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First, thank your father profusely for being awesome. Second, don't abuse his generosity by ordering the entire Rogue catalog - start with the bare essentials for full body strength.
1) A power cage so you can squat and bench safely by yourself.
2) A flat bench
3) An bar for powerlifting
4) Plates - 4x45, 2x25, 4x10, 2x5, 2x2.5.
5) A copy of Starting Strength.
Get the book immediately and actually READ it. All of it. You can do this while working on finding the gym equipment. As far as the exact pieces of equipment, just remember that it didn't have to be "the best", just better than you are right now.
Continue to ask questions and do your own research. Good luck!
I tried various medications for a while and all of them would work for a little while and then stop as I got used to them.
What I have found to be more effective for me is meditation and weight lifting. I don't frequent this sub so not sure what the general opinion of them is here.
But my experience has been that just trying to concentrate on my breathing and sitting still really helps me practice self-control and helps teach me to focus. There's tons of different ways to meditate so if yo are interested just experiment around and see if any work for you. I don't find it relaxing but doing it ever week or so seems to help me focus.
The other thing that has helped me is barbell weight training which was a surprise. But learning how to control your muscles very precisely helps develop the nervous system. And doing things like squats with correct form requires a surprisingly amount of focus. It requires that you focus on most of your muscle groups at once and keep everything in the right position. If you have an interest in this I recommend the book Starting Strength to learn the basics.
I've never thought any gizmo has helped me lose weight.
See if you can find a good book on exercise or nutrition, but I'd suggest this although it is out of your price range by $10. Maybe find a used copy somewhere.
Not going to recount all the advice here, and it all seems good. Just wanted to pass this on. Buy this book, it's a great resource for the basics of weight training.
FUCK COUNTING CALORIES.
r/keto. Do it. Lost 15lbs in 5 weeks doing that and lifting. 250-235.
You never have to count calories.
Current 3 favorite meals:
Carbs are bad. Fat is good!
Check this book out. I think /r/fitness has a lot of good things to say about this program as well. Just 3 compound exercises so it doesn't take a lot of time. I just started it.
> Do you (or anyone) know where I could find quality information of that type (the more detailed and accurate, the better) ?
Behold the 8000 MMR Guidebook for Fitness.
tl;dr Learn to squat.
Weightlifting is a great safe way to get exercise, especially to set good foundations. Starting Strength, as the title implies, is a good book to start with. It can be a bit technical, but it's nice to learn how your body works so you can make it stronger and lessen the probability of getting injured.
It can take a while for the positive physiologic / psycological effects of exercise to occur I think. For me it's when I'm no longer concentrating on what I'm learning and just lose myself in it. Once I get in the groove of things it's a nice way to escape the world and it acts as a stress relieve.
As I understand you don't have to avoid all salts, and the amount that people need vary greatly. The main thing I think is if there are indicators it's hurting you, like high blood pressure. If you're eating unpackaged foods you won't get much salt and can add some. However many preserved foods (canned, frozen, etc) already come with enough salt nutritionally.
You can also keep your cholesterol low without being vegan. If you have other reasons it's fine to be vegan, just a bit more restricting in food choices. Lean meats like fish and chicken breast are fine. Salmon has "good fat". Olive oil isn't bad for you and with some salt may get a flavor that you like back. It will have calories to watch our for, but it's pretty flavorful and could help as you get towards maintenance level calories.
This is a program that is commonly talked about on here, and mentioned in the FAQ/Wiki/Sidebar.
It talks about the warmup sets directly in the program. it says to do them in addition to your working sets (3x5). Read the whole thing.
It also talks about progression in the program.
If you're a complete newbie, I'd really recommend reading the FAQ/Wiki and getting the book for this program if you're gonna follow it:
// , My knees have finally stopped clicking, as of a few days ago.
Bulgarian split squats and step ups may finally have me ready to try Starting Strength Squats with real weight again.
The most important gym equipment is between your ears.
Edit: Your muscle is the natural predator of your fat. Muscle will destroy fat's ability to attack your mind.
If you just try to lose weight now without also lifting, you will lose muscle and it is going to be that much harder to gain muscle later on. Plus the more muscle you the more calories you will burn. Forget the treadmill and hit the free weights.
There are a lot of good programs and tutorials to help you out and everyone has their own preference.
I started with Starting Strength by Mark Rippetoe (it's expensive new, find a used copy). Don't just follow the program, read the actual book itself. It goes in depth into every lift, what it's doing for you, etc. There are other programs based off this one, but copying the program without reading the reasoning behind it isn't useful for a beginner.
Others will have their own recommendations but starting strength did wonders for me and my buddy who got me into lifting, after a while you'll understand what you're doing and be able to switch things up.
You can download the kindle version to your PC to get it cheap, or find a used version or PDF if you have no moral qualms about it.
i used to squat and deadlift on a smith machine...at planet fitness...BUT i've changed!! i'm now reading this book and i curse smith machines now! all hail broscience! please don't hurt me
In other news i'm happy my deadlift max is 270 though =D (not on a smith machine)
Saw that someone else commented this, but I want to second that Starting Strength by Mark Rippetoe is the way to go. A lot of people, trainers included are going to tell you a lot different things, and its hard to filter through all the bullshit. This book will teach you the fundamental principles behind simple, basic exercises, and rippetoe's methods are universally respected. If someone tells you this book/program isn't good, they are an idiot. If you have any questions or anything about it, or working out in general, happy to help.
No worries man, everyone starts somewhere. I was a swimmer, when I started lifting everything was outta whack for me too. I recommend reading Starting Strength if you're looking for info on muscle groups, proper exercise motions and stuff!
Because you are not eating and don't know what you are doing.
My estimation is that you are still untrained, so stop what you are doing and start with a novice program aka Starting Strength and eat above your TDEE. Once you have have hit a plateau then you can try a more advanced program.
Take the time and read this book [link]
If you don't mind reading a few hundred pages, I wish I'd read Starting Strength when I was about 16 rather than when I was 34. Don't treat it like the gospel, it's very power-lifter centric (which is great if you want to be a powerlifter or football lineman; not so much if you just want to be strong, fit and look good at the beach without a huge belly). But the general overview of the major lifts, the biomechanics involved with them, and why they're important, along with discussions of equipment etc, is really really valuable.
So read it, understand it, but then mold it to your personal goals (for example, if you're trying to lose weight don't drink a freaking gallon of milk a day =) and you might dial back the squats and increase the upper body accessory work if you want to worry about aesthetics)
I've been trying to read a lot more. Most times the books pertain to a hobby or work. Right now I'm learning how to lift. Other books were things about finances, how to manage my time, or how to organize. I figure it would improve my life one way or another.
If you're looking for where to begin Starting Strength is a great resource and explains all main lifts in detail. If there are other specific questions you have let me know I'll try to point you in the right direction.
Starting Strength is one of the best references out there, it spends a fair amount of time explaining the reasons why exercises are done in a certain way before it gets into the exercises themselves. Has a section for each lift on how to spot and correct mistakes, because you can't learn it all at once. I am currently doing the Stronglifts 5x5 program because I didn't want to buy a book to get started, and it's similar but doesn't have as high a quality of information as SS. The web site also reads like a late-night infomercial at times. I would have just bought the damn book if I were to do it over.
The best program is one you can stick to. I've lifted on and off in the past, but I've been at it for the last 2 months consistently, and the desire to keep improving is a great motivator.
SQUATS!!! If you are interested [link] is an absolutely fantastic resource for learning how to do a lot of the basic exercises properly. (Dude spends like 50 pages on proper squat form - and it is totally useful.)
Nah bro that's what /r/gainit is for. This is where I started, it's my way of giving back.
Warm up by doing the same exercise but at lighter weights, increasingly getting heavier.
EX: You squat 150. So you do 45(bar)-75-95-115-135-workset3X5at150. You don't have to follow that exactly, just do what feels right. Do at least 4 warm up sets, but you can stretch it up to like 8 if you feel the need. You'll feel it once your body switches into gear. Your work sets are supposed to be hard, if you don't need to rest for at least 2 minutes between them you aren't pushing yourself hard enough.
Once it's time to switch exercises, you may feel you don't need to warm up as much, but you should still do a set or two at lower weight ranges just to practices your form and get your blood flowing where you need it to. You'll feel it all out.
1-5 warm up sets working your way up to a difficult 3 worksets of 5. Except deadlifts - do extra warm up sets and finish off your workout with one set of five. Think of warming up like practice before the real thing.
EDIT: this book is a great resource. Everything I'm saying to you is based off of it.
> I left out these details simply because they were so minor that I didn't think I needed to discuss them.
There is no such thing as a minor detail. :P
Pretty much the definitive resource for barbell training is Starting Strength. It's written specifically for someone who doesn't have or want a trainer or spotter. It has very thorough and in-depth discussions of proper mechanics and form, as well as offering insight into basic programming. It's probably the best money you'll ever spend, fitness-wise.
If you really want a trainer, figure out what federation regulates Olympic weightlifting in your country, and go on their website and locate some weightlifting clubs near you. Call them up and ask them if they offer lessons in the basic barbell movements, particularly the squat, deadlift, and overhead press. Not all do, but some will. Some of the weightlifting clubs will actually be Crossfit gyms, and while not all Crossfit gyms are good (some are downright terrible), the ones that host weightlifting clubs are almost always excellent.
If you have any issues with form for any of the exercises you are doing, buy the book Starting Strength. [link]
Read the appropriate chapters. You will not find better explanations of how to perform the lifts properly.
It is an amazing breakdown of biomechanics in relation to lifting heavy weights into the air.
Agree that Starting Strength is the book you want. To make it easy, here's a link to the 3rd (current) edition. Also, don't get the Kindle version as the book is very diagram heavy and this does not look very good on the Kindle.
Congratulations on starting your fitness journey - that's a huge step!
Typically, it is recommended that you cut (or eat at a deficit to lose weight) down to the weight that you desire before you start bulking (eating more to gain muscle). If you just started, however, it is possible to build muscle and lose weight simultaneously for a period. Just wanted to include his tidbit.
Now to the actual question. Starting Strength by Mark Rippetoe ([link]) is one routine/book that people, especially beginners, tend to love and experienced lifters also endorse. That is more than likely your best place to start. Later on, people often switch to a "split" that cycles through days of chest/triceps, back/biceps, and legs/shoulders. You can always look up exercises for these groups on bodybulding.com and pick ones that seem fun or interesting to you!
The most important thing to remember is that the best routine is one that you stick with. Try to pick something that you actually enjoy doing and you will find that the gym becomes one of your favorite parts of the day!
Hope this helps! Good luck!
hit up the squat, deadlift and bench 3x a week. Do warmup exercises with the bar and then do 3x5 at your ability level.
But get this and read it first: [link]
You're a novice so you'll start low weight and be able to add about 5-10lbs per week on the bar.
Bodyweight exercises are overrated. If you want strength, you gotta lift heavy.
In addition to the 5x5 recommendation I suggest you picking up a copy of Starting Strength by Mark Rippetoe.
It breaks down the science of the heavy lifts with easy to comprehend pictures. The programming is solid and I made significant strength gains prior to tweaking it to fit my personal needs.
You are pretty weak so don't be surprised when your lifts grow significantly then sputter out around month 3. Beginner gains are impressive and continual improvement through specific programming is key to long term success.
Lifting for strength development is going to be your best bet, which means somewhere in the range of 1-5 reps, for 3-5 sets. I would recommend using a beginner's program like Starting Strength which focuses on big, compound movements. The program is three days a week, usually finished in around 45 minutes.
Never stop walking, even on lifting days. If you are short on time, walk on your non-lifting days. Walking is the best thing for you and it will help you recover from lifting.
Whether or not something counts as lifting sorta depends on how much you can do. If you can only do 5 sets of 5 sit-ups or 5 sets of 5 push-ups, then yes, I'd consider it "lifting" since you are in the range for strength development. If you can do more than 10 reps, you will have to add resistance. This is where lifting weights will benefit you since you can add weights in a linear manner, keeping within the necessary range.
I found the book Starting Strength to be really helpful.
It's got plenty of pictures and clear instructions to guide you through.
Have you skimmed through the wiki? Tons of great resources there. A lot of people will suggest this:
and it's a well respected resource, but to be honest most of its material can be found for free online :)
>Machines...force the body to move the weight according to the design of the machine. This places some rather serious limitations on the ability of the exercise to meet the specific needs of the athlete. For instance, there is no way for a human being to utilize the quadriceps muscles in isolation from the hamstrings in any movement pattern that exists independently of a machine designed for this purpose. No natural movement can be performed that does this. Quadriceps and hamstrings always function together, at the same time, to balance the forces on either side of the knee. Since they always work together, why should they be exercised separately? Because somebody invented a machine that lets us?
Rippetoe, Mark (2013-11-07). Starting Strength (Kindle Locations 181-188). The Aasgaard Company. Kindle Edition.
5x5 is a great body of training to do as maintenance or for beginners coming in looking to move up into heavier lifts.
But as a long term program, it lacks focus and intensity for advancing past intermediate gains. There are many programs you could use, Mark Rippetoe wrote an excellent book about strength training, I suggest you check it out.
3 PRs this week!
145lb floor press - hit a bench/chest press PR couple weeks ago at 160
135lb push press - been stuck at 125 for months, think it was a mental block. I really struggle with overhead lifts. (bodyweight)
45lb pull up - used 10/10/25 plates. First time trying this.
Not PRs, but had some really good cleans this week. After reading Starting Strength by Mark Rippetoe, my form/technique has gotten much better. Not finished reading it yet, really, really big book with lots of info.
I'm not a swimmer or a firefighter but I dont see how getting some more muscle mass and strength could hinder you in either department. maybe somebody else can chime in on that. For a beginner program Starting Strength will be good for you.
The only reason why I asked about the blood sugar is because my Fasting Glucose always came back normal but my GP randomly threw on a A1C test when I first asked for a T level test and it was 6.0 (pre-diabetic) which was surprising for me since I have always been generally healhty and in shape. At this time I was about 20-25 pounds overweight but I wouldnt think thats enough to trigger pre-diabetes. I have kept my sugar inline ever since. A1C is always below 6. It may be unrelated to the while T issue stuff but im keeping an eye on how my glucose reacts if my T levels go back to normal.
I do highly encourage you to get back into working out. If you can go for strength training and lift weights and minimize cardio and go on a low carb high protein diet go for it.
Great Guide for Strength Training
Also recommend Beach Body Products like P90X and Body Beast.
Il def keep you informed. Il go for some more blood work probably around the end of December or early Jan as these things take time I suppose. Feel free to PM me as well im on reddit often.
I can recommend Rippetoe's <em>Starting Strength: Basic Barbell Training</em> to gain an in-depth understanding on how to properly train for strength rather than hypertrophy.
It would then make sense to stringently follow the SS protocol (there's an mobile app to steer and track progress as well) and not dabble in a variety of workout concoctions that mix up some fairly basic but proven SS principles with additional ideas that may or may not work. The ketogains protocol recommended around here falls into that category insofar it combines strength and hypertrophy objectives, which in my experience dilutes the outcomes sub-optimally for either and is, in your case, not really what you were asking for in the first place.
As you mention a stressful job and limited time, SS (when done to the letter) achieves maximum strength gains in the shortest possible timeframe.
My friend, if you don't work out already, please do. Get a gym membership in a gym which has a bunch of barbells and squat racks.
Buy and read Starting Strength. When you can deadlift twice your bodyweight for reps, come back here and update this post and tell us if you are still feeling lonely.
Check out Starting Strength ([link]). Also, if you can afford it, 1-2 hours of training with a coach (a lot of gyms offer a free intro session) might help you get the basic movements down, then you can continue on your own.
There are several books that will help you learn to understand why you do particular exercises, rather than just trusting a robot to teach you how to be a robot. A great place to start if you really don't have any idea like you suggest, is Starting Strength.
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Regardless of goals, and based on your comment below about being a fast reader, track down a copy of Mark Rippetoe's Starting Strength (link below). Sure if you dont want to spend the cash you can find a pdf somewhere, but you can get a kindle version for $10 and its valuable.
It will help you work out some basics and understanding of weigh training. As a beginner I wouldn't recommend anything like 5/3/1, there isnt enough progression. You need a program with workout to workout or week to week linear progression. Your adaptation cycle will still be so short, so make the most of your time in the gym.
Starting Strength 3x5 workout, or StrongLifts 5x5 will be a great starting place. The routines look boring / few exercises, but trust them. They are all you need at the moment. You will get stronger and bigger, but as a beginner you need to build up a good foundation.
Supplements arent as critical as a good diet. They "Supplement it" (funny that eh?). You need to be eating a solid calorific excess, but dont go to town. Get an app like "My fitness Pal" and enter your body weight, target body weight, and it will help you to calculate your required calorific intake.
Protein powder. 1.7-2g pf protein / kg of body weight daily. always.
Creatine 5g / day every day. one of the best backed supplements.
Pre-workout - only if you need it. Something with stims is helpful if you work out in the morning or feel lethargic, but the benefit is marginal, mostly psychological.
Be careful on your assumptions on Roids. I know some guys on riods, and some natty guys are just as big. Genetics play a big part in it. Dont sweat it. If you go into the area, no one will look down on you. They werent born big. They started at some stage too. They know it, and to be honest, they will be more impressed by you going into the free weights and lifting, more than if you kept to the machines.
Pah...uma pequena sugestão:
(podes arranjar usado ou ver se "arranjas" na net)
É um livro com bastante reputação no forum Bodybuilding.com, onde te ensina MUITO detalhadamente a forma dos compostos (squat, bench press, deadlift, etc). É um treinador diferente dos outros, também tem videos na net, mas especializou-se durante anos mesmo a fundo na "anatomia" dos exercicios.
Claro que isto da forma "perfeita" não existe, cada expert diz a sua versão, mas eu li e gostei e aprende-se muito.
Depois sugeria-te, como já foi dito aí em cima, teres um amigo a filmar/criticar a tua forma em comparação com o livro (e outros vídeos).
Quanto a clínicas e isso, sorry, não sou grande entendido. Boa sorte ;)
PS: Eu pessoalmente sou anti-deadlift. Entendo que quem queira crescer "muito", principalmente nos grupos musculares onde o deadlift toca e os outros não tocam, goste de o incluir. Eu não sou muito grande, já nem treino primariamente para hipertrofia, sou normal/magro, mas acho que o risco/beneficio deste exercicio é complicado...a não ser que garantas 99,9% das formas...e sinceramente, cuidado com PR's a mais :) Just my 2 cents, claro.
Here ya go:
The app also includes the entire book as well as warm up weight amounts. Pretty slick.
No this one
It's the current edition.
This book will tell you everything you need to know about starting to train. The squat chapter is 64 pages long and it will explain everything, foot position, angle, grip, where to put the bar... all of it. There's also a starting strength channel on YouTube and you can see real time coaching. It's hard to go it alone but I'm doing it to pretty great effect. At some point in the next month I'll finally make an appointment with a SSC (starting strength coach) and get the issues with my form cleared up. It'll be a couple hours drive but worth it.
Gallon Of Milk A Day
It was originally popularized by Starting Strength
Good news: If you're a beanpole 16 year old with raging hormones that wants to become an offensive lineman, this is PERFECT for getting some massive newb gains
Bad news: Most of us aren't that, most of us will just get fat
If you're 6'2" and skinny and active enough, it could help I suppose.
I can't recommend Starting Strength highly enough. The book goes into detail about the what, how, why and when for each of the main lifts (squat, deadlift, bench press, press and power clean). It also covers programming and why the program works the way it does.
I definitely recommend the physical copy: [link]
Additionally, there's Starting Strength Online Coaching if you want a virtual coach to program and form check for you. If you're lucky (and want to do the program) there are plenty of Starting Strength coaches around the country.
Thank you for taking the time to put this together. I hope you'll take these as constructive.
So, apologies for raining on your parade, but I'm just being honest. I know vids like this take a long time to put together, and this one is put together really well. I just think your information could be better ordered (with diet first), and that your emphasis on isolation exercises isn't especially helpful to people looking to see their abs for the first time.
Starting Strength x a million. Even if you don't plan on following the program, you should read the book before ever touching a barbell.
If you do decide to follow the program, nothing will get you stronger, faster. The most common criticism of the program is that there is no direct arm work. Rotate barbell curls, chin-ups, and lying triceps extensions as accessory movements after doing the 3 main lifts in each workout and boom, problem solved.