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  1. I'll add my personal experienced counsel on the issue.
  2.  
  3. I was raised as a competitive rower, competing at international level all through my teens. Pic related is Pete Reed, who rowed at elite level with my coaches. He recently won gold in Rio.  
  4.  
  5. I then went on to be trained by the Royal Marines. Right now I don't know (or care) how much I weigh but I look ripped, my muscles are very strong and dense and I have a good sex drive/energy level etc.
  6.  
  7. Anyway, here's the two key points I have to make;
  8.  
  9. >Varied chin ups and varied press ups are literally all you need to do to build a hugely strong upper body.
  10.  
  11. >Running correctly is all you need to do to build a hugely strong lower body.
  12.  
  13. I think a big problem people find is they think they have to make it so damn complex to get /fit/. Pay a gym, do a million types of lifts to target each muscle group, take classes, buy weights, what if I'm doing the form wrong, etc.
  14.  
  15. The problem with a complex approach is a) It takes a long time to see results if you're only doing each muscle group once a week and b) It's just too hard to keep track of if you have a life.
  16.  
  17. Bodyweight- only exercises are a great way to start anyway, because of the way they naturally make your form optimal, and build your core strength really well. Good press ups and chin ups make your back muscles stretch and align. This, combined with running properly, will give you a body far superior to any gym rat, both in appearance and strength, flexibility and speed.
  18.  
  19. Those weird, inflated-looking bodybuilders are NOT fit, they are freaks who ONLY have strength, not flexibility, endurance or speed. Look up videos of bodybuilders arm wrestling people. Often their arms look twice the size of the guy who destroys them. Do not make the mistake of trying to copy their methods.  
  20.  
  21. The reason the guy with smaller arms can win is MUSCLE DENSITY. This is true strength. In fact, the size of your arms is a very bad indicator of your arm strength, and it's the same for any muscle. You want to build as much muscle fibre as possible, within as small a space as possible, and over time make that space expand, instead of going for the big aesthetic gains straight away.
  22.  
  23. The exercises; Chin ups
  24.  
  25. Grab a bar (literally any horizontal thing, I use a tree branch if I can't find anything else), and pull like fuck until your chin goes over it. Cross your legs under you in a comfortable way. Do as many as you can in a minute, even if you have to keep stopping or only get to 1 the first time. Don't worry, the first gains are the hardest and you'll be shocked at how quickly you gain the strength.  
  26.  
  27. Grips; vary your grips between palms in and palms out, wide and narrow grips, whatever you like. When you get good and want to increase the difficulty, try one-handed chin ups. You'll find you naturally get into the literal swing of it. I knew a guy who had gorilla arms and all he did was one-handed chin ups, he could climb a ladder with just his arms.
  28.  
  29. EASY VERSION- if you're weak to start, do chin-downs. Basically hold the bar and jump, and lower yourself as slowly as you can until you gain the strength to do a proper chin-up.
  30.  
  31. With just a minute of this a day, your muscles will grow enormously strong. But obviously do more if you can. This will improve your; neck, shoulders, biceps, forearms, wrists, lats, abs and hip flexors.
  32.  
  33. As your muscles grow stronger, they will get heavier, so the next time you do the exercise you'll be lifting more weight. Cue gains ad infinitum, but at a reasonable (but initially VERY fast) pace that will give you huge muscle density.
  34.  
  35. ▶Anonymous  08/16/16 (Tue) 01:29:24 aeed5b No.7144671>>7144806 >>7147001 >>7159117 >>7162832 >>7164212 >>7164455 >>7164720 >>7171968
  36.  
  37. >>7144566
  38.  
  39. Thank you kek for granting me dubs of truth, anons heed my advice and you will grow huge.
  40.  
  41. The exercises; Push ups
  42.  
  43. Lie on the floor, push yourself up. A lot. It is difficult at first but keep your heels, ass and shoulders in a straight line by tensing your abs.
  44.  
  45. Again, do as many as you can in a minute, even if at first it's only 1. Like chin ups the early progression of strength is very fast, just keep pushing yourself for a couple of minutes every day and you'll get up to sets of 20+ in no time.
  46.  
  47. Grips; vary between thumbs together underneath you, to under your nipples, to under your shoulders, to wide-grip press ups. All these variations just make sure you get all the different muscles, and they can be mentally refreshing to a tough workout.
  48.  
  49. EASY VERSION- push- downs, quite self-explanatory, just lower yourself in a pressup position as slowly as you can and you'll feel the burn. Continue until you have the strength to do your first real push up and you're away on the curve.
  50.  
  51. Again just a minute per day will get you results, to do more have a minute or two's rest then do another intense minute. Listen to your body.
  52.  
  53. This will improve your; neck, shoulders, back, chest, triceps, forearms, wrists, lats, abs, and hip flexors.
  54.  
  55. Note that between this and chin ups you are covering all major upper body muscle groups with just two body weight exercises.
  56.  
  57. Again, the infinite gains rule applies because all the muscle you pile on will be contributing to your weight, and thus the weight you make yourself lift.
  58.  
  59. ▶Anonymous  08/16/16 (Tue) 01:48:18 aeed5b No.7144806>>7147001 >>7159117 >>7162832 >>7164212 >>7164455 >>7171968
  60.  
  61. >>7144671
  62.  
  63. Final post, running.
  64.  
  65. Run on your toes. ALWAYS.
  66.  
  67. If you're going on your first ever run, I don't care how slow you are, YOU KEEP ON THOSE TOES AS A PRIORITY.
  68.  
  69. This forces your calf muscles to make massive gains because they're taking all your weight and springing it back upwards. This is insanely good for them, mine now get noticed by girls as a thing. We're built to run this way.
  70.  
  71. (Fun fact, in medieval-industrial revolution Britain calf muscles were considered the sexy muscles, over biceps and abs. That's why they wore those weird white calf socks to show off)
  72.  
  73. As long as you follow the toes rule you can't go too wrong with running, as long as you push yourself to come back from every run sweating and panting.
  74.  
  75. As you get fitter you'll feel the wind under your wings and start to enjoy running, it gives one a good sense of freedom.
  76.  
  77. At this point you'll want to start running with more power and speed, which is when you'll start building up your quads (massive thighs inbound).
  78.  
  79. Running will also de-fat you, before too long you'll see those abs shining through- they get worked by running too, as well as the hip flexors.
  80.  
  81. After a good bit of running your whole body will feel like a coiled spring ready to catapult you over the ground. You'll marvel at your biology for sure, after all humans are the best running species.
  82.  
  83. For completion, running improves your; ankles, calfs, quads, glutes (ass), hip flexors, abs, neck, shoulders and forearms.
  84.  
  85. To conclude, with these three exercises anyone can get /fit/ as fuck. Just keep pushing yourself at them and the gains will come sooner than you think.
  86.  
  87. My favourite routine is; run every other day, and do 3 minutes of both chin ups and press ups every day. The beauty is that it's so adaptable.
  88.  
  89. And finally the most important point
  90.  
  91. LITTLE and OFTEN is BEST. There's no point thrashing yourself at the gym or anywhere if you can't move for 3 days afterwards (I've made this mistake so you don't have to).
  92.  
  93. You don't have to workout every day, but 10 minutes 5 days a week is better than half an hour 3 days a week. You've got to keep the ball rolling.
  94.  
  95. Apart from that, enjoy the sex :)
  96.  
  97. Base diet
  98.  
  99. Go to your supermarket, figure out a shopping list that gives you the following ratios;
  100.  
  101. 30% Carbohydrates
  102.  
  103. - Oats
  104.  
  105. -Bread
  106.  
  107. -Potatoes
  108.  
  109. -Rice
  110.  
  111. Are all good and flexible to cook with.
  112.  
  113. 30% Vegetables
  114.  
  115. I don't know all the details of vitamins, but I know if you eat all different coloured veg you'll get them all.
  116.  
  117. -Spinach (Iron)
  118.  
  119. -Kale (Iron)
  120.  
  121. -Sweetcorn (Fibre)
  122.  
  123. -Peas
  124.  
  125. -Onions
  126.  
  127. -Carrots
  128.  
  129. -Tomatoes
  130.  
  131. -Lettuce
  132.  
  133. -etc
  134.  
  135. 20% Protein
  136.  
  137. -Fish (Omega 3, oil strengthens joints)
  138.  
  139. -Fish
  140.  
  141. -Fish
  142.  
  143. -Chicken (Careful it's not pumped full of hormones)
  144.  
  145. -Red meat (sparingly, has high fat and causes diseases)
  146.  
  147. -Eggs
  148.  
  149. 20% Beans and extras
  150.  
  151. -Baked beans
  152.  
  153. -Kidney beans
  154.  
  155. -Mixed beans (all beans are high in protein and fibre)
  156.  
  157. -Sauces like ketchup and mayo
  158.  
  159. -Butter (vegetable oil spread is better)
  160.  
  161. -Comfy foods like soup and chocolate
  162.  
  163. -Fruit and nuts are the best snacks
  164.  
  165. -Salt and spices (salt is needed often because it's lost in sweat)
  166.  
  167. A human can survive and thrive on only the above. Notice how everything is in its raw/original form, no ready meals or shit with a million weird sounding ingredients.
  168.  
  169. To increase your intake for lifting, eat more carbs and protein, to taste. Listen to your body.
  170.  
  171. I eat shit all the time, pizzas and ice cream and stuff (but as optional extras, not replacing the diet). As long as it's in moderation and you are aware of the high fat content, it shouldn't do you any harm.
  172.  
  173. WATER
  174.  
  175. Trees need water to grow and so do heart of oak men.
  176.  
  177. My advice is to carry a bottle of water around with you, you'll sip it all the time without even realising.
  178.  
  179. Your piss is the indicator. It should be nearly clear, all the time. If it's not, drink more until it is.
  180.  
  181. Hydration is KEY so this is potentially the most important point.
  182.  
  183. Water allows your muscles to use the energy stored in them. It also keeps your skin clear.
  184.  
  185. Apart from that, have fun learning to cook with fresh ingredients, it's fun :)
  186.  
  187. Bonus; This kind of food is always the cheapest.
  188.  
  189. Hope I've helped some anons with this information. Took me fucking ages to figure it out, there's a LOT of disinfo out there.
  190.  
  191. As I say my credentials are basically being very experienced in this, I'm built but cut and 6'5 , my agenda is only to help like-minded people.
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