this post was submitted on 17 May 2024
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All things bodyweight

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Getting older so I've decided I need to get into a routine of working out. (programming.dev)
submitted 6 months ago* (last edited 6 months ago) by [email protected] to c/[email protected]
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Reached 30 and the wheels started falling off. Gained 20 pounds and back pain out of nowhere, it's like a damn sitcom. I feel uncomfortable in clothes I've worn for a decade so its time to put in effort. Better late than never I guess.

I want advice on good beginner resources. I'm talking really beginner, like how many reps to do, how long between reps, what machines to hit, etc. I've been to gyms before but just kinda rode the reclined bike them made shit up when I got to the weight machines. I also am terrible at not doing too much with my back, which is almost certainly where my back pain originates from, so extra instruction on how to properly engage my core is a bonus.

The one advantage I have is that I'm very good at tracking calories. I've just gotten lazy since Covid. So I've downloaded MacroFactor to try out some new technology. I've used Waistline recently but it's just too cumbersome to add food, and I lose motivation.

Appreciate the help in advance!

P.S. the one upside to turning 30 is that I can grow a beard now. So at least I've got that going for me

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[–] [email protected] 9 points 6 months ago (1 children)

We are fortunate to live in times where there are myriad evidence based resources online.

If you are looking for Hypertrophy (adding muscle) specifically I would recommend Renaissance Periodization (Dr. Mike Israetel) and Jeff Nippard on YouTube or their websites.

If you are looking for strength or general wellness I can not more highly recommend Barbell Medicine. I've had great success with several of their programs and my friend had tremendous success running their beginner template: https://www.barbellmedicine.com/shop/training-templates/strength/beginner-template/

Even if you don't buy a template they are a wealth of great information that is freely available.

Best of luck and congrats on taking that step!

[–] [email protected] 3 points 6 months ago* (last edited 6 months ago)

I can second both of these channels. Jeff is more straight forward and family friendly and Dr. Mike is as straight forward (maybe not straight tho, you'll know if you watch a video lol) but with added comedic effect and maybe a bit more 'bro'y'. Both are excellent channels for information though potentially more for intermediate lifters but you can def get great information for a beginner. They will mostly talk about sleep/diet/training as the biggest things early. Don't try to complicate anything or do anything crazy. Another resource you can look into is Starting Strength by Mark Rippetoe which will focus on the big three lifts of dead lift/bench/squat. Those lifts can be intimidating in the beginning because they are all compound lifts but will yield great results for full body strength and get a base.

Be kind to yourself in the beginning and consistence is very important. Good luck!

Also, if you really want someone to tell you what to do Renaissance Periodization has an app that will make workouts for you. It is expensive though I think $200/6 months but it will adapt to you and do everything for you. I have yet to try it but I've considered it.

[–] [email protected] 8 points 6 months ago (1 children)

The most important tool you can use, and this is no joke and even more crucial for a begginer is consistency.

And what I mean by it is that you have to show up. Doing it for a week is not enough. You gotta build the discipline.

My sources are:

  • Athlean-X: literally a gym coach. You'll find many videos for begginers. He specially focuses on athleticism and not necessarily to be a giant croissant, which I really like. My goal is to look nice but also to be able to play some sports. Also lots of bodyweight resources.
  • Jeff Nippard: amazing evidence-based approach, but probably a bit too focused on becoming a giant croissant for my taste. Still watch him because you can learn A LOT from him.
  • Andrew Huberman's podcast has some very interesting episodes on fitness, physical health, food... that might make your workouts and jogging sessions a bit more productive, with a very scientific approach.
[–] [email protected] 2 points 6 months ago (1 children)

Great channels, they look like good resources. Maybe a little more intense for my liking, but I'll definitely watch some of the videos.

Seems like most of the recommendations in the comments are all these absolute monsters whose biceps are larger than my leg. I'll be honest, it's a bit intimidating. I'd love a Regular Joe^TM^ who just wants to workout a couple times a week and be a little healthier.

However, I won't let my trepidation prevent me from watching the videos and learning what I can! Thanks for the recommendations.

[–] [email protected] 3 points 6 months ago

Don't be afraid. These 3 I showed you very much show lots of respect an encouragement for those begginers.

I'd say, specially Athlean-X has a beautiful story, as the cameraman, Jessie, was an absolute RegularJoe, and they started a series to make him workout and all... And the evolution was amazing, but most important, REAL, you could tell it was all about effort and YEARS of work. https://youtu.be/xSdWog85Esw

[–] [email protected] 4 points 6 months ago (1 children)

Hey there, happy 30 !!!

For context, I'm on the other side of the scale: barely 25 and a skeletal build that only sweet, sweet depression can give you. Truly hoping that soon enough we'll accurately recreate this meme 🤝

As I feel quite anxious going to a gym, not many pointers on that direction. For doing something at home... can you do squats?

I bought a kit of stretch bands (Amazon 🇧🇷 link) to start building some resistance both for legs and arms. It included a little booklet of what exercises you could do with each item. As a starter, I cycle between any 4 of them, doing 10 reps each time.

I find it natural that only oneself (let it be weight, resistance, etc.) can be used as their own measure; please assess and adapt this to you.

Rather than a how-to input, I'd like to address why do it? And not just once but consistently (?!). Because at times, doing it just for the sake of it dries up the motivation. So, what fun goals do you want to achieve with movement?

In my case, these are the ultimate goals fill me with determination (and goblin energy):

Mainly, not only be done with the exercise sessions, but reap the benefits of that strength and flexibility in your day-to-day life.

Be feral.

Congrats on the beard, too! :)

[–] [email protected] 1 points 6 months ago

what fun goals do you want to achieve with movement

Be able to put on socks without pulling a muscle in my back 🌠

[–] [email protected] 3 points 6 months ago

Ask at your gym about personal trainers. Check out their qualifications and reputation with other clients. If you just meet once or twice to outline a program, it may be worth the investment.

Congrats on taking the first step!