Here is all the information you need to know about rucking!

And if you dont want to read, you can just check out this video!




What is rucking?

Rucking is basically just weighted walking.


What are the benefits?

Because of the added weight, your body will burn much more calories than if you walked normally.



Plus, its more joint-friendly than running is.

Thats why its a great choice for people who hate running, but want to burn A LOT of calories.


How to start?

First of all, you should definitely start with just walking without any weight, but that kind of depends on your level of fitness.

If you are overweight for example, then you dont really need to do rucking, because just walking normally is basically rucking for you.



Even if you are not overweight, but you are just not used to walking frequently, then you should also start with just walking without any added weight.

Your first goal, should be to reach 10 000 steps every day, without any added weight.

Its not a shame to start with an even lower amount than that, as i said, it all depends on your current level of fitness.

You just need to start, and you will improve over time.

When you get to the point where you can start adding weight, you should definitely not do that everyday.

Doing like 1-2 rucks per week will be more than enough for starters, and on the other days when you are not rucking, you can just go walk around normally, without any added weight.

And as you get more experienced you can increase the number of rucks per week to like  3 or 4, but i would not recommend more than that, as it can get pretty exhausting if you overdo it.


Progressive Overload

When we are training in the gym, we need to progressively overload, to build muscle.

And its no different with walking/rucking.

Progressive overload is still extremely important.


We have 4 ways in which you can progressively overload:


1. Speed/time

The speed/time is pretty obvious, you simply try to speed up your pace over time, but dont forget, we dont want to be running, just walking.


2. Distance

The distance is also pretty self-explanatory, you just start adding more and more steps over time.


3. Load

The load refers to the amount of weight that you put in your backpack.


4. Incline

And the incline refers to walking uphill, which is obviously harder than walking on a flat ground, which also makes it a valid form of progressive overload.



You dont have to use all of these methods of progressive overload at once, in fact, you shouldnt.

You should just focus on one or two of them at a time.

If you are not used to walking much for example, then just focus on the distance element, and slowly work your way up to 10 000 steps.

And after you do that, you can try focusing on speeding up the pace, or start walking routes that are a little more uphill.



And after you get comfortable with that, you can finally start adding weight to your backpack.


Weight in your backpack

As you reach this point, you should keep in mind that this weight should never be more than 25% of your total bodyweight, and you should definitely start with just a fraction of that.


Now let me show you what you can put into your backpack, and yes, it can be pretty much anything.

Weight plates, books, bottles of water, bricks,..just whatever that you got laying around can be used.

You can even use a weighted vest as well!

But please, be really causious with adding more weight.

Start with just one waterbottle, or just one brick, just keep it light at the start.

Remember, you can always increase the weight next time.

The weight that you put in your backpack, needs to be positioned as close to your body as possible, ideally in the center of the backpack.

You dont want the weight to be slumping in your backpack.

Thats why you will need to fill your backpack with some stuff, that will make sure that the weight in your backpack will not move anywhere.

You can for example put clothes in your backpack, that will work nicely.




Important: if you have problems with your spine, you should definitely talk to your doctor first, before you start putting any weight on your back.


You need to pay attention to your posture when you are walking with weight on your back.

You dont want to mess yourself up, by walking in a slouch.



Backpack, accessories..

When you are just starting out, any backpack will do, its completely fine.

But as you get better, you will want to put more weight in your backpack.

And that will be very hard with a very soft backpack.

You will need a backpack, that is sturdy, and that ideally has a chest and belt strap.



That will distribute the load from the backpack across your body more favorably.

Now that you got that set up, you are almost ready to go.

Just remember to wear good boots, and most importantly some kind of tight shorts, or something similar that will prevent chafing.

And lastly, i just want to say, that you should not be thinking about rucking as just something that is healthy for your body, but also for your mind.

Going outside, getting a breath of fresh air, and some sunshine on your face is going to do wonders for your mental health.



Try applying all of this knowledge to your training regiment, and im sure that you will see much better results..or you can just try one of my training plans!

And if you still have any questions about this topic, or about anything else that is related to bodybuilding, join my Patreon, and i will answer all of your questions!

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