/PEn6n

Muscle is way more important to wellness and longevity than previously understood. For example, we've only recently learned that our musculature is part of the endocrine system and is actually the largest organ in the body. Muscle actually sends signals to the brain and other organs and has a gargantuan impact on a variety of the body's regulation mechanisms. This is why putting on lean muscle mass helps regulate diabetes, blood pressure, body fat, etc.

The three most important factors predicting how long you will live are (in order):

  • Leg strength
  • VO2 max
  • Lean muscle mass


  1. Total amount of muscle mass as predictor of mortality

  2. Vo2max

  3. Leg strength

I encourage you to watch the video. It's 96 minutes but it's worth it, despite the stupid cliffhanger intro. The 3 Things Most People Don't Know About Muscle w/ Dr. Andy Galpin. Unfortunately the first few minutes of the video is just them shooting the shit, but it gets more serious pretty quickly.

To improve your VO2max, I recommend a good dose of HIIT.

EDIT: also, thanks to Arnold, Stallone, The Rock, and more recently, all the superhero movies, the bar is being raised for male physique. Women are seeing jacked men like Chris Evans and Hugh Jackman on the screen and they're liking what they see.

EDIT 2: This is by far my favorite image for deadlift motivation: Franco Columbu deadlifting.

And the classic: There is no reason to be alive if you can't do deadlift.

[–][deleted] 16 points17 points  (1 child)

Dude- Dad bods or ripped guy for a night?

Girl- Of course ripped guy for a night.

Dude- For a life time?

Girl- A lifetime, ehhhh I could do a dad bod.

Dude- See that! Dad bod wins.

Too golden. Dad bod vs Hulk video in post.

[–]TheDialecticParadox 1 point2 points  (0 children)

Little does dad bod guy realize he's actually lost, suffering with the whiny leftovers of Hulk bod for the rest of his life.

[–][deleted] 10 points11 points  (0 children)

Lifting is easily one of the biggest and BEST changes I have made to my life. It's a top to bottom change that is beneficial in pretty much every aspect of your life. When you hear "invest in yourself", this is one investment you can make and see really good returns on in a short time frame.

However it requires dedication and discipline. You very much get out of it what you put in.

[–]Primemale 16 points17 points  (2 children)

That Lunk alarm is the faggiest thing I've heard of with regard to gyms, god I hate some of the shit in America. No men should train there, ever. Also don't train with women, or even another man unless he's serious and you push each other to train harder than you would other wise.

[–][deleted] 27 points28 points  (1 child)

It's just a business. Who does a gym want buying their memberships - the bodybuilder who's going to be in the power rack for an hour every day, or the New Years resolution cardio bunny who'll show up once during their year long membership?

Dumb as shit, but smart business.

[–]GC0W30 2 points3 points  (0 children)

There are 100% consumers who want what those guys are selling.

My ex complained about or avoided literally every single thing that PF is banning.

We tried going to the gym together. Freaked out when I tried to take her to the part with free weights/benches. Complained about the sound from drops/grunting... etc.

If she was still my problem and a PF membership would get her ass in there so she would at least do cardio and get her weight under control, a membership would be a great investment.

[–]1CashFrags 32 points33 points  (15 children)

and lots of dead animals

I'm glad to know I'm not the only one who refers to my meat as dead animals.

Solid advice, I currently don't lift because I have no available means but I do crazy amounts of pushups and situps alongside my daily jogs until I'm back at school and have access to that glorious temple that is the gym.

[–]blandwondersock 3 points4 points  (13 children)

Personally I wouldn't waste my time with sit-ups. They're probably not good for your back and don't actually contribute to anything. Work towards a real goal like a front lever, L-Sit etc. You'll improve your core strength way more in less time. You can maintain and even build on your strength and physique even without a gym.

[–]dennislang 6 points7 points  (1 child)

Also planks. Train your core isometrically, like you're supposed to.

[–]1CashFrags 2 points3 points  (8 children)

Will google the front lever and L-Sit never heard anything about sit ups doing damage to my back, but I'm game for a change up anyways sit-ups are fucking boring.

[–]Senior Contributor: "The Court Jester"GayLubeOil 6 points7 points  (5 children)

You're doing situps wrong. You need to push all the air out of your lungs during each contraction. Its painful as fuck and definitely not boring.


[–]Casanova-Quinn 1 point2 points  (0 children)

Speaking of pushing air out, the stomach vacuum exercise is essential for godly aesthetics.


[–]1CashFrags 0 points1 point  (3 children)

This is fucking glorious, I just tried it much more difficult can see it working your abs much harder will be doing this from now on.

Another user had mentioned you shouldn't be doing sit-ups as they damage the back this remedy that?

[–]Senior Contributor: "The Court Jester"GayLubeOil 2 points3 points  (2 children)

My guess Is the back discomfort stems from repetitive impact of the back on the mat from people doing 100+ repetitions per abb sesh. Since this method is more efficient at stimulating the abdominals there should be less impact on the lower back because less repetitions are needed.

[–]TheDialecticParadox 1 point2 points  (0 children)

It's from the hip flexors being engaged. People don't realize it, but it's what contributes to 99% of lower back strain when working the core. Look up Janda situps. Completely isolates the core.

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

Yeah i couldn't do nearly as much of these ones and i felt it worked my abs that much harder.

Thank you mr. Lube you done changed the game.

[–]all_the_right_moves 1 point2 points  (0 children)

sit-ups are indeed bad for your back, they wear your discs out.

[–]TheDialecticParadox 1 point2 points  (0 children)

Check out janda situps. It's basically doing a situp whilst contracting your hamstrings (I use a mobility band), which negates the hip flexors and reduces load on your spine and isolates the core. 10x harder than a regular sit-up if performed correctly.

[–][deleted] 7 points8 points  (2 children)

I like the explanation from "The Way of Men" about why we should lift.

Lifting seems like it's useless. I don't use my muscles for work and they are superfluous since we don't do much manual labor.

But muscles are like an arsenal. You don't need to ever use them for them to be valuable and useful.

The US has the largest arsenal in the world. It's larger than the next 28 countries combined (27 of which are allies). What that arsenal gives us is respect. If we have to use it then so be it, but just it's existence gains us respect around the world.

I've noticed other benefits since I've started lifting.

  1. I'm not tired as much at work. I work nights and often get tired or sleepy and miserable. Now I'm working out on breaks. I lift and I run three miles each night.

  2. I have less fear of other people. I live in the city in a mixed Victorian neighborhood. I have less worry that I can be subdued should I encounter a crack head or drunk.

  3. I feel like doing more. I have more energy because exercise makes your body create energy in a way that is superior to any energy drink.

  4. I'm happier. I walk around with my chest puffed out and my posture straight so I can show off and make the most of my new muscles. It's an amazing feelings to be conscious of my delts and pecks when I wear a shirt. I'm doing 400 pushups each night at work and my delts are like iron.

I went to a ballroom dancing class this week and when the women put their hands on my shoulder I could see they liked touching iron.

My pants are getting lose but I haven't actually lost any weight. I'm 210 pounds, but things fit better. I know this is because I'm building muscle and probably losing some fat but on the scale it's not noticeable. However, I can see it in the mirror. I can see it when I put on a shirt and my chest looks less like boobs and more like a man's should. I see it when my chest sticks out farther than my stomach and when I lay down in the bathtub (Victorian house) and I can see my dick.

"Hey there dick. No one has seen you in a while. Looking good! You should get out more!"

[–]SilkTouchm 5 points6 points  (1 child)

I have less fear of other people. I live in the city in a mixed Victorian neighborhood. I have less worry that I can be subdued should I encounter a crack head or drunk.

Lifting does nothing against being stabbed or shot. Be careful.

[–]Senior Contributordr_warlock[S] 10 points11 points  (0 children)

[–]2thdoctor 9 points9 points [recovered]

I just started lifting Wednesday with next to zero experience And I'm trying SL. Those videos from art of manliness are absolute gold, thanks for posting I think catching it all this early should really help me not waste energy and potentially avoid injury

[–]SuckOnMyBigRedPill 1 points1 points [recovered]

SL is fucking awesome. Focus on getting your form perfect with just the bar (fixing your form later is a pain) before you start adding weight.

Have you watched all of Mehdi's videos on form? https://www.youtube.com/user/stronglifts/videos

[–]2thdoctor 2 points2 points [recovered]

I haven't but I will. I downloaded the SL app (amazing), very simple, somehow makes it even more simple than it was. Even times the rest between sets... thanks for the link

[–]turn30left 0 points1 point  (0 children)

Good luck. I started at 95 lbs squat in January and by the end of March was at 200 lbs. I'm not at 250ish but I changed up my workouts for more aesthetics and not doing squats 3x a week. It's an awesome program but after a few months it got old for me.

[–][deleted] 6 points7 points  (0 children)

I personnally work out for health and balance. When I don't work out, I feel like shit and I slowly begin to indulge in complacency.

[–]SlimCharles209 4 points5 points  (3 children)

I don't normally write on here, as I just read and read. I recently made the decision to take my own life back into my hands and stop buying into the bullshit we all see out there.

This is a great post and I'm starting to lift tonight. Thank you.

[–]SuckOnMyBigRedPill 7 points7 points [recovered]

You fucking legend. Now don't fucking quit, ever.

What lifting program you doing?

[–]thefisherman1961 5 points6 points  (0 children)

Anytime I see an HB7+ with a guy who has anything from a dad bod to morbidly obese, I just automatically assume he's beta bucks.

Don't be beta bucks. Lift.

[–]SeedTorrents 3 points3 points [recovered]

"Everything from the neck below is under your control"

not everything my friend :'(

[–]DracoPhage 3 points4 points  (1 child)

What a great post. Shoo those gain goblins, be they family or otherwise.

[–]Senior Contributordr_warlock[S] 3 points4 points  (0 children)

My mother has always been the biggest gainz goblin

[–]fullcount-bottom9th 7 points7 points [recovered]

a good looking face is a factor in SMV, but there's not much you can do about it

Everything from the neck below is under your control.

I disagree - the face (above the neck) is under your control.. and the fact that this was mentioned right in the beggining of the post begs for it to be addressed. In the opinion of many, getting your body fat as low as possible will bring out the features of a face. The best way to lower BF is by chopping out the carbs. Learn about LC vs SAD.

(edit: added extra stuff)

Also, if you have a slight deformity like a bad nose or chin, that can fixed with cosmetic surgery - but it's useless if you're bloated looking with a high BF.

BTW - I've seen this debated before here on RP and I even had a thread of my own deleted which talked about it. Is there something about not being able to change your facial looks that seem to go against the grain here?

But otherwise I agree with just about everything else. Great post. Iron is your friend. (and Henry Rollins is a very cool guy)

[–]DannyDemotta 0 points1 point  (0 children)

I'm willing to bet theres a percentage of men here who think surgery is "blue pill, beta shit" or similar. People who cant comprehend what its like to be butt-ugly, or to just have a few blemishes/moles/scarring/whatever that just wont go away. They're of the opinion you should "just deal with it" and that a "true alpha" wouldnt get surgery. Complete bullshit.

If you can afford it, and you've weighed the safety risks........get the surgery. Dont listen to any of these chucklefucks on here trying to hold you to their same Code. Because if you're out partying with them - as is, right now - they'd judge your ass, and if they thought you were weighing them/the group down, they'd find a way to ditch your ass while simultaneously lying and saying its about your attitude, shyness, etc. even if women straight-up told them "your friend is ugly" or "your friend looks creepy"

But dont rush into surgery. as other bro said, experiment with jewelry, sunglasses, washing your face, whitening teeth, etc. its possible you're not as bad in the face as you think - you just need to get your acne/warts/hairline/eyebrows under control.

[–]blandwondersock 11 points12 points  (4 children)

I'm beginning to change my opinion of lifting. I don't see it as necessary anymore. It might be because I've accomplished what I wanted already or because I just got bored with it. I don't push guys towards weights, but I do believe physical training is absolutely, 100%, unavoidably necessary to being a proper, well rounded person.

I began lifting a few years ago, achieved 155/225/315/405 plates in the four major lifts for 3x5/3x10/3x5/1x5 and a fairly decent physique. Around 4 months ago I switched to strictly body-weight training as I had a new set of goals like a one armed chinup, front lever, L-Sit to handstand and a straddle planche. My only equipment is a pullup bar and a dip belt. My physique has improved, my flexibility has gotten better and my core strength has improved tenfold. I would say I feel more at home in my own body. My squat and deadlift numbers fell but my bench and OHP didn't. OHP actually went up 10lbs (I attribute this to better stability and antagonist training).

Lifting is by far the most efficient way to get bigger though, so if the goal is to get girls, in my opinion weights are the way to go. But lifting was something I did for myself and the attention from girls was an added bonus. I don't have much of an interest in lifting anymore so I feel no pressure in moving on to other pursuits. I used to think of bodyweight training as something idiot crossfitters and yoga goofballs do. I checked the ego, realized that was an uneducated opinion stemming from the fact that I couldn't do a quarter of the things they were able to do and set some new, interesting goals to achieve. Its a humbling experience, going back to being a novice in something.

You don't have to lift, but you do have to be strong.

[–]zetetic-elench 7 points8 points  (1 child)

Lifting beats out body weight for one simple reason: simple linear progression. There's just no body weight equivalent of progression that is as easy as throwing another 5lb on the bar each successive day. You are Your Own Gym does an excellent job of laying out a body weight with progressive loading, and even then everybody I know who did it ends up hitting hard plateaus with no real good way to get by them. Glad to hear the results you had moving from lifting to bodyweight though, since I agree with your assessment of bodyweight and its interesting goals and look forward to having the strength to switch over again.

[–]blandwondersock 1 point2 points  (0 children)

This is a very good point and I do agree in part. Progression is generally qualitative. Obviously for the one armed chin up I use weighted pullup progressions, then to isometric holds, then eccentrics and finally concentrics. But quantitative progression is still possible without incremental loading. What provides this loading - since a lot of bodyweight skills are products of isometric tension - is time. For example, my L-Sit progressions went: 6x10 second holds, 5x12s, 4x15s and yesterday I did 3x20. Each of these add up to a minute of total hold time, but that minute is achieved in less and less reps. This is quantitative and it applies to most bodyweight skills like the front and back lever, planche, iron cross, maltese, human flag, L-Sit, etc.

[–]DannyDemotta 1 point2 points  (0 children)

You can incorporate both quite easily, along with HIIT, MISS/LISS, Yoga, and whatever else interests you.

This is why i constantly make fun of the PPL 6-day split crowd - its just unnecessary to lift that many days per week unless its literally your job to do so. Guys post their routine and its like 24 sets of biceps/tris and i'm like "wtf?" Just unnecessary unless you're on gear.

You could still progress and have a good body just lifting, say, 2 times per week for 90m each session. You just have to make sure to hit the right compound movements, withe right rest, set numbers and rep ranges.

For the other 3-4 days of working out....

Barbell row ---> pullups. Then you can do weighted pullups, wide-grip pullups, one-arm chinups, muscle-ups, etc.

Pec fly/dummbell bench ---> clapping pushups, one arm pushups, handstand pushups, etc.

Stairs/elliptical ---> jogging. Get used to it. If you cant jog at 6mph without your HR shooting up over 170, you're in shit shape. From there, do high-speed intervals, sprinting, etc etc.

Calf press/leg extension/dumb leg shit ----> plyometrics. Box jumps, shock jumps and so on. You'll be more explosive and feel that much stronger/flexible while doing Leg Day.

Squat is already full body involvement, deadlift is too. You could try adding Cleans - that will make you more explosive and take you through a full range of body motion.

Theres no reason to just go from station to station. You can create your own stations and still build muscle, flexibility, etc. For many (too many?) people bodyweight fitness becomes some spiritual shit, like being "one with yourself" or whatever. Thats nice. Just dont go deluding yourself into thinking you cant have it both ways, because you can.

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

Agreed with the bodyweight training, but for me it's the simple fact I travel a lot and many of the motels/hotels simply don't have facilities and I'm not going to spend more on one that does (because spending $15-30 more 4x a week on a better hotel gets expensive quick).

One thing with bodyweight is that it seems a lot more realworld related too and muscles aren't improving in isolation to others. That has both upsides and downsides.

As for progression someone mentioned, a backpack with some sandbags or books or waterbottles will do fine and it can be strapped on a variety of ways. Stairs/incline/etc for pushups work fine too. It needs more creativity and patience than the gym though, which is straightforward.

I always wanted to get into some of the gymnastic exercises, they have fantastic strength and bodies. Gonna try the book "Overcoming Gravity" or whatever the best I find during the winter.

[–]GizDrak 2 points3 points  (7 children)

Love this post it is really great.

Question I want to lift and i'm pumped to do it, but I am really out of shape can only do like 3 pushups no chinups etc. I been working out at home just doing body weight stuff. Do you think it would be a good idea to do maybe a month or two of body weight to get my body back into a okay fitness level before jumping into the lifting?

[–]Senior Contributordr_warlock[S] 1 point2 points  (6 children)

If you're really fat, focus on cardio first. If you're not, no body weight exercise preparation necessary. Start out with a lighter weight that you can do 5 sets of 5 reps on.

[–][deleted] 3 points3 points

[permanently deleted]

[–]GizDrak 1 point2 points  (0 children)

Awesome thanks for the advise!

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

Is there really a problem with body weight programs? I'm not sure if I just do it wrong. For context: I started fat (still fat but less) and i go boxing in a boxclub, running and bodyweight exercises. Some of my boxing colleagues do body weight too, so i thought it would be a nice completion. To be honest, i don't feel that much after training (with legs as exception) but i work more or less until muscle failure. A few years ago i went to the gym and i had more tension in the muscles after lifting.

[–]GizDrak 1 point2 points  (0 children)

Awesome thanks for the advise man!

[–]turn30left 3 points4 points  (0 children)

I disagree. Cardio isn't the way to lose weight. Counting calories is. You can burn more calories weightlifting, too.

[–]DistantWinter 2 points3 points  (0 children)

There is a book out there called convict conditioning if you are overweight and don't want to be in a gym quite yet. You can buy a set of Olympic weights from Craigslist for under $100 if you have room.

Growing up poor I didn't have $100 so I used coffee cans filled with cement and some stolen rebar. This was great for straight bar curls and overhead triceps extensions. Any container filled with cement and a bar set in between will work. Coffee can for curls, flower pot for kettle ball, five gallon bucket for bench, deads, reverse rows. Dips, push ups, squats, and sit ups.

Was 34 took off my shirt after mowing the lawn and was still vascular with abs. Young and beautiful next door neighbor said "Wow... Most guys don't make out of their 20's without a beer gut. You're looking good" Things like that tend to stick with you and give you serious confidence boost.

My point is there is no excuse not to lift. I did it as a dirt poor teenager with cement and rebar. Lifting releases a lot of anger, it builds confidence through accomplishment and has a ton of health benefits. What are you waiting for?

[–]TRPApprentice 2 points3 points  (0 children)

Great post bro! Personally I lift because an alpha always seeks a stronger body. The difference between men and womyn is that men bitch less and do more like lifting and building civilizations.

Lifting separates the men from the boys. Women don't finger themselves to lady-boys, nope they flick the bean to the thought of toned alphas pounding them in every orifice.

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

As a dude, you straight up have to get bigger. Just dont look like the Michelin Man AND have titties because that shit is embarrassing. That's as bad as being short and skinny.

[–]rpscrote 2 points3 points  (0 children)

Do not listen to gainz goblins. Shoo gainz goblin shoo


[–]gzcl 3 points4 points  (0 children)

True fact, I lifted weights once and then had sex twice.

[–]The_Ralph 1 point2 points  (7 children)

I'm early 50s. I bench but truthfully have not squatted I think in 25+ years. Knees. Maybe just ease into it with the barbell? Seems like an excellent core workout, which is what I really need (so I also hit the treadmill and also swim regularly). Thoughts for us older men?

[–][deleted] 4 points5 points  (0 children)

Hit up a sports medicine clinic and get hooked up with a therapist.

Just a few sessions with them to iron out any issues with your form then you're good to go. They can help you identify and resolve issues with flexibility, joint mobility, etc.

[–]Senior Contributordr_warlock[S] 2 points3 points  (2 children)

I used to have problems with pain where the glutes meets the quad until l adjusted my stance, making it narrower.

[–]Senior Contributor: "The Court Jester"GayLubeOil 1 point2 points  (0 children)

Use a theracane or a tenis ball to massage at the top of the glute.

[–]SuckOnMyBigRedPill 1 points1 points [recovered]

Squats are amazing. Definitely missing out man. They've improved my posture the most and after doing 5x5 heavy squats I can feel my abs rock hard, which feels amazing. Great core workout.

If I were you, I'd try bodyweight squats (while holding onto something for balance if you need to). Try and go as low as possible and just work on improving your range of motion/balance.

When you feel comfortable then try with just the barbell and see how you go.

[–]The_Ralph 2 points3 points  (0 children)

DAMN! I think my legs would explode. Thank you for the advice. You've convinced me to try.

[–]doubleknee24 1 point2 points  (0 children)

"I believe that when the body is strong, the mind thinks strong thoughts." - Henry Rollins

The Iron - Henry Rollins

[–]RedSugarPill 1 point2 points  (0 children)

During your workout, many to all problems in life become unimportant, if only for a moment. You'll be too caught up in the moment focusing on your technique and physique, setting up the next weights, visualizing your next set, or just too tired to give a fuck about anything else.

Well put. The gym and my body have become my place and idol of worship. I have never felt so much self-love before lifting. And after a few months, lifting becomes an automatic form of meditation--just as you've described it here. The moment of lifting is a very pure and elemental state of existence.

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

After reading TRP I doubled my efforts on the gym.

I won't lie to you, a good looking face is a factor in SMV, but there's not much you can do about it.

Well in my case it can! I went from about 24% body to 15% in about 8 months and my face is definitely more attractive. I had a chubby face before, now my face is getting angular. I'm aiming to get to 10% body fat. Then endure a very long clean bulking.

If you have a naturally round face and you've a high body fat, just drop your body fat until the 12% mark.

Here's a study about it - http://www.businessinsider.com/body-fat-linked-to-male-attractiveness-and-immune-system-2012-11

[–]AquanautST 1 point2 points  (0 children)

The fact there is resistance to your improvement, note as evidence of growth not only physically but also psychologically. I remember the soft-hate in the begaining, do not waver. Consider the F*ing alternative, they"" wont cut my nuts off NEVER !

[–]wtg2989 1 point2 points  (2 children)

I had more confidence and pussy when I was out of shape.

[–]pedler 2 points3 points  (1 child)

Probably because it's harder to maintain a lifting schedule with a demanding job.

[–]wtg2989 1 point2 points  (0 children)

Didn't have a demanding job either. Just believed in myself and got laid. The more I lift now, the more critical I am of my own physique. Catch 22 really

[–]New_Horiz0ns 1 point2 points  (0 children)

OP! Thank you man. Seriously great job putting all of this together!

Thanks for the time you spent to give back to trp.

[–]TheRealMouseRat 1 point2 points  (0 children)

some people think that lifting is just to get girls. however, lifting is for health, girls, and most importantly of all; respect from everyone, whether you're interested in them sexually or not.

[–]Yepbro 1 point2 points  (0 children)

What's up!

Just saw that GayLubeOil was doing Skype consultations so I hit him up with some fitness questions and he has helped me out massively regarding the business side of personal training.


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

PF isn't that bad, but you have to MAKE SURE to do your research on the one you want to go to. My PF has bench presses, squat racks, and you can do deadlifts because the staff doesn't really give a shit. Ask questions and be rewarded.

I'm probably going to move on to something a little more serious but a couple months there won't kill you.

Edit: Also, thank you for this post.

[–]freethinker34 1 point2 points  (0 children)

Great advice. I think the key is resistance exercise, whether it be lifting weights, or lifting your own bodyweight. I have been lifting weights and doing bodyweight exercises for about 15 years now. I have found that doing both is best, but when you want to prevent overuse injuries like bad knees or elbows, you are better off doing bodyweight exercises than lifting. The biggest and most ripped Ive gotten is from doing about 80% bodyweight and 20% lifting, and my joints felt better than ever. Just some advice for anyone looking to stay in this long term, I think both lifting and bodyweight are good, but I think bodyweight is better for your body long term especially if you plan on doing resistance exercise for 20+ years.

[–]JohnStamoist 1 point2 points  (2 children)

Yo so I have a really bad pinched nerve in my left elbow. Doesn't matter what sort of upper weight lifting I do, it'll give out on me and shoot extreme pain to my whole arm. I can't muster any strength to finish a rep, it's not a matter of pushing through the pain, it's as if the arm goes numb.

Doctor says surgery, I'll do it in time. So I've only been able to do pushups and some other upper body workouts I used to do in football. Anyone else have any suggestions for upper body workouts that don't require weights?

[–]TRP_Minor 1 point2 points  (2 children)

[–]TheDialecticParadox 1 point2 points  (1 child)

Haha that slogan makes it even better.

'We won't judge you - while you lazily trod on the treadmill at 2km's/hr stuffing your face with jam donuts and watching desperate housewives'

[–]TRP_Minor 1 point2 points  (0 children)

You have to hand it to them, they know how to reel in their target audience.

[–]Senior Contributor: "The Court Jester"GayLubeOil 7 points8 points  (7 children)

Lifting is a marathon not a sprint. After your first two years of noob gains you can probably gain only about ten pounds of muscle a year. Most men lift for a couple of years in their adulthood achieve a BMI of 26 or 28 at about 14 to 16% bodyfat and stop. Why? Because most men on this earth are losers and will give up before they get anywhere.

For lifting to make a substantive differance in your life you have to do it seriously for about five years. Want to tone up a bit and look good for summer? You dont want it bad enough. Want to put on just a bit more muscle? You wont. Want to get into fitness? Your going to be out of fitness in two years.

The kind of people who succeed in fitness have unhealthy obsessions. Why? Because calling devotion an unhealthy obsession is a great way for losers to protect their ego.

Your going to have to make sacrafices. No alcohol. If you have a girlfriend she lifts with you. Tupperware at work. I want to be the biggest strongest motherfucker in the gym. Those are the people who succeed.

Thats the truth. Most people in the gym are going to fail. You need to create as much distance betwern you and them as possinle. Also learn to cook like a man so you can look like man. As long as you eat like a boy you will have a boy body.

I have a lot of great fitness and lifestyle content coming soon. Get excited. Also I lift

[–]blandwondersock 12 points13 points  (4 children)

For lifting to make a substantive differance in your life you have to do it seriously for about five years.

Unless you're an absolute physical embarrassment when you start, no you don't. Within a year of consistent training you will already be much stronger and much bigger. I would argue that in 2 years you can have a decent physique.

The kind of people who succeed in fitness have unhealthy obsessions.

"Success in fitness" is not having a fitness related instagram account with 100k followers. It's being strong, fast, athletic and aesthetic. You do not need an "unhealthy obsession" to be these things. You need to have basic discipline in order to train consistently and play sports.

Because calling devotion an unhealthy obsession is a great way for losers to protect their ego.

This reads like a post from a girl on social media who started working out 6 months ago as in now "competing." What's with all this Kai Greene pseudo-philosophizing that's becoming so common? All of a sudden every training session becomes a personal battle of good versus evil. Bodybuilding is not some epic journey of self becoming. For fucks sakes, it's not even hard. You go to the gym 3-5 times a week, you don't eat like a complete fucking retard and you wait. If being in the top 10% isn't enough, you hop on the bike.

Your going to have to make sacrafices. No alcohol. If you have a girlfriend she lifts with you. Tupperware at work. I want to be the biggest strongest motherfucker in the gym. Those are the people who succeed.

It sounds like lifting is your main passion. If it is, not drinking and meal prep are definitely things that get your closer to your goals. The problem is you're assuming everyone else needs to do these things to get bigger and stronger. They don't. I went from 190 to 230 with a garbage diet. The only "sacrifices" you have to make are the hours you're in the gym, and that 4th root beer float.

Also learn to cook like a man so you can look like man. As long as you eat like a boy you will have a boy body.

Agreed. Christ, maybe one of you has the magical recipe to make rice, chicken breast and broccoli taste good. Also nice delts and traps. Looking thick, solid, tight.

[–]RPmatrix 3 points4 points  (0 children)

maybe one of you has the magical recipe to make rice, chicken breast and broccoli taste good

a few things to do which help would be, to cook the chicken in good olive oil and put butter on the the stir fried or steamed) broccoli at the end and fresh cracked pepper on the lot .. plus salt to taste (adding salt changes the tastiness of chicken with 'rice' x 100! just start with a little on a forkful to get an idea)

[–]Senior Contributor: "The Court Jester"GayLubeOil 10 points11 points  (2 children)

Look dude I hate pulling my cock out and waving it at people but its the only thing that works with moderates such as yourself. Go ahead and post your shirtless picture so all of us can see how far your half assed method got you. Lets see what this 3x a week root beer float body looks like. You want to be mediocre great but dont drag our impressionable boys into your shit pile.

And to answer your other question you marinade the chicken.

[–]just_lift 4 points5 points  (0 children)

I agree with you, you have to want it really bad to achieve even a small amount of success when it comes to lifting. You have to shoot for the stars and give it your all to become significantly above average.

[–]TheDialecticParadox 1 point2 points  (0 children)

This is how I feel about lifting. People have told me I have an unhealthy obsession with the weights, nutrition and fitness, but I think it's necessary to see good results. When people complain about not being able to shift those stomach rolls I blatantly and unapologetically tell them to stop being lazy and do something about it.

I don't ever get as confrontational about anything as I do with fitness.

[–]Senior Contributordr_warlock[S] 4 points5 points  (1 child)

Tupperware at work

I want to be the biggest strongest motherfucker in the gym. Those are the people who succeed.

I want to be better than others.

Also learn to cook like a man so you can look like man.

I remember I switched from TV dinners, pizza, and fast food to home made eggs and fresh meat from the grocery store. Big difference. TV dinners and anything more than half a soda can now make me feel disgusting.

[–]Senior Contributor: "The Court Jester"GayLubeOil 6 points7 points  (0 children)

Processed foods are filled with chemicals that will bloat you

[–]Red_pills 3 points4 points  (6 children)

Straight up would like to thank you for this post. Lifting is something I've always said I'll get into but I haven't.

I've always been relatively fit as I play sports but packing on muscle is something I've never done.

My goal in the next 12 months is to actually realize some of my potential and as someone who knows nothing about lifting this post really helped me understand the foundations.

I lead a busy life and I'd be interested to know how other people fit lifting into their schedule. I work and I go to school full time combined with playing sports / cycling I don't find I have a lot of free time.

I get a free gym membership with my school so I'm thinking of going at 630 am before I start school. Any plus sides or down sides to this? Or would you recommend going after I finish school?

Also I have a set of dumbbells at home I want to utilize more but I've seen a lot of different programs and would be interested in a good one for a beginner. Thanks!!

[–]Senior Contributordr_warlock[S] 4 points5 points  (1 child)

I used to do PT through a wealthy neighborhood, a place where everyone is busy making the money. They all decide to squeeze in exercise between 6-7am. That's probably your only route short of dropping something off your schedule.

Also I have a set of dumbbells at home I want to utilize more

These aren't beginner home workouts, which is why I didn't put them in the post, but they definitely work. I'd recommend sticking with 3 sets instead of the stated 5 first. The great thing about Scooby is that he does the whole routine on film as demonstration and provides some good tips a long the way.

[–]Red_pills 2 points3 points  (0 children)

Wow thanks man really appreciate it! This is the kind of stuff that keeps me reading here. Informative well written and eager to help other guys in the manosphere. Amazing.

[–]SuckOnMyBigRedPill 3 points3 points [recovered]

No. Dont make it your goal in the next 12 months. Make it your goal in the next 12 hours. Start right now, right this second. No more putting it off.

How to fit it into your schedule? I do stronglifts which is only 45min-1hr, 3 times a week. And then sports 3 times a week gives me some incidental cardio.

Working out in morning means you won't skip it because "I'm tired after a long day of school". Make sure to eat a lot after you workout so you've got energy for the rest of the day.

[–]Red_pills 1 point2 points  (2 children)

Thanks for the advice man that's why I asked for the dumbells stuff so I can start before school starts back up!

[–]SuckOnMyBigRedPill 4 points4 points [recovered]

You're a fucking champ.

In that case just do something, anything, to get the ball rolling. I mean fuck, just picking up the dumbells and kissing them is at least starting. Anything's better than "I'll do it later".

^Ps ^I ^sometimes ^kiss ^my ^barbell. ^Does ^that ^make ^me ^gay?

[–]JG60 1 point2 points  (0 children)

It's only gay if you smile.

[–]TRPAlternative 1 point2 points  (4 children)

Just being awkward here, but one plate on bench is 135lbs, not 185.

[–]GunsGermsAndSteel 2 points3 points  (0 children)

It's always weird to me that people cut the total number of plates in half. Like, they report only the plates on one side of the bar. So 315lbs is "3 plates"... but there's actually six on the bar. I don't get why they do that.

[–]DannyDemotta 1 point2 points  (2 children)

I'm pretty sure OP just cant bench 225, squat 315, and deadlift 405.....like some of us here can. Most of us? ....a few of us?

A 25 is close enough to a 'real' plate. Its not loose plates/change (10,5,2.5,1). Sounds good to me.

I often do my burnout sets with 225 or 185, just so i dont have extra crap sliding around.

[–]B_Rawb 1 point2 points  (4 children)

Great advice in this post for sure, one thing that boggles my mind is how cardio is rarely mentioned in these "Go out and lift posts". Although being a proficient runner/swimmer may not show aesthetically it will definitely increase your mental stamina and endurance. I'm curious if most of you gents who lift also run.

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

I do some HIIT in the summer and some swimming in the winter. Most people don't want to do cardio because lifting, diet, and intermittent fasting (check out LeanGains, or the Fasting Twins) will get the you the body you want.

[–]SuckOnMyBigRedPill 2 points2 points [recovered]

Dont run, but do a variety of different sports (I mix it up) 3 times a week and always go hard. I also jog the stairs in my 6th floor apartment every single time I enter/leave. Definitely helps, especially during sex. And being able to sprint for a bus/train and getting there without being out of breath is nice.

What running do you do?

[–]B_Rawb 2 points3 points  (1 child)

I'm a fairly new runner, I only run about 4 miles a day at this point. I run two in the morning as fast as possible, and at the end of the night I try and run until I can't any more usually. The mental barriers you have to overcome during endurance runs surpass the ones when you're lifting in my humble opinion. I've also recently incorporated battle ropes into my lifting regiment after I run the second two miles it's way more intense cardio and also works out your upper body like a mother fucker.

[–]BaraTru 1 point2 points  (2 children)

Although I agree with including lifting in everyone's daily or weekly routine. It is more important for everyone to understand that if they are attempting to gain considerable muscle mass or better their health, it's more important to do cardio and have a healthy diet first.

I'm pretty confident saying that 50% of TRP community is not at the level where they should solely focus on lifting. I made the mistake 2 years ago of focusing on weightlifting and packed on a lot of weight that took me a few months to get rid of. I kept some of that muscle but had I focused on losing the fat I had beforehand I could be at a better level right now. There's also plenty of articles online that suggest being over 15% bodyfat will slow your gains, so don't do those dirty bulks either, at least be conscientious of your weight gain.

TLDR: If you're over 15% bodyfat, cardio and diet will pay off more. Lift not for aesthetics during that time, but to retain current muscle. (maybe a little muscle will grow but not +10lb)

[–]turn30left 5 points6 points  (1 child)

This is bro science. Lifting can burn as many calories if not more than cardio. Losing weight though happens in the kitchen by counting calories based on your TDEE. I've been gaining weight and losing it at will just based on my net caloric intake. I never do cardio.


[–]BaraTru 2 points3 points  (0 children)

In the long term the muscle mass you gain will burn more calories than cardio passively. But lifting requires more intensity to feel worthwhile(especially when you will see minimal gain). That might work for some, but for someone just getting into the habit of doing daily exercise it's something else.

But I agree counting calories is probably the most helpful tool for losing fat.

[–][deleted] 1 points1 points

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[–]foldpak111 0 points1 point  (1 child)

Is 24 hour fitness a good place to get my Deadlifts and generally badassery on?

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

I started by eating better. Only water and some occasional beers, I avoid sugar, carbs and fat the most I can and I take more of the rest. Then one month ago I decided to go one step further and eat less with the warrior diet and went from 327 to 312 pounds. One meal a day under 1500 cals and I'm good to go for the rest of the day. If I'm too hungry I "cheat" with some fruits or a pack of sardines or the like. This is very encouraging and I already can feel some positive effects such as more energy and getting less sweaty when I walk.

I think the key so far is one small step at a time and the weekly reminder that I see here on TRP that no matter how much "game" I have, it is just crushed over by my 100+ pounds of fat that needs to be burned. And not telling anyone what I am doing so they don't tell me how this is "wrong" and I need to stop.

Ex obese or recovering obese men of TRP, what do you suggest to improve my weight loss? What's the next habits I can adopt?

[–]SlimCharles209 1 point2 points  (1 child)

This is me right here. I'd like to hear some more tips too.

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

When it comes to fat there is only one god and its name is "energy deficit".

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

Learn to box, went from 400 to 280 in about a year. Although I did run I ran as little as possible, did extra bag work, jumped rope, and shadow boxed. Running sucks for fatties.

I much prefer cycling, although cycling is more time consuming, it was a lot less boring.

Eat a lot of chicken and tuna, drink a shitload of water.

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


It works every single muscle in your body, is low-impact (so your knees don't give out), and it's summer so it will at least keep you somewhat cool.

Difficulty: Access to a decent sized pool where you can swim continuously for several dozen yards.

[–]Senior Contributordr_warlock[S] 1 point2 points  (2 children)

Put one foot in front of the other at a speed of 5+ mph, this thing called running. Three times a week for 30 mins, sprint the last 100 yds home.

[–][deleted] 0 points1 point  (5 children)

Any advice for those who can't squat or deadlift? Back problem, doctor orders =/

I'm getting nice results but I feel I'm missing some gains by not doing squats neither deadlifts. I already have impressive legs, so squats aren't that necessary. Which muscles do I neglect by skipping deadlifts?

[–]Senior Contributordr_warlock[S] 1 point2 points  (2 children)

Deadlifts have never contributed to my physique. They did however improve my posture and strengthen my back for other lifts.

[–]EmanuelGold 1 point2 points  (1 child)

Didn't thicken out your back? Didn't help traps? Didn't strengthen your hammies?.. I'm going to guess your deadlift about 140kg max.

[–]FRSTKZ 0 points1 point  (0 children)

For those of you that have reached a limit on 5x5, I just switched to Grayskul LP and am loving it. Slower weight gains, but the mixup makes it more fun that SL. I did SL for like 6 months and got my strengh up. The 5 minute rests were making my workouts a bit boring. I am glad I found this program and it seems like it will help me with my goals.

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

Put dad bod on gear for six months and he could look good. It would be a hard six months but hes got a decent starting point.

[–]richnutz 0 points1 point  (0 children)

Get the gym as close to ur house as u can even is if pf.

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

For me personally, I am going for the Tyler Durden look only. I am already good looking yet 5'6 and I think I'd look weird as a manlet. That's just my opinion.

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

I'm fully onboard with your prescription, Dr, but there is a problem. I'm a hard gainer (maybe that should be ssllloooowwww gainer), which is downright disheartening. I remember back in college days, a couple of close friends used the gym a few days a week, and in a couple of months put on massive amounts of muscle. I was convinced they were taking steroids, because I had done the same for a long time and saw next to nothing. Much later, I learned that they were not unusual, I am. I did P90x a couple of years ago, exhausted myself an hour a day six days a week. Some increase in tone, no actual building.

Clearly it can build. In my teens and 20s I rode a bike a lot, in mountainous country. All my holidays were cycle camping tours, and just riding around I would always push it. Result, very well muscled legs to this day. A few years ago I took up archery. I use the heaviest bow in the club, and I can see now that my shoulders are definitely much more developed, and I guess my back muscles must be stronger because I have no problem shooting a powerful bow for some hours whereas other guys think it is pretty heavy. This is what I cling to: that I can make gains, but boy it takes a looong time.

However, if anyone else has advice on how to speed up the process, I'm all ears.

[–]GASTON_TONNERRECOQ 2 points2 points [recovered]

You may not be eating and/or resting enough. Gains come not from lifting heavy weights, but recovering from lifting heavy weights. Then again, you don't say explicitly that you were lifting weights, so it could be that.

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

because I had done the same for a long time and saw next to nothing.

One of the guys I actually shared a flat with, and we took it in turns to cook, so we ate the same things. At various times I have been an active member of a gym, it appears (unless it is just marketing) that people do P90x and get significant results in that 3 months, and over the last couple of years I have just worked out at home, with bodyweight, kettlebells, and clubbells.

I think diet is part of it, because at times I have counted, and it is actually pretty hard for me to get to 2000 kcals per day, I am normally less. But as I say, even when I know I was eating the same as someone else, he just went through the roof, and I get nothing, so there is a genetic component here.

[–]Niordd 0 points1 point  (1 child)

I for one does not enjoy lifting. I tried, I get bore and I see no point in forcing myself into it. On the other hand I LOVE to play basketball, which helps me stay fit. For me it just work better, I have competitive soul and I love the adrenaline in the game, where I may directly face my enemy. Great post and I definitely recommend doing something for your body, but don't fixate that much on lifting guys. There is bunch of other awesome activities that for some might be more exciting.

[–]Espada18 0 points1 point  (1 child)

Are there any other routines that specifically focus on hypertrophy? And how would I go on about progressing on such routine? I did 5x5 2 years ago and I got strong but I looked like shit, not to mention I had my diet in check, which causes me to blame the routine. So if anyone knows of a balanced hypertrophy routine that will also make me strong, please do suggest it, could be a 5 day split, upper/lower or even P/P/L.

[–]I_is_the_best 0 points1 point  (0 children)

If your face is chubby, do cardio

Naaah. Weight loss is 90% of diet. Go high protein & eliminate as much carbs as you can.

[–]bitchyeah 0 points1 point  (2 children)

When you work 80+ Hour a week, it's pretty hard to find time to workout. Better then finding that time, just make sure the have sex at least every 2 days and make it intense/long enough to be workout.

[–]Senior Contributordr_warlock[S] 2 points3 points  (0 children)

The biggest demographic here is college aged guys. Most of them have no responsibilities besides going to class and hw. They have no excuse for not lifting.

[–]pourneTrilogy 0 points1 point  (0 children)

An added bonus: the people you meet. Sure 90% are post wall women or curl monkeys but outside of that, they are usually more redpilled and knowledgeable. Its a great way to connect with people who share a similar approach to life.

Also the more expensive and specific gyms such as crossfit, mma and olympic lifting act as a third space in life - a communal space between work and home, which modern american life sorely lacks.

[–][deleted] 1 points1 points

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[–]aditas 0 points1 point  (0 children)

Swole? How swole 16's 18's?

[–]87GNX 0 points1 point  (0 children)

Somewhat off-topic, but I'd recommend any of the several planet fitness lunk alarm prank call videos on YT. Those guys get trolled

[–]akkura28 1 points1 points [recovered]

Great post OP. It's a very uselful resource, kind of a 'memorandum" to refer to when in need of motivation as to why lifting is good.

I have a question, but I have to make premise at first. I live in a small town in Italy and there is only one gym which is decently equipped and thus the only one I have access to. The question regards the fact that the owners (and the only personal trainers) don't like the idea that I do StrongLifts 5X5 plus some other exercises I do to improve my biceps. They, of course, allow me to train (because I pay the fee) but they alway give me such dirty looks as I am doing something against them. They say they won't even look at "programs taken from the web". I have this sensation as though they are trying to discourage me, to take me down and do their programs instead. I was wondering if someone has had the same experience and how they've dealt with it. Personally, I try to stay focused and don't give a f**k about it.

[–]Senior Contributordr_warlock[S] 1 point2 points  (2 children)

Because you're doing it for free. DIY is the enemy of the service industry.

Continue doing your lifts, fuck 'em.

[–]akkura28 2 points2 points [recovered]

Thanks, man! Solid advice. Yes, fuck 'em. I won't bend down to their will. I do what I want, not what I'm told. Neither I'll act beta and follow their programs. You bros here at the TRP have taught me to put myself first and I won't take shit from anybody.

[–]anonlymouse 0 points1 point  (0 children)

Perhaps even use bags of rocks and weight them with a scale.

This is stupid. If you're going to suggest something for people with no money, callisthenics is the way to go.

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