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File: 1566162548012.jpg (432.04 KB, 1472x876, 368:219, berserk.jpg)

 No.109

pic unrelated
backstory for the email writeup is skinnyfat angsty teenbro poorfag wanting to get fit without any equipment or knowledge




Program Success and Standards

A succesful program is measured primarily on one basis: progression.

If a trainee is not making progress, in some form, than the program is a failure.

Because progress is the basis of a sucessful program, there has to be a method of measuring progress.

For strength training this is usually measured as an increase in a certain repition maximum (1RM, 5RM etc)

For endurance or explosive sports it may be an increase in speed or distance

Regardless of what is being trained, in order to compare progress from day to day, a certain level of conistency is required

For strength training this comes in the form of standards for form. If one wants to compare a repitition from today, to a repititon from yesterday, there must be some standard of consitency.

As an example the bench press must touch (not bounce) the chest, and lock out fully to count. If one were to compare a 135 bench press done to strict standards, to a 150 bench press done without, the change in weight is meaningless.

Another example may be trying to compare a 1.5 mile timed run between different courses. Without consitency, changes in performance can not be interpreted.

Therefore standards must be applied for progress to be measured.

Standards chosen must be repeatable. For example a half squat wouldn't be a repeatable standard, because the 'half' position is incredibly vague. A full squat, where the crease of the hip breaks across the top of the knee is.

Likewise, using a bounce off the chest for a bench press is not repeatable either. Was there the same amount of bounce today as there was yesterday? More? Less? Such a standard cannot be reliably repeated.

All exercises must have a consistent standard if it is going to be progressed.

 No.110

File: 1566162620104.jpg (507.65 KB, 2048x1440, 64:45, holo.jpg)


Response to Training and Proper Programming

While a program may be succesful, some programs can obviously bring more succesful than others.

The basis by which a program elicits progress is through the application of exercise in an appropriate manner.

To understand what is appropiate, one must understand how the body reacts to stimuli

General adaptation syndrome (GAS) is a common biological phenomena for organisms to adapt to their environments.

It involves 3 stages, Stress → Recovery → Adaptation

For our purposes, the stress is exercise outside of the norm. This may be a new exercise you've never done, an exercise done at greater weight, faster speed, longer duration, etc etc

After the stress is applied and recovery is allowed to occur, a new norm is established for the stress threshold.

If not enough stress is applied, no adaptation will occur.

If too much stress is applied, recovery will not occur.

The better a program is at applying the proper amount of stress at the proper time, the more successful it will be.

Programs do this through following certain models and guidelines to establish proper amounts of stress and recovery times

The model I use is the Fitness-Fatigue model.

In this model, 3 variables are tracked. Fitness, fatigue, and performance. Performance is the net result of fitness (how well adapted organism is) vs fatigue. Immediately post workout, fitness drops (muscles dont work well when damaged) and fatigue increases. As time goes on, fatigue decreases as recovery occurs, and fitness increases as adpation occurs. If too much time passes, fitness begins to go down as detraining occurs.

The best program is one that properly takes advantage of the optimal point of performance.

Look up a picture to of the Fitness-Fatigue model to get a better idea of wtf im talking about

Being an untrained teenage male, so long as you eat properly, you will recover and adapt very quickly. Having 'optimal' training isn't as much of a necessity for you as a novice.

 No.111

File: 1566162663229.png (38.83 KB, 431x145, 431:145, banner.png)


Selecting Exercises

A quick note on selecting exercises.

The primary consideration for exercise selection is progression. If an exercise cannot be progressed, you will not make any physical progress. An example is the pushup. Pushups are a good, bodyweight analog to the bench press. However it is very difficult to increase the weight of a pushup. It can be done to an extent through manipulating angles (decline pushups), however not without changing the loading on the muscles (more akin to an incline bench). Or through the use of a weight vest. The point is its a pain in the ass to progress in terms of weight.

Usually progression for pushups will be done in terms of reps, however beyond 20-30 reps, the benefit of increasing reps becomes questionable (for the purposes of putting on mucle, anyway). Progressing overall volume (total number of pushup reps) also becomes questionable at a certain point.

With limitations in reps, and overall volume being considered, this leaves increasing the load (weight) as the best primary consideration in exercise selection.

When discussing general fitness, the best exercises will also be ones that give you the most 'bang' for your 'buck'.

Movements that involve multiple main muscle groups across several joints are known as compound movements. This is in contrast to isolation movements– which usually involve singular muscle group and singular joint.

Not only do compound movements train multiple muscle groups at a time (saving time), it is often the case that training large compound movements will train invidiual muscle groups more effectively than if they were trained in isolation.

The big strength training compound movements are the squat, the deadlift, the bench press, and the press. Some examples of isolation movements would be things like a bicep curl, lateral raise, tricep pushdown, or calf raise.

 No.112

File: 1566162705050.jpg (664.03 KB, 2048x1543, 2048:1543, space.jpg)


Diet, Metabolism, and Adaptation

Eating and weight gain/loss is very simple. Your body is a machine that turns food into energy that it uses to power itself. If it has more energy than it needs to power itself, it will save that energy for later in the form of fat or stored carbohydrates (muscle and liver glycogen).

To prevent gaining or losing weight, one must eat at their maintenance calorie level, aka intake the same amount of energy as they expend. Being at a calorie surplus will result in gaining fat, and being at a deficit will result in losing fat.

1lb of fat contains about 3500 calories of energy.

For muscle adaptation to occur, the body must generally be at least at maintence calories. Adaptation will not generally occur when in a calorie deficit. This is a bodily safeguard in case of long term food shortage.

While fat and carbohydrates are generally used for energy, protein gets used to maintain bodily structures. If protein supplies are not sufficient, adaptation will also be subdued, if not negated.

For an active individual, daily protein minimum should always be me (otherwise the body will just break down parts of your body for protein. you can probly see why this would be counterproductive)

An easy guideline to ensure proper protein intake is to aim for 1g per lb of bodyweight from a complete protein source (meat, dairy, eggs etc). [barbell medicine recommends this, i think its slightly excessive. you will get a lot of protein from incomplete sources if you're eating at least at maintenance calories]

My general macronutrient recommendation is .8g per lb of bodyweight from complete source of protein, and the remaning calories in your diet can be made up of 2:1 carbs to fats. So long as you get your protein, ratios are not all that important unless you want PEAK performance. I also recommend taking a multi-vitamin pill daily.

Hydration is also vital for bodily health, sports performance, and muscle hypertrophy. If the body is not hydrated, adaptation will also not occur. Drink water until you piss clear or close to it throughout the day.

To calculate calorie usage, caclulators can give estimates for resting energy expenditure (basal metabolic rate) and activity performed. However these are just estimates. The most accurate method of determining proper calorie amount is by monitoring changes in weight.

Like exercises, measuring weight requires standards of consistency as well. Day to day flucuations already occur due to differences in fluid retention and other factors. However weekly trends can still be observed.

To do this, take your weight at the same time every day, preferably a soon as you wake up. Always use the same scale. And average each weeks weights. This will give you the information needed to determine if you're at a calorie deficit or surplus, and by how much.

 No.113

File: 1566162755178.png (134.3 KB, 500x500, 1:1, large-relief.png)


PROGRAM OUTLINE

Program will be 2 days per week, given your general schedule.

This program will be prioritized over your S&C class. At the very least, this is because given the structure of your class, progress cannot be measured properly. Also, doing this program will get you stronger than the high repitition circuits your coach is having you do. Push yourself in class if you feel like you can do it, (especially on friday), but if over the next few weeks your experience tells you that a monday or wednesday class will interfere with your tuesday or thursday workout, take it easy if you can. I dont think your classes are strenous enough to interfere with this stuff, but if it is let me know.

They will consist of 2, full body workouts.

UPPER BODY EXERCISE SELECTION

Your primary upper body pushing movement will be the dip. The dip is an excellent upper body compound calisthenic movement. It can be manipulated in a variety of ways to increase or decrease load, and when the times come, its incredibly easy (and cheap) to turn it into a weighted dip.

Your secondary upper body pushing movement will be the pushup. As mentioned before, the pushup is a good calisthenic movement, however it suffers from poor loadability. The pushup will be included primarily for pre-hab purposes.

Your primary upper body pulling movement will be the pullup. The pullup is another excellent upper body compound calisthenic movement. While not as versatile as the dip in loading, its just as powerful of a strength builder (since you're moving your entire bodyweight, think of it as a 100lb+ lat pulldown). Likewise, it can be turned into a weighted pullup in the same fashion as the dip.

Your secondary upper body pulling movement will be the incline pullup. This is essentially the pulling counterpart to a pushup, and it suffers from most of the same problems. It is included for the same reasons.

LOWER BODY EXERCISE SELECTION

Your primary lower body exercise will be the sprint. Without access to serious strength training equipment, an explosive movement like a sprint will be your best bet to building muscle in your lower body. If you can't increase the weight of a movement to recruit more muscle fiber, you can recruit more fiber by performing sub-maximal weight very quickly. Sprints are also actually loadable (increasing weight by running up an incline).

Your secondary lower body exercise will be the step-up.

GENERAL CONDITIONING

Your general conditioning will be walking (with a load). Normally in a purely calisthenics routine, i would include direct lower back work (back hyperextensions etc) and ab work. In this case, your walks will also be used to help build general core strength by walking with a load. This will also be your primary method of burning calories. I wont have you cutting, but by increasing your general work capacity through activity, when you do cut, you'll be able to do it much more effectively.

OPTIONAL EXERCISES

For optional exerises, you can do dumbbell curls if you have them available. You can also do any calf raise kind of exercies. As a non-vital exercise, their progression is not particularly important. They should always be sacrificed first if you feel like you need more recovery, however those are both bodyparts that tend to actually need direct work, and won't be impressive without it.

 No.114


PROGRAM PROGRESSION

You're exercises will be progressed through several methods.

Early on, while you are (probably) unable to do the primary exercises, you will be doing increasingly difficult variations (usually by manipulating angles) of them.

Once you can do the primary exercises, you will progress them with rep PRs and weight PRs. Your primary exercises are you main focus. They should be what you get hyped for. The rest is fine as long as you get the minimum work in.

You'll be given a weight to do the exercise in, and a rep range to hit. If you can max out the rep range, the weight can be increased. If you cannot hit the range, the weight will be decreased until you can.

For example 3 sets of 5-8 reps dips with 20lbs

3x5-8x20

If you ever fail a workout, don't worry about it. Lower your weight next workout. If you still fail, take an easy week. If you're pushing yourself hard in your workouts, and failing the, its probably because you're not recovered. Training should be fun and motivating, dont run yourself into the ground.

If you can do all 3 sets with 8 reps, then the next workout you'll add 5 more lbs and try to get at least 5 reps across all 3 sets.

For sprints, you will slowly increase the number of sprints you do– to a point. Once the number is capped out, ensuring progrssion becomes troubling, however so long as your secondary lower body movement (step ups) is progressing, than progress in sprint can probably be assumed as well (probably faster).

————————————-

PROGRAM OUTLINE

[Tier 1] Start Here if you can't do a full bodyweight pullup or dip. Try to increase your reps every workout until you can do 4x20. Get as much rest as you need between sets to complete them. Try to walk a couple miles a day too. Record all your workouts. I have a composition book that i started 27JAN15. It has every single workout i've done since then. I record it in the same fashion that its written below.

[Date]
[Exercise] Set x Rep x Weight

Dont forget to set some sort of conistency standard for each of these!

Tuesday
Pushup 3-4x5-20
Incline Pullup 3-4x5-20
Sprint (Build) 3-5x40 Yard (~80 paces)
Optional (Curls) 3x8-12
Optional (Calfs) 3x8-12

Thursday
Pushup 3-4x5-20
Incline Pullup 3-4x5-20
Step-Ups 3x5-20
Optional (Curls) 3x8-12
Optional (Calfs) 3x8-12



[Tier 2] After Tier 1 is maxed out, you do this. When you can max this out, move on to Tier 3, assuming you can do the minimum of bodyweight primary exercises.

Tuesday
Tricep Dip 3-4x5-20
Pullup Negatives 3-4x1-5 (do these very controlled– dont push too hard. potential for injury exists in overloaded negatives)
Incline Pullup 2-3x20 (work on reducing rest)
Pushups 2-3x20 (work on reducing rest)
Sprints 4-6x40 Yard
Optional (Curls) 3x8-12
Optional (Calfs) 3x8-12

Thursday
Tricep Dip 3-4x5-20
Pullup Negatives 3-4x1-5 (do these very controlled– dont push too hard. potential for injury exists in overloaded negatives)
Incline Pullup 3x20 (work on reducing rest)
Pushups 2-3x20 (work on reducing rest)
Step Ups 3x5-8 (start adding weight)
Optional (Curls) 3x8-12
Optional (Calfs) 3x8-12



[Tier 3] Real workout starts here. This is also where you'd add in walking with a load. You would walk with a load whenever you felt recovered enough to do so, and it would basically be whatever weight you'd want, with the idea of slowly increasing over time. Don't over-do it.

Tuesday
Dips 3x5-8 (you can probly do real dips by now, and start adding weight)
Pullups 3x5-8 (you can probly do real pullups by now, and start adding weight)
Pushups 3x20 (reduce rest, or increase difficulty by doing an a decline)
Incline Pullup 3x20 (reduce rest, or increase difficulty by doing an a decline)
Sprints 5-8x40 Yard (if you have access to a hill, you can start doing uphill sprints)

Thursday
Dips 3x5-8 (you can probly do real dips by now, and start adding weight)
Pullups 3x5-8 (you can probly do real pullups by now, and start adding weight)
Pushups 1-3x20+ (reduce rest, or increase difficulty by doing an a decline, or do more reps)
Incline Pullup 1-3x20+ (reduce rest, or increase difficulty by doing an a decline, or do more reps)
Step Ups 3x5-8 (keep adding weight)


DONT FORGET TO DO SOME BASIC STRETCHING ROUTINE FOR YOUR MAJOR MUSCLE GROUPS

This should give you 3-6 months of workouts before you need to change anything

——————————————————–

Additonal resources

Nutrition info:
Google the SOF Nutrition Guide. Its available for free online as a PDF, its several hundred pages of really good info. You'll learn a lot from this document.

General exercise info:
exrx.net its a great resource

Youtube channels for strength training and fitness (easy to watch at random and in the background)
Candito Training HQ is great and very entertaining
Omar Isuf is good
Tytanium Fitness is good
Alan Thrall is good
Starting Strength is good (but heavily biased)
Barbell Medicine is good

I'll be sending you some pictures from one of my books too, so you have a general outline for the exercises.

 No.115

i'm not the teenbro but IATA
good info

 No.117

>>115
thanks i think for a beginner making it crystal clear that the main goal is progress and giving them some guidelines on how to do that (without necesarily explaining everything) is a good starting point

 No.118

also im seeing some errors i did in my workout writeups
looks like i'll be sending him a spreadsheet after all

 No.121

>>118
im gonna revise the optionals to also include lateral delt workas well

so can pick 2/3 optionals, either bicep, lat delt, or tricep surae focus

 No.122

>>121
>2700 words
i really wrote a fucking 12 pg paper for this faggot

 No.123

>>112
>For an active individual, daily protein minimum should always be me
;_; w-what?

 No.124

>>123
thats right
open up big boy
met*

 No.125

I think I seriously fucked up. there were days were I would do long workouts and ate nothing.

 No.126

how do I max out the tiers?
you're forgetting that im retarded shorkcel

 No.127

>>125
>>126
your young you'l recover quickly

you max out the tiers when you're able to do everything in them, to the maximum range given

so when it says something 3-4x5-20 the cap for that tier would be 4x20

dont worry im gonna put it in a spreadsheet because i made some typos, and i'll literally tell you what to do workout to workout if you want

 No.128

did everything generally make sense tho? the general concepts?

i currently have a trainee IRL

im trying to improve as a coach, so being clear and concise is something im working on

 No.130

dude what can you tell me about asymmetric muscle hypertophy? i sometimes need to break compound exercises into individual left/right exercises and focus on the right side because they tend to lag behind the left side muscles (except biceps/triceps, these have always been slightly more powerful in the right in fact but i'm right-handed so i think this is normal)
for a while i thought it might be a problem with form but even though i've been rally trying to get it correct every time, it still tends to happen
i'm wondering if it's a health issue
also thansk for the very nice writeup

 No.131

>>130
lol wtf you have a stroke or something?
asymmetry is generally normal (to a degree)
it really depends how bad you're speaking
for example my left arm DB row is noticeably stronger than my right.
everyones morphology will be slightly different. its possible to have differences side to side in tendon attachment points, unknown past injuries, or possibly even nuerological differences
so to a degree its normal and i wouldn't worry about it unless its either causing issues in your exercises, or its visually distractingly obvious
and the answer would be what you've already done, to just do some unilateral assitance work until its brought up to speed

 No.132

>>130
also you're welcome
be sure to talk to me before you start this, if you end up doin it

i wanna make sure you understand what exactly you're gonna be doin in your workout

 No.133

could you give me a workout I could do with the very little equipment I currently own? (15 lb dumbell and simple track)
I rally should start working in reps and sets instead of doing time based rotations

 No.134

>>133
time based stuff is ok in some situations, but since im going to get you into more serious strength training i dont think its appropriate, and i feel they can be a bit ambiguous anyway

you can do Tier 1 as is. maybe you'll have to get creative to do the incline pullups but that shouldn't be crazy hard

ive gota fix some errors i made in the actual workouts, and i wanna adjust some of the reps.

you can essentiantially do Tier 1 as is

anywhere you can do a pullup, you can throw a towel over the bar and do an incline pullup

 No.135

>>134
also im curious as to how many reps of pushups etc you can actually do in a row, since you've been doing stuff on your own
its possible you might max out tier 1 immediately or something

 No.136

>>135
will be crafting workout station with pull up bar and step up block in the woods out of only my resources and sportschan tutorial

 No.137

>>136
>in the woods
dude wtf kind of situation do you live in lmao

anything solid and stable would be good tho for step up block

if you get far enough to start doing full dips you should invest the 40 bucks it would cost to get a decent enough dip bar

 No.140

ugh you're weird ass every other day schedule is making this difficult to conceptualize
like, without knowing the total volume of work you guys do in class, i can't really model it
like lower body wont be affected at all
but if you guys are managing to do hundreds of pushups in your class that would definitely affect things for upper body.

 No.141

heres a spreadsheet, not that i think its any more clear

https://docs.google.com/spreadsheets/d/1SMeieK-L5oOFnkVXUNZr68PKPcCbH5jXCkRdIf6bjIw/edit?usp=sharing

important to remember that Tier 1 and 2 or just transitional workouts you'll do until you can do the real workouts, Tier 3

 No.142

>>141
also incase you're a retard whose never used spreadsheets, bottom of the page theres 3 sheets, one for each tier

 No.143

your strength and conditioning classes will be used as an active recovery day. i dont think they'll be so strenuous as to interfere with your workouts
i mean. maybe not unless you let them be
any day thats blacked out is your rest day. try not to do shit that will interfere with recovery on those days

 No.144

where are you

 No.145

>>144
right here. guess I'll try and max out push ups

 No.146

>>145
i hope you max it out within the proper workout
if you can't max them all out in a single workout than your not allowed to advance it
almost guarantee you wont be able to max out the incline pullup on your first try
just a rather good educated guess given your lifestyle

 No.147

>>145
but ya have you even done any of the workouts yet?

 No.148

>>147
there is no fucking pull-up bar. I could try using one outside but it just rained. I'll be fucking around with some other exercises

 No.149

>>148
motherfucker every playground literally ever has a bar you can use for pullups
any horizontal fucking bar
ffs i use a 2x4 stop being useless and try actually searching

 No.150

>>148
>>149
buy a fucking iron gym already if you just keep being a pussy you're never gonna get fucking fit

 No.151

File: 1566448417749.jpg (6.71 KB, 280x280, 1:1, Iron Gym Pull Up Bar.jpg)


 No.152

>>151
used to have one. gonna buy another soon faggot

 No.153

>>152
i could literally pick you up and press you overhead
if i chose i could bring you down and break your spine on my knee

 No.157

thats it.
ive decided to murder you.

 No.158

just reread about 80% of the SOF nutrition guide
ya its a good guide. forgot about how much content it had, even has a small section on supplements.
but it overstates the importance of CHO for strength training.
actual strength training uses very little calories, utilizes primarily ATP-PCr metabolic system so having glycogen stores available isn't incredibly important for lifting heavy shit
doesn't hurt to have that carb intake tho, especially as long as youre doing other things, sprints calisthenics etc

 No.159

also you need to start recording your exercises you can send the videos to my email
i gave you my phone number why aren't you calling me?? i need to know what your doing whom your talking to what your eating this is essential for me to properly coach you
and buy the cheapest baby monitor camera you can find on ebay and hook it to the internet so i can plot your sleep patterns into the next version of my spreadsheet

 No.161

>>159
not me, but im liking his ideas
do that too

 No.162

hey kid thats another hour gone and im still not hearing from you
you should be calling on the hour every hour if you want to ever get fit

 No.163

>>162
i like this idea (also)

 No.164

when are you starting
its better to start now and just cut out incline pullups than to do nothing

 No.172

heres' my old fit articles
contains some errors.
https://archive.is/BvOpZ

 No.173

sorry coach, too autistic to interact with others

 No.174

>>173
you dont have to interact with others
ignore them for all i care
put some earbuds in just dont look at them
but your walking to that track to check it out after school tomorrow



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