you are viewing a single comment's thread.

view the rest of the comments →

[–][deleted] 2 insightful - 1 fun2 insightful - 0 fun3 insightful - 1 fun -  (3 children)

I'm looking for a poor man's fitness plan for dipshit desk jockeys. I guess I mainly need cardio, but they say running and everything else is bad for you. Where to start?

[–]Brent_Kaskel_Pussy_F🛕 Castle Made of Sand 🛕[S] 2 insightful - 1 fun2 insightful - 0 fun3 insightful - 1 fun -  (2 children)

you do three days 20 minutes cardio

two days squats + other lifts

two days deadlifts + other lifts

So squats and deadlifts are whats called compound lifts. (In squats specifically you have to get the form right or you'll destroy your knees. So you can google squat form, or get a personal trainer)

Compound lifts works multiple muscles

While you might see people doing bicep curls "for big biceps" squats and deadlifts are seen as "total body lifts"

Example schedule:

https://i.imgur.com/IlzThQp.png

I would keep one of the cardio days on the weekend. So you'll probably want to be out walking around (depends if you can still do that during corona) So SAT / SUN will be a cardio day. Also if you want to cover all your bases theme parks will be fewest people on TUES / THURS because people like taking 3 day weekends. So you can leave TUES / THURS up for cardio days as well.

This is just the logic I used for what days are cardio

Why "cardio bad" because if you do more than three days 20 minutes on those days (60 mins per week) this then takes away from gains.

Cardio is a waste of time. So what cardio does is it will eat up your muscle. When you run a marathon your body is destroying the muscle on your body. It breaks down muscle tissue. So that's why you can't run multiple marathons back to back.

https://i.imgur.com/he9XMlq.jpg

What happens when you eliminate the muscle in your body - then you get fat. So joggers are putting themselves in a position for disaster

Max 60 mins a week cardio won't interfere with your muscle building

While you won't look like what you think (juiced,)

There's a natural limit to bodybuilding.

https://i.imgur.com/A2YqYK6.jpg

The guy on the right while it's claimed he's "natty" natural (no steroids/ juice) that's iffy. He looks just beyond the boundary of what a natural lifter could do. But this will give you perspective.

Having muscle on your body prevents weight gain

If you want to "lose weight" weight loss happens almost entirely in the kitchen. You've heard the saying "abs are built in the kitchen." This is because maybe 80-95% of weight loss depends on nutrition

For sake of argument we'll say these 2 dudes have the same muscle

https://i.imgur.com/S7MQSU6.jpg

Why does one guy "have abs" and the other does not? Because of body fat percentage

So when youre bodybuilding youll have a stage where you are cutting so eating lower calories (but maintaining protein) in order for the body to lose the fat

Once you're doing squats and deadlifts, then the next lifts would be overhead press and rows

https://youtu.be/-koP10y1qZI

You can also have a "full body workout" just doing wide grip pull ups and dips. These would then be called "bodyweight" exercises. But as it goes with weight training - you need to progress the exercise. This is done by adding weight. So you can add weight to pull ups and dips.

This website is one of many that will show you what lifts to use to target specific groups

https://www.bodybuilding.com/exercises/finder

You start out with the primary squat + deadlift, then overhead press and rows

Then you can do wide grip pull ups and dips

For abs it will be ab wheel (not crunches) That will cover most of the ab movements

When you're in doubt then you just google "Exercise" "muscles worked" and you'll get this in google image results:

https://i.pinimg.com/originals/72/e2/bc/72e2bcc2282becfe2b020cf75503d554.jpg

Protein needs

https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

(it's 1.6g/KG)

If you aim for what women want then you'll be 24.5 BMI for your height with wide shoulders, lower chest, v shape,

one of the things that really makes a difference in appearance is forearms and neck (which IS visible when youre clothed)

[–][deleted] 2 insightful - 1 fun2 insightful - 0 fun3 insightful - 1 fun -  (1 child)

Whoa man, thanks a bunch. I'll study this and see if I can get something in practice. This importance of muscles stuff is new info to me and seems highly relevant.

[–]Brent_Kaskel_Pussy_F🛕 Castle Made of Sand 🛕[S] 2 insightful - 1 fun2 insightful - 0 fun3 insightful - 1 fun -  (0 children)

Your choices for doing wide grip pull ups

https://fitnessvolt.com/wp-content/uploads/2019/01/Wide-Grip-Pull-ups-1024x576.jpg

and dips

https://fitlifefanatics.com/wp-content/uploads/2019/11/what-muscles-do-dips-work_.jpg

https://i.imgur.com/ztuB3NY.jpg

Some guys will swear by these 2 movements alone. however if youre doing this to infinity that means increasing the weight through a dip belt

https://d318e6q4e3so0o.cloudfront.net/wp-content/uploads/2012/11/11064424/Grizzly-Dip-Belt-2.png

For squats/deadlifts you have a variety of weights you can use. Weight is weight. It's just whatever form

dumbbell, barbell, kettlebell

https://st4.depositphotos.com/4041239/31092/v/1600/depositphotos_310922192-stock-illustration-set-sports-equipment-black-white.jpg

Youtube has LOTS of quality bodybuilding videos. This can almost be done via youtube alone

Athlean X

https://www.youtube.com/user/JDCav24/videos

Jeff Nippard

https://www.youtube.com/user/icecream4PRs/videos

Jeremy Ethier (great videos)

https://www.youtube.com/channel/UCERm5yFZ1SptUEU4wZ2vJvw/videos

Gravity transformation (my fav)

https://www.youtube.com/user/GravityTrainingSol/videos

Calisthenicmovement

https://www.youtube.com/user/Calisthenicmovement/videos

I never really got into weight lifting versus calisthenics - I think that the right approach will be both.

The only thing is this - the machines you see at the gym. The only actual machine you need is cable machine. Cable machine will enable you to do things that you can't otherwise do. Cable machine is the only REAL machine. The rest of them are "very specific for one thing only" that's the nature of machines at the gym.

So primarily body weight

And added weight (dumbbell, barbell, kettlebell, dip belt, or chain around the neck, or backpack)

At some point you can use cable machine to achieve a variety of things

The twisting movement (hold it in front of you, this is the missing ab movement that ab wheel doesn't have), cable crossovers, face pulls

The strategy in using a cable machine would be probably use it at a gym but gyms are closed. So if youre going to invest in this this one is a huge space and money investment (like 2000 bucks)

So start out with body movement and weights, and for going even further at some point in your "career" gain access to a cable machine

Building muscle means gaining fat too. There's arguments about this, like for example, the standout is Keto. Can you gain muscle without gaining fat as well? Is it slower to gain muscle on keto?

What I had previously read a study - the best bodybuilding is keto WITH CARBS. Not "regular" nutrition, not "keto," but keto where you use carbs to build muscle.

So normally you'd build muscle, which also gains fat, then you'd have to "cut" have a phase where you lose the fat but retain the muscle. THIS would probably be done on keto.

I'm about to go to sleep so I just want to achieve this point - you have "schools of thought" do you want to eat carbs or no carbs. Can you build muscle without gaining fat? (Not normally possible).

And can you lose weight and gain muscle at the same time. Common wisdom in this area says no, you can't both lose fat and gain muscle. But you will have newbie gains where this IS possible for a while.

So the most important thing in bodybuilding is creating "mind muscle" connection. You can research more into this, however, this is the only way. A tendency a lot of people will have will be to cheat the movement. Or compensate by using other muscle groups. Only once you've created the mind muscle connection then you will start properly lifting. You can be in the gym for years until this finally clicks, or you can figure out right from the start and make your time useful.

Another thing to know is "twitch muscle fibers" you'll have to look into this. Certain muscles have different muscle fibers which determines if the muscle wants fast reps or until exhaustion. Check "muscle fibers" if you want to know how that muscle wants to be worked

It takes about 4 years of "getting it right" to maximize your natural potential. Most of your gains will be in the first year. After that it really slows down

People have different body types (not everybody is naturally gifted or even good at bodybuilding) " endomorph, the mesomorph, and the ectomorph"

https://cdn.britannica.com/50/135450-050-2D00F307/ectomorph-endomorph-somatotypes-body-types.jpg

The only thing I haven't mentioned would then be the bench. You can do a variety of things with the bench

rows

press

https://weighttraining.guide/wp-content/uploads/2017/08/Decline-Dumbbell-Bench-Press.png

hip thrust

https://zoomzee.org/wp-content/uploads/2018/02/Barbell-Hip-Thrusts.jpg

Great for building the butt

What I do personally I have a thing for building lower back. People put on mass but neglect the lower back. Then they're in trouble. You can train lower back by reverse hyperextension (never go more than --- flat don't overextend)

https://www.burnthefatinnercircle.com/members/images/1933.png

Get a weight somehow between your legs and then lift it behind you

To train neck is

https://www.graciemag.com/wp-content/uploads/2018/10/neiman.jpg

and just plates

https://www.bodybuilding.com/images/2017/october/build-your-shield-neck-training-101-header-v2-960x540.jpg