Very basic fitness guide

[The0Self]

3 nonconsecutive days a week of training that involves at least one of each of the following movements: pushing, pulling, leg-dominant. Bare minimum 80-100g of protein daily; >60 g if vegan and maybe just simply can't seem to manage 80-100+ -- Preferably 120g (or way more) if lifting seriously. And get enough fats (not difficult).

^^^ Apart from the above rules, nutrition is extremely individual / varied.

 

Barebones program backbone, 3x/wk:

Standing Overhead Press 3x5-10 (after at least 2 lighter ramped warmup sets of 5) (pushing)

Deadlift 1x5 (after at least 2 lighter ramped warmup sets of 5) (leg; pulling)

Weighted Chin-up 3x5-10 (after at least 2 lighter ramped warmup sets of 5) (pulling)

Perhaps some Side Laterals 3x10-20 if you're a guy who wants to look good, but the above 3 already have you covered for health and fitness

 

^^^ That's essentially an optimal general program outline for general health and fitness.

Don't choose bench press for the pushing movement, unless you're also performing standing overhead press -- bench press by itself can cause rotator cuff issues over time.

Can do squats instead of deadlift -- must squat to or below parallel; never do half squats as they're bad for knees

Can do bent over rows (from the floor) or horizontal rows, instead of chins

 

Cardio is great, but if it were to, say... prevent you from doing any lifting (though I'm not sure why it would), then it'd actually be harming you. It's a widespread misconception (and misnomer) that "cardio" is better for cardiorespiratory health than full body compound barbell lifts -- cardio is more like the cherry on top. Cardio << Lifting < Lifting + Cardio.

[aurum]

@The0Self

Good basic guide.

I’ll add that if you’re a newbie, you’ll mostly want to skip learning proper technique and jump right into lifting heavy weight. That’s because you haven’t thrown out your back trying to PR your deadlift yet.

At bare minimum, search Youtube to see how to properly perform the lifts.  Ideally though, you have a trained professional who can watch you and give you feedback. You might be doing it 95% correct, but that 5% will fuck you up.

[Federico del pueblo]

2 hours ago, The0Self said:

Don't choose bench press for the pushing movement, unless you're also performing standing overhead press -- bench press by itself can cause rotator cuff issues over time.

So if one does the standing overhead press and the bench press there is less likelihood of causing rotator cuff issues? If so, why is that?

You think doing dumbbell shoulder press instead of the overhead press is also fine?

[Jacob Morres]

nice 

i did stronglifts for 3y and then coolcicadas ppl for 4

[Human Mint]

I am choosing a basic training that consists of similar exercises but without equipment, no pulling and no deadlift. And i'll do rings and pull up bar once i have more muscle

push ups/planks, hollow body hold, glute bridge and progression to back bridge, squat/lunges. Those are virtually all the exercises you need to work every muscle group. You can do variations to add or lessen difficulty or work coordination. You can do easier variations if your body is too weak or overweight. Like inclined push ups or knee push ups before jumping to normal push ups.

Shout out to "minus the gym" yt channel. Golden info there

Without a doubt, the management of nutrition is personally more challenging.

Edited February 3, 2022 by Human Mint

[The0Self]

23 hours ago, Federico del pueblo said:

1. So if one does the standing overhead press and the bench press there is less likelihood of causing rotator cuff issues? If so, why is that?

2. You think doing dumbbell shoulder press instead of the overhead press is also fine?

1. Yes. Bench press without overhead press means internal rotation without external rotation -- stresses the shoulder girdle.

2. Not really. Fine is relative though. In any case, the two exercises are not comparable. But you can do weighted dips instead of overhead press, at least for a little while. A program is rather incomplete without standing overhead barbell press, but dips substituted are also okay generally. Hard to explain why this is the case, as it's rather holistic.

Edited February 3, 2022 by The0Self

[Federico del pueblo]

On 3.2.2022 at 11:24 PM, The0Self said:

1. Yes. Bench press without overhead press means internal rotation without external rotation -- stresses the shoulder girdle.

2. Not really. Fine is relative though. In any case, the two exercises are not comparable. But you can do weighted dips instead of overhead press, at least for a little while. A program is rather incomplete without standing overhead barbell press, but dips substituted are also okay generally. Hard to explain why this is the case, as it's rather holistic.

Ok, cool! Thanks!

[The0Self]

On 2/5/2022 at 5:00 PM, Federico del pueblo said:

Ok, cool! Thanks!

@Federico del pueblo You're very welcome!