Fe₂🦀₃⋅H₂🦀 (nprofile…5dmj) Stick to the absolute basics and be consistent:
- Simple compound movements like pushup, pull up, squat, bench, etc. Just make sure you hit every major muscle group with at least one exercise. Weights or bodyweight doesn't really matter much.
- Progressive overload. As an exercise becomes easy, you gotta make it harder again. Easiest way to do so is by increasing weight. If doing bodyweight only, try harder angles (negative leverage).
- If you can do a movement for 20+ repetitions without pausing, it may be a bit too easy if your goal is muscle size and strength rather than endurance. Try to aim for anywhere around 10 repetitions instead, but it's really not that important (unless you're a pro with hyper specific training). If you can't be bothered finding weights, then just going higher reps is ok; you'll still build lots of muscle doing dozens of pushups. (I'm nearing 50 pushups but kinda stuck around 45.)
- Eat sufficient protein. About 1 gram per kg of bodyweight per day is probably enough, but 2 grams per kg won't hurt. (Beyond that you'll definitely just be wasting/burning it.) Buy a cheap protein powder without any extra BS in it if you don't eat enough protein in your meals to reach 1-2 g per kg. Source of protein doesn't matter much, but if it comes mostly from plants then maybe eat a little more of it (e.g. aim for the 2 g per kg) because plant proteins tend to be lower quality. Soy is great though, unironically. It's almost equivalent to meat in protein quality.
- Creatine is the only supplement proven to improve strength. 5 grams per day. Not so important if you're not a pro, but it's fairly cheap. Get the cheapest type, like monohydrate; the rest is BS.
- Caffeine 20 minutes before workout is known to help as well, for a momentary improvement to performance.
- Always drink enough water.
- Don't fall for memes like "low carb" or "low fat." These are lifestyle choices and may work for some but ultimately we're evolved to metabolise all three macronutrients (fat, protein, carb). Fat is literally essential. Eating fat doesn't make you fat; it's just more calorie dense than carbs. Gaining / losing weight is just calories in vs. out.
Taylan (Now 18% More Deranged) /
npub1uz…7hsyy
2024-12-10 00:26:09
in reply to nevent1q…5lhf
Author Public Key
npub1uzcsm7540llpxa2mk3ajkcz8r62sghjkveqjvnq2xcykhfuxfxtq77hsyyPublished at
2024-12-10 00:26:09Event JSON
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