That's it, I'm fucking done coping.

That's it, I'm fricking 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

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  1. 12 months ago
    Anonymous

    hmmm have you read the sticky yet

    • 12 months ago
      Anonymous

      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

      >6'1" 130lbs
      holy shit dude, start eating more

      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

      • 12 months ago
        Anonymous

        >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.

      • 12 months ago
        Anonymous

        Get weights get bands get big water jugs if you're poor. Then do rows. Rows rows rows. And press. Press press press

        • 12 months ago
          Anonymous

          Not OP but I was in the market for some bands, any that you recommend?

    • 12 months ago
      Anonymous

      Also why the frick 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 fricking tell me precisely what to eat and how to train.

      • 12 months ago
        Anonymous

        Knowing why is important, I suggest you read you calm down before you burn yourself out, motivation only lasts for so long

        • 12 months ago
          Anonymous

          *I suggest you read the sticky, you should*

      • 12 months ago
        Anonymous

        >I just want to
        >fricking tell me

        No one owes you anything homosexual, take 20 minutes to read a guide someone has put together or frick off.

  2. 12 months ago
    Anonymous

    >6'1" 130lbs
    holy shit dude, start eating more

  3. 12 months ago
    Anonymous
  4. 12 months ago
    Anonymous

    Give me the quick way to gain strength
    I don't wanna hear any of that "lift heavy weights and eat a lot" shit.

    • 12 months ago
      Anonymous

      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.

  5. 12 months ago
    Anonymous

    The sticky

    • 12 months ago
      Anonymous

      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.

      READ THE MOTHERFRICKING STICKY
      Also squats and oats

      The sticky doesn't tell you shit, it throws tons of information at you and expects you to know what to do

      • 12 months ago
        Anonymous

        >Okay so I found these two guides
        ://stronglifts.com/5x5/
        >The sticky doesn't tell you shit

        At this point I think you are moronic. The sticky links to that very website.

      • 12 months ago
        Anonymous

        >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.

        • 12 months ago
          Anonymous

          Frick it then I'm doing this one

          >6'1" 130lbs
          Holy frick bro eat some food

          >130 lbs
          You should unironically start power shitting

          I know and I'm going to change that too. I'm already eating healthy foods, just not enough of them

          • 12 months ago
            Anonymous

            If you want a starting point that any moron 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.

            • 12 months ago
              Anonymous

              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

            • 12 months ago
              Anonymous

              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.

              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.

              • 12 months ago
                Anonymous

                >I don't care about why I should eat healthy and train, I just want to do it, so fricking tell me precisely what to eat and how to train.
                Asks why 150g of protein per day
                Brother what?

              • 12 months ago
                Anonymous

                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

              • 12 months ago
                Anonymous

                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.

              • 12 months ago
                Anonymous

                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

                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

  6. 12 months ago
    Anonymous

    READ THE MOTHERFRICKING STICKY
    Also squats and oats

  7. 12 months ago
    Anonymous

    Do this with heavy, but manageable weights.
    https://forum.bodybuilding.com/showthread.php?t=149807833&page=1

  8. 12 months ago
    Anonymous

    >6'1" 130lbs
    Holy frick bro eat some food

  9. 12 months ago
    Anonymous

    >130 lbs
    You should unironically start power shitting

  10. 12 months ago
    Anonymous

    Lift a heavy thing until it feels less heavy. Then find a slightly heavier thing and lift that. Eat much protein. Rinse and repeat.

    • 12 months ago
      Anonymous

      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.

      • 12 months ago
        Anonymous

        IST can't be your fitness coach to watch you and correct your form.

  11. 12 months ago
    Anonymous

    I'm vaguely convinced that the only lifts you need are the clean and press and the bench press.

    • 12 months ago
      Anonymous

      snatch grip high pull >>> everything else

  12. 12 months ago
    Anonymous

    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.

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