That's it, I'm fucking done coping. Give me the simplest, straightforward and concise guide on building strength and I'll do it. I don't care about aesthetics, I just want to not feel powerless all the time. Yes I have ran out of excuses, besides I literally have nothing else to do with my life, like I just can't play video games anymore.
t. 6'1" 130lbs
hmmm have you read the sticky yet
That shit ain't simple at all. There are so many exercises I don't know where to start. How do I start small? I just need a few exercises to train all my muscles and then I can go for more complicated stuff
Yeah I know, I have a really fast metabolism though, but I know that's not an excuse I just need to stuff my face more
>There are so many exercises I don't know where to start.
Dude stronglifts 5x5 described in the sticky is 5 exercises: squat, bench press, barbell row, overhead press, and deadlift. Read the page once, if you need technique tips look up each exercise and youtube and just start. Don't expect to do it perfectly the first time and just go with it. I am in the 2nd month of doing it and I feel comfortable enough to modify things a bit to fit my needs better. Start with reading.
Get weights get bands get big water jugs if you're poor. Then do rows. Rows rows rows. And press. Press press press
Not OP but I was in the market for some bands, any that you recommend?
Also why the fuck isn't there a TL;DR for the beginner's health and fitness guide? I don't care about why I should eat healthy and train, I just want to do it, so fucking tell me precisely what to eat and how to train.
Knowing why is important, I suggest you read you calm down before you burn yourself out, motivation only lasts for so long
*I suggest you read the sticky, you should*
>I just want to
>fucking tell me
No one owes you anything gay, take 20 minutes to read a guide someone has put together or fuck off.
>6'1" 130lbs
holy shit dude, start eating more
Give me the quick way to gain strength
I don't wanna hear any of that "lift heavy weights and eat a lot" shit.
Here's what worked best for me when I just wanted more strength:
All lifts include two sets at 50% workload, one set at 75% workload, then a rest, then 3x5 at work load with rests in between. Take as much rest as you need.
Workout 3x a week:
Squat
Bench/Shoulder press alternating each day.
Deadlift/Barbell rows 3x a week.
Pullups. If you can't do pullups do chinups until you can do 10 chinups. If you can't do chinups, do negative chinups until you can do 10 negatives. (Negatives are when you step up to the top, hang there, and try to slowly lower yourself to the bottom.)
Other than that, have a 60g protein shake in the morning. For dinner, eat 1 pound ground beef, 1 pound of peas, and 1 box of macaroni and cheese. Drink a shitload of water and sleep as much as possible.
On days you don't work out your muscles are going to be growing. Stretch and walk if you feel like moving but don't do cardio training at all.
The sticky
Okay so I found these two guides
>http://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html
And
>https://stronglifts.com/5x5/
Which one is better? Or do I just do whichever one? With dozens of variations it's making it all seem more complicated than it probably truly is.
The sticky doesn't tell you shit, it throws tons of information at you and expects you to know what to do
>Okay so I found these two guides
://stronglifts.com/5x5/
>The sticky doesn't tell you shit
At this point I think you are retarded. The sticky links to that very website.
>http://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html
Is probably better, but stronglifts is fine. Just pick a beginner strength program and follow it.
Fuck it then I'm doing this one
I know and I'm going to change that too. I'm already eating healthy foods, just not enough of them
If you want a starting point that any retard could follow, here:
1. Get at least 8 hours of sleep.
2. Eat at least 150 grams of protein per day, and increase if you are having problems with gaining muscle.
3. Track your calories.
4. Follow a program that makes you increase the weight regularly and consistently.
The above is not a cookie-cutter solution for everyone, it is a starting point.
Sounds good, but why 150 grams of protein per day? Wouldn't something more accurate be 1.2-1.7 grams of protein per kilogram of body weight per day? With a body weight of 130 lbs that would be around 100 grams of protein per day, not 150
These two together sound great, thanks. However again why 150g of protein per day? It'll already be hard enough for me to eat much more than usual, so 100g sounds more reasonable until I gain weight.
>I don't care about why I should eat healthy and train, I just want to do it, so fucking tell me precisely what to eat and how to train.
Asks why 150g of protein per day
Brother what?
Alright fine you got me. I need to shove more food in my face anyways, doesn't matter if I shit out the extra protein
That is correct. Your body will eventually start using it and you need to be in a calorie surplus until then anyway. Consistency is key.
At the end of the day m8 the protein amount is not make or break. You need a lot more calories to get bigger and stronger, and that means eating more food every day consistently for weeks
READ THE MOTHERFUCKING STICKY
Also squats and oats
Do this with heavy, but manageable weights.
https://forum.bodybuilding.com/showthread.php?t=149807833&page=1
>6'1" 130lbs
Holy fuck bro eat some food
>130 lbs
You should unironically start power shitting
Lift a heavy thing until it feels less heavy. Then find a slightly heavier thing and lift that. Eat much protein. Rinse and repeat.
Except it's not as simple as that, if you lift a heavy thing the wrong way then you'll get hurt in the long term. You need specifc ways to lift heavy things in an orderly fashion.
IST can't be your fitness coach to watch you and correct your form.
I'm vaguely convinced that the only lifts you need are the clean and press and the bench press.
snatch grip high pull >>> everything else
5-10x (10xPushups, 7xPullups, 10xSitups, 10xSquats, 10xKettlebellSwing)
5x (15xOverHeadPress, 15xLatPullDownBar, 15xBenchPress, 15xSeatedCableRows, 7x StraightBarDips, 15xClean)
2x (10xCurls, 10xTricepExttensions)
Run 1-3mi
Do that Mon, Wed, Fri while eating 150g of protein. Increase your lifts by 5lb every 2-4weeks. If you haven't fully recovered a muscle group before your next workout skip it for a day.