4 Years Weightlifting Progress
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- Опубліковано 30 вер 2024
- Twitter thread with detail on my diet: / 1426202312633106438
Discord server with a lot of RS gymgoers: / discord
Program I started with: i.imgur.com/SK...
nSuns: / nsuns
gainit subreddit: / gainit
►Twitter: / autumnelegyrs
►Twitch: / autumnelegy
When the mmo players start to realize they can grind irl...
Exactly. Me as a nolifer before lifting: "There's no way that I could look good. LOOK AT ME!"
* Picks up weights and gets jacked af over the years *
"I guess I was born for this with my type of mindset."
This dude maxed strength in real life!
Hardly. Bros like lvl 65
Ah an actual natural body transformation, and a good one too. Huge gz and nice.
Glad to see you’re doing well. I always watched you and Alkan way back and wondered what happened to you as I don’t really use anything other than UA-cam. Huge glow up for sure!
GAINS TO THE MAINS
Oh wow it’s zulu
Great to see alot of osrs players take the ironpill. Zyzz would be proud
drained asf comment
@@1Vannen post fizeek
I'm signing up for the gym finally again after over a year (I actually ended my membership a few weeks before COVID shut everything down, good timing). Seeing this definitely gives me motivation and comfort in going back.
It was really interesting to hear your experience with gaining and losing weight, too! That's definitely the hardest part for me (I've never gotten to the point of cutting, I've only ever bulked but have always wondered if cutting would be easy given that I hate eating so much anyway).
do you watch kneesovertoes guy?
you can get other gains which are important, well for your knees! among other things.
congratz on the transformation. the hardest part is consistency.
eating well all the time and working out all the time.
Very aesthetic and lean, would definitely get you some eyeballs at the beach. And this is also a very realistic and doable transformation for 3-4 years for most people.
Strength lvl?
Thanks for this, you look damn handsome.
daddy
The skinny nerd to jacked nerd pipeline
You are awesome
Hi Aubs,
Hope you don't mind reading a bit of a wall of text.
I've been casually going to the gym on and off for a couple of years, and understand reps, sets, muscle groups & nutrition. at a basic level; but I don't really make much progress.
I'm starting at a very different body makeup and relationship with food than you were, so I'm mostly going to the gym to lose weight and become generally more fit. But a weight-based approach really appeals to me.
One thing that's always really intimidated me about free weights is not really understanding how to build good form habits & not having someone to spot. I don't want to hurt myself and I understand it's easy to do so if you have poor habits.
Did you have someone that you went to the gym with regularly when you started? Did you practice form before starting to lift serious weight? How would I know what weight to start at?
Always lovely to hear updates about your life, hope you're keeping well in general :~)
Hey Zoyd, nice to hear from you :) These are good questions and good things to be thinking about before jumping into exercises with free weights.
I had a friend in high school who got me into the gym with him a couple times and helped me learn the big lifts. I did that for a few months but didn't see much progress because I wasn't eating enough and then didn't return to it for 2-3 years (2017, when I got into it for real). I had a little bit of exposure to proper form from that, but I didn't have anyone more experienced to work out with when I got back into it.
My approach was just to do thorough research on the exercises my program called for. For any exercise I didn't recognize, I would look it up on UA-cam and watch a few videos to get an idea for it. I also started everything with very low weight and tried to focus on learning the form properly before going heavier. Try to find a weight you can do 10-20 reps on to start off with. Keep an eye on your form and compare it to videos you find. You can record some video of yourself or do exercises in front of the mirror when possible. Once you feel confident in the form then there should be no risk on going heavier.
As far as having a spotter, the only exercise that is actually dangerous without a spotter is bench. With squat you can set up pins just below your lower ROM so that if you can't get the weight back up, you can lean back and let it fall on the pins. With deadlift, you can just drop it. Most bench stations don't have any sort of safety pins you can set, so the best you can do is to get the bar onto a lower rung (if it exists) if you can't get it to the higher rung. I usually don't use clips when I'm benching so that if I needed to I could tilt the bar sideways to dump off the plates, but I've also never completely failed a bench rep like this before. I just don't go for reps that I don't feel confident on (and occasionally I have had people spot me).
I also think that the scare around bad form is a bit overblown. You certainly do want to be using good form, but the risk of injury is still pretty low when you're just starting off and won't be able to move a lot of weight anyways. It's better to just get into the gym and start training than to let the fear paralyze you. I remember Alan Thrall talking about this in one of his videos: ua-cam.com/video/8lYhvMmM7FQ/v-deo.html. He references another one of his videos in this one that is also relevant to this question.
I'd recommend Alan's channel for lots of good info as well as Jeff Nippard. They're my faves in the fitness YT community.
Hope this helps and good luck with your fitness journey!
@@AutumnElegy Cheers pal, much more in depth reply than I expected :D
You can't expect to have good form right off the bat, it takes practise. Also you wont get hurt from bad form as long as the weight is manageable. Once you develop decent form, don't sacrifice it for weight unless you can control it.
You know your form is getting better when a lift feels good/easy/smooth. A good idea is to record yourself, and try to analyse how your own form is.
Watch some of these videos to learn more about what your focus points and corrections should be. ua-cam.com/video/_KUJsvewBFU/v-deo.html
if you are completely stuck on the bench press and have shouted for help and basically tried everything, as the last case scenario (this might hurt a little) bring it down to your chest and roll it across your body tensing absolutely everything whilst lifting as much pressure as you possibly can. This is obviously not recommended AT ALL but its better than being completely crushed
Chad
Looking good king! That clicking finger is a lethal weapon.
Coming from other side of the force, starting heavy going down, I can say that most tips in the video work both ways. I can’t speak for everyone but in most cases a lot of reps over 1reps is what helps me feel new muscle tone, increase metabolism, etc. it’s always nice to not overthink. just remember less calories less weight more calories more weight but depriving yourself will cause your body to work with less and not actually improve, the balance for bigger folks is giving yourself just enough food to energize a sustainable workout routine
Impressive! I’d like to get in better shape but have never been to a gym and would have no idea what to do :/
That's okay, everyone has to start somewhere. Just do some research on UA-cam, reddit, etc.
Learn the basics, how to brace core, pushups/dips, bodyweight rows, squats/bulgarian split squats, one legged deadlifts. You can build your base physique with bodyweight at home if you have a broomstick and some creativity.
@@jakobalgeblad6732 You can actually build far more than just a base physique at home with no special equipment at all. Callisthenics makes that possible. There are so many variations of basic body weight exercises that you'll never run out.
@@DirtyPoul Yeah, very true.
Bodyweight is the way to go when you want to learn the fundementals imo.
But most people will sooner or later want to get into dumbell and barbell-training aswell.
@@jakobalgeblad6732 The only limits with bodyweight exercises, as I see it, are deadlifts and heavy squats. You can do pistol squat and shrimp squad, but after that, you can't really go heavier with squats. And for deadlifts, I really have no idea what you should do. I guess if you have a training partner, you could deadlift him, but that's such an awkward lift. It is fun to do, but it's not good training.
You're so small after 4 years bro... Are you sure you're eating right? I did that after a year of noobgains no hating. Looks good tho
goddamn!!!!! you look great
From skiller to pker irl lmao, what a natural transformation! Well done
King
Great progress man 💪
200m strength IRL? jokes aside, ur lookin great bro
awesome progress man
I've been watching your videos since your Maxed Completionist series, and you truly are a master at your craft. It's extremely inspiring seeing you getting all these major achievements in your own life, you made me start going to the gym again, and I feel fantastic. So thank you, for helping me find the motivation and courage to be better than I was before. You're the best.
Nice. I did something like this for 2 years. I went from 135-170/175ish. I used the program called, "stop being a lazy bstard and go to the gym/eat healthy." It worked great. Then my GF cheated on me and I stopped going for a little over 1yr now and I dropped to 145 and I'm at 152 atm. All it takes is self control with eating and time in your day to go to the gym. Time is what I don't have atm or else I'd go back. Hopefully sometime soon though. I never was as cut as you though. I was so determined to gain muscle/weight and boost from being 135 that all I did was bulk/gain muscle and it was still really nice since I didn't really have any/much fat to begin with. Didn't even follow any guides.. Made my own crap up and worked fine. I taught my ex my routines and she would come with me. It was fun while it lasted. My arms were never as thick as yours though, that's nuts... Either that or it's the picture angles.
Kinda late to mention this, but you’re doing it the completel opposite. You’re supposed to hit the gym even harder when something like that happens. Wish you well though bro hope you’re doing okay. There’s more fish in the sea believe me
Fuaaark!
How much do you bench?
About 50 litres
Looking shredded man
Hahahaha wtf bro you have sick insertions, good stuff
what's most impressive is your mental. i imagine you're pretty strict with your calorie intake. keep it up
God damn bro, great work ! Thanks for sharing :)
That's so awesome dude, you remind me of myself in high school lol. Lifting weights has definitely changed my life for the better, glad it worked for you as well! Great update.
nice gains man! i started lifting a year ago, and while i’m happy with my journey so far, seeing progress from people like you and others in the communities i’m in keeps me motivated and excited for the future. Stay strong 💪
It's wild how different our bodies are! I have been training in the gym 3-6 times a week every week for over 20 months now. I started as "skinnyfat" so overweight by around 25 pounds but very weak. I have gained a lot of strength in this time but my body has not progressed aesthetically like yours. I'm at the same weight as when I started (205 lbs at 6'2 height) and I do look a lot more fit but my core looks like an avocado with my shirt off. However I can deadlift 365 lbs for 2-3 reps most days, bench 205 for 2-3 reps most days, and squat 315 for 2-3 reps when I'm not fatigued. I know my height and weight make that easier and I'm not saying your lifts aren't impressive. This video kind of showed me that my body lends itself to gaining strength and struggles to get lean. It's a slow metabolism thing probably. Even when I weighed close to 140 in high school I carried fat on my gut.
Sounds to me like you want aestethics but you are training like a powerlifter? If you want to grow, youre going to get faster muscle growth training like a bodybuilder with lighter weight more reps and isolation exercises.
Ive been training for almost 5 years and my first 3 years went really slow because i kept training for pure strength 1-5 reps thinking that would get me jacked. Switching things around and doing higher reps is what made a big difference for me.
Look into hypertrophy vs strength training here on youtube.
You dont have to bulk and cut, especially not that agressivly.
And bro I have to say your body fat% estimates are way off, add another 5%
Great progress overall tho
What routine did you follow
Bruh that thumbnail lmao!!!
do steroids, your wasting yout itme
Nice job bro
Man literally become Henry Cavill
i lol when you said veg-ables
Lmao nice choice of emoji
nice
Hey just came about this video, sad to hear you were raised in a vegetarian household, that is very malnourishing man, its a sad delusion. i scrolled through your twitter posts on your diet and realised you were using really really low quality animal products/inorganic plant products.
I played RS for a while shoveling garbage into myself but then came across kids ranq (Sv3rige) which then lead me to Frank tufano who i thank for what i know now, bringing to light Sun exposure, micronutrients and poison sprayed on food/animal feed etc. Check them out if you're open to learning a bit more on food quality instead of just gaining mass :).
Excellent job, brotha
Super random, havent played osrs in about 2 years. But had one of those feeling that just appear. Brother got back into it. I saw a video by AFriend than thought damn wondering if Autumn Elegy is back at it. I am the same way weightlifting grind and meal prep. Progress is insane. Its your channel, why not move on from OSRS and talk about this.
good stuff bro, insane cut and physique is on point
you look great my friend
Great job man. How much do you curl?
I usually do 25lb dumbbells or 55lb mini barbell. I also use preacher curl machines which seem to vary a lot. Pre-cut I was starting to use 30lb dumbbells, might be back there soon.
Euphoric
welcome back
You look to me at least great around the 145-155 weight range. 5'9 guys getting bulky is weird ngl
Who knew this is what 200m RCing xp gets you, looking good dude am keen for more f2p UIM
Very cool man. However your voice sounds different. What's up with that?
You don't need protein bro
str lvl?
First ^.^
i think i subbed like 7 years ago , i knew this guy would be jacked one day same with alkan
I’d love to know how you cut! I have a difficult time figuring out exactly what to eat
start with the easier stuff, take out carbs and caffeine, i had lost 11lbs by just cutting off pop. Then try and make sure you discipline yourself to eating all 3 meals a day, portion control and very light snacking
@@noobadvice1314 Hi man i've just started my first cut. How should it affect performance in the gym i feel like i just cant lift quite as much is that normal? I worry that i'm losing my gainz! Also, do you mean take out all carbs? wont that really affect your energy lvls?
@@Alex-cs1vq Well I don’t cut too often, I’m 210lbs and I don’t really plan on losing any weight currently . But typically that is normal from what I’ve heard to feel slightly weaker at first, I don’t know when you started cutting but it’s a big shock to your body’s system initially because it’s not getting that daily intake that it’s use to. Generally the more carbs you can cut out is better, like autumn said it’s not something your body needs over things like fat and protein. So cutting out bread, cookies, chips, or things with high sodium as well. But my personal advice is don’t torture your self to avoid a little amount of carbs, otherwise you won’t enjoy the process, and that’s not gonna help your mental health if you hate the process
Don’t do what Noob Advice suggested & take out carbs and soda. Firstly you have to understand what you eat is up to ultimately yourself & how much dedication you want to put in.
Do some basic research for yourself, eat 0.75g of Protein & 0.75g carbs per lb of body weight you have. This will differ for most but this is a great start to trial & error, just to keep low fat, If you want soda drink diet or zero ideally. Try not to consume liquid calories, and make sure you stay hydrated. Key is to stay in a caloric deficit so you can begin by saying eating 2k calories for a week, track your weight before & after and altar as then. Hope this helps but again do more intensive research
@@MetallicaOne0wns everyone’s body type is going to be different but generally from the stand point of someone who was cutting, and in a normal routine of bulking and in regular workout routines I do believe cutting carbs and pop would be a good place to start, then go into the more tedious tasks of counting Calories and lean protein intake. I’m not sure what part you’re saying he should ignore from my advice though
Hey dude, you mentioned you grew up in a vegetarian household. Were you vegetarian? Did you stay vegetarian?
Yeah, I stayed vegetarian until I was 16. I didn't really like meat that I had tried since I never developed taste for it as a kid, but I started working in a restaurant at that age and they made good wings, burgers, steaks etc. that made me realize meat can be good lol
Small bulge?
you need to start playing your main again and get over the devalument of the game. huge fan. grats on the bulks
Fuarkk
Ripped nerds
Salty
I just came here to watch willow tree choppin'.
u do barkie rowz?
Any rs updates?
soon!
awesome progress man. love to see people getting in the gym and bettering themselves
Good vid
Hey, man nice video once again! Do you mind doing a video where you tell about your job and graduating? I'm in graduating soon from computer science too and it would be interesting to hear what kind of career path you took etc.
Starting strength linear progression..
Happy to see gains, congrats on the hard work paying off. Could you do a video talking about meals?
Do chicken instead of ground beef bro
Everyone disliking is like 500lbs
Chad af
Lookin like Clark Kent well done.
How many gym EHP though ?
so many better lifting programs out there !
look great tho
Good job man wish I was like you.
Gainz to the mainz! Keep it up man
g i g a c h a d
appreciate the update! great progress man
You're like that meme of the chad at the computer.
Just finished listening to your Sae Bae Cast today, good to hear things are going well. I'm not into fitness myself but it's interesting to hear people talk about it.
also looking good :~)
King 👑
Looking good, king
I wasn't aware you streamed and don't do other media so it's been a while since a video, I'm very surprised to see your video and super happy to see it! Glad your doing well!
I started nsuns after watching your initial video and it got me into working out. Great to see an update from you
Going for 200m strength xp I see. Congrats man
Would love to know what your diet is
I go through it briefly later in the vid :)
What hat is that
Banana hat
How did you gain weight? I've been lifting for about a year- year and a half; finding it difficult to gain any weight. I've got decent muscle for my height, very similar to you with long arms; making benching difficult. My main trouble area is legs, any advice?
literally eat more
Weight gain/loss is just a matter of being in caloric surplus or deficit. If you want to gain weight, you have to be consuming more calories per day than your body is burning. If you want the weight gain to be mostly muscle, you have to be exercising and keeping the caloric surplus to a reasonable amount (usually 300-500 kcal over maintenance is the recommendation).
If your weight has been staying about the same, that means you are eating at maintenance right now. It's hard to build much, if any muscle if you aren't gaining any weight. So the simple answer, as someone else said, is to eat more :) and try to make sure you're getting enough protein as well. 0.8-1g/lb of bodyweight is recommended.
As for legs, make sure you have at least one day where you do squats and one day where you do deadlifts per week. You could do one or both of these twice in the week if you want to put more focus on legs. In my week I do squats once, deadlifts twice (once high weight low reps, the other low weight high reps), and leg press once. I also add leg extensions and leg curls on the machines.
If you're not gaining weight, you're not eating as much as you need to. It's the same story with every hard gainer ever, you think you eat enough but you don't. You have to force yourself to eat sometimes when you don't want to if you truly want to gain size.
@@AutumnElegy thanks for the in depth reply! Yeah it's really challenging to eat more and I know it's easy to say I'm not gaining weight but damn it's so hard.. are there any cheat ways to gain weight? Maybe I should be drinking more protein shakes?
@@CynicalGFX yeah, actually getting in those calories can be tough. I have found that drinking some calories can make it easier. You could add a few glasses of milk a day or go for a smoothie. Smoothies can be a good way to pack in a lot of protein since you can add protein powder, greek yogurt, etc.
Looking like a fitness model now, massive progress, nice aesthetics, keep up the good work, very nice!
Awesome journey! Miss your RS vids, pump some out already.
thanks for the update, great to listen to and see your progression. one question i have related to the mental struggle and how if you don't do it then you notice a negative impact - did you have a specific time of day that you would workout to help discipline yourself to stick to the routine, to avoid not doing it?
I've found it easiest to stay consistent when going in the middle of the day. I'm lucky that I'm able to do that right now. I did go in the morning for a long time and it was fine but I missed days a bit more often.
Congrats on the progress. Definitely a healthier look.