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Gettin Started

I have seen many new lifters at my gym, generally fucking about; curling here and there, benching, or spending 30 minutes on the treadmill. I enjoy seeing people join the physical strength kvlt, but I want them to do it right, Men's Fitness articles or Bodybuilding dot com forums will not cut it. I want to cut through the bullshit and give you the truth if the matter.

1) You are capable of more than you think. Between volume (total number of reps and sets), frequency (number of times you are in the gym), and intensity (how hard you lift); you should pick two as a beginner and hit it hard. Is size your goal? Volume and Frequency. Strength? Frequency and Intensity. Have very little time? Volume and Intensity.

2) Focus on compounds and don't do novel exercises. Simple and difficult, not complex and easy. One armed overhead BOSU ball deadlifts are dumb and ineffective. Stick to the Big 6: Bench, Squat, Dead, Row, Press, Chin. They are the best bang for your buck. You can toss one or two isolation moves (Raises, Curls, Crunches, etc) at the end and you're gold.

3) Whatever you decide to do, do it for 6 weeks minimum. Tough it out. You won't see a change in one week, you need to stay dedicated. Program hopping or constant adjustments will only hinder your progress. Lifting can be boring sometimes and that's fine. Push through and program something better the next 6 weeks.


That's the country Chad btw, in Africa.

We call this fella 'Pithicus.


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Egg-Gang
Egg-Gang
Oct 10, 2019

I'm a newer lifter myself, been at it since march of this year (largely as a result of inspiration from RG), and I have to say the "tough it out for 6 weeks" advice is spot on. The first week or two will hurt, the next few will bring struggles with motivation, but after that you access one of the sweetest experiences of life. Noob Gains. You will be adding 20-30lbs to your lifts left and right, as you get better with form and more generally familiar with the weights, and its intoxicating. And I can say, stick with it for 6 MONTHS and then you will have marked visible changes. The Temple of Iron is integral, start today.


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PlagueDoc
PlagueDoc
Oct 05, 2019

Also dont be afraid to ask for help or a spot from anyone (except Branch Warren); we're all in the temple of iron for the same purpose.

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Bear Kvltist
Bear Kvltist
Oct 05, 2019

I also would like to say that if you start lifting with a buddy, or even if you're away from your usual gym friends, check in on them. It does wonders for morale to keep up with each other and hold each other accountable. Support your brothers in the endless pursuit of glory.

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Gavrilo Princip
Gavrilo Princip
Oct 05, 2019

I'll be real with you, when I started I did it pretty badly, I was just doing some pushups, arm raises and planks, but now I got pretty much all of the big 6(not rows yet, but hopefully next workout I can at least try and see if I can get the form down). I can't say anything about effectiveness, but I do know this is far more satisfying and addictive, it's real important to enjoy lifting too.

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stonecrusher
stonecrusher
Oct 05, 2019

@xnx GANG /Fit/ joined the FFL, maybe he'll reactivate the page when he's back

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