Lifting weights is not complicated and not rocket science. The only people who move to make it complicated are the people trying to sell you something.
All you need are basic moves such as horizontal/vertical presses, hip hinges, horizontal/vertical pulls, squats, and carries.
Science based lifting is a piece of garbage scam. What the heck does science based lifting even mean? Snake oil salesman such as Nippard, Isratel, and Athleanx are lowlife vultures who love to pray on people with science based lifting. They use clickbait, mis interpret studies purposely to fit whatever course they’re trying to sell, and promote overly complicated exercises disguised as the best and most logical science based lifts. Their fucking tier lists should burn in Hades. And you see people in the gym, who have looked the same for years, performing all these worthless exercise variations from the videos: Such as the sideways reverse pec deck, lying face down on the floor 1 arm pull downs, or the lying bicep curls with 15 lb dumbbells.
If you’re fat, eat less! Yes, you will be hungry! No you can’t get lean and not ever be hungry. Walk more. If you’re out of breath walking up stairs, figure it out. You probably need to walk more. If you go many hours without eating, or even a day, guess what? You won’t collapse from hunger. Your body won’t break down. Stop eating gummy bears at the gym. If you just did an hour of biceps and triceps and sat down the majority of the workout, do you honestly think you burned a ton of calories? Do you really need a recovery shake?
Get stronger on basic lifts that you enjoy doing. Get stronger consistently over many years. Eat well for years. Be consistent with your nutrition. Take some walks each week. If you can’t lose weight, be honest with yourself. No one is forcing you to eat the way you do. No one is forcing you to eat donuts and pizza every day. If you are happy with how you look and your health is fine, then yes you can enjoy donuts and pizza. But if you’re obese and in poor health, eat less donuts and pizza. Enough with sugar free ketchup. Do you really want to spend your life creating low calorie high protein recipes just so you can eat pizza and cookies each day? Do you really need to spend $100.00 dollars for a digital cookbook that shows you how to make high protein pancakes?
Stop cooking with oil! Stop snacking! Sleep more! You need to eat less if you can’t lose weight. You need to lift heavier if you can’t gain muscle. No you shouldn’t foam roll and stretch with bands in a corner for an hour. No you shouldn’t lie on the floor in the middle of the gym doing 9090 stretches and blowing a balloon to master diaphragm breathing. It’s your choice if you want to take steroids. Maybe you’ll respond well and won’t have side effects. Maybe you will.
Everyone is different. There is no gym police task force. If you want to squat deep…then do so. If you like doing machines…Fine. If you are in pain after doing a certain exercise, it’s not the exercise’s fault.
Eat better, move more, and train better to make progress. That’s it.
