[quote]theBird wrote:
Why would you want to look like the Hulk, when you can look like Spider-man?
Lifting is a lifestyle choice kiddo, not something you can do a few times in a week and then take 2 weeks off.
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Spider man doesnt lift.
[quote]theBird wrote:
Lifting is a lifestyle choice kiddo, not something you can do a few times in a week and then take 2 weeks off.
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Something that often gets overlooked, especially with the newbie camp.
If you want to get huge or even just look like an ultra-ripped fitness model, accomplishing your goals is going to take life changes. Even more patience if done naturally…
It isn’t like a game where you can load your “workout mission”, complete your objectives, and receive your reward; you need to start living your goals if you want to see them in the mirror. Be the manifestation of your image.
Thanks for all the advice I will definately start using all this information today.
[quote]Alexis Smash wrote:
6 month goal I want to windmill dunk in a basketball my senior year.[/quote]
This is super-super doable. However, I will say that I think the 6 Weeks to Superhero program isn’t the best choice for someone in your situation and with this current goal.
This is also entirely possible, but the first step is setting specific goals. Look like Hulk sounds neat, but is that going to be 240 pounds with abs? 260 pounds with a 600 deadlift? Do a bit of research for ideal builds or strength/physique role models. That doesn’t mean you’re going to copy the training they did, it’s just to get an idea of what’s out there. Admittedly, it’s going to be tougher finding someone with a similar frame, but do the best you can.
(Misha Koklyaev, in the pic, is around 6’4")
“Alistair Overeem looks like someone at Marvel Comics drew a man genetically engineered to fuck your girlfriend.” - Joe Rogan.
Alistair Overeem, around 6’5". Started fighting around 185, eventually got to 260+. (Very relevant note: Let’s not get sidetracked pointing out how he, and Misha, almost certainly had “anabolic help” getting to where they are. That topic’s one big can o’ worms.)
Natural bodybuilding pro Kurt Weidner. Around 6’, 200-220 pounds.
Again, I’m just trying to get across that “look like hulk” eventually needs to be made more concrete in order to start working towards it. In the mean time, stay focused on laying a foundation and building strength, muscle, and speed for the dunk.
[quote]Alexis Smash wrote:
[quote]LoRez wrote:
Some spoon-feeding:
Protein
To put on muscle: you need to stimulate the muscle by lifting and provide protein, and provide additional energy in the form of carbs and fat to enable the protein to be used for building muscle
To lose fat: you need to stimulate the muscle by lifting and provide protein, so that your body knows it needs to keep the muscle, and then you can manipulate carbs, fat, cardio and meal timing to burn fat
Research reviews say the “optimal” amount of protein is something like .82g per pound bodyweight. Which, if you’re at 18% bodyfat, is 1g protein per pound lean-body-mass.
Anecdotal evidence says anywhere from .8 to 1.5g protein per pound bodyweight. In fact, a lot of it says you need MORE protein when losing weight than you do when adding muscle.
Lifting
This is based on my own review and reading… but… heavy lifting should be used for both gaining and losing. While at a surplus, you should be getting stronger and/or getting bigger. While at a deficit, you should try to maintain, but many people end up getting a bit weaker. By heavy lifting, I mean something heavier than your 6RM.
Volume seems more relevant when addressing size than it does strength. Either way, most strength-based programs include a decent amount of volume (at least with “accessory” work), and most size-based programs are built very much around volume.
I haven’t found anything – by people who’ve successfully cut weight for a physique or bodybuilding competition – that suggests that more or less volume should be used while cutting. The very last week for a competition, I’ve seen the volume ramped up just to deplete glycogen… but outside of that, nothing.
I admit that everything I’ve read is heavily biased by the writings of the authors on this site, and the successes of the lifters on this site, some current, some in the past.[/quote]
This is amazing imput. This cleared up alot of things thank you. [/quote]
Nice, LoRez. Very nice.
Just another thought about lifting not being your main priority.
A lot of people waste an hour or two every day doing stuff that isn’t remotely a “main priority” in their life. Many of these activities aren’t even that enjoyable, and have very little benefit to any life goals. Online window shopping, mindless facebook surfing… Probably not things you’d say are your “main priority”.
Man if your goal is to ‘windmill’ dunk you need this year you need to focus on that. Luckily, that requires building a base of strength that will be essential for being like the Hulk later on down the road. Just keep this simple:
Diet:
Eat 3000 kcal minimum everyday
Get about 200g of Protein per day
Do what you have to do to hit those calories. Keep it cleaner like CC said, but don’t let being out running errands be an excuse to miss 500 calories for the day, just buy a burger or two if you need the food
Program:
6 Weeks has a decent amount of technicality to it. If athleticism is your goal, lift 3-4x a week with
Westside for Skinny Bastards
5/3/1
A plan by Kelly Baggett
Make sure it’s something with some linear progression put in, dynamic work (you need to practice jumping if you want to dunk), and focus on Squats and single-leg variations
Cardio:
Get some cardio at least 2x a week. Play basketball, do sprints, idc. It’ll help you keep bf% in check, and help with the whole dunking thing.
[quote]Alexis Smash wrote:
It becomes a chore when it gets repetitive. [/quote]
This will never change. In fact, outside of the kitchen, all we do in the gym are literally “repetitions.” We pick things up and put them down. This will have to be accepted to make substantial progress.
However, it helps to focus on the results. Lifting more than last time is motivating. As a newb, focus on percentages, not weight; you can literally lift twice as much in a matter of weeks. Cutting 20 lbs of fat is motivating. A partner or 2 can also help.