I've been learning about lifting because my autism requires I know everything about a subject before I begin.

I've been learning about lifting because my autism requires I know everything about a subject before I begin. I'm going to try body recomposition, but the only thing I haven't been able to get a straight answer to is exactly what to do in the gym. I'd like a 4 day upper/lower split, but I'd like to optimize my routine for maximum gains. I don't know which exercises to do or how to choose what to add to my routine at all. Everything says I should do lower reps at high effort, the opinion is mixed on whether or not to add cardio.
Tl;dr how do I pick a good routine and should I do cardio? Pic unrelated

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  1. 4 days ago
    Anonymous

    Sorry you posted a naked woman I’m not helping gay

  2. 4 days ago
    Anonymous

    I find good gains at 8-12 reps at high effort
    don't overcomplicate it, best thing is to just go lift even if it's full body 3x per week
    the longer you wait, the less efficient you are over a timeline
    just lift

    • 4 days ago
      Anonymous

      This is good advice

      Go this week, try 3 or 4 exercises. If there’s one you really don’t like, switch it out next workout. It’s going to take a sec to get steady on your feet so don’t sweat it too much, push yourself hard enough that you feel satisfied leaving

    • 4 days ago
      Anonymous

      Totally illogical to sit there and wait to "maximize gains" when you could be getting gains from doing almost anything in the meantime.

      Just go and lift.
      Pick 1-2 basic lifts for each muscle. Compounds first.

      I would recommend doing a full body workout the first day, and go with very low volume. You will understand why the day after.

      This is good advice

      Go this week, try 3 or 4 exercises. If there’s one you really don’t like, switch it out next workout. It’s going to take a sec to get steady on your feet so don’t sweat it too much, push yourself hard enough that you feel satisfied leaving

      I've been going to the gym for 2 weeks 5 days a week, but I've been feeling aimless. The weight rack area is always busy as frick so I've just been jumping around on different machines until a place frees up. It's just the feeling of having no set list of things to do that is making me feel like I'm not making progress, or not making the right progress. I also am not sure if my form is correct or not. A personal trainer seems homosexual and I can't afford it.
      Compound lifts are just squat, OHP, deadlift, bench correct? If there is only space to use dumbbells is there anything different I should know about?

      • 4 days ago
        Anonymous

        DB or barbell row, pull-up or pull-down

        Those are the six basic compounds. Doesn't matter what variants you choose. Your form will be moronic at first anyway, you just have to try and if you have any talent for kinesthetic sense at all you will learn it. Personal trainers are really hit and miss.

      • 4 days ago
        Anonymous

        for someone like you I think hitting machines is the right move
        easy enough to frick up the form on compound lifts and would help you to build some base strength before even lifting the bar
        record how much weight you move on the machine and for how many reps and beat it next time you use the machine (maybe wait 2-3 days in between)

        • 4 days ago
          Anonymous

          Machines won't help or teach him how to do compounds. He can do a machine lift for the respective muscle group after trying out the compound if he's afraid to lose out on gains because form is too shit.

          • 4 days ago
            Anonymous

            Ideally he'd have a coach teach him the compound lifts, I've just seen so many skinny kids in my gym do the movements completely wrong and I'm not sure it's benefitting them, would almost be better to just work hard on the machines and build up the strength to control the barbell
            you might be right though

        • 4 days ago
          Anonymous

          This is good advice, thank you. Body recomp guides say to do 3 sets of 8-12 reps with every exercise, is there a guide for how many exercises to do each day?
          When I leave the gym it almost feels like I didn't do enough when trying out some routines. Is that normal?

          • 4 days ago
            Anonymous

            >When I leave the gym it almost feels like I didn't do enough when trying out some routines. Is that normal?
            not necessarily, it's possible
            I find if I've taken a long break from the gym I will be insanely sore the day after my first day back
            if you are just starting out and aren't getting sore I'd say you're not going hard enough
            you should be struggling on the last few reps, like they should move slowly and you should be feeling the pressure in your head, you should be sweating, you should either be grunting or controlling yourself not to grunt
            I notice many people in the gym just go and do the stuff but with zero intensity, without intensity you won't gain
            but if you keep increasing the weight you will meet intensity eventually

          • 4 days ago
            Anonymous

            >Upper
            1) Barbell or DB bench; pick one and stick with it, pick whatever fricking incline below 45 degrees if you opt to use on at all it doesn't matter just pick a variant and stick with it
            2) Pull-up or pull-down
            3) DB or barbell overhead press
            4) DB or barbell row
            5) Any cable/DB/ez-bar curl
            6) Any cable/DB/ez-bar triceps extension

            >Lower
            1) Squat
            2) RDL
            3) Leg extension
            4) Hamstring curl
            5) Calves

            2-4 sets, start low. 6-12 reps, hit close to failure on at least one of those sets EXCEPT for squats and RDLs because it's unsafe for you to do so at this point.
            Try to beat your performance from the previous week/day. "Optimal" doesn't exist for you right now, it's something you discover after a lot of time slowly tinkering with your routine.
            Go watch youtube videos for form advice, use the mirror and your sensory apparatus. If it intuitively looks and feels moronic, it probably is moronic.

            • 4 days ago
              Anonymous

              This is the kind of thing I was hoping for. Another question I have is, if I'm doing a 4 day split, should both upper days be the same routine and both lowers being the same routine? Or should I do push/pull? I will try this.

              I've been looking in the mirror trying to correct my form but I've got gamer back so the more "correct" it looks the more moronic it feels, but I'm doing my best. Thanks bro

              • 4 days ago
                Anonymous

                >should both upper days be the same routine and both lowers being the same routine
                For now, yeah. The reason being that it allows you to practice the same lift twice a week.

      • 4 days ago
        Anonymous

        How about read the fricking sticky and pick a routine moron

  3. 4 days ago
    Anonymous

    Totally illogical to sit there and wait to "maximize gains" when you could be getting gains from doing almost anything in the meantime.

  4. 4 days ago
    Anonymous

    Just go and lift.
    Pick 1-2 basic lifts for each muscle. Compounds first.

    I would recommend doing a full body workout the first day, and go with very low volume. You will understand why the day after.

  5. 4 days ago
    Anonymous

    >I haven't been able to get a straight answer to is exactly what to do in the gym
    >I'd like to optimize my routine
    Yeah guys like you always look like shit. Pretty much any program will get you results it almost doesn't matter. You have to iterate to "optimize" your routine. It sounds like you don't even have any goals. Figure out what you want to actually accomplish then pick a random beginner program for those goals. Do it for a long time and then start changing one thing at a time when you stall.

  6. 4 days ago
    Anonymous

    I couldn't find out how often he did this, but 3x/week should be golden. Have a satchel of sports drinks and energy bars, 'cause you're gonna be there a while.

    • 4 days ago
      Anonymous

      suggesting this for a beginner is sabotage

      • 4 days ago
        Anonymous

        Reeve was a beginner. I suspect Prowse slipped him some dbol as "vitamins" but who knows for sure.

        • 4 days ago
          Anonymous

          there's also zero lower body in that routine
          >beginner
          OP has probably been sedentary for his whole life, you can't compare a 60's actor who played outside and did sports to the average DOTA goblin looking to hit the gym

          • 4 days ago
            Anonymous

            Stiff legged deadlifts qualify as lower body. But imo lower body lifts are overdone for what people want, even when strength is considered: Are you squatting your buddy's couch when you help him move? Anyway, picrel

          • 4 days ago
            Anonymous

            is there a program for evolving from DOTAgoblin into SARMsgoblin

  7. 4 days ago
    Anonymous
  8. 4 days ago
    Anonymous

    >requires I know everything about a subject before I begin
    This is me too. Perhaps why I never actually get any thing done, never feel like I know enough.

  9. 4 days ago
    Anonymous

    Google PHUL

  10. 4 days ago
    Anonymous

    I understand the need to learn everything before starting, problem is you can be stuck in stasis and be paralysed by indecision.
    Best thing to do, follow a split or PPL, find machines relative to that, 3-5 different exercises, 8-12 reps.
    Get your mind-muscle connection established, get a routine established through action, and over time incorporate barbell & dumbbell exercises into your workout.
    If you choose to venture into deadlifts and barbell squats hire a credible PT to teach you for a few sessions. You'll be ahead of the rest.
    For now, make a start and get a feel for the workouts and how your body responds. And being in a gym with other people.
    Like any skill in life, you must approach it like a scaffolded learning approach and develop your skillset as you progress.
    Allay your anxiety by taking action.

    • 4 days ago
      Anonymous

      >requires I know everything about a subject before I begin
      This is me too. Perhaps why I never actually get any thing done, never feel like I know enough.

      Thanks fellow autismchads. I stagnated a lot in my teen years because of this, but I've started just doing things a little at a time even if I don't know what I'm doing. It was hard to get myself into the gym and I still feel like a total moron, but I'm glad I finally overcame the obstacle of getting in. Even though I've been doing some stuff I have an irrational fear of developing the wrong muscles or not making progress because I'm not doing anything right, but even if I still don't know what I'm doing, I'm doing something. I'm glad to have some very good advice in here though, I feel a little more confident reading some of these.

  11. 4 days ago
    Anonymous

    >muh autism i should learn everything
    >doesn't even read the sticky
    Kys gay. You're not autistic, just lazy and low IQ.

  12. 4 days ago
    Anonymous

    can't believe no one posted it yet

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