shower me with wisdom

>heartbroken with 2 months at the gym and still DYEL territory.

I need all the hacks, all the routines, all the proper dietary ratios and all the stretches so i can only focus on my body.

Please IST, i really need you bros!

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  1. 4 weeks ago
    Anonymous

    >2 months at the gym
    My gym hack is "lift for longer than 2 months."

  2. 4 weeks ago
    Anonymous

    >2 months
    Anon, it takes years to build something while natty. You could hop on gear, but then you’re mentally weak while physically strong. Just stay consistent, eat a good diet, get a healthy amount of sleep, and you’ll be good. It never happens overnight

    • 4 weeks ago
      Anonymous

      I need to fill my brain with something else at the end of the day, stretch or mobility training could help with recovery, right?

      • 4 weeks ago
        Anonymous

        Don't just stretch for flexibility. That will do you no good. Mobility work on the other hand is a great idea and will pay out huge over time in terms of your fitness and general health. Same with regular cardio

  3. 4 weeks ago
    Anonymous

    Have sex with a different woman. All the attachment and pair bonding washes away once you've got a new target for your loads.

    • 4 weeks ago
      Anonymous

      Easier said than done. There's no lift for the souce haver

  4. 4 weeks ago
    Anonymous

    what are your goals? sexy aesthetics (straight) or bloatmaxxed powershitter (gay)

    • 4 weeks ago
      Anonymous

      > t. 6,2 175lb/78kg
      Something between Guts anon and

      [...]

  5. 4 weeks ago
    Anonymous

    Read the sticky

    • 4 weeks ago
      Anonymous

      Already read, doing currently 5x5 Stronglifts and barely reaching 1.5p/kg. And the sticky got me confused about the stretching part, so i skipped it.

      Don't just stretch for flexibility. That will do you no good. Mobility work on the other hand is a great idea and will pay out huge over time in terms of your fitness and general health. Same with regular cardio

      Do you have any recommendations?

  6. 4 weeks ago
    Anonymous

    You need real motivation, like seeing yourself being proud of yourself and homeless fearing your approach

  7. 4 weeks ago
    Anonymous

    do whatever you like, but do it consistently and vigorously
    just lift bro, that's literally the secret

    • 4 weeks ago
      Anonymous

      it's like the gains vanish during 5x5 rest days, i feel kind of sore but not enough to feel like i gave my best. I can see some results in the mirror and the slow improvement in the lifts, but it's like i could be doing more.

  8. 4 weeks ago
    Anonymous

    >teach me how to play violin well enough to be selected to play with an orchestra. I just started playing two months ago.

    You need to go straight to Hell and shake hands with Satan. Exchange your soul for life long gains. Other than that, you don’t have the right stuff. I can tell by your feminine coded grammar

    • 4 weeks ago
      Anonymous

      I too can sense the feminine in his writing, but I only can tell through instinctual pattern recognition. What are those patterns precisely?

  9. 4 weeks ago
    Anonymous

    primarily you need consistency. as a beginner it is as simple as doing a full body routine with two different days, alternating between them while going three times a week.
    >A
    >bench variation
    >squat variation
    >pullup variation
    >curl variation
    >lateral/rear delt/rotator cuff exercises
    >calves/abs
    >B
    >ohp variation
    >deadlift variation
    >row variation
    >triceps
    >lateral/rear delt/rotator cuff exercises
    >calves/abs
    >week 1
    >A,B,A
    >week 2
    >B,A,B
    What exercise variation you want to go with is your choice.
    You need to progressively overload the weight you move. So you will need a progression scheme. Double progression is what people aiming for size swear by. In double progression you have a fixed amount of sets while having a range of reps you should perform. The goal is to be able to perform the sets for at least the amount of reps the lower bound of your range provides. You overload by trying to hit more reps until you reach the upper bound in all of the sets (first stage of the progression). If the upper bound is reached you will add weight (second stage of the progression). Hence the name double progression.
    It is common practice that the bounds are five reps apart. It is to smoothen out the overall progression since it happens less that you are unable to hit the lower bound at the new weight if your previous progression took longer (something linear progression struggles with).
    The usual set amount is 3 while the usual rep ranges are 6-10, 8-12, 10-15. Which of the ranges you take depends on what you prefer and also on how large or small the muscle is. Larger muscles are able to work with higher weight and less reps more easily.
    The overall goal is to bring the muscle as near to total fatigue as possible.

    • 4 weeks ago
      Anonymous

      You need consistency with diet as well. You need fat in your diet, you need protein, you need carbs. Build a mealplan. For each meal write down the ingredients and the calories that those have for 1 serving (this will enable you to better scale it up when you need more calories). Include 7-21 recipes into your plan (depends on how often you want to eat different things). Proceed to cook those meals and eat them.
      You scale the caloric content of your meals to your total daily energy expenditure (TDEE) and eat.

      Calorie counting is done as follows. You weight yourself in regular intervals in the morning before eating. If you do it more frequently you will take the average of your weeks bodyweight measurements to determine gain or loss.
      TDEE can differ from person to person (at about +-10% if i remember correctly, which would be a range of 1800-2200 for a person that needs 2000 calories as per calculator). So you will assess where your own TDEE actually lies. You will measure your weight over a period of two weeks and calculate the difference of your starting weight and weight after two weeks. You will transform this weight difference to calories (1 kg of bodyweight is about 7777calories) and divide those by the number of days. you will now know the difference of the calculated TDEE to your own personal TDEE.
      From here on you can calculate your own TDEE from your bodyweight. Depending on if you want to gain or lose weight you add or subtract 300-500 calories to your TDEE.

      A trick for gaining would be to add additional snacks to your meals (which only provide your TDEE and not the additional need due to training). And if you wanted to start losing you would stop eating those snacks.

      • 4 weeks ago
        Anonymous

        A trick for lifting would be being aware of your proportions. Long extremeties need more unilateral work while short ones do not. So measure those in advance and decide if the exercise variation should be a dumbbell or barbell one.
        >https://forums.t-nation.com/t/body-proportions-lifting-what-you-need-to-know/285969
        >https://breakingmuscle.com/hypertrophy-tips-for-the-long-limbed-lifter/
        >https://breakingmuscle.com/6-more-hypertrophy-tips-for-the-long-limbed-lifter/
        The first article informs about determining the lengths of your extremities. The other two I saved due to being relevant to me. But there should be similar articles for people with short extremities. Do search for the ones that are relevant to you and adjust your exercise selection if needed.

        To grow muscles you only need to at least hit every group twice a week. If you can't do three days just do two (A,B). Doing more does not mean you will benefit more. As a beginner your goal should be to get accustomed to doing things regularly. Gains do not come easily or fast (if it happens to you congratulations). Do not be discouraged by your progress as long as you progress.
        Beyond training regularly eating enough, sleeping enough and drinking enough are most Fundamental to growing muscles.

        Creating things like trainingplans, mealplans etc. means you are doing the mental work needed for training in advance. After you are done with that there is no need to obsess over specifics on a daily basis. These plans should have tools to solve your problems included (like what you would do if you stall your weight gain/loss or stall your progression during training). There is no use in obsessing and micromanaging everything. Time and consistency are the two biggest factors in making progress.

        You will make it anon. Dorohedoro is better than Dai Dark

        • 4 weeks ago
          Anonymous

          I kneel. You are right, getting the basics correctly should be my priority, thanks for the links. WAGMI

          >Dorohedoro is better than Dai Dark
          Agreed, but the art on Dark is more grotesque tbh.

          • 4 weeks ago
            Anonymous

            it is indeed more grotesque. i love her artstyle though

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