is there any actually ripped/jacked dude that i can ask questions too?

Dusty

Dusty

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youtube and reddit are full of normies i dont trust them
 
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@Baldingman1998 help this guy out bro
 

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What questions do you have?
 
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Yea

Do a modified linear progression strength program. Any of them are fine, starting strength, ICF, madcows, stronglifts, whatever the fuck kids are doing now. Add extra lat compounds (rows+pull downs) 3x8, because they skimp on that. Sub squat with front squat, add some high volume facepulls at the end, and you're golden. The perfect routine isn't important. Getting in there consistently and moving weight is important

Diet goes deep, really just depends on how much effort you want to invest there. For starters, count your calories. Eat at maintenance or slight (250) surplus if you're lean, getting around 1g protein per lb you weigh. That'll get you started. But food quality does matter, it's not about macros alone. Spinach is better than no spinach. Eggs are better than McDoubles. Just use your head
 
Bro why don't you give treatment one more shot then?
I got too many sides. My dht so high that inhibiting it changes my personality and makes me extremely depressed
 
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I got too many sides. My dht so high that inhibiting it changes my personality and makes me extremely depressed
Did you get blood tests done? Did you see whether the issue is a spike in estrogen caused the 5AR inhibition? There are so many factors at play here, and we have not yet found a direct relationship between DHT and personality, it is your T and T/E ratio that has a major role on your personality.

Its your choice at the end of the day but I highly recommend going into it with a new mindset, because your sides could be all placebo l.
 
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The information I'm laying out below has mostly come from studies and experience. I've been lifting for 20 years (on and off due to life) and I'm currently on a 3 year streak of not missing a single day ( I have planned D-loads where I still lift but for 1-2 weeks I lower the total volume. Feel free to ask me any additional questions and never be afraid to test out these methods for yourself. There is no perfect program because our bodies and genetics are different but there are things that work and the amount of those specific things for each person varies quite a bit as you will see below.


Your First Question: I want to eventually hop on roids but want to start off natty for a couple months and need to know if i should do bro splits, ppl or something else

A.) I would highly suggest not using roids and maxing out your natural genetic potential first then
reassess your options after you're in or close to your final form. Mainly I would suggest against it due to your long term health and potential shortened life span.

-Your final form while being natty might take around 5-6 years if you use bro splits, workout daily and dirty bulk.

B.) I would highly reccommend trying the following (if you're a serious about reaching your peak as fast as possible).

-Nuclei Overload Training: This means training full body every single day. This might sound like a contradiction to most bro youtubers but protein synthesis lasts for only 6-12 hours for intermediate and above lifters. Therefore after you get out of the begginer stage (3-4 months) you can start lifting daily. This is one of the best things natural lifters can do to gain muscle mass/stregnth faster. Think about it when you only exercise a muscle group once or twice a week that's 5-6 days that you miss out on potential gains. The body is more efficient with more days (frequency) but less sets within those sessions. Instead of having to lift one day for 6-8 sets per muscle group you lift one day for 3-4 sets. This allows you to overall increase the total volume and time under tension for each muscle group as you're more efficient in your recovery process.

-Keep increasing the number of sets for each muscle group until you're no longer healing or repairing muscle as fast as you would like (3 sets to 4 sets per muscle group works for me). Start with just 1 set per day then each week increase by one set for each muslce group until you hit your sweet spot.

-You can also lift once in the morning and evening to get your entire full body workout finished. Normally I lift twice a day and I lift for about 45 minutes to 1 hour per session. For the morning I do legs, back and neck, and the evenings I go with chest, arms, abs/core.

- Rep range 2-3 reps is for strength gains, 6-12 reps is great for hypertrophy or actually gaining muscle mass and >12 is for muscle endurance and increasing vascularity.

- Eccentric phase: This is when you're going down in the part of your exercise. Normally your body can handle more weight going down. Go down slow for about 4-5 seconds then explode up during the concentric part of the exercises. I use rest pauses (Isometrics) for some of my lifts just about the bottom of the exercise (the hardest part). The eccentric phase is responsible for majority of your gains from working out. The rest pauses increase your explosiveness and increase your tendon and ligament strength and reduce the risk of injury.

C.) Other things to max out your gains as a natural lifter that most people don't reccommend enough of (including youtubers, magazines, etc):

- Shilajit: This is a medicinal herb which increases energy and testosterone. I remember reading that the Russians wanted a natural replacement for steroids so they could stop getting banned or disqualified in the Olympics and they went with Shilajit. Check into amazon products that have lab confirmed safety analysis'. Ashwaganda is my second favorite herb which does lower cortisol levels (increases T as an effect).

-Sunlight: Vitamin D is the most important vitamin for muscle growth. This is because it boosts testosterone and assists with protein synthesis. I remember when I sun bathed for one hour a day for 3 months during the summer time just 6 years ago I went from an average score of about 734 ng/dl to over 1,350 ng/dl in just three months. The only thing I did was increase the amount of sunlight exposure on a daily basis. If you don't live in an area where you can obtain sufficient vitamin D I would look into sunlight lamps that have been proven to promote vitamin D production. How much you need depends on your skin color and location you live. There are charts that can help you out with this online.

-Sleep: This ensures your body completes the necessary cylcles to repair and build muscle tissue. It also decreases cortisal which in turn increases your T levels. Meditation can be included in this area as well since it does a similar thing do the body but has more powerfull effects on the mind. The total amount of sleep depends on your body but normally if you're working out every single day with full body workouts you may find that 9-10 hours might be optimal for you. For me I do best with 8-9 hours daily.

-Alkaline Diet: Alkaline diet is optimal for muscle growth and prevents disease from ever happening. I've been on an alkaline diet for 12 years and I haven't been sick once. Before I would get sick at least 4-5 times a year and my gains for months would be lost in a matter of a few days. If you can't do this I would just reccommend including as many alkaline foods as possible.

-Grounding: AKA earthing which is when your bottom of your feet are touching the ground/soil. Our feet are naturally supposed to be walking on the soil naked. We've been disconnected from the earth over time to provide ourselves with the comforts of life. However, in doing we have lost a healing power that comes directly from the source itself. The earth has a frequence that resonates in such a way that it provides many benefits to the human body including healing muscles, healing from diseases or injuries, calming one's mind, etc. I typically ground 30 minutes a day. When it's in the cold months like now I use grounding mats which you can find online. Yes there are many studies for this as well.

-Visualization: The mind muscle connection is very powerfull. I like to visualize and feel my muscle growing. Like my biceps are mountains and my neck is becoming a tree trunk. These are just fun things that you can do while lifting. Just focus on feeling the muscle operating during the exercise and visualize it growing in different ways. This one I learned from Arnold Swartzanegro (lol SP?)

-Tracking: A notebook for tracking your daily progress for each set, rep and weight lifted for each exercise combined with your goals is very powerfull. If you don't have goals then you have no destination. If you don't track your progress then you'll never know what's working and what's not so it will be difficult for you to make proper adjustments to your routines. Have a journal and use it for every single weight lifting session. You can include your meals as well.


Your Second Question: what should i be eating if im trying to he in a calorie surplus if im a skinny fuck?

A.) Whole foods organic alkaline diet. As stated before it puts your body in a state that easy to repair and build muscle and prevents disease.
B.) If you're a begginer then your calories will be roughly 200-250 calories over your total burned calories for the day to gain just lean muscle and no. This number will decrease as you get closer to your peak muscular development potential. I no longer eat at an excess I just maintain my current weight and just increase strength over time to increase my relative strength (pound for pound strength) which increases my athleticm as well.
C.) Macronutrients: Carbs (60%+ fat 20-25%, Protein 10-15%). Protein has been vastly overrated by the bro community and carbs have been demonized. I have read study that demonstrated that 0.5 grams of protein per pound of lean body mass (your total weight minus all your fat) to build muscle mass for advanced lifters). Anything after 0.8 grams is useless (no extra benefit) The 1 gram of protein per lb of total body mass is a myth.

D.) Micronutrients: Here's a quick list of the most important ones to focus on. Just find the foods that have high quantities of these:
-Vitamin D
-Zinc
-magnesium
-calcium
-balanced omega fatty acids (3 and 6)
-Glutamine
-B-12
-Iron


That's a good summary of the most important things I've learned and use for my lifting program. The best thing you can do is test out new ideas and keep what works and throw out what doesn't work for you.
 
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I'm training for special forces. I can do 20-25 pullups, I can do dips all day. Can run 10km in 40 mins. Can ruck all day. Have gotten advice from high speed dudes. What do you want to know.
 

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