• നാടൻOPEnglish
      1·
      21 days ago

      Thank you.

      Could you share the link to your website/channel?

      Or did you mean to ask questions?
      Then:
      What is your workout plan and diet like? How is your motivation like?
      Do you think your leftist views have some influence in your exercise selection and motivation? I’m mainly curious about this.

      • rando895@lemmygrad.ml
        3·
        21 days ago

        I just meant ask here.

        I dont think my leftist views have anything to do with exercise selection, maybe they occasionally cause me to not skip cardio (lol), I want to be useful after all. But they have affected my views at the gym. I am very strong. The gym is typically filled with very conservative people (cis men especially), and it can be intimidating for some to be there. Even more so when there is someone lifting a tonne of weight next to you. Luckily I’m not super tall so it makes it easier, but I still try extra hard to be welcoming and approachable. Hard when I have inter-set-poo-brain but still.

        I am currently cutting weight post season. So I eat a bit of lean meat, a pound or so of vegetables, quite alot of oats, a protein/berry/banana/spinach smoothie, and at least one piece of fruit a day. I am eating around 2800 calories a day. Basically get a bunch of protein, have some grains/beans, and fill up on fruit and vegetables to keep it simple.

        For training (off-season):

        3-6 sets per movement pattern (squat, bench, deadlift, overhead press), and 3-6 sets of accessories to grow the muscles for those movement patterns. Increase the stress each week (more weight, or sets, or reps). Add in a bit of core work (RKC planks, bird dogs, suitcase holds, etc.), end each (4/wk) session with 3-5 10 kcal sprints on a rowing machine, assault bike, or ski erg, and thats that. As well, I walk for 30+ minutes in the woods 3-7 days a week.

        Now for someone training for fitness, 10 sets per muscle/movement per week, some walking and higher intensity cardio, and some sprints will cover everything.

        For example:

        You could do 5 sets of squats one day, and 5 sets a few days after.

        Or:

        5 sets of squats monday, then on say thrusday do:

        5 sets of leg extensions, 5 sets of bulgarian split squats, 5 sets of core, and maybe some back.

        I hope that helps!

        If you are interested you can check out

        https://rpstrength.com/blogs/articles/complete-hypertrophy-training-guide?_pos=13&_sid=d25e71c5e&_ss=r

        Its mainly focused on bodybuilding style training, but if you do more compound exercises (squats, bench, etc.) and keep your number of sets in the mev range (minimum effective volume) it should work well.