Do YOU want to be an aesthetic stud?
Maybe pack on some muscle?
Maybe lose some fat?
Get JACKED AF?
Doesn& #39;t matter, you can achieve it all
I& #39;m here to help you do exactly that
Fitness Fundamentals [Thread]
Maybe pack on some muscle?
Maybe lose some fat?
Get JACKED AF?
Doesn& #39;t matter, you can achieve it all
I& #39;m here to help you do exactly that
Fitness Fundamentals [Thread]
Disclaimer: This advice is directly aimed at natural men
I have helped myself and other dudes achieve their fitness goals
I& #39;m not a personal trainer nor do I have a PhD in sports/nutrition
This data comes from my research throughout the years and personal experimentation
I have helped myself and other dudes achieve their fitness goals
I& #39;m not a personal trainer nor do I have a PhD in sports/nutrition
This data comes from my research throughout the years and personal experimentation
Another Disclaimer: This thread will be mainly focused on fundamentals
I don& #39;t care if you think keto is better
In the end, getting jacked, lean, mean, whatever...
Boils down to two things:
1 - Hormones
2 - Math
I& #39;ll give you the tools, you& #39;re free to choose the tactics
I don& #39;t care if you think keto is better
In the end, getting jacked, lean, mean, whatever...
Boils down to two things:
1 - Hormones
2 - Math
I& #39;ll give you the tools, you& #39;re free to choose the tactics
Alright, cool, now that we& #39;ve got that out of the way
Here& #39;s how this works
Everything you need to get your dream physique boils down to 3 things:
1 - Training
2 - Nutrition
3 - Habits
Let& #39;s start with training
Here& #39;s how this works
Everything you need to get your dream physique boils down to 3 things:
1 - Training
2 - Nutrition
3 - Habits
Let& #39;s start with training
So, from my own experimentation and research
If you& #39;re a natural gym-goer, I believe there are only 3 optimal splits you can take
Full-Body (beginner)
Upper-Lower (intermediate)
Push-Pull-Legs (advanced)
It looks something like this
Now, let me further explain
If you& #39;re a natural gym-goer, I believe there are only 3 optimal splits you can take
Full-Body (beginner)
Upper-Lower (intermediate)
Push-Pull-Legs (advanced)
It looks something like this
Now, let me further explain
I& #39;m not saying something like you can& #39;t get gains with whatever split you want to use
Homie can get big biceps doing bro splits
I just think that, as a natural individual, it& #39;s not as optimal, there are two reasons for that
Let me explain...
Homie can get big biceps doing bro splits
I just think that, as a natural individual, it& #39;s not as optimal, there are two reasons for that
Let me explain...
Here& #39;s how muscle growth actually works (simplified so you don& #39;t get confused)
1 - You hit the gym, you break down muscle tissue (Muscle Protein Breakdown)
2 - You rest, sleep, eat, you repair muscle tissue (Muscle Protein Synthesis)
Muscle Growth happens at number 2
1 - You hit the gym, you break down muscle tissue (Muscle Protein Breakdown)
2 - You rest, sleep, eat, you repair muscle tissue (Muscle Protein Synthesis)
Muscle Growth happens at number 2
If you
1 - sleep well
2 - eat properly (mostly enough protein intake),
3 - stay hydrated,
4 - move (active recovery)
Your body will do the work for you and repair the muscle tissue you broke down on your gym session
When it does, your muscles become a bit stronger aka growth
1 - sleep well
2 - eat properly (mostly enough protein intake),
3 - stay hydrated,
4 - move (active recovery)
Your body will do the work for you and repair the muscle tissue you broke down on your gym session
When it does, your muscles become a bit stronger aka growth
Now, here& #39;s why training frequency > volume
After you train, there& #39;s this process called Muscle Protein Synthesis
It pretty much focuses all the protein you consume towards repairing the damaged muscle tissue
After you train, there& #39;s this process called Muscle Protein Synthesis
It pretty much focuses all the protein you consume towards repairing the damaged muscle tissue
Now, for people that take PEDs Muscle Protein Synthesis is increased and lasts longer (which is why they can get away with garbage splits)
But for the natural individual, this process lasts approx from 24 to 72 hours
Which means...
But for the natural individual, this process lasts approx from 24 to 72 hours
Which means...
That the protein consumed after that time period will no longer contribute to growing and repairing that specific muscle group
This is the first reason why Frequency beats volume
If you train your muscles more often throughout the week, means extended Muscle Protein Synthesis
This is the first reason why Frequency beats volume
If you train your muscles more often throughout the week, means extended Muscle Protein Synthesis
So this means that the more you hit a muscle group, the more gains
Alright cool
Where& #39;s why high-volume is usually garbage
Boils down to the law of diminishing returns
If you do 24 sets for one muscle group in one session
Each set will be less effective than the last
Alright cool
Where& #39;s why high-volume is usually garbage
Boils down to the law of diminishing returns
If you do 24 sets for one muscle group in one session
Each set will be less effective than the last
It& #39;s like you& #39;re trying to squeeze juice out of a dried orange
It gets to a point where you& #39;re just straining your muscles and not really getting much out of it
But it hurts and you feel the pain
And the bros told you No Pain No Gain right?
Wrong
Avoid junk volume
It gets to a point where you& #39;re just straining your muscles and not really getting much out of it
But it hurts and you feel the pain
And the bros told you No Pain No Gain right?
Wrong
Avoid junk volume
This is why Full Body/Upper Lower/Push Pull Legs is optimal
You& #39;re hitting the same body part at least twice a week
Which means you& #39;re extending Muscle Protein Synthesis
Which means more gains
(again u can grow doing bro splits, but you& #39;ll take longer)
You& #39;re hitting the same body part at least twice a week
Which means you& #39;re extending Muscle Protein Synthesis
Which means more gains
(again u can grow doing bro splits, but you& #39;ll take longer)
Now let& #39;s talk about the actual exercises and rep ranges and number of sets
This is the simple part
Your main focus should be on compound movements
What are compound movements?
Lifts or movements that work multiple body parts at once
This is the simple part
Your main focus should be on compound movements
What are compound movements?
Lifts or movements that work multiple body parts at once
1 - Bench Press
2 - Squats
3 - Deadlifts
4 - Rows
5 - Pull ups
6 - Chin ups
7 - Dips
8 - Overhead press
These lifts should be the bulk of your workouts
Focus mainly on compound lifts and squeeze a couple of isolation movements at the end of each session
2 - Squats
3 - Deadlifts
4 - Rows
5 - Pull ups
6 - Chin ups
7 - Dips
8 - Overhead press
These lifts should be the bulk of your workouts
Focus mainly on compound lifts and squeeze a couple of isolation movements at the end of each session
Focus mainly on compound lifts and squeeze a couple of isolation movements at the end of each session
Let& #39;s talk about rep ranges now
I& #39;m a big fan of 4-6-8 for compound movements (depending on what your goal is)
8-12 for isolation
Keep it simple
Let& #39;s talk about rep ranges now
I& #39;m a big fan of 4-6-8 for compound movements (depending on what your goal is)
8-12 for isolation
Keep it simple
Wanna build strength = lower reps + heavier weight
Focused on hypertrophy = higher reps + lower weight
Sets keep it 3 to 4 for each exercise
Focused on hypertrophy = higher reps + lower weight
Sets keep it 3 to 4 for each exercise
Let& #39;s talk about how much weight you should be lifting
I have a pretty simple formula
Pick a rep range? (let& #39;s say 8 reps)
You want to lift as heavy as possible for that rep range (meaning u should be hitting failure or almost failure at 8)
Without sacrificing form
That& #39;s it
I have a pretty simple formula
Pick a rep range? (let& #39;s say 8 reps)
You want to lift as heavy as possible for that rep range (meaning u should be hitting failure or almost failure at 8)
Without sacrificing form
That& #39;s it
Now, let& #39;s talk about progression
Progressive overload
Simple concept
You& #39;re knocking out 4 sets of 8 with relative ease?
Add 5 lbs to the lift
Keep adding 5 lbs to the lift until you hit a plateau
Reduce weight a little and work at that weight for a bit
Progressive overload
Simple concept
You& #39;re knocking out 4 sets of 8 with relative ease?
Add 5 lbs to the lift
Keep adding 5 lbs to the lift until you hit a plateau
Reduce weight a little and work at that weight for a bit
After you do, try to raise the weight again
Another thing I like to do to break plateaus is to change lifts
Let& #39;s say I& #39;ve been doing bench for a while and I& #39;m not able to progress
I switch it to incline bench and focus on tricep movements
Another thing I like to do to break plateaus is to change lifts
Let& #39;s say I& #39;ve been doing bench for a while and I& #39;m not able to progress
I switch it to incline bench and focus on tricep movements
Go back to bench and boom, usually regular bench will feel easier
Anyways, now let& #39;s talk about the splits themselves
I believe full body is awesome for beginners
Mostly focused on compound lifts, builds you a great foundation
Anyways, now let& #39;s talk about the splits themselves
I believe full body is awesome for beginners
Mostly focused on compound lifts, builds you a great foundation
As you progress though and add more weight to your lifts, workouts will become increasingly harder on your body and your nervous system
Which is when you start to spread it out a bit more and move to upper/lower + push pull legs
Keep it simple
Which is when you start to spread it out a bit more and move to upper/lower + push pull legs
Keep it simple
Alright, I think that& #39;s enough to help you decide on the training side of things
Let& #39;s talk about recovery and nutrition
As we covered, this is where growth happens, so it& #39;s really important to not neglect this part or you& #39;ll be spinning your wheels
Let& #39;s talk about recovery and nutrition
As we covered, this is where growth happens, so it& #39;s really important to not neglect this part or you& #39;ll be spinning your wheels
Alright, remember when I told you hormones + math is what it boils down to
Let& #39;s cover it
When it comes to nutrition, I& #39;m not going to give you a recipe list or a fad diet
Again, this is about principles and fundamentals
I do believe in balance though
Let& #39;s cover it
When it comes to nutrition, I& #39;m not going to give you a recipe list or a fad diet
Again, this is about principles and fundamentals
I do believe in balance though
Let& #39;s talk about it
When it comes to nutrition the math is simple?
1 - Wanna get jacked? 200-500 kcal surplus
2 - Wanna get lean? 200-500 kcal deficit
It& #39;s this easy really, don& #39;t go higher than that
You& #39;ll add unnecessary fat on 1 or breakdown muscle tissue for energy on 2
When it comes to nutrition the math is simple?
1 - Wanna get jacked? 200-500 kcal surplus
2 - Wanna get lean? 200-500 kcal deficit
It& #39;s this easy really, don& #39;t go higher than that
You& #39;ll add unnecessary fat on 1 or breakdown muscle tissue for energy on 2
Alright, let& #39;s talk about macro nutrients, what are they?
The big 3
1 - Protein (GET STRONG, GET BIG)
2 - Carbs (Energy)
3 - Fats (Hormone balance)
All are important (imo)
I don& #39;t like diets that subtract one of these
But it depends on the individual and goals
The big 3
1 - Protein (GET STRONG, GET BIG)
2 - Carbs (Energy)
3 - Fats (Hormone balance)
All are important (imo)
I don& #39;t like diets that subtract one of these
But it depends on the individual and goals
When it comes to nutrition, again, I like to keep it simple
1,4 to 1,6g of protein per kilogram (0,7 to 0,8g per lb) if bulking
1,8 to 2g of protein per kilogram (0,9 to 1g per lb) if cutting
When it comes to macros, to me the most important is hitting your daily protein goals
1,4 to 1,6g of protein per kilogram (0,7 to 0,8g per lb) if bulking
1,8 to 2g of protein per kilogram (0,9 to 1g per lb) if cutting
When it comes to macros, to me the most important is hitting your daily protein goals
The other two, I just go by default
Eat healthy carbs (sweet potatoes, vegetables, fruit etc)
Eat healthy fats (olive oil, butter, eggs, poultry, fatty fish etc)
I don& #39;t like to over complicate it
Hit daily protein intake, fill out the rest of kcals with healthy food
Eat healthy carbs (sweet potatoes, vegetables, fruit etc)
Eat healthy fats (olive oil, butter, eggs, poultry, fatty fish etc)
I don& #39;t like to over complicate it
Hit daily protein intake, fill out the rest of kcals with healthy food
Alright cool
Let& #39;s talk now about recovery habits and why they& #39;re so important
They keep your TESTOSTERONE IN CHECK
If your T is garbo, you can do everything right and it will still feel like your spinning your wheels
(even tho if ur doing everything right, T should be fine)
Let& #39;s talk now about recovery habits and why they& #39;re so important
They keep your TESTOSTERONE IN CHECK
If your T is garbo, you can do everything right and it will still feel like your spinning your wheels
(even tho if ur doing everything right, T should be fine)
Habits that you need to be doing right in order for T and overall to be optimized:
1 - Sleep
2 - Daily sun exposure (for that vitamin D)
3 - Hydration
4 - STOP FAPPING TO PORN CUZ THAT SHIT NOT ONLY KILLS UR T BUT STEALS UR GAINS
5 - Move (walk, stretch)
All essential
1 - Sleep
2 - Daily sun exposure (for that vitamin D)
3 - Hydration
4 - STOP FAPPING TO PORN CUZ THAT SHIT NOT ONLY KILLS UR T BUT STEALS UR GAINS
5 - Move (walk, stretch)
All essential
Now, let& #39;s talk about stress (and it& #39;s management)
Cortisol (the hormone produced by stress) is the enemy of T
Too much cortisol and T dips
Which means if you stay in a highly stressful environment for extended periods of time, your T will start dropping eventually
Cortisol (the hormone produced by stress) is the enemy of T
Too much cortisol and T dips
Which means if you stay in a highly stressful environment for extended periods of time, your T will start dropping eventually
Now cortisol isn& #39;t inherently bad, it has it& #39;s own role to play
But garbage like high corp and STRESSFUL PEOPLE (those that are stressful for no reason, toxic gf etc) can have a major effect on your T levels
How to cope?
Develop habits that will help you manage stress levels
But garbage like high corp and STRESSFUL PEOPLE (those that are stressful for no reason, toxic gf etc) can have a major effect on your T levels
How to cope?
Develop habits that will help you manage stress levels
Shit like breath work, stretching, meditation, yoga, reading fiction etc
All of these things not only help you unplug, but also help you create more resilience to the stressful environment
Practice
All of these things not only help you unplug, but also help you create more resilience to the stressful environment
Practice
Other T killer is processed food
Your dumping garbage in your system and your body has to work extra hard to process all of the garbage
It also creates inflammation in your body, and makes you dumber
Have a cheat meal or two but avoid regular consumption
Your dumping garbage in your system and your body has to work extra hard to process all of the garbage
It also creates inflammation in your body, and makes you dumber
Have a cheat meal or two but avoid regular consumption
BONUS:
For better aesthetics, develop traps, forearms, neck and remain lean enough for your jawline to show
My stats are:
179 cms/83 kgs (I have big legs)
Converts to aprox 5& #39;11 and 182 lbs
Still got work to do myself
For better aesthetics, develop traps, forearms, neck and remain lean enough for your jawline to show
My stats are:
179 cms/83 kgs (I have big legs)
Converts to aprox 5& #39;11 and 182 lbs
Still got work to do myself
Also
Things like intermittent fasting and vitamin supplements (to fill up some deficiency you might have) are also endorsed by David Mendes
Whey protein if you have a hard time hitting your daily protein intake through regular food
Things like intermittent fasting and vitamin supplements (to fill up some deficiency you might have) are also endorsed by David Mendes
Whey protein if you have a hard time hitting your daily protein intake through regular food
I just gave you all the fundamentals for you to build an Aesthetic af physique
Now you gotta do the work and stay consistent, LFG
This is the end, hope it helps you, a RT would be appreciated
Have a great day https://twitter.com/YouActualized/status/1319267616398188544">https://twitter.com/YouActual...
Now you gotta do the work and stay consistent, LFG
This is the end, hope it helps you, a RT would be appreciated
Have a great day https://twitter.com/YouActualized/status/1319267616398188544">https://twitter.com/YouActual...