Lifting/Workout routine post?

behindtheline40 · 2013-12-05T03:31:21+00:00

[permanently deleted]

walogo · 2013-12-04T23:08:51+00:00

Strong Lifts.

2013-12-05T00:04:01+00:00

If you've never used free weights/barbells before, you should get a trainer or experienced friend to show you the ropes so you don't end up hurting yourself. I see a few cringe-worthy forms on lifts every now and then.

BloodRoseTRP · 2013-12-05T00:17:47+00:00

Google is your friend.

Subscribe to a large variety of YouTube channels to further your knowledge. Each channel will have different views, just take what is beneficial from each. I recommend Elliot Hulse as a starting point.

As for supplements, I personally don't take any. Do your research before you invest in supplements, if you choose to.

2013-12-05T03:42:40+00:00

I do stronglift 5x5, plus curls on the A days and forearms/grip on the B days. I do ab stuff every day (except the off days). Ab stuff is either planks or L sits, I keep trying to do dragon flags but am not yet strong enough.

Off days aren't completely off, I do cardio on the weekends.

I plan on continuing this program until I start peaking on the amount of weight lifted, then I think I'll move to Greyskull.

I haven't gained a huge amount of mass but the weights I'm lifting are going up and up. I am frustrated at being skinny, but I try to channel that into lifting harder.

2013-12-05T16:55:33+00:00

I taught myself how to squat by reading Starting Strength and watching YouTube videos. I could have avoided some back and knee pain by just asking a friend who lifts, but I'm too proud to ask for help sometimes.

Just ask a friend with experience to show you how to do the lifts you want to do. Especially squat and deadlift, those are the 2 you can really injure yourself on. They are also the most effective. After a few months, the movement will start to feel more natural.

The following is just my opinion, I have been lifting for 5 months and got some great results both in strength and appearance. I'm sure you can do something else and get good results too.

As a beginner, the lifts you should focus on are:

squat
bench press
deadlift (or straight leg dead lift)
over head press
bicep curl
bent over row
calf raises

You can do all these lifts 3 times a week, just do 2 sets of each. I have a "heavy day" 100%, "medium day" 90%, and "light day" 80%. Each week I increase the number of reps I do by 1. When I reach 12 reps at a certain weight, I increase the weight by approximately 10% and start over at 8 reps. This routine is called "All Pro's beginner routine" look it up. By doing this I increased my squat, bench press, and deadlift by 50% in 16 weeks.

For building mass, you have to eat. A lot. You have to track your calories in an app to make sure you're getting enough. Most people have no idea how much clean food you have to eat to take in 3000 calories. So long as you are getting enough protein and calories, you will grow when you lift. If you don't eat enough, you'll get stronger and more toned, but you won't gain much mass. Eventually you will hit a plateau until you start eating enough.

Supplements: whey protein is probably essential, creatine is good, the rest are not necessary (unless you want to use testosterone)

LuciusExitius · 2013-12-04T23:08:16+00:00

Try /r/becomeaman

positiveeagle · 2013-12-06T14:48:09+00:00

http://scoobysworkshop.com/

Website has all of the information you need to learn how to work out and eat for free.

InsanityManifest · 2013-12-07T17:13:49+00:00

The routine that I use is the one Thomas Jane used for The Punisher.

I work out twice a day, four days a week. Focus on one or two muscle groups for each those days. I will sometimes sprinkle body-weight exercises in-between weighted ones to give my muscles a chance to recover without wasting time.

I also do my exercises in monthly phases; 1st month is basic strength and conditioning (70-75% of my max), 2nd month is heavy weights (80-90% max), 3rd month is high reps where I alternate weight amounts (70-80-90-80-70). Then I have a recovery phase of two weeks in case there is injury (65% weight, high reps) before I go back to phase 1.

I also make sure to end every workout with a nice run or stationary bike session. Doesn't have to be insane; 20-30 minutes is all you need, so long as you're sweating and your heart rate is up.

It is a bitch of a routine though and will break you if you aren't careful but it gets results. I lost almost all my bellyfat in 3 1/2 months and have gotten big enough to attract stares from women, especially if I'm wearing a medium shirt.

I don't do too many supplements; multivitamin, cordyceps, whey, and creatine on my workout days for recovery. I don't really have any kind of diet plan since meat is my favorite food to begin with.

Title	Lifting/Workout routine post?
Author	[deleted]
Upvotes	8
Comments	17
Date	December 4, 2013 10:55 PM UTC (12 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/1s44kc/liftingworkout_routine_post/
Archive Link	https://theredarchive.com/r/TheRedPill/liftingworkout-routine-post.8508 https://theredarchive.com/post/8508

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