공부하면서 쓰는 잡담 by HwanKook

200403
미적 hwp 를 읽었다. 포인터를 공부했다. 컴퓨터 사이언스와 수학을 중점적으로 공부하기로 마음먹었다. 수학은 교재가 있지만 지금 당장 어떤 책을 봐야할지 고민좀 해봐야한다. 주로 번역서를 통해 공부했는데 앞으로 원서로 공부할테니까 영어공부를 해야한다. sat 수학 영단어를 외우고 있다. 스맛폰에 pdf 를 넣어두고 보려고 생각하고 있다. 물리학은 의문이다. 물리학은 아마 공부할 필요가 없을것 같다. 그 이유를 아직은 잘 모르겠다. 수학이 알고리즘보다 재밌을지는 잘 모르겠지만 장비가 필요없다는건 굉장한 메리트이다. 문제를 일단 외우고 버스에서 푸는게 좋겠다. 버스에서 책을 보고 있으면 자세가 안좋아지니까. 한가지 흥미로운것은 내가 외계인이라는게 확실해졌다는 것이다. 분명 이게 내가 물리학을 공부하지 않앋도 되는 이유라는 직감은 생기는데 더 이상 알수는 없다. 수학과 컴싸가 왜 나에게 필요한지 생각해보다 자야겠다.




Welcome to the Recommended Routine (Updated Dec 2019) by HwanKook

Interactive Version | Android App | iPhone App | Cheat Sheet

This routine is for anyone with the following goals: Strength, Muscle Gain, Fat Loss

Weekly Schedule

3 times a week (eg. Mon / Wed / Fri) with at least 1 rest day in between.

SunMonTueWedThuFriSat
RestWorkoutRestWorkoutRestWorkoutRest
  • You can choose any 3 days / week, as long as there are rest days between the workouts.
  • Do Skill Day instead of rest days if you want to work on calisthenics skills.
  • Don't purposely split the workout into separate days. It's meant to be a full body workout. Learn more.

Equipment needed to start:

  1. Resistance Band for Yuri's Shoulder Band Warmup.
  2. Pull-up bar
  3. Parallel Bars
  4. Low Bar, or Gymnastics Rings, or a Sturdy Table for Rows

Stuck because of equipment?

Looking for something with no equipment? Try the Minimal Routine


Warm-Up (5-10 min)

Dynamic Stretches

RepsExerciseComments
5-10Yuri's Shoulder Band WarmupLess good: Stick dislocates. Can also be done with a t-shirt
5-10Squat Sky ReachesYou can do these assisted.
10+GMB Wrist PrepDo as many reps as you want
30sDeadbugs
10Arch HangsOnly do these after you reach Negative Pullups. Beginner attempts will look more like this
30sSupport HoldOnly do these after you reach Negative Dips.
10Pick one from Easier Squat ProgressionOnly do these after you reach Bulgarian Split Squats.
10Pick one from Easier Hinge ProgressionOnly do these after you reach Banded Nordic Curls.

Strength Work (40-60 minutes)

First Pair: Pullups & Squats

3x5-8 Pull-up Progression + 3x5-8 Squat Progression

ℹ️ Learn How Progressions Work

RepsExercise
5-8Pick one from Pull-up Progression
90sRest
5-8Pick one from Squat Progression
90sRest
5-8Chosen exercise from Pull-up Progression
90sRest
5-8Chosen exercise from Squat Progression
90sRest
5-8Chosen exercise from Pull-up Progression
90sRest
5-8Chosen exercise from Squat Progression
90sRest

Have Barbells & Squat rack? How to use them instead of Squats (Recommended)

Second Pair: Dips & Hinge

3x5-8 Dip Progression + 3x5-8 Hinge Progression

RepsExercise
5-8Pick one from Dip Progression
90sRest
5-8Pick one from Hinge Progression
90sRest
5-8Chosen exercise from Dip Progression
90sRest
5-8Chosen exercise from Hinge Progression
90sRest
5-8Chosen exercise from Dip Progression
90sRest
5-8Chosen exercise from Hinge Progression
90sRest

Have barbells? How to use them instead of Hinge (Recommended)

Third Pair: Rows & Push-ups

3x5-8 Row Progression + 3x5-8 Push-up Progression

RepsExercise
5-8Pick one from Row Progression
90sRest
5-8Pick one from Push-up Progression
90sRest
5-8Chosen exercise from Row Progression
90sRest
5-8Chosen exercise from Push-up Progression
90sRest
5-8Chosen exercise from Row Progression
90sRest
5-8Chosen exercise from Push-up Progression
90sRest

Core Triplet : Anti-Extension, Anti-Rotation, & Extension

3x8-12 Anti-Extension Progression + 3x8-12 Anti-Rotation Progression + 3x8-12 Extension Progression

RepsExercise
8-12Pick one from Anti-Extension Progression
60sRest
8-12Pick one from Anti-Rotation Progression
60sRest
8-12Pick one from Extension Progression
60sRest
8-12Chosen exercise from Anti-Extension Progression
60sRest
8-12Chosen exercise from Anti-Rotation Progression
60sRest
8-12Chosen exercise from Extension Progression
60sRest
8-12Chosen exercise from Anti-Extension Progression
60sRest
8-12Chosen exercise from Anti-Rotation Progression
60sRest
8-12Chosen exercise from Extension Progression
🎉That's it! You're done! It's over! You did it!

Mobile users: If the above links don't work then go to the core exercises page and manually scroll to each section.

Get this routine in an App:

Spreadsheets & Worksheets


Additional Notes

Rest time: If 90 seconds is not enough, you can rest up to 3 minutes if you like.

Tempo: Ideally, all these exercises are to be done in a "10X0" (1,0,X,O) tempo. That means 1 second down, no (0) pause at the bottom, explode up (X) and no pause (0) at the top. When "exploding up", if the actual movement is slow, that's okay, it's the intent that matters.

Overall, if your pull-up max is say 8 reps, then go for one rep short of failure such as 7-7-7 instead of 8-6-5. The key is to not work at failure for the first set or two because it significantly detracts from performance in later sets which reduces your ability to perform good reps and maximize volume to get stronger and bigger muscles. The 90 second pairing is so that there is minimum 3 minutes rest between each set, which is 3 minutes total. This rest time is where there is 99% replenishment of ATP in the muscles, so you are not limited by fatigue in the muscles. Sticking with failure-1 repetitions and 3 total minutes between sets of the same exercise allows you to maximize volume and effort level which is essential for strength and hypertrophy. See here for more discussion.


Learning Concepts

What are Progressions?

A progression is a list of exercises from easier-to-harder which target the same general muscle groups. Instead of adding more weight on each successive workout (like in traditional weightlifiting), you instead add more reps or "level up" the exercise in the progression to make that movement harder.

Perform the hardest exercise in each progression that you can do for 3 sets of 5 to 8 repetitions. Progression exercises are there to help you be able to do exercises you cannot currently do because they are too difficult (for example, if you cannot do a push-up, you will be doing wall push-ups or incline push-ups).

Try to beat your previous numbers every workout. When you hit 3 sets of 8 reps with good form, move to the next exercise in the progression and start the next workout with 3 sets of 5 reps again.

You only perform one of the exercises from each of the listed progressions in each session. Once you move up in the progression, there's no need to keep the easier exercises in your routine (except for using it as a warm-up if you feel like it).

Some of the exercises are static holds, such as the support holds or the "tuck front lever" in the rowing progression. Instead of dynamic reps, one set here consists of simply holding the position statically for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds for all 3 sets.

You'll see there are multiple "progression paths" for the exercises. However, don't overthink this - if you're not sure pick the main progression and do it. If for some reason you can't follow the main progression (lack of specific equipment, for example) then pick one of the alternatives and do it.

What are Pairs?

Pairs are sets of exercises combined together by switching after every set instead of doing 3 sets of 1 exercise, and then 3 sets of another. This saves overall time.

Integrating Barbell Squats and Deadlifts

The basic process works as follows:

  • You replace the squat progression by squats, 3 sets of 5 repetitions.

  • The 1st and 3rd workout of the week, you replace the hinge progression by romanian deadlifts (weighted), 3 set of 8 repetitions.

  • The 2nd workout of the week, you replace the hinge progression by deadlifts, 3 sets of 5 repetitions.

    So every week, you will be squatting thrice, romanian deadlifting twice, and deadlifting once

    Before you do your "work sets" it's a good idea to warm up with less weight for squats and deadlifts: first do a bunch of reps with just the bar, then add weight and do another (slightly smaller) bunch of reps, then add more weight and do another (smaller still) bunch of reps, etc. until you are at the weight you want to be squatting at.

    As for actually selecting a weight: the first time, start with just the bar. Then add weights in increments you feel comfortable with. Try to add some weight every workout at first.


FAQs

I Don't Have This Much Time!

This routine is about an hour long if you don't mess around and do the work. As a general rule, you should try and find this time somewhere. Make it a priority.
However, if it's really not happening, here are the things you can do in order of not-badness (the further down the list, the more "last ditch effort" it becomes):

  • Make triplets rather than pairs, like pull-ups, rest 50s, squats, rest 50s, dips, rest 50s, repeat. (saves ~10 minutes, but not recommended.)
  • Do just the warm-up, and a single triplet (so cut six exercises). (saves ~10 minutes, but really, really not recommended)
  • Don't workout at all (saves anywhere from 20 to 60 minutes, but really, really, really, really, really, really, really, really, really not recommended)

Can I switch the order of the exercises?

Yes, as long as you leave the warm-up in the warm-up, and the strength work in the strength work.

When do I move on to an intermediate routine?

When you start plateauing (not making progress) for long periods of time (weeks) while your diet, nutrition, and stress levels are in check. You can also move on if you exhaust all the progressions. Or whenever you feel like, but that may not be optimal.

As to what intermediate routine you should do, that depends on your goals. If you don't know what those are, you'd better start thinking about it! Bodyweight training is very varied, and this routine will have given you a solid basis for most other things you might want to get into. We recommend you develop your own intermediate routine. A short guide can be found here.

Can I do this every day?

No. If it were more effective that way, we wouldn't have made it a 3x a week routine. For more elaboration, see the FAQ on can I train every day?

How soon will I see results?

In your ability to do the exercises, expect progress to start about 2-3 workouts in. Physique progress, 4-6 weeks for you to notice it yourself, 12+ weeks for someone else to notice it. Provided your diet is in check.

Where's the work for the arms and shoulders?

How are you planning on doing push-ups, rows, dips, and pull-ups without arms? Seriously though, all the exercises in the strength section are compound exercises, meaning they use major muscle groups simultaneously. Most bodyweight exercises are like this (as opposed to isolation exercises). Pushups, dips use the chest and triceps. Pullups and rows use the upper back (lats, etc), biceps and forearms (by gripping). If you want more work for your forearms, check out /r/griptraining.

If you want to know in detail which exercises work which muscles and why they are included, read this thread.

Is it okay if I make XYZ modification to the routine?

You can make whatever changes you like, but if there was something we could change in the routine to improve results right of the bat for everyone, we would have changed that. The routine is set up in the way it is for various reasons that are too complicated to get into here, and very few of the design decisions were arbitrary. If you don't know what you're doing, stick with the routine as written. If you want to learn more about why the routine is set up the way it is, start reading the Basic Programming Principles in our Concept Wednesday series.

See also: Why Beginners shouldn't modify the Recommended Routine and Why switching up your exercises a lot is a bad idea

This felt way too easy! Is something wrong?

Give it some time. Make sure you're doing the hardest progressions you can do for 3 sets of 5 to 8 reps. This can take some figuring out in the beginning, so stick with it for a couple weeks and then reevaluate. Besides, soreness does not necessarily equate to growth.

Which is better, this routine, or the Startbodyweight routine?

The general consensus is that the Startbodyweight routine is a solid routine for all of strength, hypertrophy, and fat loss (provided you eat correctly), so it doesn't really matter, so pick one and get going. Indecision is no use if you're not working out.

Thread 1, thread 2.

Which is better, this routine, or the GymnasticBodies Foundation program?

The GymnasticBodies series have a very different flavour compared to our routines, so this a decision you'll have to make on your own. You can find our review page of the program here (might be a little out of date). Here are some threads about our routine versus Foundation in specific: thread 1, thread 2, and also make sure to give /u/FatManDan's Reasons for Slow Progress on the Foundation Series (part 2) a read.

What about Bar Brothers / BarStarzz / Convict Conditioning / Freeletics / Insanity / P90X / THENX / etcetera?

  • A directory of reviews for similar and not-so-similar fitness programs may be found in our knowledge base located here.

This is great, but I'd like something more skill-oriented. Do you have anything that can fit the bill?

  • Give our Move programming a look. It'll help increase your motor skills and balance while strengthening your body. If you don't care about any strength work, give our Skill Day Routine a look!

Older Versions

  • We released a big update in the Summer of 2018! The changes are detailed in this post.

  • You may find the classic Recommended Routine from 2017 in the wiki here.

  • As always, the full RR commit history may be viewed with this link.


Translations

If you'd like to submit a translation of this page, use the view-source option below as a base and please message the moderators to let us know and get help with the process.

Previous Translations

Translations of the Recommended Routine 2017 are available below:


온라인 저지 문제 해결에 대한 생각들 by HwanKook

기본적으로 STL을 사용하지만 튜닝이 필요한 문제는 부분적으로 C로 구현하기?

scanf print, cin cout 에서 속도 때문에 scanf printf 를 써야하는지

입출력 언어별 속도 by HwanKook

본격적으로 for문 문제를 풀기 전에 주의해야 할 점이 있다. 입출력 방식이 느리면 여러 줄을 입력받거나 출력할 때 시간초과가 날 수 있다는 점이다.

C++을 사용하고 있고 cin/cout을 사용하고자 한다면, cin.tie(NULL)sync_with_stdio(false)를 둘 다 적용해 주고, endl 대신 개행문자(\n)를 쓰자. 단, 이렇게 하면 더 이상 scanf/printf/puts/getchar/putchar 등 C의 입출력 방식을 사용하면 안 된다.


C

scanf/printf는 충분히 빠릅니다.

C++

  • 아래 얘기는 cin, cout을 쓸 때의 얘기지, scanf/prinf로 입출력을 하고자 하신다면 그냥 쓰시면 됩니다. scanf/printf는 충분히 빠릅니다.
  • endl은 개행문자를 출력할 뿐만 아니라 출력 버퍼를 비우는 역할까지 합니다. 그래서 출력한 뒤 화면에 바로 보이게 할 수 있는데, 그 버퍼를 비우는 작업이 매우 느립니다. 게다가 온라인 저지에서는 화면에 바로 보여지는 것은 중요하지 않고 무엇이 출력되는가가 중요하기 때문에 버퍼를 그렇게 자주 비울 필요가 없습니다. 그래서 endl을 '\n'으로 바꾸는 것만으로도 굉장한 시간 향상이 나타납니다.
  • cin.tie(NULL)은 cin과 cout의 묶음을 풀어 줍니다. 기본적으로 cin으로 읽을 때 먼저 출력 버퍼를 비우는데, 마찬가지로 온라인 저지에서는 화면에 바로 보여지는 것이 중요하지 않습니다. 입력과 출력을 여러 번 번갈아서 반복해야 하는 경우 필수적입니다.
  • ios_base::sync_with_stdio(false)는 C와 C++의 버퍼를 분리합니다. 이것을 사용하면 cin/cout이 더 이상 stdin/stdout과 맞춰 줄 필요가 없으므로 속도가 빨라집니다. 단, 버퍼가 분리되었으므로 cin과 scanf, gets, getchar 등을 같이 사용하면 안 되고, cout과 printf, puts, putchar 등을 같이 사용하면 안 됩니다.

기본 문법과 기초 자료 by HwanKook

달력 응용 문제 풀기(달력의 특징 연구)

IJKLMN

int* arr = (int*)malloc(sizeof(int) * N);

#define _CRT_SECURE_NO_WARNINGS
[프로젝트] 메뉴 --> 속성 --> 구성 속성 --> C/C++ --> 일반 --> "SDL검사"를 "아니오"로 설정한다.


소수점 반올림
  int main()
  {
   double x;
   scanf("lf", &x);
   printf("%.2lf", x);
   return 0;
  }

홈런볼 채워넣기 by HwanKook

컵라면 같은 용기든지 어항같은 용기든 용기 안에 최대한 많은 홈런볼을 채워 넣는 방법?

1. 용기의 디자인

2. 홈런볼을 쌓는법

2017 국제수학올림피아드 3번 by HwanKook

2017 국제수학올림피아드 3번.

전세계의 내로라하는 수학영재들이 모인 현장에서

딱 1명만 7점 만점짜리 답안을 써내고

그나마 남은 2명은 5점 4점의 부분점수를 획득함.

그 외 602명은 전부 0점처리.

국제수학올림피아드 역사상 최악의 문제



앞으로 해야 할일들 계획 by HwanKook

카시오 매뉴얼 챙기기
맨몸스쾃
알고리즘 문제 만들기

영어 문법작문
수학 정석
바둑 가끔
알고리즘
오일러프로젝트
파이썬
C-BASIC

VS 디버깅 익히기
VSVIM 설치

피니쉬 라인 통과하기 by HwanKook

나는 한정된 시간 또는 정하지 않은 시간동안 해야할 일이 있을때 스스로 성취해야할 기준을 머릿속에 정해놓고 일을 한다. 그렇게 정해둔 기록을 단축시키거나 기록을 띄어넘을때 그 순간에 쾌감을 느낀다. 그리고 나는 다시 기준을 높힌다. 나는 이 재미를 맛보는것에서 일에 재미를 붙였다.

내가 좋아하는 일은 새롭고 창의적인 일이다. 이런 경우에는 새로운것이 익숙해질떄까지 확실히 재미있다. 그 일을 익숙하게 처리하게 될때쯤에는 그만큼 얻는게 있을것이다. 이건 즐거운 경험이다.

내가 싫어하는 일은 단순반복하는 일이다. 그런 일을 할때 나의 처방은 역시 위처럼 성취해야할 기록을 정해놓고 단순반복을 최대한 정확하고 신속하게 처리하는 것에 의미를 부여하는 것이다. 이러면 좋아하지 않는 일도 그럭저럭 할만하게 된다.

여기까지 말한 내용을 보면 짐작할수 있을지도 모르겠지만 위의 예시는 그렇게까지 중요하지 않고 사실 내가 하고싶었던 얘기는 성취에 관한것이다.

스페이스 엔진 권장사항 by HwanKook

Recommended:
  • Requires a 64-bit processor and operating system
  • OS: Windows 10
  • Processor: Intel Core i5-4430 or AMD FX-8350
  • Memory: 8 GB RAM
  • Graphics: GeForce GTX 970 or Radeon R9 290
  • Storage: 50 GB available space
  • Additional Notes: VRAM (dedicated video memory) is very important for SpaceEngine - 4 GB are required to run the program with all features enabled and at good settings.

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