>>691236
A while ago I saved a post from /fit/ about it. Don't have the screencap, but I'll paste it below. Hope it helps anon, because it's helped me.
I'll add my personal experienced counsel on the issue.
I was raised as a competitive rower, competing at international level all through my teens.
Pic related is Pete Reed, who rowed at elite level with my coaches. He recently won gold in Rio.
I then went on to be trained by the Royal Marines. Right now I don't know (or care) how much I weigh but I look ripped,
my muscles are very strong and dense and I have a good sex drive/energy level etc.
Anyway, here's the two key points I have to make;
>Varied chin ups and varied press ups are literally all you need to do to build a hugely strong upper body.
>Running correctly is all you need to do to build a hugely strong lower body.
I think a big problem people find is they think they have to make it so damn complex to get /fit/.
Pay a gym, do a million types of lifts to target each muscle group, take classes, buy weights, what if I'm doing the form wrong, etc.
The problem with a complex approach is a) It takes a long time to see results if you're only doing each muscle group once a week and b) It's just too hard to keep track of if you have a life.
Bodyweight- only exercises are a great way to start anyway, because of the way they naturally make your form optimal,
and build your core strength really well. Good press ups and chin ups make your back muscles stretch and align.
This, combined with running properly, will give you a body far superior to any gym rat, both in appearance and strength, flexibility and speed.
Those weird, inflated-looking bodybuilders are NOT fit, they are freaks who ONLY have strength, not flexibility, endurance or speed.
Look up videos of bodybuilders arm wrestling people. Often their arms look twice the size of the guy who destroys them. Do not make the mistake of trying to copy their methods.
The reason the guy with smaller arms can win is MUSCLE DENSITY. This is true strength. In fact, the size of your arms is a very bad indicator of your arm strength, and it's the same for any muscle.
You want to build as much muscle fibre as possible, within as small a space as possible, and over time make that space expand, instead of going for the big aesthetic gains straight away.
The exercises; Chin ups
Grab a bar (literally any horizontal thing, I use a tree branch if I can't find anything else), and pull like winnie the pooh until your chin goes over it.
Cross your legs under you in a comfortable way. Do as many as you can in a minute, even if you have to keep stopping or only get to 1 the first time.
Don't worry, the first gains are the hardest and you'll be shocked at how quickly you gain the strength.
Grips; vary your grips between palms in and palms out, wide and narrow grips, whatever you like.
When you get good and want to increase the difficulty, try one-handed chin ups. You'll find you naturally get into the literal swing of it.
I knew a guy who had gorilla arms and all he did was one-handed chin ups, he could climb a ladder with just his arms.
EASY VERSION- if you're weak to start, do chin-downs. Basically hold the bar and jump, and lower yourself as slowly as you can until you gain the strength to do a proper chin-up.
With just a minute of this a day, your muscles will grow enormously strong. But obviously do more if you can.
This will improve your; neck, shoulders, biceps, forearms, wrists, lats, abs and hip flexors.
As your muscles grow stronger, they will get heavier, so the next time you do the exercise you'll be lifting more weight.
Cue gains ad infinitum, but at a reasonable (but initially VERY fast) pace that will give you huge muscle density.
Thank you kek for granting me dubs of truth, anons heed my advice and you will grow huge.