GET FIT

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THE GUIDE - for everyone, autists, nerds, robots, girls, older people, your mom, etc.

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Dumbbell program:

Military Presses
https://youtu.be/HMvzUDwaBeA

Shoulder Presses DB
https://youtu.be/B-aVuyhvLHU

French Presses
https://youtu.be/RQMQR9r99lg

Rows
https://youtu.be/-koP10y1qZI

Squats
https://youtu.be/UXJrBgI2RxA

Pushups (wall, table)
https://youtu.be/a6YHbXD2XlU

------------------------------------------

Program:

5x5 military presses (5 sets of 5 repetitions)
5x5 shoulder presses
5x5 French presses
5x5 rows
5x5 squats
5x5 pushups

Do this every other day if you can. Taking more rest days is not a problem. Just avoid working out two days in a row.

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Barbell compound movements tutorials.

Work Out Tutorials

https://youtu.be/F3QY5vMz_6I?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L

https://youtu.be/-4qRntuXBSc?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L

https://youtu.be/Dy28eq2PjcM?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L

https://youtu.be/rT7DgCr-3pg?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L

https://youtu.be/7HRqB30lxmo?list=PLcQezwqoDs7ECX54FS0Lnkcn47AL5a5-L

https://youtu.be/423Ew_DQC40

>>25672707
Oh good, suffering so some girl rejecting me can say "at least the little goblin has a nice body, still gross"

>>25672793
>Oh good, suffering so some girl rejecting me can say "at least the little goblin has a nice body, still gross"

I get this all the time here. Let me straighten you up, kid:

1. who gives a fuck what a girl thinks? Do you? If you do, just fucking stop instantly, what are you doing?

2. And? So? What? Goblins don't have a nice body, so you're either a goblin or you're a fit man. If she thinks you're gross anyway, she isn't the girl you're looking for and you should be thankful that she saved you the time it would have taken you to find out by yourself

3. it won't be suffering the way you think, it will be its own reward, do it for yourself, you are nobody's slave

As to women, since it seems to be your focus: they're not all that, seriously. But mostly: they don't want servants and white knights. They want to be someone's right arm at most, they don't want to be your protector or leader, they'll gladly follow you if you're going somewhere cool.

Be your own man, my friend.

>>25672707
Fuck your getting huge shit
I just want to jump higher

>>25672935
>Fuck your getting huge shit

Nobody said this had to be your goal. There are many goals you can achieve. It's your choice.

To jump higher, train jumping and other explosive weightlifting exercises.

Can you post a picture of your body?
If you have a nice body it will give you credibility, I'm not gay or anything...

>>25673011
>Can you post a picture of your body?

I only impress myself for now, but the results are in and I'm amazed at the progress I made. It shouldn't concern you though, 100% of the info I provided is supported by others with much more developped bodies. The difference is none of these people care for you and wish to share what they've found and done, while I do.

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>>25672707

Yo op, thanks for the thread. I've tried to get /fit/ 2 years ago and failed miserably due to changing routines every few weeks and not eating properly. I'm planning to get it right this time, one question though:

The gym i'm going to doesn't have a power rack, it only has a squat rack and a bench, making all the 'main' excercises possible, except OHP. It does however, have a weird machine for the purpose of doing ohp, but machines are no good according to most people.

Regardless, should i just use the machine, or should i use dumbbells in order to get the OHP in? Cheers

>>25673424
>It does however, have a weird machine for the purpose of doing ohp, but machines are no good according to most people.

Probably a smith machine, but yeah, it's shit, because it does some of the work for you, which results in less strength and wasted time.

Why not OHP?

If you lift sufficiently light to be in control (which is what you MUST do), you aren't at risk. All those people who fuck up lift far, faaaaar too heavy for them. They have no idea what they're doing.

>lift
>fail first fucking rep
>HOW

You're supposed to be able to lift 8 reps of the weight you use to do 5 reps, these fuckers don't have a clue.

As a beginner, you might want to do DB first. People recommend doing both for various reasons, but as a beginner, DB are pretty damn good. Do my program.

Fuck you and fuck /fit/. I had watched one punch man and got really fucking motivated to work out so I posted on /fit/ asking whether the strength training routine Saitama used to get strong would be a good way for me to get strong (he has a good goal body in the realistic shots) and all they did was fucking meme and say sticky.

Fuck you, Im autistic and /fit/ makes ME cringe.

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>>25674210
Alex ?


Hey nick, l missed you man, l have a question, if l lift 5 times a week and do cardio for the 2 other days, will l be okay ?

>>25674210
>Fuck you and fuck /fit/.

Quite the beginning!

>and all they did was fucking meme and say sticky.

I know, my friend, I know. That's why I'm here. I won't meme the shit out of you and I won't tell you to read the sticky. My guide is better.

>>25674210
>Fuck you, Im autistic and /fit/ makes ME cringe.

It's all right, man. I understand your anger. First, don't associate me with /fit/ too much. I do go there but I spend more time working out and helping you guys than posting homo jokes on /fit/.

Anyone who self-diagnoses as autistic probably isn't autistic at all. You don't make me cringe, either.

I'm here to answer all your questions. Ask away, I won't bullshit you.

>>25674273
>Hey nick, l missed you man, l have a question, if l lift 5 times a week and do cardio for the 2 other days, will l be okay ?

That's a lot. You need rest days for muscle repair. You can train daily but BUT listen to your body. You may reach a point where it can't follow and start eating itself to be able to continue. If you feel fatigued, just take a day off.

If you alternate cardio and lifting, I can see it work, but make sure to eat enough protein, and eat enough in general. The rest depends on whether you have extra fat or not to begin with.

>>25674342
I eat 500 cals over my TDEE everyday, that way it makes up for the cardio

>>25674388
>I eat 500 cals over my TDEE everyday, that way it makes up for the cardio

Might need some more for the muscles also, unless you got extra fat.

>>25674443
I'm skinnyfat, like 20% bf.
Once l get to like maybe 12-10 l'll start bulking until next summer, no need to cut for this summer.
R-right ?

>>25674667

Sure, go ahead and cut. Won't be long with all the effort you make.

Make sure not to tire yourself. It must remain fun. If you lift with half your energy, you'll be wasting time more than anything.

>Thankyuh bruhthuh Nuhck
I'm trying to get in shape again so when I show up to my co-Ed uni club sport, I won't suck so bad in front of the boys who never pass to me anyway
>It's Ultimate Frisbee
I ran yesterday for the first time in a couple of months, ran some great hills, and then had to stop and puke.
>I had maybe ran a mile and a half all together, I stopped to walk a couple times.
>how do I run faster for longer periods of time? Preferably without puking
>how do I get a cute butt?
>how do I make sure my team mates look at my butt?

>>25674691
I'm a NEET for the moment, l focus on lifting and nothing else, l lose like 1 kg evey 2 weeks so it's pretty cool. How long have you been lifting for, Nick ?

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>>25674721

Try this.

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>>25674748
>I'm a NEET for the moment, l focus on lifting and nothing else, l lose like 1 kg evey 2 weeks so it's pretty cool. How long have you been lifting for, Nick ?

Hello France. My beginnings were lame and inefficient. I've been doing inefficient stuff for very long. Only got a much better program fairly recently. Already seeing more results now than I did for months and months before.