If you want to get strong and jacked, this is what you should do.
//THREAD//
//THREAD//
This is going to be a very straight forward thread.
I'll cover all the basics you need to build a strong, impressive physique.
Let's get in to it.
I'll cover all the basics you need to build a strong, impressive physique.
Let's get in to it.
1. SBD
What mean?
Squat, bench, deadlift.
What mean?
Squat, bench, deadlift.
These are the main 3 compound lifts and are crucial exercises in any proper gym routine.
Train them in the 5-8 and 10-12 rep range at least once per week.
Make sure you do variations of them as well.
Train them in the 5-8 and 10-12 rep range at least once per week.
Make sure you do variations of them as well.
Here's a thread that will help you deadlift the right way
2. Other compounds
- overhead press
- (weighted) pull ups
- (weighted) dips
You won't get big without these. They also have great carry over to other lifts.
- overhead press
- (weighted) pull ups
- (weighted) dips
You won't get big without these. They also have great carry over to other lifts.
3. Isolation work/accesories
- incline dumbell press
- cable bicep curl
- cable tricep pushdown
- back extensions
- rows
- leg curl/extension
- incline dumbell press
- cable bicep curl
- cable tricep pushdown
- back extensions
- rows
- leg curl/extension
Generally speaking, you should do the bigger lifts in the rep range of 6-8 and the smaller, more isolation focused lifts in the 12-20 range.
4. Learn about RPE
Rate of Perceived Exertion.
Simply put, learn how to grade your lifts based on how heavy they feel and how many reps you would have had left in the tank.
You can do this with % as well. Find what works for you.
Rate of Perceived Exertion.
Simply put, learn how to grade your lifts based on how heavy they feel and how many reps you would have had left in the tank.
You can do this with % as well. Find what works for you.
Harsh truth:
if you're leaving 4+ reps in the tank you're training like a bitch and wasting your time.
Getting strong isn't supposed to be painless process.
Sometimes it'll hurt and you'll wonder why you ever got under that barbell.
if you're leaving 4+ reps in the tank you're training like a bitch and wasting your time.
Getting strong isn't supposed to be painless process.
Sometimes it'll hurt and you'll wonder why you ever got under that barbell.
In these moments, just grab your fucking nuts and be a man.
Nobody every got jacked by quitting when things got hard, and you won't be an exception.
(sorry snowflakes)
Nobody every got jacked by quitting when things got hard, and you won't be an exception.
(sorry snowflakes)
5. Track your progress
Nothing greater than looking back in a notebook and seeing how far you've come.
You don't have to track everything, but as a beginner you might want to be obsessed for a little while before easing off.
Track date/weight/set/rep/rpe.
Nothing greater than looking back in a notebook and seeing how far you've come.
You don't have to track everything, but as a beginner you might want to be obsessed for a little while before easing off.
Track date/weight/set/rep/rpe.
I keep notes on my phone, but if you're easily distracted and start swiping social media and other apps...
1. turn your wifi off
2. leave your phone at home and use pen and paper
You can also use an excel file and make graphs to visualize your training progress.
1. turn your wifi off
2. leave your phone at home and use pen and paper
You can also use an excel file and make graphs to visualize your training progress.
6. Cardio/other types of training
You will be surprised by how much your gym performance benefits from training your body in a different way than just the gym.
I recommend sprinting, fighting/martial arts, swimming, climbing, calisthenics/bodyweight exercises and athletics.
You will be surprised by how much your gym performance benefits from training your body in a different way than just the gym.
I recommend sprinting, fighting/martial arts, swimming, climbing, calisthenics/bodyweight exercises and athletics.
This targets muscles that otherwise don't get trained as much.
There's also the added benefit of learning to understand how your body works and how to use it properly.
Your coordination, mental clarity and confidence will improve as a result.
There's also the added benefit of learning to understand how your body works and how to use it properly.
Your coordination, mental clarity and confidence will improve as a result.
7. Eat a healthy diet
For most people, the 80/20 rule works fine.
For those who want to push things harder, 90/10 is good.
80/20 means 80% of your meals are "good" and 20% are "bad".
Good = wholefoods, high protein
Bad = chocolate/french fries/pizza/alcohol etc.
For most people, the 80/20 rule works fine.
For those who want to push things harder, 90/10 is good.
80/20 means 80% of your meals are "good" and 20% are "bad".
Good = wholefoods, high protein
Bad = chocolate/french fries/pizza/alcohol etc.
Try out what works for you and create your own perfect meal plan based on experience and preference.
If you're training hard enough (more on that later), going keto (avoiding all carbs) is a stupid idea.
Simple framework: vegetables + 2 fists of animal protein + rice/potatoe
If you're training hard enough (more on that later), going keto (avoiding all carbs) is a stupid idea.
Simple framework: vegetables + 2 fists of animal protein + rice/potatoe
8. Sleep
Sleep is the most anabolic thing you can do.
Aim for 7-9 hours of quality sleep.
How to get quality sleep?π
Sleep is the most anabolic thing you can do.
Aim for 7-9 hours of quality sleep.
How to get quality sleep?π
- follow your circadian rhytm (watch the sun set and rise)
- avoid blue light as much as possible, especially 1 hour before bed (minimum)
- fix the things that you worry about and keep you up at night
- no big meals 2 hours before bed
- @TheCoachRaj can tell you more about sleep
- avoid blue light as much as possible, especially 1 hour before bed (minimum)
- fix the things that you worry about and keep you up at night
- no big meals 2 hours before bed
- @TheCoachRaj can tell you more about sleep
9. Take deload weeks
After 10-12 weeks of training hard, you will feel drained and low on energy.
Recovery will probably be slower as well.
This is when you deload.
After 10-12 weeks of training hard, you will feel drained and low on energy.
Recovery will probably be slower as well.
This is when you deload.
Deloading is a week where you still train, but at a way lower RPE than your actual training sessions.
See it as a week where your can let your energy/stamina bar fill up again before hitting it hard for another 10-12 weeks.
See it as a week where your can let your energy/stamina bar fill up again before hitting it hard for another 10-12 weeks.
10. Improve every training session.
A.k.a progressive overload
More weight
More reps
Lower RPE for the same weight
Harder variations
Focus on these AND on your technique, and you will reach your goal guaranteed.
A.k.a progressive overload
More weight
More reps
Lower RPE for the same weight
Harder variations
Focus on these AND on your technique, and you will reach your goal guaranteed.
Your goals may be daunting so splitting them up in smaller segments makes things more do-able.
Set yearly, monthly and weekly goals.
A 1 hour run is just 5 x 12 minutes.
A 20 kg PR is just a 4x a 5 kg PR.
Losing 20lbs is just 10 x losing 2lbs.
Slow and steady wins the race.
Set yearly, monthly and weekly goals.
A 1 hour run is just 5 x 12 minutes.
A 20 kg PR is just a 4x a 5 kg PR.
Losing 20lbs is just 10 x losing 2lbs.
Slow and steady wins the race.
11. Consistency
The pill nobody wants to swallow is that getting strong and jacked isn't a matter of consistent months.
It's a matter of consistent years.
5 years MINIMUM
Can't handle that? Tough shit boy.
Maybe this ain't it for you.
Join a crossfit club, or knitting. Idk.
The pill nobody wants to swallow is that getting strong and jacked isn't a matter of consistent months.
It's a matter of consistent years.
5 years MINIMUM
Can't handle that? Tough shit boy.
Maybe this ain't it for you.
Join a crossfit club, or knitting. Idk.
As the saying goes: everybody wants to be a bodybuilder, ain't nobody want to lift no heavy ass weights.
I know we're not trying to be a bodybuilder, but the essence is the same.
If you don't want to put in the work, don't expect the results.
Simple.
I know we're not trying to be a bodybuilder, but the essence is the same.
If you don't want to put in the work, don't expect the results.
Simple.
If you learned something from this thread please LIKE and RT the first tweet in the thread.
Follow me for more information on fitness and training.
Follow me for more information on fitness and training.
P.S.
I have only 2 spots left for my HULK program.
If you are a high achieving man and want to 10x your physique, gym results and energy levels,
DM me "HULK" and I'll get you all the detailsπ
(Not a cheap service)
I have only 2 spots left for my HULK program.
If you are a high achieving man and want to 10x your physique, gym results and energy levels,
DM me "HULK" and I'll get you all the detailsπ
(Not a cheap service)
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