>Read FAQ, still overwhelmedI am struggling to stick to going to the gym because I don't know how to workout, literally.I bought a 3 day full body routine but workouts take 1 hour and 45 minutes and i just feel destroyed, unable to continueI tried Jeff Nippard's routines but couldn't find equipment to do it in my gym so it didn't succeed either.I need someone to literally set me up with 3 levels, beginner, intermediate, and advanced, where I just have to follow the plan. Minimalist equipment so I can do it in any gym, regardless of how well-equipped it is.I am asking a lot, so I am anxious about continuing but, also how to fix my diet?Please help me I am sufferingI want to lose the fat, get fit, and hopefully become shredded one day. I am 26.
>>77577947Do SL5x5 from the sticky. Then modify it as you get more advanced. Eat lots of protein. That's the long and short of it.
>>77577947All you need to know is the following:>1 more rep>1 more set>1 more pound>JUST DO MOREIt really is that simple. Try to get just 1 more rep in at least 1 of your sets. If you try and fail to get that extra rep, add another set to your workout. If you get enough reps in your sets, add more weight! And repeat the process, forever. Just do more every time.
>>77577947Do yourself a favour and don't overcomplicate something like exercise with numbers. I see too many people that get obsessed and maintain the middest physiques imaginable because they never train their mind to like exercise, they just become a slave to routine. Just find exercises you like, be it cardio, calisthenics, anaerobic, doesn't really matter. If you keep experimenting you'll eventually find something that clicks. Exercise is a marathon not a sprint, I have been consistently doing it for 15 years with no steroids and a bare minimum of supplements. Nobody here can tell you what you will like, you have to work that out.
This is my goal body. What do you think he weighs for this
>>77577947I was the same way like dr mike jewzratel physique video. It’s 4 days and I can usually finish in 30 mins a set. You don’t need the app either just write it out in grid
>>77578073Hes not natty but probably 180. Too lean for his size.
>>77577947You're overcomplicating it. A beginner doesn't need 1h 45min workouts, 15 different exercises or fancy machines.Start with 3 full-body sessions per week, 35–45 minutes each. All you really need is a pair of dumbbells and a pullup bar.- Goblet squat- Romanian deadlift- Dumbbell press- Dumbbell row2 sets each, 8–12 reps. Keep 2–3 reps in reserve. Add weight gradually as you get stronger.Beginner: Learn the movements, build consistency.Intermediate: Increase volume and progressively overload.Advanced: Adjust intensity and volume based on your progress and recovery.You don't need to train like an advanced lifter to eventually look like one.For fat loss, start with a moderate calorie deficit, enough protein (around 1.6–2g/kg), and daily walking. Don't try to fix everything overnight.I'm building Cipher Strength around exactly this idea: straightforward, personalized training programs for different experience levels, without depending on a fully equipped gym.https://cipherstrength.netBut regardless of whether you use my programs, stop chasing exhaustion. Your workouts should be something you can recover from and repeat consistently.
Honestly? Kettlebell. A pullup bar if you're getting fancy.Clean and press, pullups, swings/snatches, squats of all kinds, turkish getups. You dont need more.
>>77577947Beginner:Bench, Row, Squat/Leg press*, lateral raiseDo these 3 sets 3 times a week until you leaving novice numbers.*if you're doing leg press you'll probably have to do something for hamstrings tooAmateur: beginner + 1 another setApproaching intermediate: beginner + 2 sets of a curl, a tricep isolation, something for abs, calves, glutes, hamstrings, chest, traps*, rhomboid*, rear delt*This is where you might consider adopting a split and dropping the frequency from 3 to 2 like upper/lower. *only if needed lot of people just build these incidentally
>>77578005This is a very reasonable reply desu
>>77577947>need someone to literally set me up with 3 levels, beginner, intermediate, and advancedThis is you overcomplicating itRIGHT NOW you only need beginner, you don't need the restSo go in and do 3x5 of bench, squat or deadlift, then go homeNext time do 3x5 of the next lift. And so onWhen you get bored of that add another lighter liftRepeat for a few weeks/months until you've built the habit, then find (not "buy") a program and follow itFind ONE program and STOP LOOKING or you'll flop flop between programs and not make progressOr just do Bill Starr's program from the strongest shall survive, 5x5 ramping sets of squat, bench and power clean, with some abs stuff to warm up
>>775779592 workouts per musclelearn a bunch of workouts for each muscle groupthen go into a gym and do them
>>77577947Do 5x5 milk boost my nigga we poppin grapes up your ass and never gave a fuck milk boost 5x5 ur dumb enough for it
>>775779472 hours long session is a waste of time.Aim for 1 hour FULL BODY or 30 minutes.I do 2 1 hour full body session with weight every week and 1 to 2 30 minutes weighted calisthenics session with rings.If I wanted actual mass I would do 3 1 hour full body weight training session. I do the ring session for weeks days when I am busy and actual fitness.I do 2 sets of maximum intensity.I do around 10 minutes of core work, 10 minutes of legs work and the rest is upper body I also include stuff like neck, calf and glute training.I do bent over row, shoulder press, floor press cross over curl, reverse curl, preacher curl, over head triceps, cable tricep pull, banded back row, band face pull, lateral raise.Good morning banded, band fly.I do all the band shit cause I can't be bothered to adjust weight I don't have time to lose.NEVER go over 1 hr of training it's a waste of time.For the calistheninc (I use these as short session when I pig out during the week) I use rings and weighted vest (around 20 lbs for the first round, 10 lbs for second round I take one vest off)I do ring dips, then normal dips then triceps dips. Then I do pull up, neutral pull up and then chin up. all of them for one set.I used to do pelican curls but it fucked up my shit so now I only do bicep curl and tricep extension, all with rings. I do push up with rings and then pike push up.Depending on the intensity I follow with a set with NO vest or I take off one 10 lbs vest and keep my other 10 lbs vest on.I also do ab work with the bar and some leg training overall it takes between 20 to 40 minutes depending.Don't go to the gym honestly buy ez bar curl and adjustable dumbell.You could buy a pull up station with rings and bands you can buy something that allows you to attack your bands to your door it could help you out.
>>77577947just do greyskull lp and run EOD
