According to the FAQ page they do offer international shipping.
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Thanks for confirming!
I will go ahead and get this one, I guess:
Thanks guys!Oooo I’m jealous, I bought them before they got the camo ones, which look pretty fucking awesome.
By the way, my recommendation is buying a pair of gloves with them too. Resistance bands can really do a number on your skin. I tried using cheaper alternatives but I’d have to double-glove and as the weights got higher, the grip was shittier. Their gloves are really designed specifically for resistance bands, with padding in places that you don’t normally find on workout gloves.
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Have been doing this program for 2 weeks as of yet and I am very surprised and honestly like it much. Even more than FST-7 which I was doing before for about two months.
This one is only 4 times a week and it seems that you have fewer sets on every muscle part but it is quite opposite and I feel that every muscle part is growing and also seeing it in the mirror.
I add also two times a week neck and traps because those parts are usually neglected and based on my research they are quite crucial
for you to be seen as a well made masculine figure.
So far I add around 1kg weight to my body. Like from 72kg to 73.2kg.
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Jeff Nippard’s arguably the best fitness Youtuber out there. Good to hear that his workout program echoes just as much.
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Okay gym bros, I’m totally new to the gym and have been only utilizing my membership for using the treadmill so far. What do you guys recommend I do? What resources do I use? My goal is to gain muscle and I’m skinny fat at the moment. 63kg, 176cm.
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For a beginner, there are three compound exercises that cover the whole body:
- pull-ups
- dips
- squats
You could literally just start from there. Seriously.
the trick is this. you start out doing the pull-ups normally. with your body hanging down. As you get stronger and stronger, you gradually lean your body back at an angle further and further. This engages more and more of muscles along the front of your body. As well as the delts and traps.
You get closer to this:
Same thing with the dips. You start out doing regular dips. Then as your strength increases, you lean your body forward more and more so that your core muscles are supporting you in a pronated, Superman-like posture. This hits the entire back of your body.
You get closer to this:
That’s kind of ridiculous. And it’s backwards. But that’s the closest picture I can find. Anyway, you just do regular dips, but then you gradually allow your body to lean forward more and use your core and other muscles to hold you in that pronated extended position. (Not as extreme as that photo.). Those two exercises will hit everything on the front and back of upper body.
And squats are just squats. No need for anything special there.
From time to time, you can switch it up, but no need to get obsessive about it.
I actually did this. It built the foundation. Later, I switched to the different free weight exercises. I was skinny and wanted to try putting on mass. And I ended up adding about 17 or 18 pounds of muscle. It wasn’t necessary. You just have to do the right exercises to hypertrophy and eat a lot. But, I don’t recommend aggressively packing on muscle mass. It’s easy to get carried away and to get unhealthy with it.
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Wow, that’s really interesting! This sounds super simple to do. I’ll definitely look into implementing this. Thanks @Malkuth 
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My approach is a little bit different than others. I am a fan of resistance bands. You can buy a set of 5 for about 20-40 (USD or EUR) plus a door anchor for cable simulation. For me, the advantage against free weights is that you have constant pressure on working muscle.
You can split your whole body into two days. I personally prefer to have 10-20 reps with 4-8 sets on a muscle group.
Another thing is your diet. You gotta try to have a decent protein source with every meal. Eggs, fish, meat, protein powder (Whey is superior against plant based dude to its higher amount of Leucine. This amino is crucial for muscle building).
From supplements, I am using Ashwagandha, Rhodiola Rosea, Boron, and HMB for better recovery.
Ashwagandha is great for lowering your cortisol level because of this
(Human research has shown the administration of cortisol into the circulation at rest will result in reduced blood testosterone levels.)
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Malkuth, as always, has provided great advice. Squats, dips and pull-ups are great to start with. Squat, bench press and deadlift are usually the 3 recommended in beginner workout routines because dips and pull-ups can be very difficult for a beginner. I personally was unable to do dips and pull-ups, so I resorted to a dumbbell bench press and deadlift instead.
There are 2 key things that you mention in your post that I want to highlight.
How many good-form push-ups can you do in a row? When I started my fitness journey, I was 178cm and 87 kgs of fat with zero muscle mass. I wasn’t able to do a single push-up. I eventually lost 12 kgs in 3 months, and by the time I walked into a Muay Thai gym for the first time, I was able to complete 5 clean form push-ups.
If you’re as bad as I was, starting with bodyweight exercises (and namely the standard and diamond push-up variations) is a good place to start. I started with bodyweight exercises and resistance bands for 3 months, before I gained enough confidence to show up to a real gym.
If you’re better than that, the go-to starter programs all feature squat, deadlift and bench press as the places to start.
If you want to commit to a well-rounded beginner program, this program was what I started with when I signed up at a weight-lifting gym 5 months ago. If you’re a nerd that consumes a lot of fitness content (like me), that’s where I’d start before expanding.
Now, for the second EXTREMELY IMPORTANT point I’d like to address that you CANNOT OVERLOOK.
If your goal is to gain muscle at the point you are at, you need to eat. No other way around it, you have to eat. You will be uncomfortable. It won’t be fun. You’ll see those precious ab lines that you’ve been clinging onto fade away. You’ll feel like you’re getting fat.
Ignore all of that. The fitness industry is fucking toxic. 95% of fitness influencers are liars, scammers and charlatans. You need to eat, and a lot of it; it is the single most anabolic thing you can do for yourself.
I am stressing this fact because of 2 things you said, that set off all of my alarm bells.
The only logical reason I would see a man in their 20s with no muscle mass running on the treadmill is because they want their abs to show. This nicely segways into my next point:
No, you’re not. You think you are because of all of these POS fitness douchebags all over social media.
Not only are you not fat, you’re freaking skinny. You look soft because you have no muscle mass. Your abs aren’t defined because you again, have no muscle mass on your abdomen.
You need to bulk to get abs, because you’re skinny fat. I know this because I’m in the same boat as you, I was 178 and 62 kgs at my lowest.
These dietary changes have significantly boosted my gains over the last month, and all it took was to stop being obsessive about ab definition and focus on gaining weight. Gain weight, and everything else will come.
I’m not saying that cardio is bad, because it isn’t; cardio is crucial. But what is also crucial is a diet that matches your goals, and if your goal is to gain muscle mass then you need to eat more.
Here’s a relatively small Youtube channel that really opened my eyes completely, I suggest checking out his videos (not just this one):
I sent this channel over to @Invictus awhile ago and as someone who is significantly more experienced than I in weight-lifting, even he was able to extract a lot of value from this channel. I’ve @'ed him in the event that he has the time/energy to lend some advice to you as well.
Like I said earlier, we’re in the same boat. If I can make the changes and experience progress, you definitely can. Best of luck to you, I hope this was valuable.
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Sweet, that’s another way of doing things. So I’m not sure how that works, there are specific exercises that only use resistance bands? All I know is that resistance bands helps with doing bodyweight workouts if you can’t do them without assistance. I honestly didn’t know there were exercises that only involved resistance bands that could help with my goals.
Budget is tight now so I’m sticking with a bunch of eggs for now but this all sounds great. My stomach doesn’t go well with whey protein concentrate, I’m guessing I’ll have to go for another type or brand 
Heard of Ashwagandha, never heard of the rest. I’ll note all of these down for future intake 
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In regard to this, I can give you these two links.
Res.bands exercises in a nutshell
And playlist of exercises in more detail
More to diet, if you are tight on budget you can buy cheap tuna cans and of course, chicken. Do not forget veggies and some fruits, and also would be fine to have a slight caloric surplus.
Protein powder is not necessary if you have enough protein from food.
Good sleep is also important.
and this is the door anchor btw.
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And just an example of a set of bands.
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Maybe some food for thought.
How Effective are Resistance-Band Workouts?
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Just went for a test just now. If it’s good-form I couldn’t even get one in. My plan was to work on bodyweight exercises first, then go for the gym equipment later on. I’m not sure if it’s possible to play around with the big three if I can’t even do one push-up yet
Interesting, never seen this before. I’m not sure what’s the principle behind this yet but I’ll research this a bit more later on.
Half-right! There are a few reasons. The idea was that I have a much larger mental resistance to going to the gym for weightlifting reasons compared to going there for a run. So I would build-up the habit of going to gym for a run and eventually it would be more natural to go there when I eventually want to lift weights.
I also feel out of shape cardio-wise, which is what I wanted to focus on first and ensure it’s a habit before working on any muscle-building program. Oh and definitely working on getting abs but I wasn’t thinking running was going to really help with that.
Damn yeah 100%. Honestly I was hesitant of going on a bulk but I saw a video of this guy you showed me and he said a bulk would likely take at least a year, probably 1.5 years I was surprised. I always thought it’s a cycle of bulking for a few months and cutting for a few months, rinse and repeat. Also a fear of bulking making me look fat and unattractive.
Enjoying the videos so far, lots of value I’m getting from him. Any other people you’d recommend?
Thanks I appreciate this! I was kinda hesitant in @ him since he seems really busy recently.
This has been incredibly useful info, thank you 
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One more thing.
Take thorough body measurements before you get started. It will be a major boost to your motivation as you start to make gains. There are lots of major improvements that don’t really show up in the mirror or on the scale until they pass a particular threshold. People give up when they’re doing well because having too little accurate data leads them to mistakenly believe that they’re making no progress.
So, one of these is pretty useful:
But a lot of gyms now have Inline Body Composition Analyzers. This makes it much easier to get all of the info in the bottom half of the sheet. (Though some of them are stingy about how often you can use the machine. 
) Then you can just use measuring tape to get the tape measurements at the top of the sheet.
And even those measurements are not everything. Most importantly, also pay attention to your functional gains and to how you feel. Over time, you should notice that it’s getting easier to move around and to do things throughout the day. (That’s another great benefit of running; even though it slows down mass gains.)
Last time I really went hard, I was focused on mass gains. This was probably 2010 to 2013. It worked. As I mentioned, I gained a LOT of mass. But it was not healthy. I was happy though. I needed to have that confidence that I was capable of making significant changes just through my own will and effort. My weight went from around 150 to 180. And my bench at the time went from 160 to 265. Yippee. I enjoyed it and it was validating.
But now, I wouldn’t do it that way. Now that I know I can do that, I would rather focus on functional strength. 60% calisthenics, 40% free weight. I don’t want to be as BIG as I could possibly be. I want to be as effective and as healthy as I can possibly be. Either way, none of that is at the top of the list right now. I’m glad that I’m getting into the gym at all! haha.
Anyway, knock it out, bruh.
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Like @Deadpool said, resistance bands are a nice transition between the two in my opinion. I used resistance bands extensively and gained a decent amount of strength in a short period of time. A lot of people don’t realize that the vast majority of exercises you can do at a gym with dumbbells or cable machines can be done with resistance bands and a door anchor. James Grage and Undersun Fitness is where I started personally, and I highly recommend their products.
Fair enough! It was an assumption after all.
Yup. I’ve decided to commit to a 2-year bulk, so I’ll be 30 by the time I have an excuse to cut. Sheesh I’m getting old 
Hard to say. I recommend REVIVAL Fitness 'cause it’s easy to understand, palatable, entertaining and you can get a lot of success in the gym just from his videos alone.
I personally am the type who likes to source from a wide variety of creators, because I like taking a critical approach towards everything I do. Here’s a list of some creators I check out regularly for new exercises/variations, science-based info, form tips, suggestions:
Natural Hypertrophy
Jeff Nippard
Eugene Teo
Alex Leonidas (aka Alpha Destiny)
mountaindog (John Meadows, RIP)
I do want to stress that I don’t agree completely with everything said, and many of these creators disagree with one another on various topics. I just prefer the more holistic approach but disregard this if you tend to get overwhelmed with different ideas & opinions.
Glad to help.
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