ialdabaoth posted:Fuck no. It will fuck you up. You will get bigger sure. But it will get more assymetrical.
Oh please https://lookism.net/Thread-How-can-Bradley-Cooper-look-so-good-in-motion-with-assymmetry-like-this
swampman posted:Who else love to work out!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
for me it's weird to sit in equipment rooms with other insecure people nervously avoiding each other but i do love basketball!!!!!!
getfiscal posted:Been going to the YMCA... only doing the bike for a short while. Mostly just trying to get into the habit of showing up, getting changed, doing some exercise, etc because of anxiety. Seems to be going okay. Now I just need to start doing some weights and going more consistently. Then I will get insanely swole and be able to bully Trots.
What are your goals? It's important to have in mind what you want to do rather than what you "need" to do. If all you care about is that you show up to the gym and produce sweat, no matter what the results, then your goal should be to do that five days in a row, then twenty days in a month, or whatever. It can help to set your goals in terms of bodyweight exercises, eg. a goal of doing 15 pushups in a row. Then you can still work toward these goals if you can't get into the YMCA. Also bodyweight exercises get much easier with weight loss, if that's something you care about.
Edited by swampman ()
You need to decide whether you want to lose fat - during which time your muscles will tend not to grow - or build muscle - during which time you will probably add some fat. If you eat fewer calories, you'll lose fat, and if you eat more calories, you'll build muscle. If you eat enough calories for maintenance, you'll lose fat and gain muscle over time, but not as quickly as if you were doing a calorie deficit and then a surplus, or vice versa. You also need to maintain the same minimum protein intake whatever your calorie intake.
If you're new to exercise, you will "gain strength" for the first several months of working out even if you are eating at a small caloric deficit. This is because other factors beside raw muscular strength will improve dramatically early on. These include your cardiovascular health, your balance and proprioception, your ability to intentionally activate muscles (the mind-muscle connection), and your perception of what is too heavy or strenuous.
As for a morning routine with no equipment? Your muscles need time to recover if you want to gain strength, so you don't want to do pushups every day at first. A daily morning routine should be about stretching and light cardio. You should consider getting a pull up bar and a resistance band, as training your back is difficult without being able to do pull ups and rows. If you post your height and bodyweight and where you're at with exercise right now, people can probably suggest specific exercises and routines
i know this is all very disordered. i don't have a chin up bar but occasionally i've tried doing them on a door. i'm always scared the door will break though, and it's a little difficult to do that logistically so i haven't been doing pullups with any regularity.
you said not to do pushups every day swamp, should i do them every other day then?
Exercise damages muscle tissue so that it can respond by growing. Muscle growth only happens as you recover, and full recovery from an adequate workout takes ~2 days with good sleep. For you to get stronger, your muscles have to heal more than the damage you did to them in your workout. So a good program evenly and thoroughly works the entire body, allowing for adequate recovery time.
You should start doing pushups in sets. Try doing sets of ten pushups with 45s-1min rest in between sets, and see how many you can do. I don't know where you got the isotonic hold from, there's nothing terribly wrong with it exactly, but the majority of muscle damage happens during the "negative phase" of the movement, when you are controlling the return of the weight to its starting position. Heavier weight, lowered* more slowly builds the most strength.
I would stop the sit ups. There are lots of other good bodyweight ab work exercises that you can try, that will better enable you to activate your abs and obliques. Dead bug is a good one. Most compound exercises work your core anyway, if you get up to 8 sets of 25 pushups in a workout, your abs are going to be pretty strong.
This is a really good investment for someone who wants to do minimal-equipment strength training, as it opens up a lot of simple and effective lat and shoulder exercises. You should also just figure out a pull up bar (don't use your doorframe anymore), but also consider a lower bar that allows you to do rows (the exact opposite movement of a pushup - you're face up, hanging beneath the bar, and lift yourself up to it). You might be able to put a pipe on a couple tall chairs or something for that.
*For movements that oppose gravity, true of most bodyweight exercises
swampman posted:This is a really good investment
PYF routines for someone who knows nothing and is low on equipment! Gonna be buying those resistance bands next check, ty swampman!
JohnBeige posted:I got up to 6 miles in 32 minutes on my rowing machine tonight! Personal best :3 I still need to start cooking so I can eat more protein, and I need to find another way to work my arms cuz I'm not really getting any definition on my biceps or core despite the rowing (which, outside of some kettleball stuff is the only thing I'm doing).
PYF routines for someone who knows nothing and is low on equipment! Gonna be buying those resistance bands next check, ty swampman!
Glad to hear you are rowing for cardio.
How much protein are you eating each day right now and what's your weight?
What do you hope to get out of exercise? If you have an aesthetic goal in mind, post a picture of someone who looks the way you want to look and we can talk about what they probably did to get there. Regarding core and arm definition, a couple things to think about: first, ab / oblique definition is hugely dependent on your body fat percentage. Second, it takes years dude. You can add like 1-2lbs of muscle a month if you get a lot of protein and exercise effectively.
There are so many different approaches to getting strong that it really depends on what you want. But let's say that you wanted a routine based around kettlebells, bodyweight exercises, and the band. In general, because it's hard to heavily load your muscles with this equipment, your exercises will be more about endurance, balance, and focusing on proper form. Here's list of some exercises you can look up for each muscle group:
Chest - pushups, kb bench press, kb floor press, dips (requires dip bars)
Shoulders - wall clocks, band pull-apart, kb overhead press, front raise, lateral raise, facepulls
Triceps = tricep dips, diamond pushups, banded tricep kickbacks, skullcrushers
Lats - renegade rows, bent-over rows / kroc rows, pull-ups (requires bar), band rows
Upper back - more facepulls I guess, or W raises on a bench
Biceps - band curls, idk who cares
Butt, legs: Banded deadlifts, squats, lunges, fire hydrants, hip thrust, other
abs, obliques: Too many to list
Good luck
I have no idea how much protein I'm eating. I eat fast food for breakfast and a shift meal that's usually 1/4 - 1/2 cup of chicken and some veggies in a soup with some cornbread. I weigh 130 (give or take 5 lbs) and this is basically my max weight.
I'm currently reading through 'Convict Conditioning' and will start it next month, when I'm hoping to have my meal plan settled. I'll test my max for before/after purposes with a month or two in between.
(pretend this is a banjo)
Edited by JohnBeige ()
5x5 overhead press (1x10 w/ 10lb dumbbells as warmup)
5x5 squats (same warmup)
5x5 bench (same warmup)
2x10 "lift 10lb dumbbells out to the side, t-pose style" workout whose name idk
and then a 20g protein bar, and lots of water throughout. feels good, even tho my form is probably not perfect