One lesson from this health crisis is that we, collectively and individually, can't always rely on others for everything. At the end of the day a man must be responsible for himself.
Every man intuitively feels a drive to secure resources and safety for himself, whether it's by getting a gun or planting seeds or even panic buying toilet paper. Taking responsibility for ones self means many things - hard work, financial security, physical safety, a strong mind and a strong body.
So - are you strong, user?
Strength is the ability to produce force against an external resistance. To gain strength requires Training, or specific exercise which improves over time. A man who can push 200lbs is stronger than the man who can only push 100 lbs and as a result will have bigger muscles. Muscle and size is a side effect of strength. The most efficient and effective approaches include the following:
1) Barbell. Buy one and a power rack + olympic weights or join a gym that has them. Don't waste your time with machine and dumbell work.
2) Compound > Isolation. You want full body movements that move more weight through larger ranges of motion.
3) Progressive overload. Start with low weight and next time add 5lbs. Add 5lbs the time after that. If you do this 3x a week you will go from squatting an empty bar to hundreds of pounds in a few months.
4) Recovery. 8+ hours of sleep each night and eating lots of calories and lots of protein will fuel your body in growing muscle.
Workout MWF, or any 3 days you want with 1 day of rest in between and 2 days rest at the end. You have 2 workouts, A and B.
Workout A-
Lowbar Squat 3x5
Bench Press 3x5
Barbell Row or power clean 3x5
Workout B
Lowbar squat 3x5
Overhead press 3x5
Deadlift 1x5
So your schedule looks like AxBxAxx week 1, BxAxBxx week 2 etc.
