Same but u won’t see much difference in a moment
You gotta consistently go for months
YT videos are often bs
Just use some steroids like everyone that has big muscles
If your routine doesn't look like this, you are missing out on gains:
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.
Don't do cardio, it burns off your muscles.
Stop using the smith machine
why would you do bicep and tricep exercises? just do pull ups and bench press or something.. jeez
try to focus only on muscles work
do not rush heavy weight
Sice i cant post more than 5posts a Day send me msg with all questions you have and ill try to answer them 🙂
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
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
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
Ez bar skull crusher
Dumbell Triceps extension
Cabble tricep exstension
Triangle bar tricep extension
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.
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
Just dont go to the gym 😎
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
Download the app: Strong. Its very good for beginers
How many gr of winstrol weekly?
fix form before you add weights, thats good thing to remember
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.
dont worry you are silver 1 in terms in cs-find a global elite in your gym to boost you to gold nova
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.
benchpres 4 sets of 10 reps
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.
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)
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