Here's The Reason You're Not Seeing Any Progress In The Gym

June 27, 2018

You’re fucking around

Most of the people I see around me in the gym come in, do a couple of curls, some cable movements, walk on the treadmill for 20 minutes and go home satisfied, just so they can come back the next week to do the same damn thing. They make no gains whatsoever and the weight they can lift isn’t going up either. This, gentlemen, is a phenomenon we call “fuckarounditis”.

I believe fuckarounditis is caused by too much bullshit in the fitness industry. There is an overload of information online, making it harder and harder to distinguish genuine helpful tips apart from marketing schemes. Fucking around in the gym will work if you’re an absolute beginner, but when those newbie-gains start to wear off, you will hit a plateau. Luckily, fuckarounditis can be cured in 1 simple step.

Measure. Your. Shit.

That’s right. Simple as that. Write your lifted weight per movement down, the number of reps you have done and see how they match up in a month. No gains? Look at your macronutrients. Are your calories high enough? Did you gain weight? Did you lose weight? All good? Look at your sleep. Have you been sleeping enough? Lack of sleep will seriously inhibit your progress in the weight room.

You may feel that your diet is good, you may feel that your progress in the weight room is good, but the only way to objectively make sure you are on the road of success is to look at the numbers. You’re not supposed to judge by feeling. Numbers don’t lie.

Now, I will admit, it isn’t easy to suddenly track all of your progress, but you’re a man – life isn’t supposed to be easy. Tracking your numbers can crush your ego, and it will if you have been fucking around for the last couple of months. Put your ego aside and do the one thing to make some proper gains.

Don't completely stop with isolation movements, just put the focus on building a foundation with compound movements and track your progress. Adjust your diet as needed. Now get your ass to the gym.

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Post Information
Title Here's The Reason You're Not Seeing Any Progress In The Gym
Author realrickbrewer
Upvotes 646
Comments 191
Date June 27, 2018 1:47 PM UTC (2 years ago)
Subreddit /r/TheRedPill
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[–]39andround187 points188 points  (76 children) | Copy Link

Everyone in this sub just needs to be on an easy to follow program like Nsuns, 5/3/1/, or other variant, unless you have been lifting for a while and have your own program.

They're easy to follow and will give gains!

[–][deleted] 51 points52 points  (35 children) | Copy Link

I ran coolcicada's PPL for a while and saw some great results. It's an intermediate-level 6-day program. If you can't dedicate 6 days due to your schedule, a PHUL routine may be better as it's only 4 days and hits the big muscle groups pretty nicely.

[–]Lavlamp34 points35 points  (14 children) | Copy Link

That's a great program. Another good recommendation is StrongLifts as most people know. I had my roommate try it out for 12 weeks and even he gained five pounds of lean mass. He's been lifting for almost 20 years and has a university degree related to person training. The simple programs really do work.

[–][deleted] 7 points8 points  (2 children) | Copy Link

I'm on it at the moment. Enjoying it, but looking to switch to Greyskull LP or a variant for the AMRAP.

Oh the joys of getting caught up in which program is better..

[–][deleted] 4 points5 points  (1 child) | Copy Link

Check out Ivysaur's 448. It has more volume as well as AMRAP sets.

[–]InscrutablePUA1 point2 points  (0 children) | Copy Link

IMO this program only works for rank newbies. Anyone who has even a few months of training under their belt will find that 4x8 sets become impossible to progress on. Furthermore, the progression is not based on %ages of your training max, which I think is not an intelligent way to program (a la Jim Wendler).

[–]imtheoneimmortal7 points8 points  (2 children) | Copy Link


Im in wheelchair, kinda hard doin squat, there are others programs or should i ask to a trainer?

[–]dza76wutang1 point2 points  (0 children) | Copy Link

Not sure your limits but I have seen wheel chair deadlifts.

You can probably do something like 5/3/1 just cut squats. There are wheelchair body builders, look up Nick Scott for ideas.

[–]Size5TeenGirlFeet3 points4 points  (6 children) | Copy Link

Sometimes people don't need lean or healthy gains, i.e. "hardgainers" (at first)

[–]AlmightyPerun 1 points [recovered]  (5 children) | Copy Link

"Hardgainers" don't exist. People who are having trouble gaining weight (muscle/fat) simply don't eat enough. It's not "rocket science", it's a very simple thing.

I mean, this entire post is about that... "Numbers don't lie". You can "feel" full at the end of the day when in fact you need to eat 400 - 800 more kcal to reach maintenance, and that's a considerable amount of food.

[–]Metalgear22213 points14 points  (2 children) | Copy Link

Thank you. Wish more people knew this. No such things as body types. It's been disproven for decades.

[–]MentORPHEUS2 points3 points  (0 children) | Copy Link

No such things as body types.

I agree in the case of pop terms like hardgainer and big-boned.

The endomorph, ectomorph, and mesomorph body types are determined at the embryonic stage and have a profound effect on bodily proportions of muscle, fat, and skeleton. I'm near the top of the Ectomorph scale, and until my late 20s I was 6'4 and 155; it was difficult to build muscle and impossible to gain fat.

[–]randomusername77251 point2 points  (0 children) | Copy Link

This is news to me..... I took a PE course in college this spring, and my coach was telling us about how different foods were absorbed better or worse into our bodies depending on many things, one of which was our blood type. He also mentioned this book, "eat right 4 your type" which apparently talks about that.

[–]Boovs4life1 point2 points  (0 children) | Copy Link

I started with Stronglifts 5x5 to get my form down but what gave me the most gains was Candito's 6 week strength program. It has the compound movements and includes accessory work to mix in some bodybuilding

[–]Viking_RnP1 point2 points  (0 children) | Copy Link

For PPL first 3 days heavy at low reps then last 3 days lighter at high reps with one day rest then start 6 days again. Add in variants and drop sets for a rounded workout you enjoy. Shit gets old quick and your body needs change constantly.

[–]tropicalfire8 points9 points  (13 children) | Copy Link

A 6 days program is bullshit. I strongly advise not to do this. When training too frequently, more than 4 times per week for example, the risk of raising cortisol levels is much higher unless you know what you are doing.

High cortisol means the body will lower the metabolism due to too much physical and mental stress.

Low metabolism means way less gains, overtraining, reduction in fat loss and many other consequences.

Please do not advise to the typical reader advanced programs. You are endangering others here. Beginners should do the common workout plans that people keep repeating over and over here and work their asses off with that instead of reading your comment and experimenting with a 6 day split.

And I am assuming the typical reader is a newbie since if you are advanced you would know better and you would take internet advice with a grain of salt.

[–][deleted] 15 points16 points  (6 children) | Copy Link

It's your comment that I'm taking with a grain of salt. I felt amazing and saw great results for the 8-ish months I ran that routine and I have friends who have been lifting for 5-6 days per week for years and have made great progress.

[–]tropicalfire1 point2 points  (5 children) | Copy Link

My comment has the same credibility as a workout you find when you google "How to get ripped", Im not questioning that and take what I say with a grain of salt.

6 days program is simply not optimal for a beginner and you advising it is plain dangerous. 6 days programs put incredible stress on the body, a beginner is NOT ready for that. A beginner wont have figured out his nutrition since he is, a beginner, and overtraining is a serious danger. Not mentioning ligament, tendon and joint stress on a body NOT accustomed to lifting.

There is no exact science in bodybuilding and obviously I am not implying you should listen to me or anyone here. I have competed a few years ago and have my years of experience, I know what is good from MY experience.

I am not saying the workout you mentioned doesn't work. My point is you cannot suggest a 6 days program to a beginner. He will most likely burn out.

[–]InscrutablePUA4 points5 points  (3 children) | Copy Link

6 days program is simply not optimal for a beginner and you advising it is plain dangerous. 6 days programs put incredible stress on the body

Not really, as long as there a heavy days and light days it can work quite well. If a program, however, requires balls to the wall training 6 days a week that is a recipe for burnout.

Such a program must also have a conditioning element to it!

[–]I9T19971 point2 points  (2 children) | Copy Link

I was a beginner who lifted 5-6 days a week and couldn't even bench the bar. Most of my days, if not all were heavy and I was completely fine,

[–]InscrutablePUA2 points3 points  (1 child) | Copy Link

"Heavy" as a beginner is not really heavy at all and the body can recover and grow just fine. "Heavy" when you're intermediate or advanced and the gains slow down has to be managed much more carefully

[–]I9T19971 point2 points  (0 children) | Copy Link

I agree with you, but the parent thread argued that heavy training for a beginner was not recommended. I just wanted to provide my experience as an example

[–]d00m_turtle1 point2 points  (3 children) | Copy Link

I’m curious, what do you think of metallicadpa’s PPL? It’s a 6 day program designed for beginners looking purely for aesthetics. I’ve been considering this over Stronglifts due to wanting to get into the gym every day.

[–]tropicalfire1 point2 points  (1 child) | Copy Link

Programs designed 'for aesthetics' are bullshit. There is getting stronger, building muscle, losing fat. There is targeting a lagging muscle so you look proportionate.

There is NO such thing as an aesthetic program. This is an universal axiom of bodybuilding and lifting.

My point still stands regarding 6 days programs. If you are new, there are better alternatives. And everyone is different so different workouts work differently for different people. That's why theres the 'advanced lifter' distinction. An advanced lifter has tried a couple of workouts and feels his body. He knows his strengths, weaknesses and where to focus. A beginner does not.

Just to give you a personal example, a PPL workout would not work on me since I have big legs/calves and assigning one day to legs is a total waste. I always had to struggle so my upper body wasn't left behind when my squats and DL's kept going up and my bench and OH didnt.

[–]LeonardoDaBenchi0 points1 point  (0 children) | Copy Link

What’s your squat/bench/dead/ohp? Whenever people say this stuff I always wonder how their lifts actually stack up

[–]Celicni1 point2 points  (0 children) | Copy Link

I'd say go for it. I'm following it right now, even though I'm not really a beginner (1/2/2/3, yeah I skipped leg days a lot). It has the same progression on the first exercise of the day as stronglifts, so you're getting stronger, and the assistance exercises are great.

Also you can make it more strength based by adding in weighted dips and chinups.

I just do leg day once instead of twice, but do 5x5 squats on that leg day instead of 2days of 3x5.

If you're totally new to lifting, I'd say go download the stronglifts app (you can find the pro version easily online if you don't wanna pay), because it's so fucking convenient, will track everything for you, has a timer, and will just keep you motivated to be in the gym.

Why pro version? It allows you to add in assistance exercises which I very much recommend (dips and skullcrushers to workout A, pullups and biceps curls to workout B).

Also, do ab work (look up Brendan Meyers). I used to do it on off days when I was doing stronglifts. "Compound exercises will give you great abs" is a fucking meme, don't fall for it. 5-10 min 3 to 4 times a week is enough.

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

The percentage of people who have the work ethic and discipline to "overtrain" is miniscule. When speaking to a general audience you can pretty much ignore them. Those people likely have the work ethic and discipline to research proper programs on their own anyway.

[–]killabeesindafront0 points1 point  (0 children) | Copy Link

How about you quit being a hamstering pussy and let them try it and if it isn't a good idea then they'll stop?

[–]iamanalterror_0 points1 point  (1 child) | Copy Link

6 days

Not everyone has got that much time in their lives to spend in the gym mate. Some of us have other commitments.

[–][deleted] 2 points3 points  (0 children) | Copy Link

Hence the rest of my comment

[–]d3g4d020 points21 points  (0 children) | Copy Link

K.I.S.S. Keep it simple stupid. All those programs are great. People make lifting into this huge ordeal when it really isn't. If you're reading this and you don't lift, start here.

[–]mallardcove20 points21 points  (19 children) | Copy Link

I'm not a fan of 5/3/1 because its low volume. If you are going to do 5/3/1 do the high volume variants of the program(i.e. the Monolith program) that actually make you work.

If you have the ability I still think Gironda 8x8 is the best program, but its something you have to work your way up to and definitely not for beginners. If you're interested in Gironda I recommend starting at 30%, seeing how you can handle it, and working your way up to the ultimate end game of 60%.

[–]woob7 points8 points  (2 children) | Copy Link

I don't know why you're getting downvoted, volume is where it's at.

[–]ddbsirt 1 points [recovered]  (1 child) | Copy Link

Not true, intensity is where it's at. Whether you achieve that through higher weight or higher volume doesn't really matter.

[–]MEatRHIT0 points1 point  (0 children) | Copy Link

intensity in lifting terms refers to the proportion of weight to what your max is not "being intense". So low volume high intensity is going to be less reps at higher weight.

[–]mattattack30001 point2 points  (0 children) | Copy Link

If you incorporate joker sets and variants of First Set Last, then it actually provides very adequate volume.

[–]Reynaldo75 points6 points  (11 children) | Copy Link

You're making it seem like 5/3/1 doesn't make you do work. 5/3/1 achieves a higher intensity, which teaches you how to handle heavier weight, which will build your base. Most people want to jump to big volume hypertrophy with no actual strength base.

[–]Morphs_11 points12 points  (1 child) | Copy Link

I would actually advice the other way around, because extremely heavy weights will put more stress on the joints, which develop slower than the surrounding muscles.

Getting a lifting related injury is just unnecessary.

[–]Reynaldo74 points5 points  (0 children) | Copy Link

And high volume can cause tendonitis. Its a matter of doing the exercise correctly and u wont suffer from it.

[–]mallardcove2 points3 points  (7 children) | Copy Link

5/3/1 is all marketing. Sure it can build strength but its meant to sell books and feel good bullshit to unsuspecting men who don't know any better. Just go to Jim Wendler's website it looks more like some online store than a fitness site. Every article there is advertising some supplement or t-shirt or book.

Not saying all of 5/3/1 is bunk, I think the Monolith and Beach Body programs are good, but that's because its high volume and high intensity. Monolith program has 5x5 squats @ 90%, for example. But the base 5/3/1 sucks. It has low intensity 3 warm up sets and then only 3 sets of 5. That is way too low of volume, but its simple and makes guys feel like they are accomplishing something, so they rush out to buy more 5/3/1 books and supplements and gear.

High Volume and High Intensity don't need to be exclusive. You can do both. However I do think even though standard Gironda is 60%, good luck thinking 8x8 @ 60% and 30 seconds rest is low intensity. As I pointed out you can't just decide to start a Gironda program one day and immediately start at 60%. You'll die by the 3rd or 4th set. You have to condition your muscles and fibers at lower percentages first to be able to do it at 60%. It takes real work so most guys would just rather go for their 1RM every time they go to the gym or do something simple like 5/3/1 that takes no effort.

[–]Brantmobile4 points5 points  (0 children) | Copy Link

The original 531 indeed lacks volume. Keep in mind the original program is almost 20 years old now and has been revamped three times. Wendler is a bad-ass motherfucker who just happens to sell HIS product -- I don't believe he is at fault for that, he has his business and makes money off of it just like you and I.

NOW, the Beyond 531 has modulations such as FSLs and Joker sets that can turn your first week into a volume nightmare. For advanced lifters, here's an example (after warm up)

5 @ 65% 5 @ 75% 5 @ 85% 5 @ 90% (joker) 5 @ 100% (joker) 3 @ 105% (joker) 5 @ 65% AMRAP @ 65%

If that's not volume then please tell me what it is.

Plus, what I personally like about 531 is that you can fuck around with it so much. From the 863 variation, to the Bastard program and onwards. A lot of people talk shit on Wendler without putting time into the books in the first place.

If you want a quick fix go to for programs.

[–]PM_ME_GLUTE_SPREAD2 points3 points  (0 children) | Copy Link

You're an idiot who is speaking out of his ass if you think the "base 531" is the whole program. Joker sets, FSL, etc are all supposed to be added in to increase volume. "531" is simply the progression scheme.

A simple google search of the program will point this out. Nobody who has any idea what they are doing runs the first 3 sets and calls it a day.

[–]Reynaldo71 point2 points  (0 children) | Copy Link

fair points, although what i was trying to get through is that high intensity programs aren't for the lazy, for example bulgarian or bulgarian light programs are extremely intense, which require you to work up to your 1rm on multiple exercises every day. I decide to incorporate an intensity and volume day for PPL, which essentially gives you the best of both sides.

[–]mindfulbutgutless-1 points0 points  (3 children) | Copy Link

Not sure how true it is but someone from starting strength (Jordan I think) stated that Wendler didn't/doesn't run 5/3/1. That's all I needed to know. I also agree with the lack of volume

[–]Mattubic14 points15 points  (0 children) | Copy Link

If only there was a way to customize a program to your needs. Like maybe someone could think of some solution, if not producing about 100 cookie cutter variants as examples, maybe someone will be crazy enough to add more sets?

Alas, 5/3/1 literally only has 8 working sets per training day and there is nothing anyone can do about it. Such a shame.

[–]warburgio2 points3 points  (0 children) | Copy Link

Went from ss to 5/3/1 Boring but Big. Squat is the same, deads, bench and presses are stronger. I did a small cut from 107 to 102 kg in the same time. Its not superbly optimal when it comes to strength advancements but its flexibility enables me to hammer weak points. Its just a tool, and not the worst one.

[–]Ricardo29910 points1 point  (0 children) | Copy Link

I'd say just doing a program is a great start. High volume programs are easier for beginners IMO. A great chance to focus form, lay a solid foundation and learn how to work out with focus and intensity.

[–]wracky2720 points1 point  (1 child) | Copy Link

It's a bit of a chicken and egg scenario when we're talking about hypertrophy versus strength training. Ideally a person will end up bouncing between the two. Generally speaking though, you're right that volume should come first. Grow your muscles larger and then spend some time teaching those larger muscles to generate maximal force.

[–]wanderer7790 points1 point  (0 children) | Copy Link

chicken or the egg

If you're talking Gironda it's definitely the egg.

[–]360_no_scope_upvote6 points7 points  (7 children) | Copy Link

Just started nsuns and I'm an advanced lifter. Its a decent program and your guaranteed to see results. As long as your diet is in check.

[–]TheDefendorr 1 points [recovered]  (6 children) | Copy Link

No offense but you arent really considered an advanced lifter if you are making weekly progress on a program like nsuns.

[–]360_no_scope_upvote7 points8 points  (4 children) | Copy Link

My total is nearing 1200, lifting for 4 years, but ok you got me.

[–]Eighth__Man2 points3 points  (0 children) | Copy Link

I have an 1100 total and I would still consider myself intermediate.

[–]TheDefendorr 1 points [recovered]  (1 child) | Copy Link

Im just saying thats not how people become classified as beginner, intermediate, or advanced. Its irrelevant of lifting numbers

[–]MEatRHIT0 points1 point  (0 children) | Copy Link

Just because you have a shit total after 4 years doesn't mean you are an advanced lifter

[–][deleted] 2 points3 points  (1 child) | Copy Link

Even if you've been lifting for many years these programs are still the best. 5/3/1 can be customized to fit anyones goals and skill level while keeping the simple core principles.

[–]h4nkz2 points3 points  (1 child) | Copy Link

nsuns is almost like cheating, it's so so so so efficient, honest and fun. Just stick to the f*[email protected] program and watch your body and mind grow.

[–]39andround2 points3 points  (0 children) | Copy Link

I run Nsuns also. I love it. It has tuned me into a beast at 39 years old.

[–]CanAm100046 points7 points  (1 child) | Copy Link

It's not for everyone (more for beginners like me), but I have been doing StrongLifts 5x5, which has an app to manage your progress. Very helpful.

[–]MisterRoid1 point2 points  (0 children) | Copy Link

I have tried 5x5, but I didn't have much success with it. For me it has generally worked better with a low rep range. I made most of my beginner gains by doing alot of singles, and lately I have had most success mainly working with doubles and triples.

[–]iredrum0 points1 point  (0 children) | Copy Link

Nice comment. Really keeps with the true spirit of the sub. A viable means of self improvement. Have my upvote sir. Respect.

[–]CastratedOrphan0 points1 point  (0 children) | Copy Link

KISS. Lift 5-6x per week. Up your numbers every couple of workouts. Major muscle groups 2-3 exercises each 4x6 or 5x5. Put quality food in your body. Drink a fuck ton of water. Sleep.

Remember gentlemen - keep it simple stupid.

[–]guhajin57 points58 points  (16 children) | Copy Link Original source from Martin Berkhan. If anyone ever asks me about working out, I tell them to read this. Considered by a lot of people to be one of the best articles ever written on lifting.

As a side note, a ton of people in the online fitness world on youtube etc. are basically re-branding stuff Martin was writing about a decade ago. I'm not saying to make this dude your guru, but leangains has some fantastic articles on minimalist training and IF

[–]tino12513 points14 points  (10 children) | Copy Link

leangains crew checking in. Berkhan is the truth, father of intermittent fasting, everyone has basically ripped off his shit and rebranded it.

[–]guhajin1 point2 points  (1 child) | Copy Link

Yeah, some people are pretty blatant about it. Kinobody does offer some decent advice and good on the guy for the solid marketing and helping get people fit. Still, he should be paying Martin a fat royalty check because he's basically leangains, except flashier, less scientific and not nearly as strong (Berkhan's strength for his size and bodyfat -- hell for any size -- is insane)

[–][deleted] 0 points1 point  (7 children) | Copy Link

How close do you follow the main LG templates (training and nutrition)? And how are your results?

[–]Fun_Fox1 point2 points  (0 children) | Copy Link

I followed them very closely and still follow them, albeit more loosely, today. I started (many years ago) by calculating the exact macros I would need on rest days and lift days. I used Greyskull LP for strength and gaining mass in the beginning which worked really well. I planned about 5-6 different meals I could have throughout the week. Lift days were mostly the same thing every day, rest days I had a bit more variety.

I've been weighing myself daily for a year or so now, so these days I don't accurately count my calories, but I have a very good idea and I know I'm doing the right thing because my weight stays in an expected range. I no longer follow GSLP because I stopped making linear progress. I continued to make strength gains after that with reverse pyramid training.

My numbers were 115kg bench, 70kg OHP, 200kg deadlift (all tested 1RM). Bodyweight around 80kg. I never tested my squat 1RM.

Nowadays I do much higher volume and follow a more aesthetics based programme of my own.

I would say I've had very good results overall. I'm strong for my weight and very lean. It means I'm able to do things like heavy weighted dips and chinups which more powerlifting types struggle with. It also means I can pick up any woman with no effort and move her to where I want. They love that. And yeah, women say I look great. Those that know me from when I was skinny say it's very impressive. Other women can't believe I was ever skinny (remember women only see and care about the final product).

[–]tino1250 points1 point  (5 children) | Copy Link

I don't follow them too closely, tbh. I'll have a protein bar in the morning so it's not a true fast. Training wise, I do my own thing. Push/Pull/Legs, with a heavy emphasis on compound movements and I play rugby.

Results, well, you can be the judge.

[–][deleted] 0 points1 point  (4 children) | Copy Link

Solid physique for sure. Why do you refer to yourself as part of the LG crew if your routine looks absolutely nothing like anything leangains?

[–]tino1251 point2 points  (3 children) | Copy Link

Because I did LG for 4+ years when I was really building my physique, now I'm kind of just maintaining.

And minus the protein bar I do skip breakfast and essentially fast from 9PM-1PM. So I'm not too far off.

[–][deleted] 0 points1 point  (2 children) | Copy Link

Thanks, one more question... So you did leangains for 4+ years to build that great foundation but now do a PPL? Is that PPLx2, or 3 days total per week? Curious because if it's x2 you essentially doubled your workload to maintain?

[–]tino1251 point2 points  (1 child) | Copy Link

So I never did the leangains "workout", but I did/do follow his advice of not lifting fasted, and lifting before the last meal of the day. What I did do was follow the diet structure very strictly.

My current routine is Legs, Back/Bi's, Chest/Shoudlers/Tris, ~3 times a week, with rugby practice twice a week and and a tournament on Saturday. When it's not rugby season, I lift 3-5 times a week, with some flag football for cardio and such. I'll just do those three workouts in order and then continue the order in the following week.

This is certainly not the only way of doing things, but I've found good success with it.

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

Cool - thanks so much for all the detailed info. Keep crushing it.

[–]SwoleyMoleyFrijoley3 points4 points  (0 children) | Copy Link

This should be top comment. This post is an impotent ripoff of Martin's work without even giving credit.

[–]Ihatemoi1 point2 points  (0 children) | Copy Link

A couple of months ago, lol maybe in january or february I read that article for the first time. Man, I tell you, it definitely changed my life. I had been lifting "consistently" until that point for like 8 years (yes, I know, lol), after I read the article I started implementing the pyramid progression he suggested along with tracking more carefully my lifts with Fitnotes, volume etc.

I have made tremendous amount of progress in less than six months, than I have ever done the last 8 years of my life. All of my lifts have gone up, and my strenght have never been this awesome. I never toought I could have this insane amount of strenght, I am still learning. But seriously, dont skip this article, it is worthwhile.

[–]RedHoodhandles-1 points0 points  (2 children) | Copy Link

Martin Berkhan.. I checked out his deadlift form. No fucking thanks am I taking any advice from a guy who deadlifts like this..

[–]SwoleyMoleyFrijoley0 points1 point  (1 child) | Copy Link

Then you obviously don't know shit. Perfectly fine to round your upper back. If he was doing it wrong he wouldn't be DL'ing 700+ lbs. You don't just trip and fall into that kind of elite strength level.

[–]RedHoodhandles0 points1 point  (0 children) | Copy Link

Well looked like he almost tripped during those deadlifts..

[–]mghibli13 points14 points  (1 child) | Copy Link

First of all one needs to know his body. It takes years of lifting to find out what works and what doesn’t. I do intermittent fasting, it might not work for you.

Get a program and stick with it for at least 3 months. Then start adding and subtracting. I don’t like skull crushers but it is one hell of a triceps exercise. I also do a routine of chest/back-off-shoulder/legs-cardio/biceps-triceps/cardio (all supersets), it might not work for you. Try it out for yourself and see if it works. Your daily and weekly schedule matters, get it synchronized with your work schedule and listen to your body. Weights and mirrors do not lie.

Don’t compete with other people but yourself, our DNA’s are different. Lifting-diet-rest, all 3 are very important. Lack in one area and it won’t work.

Finally, gym is not supposed to be a fun activity. You go in there as if you’re going to war and you’ll see results!

[–]J412h2 points3 points  (0 children) | Copy Link

But combat is fun, no better high!

[–]btrpb29 points30 points  (13 children) | Copy Link

If you're on Android check out FitNotes. Been using it for over a year. Super easy to use.

[–]d3g4d03 points4 points  (0 children) | Copy Link

Second FitNotes. It has history, tracks PRs, and does other useful things. A+ free app.

[–]Ravingsmads4 points5 points  (2 children) | Copy Link

Anyone tried both this app and Jefit can tell me the difference?

Jefit seems to have everything I need but I'm always open to change my mind if something is better.

[–]TheTrenTrannyTrain1 point2 points  (1 child) | Copy Link

Jetfit has more bells and whistles, fitnote is more basic and easy to input your program.

[–]gymyellon0 points1 point  (0 children) | Copy Link

If you just need to track e.g. PRs (1RM, 2RM etc.) I would recommend Follow You can create your own tracking items freely.

[–]111Dx1 point2 points  (0 children) | Copy Link

Thank U. I tried other subreddits for Gym workout plans but this reddit is best to teach me workouts.

[–]PR0JECT_XIII0 points1 point  (2 children) | Copy Link

Can you export training data.

I do line manually and keep month on a spreadsheet?

Edit: You can export.

[–]btrpb0 points1 point  (1 child) | Copy Link

Yeah you can "Share" to clipboard. This organises data so well you'll probably find you have less need for a spreadsheet over time.

[–]PR0JECT_XIII1 point2 points  (0 children) | Copy Link

Thanks for posting this. I got tired of transferring from Notebook to sheets.

[–]SandyShoes0838 points39 points  (1 child) | Copy Link

Hell yes. Have a PROGRAM. It doesn't need to be fancy, but it needs to include progressive overload.

I've never worked out consistently for a number of years, but I can tell you I made more progress in 3 months on Starting Strength than I did in 9 months of bro splits with a friend in the gym.

[–]alpha_bravado15 points16 points  (0 children) | Copy Link

Starting Strengh is amazing...

[–]do_you_even_liftbro16 points17 points  (3 children) | Copy Link

How many times is the same shit going to get posted? For people that actually lift this gets repetitive, and makes the OP's seem very fraud.

[–]oajgaowj321khdnkanw0 points1 point  (2 children) | Copy Link

Agreed. Also looking at the comments people posting retarded advice all over the place and shilling beginner programs like its their first week in the gym.

Shut your fucking mouths if you dont know what you are talking about. The quality of the sub is affected by this summer crap

[–]SwoleyMoleyFrijoley0 points1 point  (1 child) | Copy Link

He's literally ripping off Martin Berkhan of Leangains.

[–]oajgaowj321khdnkanw0 points1 point  (0 children) | Copy Link

My comment was more directed to the comments of the thread

[–]blister3339 points10 points  (2 children) | Copy Link

Only recently have I become seriously interested in gaining muscle. I think you’re missing out that some of us like the positive mental benefits of lifting more than the gains themselves. Atleast I did for a long time til I got bored of that. Some people only come in and do cardio. I don’t really get it but if you’re happy and in decent shape, I don’t see the problem with it

[–]realrickbrewer[S] 9 points10 points  (1 child) | Copy Link

Agreed. Working out is better than not doing anything at all. My post is more oriented towards guys that want to gain mass but don't understand what is going wrong.

[–]blister3333 points4 points  (0 children) | Copy Link

Ah gotcha. I have issues putting it all together at times- heavy lift, enough calories, no partying, good sleep etc

[–]J412h3 points4 points  (6 children) | Copy Link

I concur with your main point of tracking the data, the only thing I have to add is in regards to the lifting.

I see so many guys doing four different exercises each with three sets of ten for their biceps, wtf?!? You’re not a 290 lb pro bodybuilder taking eight different compounds.

For size and strength do two compound movements and one complimentary isolation exercise. For example do pull-ups and bent over rows and add ONE bicep exercise. Do incline bench and flyes for your chest and then overhead extensions for your triceps. Get after it!

[–]btrpb6 points7 points  (0 children) | Copy Link

I rarely do biceps. Compound lifts and go crazy on my triceps.

[–]420_PUNCH_YR_GRANDMA0 points1 point  (4 children) | Copy Link

As a natural lifter you'll see much better progress with more volume. Compounds first, and then isolations. If you only do 10-12 sets in a workout you're going to plateau pretty quickly, unless you want to be an unaesthetic 'powerlifter'

[–]dongpal4 points5 points  (0 children) | Copy Link

volume works for everyone, natty or not.

[–]J412h5 points6 points  (0 children) | Copy Link

At my gym I see a lot more 150 pound guys doing shit tons of reps than I do unaesthetic powerlifters

The key to my 10-15 set workouts is combination high and low rep sets and rotating the exercises done.

Two compound exercises and one iso

Two warmup sets 15-20 reps each

Working sets: Set 1) 8-12 reps Set 2) 4-8 reps Set 3) 16-30 reps

All of this requires that you know your strength and ability and not just to follow a cookie cutter routine

I’m 6’0” 230 lbs and 16%bf been lifting 30+ years


[–]Koryphae_0 points1 point  (0 children) | Copy Link

Latest research shows 10 sets per body part PER WEEK is already enough for a beginner.

[–]Locoboy7132 points3 points  (0 children) | Copy Link

Also learn how to count your calories and macros if you are a beginner. Find you TDEE, then adjust towards your goal. Keep shit simple and learn about the fundamentals. It will become 2nd nature once you master these skills.

[–]TheBigPlates2 points3 points  (0 children) | Copy Link

Did CrossFit for a while (~2ish Years). Just recently switched over to solely lifting, currently using the 5x5 program. Any advice for someone who is new to this type of working out?

[–]MiracleMagnet2 points3 points  (0 children) | Copy Link

Thanks for this. Created a note on my phone specifically for this, its a great tool to use.

[–]halfback9102 points3 points  (0 children) | Copy Link

Yeah, I have a friend who's in admittedly great shape who does this.

He always says "I have to spend two and a half hours in the gym to accomplish this!"

Well, yeah, because at least an hour and fifteen minutes of that is you on your phone or talking to buddies. You could get out of there in an hour and fifteen if you just locked your phone in your car, friendo.

[–]alpha_bravado2 points3 points  (0 children) | Copy Link

Mark Rippetoe Starting Strength

[–]oajgaowj321khdnkanw2 points3 points  (0 children) | Copy Link

What the fuck is up with all this beginner gymboi shit advice in this sub.

Shut the fuck up unless you know what you are talking about.

[–]BeeBopJoe2 points3 points  (1 child) | Copy Link

Most guys who I know that actually work hard and still see no results is because they do not eat enough calories. Way too many guys do not understand the concept of caloric surplus, they just eat enough protein and think that will do the job.

[–]showerdudes9 1 points [recovered]  (8 children) | Copy Link

I already said "Nope" to myself because I knew it was going to be about this. It's not about "fuckarounditis". People who are "fuckarounditis"'ing doesnt even want to progress. It's really not about that.

If you're not making progress you need to check your testosterone levels, period. That is the one and only thing that matters when it comes to making gym gains. I dont care about "eat well, sleep, use a good program". You can use the best program in the world, be the cleanest eating man and sleep 8 hours of perfect sleep every night but you wont make absolute SHIT for progress if your testosterone levels are below average, or even average in some cases. People dont understand the importance of great (great, not good) levels of testosterone and how much difference it makes. If I have great testosterone levels and you have average or even good levels, I can eat at mcdonalds every day, sleep 4 hours per night and go on "fuckarounditis" and still make more progress and gains than you ever will at the gym. Youll say "nope" because you have no clue, but that's really how it works.

[–]bitcoin11888 points9 points  (0 children) | Copy Link

Agreed and this should be top comment. It should be noted that if you are lifting, getting good sleep and avoiding sugar you will almost certainly raise your testosterone levels to normal or above average. If not then you need to go to a doctor

[–]tittyman12 points3 points  (2 children) | Copy Link

So what do you realistically do to raise it if lifting, sleeping, and a perfect diet are already a part of your lifestyle. Is TRT the only answer?

[–]showerdudes9 1 points [recovered]  (1 child) | Copy Link

Meditation (lowering cortisol, freeing up more androgen receptors for testosterone to bind to) nofap, copulines under your nose(astrid juttes study) , but yes all of those are a lot of work compared to trt, but it does raise your natty levels

[–]guhajin1 point2 points  (0 children) | Copy Link

Yeah, it's even worse than that really. Studies have shown that guys on low dose testosterone for a few months doing absolutely NOTHING workout wise, gain significantly more muscle than guys who lift weights for that same period.

But.... if we're talking about natty lifting, who cares?

Sure, lack of sleep, poor diet, high bodyfat, low social status, high stress, and a variety of other factors have been shown to negatively affect test levels, but baseline hormone levels are largely genetic so for the most part you're stuck with you have (which is usually fine).

If you want to see significant increases in your test levels, it generally means TRT which is kind of just a nice way to say legal steroids that don't take you to TOO crazy of supraphysiological level. of test. Now, I'm not knocking TRT for people who really need it, but most younger people don't and I don't think going on essentially a permanent cycle of steroids is good solution unless you're well into your 40's or have other symptoms of messed up hormone levels.

Steroids are amazing for packing on muscle, but most people are a long way from what they can attain naturally with some patience.

[–]crapslock0 points1 point  (0 children) | Copy Link

Thats the truth. Get your test level up or you have to live like a monk to look like you hit the gym.

[–]The_Fatalist0 points1 point  (0 children) | Copy Link

95% of people failing in the gym are not failing because of low testosterone. Everyone wants to jump on that bandwagon now as an excuse for why they fail at the gym when in reality their programming/diet/consistency/effort/recovery suck. I lifted for 4 years with the levels of a 80 year old man and made plenty of progress because I had the other aspects of lifting in check. Low test should not be your first conclusion if you fail at the gym, it should be your last.

[–]Deraileur4 points5 points  (1 child) | Copy Link

Almost like there was an article 7 years ago on the concept of Fuckarounditis titled Fuckarounditis that gets posted here every few months.

[–]MichaelPergkk1 point2 points  (0 children) | Copy Link

Tell me about it. It’s as if TheRedPill has been TheGymPill.

[–]GayLubeOil5 points6 points  (0 children) | Copy Link

Women and beta males live their lives with the same intensity they lift at the gym.

[–]iknowthewhey7 points8 points  (5 children) | Copy Link

The bullshit in the fitness industry is overwhelming.

To gain muscle you need to: 1. Eat healthy food such as chicken steak and rice 2. Follow a proven program like StrongLifts or 5/3/1

It’s that simple

[–]blister3330 points1 point  (3 children) | Copy Link

Eat at a gain has always been hard for me, unless of course I eat pizza and garbage frequently. 3000+ cals takes me all day to eat and I feel awful after eating that much, even spread out.

[–]Dabunghole-2 points-1 points  (2 children) | Copy Link

Eat your cheat meal at night lol. Get all of your food in before then. 3000 cals is easy; you probably don’t need that much. I know geared up pro bodybuilders who bulk on 3000-3500 calories. You’re just hamstering.

[–]blister3331 point2 points  (1 child) | Copy Link

My tdee is usually around 2300-2500 depending on the calculator and my workout. So +500 cals puts me at 3000 which would be one pound a week

[–]Dabunghole0 points1 point  (0 children) | Copy Link

35/50/15 split on macros. P/C/F

Divide it out. And you’ll have your macros. Adjust as needed. You might do 30/50/20 if you’re natural.

[–]chadeusmaximus1 point2 points  (0 children) | Copy Link

Good post. Since you bring up the measuring your shit thing, this is something I've been thinking a lot about lately. I want to setup a system where I can track everything in my life to see the effects over time.

The question is, what should I measure? Do you, or anyone else, know what things I should track, to get as complete a view of my body and life as possible?

My list so far: Body weight, exercises, food intake, daily stress levels, finances/spending...

This probably deserves its own post. I just haven't decided where to post it to.

Any suggestions welcome.

[–]InscrutablePUA1 point2 points  (0 children) | Copy Link

If you're gonna steal terms at least credit fuckarounditis to leangains.

5/3/1 is a great program... really not hard to follow and adaptable for beginners (531 for beginners), intermediate, and advanced lifters and even for lifters who are focused on hypertrophy (BBB).

[–]Yetna1 point2 points  (0 children) | Copy Link

StrongLifts 5x5 has a bad ass app that keeps track of everything for you. I highly recommend it.

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

Guessing this is a response to that degenerate post yesterday about making fitness effortless

[–]AmazingAstronaut1 point2 points  (0 children) | Copy Link

In my gym I noticed that I'm the only one in my hours who carries his lift schedule along while carrying a pen to track dates and weight increases, whereas I can see some fat bitches being in the gym before me and after I leave, just chatting around with men. Absolutely disgusting.

The least you can do is grab some free app for your phone and take notes. The least.

[–]SlySoothSayer3 points4 points  (0 children) | Copy Link

I started logging my lifts about three weeks ago all I did was the movement the amount of reps And the weight. Before logging my shit I would walk into the gym and have to guess what I was lifting last week.

Now I know what I was lifting last week and can now take what I was lifting before and add 5 or ten pounds to it, this means I’m always pushing myself harder

[–]1v1crown2 points3 points  (0 children) | Copy Link

Saw that one coming. Read the title, and was like "another fuckarounditis post"


[–]reluctantly_red3 points4 points  (3 children) | Copy Link

I agree 100% with the need for intensity. However, I found writing shit down actually hurts intensity. It slows you down and pulls you back into accountant/office drone space. If at the end of your workout you're soaked with sweat you hit your intensity level.

[–]juulinschool 1 points [recovered]  (2 children) | Copy Link

Dont write during, do it after. But yeah, the sweat rule is a good one.

[–]reluctantly_red14 points15 points  (1 child) | Copy Link

I've never understood the regimentation thing. My workouts are almost always improvised to some degree. If the squat racks are taken I'll do trap bar deadlifts instead that day. If my shoulder is sore (my left shoulder has be dislocated twice) I won't do incline barrel presses I'll use dumbbells. Also, since I'm over 50 avoiding injury is paramount. Pushing for new personal bests all the time is recipe for injury for us old guys.

I track my progress by how I feel and how I look. Last weekend I bought a new pair of jeans -- size 34 -- same size I wore by freshman year of college thirty eight years ago (down from size 52 18 months ago).

[–]mghibli2 points3 points  (0 children) | Copy Link

Freshman year of college... That’s impressive!

[–]djh860-1 points0 points  (2 children) | Copy Link

So true I totally agree. I sweat I’m out of breath I’m sore I hurt. Everyone else is there chatting. I hate the fucking skinny dope that always wants to talk my ear off. I’m not there to do curls or pull-ups. I’m there to force my body to change.

[–][deleted] 20 points21 points  (1 child) | Copy Link

Pull-ups are a key compound life bro

[–]btrpb4 points5 points  (0 children) | Copy Link

Bread and butter. I do pull ups every day.

[–]iredrum0 points1 point  (0 children) | Copy Link

I think the main takeaway here is don't try to kid yourself. You don't need to write down everything to know that doing a handful of curls and some treadmill once a week isn't going to give you the body you want. If that was the case, everybody would be shredded like a pornstar.

Effort is directly correlated to results. Don't lie to your self about your effort and your results won't be surprising.

If you don't know what you are doing, get informed from quality sources. If you need a program, use one. If your not going to put in effort, don't waste your time.

Edit: And if your not on compounds like these YouTube "gurus" you can't eat the same crap they do and run the same programs they do.

[–]Morphs_0 points1 point  (0 children) | Copy Link

Seems like me and my buddy are one of the few that show agony faces while lifting, especially when the other one is spotting.

Same with cardio, I always see these people WALKING on the threadmill. What kind of workout is that, afraid to break some actual sweat? Meanwhile I'm busting my ass on the rowing machine.

[–]drewshaver 1 points [recovered]  (1 child) | Copy Link

I track my lifts and make progress steadily in every category except biceps, for whatever reason I cannot seem to move up on curls. Any tips?

[–]inferno12341 point2 points  (0 children) | Copy Link

No real need to imho... If you consider the low weights the relative increments are much higher (i.e. +1 kg on your 15 kg curl equals + 7.5 kg on your 100 kg bench) especially if you take into account the rep-range which is often set to 12-15 as opposed to 5-8 for compounds. I just use them to slay biceps after compound back lifts and pay more attention to really fatigueing the muscle rather than increasing the weight. They are also the first thing to go when I don't have time, or am cutting fat.

Tl;dr: as long as your main lifts increase, who gives a shit

[–]EscortSportage0 points1 point  (0 children) | Copy Link

Dorian Yates has every single workout written down in a book, go listen to him on joe rogan's podcast, a great insight on how insane he was, i was impressed actually a really smart guy, i may listen to it again on my commute.

[–]mrp_awakening0 points1 point  (0 children) | Copy Link

I've had great progress doing my own program, but I've always been methodical about how I make it, and with taking notes on how much I lift and for how many reps. Nothing wrong with your own system if you know what you're doing. An example would be if you're starting out, you may be able to do the same heavy compound 2x in a week (squat, bench, etc...). This will get you big gains. As that gets heavier though, you'll need more time to rest those muscles. I found that after a while, benching 1x/week gave me more gains than a program where I benched 2x/week even though the opposite was true at first. Don't be afraid to mix things up if shit's slowing down or not working anymore.

That being said, the best program is one you can stick to. Better yet to write your shit down and only accept improvement week to week... baring a temporary deload once in a blue moon.

[–]gbdoragnic0 points1 point  (2 children) | Copy Link

> I believe fuckarounditis is caused by too much bullshit in the fitness industry.

SO true, find someone who aligns with your goals and honest about their supplemental use , there are sides to body building.

> Now, I will admit, it isn’t easy to suddenly track all of your progress

There is a app that will scan your food and automatically track calories , sets and so on , buying that expensive smart phone now has a good use. I thought I was eating enough but found out I was often eating less than 1,000 calories a day.

I will say this, keep working out even if you aren't making progress, going to the gym, doing those sets, do more than you think, maybe not your body but mentally, and health wise the benefits are tremendous especially if you get older.

I think the biggest mistake people make is unrealistic goals , Focus more on the day to day benefits of running, and lifting , I'm no longer tired randomly, I wake up earlier, I'm more resilience when I don't get a lot of sleep, around 3-4 years people started noticing my body was looking decent and I would get compliments. If I went in with the mind set working out= more sex I probably wouldn't of lasted

[–]inferno12340 points1 point  (1 child) | Copy Link

<1000 kcal, holy shit, that shoul be an unmistakably small amount of food

[–]gbdoragnic0 points1 point  (0 children) | Copy Link

I use to think I had good metabolism and that I ate much as a fat person, skinny people are often just as delusional as fat people

[–]Mr_Badass0 points1 point  (0 children) | Copy Link

Most guys only work out their arms and chest and neglect their legs. Also very few do compound lifts like deadlifts or squats. I believe the reason is that they assume they only need to do arms to attract women. The number of fatties wearing tank tops showing off arms with 25% body fat and chicken legs is big at my gym.

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

High volume’s for geared. High frequency is for natties. Thus Thib;

[–]trapaik0 points1 point  (0 children) | Copy Link

Don’t be that guy at the gym who writes more notes than an accountant.

[–]djh8600 points1 point  (0 children) | Copy Link

Yes I do pull-ups and I hit the heavy bag too but that’s not why I’m there. I’m there to change my body. If people would keep change in mind they wouldn’t fuck around so much.

[–]Yozki0 points1 point  (0 children) | Copy Link

Download the app. If you manage to reach a plateau doing that, congrats, you can now research other programs or tweaks to this one, whatever.

[–]sky_fallen0 points1 point  (0 children) | Copy Link

Fucking love stronglifts 5x5 right now. Love those squats.

This program is so much fucking easier than when I had nofuckingclue-iteis. And even though I can't afford to buy my macros right now the weight is still fucking going up. I'm close to my own body weight ffs.

I used to put myself through so much pain for no reason whatsoever doing cycling (hint: don't do cardio). I never knew it could be this easy.

[–]mathiasstyre12340 points1 point  (0 children) | Copy Link

FitNotes is perfect for taking notes because it's so simple Im loving it

[–]Fulp_Piction0 points1 point  (0 children) | Copy Link

Everyone should read the gym post at the top of the becomeaman sub, it's pure, simple gold.

[–]EnlightenedViking0 points1 point  (0 children) | Copy Link

I have a nice program that is getting me up to deadlifting 600lbs by the end of this month.

I like to Mountain bike, hike, box, and keep mobile so staying injury free and being able to wipe my own ass is important.


No spending time on cell phone - get that playlist set and leave it in your shorts.

work harder than everyone in the gym. As you can see from OP this is not that hard considering everyone is on their phone.

Box Squats, Lunges, and front squats light for one week.

Deadlift, Box Squat, Front Squat heavy 5x5 the next week.

I've seen huge gains in my back and legs by going one week heavy and one week light.

Keeps me injury free and ready for the next violent week of lifting

[–]Texas_Indian0 points1 point  (0 children) | Copy Link

Time tracking changed my life. This is basically time tracking for the gym.

[–]kabuto_mushi0 points1 point  (0 children) | Copy Link

Gotta agree. I suffered with fuckarounditis for years... I didn't look bad and definitely had more muscle tone than the average fat fuck.

It isn't till I came here that I learned to actually make progress.

[–]hakubamatata0 points1 point  (0 children) | Copy Link

Sage advice, and get a good workout tracker app:

The Workout List by The Red and Black Tree

[–]Jesi_Cat0 points1 point  (0 children) | Copy Link

I always start my gym session with a prime movement. 5 sets x 5 reps. Really focus on upping the weight on the bar.

Legs day starts with Deadlift,

Back/Biceps with Lat Pulldown (Bent Over Barbell Row if the gym is busy-fucked),

Chest, Tri's & Shoulders with Bench Press and then Shoulder Press

In terms of goals for what weights you should be aiming with -
As a beginner goal aim towards slowly and carefully (injuries will set your progress back by miles) working up to:

Bench Press 75% of your own weight

Lat Pull down 75% of your own weight

Standing Barbell Shoulder Press 60% of your own weight

Deadlift 150% of your own weight

Squat 125% of your own weight

10 push ups

1 chin up (unassisted)

1 pull up (unassisted)

2 minute plank

I am not saying this is perfect for everyone - but if you're looking for a place to start and a goal to work towards, above is a suggestion. Everyone needs to start somewhere, right?

With my supplemental and isolation movements I focus more on other methods of increasing intensity - supersets, tempo, 21's, pulses etc.
I have found that the combo absolutely smashes me and gives a good structure to my workouts.

For iPhone users - Gymbook is really awesome for tracking weights and progress. Its free for the basic version (which is more than enough).
You can add in custom movements, different programs for your split and it will always remember your last weights and give you a progress report at the end.
Its a really good way to compete against your past self. I preloaded all my movements in and started with a guesstimate of what I lifted so it was pretty quick to just change the weights in between sets without fucking around too much with my phone in the gym (a personal pet peeve)

[–]legedu0 points1 point  (0 children) | Copy Link

It's not hard. and some intensity will get you like 90% of the way there.

[–]ac3jc0 points1 point  (0 children) | Copy Link

Tall just need to follow Jeff Cavalier at

[–]rayk10k0 points1 point  (0 children) | Copy Link

I don’t think you “need” to write your shit down, you just to work your ass off.

Compound movements are key, and should be the staple of your workout. Isolation movements should never be the focus, just additions after doing 2-3 compound lifts per muscle group.

If you’re natty, your best bet is gonna be hitting everything 2x a week with about 12-14 sets per group per session. Make one day a heavy day and one day a hypertrophy day for each group. Gains will be coming in no time.

[–]Poloyatoki0 points1 point  (0 children) | Copy Link

Unlike the people on this subreddit most people are too lazy to read and when you make gains they and they don't,you are accused of using gear.

[–]Koryphae_0 points1 point  (0 children) | Copy Link

Every time when I see fitness related post, wheter it is about steroids or which program is best for muscle gain etc. I always have a feeling everybody is rushing somewhere. Where are you hurrying?? Whats with the rush to 'get gainz'? How can you suggest a SIX DAYS PER WEEK program to a complete newbie who has never ever even been to weight room. When you have never trained, do not even bother starting before you have cultivated discipline of taking a daily walk for two months, because it is highly unlikely your 6day training routine will stick.

[–]ProsferiuS0 points1 point  (0 children) | Copy Link

I gotta admit I'm guilty of fucking around. I've been lifting for almost 6 years and I'm now as strong as in my first year of starting lifting. still bench 225 for few reps, squat not even 315 and deadlift close to 400 pounds. But my biggest problem I think is consistency. I can't stick to the plan long enough. Not counting reps, not tracking weights, just moving the same weight year after year...

[–]dza76wutang0 points1 point  (0 children) | Copy Link

Google sheets on your smartphone.

  1. You can preprogram formulas and workouts ahead of time. Take 30 minutes and you can have an entire year of lifting ready to go.

  2. It's cloud based, you can access it anywhere you can each Google

[–]BurnoutRS0 points1 point  (0 children) | Copy Link

Heres what you do

when you lift, you record the exercise, the number of sets and number of reps per set. Your goal is to make these numbers go up

Now you can go in blind and just experiment until the numbers start doing what you want. Or you can lean on the millions of other people who have gone forth and done this work for you.

Heres a helpful rule: You dont set foot in the gym until your workout is laid out for you on paper, tables set up to record everything. It takes me 5 minutes at the absolute most and its fun. Im sitting there like "ooh shit son, what we gonna hit next? deadlifts? right after bent over rows? you dog you"

second rule: if its on paper, it gets done. Develop this sort of discipline. the only exception is when theres risk of injury if you push through an exercise

[–]BleuSceptre0 points1 point  (0 children) | Copy Link

You should also take picture of your body every month or so. I wasn't doing this in the beggining and I tought that I wasn't making any progress, while I changed a lot in only a few months.

[–]whuttupfoo0 points1 point  (0 children) | Copy Link

  • Why anyone would start going to the gym without tracking their weight lifting progress is beyond me. This is pure common sense.

[–]GoingOnTheRightWay0 points1 point  (0 children) | Copy Link

I see a lot of people here dealing with absolutes when giving their opinion. I would recommend getting an experienced trainer to review your effort if you want to know what exactly is not up to par.

Saying someone is fucking around does not really help to identify the problem.

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

Myfitnesspal macro calculator and meal tracker. Nuff said. Simple conversation.

[–]rebelde_sin_causa-1 points0 points  (1 child) | Copy Link

Sometimes I feel like everybody in the gym besides me is fucking around. I waste no time in the gym. From one machine to the next, bam bam bam, constant exercise the whole time I am there. Eventually I have done 3 or 4 sets of everything, coming back to each machine as I work my way around the room a 2nd, 3rd, and 4th time.

But what I see everybody else doing is one set, and then sitting there on the machine/bench playing with their phone for a few minutes, and then maybe they do another set. I guess after a while of this they can say "I just worked out for an hour" when I got 4 times as much done in half an hour as they do in one hour.

I am a sweaty mess when I get done and sometimes feel like I'm about to fall over, but I guess that means I'm doing something right. And the weight I lift increases steadily.

5 days a week, every week. Weekends to rest. If something comes up and I miss a day, 4 days isn't so bad either.

[–]blownnnn0 points1 point  (0 children) | Copy Link

This right here, I do the same. Headphones on, don't talk or acknowledge anyone, have a rough draft of what to work on and get on anything thats free. Always the hardest one working out in the room, gets you all the eyes. As soon as I start acting like everyone else, standing around, being lazy, joking around on phones and shit... waste of time.

[–]gottapoopASAP0 points1 point  (3 children) | Copy Link

Y'all got any links to some Google Docs programs or w/e? ya boy tryna get big asf

[–]IronMedal0 points1 point  (0 children) | Copy Link

Depends how long you've been lifting, how many days per week you can hit the gym, and how much time you have for each session. Check out the recommended programs on the fitness subreddit wiki and pick whatever looks most ideal for you

[–]lust4thealpha0 points1 point  (1 child) | Copy Link

I just rejoined my gym because I felt like shit and more importantly look like shit. Here’s my approach and I shit you not, this will all make sense to you. SOCIALIZE. I approach someone new at the gym that is in really good shape and I just ask them about what a good tricep would be for example. Even if you sort of know a bit, play the dummy and let them get excited about someone wanting their expertise. You would be surprised, people more often than not love to help and will give you more help than you asked for. I’ve only been back for a few weeks and have made many friends, learned routines the guys that really achieve an amazing physique use, and seriously, already feel the gains and I plan on them to keep on growing.

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

Needs to be said that if you can't lift weight with strict form, don't lift it, go lighter. I did some damage to my lower back doing deadlift with shitty form, I'm lucky it wasn't worse, but still a pinched nerve. People that try to move weight they aren't able for are worse than the one's who fuck around. 8-10 rep range, max weight, strict form.

[–]reddzeppelin0 points1 point  (0 children) | Copy Link

false, the reason I am not seeing much progess is alcoholism

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

It's not fuckerounditus it's idiotitus.

The average person is not that bright and half of them are less so.

They don't have a clue and won't try to learn. Go ask them some questions about their routines, oh how you will laugh.

One I hear a lot is they don't want to use heavy weights because they don't want to get too big. Like that's ever gonna happen, lol.

[–]omega_dawg93-1 points0 points  (0 children) | Copy Link

I'll just add...


most of the guys i see do 1 set and take a 5 min rest btw sets to check social media.

[–]throwaway-aa2-1 points0 points  (0 children) | Copy Link

This is good advice for most people for sure.

Me, I've done strength courses and measured shit, and make similar gains while not measuring shit. I do this for 2 reasons:

  1. People underestimate how important form is. People bench and their butts come off the bench, they squat and either don't reach depth, or don't use the correct biomechanics. People deadlift either with rounded backs, overextended backs, and they'll tend to do shit like over rely on spinal erectors rather than their posterior chain. I'm back in the gym after being sick for a couple of years... and in my first couple of months back, it's incredibly important for me to go as heavy as I can, at a weight where I feel like I'm nailing the form down.
  2. The major reason everything is measured, is so you know how much weight you put on next time. This is the main driver. The thing is, is I mostly am not satisfied with squeaking out easy reps... so I generally tend to add however much weight I need, so that I can barely stand by the time I'm done with my workout.

That being said, I'm making great gains on this, and I have the associated experience to do it. Just wanted to point out that anyone not tracking progress, as long as they're doing well, should be okay.

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

If you have an La Fitness membership, talk to the personal training director and get your body composition done. They make money off of selling training but if they don’t have an appointment, they are just there chilling/making calls. And are a resource you can use

Finding your goal weight/body fat percentage for your age can really narrow your aim instead of the endless search for ‘getting swole/losing this fat etc.”

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

If you’re not tracking calories bulking and on Jason blaha ICF, you are fucking around. (Unless you’re already lifting 2,3,4 plates b/s/d

DO NOT @ me.

You can kill a man, but you can't kill an idea.

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