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I also think about this regularly. I'm with the author regarding the metrics (time efficient, healthy, skill component). But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing? Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility e…
2-3 visits to the gym each week
Barbell squats or deadlift, and bench press per visit
5 sets of 5 reps, typically increasing weight each set such that the last set is really difficult (or you can only manage 2-3 reps)
Other activities which give you cardio, heart health, endurance, and mental stamina (a busy mind goes nuts on a drawn out activity like distance running :X, and that’s a sign that the mind needs some attention too)
The weight plan is if you have a proper facility. Real, free weights are ideal. But they aren’t always available, which is why I also like to practice various bodyweight exercises. Calisthenics can build a gorgeous body while making you very flexible and capable.
But my preference will always be relatively big/heavy free weights. This training raises my general sense of capability and power, as well as my energy level. Plus, when the rare situation comes along where you do actually need to move heavy thing (like a bulky rack server in its box!), you just do it without risking your back or even feeling very challenged.
Also, the minimalist 5x5, 2 exercise routine takes little time to complete. If you only went to the gym two days a week and did this, you would get very strong for about 1 hour of work per week. This is a big return on investment. Just make sure you try to increase your protein intake as well, because that can greatly reduce the recovery time where your muscles feel sore.
Earlier quoted context omitted.
> Even though in the early days you don't notice much physical difference People who do weight training always leave out the fact that you feel sore after a lift. Even the next day. This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it. It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the sor…
I've found that small increases in weight and protein excess in diet help mitigate soreness a lot.
I’ve read studies that show via biopsy that ingested proteins are already present in the worked muscles 10 minutes after ingestion!
I’ve also found in my own practice that using a hydrating powder in 32oz of water after a lift aids in recovery.
I also think about this regularly. I'm with the author regarding the metrics (time efficient, healthy, skill component). But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing? Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility e…
In a few minutes you can do some swings and Turkish get ups.
It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource.
The idea that I could do something for just 10-20 minutes per week was appealing. From the link below:
”I…purchased one 53-pound kettlebell. I did nothing more than one set of 75 swings one hour after a light, protein-rich breakfast, twice a week on Mondays and Fridays. In the beginning, I couldn’t complete 75 consecutive repetitions, so I did multiple sets with 60 seconds between until I totaled 75. Total swing time for the entire week was 10–20 minutes.”
Anyone have any opinions on strength vs cardio + resistance (i.e. bands)?
1) Exercise is good for you. The adaptations from exercise are good for you regardless of what kind of exercise you do.
2) Strength and cardio provide different adaptations. Neither is better or worse.
The most important thing is to do whichever one you enjoy the most, or both, or neither if you would enjoy some other exercise more.
Anyone have any opinions on strength vs cardio + resistance (i.e. bands)?
You need both. However, given proper programming, cardio has better benefit for longevity than strength. I generally dislike article like this because they don’t tell you what their protocol is like so you can’t really know what they did. For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. But people tend to do the opposite. They want to break personal re…
Source on this?
I started strength training a few months back (using The Pump app [1]), still a relative noob, but it's the first time I've been able to stick to any exercise programme (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa). Even though in the early days you don't notice much physical difference (other than the steady increase in weight you're able to lift), I've just watched…
> Even though in the early days you don't notice much physical difference People who do weight training always leave out the fact that you feel sore after a lift. Even the next day. This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it. It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the sor…
This seems rather arbitrary as rep ranges will heavily depend on what type of exercises/routines a person is running.
3 sets of 10 reps doesn't really fit the bill for a strength training program. That is more of a "bodybuilding" routine focused on hypertrophy.
"Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting).
This is why most strength training programs focus on basic lifts like squat, bench/overhead press, and deadlift.
Some of the intermediate programs will also use "linear periodization" [5] that (iirc) is supposed to help prevent plateaus as a trainee acclimates to their routine.
[1] https://en.wikipedia.org/wiki/One-repetition_maximum [2] https://startingstrength.com/about [3] https://stronglifts.com/stronglifts-5x5/progress/ [4] https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-... [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911/
Does anyone have a tip on how to start? I despise gyms, and would really love a tutorial to get an operation going in my garage. Maybe also an app recommendation?
Once you get bored, if you think you like the strength aspect of it, buy a power rack with a pullup attachment, a bench, a barbell and some weight plates. No shortage of those on second hand marketplaces.
With those items there is nothing you cannot train strength wise. Look up powerlifting programs and start your journey.
If you think you prefer the bodybuilding/aesthetic side of things, do the same as above but also get some dumbells for isolation stuff, and again look up programs online.
I will say that long term a gym is pretty good for bodybuilding, you just have more variety of machines that target specific muscles.
But for strength you can honestly do your whole strength program at home with a barbell, rack and bench.
If you find it all boring but still want to be fit, then sport will have longevity. Bikes, team sports, climbing, there are so many options. Callisthenics is surprisingly popular lately and builds great muscle while still being fun.
Earlier quoted context omitted.
> Even though in the early days you don't notice much physical difference People who do weight training always leave out the fact that you feel sore after a lift. Even the next day. This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it. It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the sor…
> People who do weight training always leave out the fact that you feel sore after a lift. Even the next day. It's absolutely normal to feel sore after any kind of exercise? If you don't you're in top shape for it, congratulations. But it ain't going to happen when progressing.
I Ctr-F’d the linked article and found 0 instances of “sore”.
Assuming any knowledge is “obvious” is detrimental to education, encouragement, mentorship, or simply cultivating a welcoming environment.