• How to get a bit of muscle/power as quick as possible?
    9 replies, posted
So I recently applied for the Royal Air Force as a Weapons Systems Operator. (Firing off the side of Chinooks, analysing radars for threats in submarines when specialised etc.) I'm 6'3, average build but after going to the formal presentation and looking at everybody else I realise I [B]seriously[/B] need to beef up to contend with these guys. I've been doing press-ups and sit-ups of a morning but I don't know what else I can do - I can't afford to go to the gym and I'm still struggling to meet the fitness requirements for power/muscle. (I'm fine with the cardio/running). My Aptitude test is on the 27th April and I have to stay over at RAF Cranwell for a day or two to do leadership tests aswell. I have no idea when the fitness tests are - they could be on that date or they could be on a later date. I feel I'm fine with the mental side of things, but lacking in the physical. Basically, I need to get some more power into my arms as fast as possible and I want to know the right way to go about it. Thankyou FP
You can't really man, it takes hard work and dedication over time.
Where do you think the best place to start is? Any particularly good foods to eat/drink, a good workout for arms for an average fitness person maybe?
just eat foods high in protein and low in bad shit for a lack of explanation. In terms of getting upper body strength, do things like pullups, pushups, if you have any dumbells do curls, bent over rows, tricep extensions
You don't really need to be too anal about foods to eat; just try to avoid fast food and processed foods whenever possible. Eat whole foods, make meals yourself. Eat a surplus to gain weight, and a deficit to lose. Also, eat roughly one gram protein per pound of bodyweight as a rule of thumb. You asked specifically about arm exercises, so I'm assuming you're chasing asthetics and "beach muscles." Stick with a well developed full-body routine and your asthetics will improve, as well as make you healthier and stronger than just worrying about arms. [url=http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki]Starting Strength[/url] and [url=http://stronglifts.com/5x5/]Stronglifts 5x5[/url] are good choices if you want to do weightlifting, and the [url=http://fitloop.co/activities/bodyweight-fitness]r/bodyweightfitness (Fitloop)[/url] and [url=http://www.startbodyweight.com/2014/01/basic-routine-infographic-poster.html]Start Bodyweight[/url] routines are good if you prefer to do more gymnastic movements. Pick a program and stick with it for a few months as long as your are consistent. Whether you want to barbell or bodyweight depends on your preferences, goals, and available equipment. Just be aware that bodyweight is generally limited in posterior chain exercises (legs, glutes, lower back,) and you may want to supplement those exercises with squats and deadlifts.
To not give you any false hopes though, you won't get anything in less than a month. Good luck though.
You're not gonna get far without going to the gym.
Alright, I'm switching my app to RAF Regiment Gunner, which is much easier to get into but requires the same fitness. I actually have a friend in the RAF who is taking me on a 4 mile run with him tomorrow and I'm starting strength training tomorrow also. Wish me luck!
Best of luck, I don't think you'll get much out strength training in ~3 weeks but you should be able to improve your cardio a bit.
Went for a 4.6 mile run with my friend from the RAF today - made me realise just how unfit I am but also made me more determined and certain that this is what I want to do. Time to wreck myself! [editline]14th April 2014[/editline] Also I have no determined date now so as far as I know I have a while longer to train!
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