What do you fuckers want to know?
- Thread starter Wiggy
- Start date
This is a great post. Thanks for the info man.These will be very simplistic answers for both, so I can drill down a little more if you like.
But the answer to the first:
If you want to gain strength, you need to do some sort of strength training. (More shocking revelations for this thread, I know - you guys are welcome. lol) It can be pretty much any style you like - barbells, dumbbells, sandbags, kettlebells, bodyweight calisthenics, etc. The tool isn't really as important as how you use it.
By that, I mean you'll generally want a program that focuses on compound, multi-joint movements, is moderate in volume, and progresses you in reps, weight, or both. An ultra simplistic (yet still totally viable) approach would be to do an exercise with a heavy(-ish) weight for say 3 sets x 8 reps. Continue to add reps when you can, as you can, until you can do 3 sets x 10 reps. Add weight, drop back down to sets of 8, and repeat.
As for losing some belly fat, it's about diet. For most people, upping the protein and getting calories in check will do it. I can give some recommendations here, too.
If all else fails (and this will party address@Wild's question, too) just take a Ted Naiman-esque P:E approach. Determine how much you want to weigh in pounds. That's your daily protein intake in grams. At the same time, consume that many grams of "energy", which is carbs + fat combined.
So say you wanted to weigh 175lbs, you'd consume 175g protein and 175g carbs + fats combined daily.
Rinse & repeat.
As for people in fitness making things complicated - that's a topic that could have a lot of facets.
Yes, I think some do to make themselves seem smart and sell shit. They also do because most people are retards and don't wanna hear that all they have to do is simple stuff. Others gets wrapped up in "science" instead of just giving people simple shit that works.
All that said, the *vast* majority of people in the fitness industry are also colossal fuck-heads...so there's that, too. lol
I've seen and even done some of the P90X stuff - very hard workout (especially if you push yourself).
However, it's catastrophic overkill for the *vast* majority of people, and has *way* too much ballistic shock for said majority of people...ESPECIALLY for people that are significantly overweight.
See what I said earlier about not running with added weight. Same goes for endless Jumps & such.
When I'm designing complex training programs, I'll add a lot of "active rest" in the form of Jumping Jacks, Seal Jacks, Skiers (like Jacks, only scissors arms & legs forward & back instead of side to side), shadow boxing, etc. That stuff can be Ok (provided you're on a surface with cushion) as while there is a ballistic element, it's not a huge one. And even then, I've had people tell me it's too much.
P90X & the like use a LOT of Jumping-style movements to elevate the heartrate and that's not a great idea for people that aren't already in good shape. Plus, they don't really push strength like they should.
Not to mention the workouts are simply just fucking involved...very long and what - 6 days a week, I think?
I could give you a complex training program that would run you 30-45 minutes, build legit strength, and get you sucking as much wind as P90X ever thought of.
If you wanted an *extremely* simple approach to build some pretty decent conditioning, do Burpees EMOM (Every Minute on the Minute).
Start with Squat Thrusts and do 5-6 reps EMOM x 5 minutes - whatever you can do that's difficult, but doesn't murderize you. Repeat several days a week.
Build up to 10 reps EMOM x 5 minutes. Then add a Pushup and / or Jump (depending on how the rest of your program looks).
I've got a client that's been working with me for roughly 1.5 years or so now. When we first started, 5-6 Squat Thrusts kicked his ass. Now he doe 10 EMOM x 5 minutes...so he's doing 50 total reps in <5 minutes and it's "easy" for him. In fact, this EMOM + now some Sandbag Shouldering (only added in around Thanksgiving) is actually his "side-workout" he does 3x/week on days between his "actual" training / workouts.
Point being - build up to being able to bang out 50 Squat Thrusts / Burpees in <5 minutes and it not kick your ass, & you're gonna have some pretty decent conditioning & work capacity.
You'll just wanna make sure you have sufficient aerobic capacity, first.
Start with Squat Thrusts and do 5-6 reps EMOM x 5 minutes - whatever you can do that's difficult, but doesn't murderize you. Repeat several days a week.
Build up to 10 reps EMOM x 5 minutes. Then add a Pushup and / or Jump (depending on how the rest of your program looks).
I've got a client that's been working with me for roughly 1.5 years or so now. When we first started, 5-6 Squat Thrusts kicked his ass. Now he doe 10 EMOM x 5 minutes...so he's doing 50 total reps in <5 minutes and it's "easy" for him. In fact, this EMOM + now some Sandbag Shouldering (only added in around Thanksgiving) is actually his "side-workout" he does 3x/week on days between his "actual" training / workouts.
Point being - build up to being able to bang out 50 Squat Thrusts / Burpees in <5 minutes and it not kick your ass, & you're gonna have some pretty decent conditioning & work capacity.
You'll just wanna make sure you have sufficient aerobic capacity, first.
Oh and so that it's said:
If someone did go the Naiman-esque style P:E approach I described (his P;E stuff is great and worth checking out), use whatever type of meal plan you wanted.
Meaning if you wanted to go 5-6 small meals a day, you can (though I think that's a dumb idea). If you did 3 meals a day, that'd be fine. OMAD is fine. etc
How many meals you have & how often / when you eat them is pretty much meaningless in the big picture.
Though I *do* tell people to gravitate toward fewer, bigger meals simply because it's more likely to satiate you. That's the biggest reason the whole 5-6 small meals a day (at least IMO) is stupid.
If someone did go the Naiman-esque style P:E approach I described (his P;E stuff is great and worth checking out), use whatever type of meal plan you wanted.
Meaning if you wanted to go 5-6 small meals a day, you can (though I think that's a dumb idea). If you did 3 meals a day, that'd be fine. OMAD is fine. etc
How many meals you have & how often / when you eat them is pretty much meaningless in the big picture.
Though I *do* tell people to gravitate toward fewer, bigger meals simply because it's more likely to satiate you. That's the biggest reason the whole 5-6 small meals a day (at least IMO) is stupid.
Horton was funny
There was one super hot female helper on the original P90X
There was one super hot female helper on the original P90X
meh...not a huge fan.
You have to already be in pretty good shape / strong in order to push hard enough to trigger any real growth stimulus.
e.g. - Benching 95lbs to failure isn't gonna trigger the same kinda response Benching 250 to failure will...because it's only 95lbs lol
At the same time, most guys simply do NOT have the mental fortitude to go to complete failure and are quitting long before failure...this is especially true when the reps get up over about 6-8.
Show me a guy that says he's hit failure after 8-10 reps on the Squat. Now pull out his dog and put a gun to his head, threatening to shoot his pup unless he does 5 more reps. Know what he's gonna do? 5 more reps. lol
Point being, he wasn't actually going to failure, even though he thought he was. And when you're not going to actual failure, all you're doing is a very small amount of volume that's not even at your max. It's a recipe for not getting very far.
At the same time, the biggest & most well-known "success" cases from HIT were either bullshit or not actually HIT.
Casey Viator and the "Colorado Experiment" was basically just a giant lie (I can detail it if you like).
And while Dorian Yates always preached Mentzer & HIT, his "Blood & Guts" wasn't actually HIT (especially Mentzer's extreme version) at all.
Do you wipe sitting or standing?