Anyone want to get jacked ?

If anyone is looking for Fitness advice from someone that has been there and done that, post your question(s) below or send me a PM.

Let's do it together brothers !

 

Have you ever gone to the gym before or will this be your first time going ? The problem with a lot of information out there (especially within the Fitness and Bodybuilding industries), is that many things will not apply to natural lifters. Anabolic steroids change the game greatly.

Naturals in the gym (especially newbies) will have to focus more on compound lifts and should incorporate some Powerlifting movements instead of following the typical bro splits (Chest Day, Shoulders Day, Back Day, Arms Day, etc.). You will of course need to have some basic strenght to handle heavier loads.

Your body releases anabolic hormones that will help you grow (Testosterone and Growth Hormone) when you perform compounds exercises.

Focus on Squats, Deadlifts, the Bench Press, Dips and Pull-Ups. Then use isolation exercises at the end of your workouts when you are taxed.


You will need to get your diet in check as well. I suppose you are trying to gain muscle ? You will need to eat at a caloric surplus but make sure to target your Macro goals so that you gain weight but not too much body fat.


Let me know if there is anything more specific you would like to know !

 

As far as something being a burden and punishment, WW2 was the last time that we experienced those feelings.

I've heard many excuses over the years not to squat. Yes, you will need time to squat safely and without pain.


You cannot deny the metabolic advantages of a whole body movement vs. a sitting machine exercise.

I've seen many people focus solely on machines without getting anywhere whereas the people that started squatting made improvements in the long run. Still, the Leg Press is a great way to start a leg training routine.

 

I wouldn't want to even give an estimate about how many men take shortcuts.

However, I know there is a worlwide phenomenon where men do tend to take shortcuts after only a few months of gym training simply because they don't know what to do with their training and nutrition.


Building a body will be a result of dieting, training is simply a stimulus to grow and build. The food that you eat are the building blocks.

People start training but forget about the dieting part, they see no results and then start thinking about shortcuts.


The best way to assess whether someone is using "unnatural" supplements such as exogenous Testosterone is to see how they train and even to look at the callouses on their hands.


Someone using exogenous hormones will tend to be training light, since they won't need the hormonal stimulus from the training itself.

They will therefore focus more on the "pump" and simply be channeling blood to the muscles for the uptake of nutrients.


Usually, you can tell whether someone is using exogenous hormones. After doing this for over 10 years, I can tell by simply looking at them.

 

That was all you had to say ?

 

You want to focus on exercises that will hit the biggest surface of muscle mass. Think compound exercises.

I've gotten in one of the best shapes of my life by doing three exercises (since the quarantine):

- Front Squats with Double Kettlebells
- Weighted-vest Ring Dips
- Weighted-vest Ring Pull-Ups

If you got no equipment (even though you can pretty much order MANY things online), I would focus on an upper-lower split:

One day you do the upper body, another day you do the lower (during the quarantine, two days of upper and two days of lower weekly should be enough volume).

Upper: Push-ups, chair dips for chest (add back pack with weight for resistance) / Bent over "back pack" rows and one arm bent over "back pack" rows (you are using the back pack instead of a barbell or dumbbell)

Seriously, get a back pack ! You can fill it up with rocks, water bottles, or whatever else works !

Lower: High-volume SKWAAAAATS (think 30-40 reps). Since we don't have access to a bar or heavier weight, we will use the back pack and put it right behind the head while holding it together with our arms so it stays stable.

Now squat until sweat starts pouring from your forehead onto the floor.

We are pretty limited with equipment, but this is what I would do if I had limited opportunities. You literally only need a back pack (make sure to buy a higher quality one that can hold respectable weight inside).

 

Unfortunately you cannot spot reduce fat-loss.


Yes, we do become fatter in some areas more than others. This is determined by genetics and gender.

Usually, men get fatter in the stomach and women in the buttocks and thighs area. There are of course always exceptions to the rule.


There are therefore no workouts that will reduce the amount of fat in a specific area.

Instead, losing body-fat "all-over" will take care of those problems areas.


This means: Dieting with some sort of cardio if needed


Once you start losing body-fat from your whole body, those fat cells in the problem areas will get burned.

But they are usually the last ones to go (if the fat usually "sticks" there first).


Hope that somehow answers your question