Physical fitness is often discussed with the aim to create an all-encompassing body program, in conjunction with proper diet, in order to build muscles and become stronger and leaner (although not necessarily all at the same time).
What many men should be aiming for, in my opinion, is to find an easy way to measure one’s overall level of fitness with regard to strength and stamina.
About ten years ago, a popular fitness and bodybuilding magazine described measurements for the seriously trained to aim for. A truly fit guy should be able to, at least one time, lift 1.5 times his body weight in bench press, pull-ups and dips, two times the bodyweight in squats, and 2.5 times one’s body weight in dead lifts. Further, he should also be able to run three kilometers on a track-and-field track below 12 minutes, in order to prove his broader stamina and athleticism.
While all of these measurements are worth to aim for, some revisions need to be done so that more men can be included and make the measurement process easier to carry through. Therefore I suggest the following measurement structure…
1. Bench press: as many reps as you can manage with your bodyweight
Make a regular bench press exercise with your current bodyweight. Full movement. The barbell should touch your chest at the bottom.
2. Pull-ups (wide grip): as many reps as you can manage with your bodyweight
Use a broad grip and make pull-ups with full movement. Make sure the chin is above the bar, and the arms and back are fully streched at the bottom position.
3. Dips: as many reps as you can manage with your bodyweight
It’s important that you have your upper body in a 90 degrees position and stretch the entire elbow joint at the top. Otherwise it’s cheating. Full-movement dips should be heavy.
4. Squats: as many reps as you can manage with your bodyweight
A full movement with a 90 degrees position at the bottom is important. Make sure not to lock the knee-joint at the top. Whether or not you want to rest for a second at the top between each rep is up to you.
5. Dead lifts: as many reps as you can manage with your bodyweight
The conventional form is to have your arms slightly outside your legs and knees. Make sure to bend the knees so that your quads/thighs are helping you complete the movement, but with a relatively light weight it may be the case that your back, forearms and hamstrings are doing the bulk of the job.
5. 3 kilometers (8.5 laps on a 400 meter standard track-and-field track): run as fast as you can and measure your time properly
Make sure to have a clock or smart phone to measure your time and keep track of the time while running. Perhaps you should have an appropriate pre-determined average lap time as guidance.
The benefits
There are multiple benefits with having this approach, of which one is that much more men can manage to complete at least one repetition with their own particular bodyweight in all of these exercises.
Moreover, a man does not have to be upset about being “worthless” because he has one or several flaws and shortcomings. For instance, I am very strong in bench press, dips, and pull-ups relative to my bodyweight, and I have run at 11:30, but can only do about 1.8 in squats and 2.2 x bodyweight in dead lifts. Since I don’t care about being particularly strong in these two exercises, but want to train legs and back properly, I still want to perform the exercises and make at least some improvements. Therefore it’s useful to have relative instead of absolute goals to strive and aim for. The power of repetitions lies in its easily measured and manageable physical process.
How to get there
It’s important that you have a decent training and diet program to begin with, and train the entire body at an appropriate local gym at least once every week (perhaps split up into three or four days of exercise throughout every week). Further, it’s important that you include all of these exercises and put extra emphasis on all of them several months before you decide to measure your results (unless you’re not already in very good shape, then maybe a couple of weeks are enough).
Moreover, it’s very likely that strivings such as these overlap with the process of losing body fat. It’s hard to be able to do more than a few reps in any of these exercises, besides perhaps squats and dead lifts, if you have 15-25% of body fat. In a perfect world, you should have 10% or less, which will enable you to perform maximum of your ability, but let’s say 12-18% may also take you quite far.
Yours truly in decent shape and ready to make some good results
Therefore you should gradually lose body fat, and practice the above-mentioned running distance as part of the diet and training process, yet continue to lift as heavy as you can relative to your bodyweight. Needless to say, training and nutrition are equally important.
Once you’re ready, you only need to be in the gym and make some kind of notes whenever you perform and measure your strength in all of the exercises listed above. And you’ll also need a proper track-and-field track, which are seldom that hard to find, as they are often part of the local public spaces. It doesn’t have to be of top notch quality to be useful.
When you have performed the fitness measurement program, you aim for to make individual improvements within a realistic timeframe, and perhaps measure it another time 6 or 12 months later. Whether or not you want to compare yourself to others, and perhaps have a training partner is up to you, but the measure and level you happen to reach is always individual. Hence, do mainly compete against your own ability and strive for realistic improvements, without succumbing to a mediocrity trap. Good luck.
Read More: 3 Ways The Mind Sabotage Your Fitnes Goals
Why a 3 KM run when the Navy Seals test is 1.5 miles (2.4 KM)?
Europeans in general tend to use kilometers.
Train 3km and you will be able to blitz the test if it is 2.4km. Also many of these special forces tell you to run a certain distance in a certain time, but the distance is actually longer than the participant has trained for.
“Do as many reps as you can manage, with your own body weight”. Copy paste that to any type of workout you do. Oh yeah, and run as fast as you can for as long as you can. Hats off Willy, you are absolutely crushing it- someone get this man a book deal.
If you knew anything about fitness, which you likely don’t, you would notice that these are basic exercises which cover the entire body (more or less). Those who constructed the original test selectiona dn structure were from one of Europe’s leading fitness magazines, and I’ve made a modification of it like I said. It says that one should 3 kilometers as fast as you can (and maybe aim for to go below 12 minutes, which I do) . Hard if you can’t read and comprehend.
If you knew anything about fitness, which you likely don’t, you would notice that these are basic exercises which cover the entire body (more or less). Those who constructed the original test selection and structure were from one of Europe’s leading fitness magazines, and I’ve made a modification of it, like I said. It says that one should run 3 kilometers as fast as you can (and maybe aim for to go below 12 minutes, which I do) . Hard if you can’t read and comprehend.
That’s ok, Blackpiller gets all the exercise he needs hitting the “downvote” button =D
The first image is photoshopped for symmetry. Note the duck’s ass hair crop. I’ve seen many gym rats focus on benching their body weight, a popular concept at ROK. Most lift their ass off the bench, cheating the form, to get the metric. Moreover, often novice gym goers deadlift because they can move a lot of weight. Most end up with hernias or worse back injuries. Focus on increasing the weight safely in control with good form to avoid injury, not some arbitrary number corresponding to your weight on earth. The last picture likely hides diminutive calves associated with a bench/curl regiment.
The first picture is a Google pic. One of multiple featured image pics.
The last is me. Here you see more, and you may notice my calves and thighs. Calves = 43 cm.
https://uploads.disquscdn.com/images/f3db9c0db42594ccd07b6f95da23444da85567961d5710d2c3c0a4364f5a1262.jpg
https://uploads.disquscdn.com/images/53d61f779048f6bca9d852235aca8975d8bedc933c5ab04bcbf179d1d3c40295.jpg
Let me add,
“Don’t take advice from dudes that shave their legs.”
It’s only the week or days before competition.
More than anything it allows you to set an arbitrary baseline and goals. Body weight is the easiest to know and compare and monitor. The run distance is a little long for a baseline, but it works for arbitrary purposes. Ultimately, your fitness needs should be weighed against what you do, what your personal desires goals are and should be determined not by outside agencies or guidelines but what works best for you and your lifestyle, UNLESS you have to meet a particular set of standards for a particular function or job requirement. Believe it or not, most people cannot do a single rep in basic body weight in most exercises anyway. It don’t take much to exceed peers and others, such is the way society has become.
Stretching ability or flexibility are other – often overlooked – factors of overall fitness.
my fitness routines starts with an all over body stretch of all major muscle groups and then chest and back in its entirety 3 times a week, sometimes more.
As a youngster in your 20s to mid 30s, you should shoot for full squatting 2.5-3x body weight. Same with deadlift. And 1.5 – 2x body weight bench.
If you prefer bodyweight, then 25 slow 90degree Dips and 10+ dead hang Chins are a good measuring stick. And being in shape, i like the NFL conditioning model of
10- 100 yard sprints, 30 second rest in between, in less than 1e seconds.
Sounds easy. But its a bitch after 4-5 of them.
As a youngster in your 20s to mid 30s, you should shoot for full squatting 2.5-3x body weight. Same with deadlift. And 1.5 – 2x body weight bench.
If you prefer bodyweight, then 25 slow 90degree Dips and 10+ dead hang Chins are a good measuring stick. And being in shape, i like the NFL conditioning model of
10- 100 yard sprints, 30 second rest in between, in less than 13 seconds.
Sounds easy. But its a bitch after 4-5 of them.
Sorry for dupe post, typo in last one… Mod may delete previous post.
Hey Bill, your post was shitty the first time around. But thanks for posting it twice.
Shitty because you disagree with his personal opinion or because he shared it? Way to try and kill commenter contributions. Goddamn, personal feewings hurt much?
No it wasnt, it was truthful and why you dont like it.
I had a typo, leaving out 13 seconds in the 1st comment and why the dupe, which I mentioned.
At my peak, I weighed 212 and could Bench 405, Squat 600, Power Clean 275, and ran a 4.62 40, playing college Football in the Big 10. Thats elite status for the most part, especially in bench pressing 225 lbs 28 times. And 20 dead hang chin ups.
Running distance is for fags really, you want to look like a sprinter and be built like one, not a miler. No more than 400 meter sprints or hill sprints. 100s are great. And will build HGH levels.
You might be smaller or larger, but those are all good measuring sticks.
2x weight in bench- (dont max too often as injury is possible). 3x weight in full squat. Form is important. Compound heavy lifts- 5×5. Dumb Bells if barbells cause issues.
Yes Willy, I don’t know how to read or comprehend, spot on. If you don’t mind me asking, how old are you Willy? I am an avid reader of your articles and I would like to know how much life experience you have. Thanks!
I am in my 30s. Have accumulated quite massive amounts of acacemic and autodidactic knowledge. I am also a certified personal trainer and competing natural bodybuilder. Started to bang girls when I was 16 and have travelled to 50 countries. I know much about several things but do not claim to know everything.
FWIW, I would add to your knowledge base somewhat about the training aspects. If you ask many of the military veterans, they often times suffer from the joint and back problems because of the repeated long Physical Fitness training that is done to keep the troops at baseline fitness. The typical PT session is a unit stretch (often done wrong) pushups (in many variations) situps and run( of some time and style, interval, sprints, longer unit run but smaller group usually ability group based on speed) 3 days a week and a company (or larger much slower) unit run or a unit sport (non contact) once a week, not including the individual training soldier may opt to do (in various forms and places, much of it at the gyms)for their own goals. Most services have master fitness trainer program to educate and help the services provide more varied training techniques, but often times the commands stick to the big three schedule because it is easiest and simplest to schedule and execute…laziness is the prime reason. Thought I would offer that up.
to reiterate, most veterans suffer preventable long term injuries because of lack of following proper service doctrinal training methods, but because the typical training is very punishing on the joints out of simplicity for the commands, and often is focused solely on the unit to meet PT test standards and testing schedules (twice yearly mandatory PT structured and recorded for record tests)
Hey Blackdoofus. What is up with your animus against William? It’s getting old, kid. What artices have you written for ROK? What is your education and number of countries traveled to? Oh, and let’s see you put up a pic of your physique.
William is the real deal. You are a toughguy poser who just throws stones while contributing nothing of value.
Hey fuckboy little Tom, I played professional tennis at the highest level traveled the ENTIRE world and had to quit because of a serious back injury. I run my own business have my own condo in hollywood hills thats worh over 500k, I have over a mil in my bank account and have slept with hundreds of beautiful women with hundreds of thousands of followers. I help my cousins young friends with red pill truths. Stop riding Willy’s cock, what the fuck have you done? I don’t hide little Tom, if you want to come find me let me know all give you my address. Now go back and ask you whore mom for ten dollars so you can eat some mcdonalds you broke ass fagg
I was a little obsessed with bench back in the day. My best max was 405 lbs. my 225 test for football in college was 32 reps. I tried anything and everything from half reps, full reps, Smith machine, decline, dumbbells, wide flies, static reps, incline…. but I think my favorite exercise for achieving gains on bench was simply having a spotter help me out with 4 reps after failure. I always told the spotter, “make sure I get 4 more. Don’t let me fail on first after failure. My two cents.
No offense but I would not want to look like that. It seems exaggerated at certain parts of your body and underdeveloped in others. No harmony in development.
The only exercise I do is walking, gentle walking. In fact, the slower I try to walk the harder it is. People nowadays are overactive and in result exhausted. They need to slow down. Slowing down isn’t as it easy as it might sound. When slow down you find out how exhausted you really are.
Excessive exercise kills your testosterone too.
No offense but you sound like an ugly girl saying a pretty girl, “looks fake.”
My body is very balanced. I compete in Men’s physique so I know that. I have erarlier shown chest, legs and calves and they look good.
Two things
Fit enough for what?
And second,
Dude, you’re not “decent” you look fantastic.
On the internet everyone benches 500 and trains like a beast, etc., but it’s all nonsense amd you know it’s drug related because we’ve got Instagram and YouTube gym heroes that are as big as Arnold in his prime everywhere. We’ve learned more but not that much.
So by any reasonable standards you look awesome while still looking like a human.
Thanks bro.
Like all too many promoting fitness through the Internet, William Adams gets something right but much wrong.
Fitness never should come at the expense of joint destruction nor should any man cheat his way through workouts and thus waste his time. Scientific efficiency is what counts.
Skip bench pressing. Instead, do feet suspended push ups. The bench press is a cheat.
Skip behind-the-neck squats. Instead, do pistol squats, split squats and step ups.
Behind-the-neck squats puts the load down your spine onto your hips. But the purpose of resistance training is to put the load on the muscles. When you’re young, you will not notice, but as you age, you will experience your voluntarily degraded joints.
Run sprint intervals. Run for 30 seconds and rest for 30 seconds. Do this at least six times and no more than 10 times.
Work those abs too, but do not waste time doing crunches.
1. Back (along with shoulders, arms) — pull ups and chin ups
2. Chest (along with shoulders, traps, arms) — dips and suspended push ups. Narrow your grip. Wide grip push ups are a cheat.
3. Legs — pistol squats, Romanian split squats, Bulgarian step ups
4. Abs — plank suspended tucks , plank suspended pikes
Come up with an exercise protocol (like the sprint one above). Do supersets, switching between a push exercise and a pull one. Work intensely.
This guy seems to get it about right:
• Pyramid Training For Superior Results – YouTube
Those are too complicated “fringe” exercises. It’s better to stick to the basic exercises that people know of. But I agree that these are good.
You’re doing a good service to ROK readers by motivating them to exercise and keeping it focused.
That said, I can’t see anything fringe about pull ups, chin ups, push ups, dips, pistol squats, Romanian (one-foot suspended), split squats , Bulgarian step ups, plank tucks and plank pikes from suspension.
It’s hard to see how this could be construed as “fringe:”
TRX PLANK tucks.MOV – YouTube
or this:
TRX Plank To Pike – YouTube
If one insists on barbells, at least that one should do Zercher squats. You can be sure the ego will become bruised because the load will need to be cut significantly to do Zercher squats with proper form.
I will concede that dead lifts are a good exercise. However, not everyone has a set of Olympic barbells and not everyone can justify joining a weight-lifting club to do one exercise.
So to overcome the need for a “gym” (weight-lifting membership), here are a few ways to work those lower back muscles rather than a deadlift:
• (1) The Forgotten Bodyweight Exercise (REVERSE HYPER ALTERNATIVE) – YouTube
• (1) 4 Must Know Lower Back Exercises – YouTube
===
In fact, ROK readers ought to check out this two-exercise workout routine and his channel:
• Efficient Bodyweight Home Workout For Size & Strength – YouTube
• FitnessFAQs – YouTube
and these guys:
• Calisthenicmovement – YouTube
and maybe this guy:
• ATHLEAN-X™ – YouTube
I’ll never back down on the truth about the bench press being a cheat. Results come much faster from dips and feet elevated, hands-suspended push-ups. And the bench press is dangerous without a spotter.
Behind-the-neck squats puts the load down your spine onto your hips rather than on your glutes, quads and hams.
And the rotation of the shoulders in that position is about the most dangerous action one can do with shoulders.
If someone is seeking fitness from 18 to 75, there are no compelling reasons to risk permanent disfigurement with behind-the-neck squats when there are better ways to stress the leg muscles.
For those in doubt, read this feature on Anatoly Bondarchuk. “His studies led him to conclude that a particular form of what we’ll call the high step-up had two significant advantages over the standard back squat. Bondarchuk concluded that high step-ups, firstly, produce greater gains in thigh and hip power and secondly, cause fewer injuries.”
Bulgarian Leg Training Secrets Explained!
As always, working out requires eating well and solid sleep.
Good luck!
And I will add this Willy. We’re coming at this from different angles.
You’re a self-professed bodybuilder. Bodybuilding requires hours daily overly focusing on muscles in isolation.
Bodybuilders train differently. Many lifts are isolated lifts, which are great to pump the muscles, but are useless in reality because such movements get stuck in artificial planes.
The alternative to bodybuilding is training for athletic fitness. On any given weekend day, my training has me ready to play a game of pick-up rugby with guys who are half my age. And yet, shirt off and in shorts, my body looks rugged and muscular, which keeps the females guessing what is my age.
For most readers of ROK who are trying to awaken, take the red pill and man up, what they need is athletic fitness rather than bodybuilding. Athletic fitness can be done at any age and the sooner a young man gets started, the longer he will have during his life to enjoy vigorously.
If guys can get fit, grow muscles and do so without being tethered to a lifting gym, all the better.
A rower’s back, a rugger’s legs and a gymnasts upper body seem to be ideals that far exceed the over-sized bodybuilder.
High-intensity athletic training done in bursts of 20 minutes a day, four days a week can yield fantastic results. Guys do not need to be slaves to lifting gyms.
The body is a spring and muscles work in tandem.
Your article features closed kinetic chain exercises, which are more fitness related, so that is good. But since you’re a bodybuilder, should that not be your writing focus? You could be the voice for the shorter guy seeking to look big.
When I say bodybuilder it’s a simplification. Sure, I have the typical split program as the basis, but there’s more to it. I compete in Men’s Physique and Tough Viking and when I am on a diet in particular I do a lot running, sprints, dips, chins and thus is the type of training not very far from athletic fitness. I have also done crossfit as early as 2009 and every now and then I do it. The important thing is to have good-looking muscles AND a broader athletic physique and some stamina.
Yeah, my overall desire of fitness based on what? Good read, but certainly not a “one size fits all” read. Having mistakenly pushed myself on the bulking hamster wheel in my youngster years was foolish. My old friends now consider a successful day at the gym by having the ability to walk out under their own power. 🙂 Yet in physical fitness or any other pursuits in life, Buddha encourages us to seek the Middle Path. Striking a wise and healthy balance in all we say, think, live, love and do. Thou shall not succumb to subjective whatever. Damn I like this site.
As a bodybuilder I don’t really care about fitness that much; I just want to feel good, look good and be strong but when it comes to lifting body weight numbers, you must account for height.
Nobody really knows how important it is because there’s conflicting evidence; the bench press world record was recently broken by a toweringly tall guy, although the taller you are the harder the lifts are theoretically supposed to be because of the extra work.
In any case, a 5’6 will face different challenges than a 6’6 guy. The other guy weighs much more simply by existing and that makes pull-ups and dips hard(er).
The author in the picture has a good lady killer body. From a bodybuilding perspective he has good back width but lacks density and thickness; the trap development is not on par with the width. I would not recommend deadlifts though because of the risks involved. Always try to keep a neutral spine in all exercises and that means no conventional bent over rows, no deadlifts, no back squats or any of that. Me and my dad among many others have the herniated discs to prove it. The herniation completely disabled me a few years ago and I’ll probably feel the after-effects for the rest of my life. My dad broke his back doing bent over rows and since that time, a decade after his injury, he had a several day long episode where he could not sleep, was pale like a ghost and the sciatic symptom caused his leg to go rock hard and had him screaming in agony. His pain was not alleviated by the injections provided by the paramedics and he took so many pain pills (more or less in vain) that he was severely constipated. Remember the sciatic nerve is the largest nerve in your body, connected to the spine and a herniated disc can press on that nerve, which can range from annoying pain to immediate disability.
You: “In any case, a 5’6 will face different challenges than a 6’6 guy. The other guy weighs much more simply by existing and that makes pull-ups and dips hard(er).”
Your height and weight has nothing to do with the degree of difficulty in pull-ups and dips.
How much myofibrillar muscle tissue one has determines whether a feat of strength is hard or not.
Bodybuilders tend to be weak pound-for-pound because what they do leads to sarcoplasmic hypertrophy — an increase the fluid holding capacity of non-contractile elements within the muscles — rather than myofibrillar hypertrophy.
But you’re right, there are many lifting exercises that put the lifter in danger, lifts like bent over rows and back squats.
The biggest problem with lifters is this: Initial strength gains come fast. Thus, in a subsequent lifting session, lifters tend to add more weight than from their previous session. However, because they have not trained for stamina, after a few reps at heavier weight, their form breaks down quickly. They begin to recruit other muscles not associated with the lift movement to keep going. Doing so almost always puts twisting forces upon the joints connected with those other muscles.
Most bodybuilders who go hardcore from the 20s and 30s are wrecks by their late 40s. They end up never working out again because they have wrecked their joints. Their chests look like saggy tits and their arms look like fat middle-aged lady arms.
Weight-lifting for fitness is 1950s to 1980s stupidity that has lingered with 24-Gold Fitness gyms. In the 21st century, there are so many better ways to be fit, gain muscles and look good without wrecking one’s joints that will making living painful in the back half of life.
“Your height and weight has nothing to do with the degree of difficulty in pull-ups and dips.
How much myofibrillar muscle tissue one has determines whether a feat of strength is hard or not.
Bodybuilders tend to be weak pound-for-pound because what they do leads to sarcoplasmic hypertrophy — an increase the fluid holding capacity of non-contractile elements within the muscles — rather than myofibrillar hypertrophy.”
There’s a reason shot putters cannot win high jump competitions; the male shot putters probably could not even win women’s competitions even though both events rely heavily on explosive strength. They are carrying far too much mass. The same goes for gymnastics, dips, pull-ups and what not.
Your buff calves are not going to be helping you with the dips but simply adding ‘useless’ weight for you to deal with; the same goes for longer and thicker bones (height). The taller you are, the more work you have to do to complete the movement as the distance grows longer.
The weak bodybuilder myth can be explained in a number of different ways as well:
-excellent aesthetic genetics (pleasant bone and muscle structure) do not necessarily correlate with great genetics for strength; we associate narrow hips and wide shoulders with manliness and power but someone who looks like ass may still be stronger and have more muscle; it’s obvious which sport the aesthetic guy is going to pick. The rare genetically lucky ones can compete and clean up in both sports.
-people compare bodybuilders to powerlifters who specialize in a couple arbitrarily chosen exercises and use tons of leverage while bodybuilders try to minimize body english and leverage and never prime themselves to function as human cranes; bodybuilders can still be stronger in their movements of choice because strength is always partially movements specific (see arm wrestling vs. strongman)
-bodybuilders may have better strength endurance especially relative to their strength because they work longer sets and rep ranges; strongman competitions historically test strength endurance as well in addition to 1 rep maxes. Tom Platz (bodybuilder) beat Fred Hatfield (powerlifter) in a friendly squatting match for reps while the other fellow beat Platz in the one rep max.
-there is no scientific standard for determining how much someone should be lifting while looking like X or weighing X pounds at height X. Everyone is an individual and everyone will get stronger as they get bigger and the other way around but the rate and starting point is individual for everyone.
I time my runs but lack the resolve to track weightlifting and gym activity on an app or ledger, though I do stash the #s in my head. I go 3x per week, loosely structured. Aside from the added rigor and math of the gym, at school they taught us early to counterbalance with unstructured and outdoor stuff, jungle-style boys on the loose type workout, etc. Mix in some isometric exercises and functional yoga/track&field stretches (the kinds that compliment the sports you’re into). The muscle confusion/stimulation of uneven surfaces (x-country running, etc), some boulder-scrambling and parkour type stuff — there’s fun and pain in it. I’ve got it to the point where I could combo myriad exercises alone in a tiny, empty jail cell if I was ever forced to. You can stay near-optimally fit with zero weights or other accessory, if you put your mind to it. I may have climbed way too many trees as a kid, but the attitude has stuck with me in different formats long since then.
I don’t know if the massive downvoting is an attempt from trolls to try to demoralize writers they don’t like or the site as a whole but it’s pathetic and weak in any case and it won’t affect me much.
I also think there is a concerted effort by trolls to attack the most original and thoughtful commentors on here. the SJW scum are working doubly hard to make everywhere hell on earth. but my take is, fuck em. you know you are onto something they hate absolutely by how hard they attack you with the down votes. dont surrender to them though. id ignore the voting system. speak your piece, real commentors will address what is important by doing the at or @ response.
Guy, I think it’s mostly SJW trolls andBlackpiller trying to throw a wrench in the works here
If it doesn’t affect you, Wee Willy, why mention it? This website is always complaining about tarts on social media looking for likes, are you a tart? If you’re not a tart then suck it up. BTW, from your pic it seems you are naturally a slim chap so I have to ask, are you roided up?
It affects me a little bit but I will continue to write regardless of massive real or fake downvotes, but it’s obvious that there are trolls and/or coordinated efforts to make some writers and ROK look bad. Roosh emphasized that in his post about making ROK great again.
No steroids, never. That’s also the reason why my arms, legs, shoulders and chest have stopped growing in pure muscular size. It’s just impossible to get bigger than this (170 cm/70 kg with 5% body fat when I compete). Maybe increased strength in some exercises and got a little more detail on the back, but that’s it.
Hey I’m not down voting you, but it got to so much you bothered to make a post about it. Just saying.
You mean a comment? It’s a larger issue and worth commenting. It has happened in other articles as hell, where some or most writers/commenters are getting downvoted by trolls. Anyway, let’s stick to the main issue: lift and improve.
No problem with that Will.
Yeah I think so too. Plus a couple of previously banned trolls who now return and spread their filth in the comment sections.
Most males have a healthy amount of muscle, the key is diet to look and feel good. Dump the soy too.
I feel at a disadvantage because I refuse to waste money on roids.
Yeah, me too. As a natural I will never win one of the better shows and definitely never become professional (not like that’s my goal anyway but it would be nice to win a decent amateur contest instead of struggle in the middle), but if you start when you are about 16-22 and continue with natural bodybuilding until you’re in your 30s or even 40s then you can get great results. Guys who start to work out when they are in their 30s will never be as good as quite serious natural bodybulders; it’s just impossible. They can get some muscles and lose body fat but never a back, chest or arms like I have.
“Guys who start to work out when they are in their 30s will never be as good as quite serious natural bodybulders; it’s just impossible. They can get some muscles and lose body fat but never a back, chest or arms like I have.”
I don’t know where you pulled that from but that’s a pretty bold statement to say the least especially coming from someone who uses a black and white photo with a joke name for identification. I can appreciate the reasons authors have for not revealing their true identity (and consequently their real achievements attached to said name) but making blanket statements like this is not necessarily the most reasonable use of anonymity. I’m not trying to argue with you so feel free to ignore my comment but I feel it’s fair for me to challenge that comment for the fence sitters’ benefit.
For one thing, guys who start in their teens usually don’t have a clue what they are doing and the internet has not necessarily helped. A lot of them are doing the McDonalds diet because they read on T-Nation that you have to eat a lot to grow and they are destroying their spines with deadlifts and circus clown olympic lifts because “it releases hormones” (broscience) and “more weight more growth” or some other BS.
It does not necessarily matter how long you have been training but the quality of said training. One of my friends went to a very prestigious university, has a very high IQ, is industrious but even in his 30’s he never kept a log, did not bother to train legs much and now in his mid 30’s has pretty much given up the gym that he went to since his 20’s. His intelligence and drive did not prevent him from training like a teenager. A couple short years ago I was ten kilos heavier than him, a little chubby and we had a workout together where he seemed just as strong as me (I’ve technically been training all my 20’s). Then I got injured, took a honest look at my training and changed everything around (I was about 30). Now I’m ten kilos lighter than him but much more jacked and he was amazed to see my recent photos.
Most guys out there are selling their asses short regardless of their age or experience. Unless you’re like 50, you can outshine them relatively quickly by putting your mind into it. Training smart at anything (martial arts, music, languages, bodybuilding etc.) beats the power of youth most of the time.
I have started to show more pictures of me here at ROK, and recently I sent a couple of girl pics to ROK poster AutomaticSlim (one of them included me as well). What do you want me to do? Write my name and address? Those efforts are the most that a writer in this context can do, and perhaps add a little bit of real encounters and more photos, shared among somewhat close people with whom one chats with. There will never be full disclosure because the price is to0 high to pay for impressing anonymous (!) guys (!!) on the internet (!!!). And even I posted pics of 8s there will always some fags who downvote anyway:)
As for the main topic, there are a lot of nuances and factors involved, of course. I said 16-22, roughly. It’s completely irrelevant if teenagers make newbie mistakes, because if they are quite serious and consistent (that’s what I said, not those who just train and eat without any substantial long-time progress or those who quit) they will learn to eat, train and rest more properly over time. Bodybuilding is not exactly rocket science.
A guy who is 30 (test has already been dropping) and starts almost from zero can very likely not get as a good as I am (much less the absolute best natural bodybuilders, not that I have met many of them since many have in fact used Anavar or other gear), unless we’re talking about shredding down and adding a couple of pounds. If he has better-than-average genes and test scores (heh) and train efficaciously he might get quite good, though, so I am talking about general patterns, not all individuals, obviously.
Number of years in the gym (and also when you start and how old you are), combined with genes/test levels, and how you eat, train and recover matter. Bodybuilding is multicausal.
When it comes down to it you’ve provided an opinion and there’s a lot of that in bodybuilding and also martial arts; somebody thinks this and somebody thinks that. That’s why I think it’s important to provide opinions with caution. My life experience and some of the facts I know lead me to doubt the veracity of your view regarding the age thing. Since we do not have real evidence (for reasons we’ve both alluded to) of you having a competition history or other objective achievements in the sport I do not even wish to bring that into the conversation.
You could have saved yourself the risk of unwanted feedback by using the image of an established third person (established as in that his identity and competition history is public) with his explicit permission to enrichen the article and provide motivation for natural bodybuilding.
If someone is to use an alleged self-picture, it would probably be fair to refrain from self-serving statements unless evidence of such superiority said to be depicted in the image (said competition records etc.) can be provided. The potential for bias is so obvious that it’s redundant to mention it.
Give me your e-mail and I will send you pictures and additional evidence.
I have started to show more pictures of me here at ROK, and recently I sent a couple of girl pics to ROK poster AutomaticSlim (one of them included me as well). What do you want me to do? Write my name and address? Those efforts are the most that a writer in this context can do, and perhaps add a little bit of real encounters and more photos, shared among somewhat close people with whom one chats with. There will never be full disclosure because the price is too high to pay for impressing anonymous (!) guys (!!) on the internet (!!!). And even if I posted pics of 8s there will be always some fags who downvote anyway:)
As for the main topic, there are a lot of nuances and factors involved, of course. I said 16-22, roughly. It’s completely irrelevant if teenagers make newbie mistakes, because if they are quite serious and consistent (that’s what I said, not those who just train and eat without any substantial long-time progress or those who quit) they will learn to eat, train and rest more properly over time. Bodybuilding is not exactly rocket science.
A guy who is 30 (test has already been dropping) and starts almost from zero can very likely not get as a good as I am (much less the absolute best natural bodybuilders, not that I have met many of them since many have in fact used Anavar or other gear), unless we’re talking about shredding down and adding a couple of pounds. If he has better-than-average genes and test scores (heh) and train efficaciously he might get quite good, though, so I am talking about general patterns, not all individuals, obviously.
Number of years in the gym (and also when you start and how old you are), combined with genes/test levels, and how you eat, train and recover matter. Bodybuilding is multicausal.
Fuck the haters. If the best thing they can do with their valuable time is downvote your article & comments, wear it as a badge of honor, since you’ve hit a very big nerve. Same goes for all the authors on this site.
There are great articles on here, but for every great article there is also a bad one. I am not hating on you Willy, I simply would like you to do better as our fellow man seeks refuge here. This article is analogous to an IG ho making a workout post for fleeting validation through likes and comments. However, your back looks great Willy. Keep going hard at the gym but please don’t post about it.
It’s not about seeking validation – although everyone leaves positive feedback – but to strengthen one’s ethos as a writer. If I don’t post pictures of myself (in part), then I have less credibility in relationship to my content. This post was about to motivate men and have some measures and standards to focus on. You can interpret the posts the way you want, but my intentions and your interpretation are not necessarily the same. Neither are your taste the same as all, or most readers.