fitness redpills
rule : you must have discovered 'em by yourself in the field, not via reading sCiEnCe articles or youtubers
fitness redpills
fitness redpills
rule : you must have discovered 'em by yourself in the field, not via reading sCiEnCe articles or youtubers
you can make gains maxing out every day
t. bulgarian method enjoyer
>It is socially acceptable to pop a semi in front of roasties when doing hip thrust / booty blaster machine
Stretching is a spook
Stalling on a movement? figure out what the weakpoint is and improve it.
vaxmaxxing helps with gains
JoJo posing is great for mobility training.
If youre not 100% sure youre doing an exercise correct youre probably not doing it right,deload and correct your form your progress will be much better
Read the sticky.
Diet:
>Eat real food
>Eat mostly plants
>1-2g protein per lb of bodyweight if you're trying to gain lean mass
Exercise:
>Push, pull, upper, lower.
>Power hypertrophy upper lower
>Swimming
>Sports and martial arts
Mindset:
>Small, consistent, changes are far better than grand gestures.
>Grand changes are still fine, though, as long as you don't burn out completely
>Don't have an all or nothing mindset, break that habit (most people do it to some degree). Have the opposite mindset: if you have that slice of cake, then you need to compensate for it in some way.
That's it. There's no magic pill. You do this, more or less, for the rest of your life, or you suffer the consequences. The most important thing is that you find sustainable ways to live, you're not always going to have a perfect diet, so if you allow every slip up to turn into an excuse to totally relapse, then you haven't even made any real steps towards change.
>>Eat mostly plants
gay
2 grams Jeremy? 2? That's insane.
It was a joke, Mark. It was a fitness joke.
Kek
>mostly plants
>1-2g per lb
we are all africans!
That picture is so wholesome.
But some of us are more African than others.
Intermittent fasting cures IBS
In addition to this: Eating high protein, high fiber will fix your shits and improve your energy
Also, the leaner you are the easier working out becomes with the only exception that sooner or later you're going to lose some strength.
CGDCT anime is great for recovery after lifting due to lowering cortisol and boosting oxytocin
The more you suffer the better your results will get. Also taking betnesol makes bulking easy as fuck even if youre a skelly
I got a few red pills I discovered as I continued lifting. Keep in mind this is from personal experience.
- Most conventional back and chest exercises are limited by the strength of the arms, which tend to fatigue quickly before the chest and back muscles can be fully worked properly. I solved this by doing seated dip machines and straight-arm pulldowns which allows me to overload and work the targeted muscles.
- You can’t isolate one part of your chest. The biggest chest muscle is the pectoralis major. This is a two head muscle with one part attaching to the collarbone and the other to the chest bone. You can’t contract one head without contracting the other. Both heads contract whether you do either flat, incline, decline bench press.
- Built a budget home gym by getting a hex bar, pull-up/dip tower, Olympic plates and a dip belt. The hex bar deadlift, plus the chin up and parallel bar dip, cover most of the major muscles in the body. I did this during covid when the gyms were closed.
- Warming up using ramp sets followed by one work set allows me to progress without stalling.
- OMAD is the best way to lose fat.
>- Most conventional back and chest exercises are limited by the strength of the arms, which tend to fatigue quickly before the chest and back muscles can be fully worked properly.
This is often due to moment arm. People with longer arms, due to mechanics, stress their arm muscles.
>- Warming up using ramp sets followed by one work set allows me to progress without stalling.
Interesting. But those last warm up sets where probably working sets though right? Do you do back off sets?
I never done back off sets unless you're doing reverse pyramid training. How I do ramp sets is I do four progressively heavier warm-up sets followed by ONE work set with the top weight for the day.
>- Warming up using ramp sets followed by one work set allows me to progress without stalling.
ill give this a go on my OHP
The chest part sounds wrong. Of course you can never isolate completely one muscle out of all your body, there will always be some other muscle helping your movements. With the chest specifically you can overdevelop the lower head and look like you have man tits, most bodybuilders have this issue. Incline bench excercises contract better the upper head of the chest leading to more activation and more hyperthophy.
>The biggest chest muscle is the pectoralis major.
The whole chest is called like that, you mean the sternocostal head.
>Built a budget home gym by getting a hex bar, pull-up/dip tower, Olympic plates and a dip belt. The hex bar deadlift, plus the chin up and parallel bar dip, cover most of the major muscles in the body. I did this during covid when the gyms were closed.
Power rack with an olympic bar and bench isnt that much more expensive i feel like and you don't even need a spotter with the safety bars.
>Tea at breakfast and tea before bed will make you feel good.
based tea chad. Also I learned a warm tea on a hot day is actually really nice. Kinda maintains your homeostasis or whatever you wanna call it.
OK my redpill:
Injury prevention the most important element of successful lifting.
Fasting is the ultimate lifestyle
If you’re not 10% body fat you’re too fat and don’t need to eat
Vegetables and fruit are shit
Fibre is a meme
Suck the milk straight from the cows tit
Shit in the garden
Humans don’t need toilet paper. If you do your diet is shit
Always go for the liver
Eat as much meat as you can and include the organs
Pull-ups, push-ups and sprinting is all you need to be aesthetic as fuck
>humans don't need toilet paper
lol the amount of human ogres that lurk on this board is insane and they all think that they are evolved adn enlightened beings, your crack must smell awful and have tiny bits of shit in it and you are just like "fuckin alpha bro"
I have zero ass hair and I’ve been shitting in my garden the past 25 years
If your diet isn’t shit then your shit won’t be shit
Shitting is a 10 second action, not a 10 minute grind fest splattering the bowl
get some toilet paper
lightly dampen it
press it into your butt hole
pull it out
is there any brown?
if so
you are a nasty boy
Of course there isn’t, that’s why I stopped using it in the first place when I noticed there was zero shit after my first wipe
I know I can be a cave man but fuck I know when to make adjustments when somethings wrong, that’s how I got to my lifestyle in the first place
Dude is definitely a larper/shitposter
Like fuck I am
Take the bidet pill abondon the toilet paper garden gnome
I will look dyel af if I worry about staying in 10% bodyfat
A pull up bar, a dip bar, and a concrete wall and floor are more than enough to get yourself fit.
Tea at breakfast and tea before bed will make you feel good.
Foods that are garbage will make you feel garbage. Everything you eat must have value of some kind, including desserts.
The best cardiovascular exercises are running, swimming, and kicking ass.
God gives you the last rep, and is the reason you completed the previous.
There is no such thing as carbs, fat, and protein
I achieve the same results as long as I eat real food
Just avoid processed garbage and stop obsessing over the optimal diet
All true and this is how people used to eat but fasting was still intrinsic in their lifestyle even though they didn’t “acknowledge” it in the same sense as today
Everything is individual. Training and dieting and recovery. Don't listen to others.
if you spin the plates you lift faster but you'll be slower when the plates slow down idk why but i discovered this in the lab and have yet to seen it disproven by other scientists so I think its legitamat.
Maybe it's centrifugal force.
>he doesn't spin his pl8s
If you want to be lean all you need to do is be active every day and not eat until you have abs
You can lift heavy/hard and just not eat and you will still recover enough to workout again without eating. I have done an SS-like strength routine while not eating for a week straight
"Dieting" is a meme. Your body can go without food. Just don't eat and exercise so that your body retains your muscles. Getting in shape is that simple.
Like it or not genetics is most important factor no matter how you cope.
no, it's time spent lifting
lol no. If you are low responder you will have negligable gains compared to someone who is high-responded to excercise during same time frame.
https://www.frontiersin.org/articles/10.3389/fspor.2020.00114/full
how to tell which i am
Nore really sure but results usually speak for themselves if you are starting to workout you will get noobs gain but you will start to stall the closer you are to your genetic limit. People who are high-responder have higher upper genetic limit so they start to stall later.
ya I'm just a noob trying to lose weight while building whatever muscle I can while OMAD
Just focus on losing weight. Everything else comes after. Eat meat and veggies
>Twenty-three endurance-trained athletes (14 runners and 9 rowers/kayakers; 14 men and 9 women) were classified as high (n = 9) or low-responders (n = 11) based on pre- to post changes in treadmill running, roller-ski skating and double-poling ergometry performances following 6-months of standardized XC ski-specific training.
Please don't post retardation while laughing at people.
ngmi
supplements are a waste of money and are unhealthy
The hypertrophy range gives the least results.
Cardio is extremely useful for cutting, contrary to what IST wants you to believe. But you have to actually go out and start running, cycling or swimming doesn't cut it. With a 30 minute run you can burn more than 500 calories. Running 4 times a week + lifting + eating whatever the fuck you want is literally god tier.
>cycling or swimming doesn't cut it
I guess that 80km ride didn't burn 2,000+ calories
RPE 8 doesn’t exist. RPE 7 and 9 are real but there’s no such thing as an 8
High fiber diet = big poopies
>focusing on strength wont give you an impressive physique
>bulking in the way its is normally understood is stupid for natural lifters
u ok bud
refute me
Okay, you're wrong 🙂
How do you go from 140-180lbs without bulking?
Are you the same gay from the other thread?
Why do you always ask this fucking question? It would take 5+ years to gain that much muscle
And yet people do it in much less
>Cutting and bulking is for roiders
>for hyperthropy type of workout doesnt matter its all about volume
Bench press is EXTREMELY overrated, and honestly shouldn't be touted as the go-to chest exercise.
bench press doesn't activate my pecs all that well, and I had to let go of dogma of bench press being a main movement and go with dumbbell chest flys and machine pullovers.
SO much more activation, I actually got DOMS doing flies over a bench press the first time I did them.
If the bench press works for you, fine, more power to you, but the stigma that you HAVE to do them is retarded.
Diet:
>Eat things that grew from the earth or moved around this planet. No, your bathroom's fungus and your garden's worms don't count
>The cutoff for "processed" food (think olive oil, cheese, bread etc.) is a few hundred years of your ancestors eating that food
>Taste is a choice
Excercise:
>The only acceptable cardio are swimming, sparring, sex and horsemanship
Mindset:
>Hitler
Using straps for dumbells when doing dumbell rows. My back exploded since i started doing it cuz i can pull more weight and higher reps. I train forearms with DLs and pullups anyways.
>2000 iu of HCG 3 times a week will double your nut size in just over a week, it'll also slowly grow your dick about an inch over 3 months
>Programme doesn't matter for beginners, the first 3 months should literally be proving you can go to the gym 3-4 days a week consistently. Then slowly integrate more changes after that.
DIET
>raw animal products (meat/organs/eggs) + fruit is the best diet to be effortlessly lean while still having the energy to lift hard
>carb refeeds with white rice every now and then are ok
HEALTH
>sunlight and sleep are everything
LIFTING
>PPL is the GOAT routine
>keep each day down to 3 sets of 3 or 4 exercises and hit them with maximum effort, you shouldn't be in the gym more than 30 minutes
>isolations > compounds for aesthetics
>12-15 rep range is the sweet spot
>the best way to grow lateral delts is to crawl the rack doing lateral raises to failure at every weight with no rest between them
>squats and diddlies are a meme, use isolations for legs
Dyel the post
>Raw meat
t. Brainlet caveman
Cooking is the greatest development of humanity bar NONE.
>Sunlight and sleep are everything
Absolutely true. 100% agree.
>PPL is GOAT
Incorrect, the routine you do is GOAT, as long as it's kinda balanced. Doesn't have to be ppl.
>12-15 rep range
+3 immunity to injury -5 speed. I personally stay below ten.
>Best way for lat delts is burnout sets
That's actually the best way to get the most insane feeling pump in your life, incredibly motivating. The delts are not special.
>Squats and diddles are a meme
Absolutely false. There is such powerful psychology in the squat and deadlift, but beyond that, I'd rather do 10 squat variations than a single set of the leg press machine.
test
icles
Protein is a meme along with all protein powders. 100g is plenty. You are better off spending that money on actual food
Being autismo is outweighed if you are tall/jacked enough.
Am living proof of this
I would still be a virgin if it weren't the case
This is what I have found personally on my personal journey.
>lift in the morning
>Ice cold choccy milk intra workout
>6 months of lifting makes you stronger than 90% of people
>Girls absolutely love feats of strength no matter how much they deny it, they just don't like charlatans
>They also like it if you treat them like a man
>The people in the gym judge you the least for your physique
>Lifting is actually incredibly simple
>Daily life gets objectively easier, even when sore
>Leg day is the best day, hands down.
>Lifting has a euphoric effect for a few hours after approximately one month and it does not leave
>The sun makes the best alarm clock
>Neomachian ethics is the best moral philosophy, even if it's utterly false. (The Bible is a slight modification, and a great substitute if you are a christchad)
You don't need to waste money on a gym member ship to make gains,all you need are a few durable knapsacks,a 30 lb block,2 45 lb weights,a barbell,a bar,alternating movements to progress.
Fuck the science
Based, as a graduate with a stem degree I can confirm science is infact gay and untrustworthy
It's not bad but it's so easy to get bogged down and you end up focusing on tiny things that don't matter. It doesn't help that a lot of those scientists are DYEL or fat.
When you work on research you realize how much stuff is smudged too for funding, and how many useless studies there are. A simple life, based off of tangible facts and results, I have found is better. My knowledge in chemistry, biochem, and biology has been useful, but only the really hammered down things that were discovered decades ago.
you underestimate how terrible it is
You don't really need that much protein.
Muscle maturity is way more important than most people think. You can’t fake 10 years of lifting.
You can out exercise a bad diet
5-7 days a week of exercise is necessary to change your physique. 3 days a week is maintanence.
Stretching and flexibility is more important than strength
Gear will shorten your life expectancy and prematurely age you, especially your face.
>Muscle maturity
Broscience as fuck.
post physique
> slow cardio builds your engine, you will feel so much better once the benefits kick in
> lift heavier, progress weights
> 6-12 sets is all you need
> dont keep temptation foods in your home
> eat to gain
Nothing new under the sun. But give your focus to lifting, running, whatever you're doing while you're doing it. Accepting that pain builds character
This retarded industry will never get it with the cardio. Once you build a respectable cardio base you can literally eat whatever the fuck you want.
People who say "you can get that body in a year" are DYEL idiots. Women who don't workout have insane ideas about how long it takes to put on muscle.
a gram of protein from whey powder is not as good as a gram of protein from meat or eggs
>get some chicknes
>yuo get eggs 🙂
Meat is tasty and makes me feel good. Fresh meat cures scurvy
85% (6reps) is the best intensity to get big and strong.
Dumbbell flyes are retarded and useless (Think about the force of gravity). Just do the shoulder horizontal flexion with a cable or use the peckfly with one arm.