Lifting weights. The staple of manliness!
- Increases testosterone
- Increase the activity of your lymphatic system
- Clothes begin to finally fit
- AMOG’ing will happen much less
- Higher self worth and confidence
- Game becomes easier, you will become aesthetically attractive, and girls will begin coming to you
- Better posture and thus easier confident/dominant body language
- More power when speaking, you command the room
- Learn self reliance and motivation when it counts
- Creates a physiological neural connection in brain between hard work and results
- Becomes a great hobby
- Imagine looking at your old Facebook pictures from before lifting…
Check out my transformation… I know I know, I have come a long way. Thank you for the compliment-
Lifting will turn you into a black guy. How cool is that?
Just kidding, here-
That being said, do I lift every single day and push myself to the limits day in and day out blood sweat and tears?
Ain’t nobody got time fo dat.
But I do push myself to more and more resistance, maintain a protein rich diet, and lift about 4-5 times a week. I do push myself pretty hard in the gym, especially when I am trying to show off. I have a normal life of running this site and working a normal person job, and learning. I don’t have 30 hours a week to spend on some bodybuilding program, nor do I have that kind of focus. You may feel otherwise, you may want to become an olympic competitor, or already be lifting on a higher level than I am. That’s fine man, go to many of the other lifting sites to get to the next level!
Lifting has taught me a ton about sticking to your plans, pushing the days you don’t want to, and gaining momentum. Once you begin, after about 2 months you start to see body changes. You become more ripped, higher energy, and people will slowly begin treating you differently… especially girls. I remember a time about 3 years ago I weighed 125 pounds. I wrestled around with buddies, and got my ass KICKED every time. My sleeves were pitched up like tents on my arms (I don’t even know if I would call them arms, more like limbs). Nowadays, I have trouble finding shirts that fit me exactly right. I can’t tell you how many times I go to try a new brand of shirt, and have to throw it back on the rack, grinning “well my arms won’t fit into these sleeves… darn”. It’s a fantastic feeling. Women would look right past me towards my buddies with busting biceps at the bar. Now women come up and rub my arms/chest on the dancefloor. It makes life much easier.
How do you get started lifting? I recommend if you’ve never lifted before, grab a buddy. Hold each other accountable. 3 days a week, and on the days you don’t want to lift, chances are your buddy will want to. A partner that has a similar body type and outlook will be MASSIVE in your motivation. Once you have a good regimen you can either decide to A-stick with your buddy, or what I do now B- lift on your own.
Here is a quick newbie guide for lifting, it’s very brief but will get you started on the right foot:
A Rep= one repetition, I lift my arm up one time with the weight in my hand. That is one rep.
A Set= a set of reps. So if I do 12 reps, that is one “set” of twelve.
A Split= what body parts you work out each day. My split (since I am a little more advanced) is legs one day, chest/shoulders another, then back, then arms. All different days.
When beginning, don’t overcomplicate things. Just lift, and follow this quick chart.
First set= 15 reps of light weight, get those muscles warmed up.
Second-Fourth sets= Lifting 8-10 reps, at a weight that is manageable, but difficult. The last set should be very difficult.
Split your days this way- Day one= Push (pushing movements), Day two= pull, Day three= legs.
Pick FOUR exercises to do each day, and each month rotate around. You will get more advanced and work harder later, for now this is your game plan. Plan your attack before the gym, or at the gym on your phone. Look up quick 1 minute videos of each of these exercises to help you with form. The only ones you really have to watch out for are the bench, squat, and deadlift. You may want to research those a tiny bit more before hand on form, but don’t look for perfection.
- Bench (dumbbell or barbell) (and incline or flat, don’t mess with decline it’s silly)
- Dumbbell fly’s
- Dumbbell press
- Military press
- Skull crushers
- Tricep kickbacks
- Tricep cable pushdowns
- Overhead tricep extensions
- Push ups (should be done reps to failure, since there is no weight)
- Bent over barbell rows
- Lat pulldown
- Dumbbell rows over bench
- Cable rows (seated)
- Deadlifts (your hardest exercise)
- Dumbbell curls
- Barbell curls
- Hammer curls
- Pull ups (to failure)
- Squats (start low, and make sure you have good form on this and deadlifts. This is your second hardest lift)
- Quad extensions
- Hamstring curls
- Calf raises (standing barbell and/or machine)
- Straight legged deadlift
- Leg press (Don’t try to show off with bad form, press as deep as you can.. Get those legs to below 80 degrees)
Go buy some cheap protein powder from Wal Mart (if you are in the USA), or order it online. Don’t worry too much about your nutrition if you are just starting. Don’t waste money on Creatine, pre workout, expensive proteins, etc. Just get a basic powder, and take it directly after you lift, every time. Make sure it’s WHEY (wheybolic) protein. That goes straight to your muscles. Also don’t worry too much about counting calories, bulking/cutting, etc etc. Right now your main focus is getting your ass in the gym, and making strength/form improvements.
Follow this guide, and you will begin to see changes. Trust me. You will begin to learn your own body, and where you need to improve/expand. Good luck, and stay tuned for more intermediate lifting guides coming soon :).