/k/ - Weapons

Push ups, niggers. And jumping jacks.

>>588565

That's very vague, also

>just pushups and jumping jacks

wewlad

Something like this would be better

Pushups 3xf

Pull Ups 3xf

And hill sprints, something like 5x40yds with 30 second breaks

>>588565

This. You can do bodyweight workouts anytime, anywhere. Three times a week, do

>push-ups until failure

>sit-ups until failure

>squats until failure

>jumping jacks or jogging for cardio

And you have a bare-bones workout for several muscle groups

>>588574

ID Change, I'm 2f4da1

>Be careful. this can fuck up your joints if you don't have proper form(Or proper shoes). Get some nice, thick squishy soled running shoes with a nice insole and make sure to strike the ground with your midfoot. I would also suggest sprints if you want a quicker workout, they are fucking brutal and will have you puking pretty quick.

Oh believe me, I know. I have weak knees from birth and I personally try to swim instead of jog because of this. I wanted to list shit that anyone could do anywhere however, as a no-excuses anyone-can-do-this-shit exercise regimen.

>>588586

I agree, but proper form should be emphasized no matter what.

>>31076

>http://www.liamrosen.com/fitness.html

>>588591

Whoops, didn't intend to include that first line.

>>588561

It is very important to train for what you will actually do. A modern interpretation of this form of physical training would be some sort of endurance work with firearms, explosive(as in explosive movement) weight training, and some work for core strength and stability.

>holding your weapon in a low ready or firing position to failure

>power cleans, push press, and high volume squats

>situps, russian twists ect.

>>588591

>read the sticky

Not saying it isn't good info, but nobody wants to read all that, and it especially has nothing to do with guns or combat.

This thread is already only tangentially /k/, lets refrain from making it a general health and fitness thread.

>>588748

>>588561

do you have a pdf?

>>588752

Just get the book, so you can support the few people who go out of their way to dust off fechtbucher that were thrown in the corner with all the others somewhere in some great library. When the EMPs go off how do you expect to bring society up from the stone age with a pdf? Always have hard copies. Dark times are ahead.

>>588574

so let's say your knees are already fucked up, and you regularly have to wear an elastic brace at your retail job standing and walking all day. What do? I'm not even thirty yet and my knees hurt and threaten to give out at times. I fucked up my knees jogging like a retard when I was younger because I didn't know any better.

>>588907

lol youre fucked

you can stay in the armory elastiboy

>>588907

Get stem cells injected into your knees

https://www.arthritis-health.com/treatment/injections/stem-cell-therapy-arthritis

Other than that, I would say take some advil and do some work on an exercise bike.

A wise person once said through repetition you can gain a lot of strength.

I'm in shape but the tough physical labor of lifting and walking in circles at my warehouse job are wrecking my feet, I have lots of support in my shoes I think it's plantar fasciitis.

Also have the type of body that eats gains in two seconds, not making enough time to fork in fuel before clocking in.

>>589105

STARTER PACK, PICK YOUR WEIGHT

Monday: Legs

Squat Wide Stance 3×8

Squat Narrow Stance 3×8

Stiff Legged Deadlift 4×8

Leg Press Wide Foot Placement 3×8

Leg Press Narrow Foot Placement 3×8

Leg Curls 3x Drop set

Leg Extensions 3x Drop set

Tuesday: Chest/Biceps

Flat Barbell Bench Press 3×8

Incline Barbell Bench Press 3×8

Dips 3×8

Flat Dumbbell Press 3×8

Incline Dumbbell Press 3×8

Straight Barbell Curls 3×8

Heavy Hammer Curls 3×8

Cable Curls 3×8 Drop set

Wednesday: Back/Abs/HIIT

Deadlift Bent Over Barbell Rows 3×8

Bent Over V Bar Rows 3×8

Two Handed Cable Rows 3×8 Drop set

Kneeling Cable Crunches 3×8

Standing Cable Crunches 3×8

Weighted Leg Raises 3×8

Thursday: Shoulders/Triceps

Military Press 3×8

Barbell Upright Rows 3×8

Side Raises 3×8

Bent Over Lateral Raises 3×8

Skull Crushers 3×8

Cable Tricep Extension 3×8

Overhead Cable Tricep Extension 3×8

Friday: Glutes, Calves, HIIT

Cable Kickbacks 3×8

Smith Machine Kick Ups 3×8

Lunges Smith Machine 3×8

Standing Calf Raises 3×8

Seated Calf Raises 3×8

HIIT 20 mins

Saturday: Back/Abs

Wide Grip Pull Ups 3×8

Wide Grip Pull Downs 3×8

Close Grip Pull Downs 3×8

Machine Pull Downs 3×8

Crunches 3×8

Seated Leg Tucks 3×8

Bent Knee Leg Raises 3×8

Sunday: Rest/Stretch

>>588561

For anybody interested how Germany could become so strong in the 19th Century I recommend to read "Die Deutsche Turnkunst" by Friedrich Ludwig Jahn.

It includes all the training a person should do to become fit for the military during that period and even gives instructions of how to build your own 19th century training ground to do these activities.

Also at the end of the book there are further recommendations of books from other European Countries from the same period, so its a treasure trove for anybody interested in that period.

>>588546

benis :-DDDD

>>589185

You best keep that benis oiled and loaded, anon. The DOTR is cumming.

>>588907

Well, my back is royally fucked up, and I have one bad knee thanks to a sporting injury. So about the only excercise I can get nowabays without putting myself into too much pain, while avoiding total muscle atrophy is to put my bum knee over the good one and do a moderate amount of push ups on a good day (without putting myself in too much pain). That, and do a few pull ups over the kitchen counter (push with your arms and shoulders only, do not use your feet or legs in any way), to pull the rest of your body up there, stay as long as you think you can and do not slam your way back to the ground that'd fuck your kness even worse. Ease your way back to the ground. Given that both your knees are fucked, I guess that's about as much as you can do.

Unlike mine, your back's alright though, so there is a whole lot of other excercises you can do that I can't.

>>589185

Thank you for your invaluable contributaion to this thread.

>>589105

>I think it's plantar fasciitis.

If you keep pushing that could turn into something serious anon.

Have you thought of being fitted for shoes? I would look around your local area for a custom sneaker/running shoe shop.

>>589130

>That leg day

>this routine in general

>that many exercises

>6 days a week

I assume most fags here aren't on gear and aren't aiming to be bodybuilders or look like ronnie coleman. You would have to go light on all these exercises too with a rep range like that. Plus, with exercises like

>Standing Calf Raises 3×8

>Seated Calf Raises 3×8

>Cable Kickbacks 3×8

>bent Over V Bar Rows 3×8

> Seated Leg Tucks 3×8

Nobody wants to do these, they are gay as all hell and not necessary unless you are a bodybuilder, You will have better luck with less of these isolation's and more compound movements, both heavy and high weight, always high intensity.

>No progression at all

Just adding weight when you feel like it will not provide optimal results, you are better off running a free program focused on compound movements, for example, 5/3/1(3 day SBD split) or west side for skinny bastards(4 day upper/lower split) (totally free programs)

https://www.defrancostraining.com/westside-for-skinny-bastards-part3/

https://www.t-nation.com/workouts/531-how-to-build-pure-strength

>>588918

well, I was looking for another reason to get into gunsmithing.

>>588984

shit, that may be a good option, never knew they were doing that shit. Other than being on the edge towards high LDLs (I'm skinny as fuck but eat like a fatty), I'm healthy enough for that procedure.

>>589191

Sounds good. My upper body is fine (so far). Hyperlordosis is going to fuck me eventually but so far the spine is holding, can do crunches, etc.

I'm an ex-gymnast. I have excellent control over my bodyweight, superb balance and coordination, and I can run a 5:00 mile. After letting myself go for years, I'm finally getting back into fitness.

I started with what I know I'm good at:

running 3x per week: first day is 2 sets of 1 mile as fast as I can (current best is 4:53), second day is as many miles as possible while maintaining a sub-7:00-mile pace (current best is 3.5 miles), and third day is running as many miles as possible (first 5 miles must be run in less than 45:00 - current best is 9 miles).

bodyweight exercises: 5bx every morning as soon as I get out of bed, pull-up bar in the closet near the bathroom (I do a set of 5 every time I come out of the bathroom, rotating between different hand positions), but at work where there is no pull-up bar, I alternate sets of 25 push-ups, 25 jumping jacks, and sometimes crunches/dips/squats/running in place whenever I feel like it.

I'm in great shape, I eat right, and my skinny ass is strong for my weight (5'9", 145 lbs). So I ask you, /k/…

What kind of strength training regimen should I get on? I want to build a bunch of muscle and strength, because my agility will only get me so far against a much bigger adversary. I don't want to sacrifice my agility (I want to stay light on my feet and flexible) so I don't want to get totally jacked. Also, I'm planning on taking hand-to-hand combat classes at some point; boxing and jujitsu call out to me as being extremely useful, but do you have any other recommendations?

>>589210

>5'9", 145 lbs

Ah, my fellow manlet. 5'6 155 lbs here

225 Bench

255x2 Squat

275x2 Deadlift

I'm testing my maxes at the end of my current cycle(2 weeks from now)

>strong for my weight

Do you know your 1RM's for S/B/D?

>I don't want to sacrifice my agility (I want to stay light on my feet and flexible) so I don't want to get totally jacked.

You underestimate how hard it is to get "jacked", trust me, you won't do it by accident lmao. As for your fear of muscle impeding your agility, watch this video, this faggot is cuhraaazy atheletic, but also "jacked" (200lbs +), as long as you do mobility stretching in addition to your lifting you'll be plenty agile.

Granted, he is also on gear, but gear doesn't negate my point. (Gear is also a reason many people get "jacked" easily and quickly, giving a false perception of what is achievable natty)

>What kind of strength training regimen should I get on?

Ok, here we go.

Since you're new to lifting, you will experience "newb" gains, which your body adapting to the barbell movements, so you're not actually getting "stronger" per se. For your program, you're going to want a simple program focused on compound movements with linear progression, such as 5/3/1, something I mentioned earlier in the thread. Before you start the program learn how to squat, bench/overhead press, and deadlift WELL, practice your form. Look it up on jewtube, practice, get good, then start a program(You will also need to test your maxes before starting the program). After all this you need to increase your caloric intake to build any considerable muscle mass(something I'm not good at tbh, small appetite for a small man) For this, I would suggest drinking more whole milk, very easy to get down and calorically dense. I'd say HGOMAD (Half a gallon of milk a day) or GOMAD (Gallon of milk a day) if you don't mind a little fat.

I'm currently on two different programs ATM. Mark Bell's stronger in 30 days for my bench press (I have the PDF if you want it) and a generic T-Nation program for my squat and deadlift.

My week of training looks like this

A: Deadlift

B: Bench

C: Squat

D: Bench

x:Off

(I also add in some weighted core work on my squat and deadlift days)

ABxCDxx

I like to run on off days, a mile, which you are much more adept at than I am (7:55 Mile time) A few minutes to shave off.

What shoes do you use for running?

I recommend fighting irl. Sure get your mma down, but then take your gloves off and put yourself in a potentially deadly situation if you fuck up. I can assure you that the number one priority you must have is overcoming fear and gaining confidence. Ive seen hundreds of life/death fights and 9/10 times, the victor has 1st hand experience and sublime acceptance of the stakes. Training your heart, then mind, then body has always produced the greatest warriors.

>>589202

Yeah, dead hangs work fine too.

>How so? Herniated disk?

Yeah. Two badly herniated discs, and a bunch of other problems with greek/ roman-sounding names I never bothered to memorise or understand in the first place Ignore the Greek flag, it's a VPN. Operated twice. Didn't work. Also turns out I'd actaully broken a vertebra and then proceeded to walk about doing my everyday shit, lifting shit, doing shit I shouldn't have done, etc. for at least six months or so before I or the doctors for that matter even realised what was wrong by which point the bone had already fused itself, but rather badly and crockedly, which for reasons far beyond my non-existent medical knowledge, caused or causes other problems I can't even pretend to comprehend but I've been told told I have and that's a bad thing by men who do.

TL;DR: Apart from the discs, embed related is all I know.

>>589206

Yeah, but the problem (with both of us) is mostly in the lower body. Back then I used to have legs the size of tree trunks. I'd hardly be exaggerating if I said I used to spend half of my waking hours either walking, jogging or running absurdly long distances ever since I was a kid just for the fun of it! Then, suddenly, poof! All that regular exercise gone, and now my legs look like pipe cleaners! Fucking pathetic! I never even cared about upper body strength that much tbh, but I took pride in my legs.

Ab crunches, are great, too. I did them just for the pure extastic sheer fun of it!

>>589216

>warren zevon

Very nice.

You could try injecting stem cells into your spine too.

>>589214

Unless they have a knife or gun.

TBH a real MMA fight or combat sport, such as a wrestling tournament, would have the same impact to a degree.

But I think that's good advice, have you done it? I should try it some time

S

>>589216

Also, how did you herniate your disks?

>>588565

How do I do a nigger?

>>589267

Very carefully.

>>589267

In the ass

>>589267

A rope. Good cardio routine followed by a brief but intense upper body workout.

>>589250

That's the damned thing of it, my fellow manlet. I was execersisng much too hard, you know, that "push yourself to the limint meme and all" and I was rather mad, now it was around 3 O'Clock, I hear something snap/ break/ crack (

>>589291

>>589250

Oh, fuck, accidental reply!

Well continuing: I just remember these two facts (I was pushing myself to the limit, and I was majorly angry at the time), and that disgusting sound (like some bad horror/ B-movie sound effect when somebody rips someone's flesh and bones apart) and I remember (very vaguely) continuing, or rather continuing on. Apparently, I just blacked out then. I just remember waking up at around 8 o'clock. I could hardly stand on my legs then. It was like they weren't even following my command! So I took a cab to the local, trusty, grumpy old GP, I waguely remember telling him something, and him giving me some muscle relaxants and NSAIDS and a rubbing gel, and going home. tl;dr of it is: I was exercising, I black out, next thing I know is I'm no loger in control of my body.

Anyway, after two or three weeks (or fuck knows how long, it was years ago) of walking about, lifting weights, one day I'm practically paralysed leg down for a month, and after a month I had to take large amounts of muscle relaxants daily for almost an year just to be able to stand.

I don't know if I herniated the discs because of, or after the injury, or it was just a simple moderate unilateral herniation at L5 that turned into this major fuck up after the fact because I didn't know of it or what.

I don't even remember what exact exercise I was doing at the moment. But there was this rarely-used, practically abandoned on weekends dirt track I sometimes used (because most of the time nobody else did and I had an entire fucking track to myself) and it had these 2-3 feet tall concrete slabs (in lieu of stages) that I often incorporated in my exercises. For all I know I fell down/ on one (or all!) of them. At least that's the only logical explanation I can come up with.

But yeah, I just say 'sporting injury' when someone asks me about it, because that's both true, and all I know and remember. If I were to say more I'd just come off as a nutter!

>>589293

Aye, that's exactly how it is, my brother-in-feels.

>>589307

good advice, but my ankles are McFucked, so no running for me. any suggestions for low impact leg exercise? rowing machine maybe? not that itll help me now, im getting corrective surgery on my foot in 6 days anyway.

>>589325

>any suggestions for low impact leg exercise?

Swimming.

>>589307

>That pic as evidence

Typical how he didn't post his own body

Take this as a lesson, all world class ahteletes are on PED's be it steroids or something else. Drug testing is useless, considering athletes can just cycle off weeks to months before testing (depending on PED)

>Running for lower body

I can't even fathom how ignorant this is

Endurance work, while it may work the calves, is in direct opposition to "strength", your legs will not be strong from running, they will be good at running. You can run, but has this guy even had to pick something up off the ground and carry it?

>royal marines

Militaries of the world don't really care about your health and fitness, you don't have to be strong to be in the military, you have to be good at rucking, walking and doing pullups/pushups.

>True strength

This has turned into literal bro science tbh, true strength is the ability to produce force against an external resistance, it is not measured in muscle fibers.

Also, if this fag wants to know "true strength" he should look at competitive strongmen(pic related)

>that part about bodybuilders

this guy is just pulling shit out of his ass, body builders (all on gear, by the way, gear = steroids) are fairly weak for their size because they mostly do fluff and puff exercises, because that's all they need. You can build muscle without training if you're on pharma grades testosterone.

Also, since this fag likes to use bodybuilders to discount weight training, refer to this video for my example

>>589212

>I have good sex drive/energy levels

so do most people under the age of 30 lmao

Working with heavy weights will get you quicker gains in strength and muscle density than doing lots of endurance bodyweight work(not saying bodyweight work is bad mind you), the fact that this idiot points to drug users as example of his program and just says he "looks ripped, feels strong" is telling. But if you want to listen to some idiot on the internet about what he "feels" is good while spewing blatant shit out of his mouth go ahead.

I have been sticking to a keto diet, shit works, lost 2 kilograms in 2 weeks.

What I really hate is beer, it really makes your guts big.

>>589357

If you don't stuff your fat fucking face all day you can drink beer. Beer doesn't make your gut big, a caloric surplus of carbs and fat does.

>>589365

Beer visibly make my guts bigger and liquidly unlike last week where I just had pork and egg.

>>589371

sure

>>589201

I got some reeboks that were on sale, hopefully they have better support than the inserts I've been stuffing in my shoes.

>>589371

>>589374

He could just be really bloated. Beer bloats the shit out of me. Bread too.

Been doing this a while.

>100m sprints (up and back the street two to three times)

>20kg dumbbell lifts x20 per arm

>10kg dumbbell hold at chest level for 15 seconds

>50 pushups

>50 situps

Plenty of stretches too.

How am I doing?

>>589416

>dumbbell lifts

What the fuck are those

>dumbbell hold at chest level

Could you explain further?

Also, how many dumbbells do you have? What weights?

You should also be doing some weighted lunges.

>50 pushups

>50 situps

>Only 50

Increase the volume. If you are doing 50 at 1 time add another set of 50 with a 3 minute break in between sets.

>100m sprints (up and back the street two to three times)

Make sure your form is good, you could fuck your joints. I suggest hill sprints instead, much more bang for your buck distance wise, they also force you to use proper form.

How many days a week do you do this anon?

>>589404

Model?

>>589416

It's better than nothing. What do you mean by lifts? Curls? And, having a way to progress and do more is something you probably don't have.

If you're going hard on the calisthenics there's an entire progression to each major exercise. You work up to do one handed pushups and pullups for instance. With that number of pushups and situps in a set you could definitely be going down that progression.

I also see gaps in there. No pullups, dips, presses, squats, or anything for the back.

>>589352

Smoke a peace pipe bro.

Its a good introduction to basic fitness. Its simple and straightforward and doesnt require much reading of anything. Its cheap. It doesnt require the expense or embarrassment of going to the gym for the less than healthy. Also, most people can do it so its a pretty decent intro.

As for running, it depends on what TYPE of running. Im a big advocate of hill sprints, they really do work the lower body and core pretty well, especially if done on an irregular path. Not mentioned in the previous pic but good advice anyway.

The name of this thread is 'combat fitness general' so i guess we should be using the military as a guide anyway. Theres a reason they emphasise endurance i suppose?

Lift for strength. i.e. low reps high weight

Run and ruck for cardio.

Sprints and/or HIIT for anaerobic conditioning

Extra situps and pullups if you're actually in the military or want to join since you'll be tested on them.

>>589519

>>589448

Also, forgot to mention this

>The name of this thread is 'combat fitness general' so i guess we should be using the military as a guide anyway.

The military conducts combat in a much different way than we, as lone citizens, would. The thread is aimed at (if you read the OP) individual combat or self defense, which is a far cry from large groups of coordinated soldiers operating in a theater such as afghanistan. So no, using the military as a model is not a good idea.

>>589504

>Run and ruck for cardio.

Say goodbye to your knees lad

>>589540

Drink more milk

Buy a gym membership

Go 3 days a week, do this

Start at whatever weight you want(Pick something you can lift for the specified reps and sets), don't ever fail a rep. You will add 5 pounds to your squat and deadlift every workout, you will add 5 pounds to your benchpress/press every week.

If you fail a week, don't progress until you stop failing.

Don't ask anyone at the gym for advice

I will post some form videos for you, starting with the squat.

Squat 5 reps x 3 sets

Pull ups to failure x 3 sets (If you cant pull up, jump up and do negatives)

Overhead Press/Bench Press 5 reps x 3 sets

Deadlift 5 reps x 1 set

This will make you bigger and stronger (If you get enought calories in), it will not make you a better runner, or good at endurance work. Do something else for those if you wish, just make sure to eat more calories dependent on what you do.

A word of warning : This program will probably stop working after 3 or 4 months, milk it for all it's worth and switch to something else when progress halts.

>>589542

>>589540

Benchpress

The squat video is longer due to the squat being a bit more likely to snap your shit up than bench. Feel free to skip around the video.

>>589542

>>589544

>>589540

Deadlift

>>589542

>>589544

>>589545

6'1 165 lb skeleton reporting in, thank you for these sir.

>>589427

Grasse roads?

>>589545

>>589542

>>589544

Thanks, I've been going to the beach 5 times a week and running the full mile, periodically running on the sand.

Got a Gym Membership last week but didn't feel like going didn't have the time.

>>589560

Sweet. Also, between sets rest 2-5 minutes(whatever you feel like), so, lets say it takes you a minute per set (this is on the upper end). Also a warm up, which should take 5-10 minutes before your workout (pushups, bodyweight squats). At most your workout shout take around an hour if you stay focused. No 10 minute rest periods.

>>589545

Isn't it also very important to keep your head forward in order to prevent unbalanced vertabral pressure that leads to popped discs?

>>589577

By forward do you mean not looking up or down, but looking straight ahead or "forward"? If so, yes.

Here's an anecdote to support that. When I was in HS wrestling we had a SWAT trainer teach us how to squat, he specifically showed us to look forward at all times. Apparently he had back problems from doing this his whole life.

>>589652

This. Gyms are great for city folk or people who really can't exercise any other way, since the equipment in a gym lets you focus your exercises. But combat fitness is more developed through grueling combat exercise, as in while using military equipment.

Besides what are you going to do, focus 1 week on just body exercises, then week 2 on proficiency with arms?

>>589523

I didn't mean at the same time. If you're really that worried about your knees, you can just ruck. It's much lower impact than running.

>>589652

>Combat fitness is a practical thing.

What I suggest is practical.

> One of the problems with a more structured approach (weights for instance) is that it can cause us to focus too much on simple progress beyond the point at which its meaningful

Not only will the "structured" approach have you seeing progress(large jumps in strength and size) for YEARS, but it will keep your coming back as incentive to train. I find exercise fun, but not all people do. What do you mean by meaningful progress? Progress doesn't matter at a certain point, what matters is consistency in training, which is something a "structured" approach provides.

Also, when you speak of "structure" What are you even trying to say? That you should just do pull ups and run around with guns in the woods until you puke? That is the vibe I got from that screencap. "Structure" Can also be applied to ANYTHING, not just weights, and it should be applied to every type of physical training. Running should be structured, so should bodyweight exercises and rucking, you should know the weight of your pack, your mile time, and how many miles you are either running or rucking. This is so you can gauge progress and keep consistent.

> But we continue to base our training on our early experience.

For you, perhaps, but you must adapt your training as time goes on to accumulate more stress on the body, and longer recovery times, which will lead to progress. This is what smart, structured training is.

>But at what point does the ability to lift a little more become academic?

Does it matter when we are "training" for something with a very small chance of happening? The very idea of "combat" isn't even practical. Whatever keeps you training, whatever keeps you consistent. For this, we need structure, but not all of us can stay in the military forever.

> At what point does learning another obscure technique become just fluff?

You should always practice the basics, and if learning something new and interesting keeps you coming back, so be it. You must also keep in mind that with non-use, we may not be able to draw on these skills as readily as we were with training, if at all. Consistency at any cost, whatever keeps you training, because the point of training is lost if you only do it once a month. Heavily structured workouts in a consistent routine with planned progress, changes, new material, are the key to this.

>If you can do a solid minute of pull ups with good form wait a minute then repeat a couple more sets, then yeah, you will have excellent upper body strength.

You misread my post, and perhaps I was also unclear.

I think pull ups are a great exercise, but they ARE not a good way to build a well rounded upper body(My problem with the screencap was the phrase "all you need for a hugely strong upper body" or something along those lines). You must practice pushing and pulling exercises for obvious reasons. You must push and pull in different planes of motion, with overhead press and bent over rows, to build a well rounded upper body, capable of exerting force against an external resistance in any direction. But when doing SO MANY reps, the body adapts, body weight and muscle mass drop and it becomes more a test of muscular endurance than one of pulling strength.

>but adequate for most men most of the time. And thats the point, its practical fitness rather than abstract fitness.

What does this even mean lad? What is practical about it vs. weight? adequate for what exactly? This is all abstract in a sense, what you suggest is just inefficient, and will lead to confusion and failure. People like structure, people crave structure, that is why structure is good for fitness.

>>589665

> Gyms are great for city folk or people who really can't exercise any other way

What? Nigger you can do pushups wherever you stand, you can run on sidewalks, you can pull up on a monkey bar?

tbh i expect this of a torposter who used the phrase "city folk" unironically

>Besides what are you going to do, focus 1 week on just body exercises, then week 2 on proficiency with arms?

You didn't read the OP obviously, this thread isn't about firearms training ,it is about physical training.

>>589731

>>589652

Also, I may seem to be coming off as derisive of bodyweight and endurance work. I think It is good to do any kind of training, but the pic i originally replied to rubbed me the wrong way with it's willy nilly approach to training. It's not "bad" advice per se, just not "good" advice.

>>589731

I don't live in the city, but there are no monkey bars near my house, the trees don't have thick enough branches to substitute, and I tried to use one of those door frame setups, but I heard a cracking sound from the plywood lintel as soon as I did one so I immediately dropped that. The gym I go to not only has all sorts of setups for weight lifting and cardio, it has setups for bodyweight exercises like pullups, dips, and even rope climbing, and also has a olympic pool. This means variety of exercise, which means less chance of falling into a rut and stopping out of boredom, and better muscular balance. Gyms aren't bad. I mean, even the ancient Greeks had gymnasiums instead of just wandering out into the wild and lifting stones.

>>589542

How much milk should I be drinking when lifting? I eat eggs everyday and drink milk inmediately after working out.

>>589867

Milk is just an easy way to be in a caloric surplus to gain weight so it's not set. Take what you normally eat and then add on ~5-600 calories for weight gain, which is about 1 quart or liter of milk, and another couple hundred for what you burned working out. You can eat more to gain weight faster but you might end up with more of the extra weight being fat. I personally don't have those problems but some do.

If you want to count protein, 1g/lb or 2.2g/kg body weight is recommended for lifting. Endurance requires slightly less. If you don't, just eat a lot of meat, eggs, and other high protein foods.

Really, don't stress on getting everything perfect out of the gate. Focus on making changes last. People fail when they try to do a complete 180 all at once.

>>589943

Functional strength is a meme at best. Unless you do nothing but isolation exercises (machines) and only on a few major muscles, your strength will be perfectly functional. Unless you train like a true retard, you're either strong or you're not. Your long rambling post is just you getting high on your own farts. Fucking stop.

>>590145

>is it good enough to hit hard enough, carry enough etc

What is enough though? Enough for what? What task? This is all abstract in a sense. "Functional" training is dumb.

>>589943

Everything related to "combat fitness" is abstract though. Weight training is "functional", it makes you stronger In general, deadlifts, squats, and presses/pulls translate to movements in the real world. It would translate to a fight too, to combat. What does functional mean, functional for what? What function are we performing? Productive, functional? Unless you participate in a sport (such as wrestling) none of these mean anything. Structured weight training and cardio can be transferred to any movement in the world, any stressful action, it is important to stay consistent, not to let muscle atrophy take hold, or is it? If you get burnt out on weight training, well, it is important to have a goal. Maybe switch to oly lifting, or start a sport, whatever. It's all about what keeps you training. Maybe have a goal of losing or gaining weight, I don't know, this is all tailored to you. I guess, if you think training is necessary. Shit probably isn't going to hit the fan, you probably aren't going to get in a fight or need to defend yourself.

Weight training is the most effective way to gain and maintain muscle and strength, something which may or may not be important in a possible combat scenario which may or may not occur.

>in practical terms they (mostly) only do AS WELL as a more functional bloke like me.

What does this mean? Do as well in what? What are we even talking about at this point? Combat or life? Weight training and a good diet increase bone and muscle density, this becomes very apparent at old age, which may or may not give you a better chance of living a longer life. But again, we are going off the rails with this discussion What we should be talking about is goals, fitness goals, and the most effective way to reach those goals. Goals are important, without them you are training for the sake of… something. You need goals to stay consistent.

>>588546

Reminder to take the /fraud/pill

Steroids are much cheaper and safer than (((they)))'ve lead you to believe, 20 weeks of 500mg test enanthate and maybe 50mg daily of an oral like dianabol or anavar for the first or last 6 weeks shouldn't set you back more than £200 (including AI, syringes, needles and possible ancillaries) and won't have any permanent side effects unless you go full retard AND have bottom of the barrel genetics

>>591501

>Thanks for the cringe, buddy.

Say that to my face and see what happens fgt :^)

>This mostly involves stretching (non-kinetic)

What is non kinetic stretching?

>>591502

Why split it up into two posts?

>>590916

But when SHTF where will you get your post cycle drugs?

>>593412

>What is non kinetic stretching?

It's when you stretch without swinging your limbs. Kinetic stretching bears the risk of you swinging further than your body can tolerate, resulting in injury. By stretching slowly and without any external help (such as keeping a limb stable with the help of a wall, chair, etc.), at least in those cases it makes sense, you avoid that risk.

>Why split it up into two posts?

Hit the letter limit.

>>593458

So, static stretching? I've usually heard "kinetic" stretching called dynamic stretching.

>Hit the letter limit.

Didn't know there was one.

Any tips for increasing bench press? I'm struggling with getting any higher than 155 lbs

>>593775

Do more bench press and eat more food.

How often are you benching a week?

What kind of rep/set scheme are you doing?

https://www.artofmanliness.com/articles/odd-exercises-for-physical-vigor-an-oldtime-strongmans-15-minute-morning-routine/

Could you realistically achieve this purely through bodyweight exercises? Is it possible if you aren't a manlet?

Why do modern special operations soldiers look more muscular than their WWII counterparts? Particularly the British SAS.

Im a girl but I struggle to bench 120lbs. So I given up.

>>593976

I do regular bench once a week and incline bench once a week. 6x5 for the bench and 5x10 for incline. I guess I managed to break the stasis, cause I can do a couple pounds over my bodyweight now, which is 185

HEMAfag here, I do a workout with a shovel handle that I made into a training weapon along with interval calisthenics. The "hurt stick" as I call it has carriage bolts drilled into it kind of like a kanabo and a handle wrapped in 550 cord. Weighs in around 8-10 lbs. I'll start with a run, not terribly long (I hate running) but just enough to make my lungs hurt. Then I'll do timed intervals of pushups, situps, and squats. Moving forward I may add pullups and other exercises. After those I'll grab the hurt stick and do timed intervals of oberhaus, unterhaus, and zwerkhaus, which really get the burn going in the arms and uses muscle groups that people don't normally exercise. For the legs I do iron mikes while holding my weapon. Been having to work a ton of hours lately so I've been blowing off the routine lately but I want to get back into it, lots of fun swinging around a club. If I can get smooth and fast with this a steel feder will feel like nothing.

>>605430

You don't need half of those if you're a noob starting out, you don't want to discourage yourself from exercise. As long as its balanced there's no problem.

>>605430

Too many exercises, just focus on 3 or four compound movements.

>>605449

>i'm a girl

Just get a boyfriend to do all your combat-related stuff for you

>>605511

>>605536

Alright, that's what I was thinking. So more like something in >>589542?

>>605562

>Trusting your bf

No thanks, im not letting anyone in my bunker when SHTF.

Strength, agility, endurance, speed, coordination. Optimize.

>>605562

Girl (♂)?

>>605566

Yep. When you start branching out into more specific exercises, prefer free weights. Machines sometimes force you into weird positions. Also add ab work at first and then add ab resistance work. It'll help you tolerate strikes to your stomach.

>>605567

>not keeping a supply of emergency paramours in your bunker

>>605604

I was planning on luring any survivors into my bunker before putting them into my gas chamber, moving them into the torture room. Then castrating them infront of their wives and daughters before I rape em, kill em, skin em, and eat em.

>>605758

fag detected

>>605763

If the frog flag didn't tip you off you're out of practice.

>>605450

So you bench twice a week? How long have you been on this routine?

>>605492

Perhaps you should use a sword or whatever would be more similar to what you'd use in a match to further specify your training.

>>605763

>says the korean

>>605577 (nice)

>>605830

Since about May

>>605855

Oh, well that's not very long. You should be fine.

>>607471

Meant to post a 6 instead of a 5.

>>605784

>He doesnt use a vpn

Wow rude.

Considering the im gonna get hit by a CAT 5 hurricane by the middle of this week its pointless anyways. How would you make a bunker flood proof anyways? Most mil sold bunkers always have water damage.

What do you guys recommend for running-type training? Is elliptical gonna be significantly worse than treadmill? Should I do short sprint type things or longer running? How do I determine what speed to go for in general?

>>607492

>Considering the im gonna get hit by a CAT 5 hurricane by the middle of this week its pointless anyways. How would you make a bunker flood proof anyways? Most mil sold bunkers always have water damage.

They're stripped before sale, so all essential systems are removed, meaning systems like sump pumps and other water ingress medication systems.

>>605450

Depending on how far into this you are you will start to experience decreasing gains for additional labor. That being said, I'd suggest a more rigorous workout. I do a two day split, where I'm benching at least twice if not three times a week. There's bleedover on the routine of muscle groups but generally speaking you should probably be hitting it a little harder, a little more fequently. I don't know what your end goal is exactly, but that's been my experience with it, especially to break out of a plateu.

I use Arnold Schwarzenegger's encyclopedia on bodybuilding for building workouts(working off of his contained within) and have found it to be a good resource, if you are looking to learn.

That all said, if you are a young man and only started lifting in May, this might just all be the product of overanalysis. Just try to bench more frequently and go a little heavier each time(between an additional five to ten pounds each time

or so, i.e. instead of 155, 160, then 165, then 170, doing it for as many reps as is safe for you) until you feel more comfortable. I got caught in a similar rut recently and broke out by just forcing myself to climb weight.

Also splitting bench with incline bench strikes me as odd. You should do both, on the same day, sequentially. At least that's what I do.

Anyway my 2 cents strelok.

>>608186

Running is shit, and technically you don't NEED anything. Squats are a great exercise and arguable more practical and healthy than running like a retard.

>>608517

Squat is a knee-dominant exercise. That means it should be balanced by a hip-dominant exercises like deadlift. If you wanna leave only one main exercise do snatch deadlift then.

Overall, plenty of anons ITT ignore balance.

>>608858

> they start squatting from point A to point B rather than running instead.

If they could squatwalk for miles they'd truly be the most fearsome military on earth

>>608858

I never said cardio was dumb, just that running is shit, some form of HIIT would be better for cardio, strong legs to carry all your gear and the ability to move at full speed for short periods of time.

> feel free to tell every branch of the military why their training regimen is retarded

>implying the military does anything right

back to cuckchan with your shit memes son

>>608858

You can do squats and cardio. Comes in handy if you have to shit in the woods.

>>589178

Do you have any link to this in english? I only find it in german.

>>612034

Not him, but I think this is the one you are looking for.

https://archive.org/details/61420950R.nlm.nih.gov/page/n3

>>612047

That is it. Sadly its lacking the recommended books section, but still the huge amount of trainings advise in it make it basically the /fit/ bible of 19th century Germany.

>>612056

I wanted a book before the invention of machines for bodybuilding.

I have read Convict Conditionning, and I'm now highly against machines. The most important point he makes is that you should train natural, integrated movement of you body, so a group of muscles in a specific movement, and not just one muscle per one muscle, trained individually.

I was seriously mocking gymnastics before, but I'm more and more interested in it now.

That's crazy how we have to work hard, to do what "primitive people" seem to be able to do forever.

>>612083

You can make large strength gains using barbell movements.

>>605758

Tranny.

>>607471

>Anything I'm doing wrong?

running

>>588574

>many people's legs are strong enough to do many, many BW squats.

Do 1-legged BW squats then

>>631178

Most people aren't strong enough to do them.