FitnessGayLubeOil's Guide to Fixing the Jersey Shore Body (self.TheRedPill)

submitted by Senior Contributor: "The Court Jester"GayLubeOil

All of us remember the man who first brought us to the steps of Temple of Brodin. The man who held protein shake communion after every workout. The man who told us to follow a five day bro split instead of a full body routine. The man who showed us how to half squat, quarter bench, and cheat curl. This man painstakingly answered each and everyone one of our fitness questions even if he didn't really know the answer.

We are eternally grateful to our Acolyte of Brodin for bestowing upon us the gift of gym knowledge. Unfortunately bros aren't the best place to get information. Blindly following gym bro advice can create a Jersey Shore body instead of the aesthetic one that you really want. Luckily for you GayLubeOil, Red Pill's department head of Bro Science has carefully researched the issue and has painstakingly created the antidote for the Jersey Shore Bod.

So what is the Jersey shore body? The Jersey shore body is a lift bro disorder that is a result of doing some exercises incorrectly and neglecting others. Here are a list of symptoms: The lower back is underdeveloped and the lats lack width. The anterior aka front deltiod is very well developed however the lateral and posterior are lacking in comparison. The chest lacks width. Traps and arms are overdeveloped from cheating in isolation movements. The legs and glutes are underdeveloped. Finally some are afflicted with Bro-Bloat.

Pectoral Punishment: This is a huge difference between how Mike "The Situation" and Arnold Schwarzenegger train chest. Arnold goes deep on every rep while Mike does some half rep bullshit with the help of Finaplix Frank. Pay close attention to how far and wide Arnold goes on pectoral flies. You can see the outer portion of his chest light up on every repetition. Now think back on how you do flies. Are you a wide Arnold, or a shallow Situation? Do that shit wide, let the weight stretch out the muscle on every repetition and you will have a better chest in a month. I guarantee it. Muscle engagement is far more important than big weight which is why Arnold is a legend and "The Situation" is a joke.

Deltoid Destruction: Are you hungry? You're in luck because today I'm going to share my recipe for my favorite all natural Italian sandwich: The Ritch Panini. Jokes aside, Rich has very well developed lateral deltoids which are a result of perfect form, high rep side laterals, and exogenous hormones. Jersey Shore cast members may also partake in exogenous hormones however they use too much weight on their laterals and cheat on the exercise. Which is why they have flat shitty delts. Another affliction that Jersey Shore suffers from is anterior rotation of the shoulder joint. This is because their front deltoids get plenty of work on pressing movements while their rear deltoids are hardly ever engaged. This imbalance can eventually lead to an unstable shoulder joint, a serious condition which will fuck your life up like having Snooki for a mother. The best way to resolve this situation is to do face pulls. As for Snooki's son Lorenzo Dominic Lavalle, he's fucked.

Back Attack: While I don't have the proper equipment to laser Jersey Shore tattoos, I do have the requisite knowledge to fix muscular imbalances. The most glaring thing wrong with Jersy Shore back development is the complete lack of erector spinae aka lower back. The reason for this is simple. They don't squat, deadlift, or olympic lift heavy if at all. Another problem is that their lats lack width. This is because they jerk the weight rather than engaging the back through a full range of motion. The dumbbell pullover is another exercise lacking from the Jersey Shore arsenal. Pullovers help to stretch out the lats and make them fuller, giving you an aesthetic V-Taper. By making these simple adjustments to your routine you can very quickly fix the deficiencies in your Jersey Shore Back.

Weightlifting is a core component of the rebellion against Progressive masculinity. The fundamental difference between a Red Pill man and a Bloopy, is that the former works to improve himself while the latter begs people to accept his mediocrity. Rise above average. Work Pec flies to get between her thighs. Do bent over rows and get bent over hoes. Hit bicep peaks and make bitches' knees weak. Get round delts and make pussies melt. When the abs are toned she'll examine your bone. Most importantly believe in yourself, believe in your ambitions but whatever you do, don't believe women.

Grab an Alpha Shirt or Hoodie
For updates on my posts follow me on Twitter.
PM me for a Skype Fitness Consultation

[–]B_E_5 252 points253 points  (218 children)

While form is undoubtedly a crucial component of lifting, I think the Jersey Shore body has more to do with a non-existent diet and an excessive amount of alcohol. A post on proper nutrition would be very useful to the community as well.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 118 points119 points  (39 children)

I'm definitely going to do that in the future.

[–]1sumthin_inappropriat 6 points7 points  (1 child)

A good writeup on both diet and training would be awesome. I'm sure there are a few of us that are counting calories, killing it in the gym, and just not seeing the results. I'd love to hear another perspective.

[–]1aguy01 2 points3 points  (0 children)

Just a tip, not everyone is the same. You likely need a different approach than what you are using. Some people respond great to a bro split, other guys need less intense workouts that are done more frequently like a full body workout 3 days a week. Some people even thrive on low intensity full body workouts done 6-7 days a week.

On the diet end there is a big genetic component that effects how your body processes carbs and you may need to lower or increase your carbs. On the calories end, you may be eating too little or too much. Many people that struggle with weight throughout there life ironically suffer from eating too little when they diet, which causes an adaptive response that tells your body to store everything as fat and get rid of muscle since it costs too many calories to maintain. Other people overestimate their calories and need to eat less.

If you aren't seeing results after consistent dedicated effort then you don't need more willpower, you need different actions. Anyone recommending a one-size fits all program is trying to sell you something (and blame your willpower when it doesn't work) or they just aren't experienced.

[–]berryfarmer 26 points27 points  (33 children)

Will you include a balance of longevity vs size? I don't want heart disease at 60 like Arnold

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 43 points44 points  (29 children)

Arnold put down bottles of DBol at time his former training partner Ric Draisin told me in person.

[–]berryfarmer 6 points7 points  (24 children)

Do you believe Arnold's diet contributed 0% to his heart disease?

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 53 points54 points  (12 children)

I belive his extensive use of orals, cigar smoking and high blood pressure was at play. But I'm not a doctor.

[–]porkmaster 12 points13 points  (3 children)

I googled and can't find any heart issues other than the bicuspid aortic valve, a relatively common congenital problem. Some people need them replaced as young as in their 20s, but they can last until you're 60-70 if you're lucky. Having to get it replaced at the age he did was not unusual and I doubt it had anything to do with steroids.

[–]TRPhd 12 points13 points  (3 children)

CAD is a complex syndrome that can result from a plenitude of interacting factors. No "one factor" is at play in most men; sometimes you can isolate a genetic or toxic factor (I'm lookin' at you, alcohol), but often it is the relative interaction that dictates whether and to what extent one has myocardial ischemia or infarction.

For example: chronic inflammation is a major player in heart disease. Why? Because white blood cells decide to eat oxidized cholesterol in your arteries and form plaques. How do you avoid chronic inflammation? General recommendations include aerobic/endurance exercise and a healthy diet. Where do those recommendations come from? Out of a doctor's ass, usually, but studies have shown that combined weight bearing and aerobic exercise have the best effect on serum cholesterol and triglyceride levels.

So it's the fats and cholesterol that cause the heart disease? No, like I said, it's the inflammation. What brings on the inflammation? Stress, and the lack of release of stress. So, sitting on your ass for your job, instead of standing up and walking around? Yes, actually. Also, there are lipases (fat-digesting enzymes) in your legs that are activated by motion, so if you sit for more than one hour at a time, you are not eliminating serum lipids (fats) the way you would if you stood up. So, sitting down for long periods, and not relieving stress, and having a high fat diet kill you? No, high fat diets are not correlated with hyperlipidemia (fat and cholesterol in the blood). In fact, hyperlipidemia is more closely related to carbohydrate intake. At the same time, cortisol redirects metabolic intake from anabolic use to storage, actually breaking down your muscle tissue to store more fat (which is why Cushingoid features include limb atrophy and central adiposity).

So, no cortisol means no heart disease? Nope, sorry, you need corticosteroids to manage your serum osmolality and glucose response. Okay, how much cortisol do you need? Enough. But not too much. How do you regulate cortisol, then? Well, the best evidence is to decrease stress and increase exercise. Wait a minute, we keep hearing "stress"; what is "stress"? It's not generally defined, stress is whatever your body thinks stress is. So, someone with an anxiety disorder might have more stress from the same situation as someone else who is more laid back? Exactly. Stress is correlated with low socioeconomic levels, low levels of interpersonal interactions, and with low self-esteem. So, can you think yourself into stress? Yes. Stress can be more or less completely inside your head? We think so. And this stress increases cortisol? Yes. And cortisol is related somehow to chronic inflammation? Yes. And chronic inflammation is what gives you arterial disease? Well, sorta, you see there's also the interplay of hypertension, macrophages, fibrosis and ionized calcium...

So, that's what we know about heart disease, in a nutshell. Maybe the Ah-nold's steroids affected his heart, maybe not, it would be hard to tell without getting a good family history and maybe sequencing his genome for good measure. We can speculate all day, but in the end, not even he knows. You just have to deal with it if it becomes your problem.

[–]Interversity 8 points9 points  (0 children)

Unless he was eating uranium, then it's a minimal amount compared to the oral AAS he was taking.

[–]monsunland 0 points1 point  (0 children)

Not to mention hip and knee replacements.

[–]Dynamite_n_Gasoline 12 points13 points  (1 child)

I quit drinking completely for 4 months and dropped my body fat from 22% to 13%, I think the over importance of getting riggity wrecked is a huge factor in the "progressive masculinity " movement, there are men NOW who know more about hoppy estrogen producing micro-brews than basic exercises, proper nutrition is very important for men to remain men. Thanks for making this point, and I hope to see more about it!

[–]doctorlw 8 points9 points  (3 children)

This is 100% right. I used to be huge into bodybuilding, you can actually have terrible form and have a great body. Body fat % is more important than form.

That said, still liked the original post.

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

Even Arnold cheated on form all the time. He talks about it in encyclopedia of modern bodybuilding. however I personally pay close attention to my form because I don't want to get injured, and also because I don't care what size weight I'm lifting, I only care about how im lifting it. (I focus on muscle engagement and DGAF about numbers).

[–]NatisLeson 1 point2 points  (0 children)

Indeed you should be very careful about your form, and you should watch your movements so that you don't get hurt. But please don't go into the trap of not increasing your lifts because you're never satisfied with the quality of your lift, I've been there, and found it to be a mental obstacle towards lifting heavier weights, but you'll need to continuously stress your body with heavier loads to make progress. Just my experience, hope you find this useful in your search for Gainz ™

[–]2niczar 25 points26 points  (144 children)

/r/keto all the way. Helped me as much as TRP.

[–]Kose2kose 17 points18 points  (15 children)

this. i see pro bodybuilders on youtube and some of them jerk the weight and do not practice good form at all. a lot of this is simply genetics and diet. Jersey shore guys' diets are not impeccable. they drink often and probably eat whatever. A bodybuilder's diet is a lot more strict so you can see the development in their physiques better because theyre more shredded and probably don't party any where near as much as Jersey Shore dudes. that and take way more steroids

And really, i know fat dudes that are charming as fuck and never worked out a day in their lives. I know skinny dudes that bag all the bitches and have never lifted a weight. It's all about personality and sharpening your charm and charisma. Lifting is cool and all, but i can't tell you how many dudes i know that thought lifting would be the answer and all that happened was they became a jacked insecure dude.

Focus on fixing the inside more than the outside. Although working on the outside can help you with the inside. And makes you feel better all around. I'm just saying, people try to equate gym = RP. and that's not true. a lot of BP men work out too.

[–]kellykebab 16 points17 points  (1 child)

The point is to dedicate oneself to the process of doing something that is challenging, both mentally and physically, which also produces masculinizing results (eg. strength, focus). Weightlifting is an excellent tool towards this end and is rightly promoted on TRP.

You're right that it is not a shortcut to 100% confidence. Nothing is. But it is a better tool than many others and is a great way to shock guys out of living in a virtual womb. The only recommendation I'd add to all the RP lifting advice is do cardio and play sports. Actually being in shape and socializing/competing are pretty crucial for producing healthy, happy men who are also strong as fuck.

But yes, if all you want to do is get laid, lifting is unnecessary.

[–]pedler 9 points10 points  (2 children)

The skinny or fat guys getting laid regularly are outliers. Lifting It's just one thing you need, like a job or a place to live, Its going to make things significantly easier. There's a certain threshold thats virtually impossible to break without being rich, having a lot of status,or being attractive.

[–]GunsGermsAndSteel 4 points5 points  (5 children)

And really, i know fat dudes that are charming as fuck and never worked out a day in their lives. I know skinny dudes that bag all the bitches and have never lifted a weight.

I don't lift to get attention from women anyway. I mean that's nice and all, but I lift for myself. I just enjoy it. Well, I don't usually enjoy the act of lifting itself, but I enjoy building discipline and self-reliance.

[–]ioncehadsexinapool 5 points6 points  (4 children)

For me I just feel a lot better when I lift. Versus being sedentary. Idk how people can be happy being sedentary. I need to move.

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

Exactly. I just lift until I feel good. Who cares what weight you are lifting? No one. But I care quite a bit about how I feel.

Lifting releases dopamine, Testosterone, etc. Paulie does it for the aesthetics but I do it for the chemical benefits. Aesthetic improvements are just the icing on the cake.

And by "cake" I mean "vigorous excercise."

[–]MoneyStatusLooks 1 points1 points [recovered]

Your making a few logical flaws in your argument. Just because you notice fatties/skinny guys spitting game and getting girls doesn't make having a great physique irrelevant.

The same goes for guys who have a superb physique and no game and stumble with girls.

The goal is to be balanced and bring the best you, that you can to the table.

[–]berryfarmer 5 points6 points  (0 children)

Proper nutrition is like politics, there's always an argument

[–]5 Endorsed ContributorStayinghereforreal 3 points4 points  (1 child)

And cheap roids; those guys are retaining water and bloating on their cycles.

[–][deleted] 78 points79 points  (164 children)

the numbers are just numbers.

no one fucks a guy because of 3 plates instead of 2. I'm 35 now, and I'm seeing those shoulder injuries from the gymbros, the posterior chain wreaking havok on the lower back. lifting smart is like brushing your teeth, you never know how bad you fucked up until the dentist is yanking them out, and by then its too late to fix it

you're on borrowed time working on the muscles you can see in the mirror. It's those ones behind it that do all the work.

Besides, most women grip the fuck out of your back when you're in bed anyways, and can only see your forearms when you're in clothes

[–]1RedPillJax 58 points59 points  (96 children)

Yup. I used to powerlift, and was on the way to developing a powerlifter's body.

Obviously this guy is huge and insanely strong, but along the way I realized that beyond a good level of functional strength, I didn't care about squatting three plates or benching 300. I wanted to look good, because that was what made me happy.

I dialed back weight and upped reps for more of a bodybuilding approach. I find it makes me a lot more confident to be smaller yet defined than powerlifter big.

Girls don't care how much you can lift. Girls care how much you look like you can lift.

(Note: Yes, some powerlifters have amazingly ripped, huge bodies. The majority I've encountered in real life are just very large, very strong humans. Bodybuilders tend to be weaker, but with fuller, more defined muscles. I'm also not running any hormones so there's that to consider too.)

[–][deleted] 20 points21 points  (8 children)

Keep in mind bodybuilders look like shit during their non-competition season too. If the power lifter guy leaned out for 3 months he'd look pretty fucking amazing.

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

Some bodybuilders look like shit others diet year round. Artemis Dolgan is lean year round and iv trained with him.

[–]Physio_Tool 4 points5 points  (4 children)

But being lean year around makes it difficult to prioritize protein synthesis if your just sitting at maintenance or even slightly above. You end up running your wheels into the ground. maybe 3lb lean mass gain a year. Versus bulking on a 500 cal surplus for 12-16 weeks and cutting down.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 17 points18 points  (0 children)

Yea but if you have already hit your goal bodyweight then its chill

[–][deleted] 11 points12 points  (6 children)

It's all about what you want, right?

I just like big enough when girls felt the need to grope you every now and again. Now? I like filling out a shirt, I already have a hard enough time getting suits to fit without a shit ton of tailoring, last thing I need is another .5in on my neck.

[–]Espada18 7 points8 points  (5 children)

Last thing I need is another .5in on my neck.

How did your neck increase in size?

[–][deleted] 11 points12 points  (4 children)

Same way everyones does.

food, exercise, and rest.

I know the greek ideal is the same size of neck, upper arm, and calf. Mine are

17.5 14 16.5.

and since getting back on the workout wagon, 16.5's are now too tight to get 2 fingers into. I blame squats and deadlifts.

the reason everyone talks about the heavy compound lifts with such reverence? Because they increase test production. It's an old saying, but "the best bicep exercise is squats."

[–]Liberdade7890 4 points5 points  (2 children)

feels, im 5'8 and have a 19 inch neck. Have to get shirts tailored.

[–]mcgruntman 2 points3 points  (0 children)

www.itailor.com Great for shirts. Not a shill, they're honestly great. Not tried any of their other products though.

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

You poor, brick of a man you. Jesus

[–]menial_optimist 11 points12 points  (1 child)

To me it's all about body fat %. Powerlifters have higher BF and it's clear from the thousands of videos and pics. Even the participants in the strongman competitions are all huge, bulky and higher BF. They use the BF to aid their muscles for increased strength. If they got down to a 10-12% BF range, they would look very muscular.

[–]10211799107 13 points14 points  (5 children)

Squatting 3 plates is really not a big deal actually. The problem with "light weight high reps" is big muscles like the quads require some decent weight in order to be stimulated. Squatting 5 sets for 8 reps with 200lbs and absolutely not the same as squatting 5 sets for 8 reps at 300lbs or 315lbs.

People get fat because they don't know how to count their calories then blame it on "powerlifting". I'm not saying this is what you're diong, just in general. There is no difference. You get some fat while getting strong enough on SS or TM. When you have the base strength you have enough strength to do 5x8 at a decent weight that will stimulate growth.

Yes girls don't give a shit what you lift, but why do you care? This is for you, the aesthetic body is a side effect.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 6 points7 points  (1 child)

Most bodybuilders I know squat moderate weight for them 315-405 and then do very high volume on leg machines multiple times a week.

[–]10211799107 5 points6 points  (0 children)

Exactly. If they can squat in that range then absolutely they're stimulating the quads. The key is, IMO, not to just do the light shit. Some good templates for Hypertrophy-focussed individuals from Feigenbaum still has you do heavy sets and like you said, some high volume lighter stuff after.

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

Not arguing with you - 3 plates was a poor example given the exercise I tied it to.

All I'm trying to get across is that different people will find different routines that work with their goals. For me, I care more about what I see in the mirror and how I feel vs the straight numbers when it comes to how much I can lift.

[–]PedroIsWatching 25 points26 points  (60 children)

This is why I can't stand the advice given out on the fitness subreddit. They blindly throw out powerlifting specific lifting and dietary advice for every scenario regardless of applicability - "do six months of Starting Strength and a round a GOMAD, u wont get fat i promise".

Reddit absolutely hates acknowledging that 99% of people asking for lifting advice just want to get in shape to look good for chicks. The people asking are also too timid to admit their real motivation for fear of getting flamed, and just quietly go along with the shitty powerlifting advice & wind up with a body to match.

The numbers on the bar don't fucking matter if you wind up looking like Kevin James to get there.

[–]malditoduende 39 points39 points [recovered]

Wrong. So much wrong. The number on the bar most definitely matter. Stick to two plates if it makes you happy but keep in mind that if you're not repping the shit out of those 225 you won't grow. If you don't want to lift heavier then the way to go is do more reps. But here's the irony: if you can do 225x20 that means you could easily add another plate. So why not do it and get even stronger and sexier? You won't get fat. The reason powerlidters are fat is because they don't give a single fuck about their bodyfat. You can however apply powerlifting or Olympic weightlifting to your training and remain lean while getting huge and strong. Trust me bro you won't ever regret getting stronger.

Also, new people should most definitely practice barbell training because it teaches you biomechanics which is ESSENTIAL to any kind of weight lifting. Also it builds a strong foundation and takes care of any muscle imbalances you might have.

Hell I've been lifting for 7 years now and most my training is barbell related. It's so much more efficient to do compound movements than isolation ones. Say for instance you are working legs why the hell jump around 4 different machines when you can just do 3 sets of squats and 1 set of dead lift? Boom. 30 mins you're done. It burns more calories too you know you work up a serious sweat when doing compounds. Same is true for pendlay rows I see people do all this different variations of row and I just don't get it. Lift a damn barbell and then do some pullups.

But whatever gets you to the gym man. If you enjoy isolation all the way then go for it just make sure nothing's being neglected. Oh and if the only reason you lift is for bitchds you'll quit soon. Bitches ain't motiviation enough.

All I'm saying is the advice given in those subs is legit. Compounds are indeed the most efficient workout.

[–][deleted] 13 points14 points  (18 children)

Agreed. I'd argue that powerlifting-style training is actually safer than bodybuilding-style training.

Compound movements allow you go heavier while avoiding tendinitis which often develops with heavy single-joint exercises. And progressively increasing weight is necessary to continue growing.

Compound exercises also work the entire body in a functional and balanced way. When doing bodybuilding-style training, you can develop muscular imbalances because your body is made to be functional, not "aesthetic." Imbalances can lead to bad posture or messed up biomechanics which can lead to injury when you DO need to perform.

I have nothing against using isolation movements conservatively to bring up body parts that need work (for example, if the limiting factor in your bench is your triceps, then tricep extensions can help). But working vanity muscles at the exclusion of your back, legs and core is just asking for injury in the long run.

In the end, it is possible to get the best of both worlds if you know what you're doing. But for most people, mastering the basics is necessary first.

Also, I thought it was commonly known that GOMAD is meant for skinny teenage males. Not anyone else.

[–]-rubashov 3 points4 points  (1 child)

There was a study done on strength theory recently which thoroughly disproved the myth of bodybuilders have high injury rates.

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

Exactly. Bodybuilding is incredibly safe if you do it right and focus on form and muscle engagement. I know a shitload of powerlifters who have gotten injured and comparatively few bodybuilders.

[–]-rubashov 1 point2 points  (3 children)

Here is the article I was referring to with injury rates. See the table at the start.

[–]iopq 5 points6 points  (10 children)

You will never fuck up your back doing leg curls and leg extensions. But you can easily injure it with squats and deadlifts.

[–]marplaneit 3 points4 points  (1 child)

Though I agree with you, and train the same way, a lot of people in the internet calling weak asses to other cause they can't squat 3 plates for reps. If you want to get strong fast you will be eating a LOT, and you will get fat or around 15-16%.

After doing this mistake, I prefer to be around 10%, look ten times better but also being weaker.

[–]Casanova-Quinn 2 points3 points  (0 children)

I agree that compounds are the way to go, especially if you're a beginner or natty. I only use isolations for muscles that don't directly get hit from compounds (like side delts or forearms).

[–]redestofthereds 2 points3 points  (4 children)

What are the negative side effects if all I do is deadlifts, squats, and bench presses and I'm doing them 5x5?

[–]malditoduende 3 points3 points [recovered]

You'll plateau soon. Your chest won't grow if your back isn't developed. Your bench will not go up if you don't also do overhead presses. You need strong shoulders for a strong bench and your pecs need room to grow (wider back). You'll create an imabalance in your delts if all you do with them is bench (you're only using the anterior).

Deads will not give you a wide back, it'll make it stronger and maybe thicker, mainly in the traps and lower back, but not much wider really (though your whole back is engaged and so are your legs and torso, it is mainly a hamstring, lower back and traps exercise). I'd recommend adding rows of your choice (pendlay, tbar, cable, whatever) and pullups (or pulldowns if you can't pullup yet) for your back and overhead presses for shoulders. Doing face pulls is a great idea as well. That posterior delt needs isolation. Also don't listen to the "you don't need to do abs" crew. Treat your abs like you do your biceps and pump them up twice a week.

Bicrp curls, not just for vanity, if you ever plateau on rows make your biceps stronger, you'll break right through the plateau. Also though isolation is not needed for them to activate, they most definitely need to be hit at least once a week if you are not only looking for functional strength but also aesthetics.

Same is true for triceps. Isolation will make them stronger and thus improve your bench. There's a reason we call it "assistance work"

[–]iopq 1 point2 points  (7 children)

You're doing 3 sets of squats and 1 set of deadlifts on the same day?

And then you say you lift heavy? I don't get the joke here. I didn't even lift heavy, but fuck doing anything after 3 sets of squats.

[–]10211799107 8 points9 points  (4 children)

If you just blindly follow some fuckhead on reddit's advice then you deserve to get fat. Christ nutrition is not that hard to understand. Does GOMAD work for a skinny 6' 140lbs guy? Ofcourse it does. Most of those guys would take being chubby over 140lbs any day. Normal people, just lift heavy shit to establish a base eating either normal or slightly above your daily expenditure number and there you go. Starting Strength works, but you don't need fucking GOMAD to do it. That's shitty on Rip's part.

If people don't believe you can be strong and big as hell with no hormones AND look good, the go have a look at Layne Norton. Or Olympic lifters in weight classes. They don't do anything special. It's all nutrition. You can have the best of best of both worlds, if you're not lazy with prepping your food.

[–]Rice_Fields 6 points6 points [recovered]

Eh, not sure Layne Norton and oly lifters are good examples of natural physiques

[–]10211799107 3 points4 points  (0 children)

Some truth to it yes for oly lifters. Layne however, and yes he could be fooling people, lifts in the IPF I think. I might wrong. It's a strict federation that tests for doping. Arguments could be made for working around it etc, but if you follow his work and such I'd err on the side of him being natty. He's not super coleman huge, but he is big for his height.

[–]throwaway-aa2 7 points8 points  (8 children)

I 100% disagree. Here's the thing: it's fucking EASY to just not eat. I'm doing that program and I have a much better defined body than in those pictures... but that's just because I laid off of the food. This is the grand exaggeration that people perpetrate:

In that picture is Zach Evitts (I don't know how you spell his name) but he got to a 3 plate squat (for multiple reps) in a span of less than 6 months. There is absolutely no way a newbie is going to make any significant progress in a 6 month span. We all know people who look absolutely ripped with fitted clothes but here are 2 points. One... of course the guy who is 135lbs and ripped looks somewhat impressive. You know what's even more impressive? The guy that weighs 185lbs with a similar body fat of the 135lbs guy. That's not up for debate... and the reality is, is that you're not going to get there by slow rolling as a newbie. I rocketed to 200lbs 2 months ago and I've relatively hung around that mark, and I'm starting to get the physique of the guys in the middle. KEEP IN MIND that those pictures of the guys in the middle are most of the time either Olympic Weight lifters, on steroids, or crossfitters who've been at it for a long time.

At the end of the day, it's about the end game. The goal is not to look like the 2nd guy (and SS would never advocate someone getting to that size), but to merely lift hard, recover, bulk and cut. Also.. we have to consider the fact that testosterone and growth hormone is produced when you do heavy squats which is what SS revolves around. So not only is it for physique... but for chemical "balance"?

I'm curious as to where the hate comes from honestly. It's most likely from people doing GOMAD while not actually doing the program and busting their asses off like I did. For a year's worth of work, I get plenty of stares just based on my upper body.

Back to the point: in the above picture... if Zach evvits just lost that body fat, he would probably be ahead of people who were at similar numbers as he was and just tried to do fly's or something, without any anabolic steroids.

[–]viowastaken 7 points7 points [recovered]

winner winner chicken dinner.

Compare how long it takes to gain 30lbs of muscle to how long it takes to lose 30 lbs of fat. Even a relatively lean individual can lose 30lbs of fat in three months or less, quite comfortably, if they know what they are doing.

Gaining 30 lbs of muscle could easily take three to five years(depending on your size of course), even if you're not an idiot in the gym

edit: I think heavy compound movement with good form and progression is the important thing, I don't particularly like SS. Gomad is also fucking stupid, there are plenty of better ways to get tons of calories without doing something as disgusting as that.

[–]throwaway-aa2 3 points4 points  (3 children)

Cool, it's nice to see people who agree with that.

What would be the different between heavy compound movement and SS? SS really is just a training template based around that. Really what it comes down to, is Starting Strength is the premiere programming (and know how of the lifts) for newbies, in the sense that they have documented success in raising absolute beginners to monstrous numbers fairly PREDICTABLY (big emphasis on that word). People often give a lot of other suggestions but really none has gotten newbies to an intermediate / advanced level as predictably as Starting Strength... You of course have Strong Lifts which isn't as effective... and you have some other methods which are "decent" once a lifter has achieved 2 plate bench / 3 plate squat / 4 plate deadlift.

As for the GOMAD thing... you have to understand that it's meant for hard gainers... you know them... the people that eat but can't get their weight up... or the people that don't have the time or the money to eat regular foods to effectively bulk. Milk worked wonders for me. Also people have to understand: it doesn't have to be a gallon. It'll help if you're paper thin... but many times I just did half a gallon... or maybe a quarter of a gallon... or just 2 glasses. GOMAD is effective if you remember the one huge problem of newbies: not eating enough.

Now that being said... you WILL get the occasional newbie who takes it too far. Rip actually has an article where he goes over the idea amount of body fat (not ever exceeding 20%) and basically the sweet spot is just within the double digits (like 15). But yeah you will get the newbie who is eating a lot, doing GOMAD, and not pushing himself in the gym... so after 5 months he's still squatting 235 but he's put on a lot of pounds... and it's like OF COURSE THAT HAPPENED! But for the newbies who follow the training... are putting on enough weight on their lifts and pushing themselves... and are paper thin... GOMAD helps. GOMAD helped me until I started to do half GOMAD. I no longer need to do it, but this idea of newbies almost perpetually undereating (which will get them nowhere) is where GOMAD was born from.

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

genetics plays a role, but not like how others think it does.

BBC has a documentary. hard gainers, to see what would happen after 10k calorie days.

some physically couldn't eat that much without getting sick. some gained weight. the asian guy just gained muscle.

some people just have a biological trigger to stop eating, some don't. it's those variances that most 'diets' hope to address.

if you have a hard time putting down the fork, high satiety foods will be more helpful. people who can't eat too much without getting sick? caloric dense foods.

it's all about the best diet being one that you can stick to

[–]Al-Shakir 1 point2 points  (0 children)

The problem with that BBC documentary test is that they didn't monitor the activity of those people.

They weren't supposed to do any significant exercise during the test. But they had no way of monitoring whether they stuck to the commitment. I personally believe that that Asian guy was hitting the gym like crazy during the test and simply lied.

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

Because you need to establish a base of strength before you start doing bodybuilding movements. A beginner just doesn't have the mind muscle connection to do certain movements properly.

[–]Cypher211 2 points3 points  (2 children)

Putting aside form for a moment if we're talking aesthetics as a priority is there a particular routine you would recommend? I'm currently following the Greyskull LP 2 routine with added arm exercises (which is pretty basic) and I've been thinking of changing it up slightly by following Phraks Greyskull LP Variant.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 2 points3 points  (1 child)

It depends on your body. Skype me or just post pics and I'll recommend exercises for your imbalances. But its most likely the ones in my post.

[–]Cypher211 1 point2 points  (0 children)

Ok mate cheers I'll probably post pics when I get back home tomorrow then

[–]michael_wilkins 1 point2 points  (0 children)

I've never understood Gomad as a recommendation. "Gomad" is mentioned probably twice in the 700 pages in SS and only as a "fuck it" approach to weight gain.

It's weird that everyone is fixated on it.

Rip spends more time ripping on people for using gloves then on Gomad.

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

to be fair, they are helpful, but only for you.

I wonder if just having arbitrary numbers on them wouldn't be better for guys. Hard to brag about a relative number on their bench, but still easy to measure progress

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 6 points7 points  (34 children)

If you're having shoulder discomfort my recommendation is to buy a theracane and do trigger point therapy to release stifnness in the trap so that the shoulder can fall back into proper alignment.

[–][deleted] 3 points4 points  (31 children)

Not me. I've always been more focused on injury prevention than more gains. Everything took longer because of it

Still managed to hit 195 at 5"9, just took longer. Just seeing shoulder surgeries and ACL tears around me more now.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 10 points11 points  (28 children)

Talking with the men over 40 and hearing about all of their shoulder surgeries is great motivation to do your shit right. In fact shoulders grow better from high volume low weight isolation movements than from heavy pressing. Heavy pressing can and will fuck up your shit.

[–][deleted] 6 points7 points  (1 child)

Are you saying Mark Rippetoe lied to me?

[–]flyercomet 2 points3 points  (0 children)

Good to know. I spin fire as a hobby and picked up new wicks that are about 8 times as massive as what I started with for bigger fire and to get some exercise from the activity. After some initial practice I had some shoulder pain so I started focusing on high volume low weight exercises. So far so good. The pain was good pain, not injury pain. It's important to tell the difference.

[–]THEEGOANDITSOWN 2 points2 points [recovered]

I'm just getting into lifting. Is there any comprehensive guide on how to do it properly without injury? I see conflicting advice everywhere.

[–]GunsGermsAndSteel 2 points3 points  (0 children)

Get used to that... all I can say is if it feels wrong, don't do it.

Don't be afraid to stop.

[–]10211799107 0 points1 point  (11 children)

Good article. I agree on some points. But if you know how to press properly you won't fuck up anything. There are a ton of muscles in and around your shoulders. Do you isolate each and every one of them? Best way to make the whole shoulder and muscles around it strong is to work ALL of them together, like a system. You won't get imbalances if you press correctly. Some people though, DO NOT know how to press so they'll spew the shit about "isolation" is better than heavy compound presses. We have different opinions. If you know the anatomy of the shoulder and how the press works, you'll be fine.

[–]throwaway-aa2 0 points1 point  (4 children)

How so? Obviously that conflicts with SS knowledge but you have to flesh that out. Heavy pressing with strict form, or with perfect form? Or is that just in your own experience? Just curious.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 1 point2 points  (3 children)

In SS you press once per week. I'm 212 pounds at Six feet. My shoulders need far more stimulus to grow at this point. So yes I do heavy pressing but my bread and butter is lateral raises.

[–]SilkTouchm 0 points1 point  (0 children)

How much weight is "heavy pressing"?

[–]real-boethius 0 points1 point  (0 children)

True - I had a very near miss from this. Backed off just in time. At these ages cut reps and up weights very gradually and cautiously.

The most important things by a mile are to keep showing up at the gym and to adapt your approach if it is not working.

[–]destraht 0 points1 point  (1 child)

And you were down voted because you didn't say it was all about being monstrously huge.

[–]FinallyRed 0 points1 point  (1 child)

I bought the trigger point therapy workbook which has been great for finding the trigger points related to the pains of a given body region but I've never found any specific actionable advice. When do you personally work those trigger points (before workout, after, or at another time of the day entirely)? Do you massage a number of them consistently to prevent problems or only after you start to have pains?

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

I only use it when my shit is beyond fucked up.

[–]viowastaken 2 points2 points [recovered]

Of course proper form is alpha omega, but I wholeheartedly disagree with this statement: "the numbers are just numbers."

Here is an ultimate truth that I challenge anyone to dispute: For the non drug enhanced lifter, there is no more accurate measure of muscle mass than strength gained in heavy compound movements (assuming good form OF COURSE).

Anyone who is huge and isn't on gear, is also going to be strong AF. If you add weight to your lifts, you added muscle to your body. Neurological adaptations only make a difference in brief moments of either newbie gains or periodization changes, but adding 10kg to any one of your lifts, you can safely assume that you got more muscle.

Lastly, some of the imbalances described in the OP are not necessarily due to shitty training. It's a well known fact that genetically, people have different insertions for muscles. Biceps, chest muscle shape, lat length, calves, and a few other things, seem to be greatly influenced by genetics.

[–]BaconEggsAndSleaze 7 points7 points [recovered]

no one fucks a guy because of 3 plates instead of 2

You sure as shit earn respect, though.

Girls don't care how much you lift, period.

They just want the body that all that hard work earned.

[–][deleted] 13 points14 points  (21 children)

You sure as shit earn respect, though.

From who? The kind of guy who doesn't want to put in the work and live vacariously through you? The kind of gym gorilla who uses you to validate their life?

I am my own judge. If I want a mans respect, it's in a guy who has what I want, not in orbiters.

And girls just use it as signalling. this man has healthy genes, can protect me from a tiger, and will most likely be healthy enough to protect any babies I have.

They don't have an arbitrary love for abs, or hard work, just whats in it for them. And they should, if all the rants in here are any indication, it makes guys assume women are completely useless... why would you expect it any other way?

[–]BaconEggsAndSleaze 5 points5 points [recovered]

From anyone who lifts weights regularly?

Working out and fitness is a big part of my life (and really, most RP'ers... supposedly)

It has nothing to do with girls.

Honestly, your comment sounds like this: "I could make $500k a year, but I make $100k and thats perfectly fine with me, i don't need that extra money!"

If thats what makes YOU happy, cheers bud.

[–]PeanutFlavor 8 points9 points  (13 children)

think of it this way:

Sure you could make $500k/year and be miserable doing some shit you don't really care about working for someone else or you can make $100k and wake up every morning LOVING what you're doing...running your own business and calling all the shots.

[–]malditoduende 6 points6 points [recovered]

So basically what you're saying is the reason you don't lift heavier is because you are mediocre. Because, you see, unlike your parable, lifting heavier weight will be harder but not forever, eventually your body gets used to it. So the pain is only temporary. You're basically letting adversity get the best of you. If you were talking about how reaching pro status is a waste of time for you I'd understand but you are literally talking about being mediocre in your training. Every healthy male can get to at least 4 plates squat and eventually the 4 plates feel like how 2 used to and now you're warming up with 2 plates instead of 1. How is this improvement negative again?

[–]PeanutFlavor 5 points6 points  (2 children)

Not all of us want to be "pro". I think all of that is a fallacy of TRP. I dunno about the rest of you guys, but I actually am happy with my body. My main goals at the moment center around increased flexibility, keeping my diet steady, functional strength, and heart health. I'm not looking to be some big jacked up body builder. Don't need to be one to get what I want out of life or attract attention from the opposite sex. Never have fwiw

[–]malditoduende 3 points3 points [recovered]

Did you just read what I typed? Cuz I said I understand not wanting to be a pro but settling for a 225 squat is going in the total opposite direction.

[–]blacwidonsfw 0 points1 point  (6 children)

Every man can get to 4 plate squat. I hope that's true for me. I can barely do 225

[–]malditoduende 1 points1 points [recovered]

You can. It takes time Just add 10 pounds to your lifts once a month. In a year you'll lift 120lbs more. If you are not breaking PRs monthly you need to eat more.

[–]blacwidonsfw 0 points1 point  (4 children)

Eating is def holding me back but I'm getting better. My squats just kind of suck. I can deadlift 4 plates 1rm and bench as much as I squat. So sad

[–]malditoduende 1 points1 points [recovered]

Then your problem is form. It makes no sense your dead is almost twice as strong. Record yourself

[–]Pancakes1 0 points1 point  (1 child)

Learn to stretch your legs every day. If you can l400lbs deadlift, the strength is there but you seem lack flexibility

[–][deleted] 3 points4 points  (0 children)

Glad I wasn't fumblefucking my reasoning.

[–]Dishmayhem 3 points4 points  (1 child)

$500,000 = $240 / hr, = $4 per minute. I think I could do almost any job making $4 a minute... $1 every 15 seconds. Just watch the clock. "Ding! just earned another dollar"

[–]suuupreddit 2 points3 points  (0 children)

That assumes a 40 hour work week, few jobs that pay like that are under 60.

[–][deleted] 2 points3 points  (3 children)

not really. I lift for me.

When I used to do BJJ, or any male activity like working out, I find that just doing what you do with some skill and passion tended to attract weaker men to orbit and live vicariously through you.

The kind of men I value the respect of, usually don't give two shits about patting me on the back for working out. because it's something you're just supposed to be doing, why get an attaboy for doing what you're supposed to do?

If you want to take your analogy and roll with it. if I have to work twice as hard for 10% more muscle, what opportunity have I missed to get there? could I have used that time to double my salary? It's all about the opportunity cost. Though it sounds great to be able to say 110%, the best and nothing less, I'm a realist. I can spend all day at the gym, T injections, eat perfectly, and be fucking 100%, or I can do the 90%, and take the rest of my effort into development elsewhere. It's not a 100k vs 500k like you say, it's 100k and other goals vs 110k and singular focus. great if in the olympics, not so much elsewhere...

As for girls, they just like what it signals, I wouldn't presume it's not a pleasant side effect of it, and them not caring what it took to get there is a given

[–][deleted] 11 points12 points  (0 children)

I found the photos to be very beneficial as a point of reference to the muscle imbalances, especially the under developed back. Good shit GLO keep it up.

[–]anymouse22334455 20 points20 points [recovered]

I was thinking about a key tenet of RP; the advice given in most posts is this "lift". Great advice but to our new users the gym is a foreign destination most have never been to and cannot speak the language. This has caused many a male to avoid the gym out of intimidation on their journey to manhood. I think trp as a community should focus a sidebar segment on lifting 101. I'm sure the community has plenty of certified trainers here and gym vets that can give people baseline knowledge and produce pre-written easy to follow plans that give our non lifting members a roadmap and translation guide for the gym so they can confidently engage that environment and physically start to imrove themselves. Great post though explaining the difference between vanity muscle lifting and actual full body improvement lifting.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 23 points24 points  (1 child)

Starting Strength is a great resource for beginers in terms of programming and nutrition.

Strong Curves is a great book on getting women's butts bigger and can earn you thousands of dollars if you train housewives.

High Power Plyometrics is another great book for personal trainers looking to keep their clients excited.

William llewellyns Anabolics 9th is a great book for aspiring pharmacists

[–]Kalidane 4 points5 points  (0 children)

There are plenty of certified trainers who will send you straight to Snap City. It's a lousy place.

Writing a Lifting 101 is likely a pretty big project (how specific/detailed?).

GLO has a good writing style and domain expertise. Whaddaya reckon GLO?

[–]Rasalom72 2 points3 points  (1 child)

But another tenet of RP is "take care of your shit", and learning about proper nutrition, lifting technique, etc falls under that.

Now lots of people have mentioned various work out programs (SS, SL 5x5, Etc) and subs (fitness) so there is no lack of resources for new guys to go to in order to find the info they need.

[–][deleted] 3 points4 points  (0 children)

I was going to say - a "how to lift" section starts to get away from what this sub is about. Also - if you need to be spoonfed info you can just Google, you've got bigger problems.

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

Why write that when there already exists a subreddit dedicated to that?

Feature creep. TRP is for TRP.

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

I completely disagree with that.

By adding content to the fitness section here we can attract more people, and to quote /u/Rasalom72 :

But another tenet of RP is "take care of your shit", and learning about proper nutrition, lifting technique, etc falls under that.

[–]Uptonogood 0 points1 point  (2 children)

A base TRP guide for lifting would really be an useful addition to the community. The problem is who is gonna have the patience to write that?

I think that, if in any way TRP ends up becoming an identity. The core tenet that separates a "TRP man" from the others is lifting.

You can't really say you swallowed the pill until you at least make an effort to lift and make changes to yourself. That is what always separated TRP from the rest of the self help circlejerk.

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

it's been written hundreds of times already, all over the internet.

Just about anything you do at first will get great gains. Go lift, make mistakes, learn from them.

[–]EdmondDaunts 6 points7 points  (0 children)

You could also go read "Fuckarounditis" by Martin Berkhan

[–][deleted] 17 points18 points  (12 children)

Dont confuse the hilarity in this post with the important message that lifting PROPERLY is as important as anything else.

Hire a trainer and learn to do the squats and deadlifts you likely do wrong.

And wear a heart monitor so you know when rest time is over

[–]Disaster532385 9 points10 points  (3 children)

Most trainers are just as clueless about proper form as the average gymgoer.

[–]darklyblues 2 points3 points  (0 children)

In my case, I figured I only needed 1-3 sessions to learn correct form. So I was able to justify spending $100 per session for a legitimate weight-lifting pro to give me a proper lesson.

Once im finished with this beginner routine i'll likely go back and get another session to teach me the next lot of exercises.

[–]DannyDemotta 2 points3 points  (0 children)

Too true. Many of them get their Cert just to have it, not to actually learn anything or change their ways. They'll still repeat bullshit about not squatting parallel, OHP'ing below chin-level, etc urban legend bullshit.

[–]flyercomet 4 points5 points  (2 children)

Interesting idea. What BPM is expected after a set? How much should it drop before the next set?

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

Depends if the set was standing, sitting, or lying down.

This is best answered by a pro. I know my own heart rate to stop and go, but yours should be different

[–]PotatosAreDelicious 0 points1 point  (3 children)

What do you use for a heart rate monitor?

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

Cheap shit, I think cost me 30 bux

Ill use when I run too..will do 45 mins with sprints that get up to 165 and then I back off to 140....rinse repeat rinse repeat

[–]PotatosAreDelicious 0 points1 point  (1 child)

Just one of those watch things?

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

Y. And a band around chest

[–]StoicBeard 4 points5 points  (4 children)

I enjoyed this post, form is everything.

[–][deleted] 28 points29 points  (3 children)

When I first started lifting, the first thing my friend said to me was that there was no way in hell that I was gonna impress anybody at all no matter what I did, so I might as well just have good form. It was some of the best advice I ever got.

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

big dudes are too busy looking at themselves in the mirror. fat dudes are too woried about others looking at them

no one could give two shits about what you're doing, they are lost in their own heads,agreed!

[–][deleted] 5 points6 points  (0 children)

Good to know about the face pulls. I've got forward rotated shoulders from a lifetime of pushups and bench press without knowing what to do to strengthen opposing muscles.

Also, Arnold on the lat pulldown machine is full-on beastmode.

[–]174pounder 5 points6 points  (1 child)

Just got out of a skype with GLO.

He solved my gym problems, my women problems, my financial problems, and my political run for Senate.

He told my girlfriend what sheets to buy and got me 20% off on my next Amazon purchase. Now all my bookmarks are organized by frequency of use and my orgasms last twice as long.

My cat now fetches and my dog will never die. My children will be savants in fields of study that they themselves will invent - bringing about a Nirvana upon the lands, cleansing humanity of malice and want.

[–]Keninishna 3 points4 points  (1 child)

How much gay lube oil should I inject a week? 1g a week ok? or is that too little?

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 3 points4 points  (0 children)

Depends on the lube oil. 3CCs Boston Loyd

[–][deleted] 2 points3 points  (14 children)

That comparison in chest workouts is not really appropriate though. Arnold is doing flyes while Mike is doing a straight up press. I personally go deeper on the press, but when you look at Arnold on the barbell flat press, he's only doing the lower half of the press until that last couple reps. What's going on there?

[–]blacwidonsfw 1 point2 points  (1 child)

He's doing trying to keep the tension on the muscles and then the last few reps he can't hold the tension so switches to full range for the last two. This was likely one of his last sets so he is just trying to fail the muscle rather than get the range of motion

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

Ok, that's what I suspected. I sometimes do this but backwards. Full range until my triceps give out, then just the lower part of the lift for a few reps.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 2 points3 points  (10 children)

Arnold is pumping for reps. The goal is to flood the chest with blood and stretch the fascia. You need to go deep on flies and press. I can fucking guarentee you that Mike the Situation doesn't go deep on flies by looking at his chest.

If you get anything from all of this is go deep on flies you will have a bigger chest in a month. I guarentee it.

[–]rpscrote 0 points1 point  (0 children)

I think the focus was for the incline press part of both videos, but I could be wrong

[–]Elfclan30 2 points3 points  (0 children)

wow thank you very much I was actually worried about this because I was not sure what was the TRP goal, I even asked on the askTPR. Thank you for clarify that we want an aesthetic body instead of the JS one.

[–]RedDeadlift 2 points3 points  (1 child)

This is excellent advice GLO. I just spent the past hour clicking through all the links and watching videos. While I'm not as bad as the Jersey Shore bros (deadlift and squat are my favorite workouts), I've noted several areas that I need to improve, like working the rear deltoids more.

I also just realized not only have I been doing dumbbell rows incorrectly, but I haven't been using the right grip for back exercises in general.

Time to check the ego, drop the weight, and focus on form.


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

I was doing the bent over row wrong for years. I had a narrow back. Everything changed once I mastered the angle, pulled the dumbell to my hip with my back instead of bicep and squeezed. My last have grown a lot this year just from that

[–]mrpCamper 2 points3 points  (0 children)

This was probably the best thing I've read in this sub. Great fucking job. You've honestly answered some questions I've had but haven't been able to put into words. thanks man.

[–]i_raid_planets 2 points3 points  (1 child)

Hey /u/GayLubeOil, have you thought about writing a strength/hypertrophy routine for intermediate lifters? It's not so much that nothing suitable already exists but it would be a solid move for exposure. I see routines such as Candito's argued and compared across the corners of the lifting internet - there are receptive ears outside your main audience who are waiting to be tuned in.

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

Yea this is definitely something to consider

[–]Endorsed Contributorredpillbanana 6 points7 points  (6 children)

Great analysis, I really enjoyed it.

However, comparing the Jersey Shore guys to Arnold, Lu Xiaojun, and even Jeff Seid - it's just unfair, man, like sending Dave Futrelle to go fight Mike Tyson.

[–]keytoimmortality 6 points7 points  (5 children)

Exactly. You can't compare two physiques and say "this guy does this and this guy doesn't, and that's why they look different". Yes, that may play a part but there's so many other factors that come into what shapes their body, genetics and diet being a couple important ones.

Just look at Pauly D's chest and the huge fucking cavern between each of his pecs. Do you think doing 'deep flies' like Arnold used to do is going to change this? Or make his chest look anything remotely like Arnold's? -- absolutely fucking not.

A little disappointed by the content of this post to be honest, I usually love GLO's contributions

[–]J_AsapGem 5 points6 points  (0 children)

lol GLO has the best one of the best personalities on this reddit

[–]Alanranks7 4 points5 points  (2 children)

The jersey shore body seems like one that has stemmed from a good amount of weight lifting, little to no cardio, and a stupendously high calorie diet.

To avoid this just have a low in carbs and fat and include cardio. I think GLO may have stated the exercise necessary but not the nutrition.

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

I'm saving that from another post. I think all of them eat a lot of pizza kind of like the Ninja turtles.

[–]Squeezymypenisy 1 point2 points  (3 children)

I figured their abs never showed due to all the beer and liquor they consumed. Maybe even going for the thug prison body so legs were out of the question.

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 4 points5 points  (2 children)

Also Ronnie who probably partook in AAS had a high sodium diet and probably didn't take arimadex to combat the high estrogen from all that extra testosterone aromatizing.

[–][deleted] 6 points7 points  (1 child)

When I was explaining my use to my fiancee, I was showing her examples that we'd see in the public and in the gym of those that were on AAS. She couldn't believe that half of them looked like shit.

The simple truth is that most people don't know how to use correctly, they just think they need to.

[–]LosingMoneyAllDay 1 point2 points  (1 child)

Thank you GLO! I was considering PMing you about a Skype session to talk about my suboptimal gains and shoulder pain. This entire post covers everything. You are the real deal!

[–]Appleseed12333 1 point2 points  (0 children)

Great article. Looking forward to lifting properly after my new barbell/bumpers comes in today

[–]TRP_Lee_zard 1 point2 points  (2 children)

Lol, the dude on the dumbbell pullover photo has sandals :D

Anyways, great read - will try it on Friday!

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

I think it's from the 80's

[–]Dustin_Bromain 1 point2 points  (3 children)

Hey GLO, how does one get a Skype Fitness Consultation with you?

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 17 points18 points  (2 children)

Here's how the process works you PM me your user name than I PM you mine. Then you add me. A week later I Skype you. You get super excited. You see a muscular Russian man eating chicken spinach and rice.

Then you tell me that your a white collage kid whose about 150 pounds at 6ft and want to gain lean muscle and be 175. After that I tell you to eat more and you write down my recepies for Vegetable Frittata, Tendori Chicken and some other stuff. If your fat I guilt you into not drinking soda.If your a third worlder I tell you about America and you tell me about Jamaca or Egypt. Thats basically how it works.

[–]Dustin_Bromain 1 point2 points  (0 children)

Shit. That's pretty accurate. You're definitely a man who knows his audience.

[–]sterlinghtsmi 1 point2 points  (0 children)

Who the fuck said the Situation is a joke around here!?!? Why I'll have you know he gave me the best blowjob one can get inside a men's stall!!!

[–][deleted] 2 points2 points

[permanently deleted]

[–]MCgrandRoyal 1 point2 points  (3 children)

Mike "The Situation's" body doesn't need any "fixing" unless you are striving to be a pro bodybuilder. Looks like he's close to 200 lbs sub 10% bodyfat and has done more with his physique than anyone on this site. Ron was inconsistent, but when he was on, he was ON.

[–]iliketreeslikereally 1 point2 points  (0 children)

Did you make this whole post just for the rhymes at the end?

[–]thenemaxofredpill 2 points3 points  (6 children)

Can validate this post. I neglected my rear delts for quite a while. One day, I felt a sharp pain when benching and then couldn't even do a pushup for about 3 months. Now, I have given up my ego and do those stupid ass face pulls. Life most important things are the things that nobody wants to do.

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

Yeah part of the problem for people that keeps them from being willing to work small muscle groups is they don't feel good. You don't activate as much muscle so it doesn't give the same endorphin rush. I like to save small muscle exercises for near the end of my workouts so that I'm not as likely to load up excess weight or cheat with larger body motions trying to feel something. I know myself well enough to know that if I tire myself out with cardio and big weights first, I'll do a better job on the little finnicky shit.

[–]rpscrote 0 points1 point  (2 children)

same here. I didnt neglect back or rear delt, I just found out I have apparently been doing face pulls wrong for years so all that work I thought was prehabing me against shoulder injury was useless, and my shoulder got injured.

90% of people doing face pulls do them wrong. The video GLO posted above has the correct form. Wish I would have known 2 years ago

[–]2IVIaskerade 3 points4 points  (5 children)

How to get the proper aesthetic body:

  • Good nutrition. A properly fed body is a healthy body. A healthy body is one that can be sculpted into an adonis.

  • Proper form. Properly engaging your muscles ensures they get the correct workout.

  • The correct exercises. Form is good, but if you're lifting 20lbs you'll never get anywhere.

  • Steroids. You want to play at the top, you do what it takes to get there.

  • Enough sleep. Sleep is essential for revitalising yourself and consolidating progress.

  • Lots of sex - that is why you were doing it, after all.

[–][deleted] 5 points6 points  (3 children)

I like how you sneaked steroids in the middle.

[–]1aguy01 1 point2 points  (0 children)

The correct exercises. Form is good, but if you're lifting 20lbs you'll never get anywhere.

Tons of competition bodybuilders use very light weights on isolation exercises and focus on pump and contraction of the muscles.

[–]tlk6357 1 point2 points  (1 child)

Also, don't forget to do legs :)

[–]ForYourSorrows 3 points4 points  (3 children)

Jesus Christ. Everyone who posts in this thread should be required to attach a shirtless mirror selfie. So much broscience horseshit being spewed by fatasses and neck beards. Probably a few hungry skeletons in here too. All giving shit advice you read on a single Internet article on yahoo news.

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

How about a sexy workout vine?

[–]ForYourSorrows 2 points3 points  (0 children)

OP was fine. It's the comments that are retarded

[–]bragason 2 points3 points  (1 child)

This really reads like a sub-par T-nation article. It's a list of points that are not elaborated on enough to be of any value except to rank beginners, but with a fun theme.

This is just here so you could have a blast making fun of the Jersey Shore cast isn't it?

[–]Senior Contributor: "The Court Jester"GayLubeOil[S] 8 points9 points  (0 children)

If you want more technical nformation watch the videos I linked. The idea is to get people motivated to improve and provide resources not spend 7 hours writing a kinesiology article.

[–]HearTheRaven 0 points1 point  (3 children)

Semi-related question:

Bold and Determined recently had a glowing review of Ostarine, basically it's supposed to give you most of the benefits of a steroid without actually being a steroid (and all the negative side effects that come with)

Question is, do you have any experience with this? Thinking about getting some, but a second opinion is always good.

[–]Professor_Red 2 points3 points  (0 children)

I'd do your research, because Victor owns(or is partnering with) that 'supplement' company, so of course he is going to give a good review, he has money on it.

Do your own research and see if it checks out as well as he reports.

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

Iv never tried it. But I can tell you point blank that it will half your good cholesterol values in three days.

[–]JimiJons 0 points1 point  (0 children)

Work that back to get the hoes in the sack.

[–]AzureCuzYeah 0 points1 point  (0 children)

I am so used quitting the gym that I never get this far. Good information to know though

[–]throwawaymrp1 0 points1 point  (1 child)

How much should I aim to be benching / squatting / deadlifting as a 5ft 7 guy? Im 88 kg ish at the moment

[–]Doctor_Mayhem 0 points1 point  (0 children)

Holy shit! I been doing side laterals wrong this whole time! Now I need facepulls.

load more comments (44 replies)