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Typo-MAGAshiv

2 weeks ago  Bodybuilding

@lurkerhasarisen ...

have some vcards!

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lurkerhasarisen

2 weeks ago  Bodybuilding

@Typo-MAGAshiv

body type

I identify as an ecto/ mesomorph...

I also identify as an ENTJ/INTP...

I also, also identify as a Beta/Sigma male...

... and as ostrichkin, which got me banned from the zoo.

It's complicated.

(They / Them)

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SeasonedRP

2 weeks ago  Bodybuilding

@FrancoAP You've gotten a number of good responses. Whatever you choose, I'd do some high rep squats for a few months. Old timers regularly recommended them to newer trainees to add quality size. I had good results with them and still do them occasionally.

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Typo-MAGAshiv

2 weeks ago  Bodybuilding

@Kevin

Fuck this body type shit in regards to training

Bad advice.

You'll get better results and less frustration when you embrace your body type.

If you're mainly an ectomorph and try your ass off to get huge, you're going to have a bad time. However, you can get shredded with a visible 6-pack easily.

Conversely, I am a meso-endomorph. Getting and maintaining a 6-pack is extremely difficult, to the point that it isn't worth it for me. However, I add muscle relatively easily.

SQUAT HEAVY. 3x week....

...Squat is the best lift.

This part is true, though I might keep it to once or twice per week. Your legs take a long time to recover if you're hitting them hard.

@FrancoAP - read up on the three somatotypes. Most people are some combination of two of the three. Arnold was writing about this back in the 1970s when he published his Encyclopedia of Modern Bodybuilding.

The most important thing is to get moving and watch what you eat.

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DataSender

2 weeks ago  Bodybuilding

@lurkerhasarisen @FrancoAP

You need to straighten your body before you worry about strengthening your body.

haha, I needed the lower back pain lasting for several weeks to start to look for problems. I don't know since when, but I found out I have one of the below.

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coolsocks00

2 weeks ago  Bodybuilding

@FrancoAP instead of asking what your goal should be, try thinking about it for a bit first.

When it comes to programming weight training you have three choices as i see it.

  1. Strength focused. Low rep ranges (1-4r/set), high load (80%+ of 1rm).

You'll primarily get stronger, and bigger secondarily (given proper dieting).

  1. Hypertrophy focused. Higher rep ranges (5-30r/set), lower loads (30%-80% of 1rm)

You'll get bigger/"aesthetic" faster. You'll get stronger too but slower than #1.

  1. Mix/focusing on neither. Doing the big lifts at 5x3 and similar.

You'll stay inbetween the two and have slower but more evenly distributed progression.

I think a lot of guys will want to have tried the strength focused approach for a period of time. It's fun.

If you dont feel that way i'd stick to a hypertrophy oriented program.

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lurkerhasarisen

2 weeks ago  Bodybuilding

@FrancoAP

www.trp.red/feed/status/188601

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lurkerhasarisen

2 weeks ago  Bodybuilding

@FrancoAP

Happy to help. When I got my certification I never had the intention of doing professional training. I'm an old retired soldier who works with old retired soldiers and wanted the knowledge. None of us are training to be on a stage or a D-1 field: it's all about being as fit, healthy, and mobile as we can be given our ages and medical histories.

I spend a couple of hours a day training, and it shows, but my schedule allows that. Yours may not. That's the kind of information that matters when it comes to crafting a training plan, along with what sort of equipment you can access, and the particulars of your body.

There is no special lift or easy formula that works for everyone, although there are some things that work well for most people. When I have worked with people I know to develop a plan, I typically want to spend a couple of hours doing an in-depth, individual assessment that I use to start from. It's pointless (and may well be counterproductive) to just start overdosing on one thing before you know precisely what you need to fix first. That's a pretty good way to make your body even more unbalanced.

You need to straighten your body before you worry about strengthening your body.

Obviously I can't perform an in-person assessment, but I can give you a plan that will be start you off right. Eventually you'll have to work with someone who knows his stuff in person, but that's not critical yet.

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FrancoAP

2 weeks ago  Bodybuilding

@lurkerhasarisen Thanks! Will look it up!!!!

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lurkerhasarisen

2 weeks ago  Bodybuilding

@FrancoAP

It depends on what you're trying to achieve. If you want to look like a body builder, do what they do. If you want to look like a marathon runner, do what they do. If you want to look like <insert whatever>, then do whatever they do.

If you want to get started, get in good all-around condition, and then maybe specialize, scroll down to where I wrote what I do, and do something like that. (You won't have to scroll far: I wrote it yesterday.)

I went to the effort of getting my PT certification a few years ago, so if you want more specific guidance, feel free to DM me after you check out what I already wrote. The number one thing to remember is that the most important exercise you can do is the "Fork Put Down."

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Bodybuilding

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For the discussion of bodybuilding and lifting for aesthetics.


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Routines

Here are a collection of lifting routines recommended for beginner and intermediate lifters.

These programs should be sufficient for those who are progressing linearly on a daily/weekly/monthly basis. Once you have maxed out your linear progression, it is advised to move onto a more advanced routine that is tailor to you and your goals.

  • Starting Strength (recommended for beginners)
  • 5/3/1
  • nSuns
  • Greyskull LP
  • PPL

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Recommended Reading

  • Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding
  • Joe Weider's Ultimate Bodybuilding
  • Mark Rippetoe's Starting Strength

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