wats ur gym routine (4 Viewers)

[Graney]

Incorporating heavy resistance training of glutes and quads is the quickest way to achieve ripped abs and 18 inch biceps,

 

[iRuler]

Do some squats okay

Judging by your equipment, I assume you're working out at home. A gym membership/heavier weights would be good, but if you can't afford it, just try to do bodyweight stuff, I'd do pushups and variations on them, instead of chest press.

Do a couple of million burpees

isolation exercises, especially ab isolation, is bad.

err alrite, I have no one to take me to the gym (10 min drive, I dont have Ps yet), thats why I'm working out at home with pretty much a bench and dumbbells, thats about it, and how come isolation exercises are bad?

Incorporating heavy resistance training of glutes and quads is the quickest way to achieve ripped abs and 18 inch biceps,

how come? I might sound stupid but how do those help with abs and biceps? I mean a little yes but ripped?

 

[Graney]

Heavy compound movements are the most effective way to stimulate the release of HGH and testosterone, which will contribute to hypertrophy everywhere in all your skeletal muscle, assuming diet is sufficient.

visible abs are mostly a product of low body fat, there are heaps of guys who look like this

 

[Omie Jay]

building muscles is like sculpting a statue out of clay. you dont go straight to making fingers and nails and facial features and nipples, you build the rough shape, you form your block into a person, make arm-shapes and leg-shapes, THEN you fine tune it.

 

[jezzmo]

Time and again, it has been demonstrated that one must begin with a nail trim and nipple-hair pluck before any muscle vanity is to take place.

 

[Lolsmith]

Heavy compound movements are the most effective way to stimulate the release of HGH and testosterone, which will contribute to hypertrophy everywhere in all your skeletal muscle, assuming diet is sufficient.

visible abs are mostly a product of low body fat, there are heaps of guys who look like this

lol i so massif l00k at my hu3g arms

 

[b00m]

abs on a skinny person is like big tits on a fat chick, so wat?

lol

 

[zombie omie jay]

Monday:

Chest - 8kg each arm:
Flat Chest Presses 3 x 12
Flat Chest Flies 3 x 12

Biceps - 10kg each arm:
Hammer curls 3 x 8
Concentration Curls 3 x 8
Decline Seated Bicep Curls 3 x 8

Legs: Jogging/Running

Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)

Tuesday:

Shoulder - 8kg each arm:
Lateral Raises 3 x 12
Front Raises 3 x 12

Trapezius - 8kg each arm:
Upright Rows 3 x 12
Shrugs 3 x 20

Legs: Jogging/Running

Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30

Wednesday:

Triceps - 8kg each arm:
Overhead Triceps Extensions 3 x 12
French Presses 3 x 12

Lats:
Chin-Ups 3 x Fail

Legs: Jogging/Running

Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)

Thursday: Day Off

Friday:

Chest - 8kg each arm:
Flat Chest Presses 3 x 12
Flat Chest Flies 3 x 12

Biceps - 10kg each arm:
Hammer curls 3 x 8
Concentration Curls 3 x 8
Decline Seated Bicep Curls 3 x 8

Legs: Jogging/Running

Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30
Standing Lateral Stretch 4 x 40 (2 x 40 each side)

Saturday:

Shoulder - 8kg each arm:
Lateral Raises 3 x 12
Front Raises 3 x 12

Trapezius - 8kg each arm:
Upright Rows 3 x 12
Shrugs 3 x 20

Sunday:

Triceps - 8kg each arm:
Overhead Triceps Extensions 3 x 12
French Presses 3 x 12

Lats:
Chin-Ups 3 x Fail

Legs: Jogging/Running

Abs:
Sit Ups 3 x 30
Bent-Knee Hip Raise 3 x 30
Exercise Ball Crunch 3 x 30

son

 

[zombie omie jay]

barrel chest is where its at kids



also

"I personally dont like legs which have muscle showing, "

what

what

what are legs

then

 

[_trickster_]

what

what are legs

then

fuckin loled

Son I Am Disappoint with that routine/stats mate
i mean, 10kg for bicep but 8kg for chest??
weight to physical muscle size ratio is all off

also, legs are jelly after womanly bodypump class
after 3 days off, cannot do 25s on incline anymore ~forever alone~

 

[iRuler]

Alrite then, can you guys gimme a routine which I can follow since mine is so shit? Make it home friendly if possible, if not I'll have to join a gym, both versions would be nice, thank-you.

 

[zombie omie jay]

prepare yourself for squats and deadlifts

 

[Cianyx]

Alrite then, can you guys gimme a routine which I can follow since mine is so shit? Make it home friendly if possible, if not I'll have to join a gym, both versions would be nice, thank-you.

Don't be pussy. Go to gym.

Follow one of these:
Starting Strength
5x5
West Side for Skinny Bastards

Eat lots of protein. The minimum amount should be 1.5g* lbs of bodyweight. Cut down on carbs. If you do SS, ideally they want you to eat a fucking cow every day but that isn't mandatory.

 

[b00m]

Eat lots of protein. The minimum amount should be 1.5g* lbs of bodyweight.

Most of the time i can hardly get 1g/lbs. Pretty damn hard if you're at uni/work. Only way to consistently get that whilst training is pretty much protein shakes tbh

 

[zombie omie jay]

300g of protein

can my body even use that

 

[zombie omie jay]

how do i even get that i eat a chicken breast a night most of the time and a 300gram chicken breast apparently only has 70gram protein sweet jesus

 

[zombie omie jay]

ok if i eat a 300gm chicken breast for dinner and i had a 300gm steak for lunch thats still only like 130 gram of protein

 

[b00m]

recommended is actually 1g/lbs -> 1.5/lbs and even more if you train regularly or aim to build more muscle

Don't forget milk, eggs etc as well

3 cups of milk daily usually gets me 35-48g of protein depending on brand

 

[Graney]

I just barely managed to get 300g of protein

when I was eating 19000kj/day

 

[b00m]

ok if i eat a 300gm chicken breast for dinner and i had a 300gm steak for lunch thats still only like 130 gram of protein

actually, i think you would've consumed even less than that. Your body can only absorb 50g of protein per meal.. although the exact amount varies from person to person. You might have to search this up