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A Simple Workout to Get You Started

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August 21, 2013
19 upvotes
http://puerarchy.com/2013/08/21/a-simple-workout-to-get-you-started/


Post Information
Title A Simple Workout to Get You Started
Author redpillschool
Upvotes 19
Comments 125
Date 21 August 2013 01:17 PM UTC (7 years ago)
Subreddit TheRedPill
Link https://theredarchive.com/post/174963
Original Link https://old.reddit.com/r/TheRedPill/comments/1ksw6u/a_simple_workout_to_get_you_started/
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Comments

[–]AlkaloidSwag9 points10 points  (0 children) | Copy

just follow Starting strength or Stronglifts if you're just trying to get started. If you're going to aply physical attributes to your game/redpill theories then don't half ass it with a random post from TRP. it makes more sense to get delved into fitness culture. Then the reason for lifting will shift from pressing women to finding the capabilities of your body.

I started lifting for the attention of girls. but after reading TRP. I knew that all that attention was vapid and fleeting. my goals transformed to inherently achieving fitness and strength. I don't care or want to care what girls think of me or my income or any attribute that I may have. The point of working towards perfection is not to secure a mate but to be the best you can be.

[–][deleted] 6 points7 points  (11 children) | Copy

I have recently started this program in the following link. This was in a link posted previously by another user.

The only problem I have had so far was that I hurt my lower back doing Pendlay rows at one point. It took about a week to recover, but then back at it. I think that part of my back actually feels better now than it did before (I have been having issues for ~9 months with it).

I have also taken up bikram yoga. Fuck that is way too hot, but I think the improvement in flexibility is complementary to lifting. I think it is very useful for the squat for example. If you aren't flexible in your ankles, I am not sure you can get the right form for that.

Edit: see comment

[–]Nutz766 points7 points  (10 children) | Copy

[–]16 TRP VanguardTRPsubmitter3 points4 points  (6 children) | Copy

I personally hate barbell rows. The lower back is often the limiting factor and there is so much swinging because it's hard to isolate JUST your lats and rhomboids.

I personally like T-bar rows more. Either slightly improvised like this with one end of the barbell anchored and using a V-attachment or a dedicated chest-supported T-bar station like this. Obviously the chest-supported one isolates better but both isolate better than normal barbell rows which put a massive strain on your lower back and require some "swinging" action.

But many gyms are lacking in back stuff. That's why so many people do barbell rows; it's one of the few back exercises that you can go heavy on. Most gyms lack chest-supported stuff. Another one I like for back is dumbbell rows though.

I also do an accessory exercise: rhomboid shrugs. I found these to be necessary as so often we sit in front of computers where our shoulders are hunched forward. This loosens our backs over time and makes our posture bad. So in this exercise, put hold onto the bar like in the photo but have your arms completely flaccid. Don't use any biceps. Then just squeeze your shoulder blades together. Bar only moves 1-2 inches but you can feel it in your back a ton!

[–][deleted] 7 points7 points | Copy

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[–]gzcl3 points4 points  (0 children) | Copy

Paused Rows

I love you.

[–]Nutz762 points3 points  (3 children) | Copy

Pendlay rows fix that because you're pulling straight from the floor. With traditional barbell rows your lower back is under tension for the entire duration of the set. With Pendlay rows the back releases between reps so it's much less of a limiting factor.

[–]16 TRP VanguardTRPsubmitter1 point2 points  (2 children) | Copy

Ok interesting. I will give them a go next time because my new gym is really lacking back stuff. I need a change up as well.

[–]crabzngainz6 points7 points  (0 children) | Copy

if you still have a problem with swinging etc try belting up for pendlay rows

[–]Nutz761 point2 points  (0 children) | Copy

Think of it this way, barbell rows are the bodybuilder version. Pendlay rows are the strength/powerlifting version. The big boys get into the 400 and 500lb range of Pendlay rows. Also, it should be an explosive lift, not a slow steady pull. Read the link I posted for the full how-to.

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

lolllll yep sure did.

Thanks for the link.

[–]1Ill_mumble_that0 points1 point  (0 children) | Copy

It's a good exercise either way!

[–][deleted] -1 points0 points  (0 children) | Copy

Rendlay bows

[–]Nutz762 points3 points  (0 children) | Copy

Solid article, although it could use more clarification for newbies as evidenced by the criticism in this thread. Other than that, good job.

To those poo-pooing the article, remember that it's just a basic primer to get folks moving with, and under, a barbell. As far as I'm concerned this is where real weight training takes place, and that workout is good for someone who can only hit the gym once a week or wants to add strength training to skill work or endurance training.

For those than want a more holistic strength program, Starting Strength and Strong Lifts are two of the best programs available for beginner and intermediate strength training.

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

The important message is: DO SOMETHING. Stop thinking about it, stop worrying about it, just do it. Anything to get off your ass and moving.

This program shows two simple movements that do their best to work the whole body. Bill Starr says if there is only one movement you could do, it would be the power clean, or clean and press, or clean and jerk. These are complicated movements for an unmotivated beginner, so a OHP and Deadlift combination is a close variation on this.

Yes, Starting Strength is a better beginner program, but now you've added 2,3+ exercises into the mix and its getting complicated. Remember, this is advice for someone who is lazy/unmotivated to get moving.

[–]Endorsed ContributorRedBigMan0 points1 point  (0 children) | Copy

I was watching the dead lift video and I was wondering which method is considered best for starting out? I was thinking the sumo stance since it puts less strain on the lower back which is probably the most likely thing you'll injure starting out.

[–]Mooshaq0 points1 point  (2 children) | Copy

I personally think that you should dick around a bit for the first month, trying out all different exercises and learning some basic movements and feelings. I think (i.e. my thoughts are not backed by a scientific journal) this is a good program for newbies (>2-3 weeks of experience), but I think these days should also include 3-4 easy, non-compound exercises. Some pec flys or dumbbell presses for chest (OH Press doesn't do enough) as well as maybe some triceps extensions. Those are just two examples. Six sets a day is not enough. Had this program been ten sets a day, that would be a different story.

[–][deleted] 2 points2 points | Copy

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[–]Mooshaq1 point2 points  (0 children) | Copy

I try to add 5 or 10 lbs. to my five rep max on weeks when I squat twice. That's tough, absolutely, but I don't think it's enough to do two exercises like that and be on your merry way.

If you literally only have twenty to thirty minutes at the gym, then yeah these are the two exercises to do. Otherwise, I'd do other stuff. Recovery shouldn't be much different if you only throw in 2-3 non-compound exercises. Deadlifts cause a lot more soreness than do skullcrushers (generally).

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[–]Modredpillschool[S] 0 points1 point  (8 children) | Copy

Care to share your thoughts on this beyond a "no" ?

[–][deleted] -4 points-3 points  (24 children) | Copy

This is such a joke. Go to the gym and get under a barbell (aka: squat, god damn it). Get a coach if you don't know what the hell you're doing. No body who is just starting out does.

[–]phrakture9 points10 points  (23 children) | Copy

How do you OHP without getting under a barbell?

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[–]1Ill_mumble_that6 points7 points  (5 children) | Copy

Going from zero to this, yes it will help you get muscular comparatively.

Anyone who is already in a program and attending the gym won't even bother to read this post because there is nothing in it they need to know.

Just forward it to the guys you know who need to get started.

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[–]1Ill_mumble_that2 points3 points  (2 children) | Copy

In all honesty I'd be happy if all this post said was "Go to the fucking gym, do it now you fucking fatass piece of shit." Making shit too complicated keeps people from ever starting it. Once they are in the motions of going to the gym on a regular basis they can do some research and find their own damn programs.

[–]RedSunBlue0 points1 point  (0 children) | Copy

Once they are in the motions of going to the gym on a regular basis they can do some research and find their own damn programs.

Agreed.

[–]Modredpillschool[S] 0 points1 point  (0 children) | Copy

RSB's last post was about consistency. It's almost more important than the exercises. If you never get to the gym, doesn't matter how perfect your routine is.

I always thought a great motivation plan for working out would be a gym that takes $1,000 from you each month, and pays you back as you show up.

[–][deleted] -3 points-2 points  (16 children) | Copy

This is completely an /r/seduction -esque post and extremely scary that its coming from a moderator the creator/admin who is leveraging his own website.

[–]Modredpillschool[S] 3 points4 points  (15 children) | Copy

This is a beginner set. I asked redsunblue to put together a quick and dirty beginner set for actual beginners. If you don't like it, you're welcome to add your own input here.

Nothing "extremely scary" about it.

[–][deleted] 1 point2 points  (13 children) | Copy

As opposed to linking to one of the many well put together pages for beginners? Whats the point of linking an uncited "quick" page thrown together by someone with no credentials? Vested interest.

[–]1Ill_mumble_that2 points3 points  (8 children) | Copy

In all honesty I'd be happy if all this post said was "Go to the fucking gym, do it now you fucking fatass piece of shit." Making shit too complicated keeps people from ever starting it. Once they are in the motions of going to the gym on a regular basis they can do some research and find their own damn programs.

[–][deleted] -3 points-2 points  (7 children) | Copy

My concern is the subtext of where administration is driving this subreddit. This is poor content and selfish interests. Seems like a pivotal moment to me.

it's my website, which may soon have to house the red pill forum if we ever get shuttered, so quit bitching.

This quote speaks for itself.

[–]1Ill_mumble_that1 point2 points  (1 child) | Copy

Yeah. Looking at your posting history, this was you and you constantly defended Roosh in it. http://www.reddit.com/r/TheRedPill/comments/1kjx55/can_the_red_pill_subreddit_survive/

Roosh is one of the biggest fucking concern trolls in the man-o-sphere and speaks completely in his own self interest when doing so.

At risk of sounding dramatic, I’m stepping away from the manosphere. I don’t want to be associated with a community I’m finding increasingly hard to identify with. I can’t control what other people do on their sites, but I can control what happens here, on the forum, and on ROK.

The man writes shit like this http://www.rooshv.com/the-manosphere-is-lost in an effort to promote his own site. Sounds like a shaming feminist. Does he have some good points? Yeah, of course he does. It's irrelevant because his message is whiney and bitchy.

He still has good information on his site. If you're going to bitch about theredpill though you need to step back and stop defending shitty self-serving concern trollers like Roosh. He's a great PUA but hes not a god you should be following around and defending like a guard-dog.

[–][deleted] -3 points-2 points  (0 children) | Copy

I share a concern with Roosh over this subreddit. Agreeing with every point administration makes leads to a hivemind. TRP looks at many angles of an argument not ad hominem (post history?) attacks or blind following.

[–]Modredpillschool[S] -1 points0 points  (3 children) | Copy

I don't give a fuck. You don't like my site, you can go elsewhere.

Speaking of which, quit your concern trolling. If you think this is somehow profiteering, then you are sorely mistaken about how much time, energy, effort and resource goes into this forum and site. The idea that there would be a self-sustaining forum that could house 14k people is absurd, but I care enough about the community that I'm making alternate plans.

But really, let's hear your noble concerns. Really. Let's hear them. You've been here every day dealing with trolls for the past 8 months, right?

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

I would gladly moderate this forum if given the chance. I see nothing wrong with posting your own blog or receiving monetary compensation for your time investment. I appreciate what you've put together here.

However, it sounds like barring concern trolling is done so you can guide this subreddit where you see fit, and if its in the direction of this content then I strictly oppose. Telling me to "quit bitching" just because you are the administration and assuming we would migrate screams hazard. Who's to say you won't just have TRP closed down so that we do migrate?

[–]Modredpillschool[S] -4 points-3 points  (0 children) | Copy

Without direction and a swift moderating hand, any sub soon fails.

If you don't like this content- that's fine, nobody has to agree with this workout. When I say no concern trolling, I'm talking about you blowing it out of proportion. Advice you disagree with? Downvote or contribute your own.

But accusing the moderators of tyranny for posting some advice they agree with? That's concern trolling. There is no reason you can't just downvote or give your own advice here. That's how reddit works.

This type of concern trolling does nothing but detract from the signal. Post your workout routine or critique redsunblue's.

[–]Nutz76-1 points0 points  (0 children) | Copy

Concern trolling is still trolling. If you're caught doing it, don't get your panties in a twist if the thread gets removed and/or your account banned. We'll make exceptions now and then, but don't rely on it. Consider youself forewarned.

[–]1Ill_mumble_that-2 points-1 points  (0 children) | Copy

Sounds a lot like Roosh to me.

[–]Modredpillschool[S] -4 points-3 points  (3 children) | Copy

RedSunBlue knows his shit. Everybody's a self-proclaimed expert when it comes to workouts, and everybody thinks they know better. I haven't seen one piece of workout advice on the red pill that wasn't met with immediate "oh no that's wrong, here's how I do it.."

So I asked him to put together something workable that would get people started with minimal investment (cost), for the beginners.

You can disagree all you want with it, feel free to post your beginner workout tips.

And yes, it's my website, which may soon have to house the red pill forum if we ever get shuttered, so quit bitching.

[–]rangerthefuckup1 point2 points  (0 children) | Copy

Does he now? Last I heard he was a scrawny asian kid

[–]projectself-1 points0 points  (6 children) | Copy

help me understand.

A few months ago I began exercising daily. simple, no equipment stuff. Why is this approach better?

pushups. I started doing pushups, and set a timer on my cell phone. How many pushups can I do in 1 minute? I started and the number was pathetic.. like less than 10. Over three months and I could drop and do 40 to 50 at will. My arms bulked up, I could see veins in my arms. I felt better. My chest took some form.

Push/pull action. Laying on my back using a nerf football in my hands I just pushed the football as hard as I could with both hands. In doing so I flexed arm muscles and chest muscles. After a few sets of pushing I reversed my hand position and pulled, again flexing muscles and relaxing them using natural resistance.

situps. started this with the pushups, how many in one minute? Then in time, how fast can I do 50? Can I make it to 100?

squats. simple calf and thigh workout, just up and down a bit to reach a goal.
.. I bought some dumbbells from academy, and added them to my situps. 5 pound weights, then 10 pound weights on my chest. Huge stress and big payoff.

I used the dumbbells for push pulls instead of the football forcing myself to raise them. I also incorporated them into my squats. Just additional weight in my hands.

.. so my question, what is wrong with this approach? It involves no equipment unless you are already making significant progress. It is easy to verify form, you do not need a gym, do not need anything. Everything you need is 100% already inside you. I personally like this about it. It is inline with my thoughts on much of life, everything you need to be successful is 100% already inside you.

Why would I change my plan to this? If I were to recommend someone else exercise, why would I recommend them do weights over what I am doing?

[–][deleted] 5 points5 points | Copy

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[–]RedSunBlue-2 points-1 points  (0 children) | Copy

Weights make it easy to progress (add more weight to the bar). Bodyweight training is fine but you cannot progress strength on reps.

This guy's got it. IMO bodyweight exercises are great for developing balance and flexibility, but not as good as barbell training for size, strength, and easy progression. I was skinny as a rail for years just doing handstand push ups and pistol squats.

If you keep going with bodyweight you'll want to incorporate barbell squats and deadlifts because the BW leg progressions are shit.

I can attest to the veracity of this statement. I can do 20 pistol squats (I used to be a bodyweight fanatic because I'm a cheapo) but I can't deadlift/squat all that much (yet).

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

The best plan is a plan that you stick with and that produces results, at the end of the day. So keep that in mind.

But, to tackle your question: It depends on what your goals are. Barbell training with weights has an edge over what you're currently doing for overall strength/size/hypertrophy. What you need is something called progressive overload: the concept of making an exercise harder as you get better. The typical progressions for bodyweight exercises rely on the concept of leverage to stress your muscles by putting them in increasingly disadvantaged positions to make them work harder.

This has a bit of a lower plateau than simply adding weight to a bar as you get stronger. (However, you can still get pretty crazy strong from bodyweight exercises).

In addition, there is less to be gained, strength and size wise, from doing 50-100 reps of a single exercise. That will certainly increase your endurance, but if strength and size are your goals, then you're looking at something like 3 sets of an exercise at 5-8 reps, with more weight.

Hopefully, that gives you a bit of an answer, but I'd encourage you to do your own research. /r/fitness and /r/bodyweightfitness are good places to start. And, there are people around here more knowledgeable than I who could probably make it clearer.

Edit: Also, bodyweight fitness is lacking when it comes to progressions for leg exercises. You can advance to one-legged squats and such, but will reach a point where you can't advance much further MUCH earlier than you will with barbell strength training.

[–]rangerthefuckup1 point2 points  (0 children) | Copy

What is wrong with this approach? Post a picture and I'll show you what's wrong with it.

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

It is always far more important to do something that sticks. That is the hardest part for beginners. A lot of people change their diet too drastically, then they give up and go back to bad habits. A lot of people decide to suddenly workout like crazy even though they never did it before, then they feel too tired, feel too much pain, or they injure themselves and then they stop and go back to old habits.

A lot of times, people end up worse off than they were before, because they failed and they don't want to experience failure again, so they don't try. So for a complete newbie, it may make more sense to do it in baby steps (of course it varies from person to person, different people are motivated by different things). It could be as simple as doing pushups or situps during commercial breaks while watching TV. And then you increase from there.

However, if you want to take it to the highest level, you will likely have to hit the weight room. Some stuff are too hard to target without weights.

[–]Modredpillschool[S] -1 points0 points  (0 children) | Copy

If you have something that's working- I'd say don't change. I'll let /u/RedSunBlue weigh in on this one though.



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