Hey IST this is my 1 month arm progress. What do you guys think does this look ok for one month.
Stop procrastinating and begin your healthy life today!
Hey IST this is my 1 month arm progress. What do you guys think does this look ok for one month.
In case this actually isn't bait you are a retard. No one can tell without a before picture but besides you can't gain much in just a month anyway
I didn't take a before picture. I have 3 more months to go before I meet my internet gf irl and I want to look a bit better. My diet is good. If I just keep going with SS will I look a lot better in 3 months?
ditch the SS and focus on maxing out calisthenics gains and rooning. your SS form is probably shit. Progress on pullups and pushups if you get to 20 pullups and 50 pushups and a sub 1 hour 10k then you are ready for SS.
>Progress on pullups and pushups if you get to 20 pullups and 50 pushups and a sub 1 hour 10k then you are ready for SS.
I will do this thank you.
It is going to be alot easier to progress calisthenics as a noobie as weights can be intimidating and your skeletal structure is likely not ready for real loads. Running will build up skeletal strength from the impact and the calisthenics will build up muscle. Also I am sure you can currently visualize yourself doing lets just say 2x as many pushups as you currently can do right? That doesn't even seem that difficult? But what is your current squat? It is alot harder to imagine your doing 225lb squat I imagine.
You need to build up an athletic foundation before starting a heavy barbell routine like SS. if you can't run a sub 1 hour 10k make that a goal you will feel better your body will work better and you will see changes in your physique. The cardiovascular strength will carryover more to your calisthenics movements and eventually your strength work than anything else.
If you enjoy the gym and enjoy barbell lifting and actually have a decent squat and deadlift ditch entirely progressing up to heavier and heavier weight and instead build up volume. If you can squat 135lb right now build up to 12. then build up 155 for 12 while building up 135 for 20. Same with deadlifts lets say you can do 185lb RDLs. Work up to 8-10 and then work up to 205 RDLs 8-10 while progressing to 12-14 with 185.
For many noobies it is alot easier to progress in volume than it is intensity adding tons of weight. Like if you already did 6 reps before you probably know you had at least 1 more in the tank. And then you may even be able to visualize that you couldv done 8. So you are going to reach that PR quickly if you push yourself. Of course this is also true with weights. if you hit 3 reps at 315 you can do 3 reps at 325. but it actually may be easier to push for 4 reps at 315 rather than then 3 reps at 325 first.
Focusing on higher volume lower weight is going to force you to develop great form and technique. Also you will blow up from the hypertrophy.
Thank you bro I have saved this. My current squat is 140lb for 5 but I feel very uncoordinated when doing it and my form I dont know if its any good. I will focus on the running, pull ups and push ups. I started talking to some random guys there too and one helped me with form but I shake quite badly making it difficult.
>I started talking to some random guys there too and one helped me with form but I shake quite badly making it difficult.
140 for 5 is a great place to be. You can absolutely blow your legs up and become a sick beast. If you think you would enjoy them I would stick with squats. Do RDLs for your hamstrings and posterior chain. Try and do a ladder session and see if your form increases. Just with the bar do a set of 20. should be possible. Then with 55 do 18. then with 65 do 16. then with 75 do 14. with 85 12 95 10 105 8 115 6 125 4 and 135 2. Hope that makes sense. That will be brutal and don't feel discouraged if you don't hit the reps like 95 for 10. just hit even numbers and then the next set shoot for 2 below that. So if you hit 8 or 95 just go for 6 at 105. This will be brutal force you to have good form and also likely humble you and expose the fact that you need to work on your cardio and athleticism.
Also can you describe the shaking? Do your RDLs and Squats with a hip resistance band but just have it on your calves. Pic related. Drop the weight to where you don't shake and focus on bracing and keeping your knees pushing out against the band.
Literally don't even have a program just go in everyday and do squats and RDLs and progress volume or weight but focus more on volume. Eventually you will be very comfortable with the weight and naturally progress the weight. Because the idea of doing 5 reps at a higher weight becomes an easier task than another 2 reps at your current weight because volume is freaking difficult. You want to do the difficult.
Also when I have new lifters do a squat ladder I have them instead of the 2 for the last step of the ladder rest for as long as they need and do as many reps as possible. Often times since the weight for them is actually really low they set massive PRs. Their bodies are fired up for sometimes the first time in their entire training experience and they pushed through the pain and hit big PR volume.
If starting with the bar in the ladder is too much do the first 20 reps holding a kettlebell or if you can a 25lb plate in front of you. then do 18 with the bar. If you don't finish the ladder with that then do 20 bodyweight and then 18 with a 25lb plate and then 16 with the 45lb bar.
In fact if your squat form is trash you should really first work up volume with goblet squats. I don't really like the feeling of holding a kettlebell in goblet squats but I like holding a nice 25lb or 45lb plate. So first build up to 20 goblet squats with a 25lb plate and then 20 with a 45lb plate. and then you can start backsquating. This will force you to brace better and keep your back and core tighter as a goblet squat is essentially a front squat.
These work up the volume on these. Extra volume on these never hurts. Practice pausing in the bottom and feeling comfortable down there. If you can press the plate out in front of you and hold. This is going to train proper bracing and stability for the eventual heavy barbell back squats.
Doing these ideally with a resistance band between your legs and forcing the knees out should help lock in great squat technique.
Also in the same vein as getting good at the goblet squats before ever doing a barbell backsquat you should progress on a 45 degree back extension or a hyperextension on a GHD before ever doing a deadlift. If you can't do 20 reps holding a 25lb plate comfortable on a 45 degree back extension work on these before hitting deadlifts. These should even for the rest of your lifting career be essential parts of your warmup goblet squats to ensure your abs are firing for the bracing and hyperextensions to ensure your erector spinae are firing.
Everytime you train prove to yourself in someway you are better than the previous session. If you didn't hit 1 more rep on the pushups hold yourself at the top of the pushup in plank position if you didn't do that the day before. If you held yourself up the day before but today still didn't hit 1 more pushup rep at the top instead of holding plank do mountain climbers. If the next day you still didn't get an extra rep lower yourself to the bottom and hold yourself there.
My point is you have to figure out ways to prove to yourself you are getting better. And you don't need anyone to tell you what and how to do this. You are creative enough and motivated enough. Everyday prove to yourself you are better than the last. If you don't hit 1 more rep on neutral grip pushups go for a PR with hands close diamond grip. Elevate your legs on a chair and hit a PR on leg elevated pushups. Just ensure everday you are progressing in someway.
Don't do SS then lol. Do upper/lower split 4x a week. Also cardio and eat.
Lol, lmao even
SS? Kindly explain what that is, sirs?
I married my internet gf almost 10 years ago 😉
Second the other guy my split is ULUL run ruck rest. Skip rucks but don't forget to run. I don't really like SS. You really need more than compounds, they are an essential part of any split, but you should also be supplementing them with group specific machine and dumbell exercises.
Gains are really slow and limited with this, it's good for mobility and the mind muscle connection but anyone doing weight training is going to see changes faster than a cali only routine
I'm not saying it's bad to do this I'm just saying you should reasonably expect less growth
Sidenote, work on your core, it's probably weak and a strong core makes every lift easier by keeping your body stable.
It's too heavy. And possibly you're wearing squishy running shoes that doesn't help. Good case for a squat machine like rel
The fact that there is some forearm development means your training is likely not terrible but like everyone you need to actually push yourself to progress more. Don't ever go in with a limitation in mind you are going to do better than the last time. In some manner. And you are going to have to get into an intense state to do it. You can't go in and do just do the same thing as the last time.
>You can't go in and do just do the same thing as the last time
Compared to what?
you look like shit come back in 2 years
Literally no muscle. Come back after a year.
Not arm progress, but this week I ran 7k for the first time ever. Non-stop.
Legitimately a bigger accomplishment than pushing around weights. That requires a lot of mental focus. Great work anon.
I’m just gonna jump in here to say that just keep it simple. SS is great for that or whatever strength program you can find. Do not start adding a lot of accessories. Just pick a program and stick with it for 6 months. You’ll gain with whatever if you are consistent.
I fucking hate wall of text anons, so much unnecessary crap.