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hltv gym tips
France OM_BETTER_THAN_PSG 
yo guys, so i start gym since 1 week now and i have the feeling that i do everything pretty bad, i always start with 10 min of cardio, then i do a lot of exercices but i have the feeling that is not correct. If someone know some good exercice for my biceps and triceps it could be very nice. I watched lot of yt videos who are talking about that, but i feel kinda skeptical cause i can't do it correctly. ty
2020-01-29 18:00
Topics are hidden when running Sport mode.
Bump
2020-01-29 18:40
why nump ?
2020-01-30 10:43
Ok
2020-01-29 18:40
Rahmanabdulazizqadirabdizahid
2020-01-29 18:42
hi
2020-01-29 21:02
Same but u won’t see much difference in a moment You gotta consistently go for months
2020-01-29 18:43
YT videos are often bs Just use some steroids like everyone that has big muscles
2020-01-29 18:43
#117
 | 
Estonia 424hhhh 
Your dick will stop working though.
2020-01-29 20:28
Viagra
2020-01-29 20:29
Only your balls get smaller penis is hard even if you see a little girl naked xaxa
2020-01-30 10:41
#172
flusha | 
Europe An0n0n 
wtf pedo
2020-01-30 16:40
This is the truth
2020-01-31 04:24
Nope i took oxymetholene and put on 2 stone and my dick still good ;)
2020-01-30 17:37
0/8
2020-01-30 15:47
#150
rah | 
United Kingdom rah(-_-) 
+1 Jeff is the man
2020-01-30 13:55
+1, learned a lot from him even without buying anything from him. :D
2020-01-30 14:06
#7
 | 
United States deathrecord 
linus gym tips
2020-01-29 18:44
#8
 | 
Azerbaijan vocaroo 
use roids
2020-01-29 18:46
If your routine doesn't look like this, you are missing out on gains: A: Squat 3x5 Bench 3x5 Deadlift 1x5 B: Squat 3x5 Press 3x5 Row 3x5 And you alternate between the two, 3 times a week. Add 5lbs (2.5kg) on every lift every workout. Add some (not many) isolation exercises like curls, lateral raises, dips and chins. You will grow like a mushroom if you sleep and eat well. Look up Alan Thrall and Starting Strength on YouTube so you can learn the proper technique of the movements. Don't fall for the high volume low intensity meme.
2020-01-29 18:48
i think his main goal is to build muscle
2020-01-29 18:55
Implying that strength training doesn't build muscle?
2020-01-29 18:56
implying that you're not going to build the best possible physique with that kind of a routine (coming from a powerlifter)
2020-01-29 18:58
We have to assume that he is a beginner. Beginners should learn the big lifts and get somewhat strong on them before completely focusing on hypertrophy. And btw, the difference in physique isn't very different between a powerilfter/powerbuilder and a full on bodybuilder (except the bodybuilder might have a little better symmetry). But in terms of overall size, it's not very different (especially in the eyes of non-lifters)
2020-01-29 19:01
I agree that getting strong is important for building muscle, but the difference between a bodybuilder's and a powerlifter's training style is so different
2020-01-29 19:03
Yes ofc there's a difference in training styles between a powerlifter and a bodybuilder but the program above isn't considered a "powerlifting" program. It resembles Starting Strength which is a general strength and conditioning program.
2020-01-29 19:06
#29
2020-01-29 19:07
Sure. Although not healthy, But only doing Squat, Bench, Deadlift and Row will get you 80% of the gains, so theoretically, isolation isn't "needed" for good gains. They're needed for optimal and healthy gains.
2020-01-29 19:11
i agree 100%. the guy should also start adding a little more volume on the big 3 as he gets more intermediate
2020-01-29 19:14
Do you think someone who squats 500lbs and benches 315lbs won't have muscle? Post a routine that you think will build more muscle than this for a noob (less than 12 months of experience)
2020-01-29 18:57
i feel like u understood my point wrong on purpose
2020-01-29 18:59
I don't see where the problem is? He gets stronger on the compound movements and I suggested that he adds a couple of accessory lifts like dips, chins, etc. so his upper body doesn't lag behind his lower body. That's the best thing to do if he executes the movements corectly.
2020-01-29 19:05
shit, my bad. didnt read the last part of ur reply. i was just going to say that isolation exercises are very important too when trying to build a balanced and a nice physique but i didnt read that part for some reason
2020-01-29 19:07
It's ok, I'm happy we are on the same page.
2020-01-29 19:10
but the stronger u are the bigger muscles u get, i know cuz i workout
2020-01-29 19:14
its pretty stupid to say that because genetics play a huge role on that
2020-01-29 19:15
is not stupid at all, that how physics work when something is bigger, its stronger, give me one example of a person who is strong but not big
2020-01-29 19:16
are you actually serious? cos i can name many
2020-01-29 19:19
yeah do
2020-01-29 19:20
take a look at the chinese weightlifting team
2020-01-29 19:21
give names, u just said u can give many
2020-01-29 19:22
take a look at the chinese weightlifting team
2020-01-29 19:22
u just said u can give many names, so far none
2020-01-29 19:23
wow what a clown you aree
2020-01-29 19:25
u give non names, are there anyone apart of chinese weightlifting team that u know
2020-01-29 19:25
dude you are being played like a fiddle
2020-01-30 10:46
i recognize baits pretty easily and its quite obvious that this guy is just dumb if you look at the other replies he sent
2020-01-30 13:03
Naaah dude I can't agree with you on that one. Lu, Tian Tao, Shi all look JACKED. Maybe the best looking weightlifting team in the world. Although their sport is not in any way linked with bodybuilding, their legs, core,traps and shoulders look way better than your average local bodybuilder.
2020-01-29 19:26
take anyone who looks like lu and tell him to squat 300kg highbar. dont get me wrong, they're all pretty jacked but they lift a shit ton of weight cos their genetics prefer it
2020-01-29 19:29
dude, u fucking retard they have weightclasses, a guy that weighs 70 kg doesnt squat as much as a 140 kg bodybuilder who is on drugs as fuck
2020-01-29 19:30
what?
2020-01-29 19:31
u are trying to say that they arent as strong cause they dont squat 300 kg ?
2020-01-29 19:33
what? u literally talk like a 5 year old
2020-01-29 19:34
what dont u get ?
2020-01-29 19:35
dude, u fucking retard they have weightclasses, a guy that weighs 70 kg doesnt squat as much as a 140 kg bodybuilder who is on drugs as fuck
2020-01-29 19:35
that is how u think
2020-01-29 19:37
That was not my point, his sport is very very specific and he is required to squat that much. People like this belong to the genetic freaks category.
2020-01-29 19:34
so do u not agree with me on saying that some people's genetics prefer strength over muscle building?
2020-01-29 19:36
that is just retarded to ask
2020-01-29 19:40
but that was the whole fucking point :D
2020-01-29 19:41
they are the same thing, let me give a example If I can bench 90 kg and want a bigger chest then by ur logic i dont have to get stronger at bench press to get a bigger chest
2020-01-29 19:45
at this point theres no way ur not baiting
2020-01-29 19:45
why dont just answer what i just wrote
2020-01-29 19:46
progressive overload is obviously one of the most important things when trying to build muscle but some people's genetics prefer strength over muscle growth therefor they can be stronger than someone else but not as muscular
2020-01-29 19:49
not generally, ofc in some cases
2020-01-29 19:53
what?
2020-01-29 19:53
what dont u understand ? wtf
2020-01-29 20:02
men have more lean mass than women, are men stronger ? yes then are ur point about having more muscle mass and being weaker just is ridicoulus
2020-01-29 20:05
Dude, his point is that some (not all, not most) people are genetically gifted to be stronger than the average population. That is why they look "small" compared to their humongous lifts. Ofcourse in the general situation a strong guy will look bigger than a not-so strong guy.
2020-01-29 20:17
Never said otherwise
2020-01-29 19:44
yeah thats what i mean, he fucking compares a weightlifter with some enhanced bodybuilder like rich piana, fucking mental
2020-01-29 19:29
weightlifters also do bodybuilding exercises as accessories u absolute mongoloid
2020-01-29 19:30
never said they dont
2020-01-29 19:31
#52
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United Kingdom Hammondo 
Any obese person.
2020-01-29 19:26
what about them
2020-01-29 19:26
But obese people are out of the questiong because they don't lift, and even then if you take an obese person and an underweight person (neither lift), the obese person is stronger.
2020-01-29 19:30
#122
 | 
United Kingdom Hammondo 
Why compare to underweight?
2020-01-29 20:57
The only no-bs fitness channels on YT: Omar Isuf, Alan Thrall, Jeff Nippard, AlphaDestiny(take his info with a grain of salt), Starting Strength, Vitruvian Physique, Stronger by Science and people like Eric Helms, Brad Schoenfeld, Mike Israetel. There are more legit chans/people but those are good for a newbie.
2020-01-29 18:55
+111111 I have never agreed more with someone on hltv "AlphaDestiny(take his info with a grain of salt)" lol
2020-01-29 18:58
Yeah stuff like "eggs are bad for you" makes him not as reliable but his information on strength training is mostly good.
2020-01-29 18:59
true true
2020-01-29 19:02
But it's kinda true no ? Eggs are not that good for us, i suggest you to watch The Game Changers on netflix
2020-01-29 20:17
That show is pure bs and propaganda
2020-01-29 20:18
Got any facts to back up that claim with? I havent seen the show yet but people around claim that its magnificent.
2020-01-30 10:31
Remington James Fitness is really good for meal plans to lose weight and all that
2020-01-29 19:06
Calgary barbell is imo one of the best channels for powerlifters
2020-01-29 19:14
+1
2020-01-29 19:18
#56
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United Kingdom Hammondo 
Forcing a routine to 3 times a week and adding a set amount of weight is a bad idea. The rest of what you say is good though in theory.
2020-01-29 19:28
This guy's a noob. All he needs is the main compound movements and 2,5kg's more each workout. This procedure is executed to it's limit, as soon as he can't add more weight on the bar, he will change the program to a more intermediate program. You don't HAVE to do that split, but it's time tested. If you don't like 3/week full body then do ppl / upper lower
2020-01-29 19:33
^what that guy said. Although I don't get what is wrong with adding a set amount of weight every session? If your form is good and you want to not stay at the same place - what are you going to do, instead of adding weight? Add sets, reps? No. "Strength is the ability to produce force against an external resistance. Simply, strength is force production" and hypertrophy is a SIDE EFFECT of getting stronger.
2020-01-29 19:40
I am for adding weight every workout for beginners. If intermediate/elite lifters could add 2,5kg's every workout then there would be people lifting 100000000kg's. As you come closer to intermediate/advanced you have to manipulate volume and intensity instead of just adding 2,5kg's because that becomes impossible at a point.
2020-01-29 19:46
I was asking Hammondo since he said that adding weight is bad. I'm absolutely aware that you can't just add 2.5kgs every time forever. After your linear progression ends there are stuff like DUP, block periodization, etc.
2020-01-29 19:48
#116
 | 
United Kingdom Hammondo 
I did not say adding weight is bad, you need to learn to read better. The point is 2.5kg is a pointless number, you should add as much as you are able to do properly. Same argument for how often you go. If your body has not recovered then lifting again is only hurting your gains.
2020-01-29 20:27
2.5kgs is the minimal increment in most gyms. It's not a magical number.
2020-01-29 20:29
#121
 | 
United Kingdom Hammondo 
Its also very low. In the last 3 times I've been to the gym I have added 30kg to my deadlift. It is different for everyone, and every exercise. Just like the time needed to rest, I needed a long time to rest between those 3 sessions.
2020-01-29 20:52
Every good program has to have a structure, some are based on a %RM, some on RPE or RIR. That one is for beginners who can take advantage of linearly progressing every workout by 2.5kgs or 5lbs. You are basically saying that someone who has barely touched a bar should add 30 kilos for every 3 deadlift sessions, or 10kgs for every deadlift workout. Your example is irrelevant. A beginner should start with an empty bar and while learning the proper form, should add weight every time. What do you mean by 2.5kgs is low? If you think adding 2.5kgs on your last set of bench is low then you are a beginner and/or you are not training hard enough.
2020-01-29 21:00
#126
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United Kingdom Hammondo 
Well it is low, I don't increase less than 5kg when I do increase. Also you said 2.5kg for all the exercises, which is pointless. There is no set amount you should increase. The best YouTubers and trainers do not set amounts to increase. You should really read the more science based approaches to building muscle.
2020-01-29 21:06
You basically confirmed my point you are still beginner. Increasing 5 KILOS on exercise per workout is IMPOSSIBLE for an intermediate athlete. No need to continue this debate.
2020-01-29 21:09
#130
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United Kingdom Hammondo 
I did not say per workout. I am starting to think you struggle with English.
2020-01-30 10:14
Per year then? :D
2020-01-30 14:20
#154
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United Kingdom Hammondo 
I am saying whenever its applicable. There is no set time, that's the point. No good trainer adds weight on in a regimented way.
2020-01-30 14:22
Then your "added 30kg to my deadlift" doesn't make any sense out of context. And any good trainer adds weight on in a regimented way if he wants you to progress.
2020-01-30 15:44
#160
 | 
United Kingdom Hammondo 
Of course it doesn't make sense out of context, that's the point. Everything is down to the individual case. And no, good trainers do not. Athlean-x, who is a professional trainer for american football teams does not work like that.
2020-01-30 15:53
The easiest way for beginner to progress is to work out with same intensity and same amount of reps but increase working weights. That's what most trainers do. And experienced lifters have such thing as cycles, where they also adds weight on in a regimented way. In the thread I linked a video of Athlean-x where he suggest to increase weight on each workout.
2020-01-30 16:01
#163
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United Kingdom Hammondo 
"When you can perform all 3 sets, of 5 repetitions using a particular weight, you wanna increase that weight over time". Literally what I have been saying, literally the opposite of this regimented progression.
2020-01-30 16:13
Whether you increase weight every week or two or three or only once a month it's still kind of regimented progression as long you workout regularly and increase working weights.
2020-01-30 16:25
#165
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United Kingdom Hammondo 
That's not what regimented means, please consult a dictionary.
2020-01-30 16:26
Definition of regimen 1a: a systematic plan (as of diet, therapy, or medication) especially when designed to improve and maintain the health of a patient b: a regular course of action and especially of strenuous training the daily regimen of athletes 2: GOVERNMENT, RULE 3: REGIME sense 1c Definition of regime 1c: the characteristic behavior or orderly procedure of a natural phenomenon or process
2020-01-30 16:30
#167
 | 
United Kingdom Hammondo 
Thats nice, but thats not the right word. "very strictly organized or controlled." or "to manage or treat in a rigid, uniform manner; subject to strict discipline."
2020-01-30 16:36
Demagogy.
2020-01-30 16:37
#169
 | 
United Kingdom Hammondo 
What?
2020-01-30 16:39
Consult a dictionary. ;-)
2020-01-30 16:40
#171
 | 
United Kingdom Hammondo 
I did, and it made no sense to this conversation.
2020-01-30 16:40
Ok, if you say so. :-)
2020-01-30 16:41
#174
 | 
United Kingdom Hammondo 
You search on the dictionary for the wrong word and you think that because I corrected you, I am a rabble-rouser?
2020-01-30 16:42
Okay...
2020-01-30 16:43
This.
2020-01-30 14:10
0/8
2020-01-29 19:38
Elaborate?
2020-01-29 19:46
you need to deload eventually. you can't just keep upping and upping weight, you'll burnout that way. not even the bulgarians did that, they came close, but they would deload eventually. I honestly believe that the soviet style is the best, work same weight for a macrocycle, then raise weight. so for example for this cycle I've done 4x6, 4x8, 5x8, 2x8. After the 4th week I'll calculate new 1RM based on the weight I can do 8 reps of, start over again. Also you're missing out on quite a few muscle groups with the workout you posted.
2020-01-29 19:49
Dude, he is a TOTAL BEGINNER. He won't need any deloads until he is training for about 6-8 months. If he stalls on a lift, he should take off 10% of the weight on the bar and start progressing again. Why tf are you talking about the bulgarian method while the person is a newb. I've done light bulgarian on squats for about 4 weeks and it's brutal - basically you squat every day. So totally out of point here.
2020-01-29 19:54
so what he is total beginner? You need to give your muscles a chance to recover, you can't lift heavy all the days. btw, you most likely haven't done bulgarian, you've probably come close but haven't done the actual bulgarian.
2020-01-29 19:57
I said "Light" Bulgarian which is just one session unlike the true Bulgarian which is multiple times a day. Also about the beginner part - let's say he goes to the gym 3 times a week Mon, Wed, Fri. He rests one day between each session and two days after Friday. That is absolutely enough for a noob who sleeps 8 hours and eats in a surplus to recover and adapt to the stress. Maybe 6-8 months was a bit unrealistic if he doesn't miss a workout but for sure 3-5 months seem doable without a single stall/need for a deload.
2020-01-29 20:02
1st of all not my program. 2nd of all Novices don't need deloads because they can recover fast enough for the next workout. So instead of the deload having a positive effect, it pretty much just sets you back 1 week for example (novices ofc). I'm sure the soviet style is good but for the fastest gains possible for a novice doing a linear program such as Starting strength or any other strength and conditioning program (with some added isolation exercises) is the best for gains. I quickly scanned through the program and from what i saw, adding facepulls would be the last "needed" thing IMO. EDIT: Oh and some lat pulldowns
2020-01-29 20:00
im retarded ngl, but anyway the NSCA recommend you work muscle groups at least 2 times per week for maximal muscle growth. so maybe do squat, bench, row, shoulder press, lat pulldown for A then for B deadlift, bench, row, shoulder, lats. I personally do full body 3 times per week and get 12-15 sets per muscle group per week.
2020-01-29 20:09
With that specific program above you're: squatting 3x week pressing 1x or 2x and benching 1x or 2x Deadlifting 1x or 2x Rowing 1x or 2x obv not the most inclusive but most certainly great for a beginner who's starting out
2020-01-30 17:07
yeah I mean it works, but there might be a more efficient way of doing it
2020-01-30 17:35
#97
acid | 
Estonia MC_Ride 
+1 best answer possible
2020-01-29 19:57
Don't do cardio, it burns off your muscles.
2020-01-29 18:49
expected from SmartestPersonOnHLTV
2020-01-29 19:08
#53
 | 
United Kingdom Hammondo 
That's silly.
2020-01-29 19:26
Stop using the smith machine
2020-01-29 18:51
Biceps: curls with a bar or dumbell curls, hammer curls Triceps: youtu.be/HIqb9p6bev8
2020-01-29 18:52
why would you do bicep and tricep exercises? just do pull ups and bench press or something.. jeez
2020-01-29 18:54
#22
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World Beard43 
+1 also dips
2020-01-29 19:01
#32
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Ukraine Hierophant 
try to focus only on muscles work do not rush heavy weight
2020-01-29 19:10
Sice i cant post more than 5posts a Day send me msg with all questions you have and ill try to answer them 🙂
2020-01-29 19:13
If you are new and have money to spend I would do some personal training sessions. I did a few and my trainer showed me how to use some machines and some form for barbell. The few sessions that I paid for helped me feel less overwhelmed when I first joined the gym. Now I watch videos, and use other bodybuilders workouts and try implement these things in the gym on my own
2020-01-29 19:21
Getting a PT is fine as long as they know what they're doing. But my question is, do you have any consistency in your training from day to day and week to week or is it just: Do whatever (muscle group) movement i feel like today? Because that's what i got from "Now I watch videos, and use other bodybuilders workouts and try implement these things in the gym on my own".
2020-01-29 19:36
#69
f0rest | 
Finland Kentab 
All depends on your goals. In relation to cardio and weightlifting: youtube.com/watch?v=uBVREI0eJPI& youtube.com/watch?v=uBVREI0eJPI I personally like learning from videos so I follow Athlean-X, Jeff Nippard & Jeremy Ethier atm. They go into detail and base their videos on science and research. Some other good names popped up earlier in the hread.
2020-01-29 19:36
I used to like Athlean-X but tbh he's full of shit. He says you can spot reduce fat. Once you say that shit you're done bro
2020-01-29 19:45
wdym?? if you want to reduce fat on ur biceps u just do a shit ton of bicep curls
2020-01-29 19:51
that's bait right?
2020-01-29 19:53
bro i've tried it and it worked. i did 100 reps of bicep curls a day for a month and all the fat disappeared
2020-01-29 19:54
:thinking:
2020-01-29 19:58
try it out for yourself
2020-01-29 19:58
#141
 | 
United Kingdom Hammondo 
You cannot target fat loss.
2020-01-30 13:11
ofc u can
2020-01-30 13:16
#143
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United Kingdom Hammondo 
Literally no way of doing it. You are talking nonsense.
2020-01-30 13:21
i have done it and it worked
2020-01-30 13:29
#145
 | 
United Kingdom Hammondo 
No you have not.
2020-01-30 13:30
i have lol my biceps have like no fat on them
2020-01-30 13:31
#140
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United Kingdom Hammondo 
Those are the 3 best YouTubers imo, by a long way. Jeremy Ethier is the man.
2020-01-30 13:10
#77
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Serbia TheSerb 
Ok so if your chubby dont do cardio before but after you finish weightlifting, its much better to use your glikogen storages for weights so your body only has fat left as the primary energy source and you'll burn it better that way on cardio. For biceps exercises EZ bar curl Dumbell curl Hammer curl 3 is enough if you do classic push,pull,legs or (bic-back,tric-chest,legs-shoulders) If you isolate every muscle group you can add cabble curls and the biceps machine you do every exercise 8-12 reps depends on your ability and for smaller muscle groups like biceps,shoulders,triceps you rest between sets for 1-3 min max Triceps exercises Ez bar skull crusher Dumbell Triceps extension Cabble tricep exstension Triangle bar tricep extension
2020-01-29 19:42
OK so I'm NSCA CSCS, here are some tips: 1. Don't waste time on small movements like bicep curls and tricep extensions unless you're trying to be body builder. The best exercises are compound movements. Bench will get pecs and triceps and a row will get traps and biceps. 2. Whatever you want to grow in most do first. So if you want to improve cardio most, do cardio first, if hypertrophy is goal, then lift first. 3. Go from big muscle groups to small muscle groups. What I do is Squat, Bench, Row, Shoulder Press, Lats. 4. Always aim for muscle balance. So if you do a vertical press (shoulder press) do a vertical pull (lat pulldown). Same goes in horizontal plane. For every bench, you do a row exercise. Legs are different since squats and deadlifts use all musculature in the legs. PM if you have questions.
2020-01-29 19:44
#86
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Serbia TheSerb 
Why not concentrate on small musclegroups? If he wants to shape his body the best way is to do all exercises.
2020-01-29 19:47
if he wants to be body builder is different. But like if he just wants to get big, then the compound exercises are best bang for buck. you get more out of compound lifts. I haven't done a bicep curl or tricep extension in years and my arms have grown, plus I save time at gym. But my goal is to be a functional athlete in martial arts and soccer, not to be a big body guy.
2020-01-29 19:52
#108
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Serbia TheSerb 
Idk how you look, i mean your right to an extent i lost most of my functionality with isolating muscles but i look gr8 and you can see every muscle on my body, im getting slowly in the fitness industry where its more important how you look than functionality (wich is bad tbh).
2020-01-29 20:04
I think the closest physique to me is like a swimmer or gymnast, like you can see muscles but I'm not Schwarzenegger or anything
2020-01-29 21:57
this is bro science to the max, lawl wtf. this definitely isn't the worst advice in the thread, but why is it always trainers recommending these weird shits "So if you do a vertical press (shoulder press) do a vertical pull (lat pulldown). Same goes in horizontal plane" " Don't waste time on small movements like bicep curls and tricep extensions unless you're trying to be body builder." wtff xDD
2020-01-29 19:58
how is this bro science? This is literally what the NSCA teaches. don't speak of what you don't know of
2020-01-29 19:59
So your training teaches to never do isolation movements? OK xD
2020-01-30 15:37
unless you want to be a body builder, which is different. for my programs I've been working with sport athletes like BJJ, Muay Thai, Martahon Runners, and soccer players. So they all want to gain a bit of muscle mass but retain functionality, which is why I program compound lifts instead of isolation lifts. Now if a body builder were to come to me and say "hey I want to compete in 5 months, get me as big as possible" best bet we're introducing isolation exercises and specific ranges of motion for those exercises
2020-01-30 17:52
#113
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Poland FitPolak 
He just didn’t explain structural balance of the human body properly, but he is right
2020-01-29 20:18
youtu.be/0rLFKv26nV8 workout listed in the description. did it yesterday and felt really good
2020-01-29 20:01
#114
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Poland FitPolak 
I will keep it simple since there is a lot of useless advice. Workout plan, science based: youtu.be/5JmWguyvu7Y youtu.be/MWcJuLKB7RY Diet: youtu.be/UabqqP-XPqo youtu.be/dkCT-hAP8SU
2020-01-29 20:22
#115
jOELZ | 
Finland ZAPAANS 
1,5g protein per kg of your body weight, in bench squat incline bench whatever you do, go slowly down and try to explode up. 2x per week every muscle, sleep 8h, suck your own dick and eat bull cemen for breakfast
2020-01-29 20:22
#179
jOELZ | 
Finland ZAPAANS 
fuck me best tip of the fucking forum, work out plan is up to you BITCH
2020-01-30 17:39
2x every muscle per week for noob in fitness will kill himself for less than a month.
2020-01-31 04:38
#120
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Estonia 424hhhh 
Just dont go to the gym 😎
2020-01-29 20:30
#125
 | 
United States NA1L_ 
You won't see a difference until 8+ weeks. Form over weight, you can curl as much as you want but if that back is looking like a fucking rainbow then fuck you. You also can go as much as you want but if your diet is ass you are going to be slowing your progress down a shit ton. Eat healthy, focus on form, and don't ego lift = big gains
2020-01-29 21:03
Download the app: Strong. Its very good for beginers
2020-01-29 21:52
How many gr of winstrol weekly?
2020-01-30 10:43
#135
Hutler | 
Finland Qurko 
fix form before you add weights, thats good thing to remember
2020-01-30 10:44
#137
 | 
Finland 7ones 
Start tracking your workouts, eatings and bodyweights. Make sure you keep up the progressive overload in your workouts. Watch youtube videos for every excercise to get correct techiques.
2020-01-30 10:47
dont worry you are silver 1 in terms in cs-find a global elite in your gym to boost you to gold nova
2020-01-30 13:06
Always straight back, focus on intensity and consistensy. 8-12 reps and always have enough weight to rep exactly that amount. Learn deadlift and the technique and you will grow, I promise. It's a full body exercise. Eat a lot and the right food. A lot of protein, vegetables are important too. Make sure to get the right sleep, at least 7-8 hours or even 9 if you had an intense workout the day before. Some supplements I recommend that helped me grow faster: Protein powder, BCAA, DAA, Creatine. Good Luck!
2020-01-30 13:31
#148
 | 
United Kingdom Hammondo 
BCAA and DAA are crap. youtube.com/watch?v=UVShnuAo_a4 Also for beginners creatine is not that useful, They need to sort their diet first and to have been lifting for a certain amount of time to become properly useful. This channel : youtube.com/channel/UCXrqErU_TjqiHAHJkzI.. Really is a requirement for anyone getting into this.
2020-01-30 13:48
benchpres 4 sets of 10 reps
2020-01-30 13:50
1. Before start watching 1000's of Youtube Videos go get yourself a trainer or someone at the gym to show you how to perfom excercises properly. Especially Bench press, Shoulder Press, Squats and Deadlifts can kill your joints. 2. Do a full body workout for the first 6 month. So you can get stronger very easily and perfom all the big excerises more frequently. 3. Download MyFitnessPal so you can track your Body weight and your goals. Than you have an orientation how much you should eat. 4. Keep it simple eventough there are a lot of nice science based Youtubers like Jeff Nippard. You gain muscles very easily in the first 1-2 years. Than you can start overthinking everything and try new plans. 5. Eat enough Protein 1.5-2 grams per Kg bodyweight, Its the Key to grow muscles. Doesnt matter if you wanna lose fat or gain weight. 6.Have fun at the Gym. If you getting tired of certain excerices just replace them with something else. So you keep getting motivated. Maybe add an extra arm day... 7. Supplements: Protein Powder is probably the best supplement out there, If you cant reach your Protein Goals use this. Creatin / Eaas are very helpful but not necessary at the beginning. If you are a skinny Type try to drink Shakes with oats, Peanut butter etc. to gain weight easily if you cant eat much. =)
2020-01-30 14:28
Cut or bulk? Google "IIFYM", install myfitnesspal on your phone, buy a kitchen counter (no real need for it, maybe down the line when your progress will slow down a bit) As for exercise selection, best for starters = full body, maybe upper lower - just do your squats / deadlifts / bench press as staples & some accesories if u feel ok & rest enough. <Future> keyword for muscle building: progressive overload, check it out after a few months in No need for supps, maybe some creatine / omega 3 / coffeine for start if u feel more motivated using them (whey only if u dont hit ur target protein - around 2g/kg/day - 80kg = 160g prot in myfitnesspal at the end of the day). Don't skip fats All you really need is patience, motivation & good sleep :) it's really fun for the first few years tbh, seeing yourself growing both in muscle & power People I follow on social media for news/good principles/fitness research: T1: mike israetel, brad schoenfeld. menno henselmans, alberto nunez, greg nuckols, revivestronger steve hall, jeff nippard T2: eric helms, old alan aragon, james krieger, ben carpenter, phdeadlift, drnadolsky, layne norton, bret contreras, stijn van willigen, lyle mcdonald, mario tomich - for girls: soheefit (sohee lee) GL bruh
2020-01-30 14:29
1. If you think that you're doing exercices wrong, ask for the gym guy (idk how to say it in english tbh) to teach/say if it is wrong or not. Also, ask for a paper with the name of the exercices that you will do (idk how to say it in english too lmao) and after that, search how to do them at your home, and learn how to make them correctly. 2. I had the same feeling of "doing everything wrong" when i started, that's quite normal. Just don't care and do it, but of course, ask someone to teach you first (i did it with the gym guy and my brother). 3. If you can't do some exercise, take a lower weight. Correct execution >>> bad execution with heavy weight, always keep that in mind, there's nothing wrong decreasing weight. But if even with the lowest weight possible, and after searching about it you still doing it wrong, do some streching, i had to do it with the French Triceps, for example. That's it, hope that i helped xd
2020-01-30 16:00
pro100
2.80
BIG
1.41
AGO
7.90
Copenhagen Flames
1.06
PACT
2.33
pro100
1.58
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