bump for u bro. i'd help you but imma go sleep. gl

bro just quit i swear im thin i get more girls then my friends who are ripped

put leg day in the middle of the week do abs every session, so 3x a week

in your back day, i would prefer to start with deadlift instead of pullups(not doing pullups too often now, but when i do i am doing them as last excersise and something like 3 sets untill failure). Not sure also if high reps on deadlift is the best thing to do, since you probably will exhaust your forearms before your back. Not also sure if close grip benchpress is the best excersise for triceps, even tho its really great excersise for increasing your overall benchpress. You are lacking something for your rhomboid muscle, so i will suggest doing seated rows with V shaped grip. Also try different splits. Back and triceps and chest and biceps are not that common, even tho they are used sometimes. Majority of people are doing chest and triceps and back and biceps. Also i would do more excersise on legs, but i know its hard to do it in single day in a week. Last thing always try pushing yourself and keep in mind that progressive overload is important and your protein intake is also crucial

1: Heavy BB Squats and Deadlifts and a good diet are all you need to build a good pair of abs. If you really need to you can add in some Russian twist for oblique work and cable crunches so you can have the progressive overload element to help build them if you are truly fixated on a 6 pack. 2: This is more your triceps (Which are mainly comprised of fast-twitch fibres that give out more quickly than the slow-twitch fibres in your body) being weaker and smaller than your chest, focus more on developing your triceps and doing the bench press overall and they won't give out as quickly. 3: Honestly you've got way too much volume for certain exercises, For example, Deadlifts and Squats no one needs to do 40+ Squats or Deadlifts in a session (I do a maximum of 6 reps for 5 sets with an 80-90% of my 1RM), the only way you're doing that is using lighter weights or sacrificing form that just isn't needed and you won't see as good results. (Would also add in a standing Overhead press on the leg and shoulder day its a staple for building good shoulders and helps with a lot of other muscles in the upper body) Just focus on progressive overload with heavier weights with fewer reps and you will see better results if your focus is on strength and hypotrophy which is what I'm taking from the bare focus on it.

1. 7days of workout/6 harder days of workout? -neither, 6 days at most, usually 5 days is good. your body needs rest days 2. wtf how do benchpress -literally just watch a video, its not difficult. squeeze your scapulas together and arch your back slightly 3. just my default workout betterme.world/articles/best-5-day-worko.. thats just a basic but solid training program, you can always make your own changes to it with time

having a rest day is important

This is very culturistic style of training what 90\5 of people do. I am a basketball player and i can reccomend u Fat dont fly program jrom PJF Performance. Hes an elite trainer who can teach u basic stuff and can explain difficult and misunderstood topics. I have this plan and i lost 15 kg and now im faster, i jump higher and have slight abs (looking for more!) Come check this out guys or some other plans: (Its for beginers ald advanced as well) pjfperformance.net/fat-dont-fly/ youtube.com/watch?v=q4t38mWOOcY

try some planks when u wake up in the morning (every day) it's amazing for your core/abs

dont bench press useless dangerous exercise that fucked my shoulder long term theres much better chest shoulder and tricep exercises, and if you do it, do them with dumbells instead of a barbel also train abs, if u dont train ur core and theres important muscles missing u might get problems in other body parts (if ur anterior serratus is lacking u might get shoulder problems) its never good to leave out any exercises

you should do chest + triceps and back + biceps

just do 3x a week, dont be a gymcel

not a gym guy but u seem passionate so bump

you're overthinking it. just do 3x full body workout with compound exercises and 1x cardio a week and eat good food. results won't come overnight

we're all gonna make it brah

correct nutrition will help you definitely. also change combinations -> back&shoulders, chest&triceps, and leg& biceps. about correct workout technique u can ask a trainer to show u the correct form

Increase weight, and do 6-8 reps, will help you gain strength faster. getting abs is mostly about losing fat, you dont really need to workout abs that often. Bench press: Have both feet touching the ground, Butt and back touching the bench the whole time. Touch the bar with your breast

You really just need to have a high heart rate for about 20-30 minutes (minimum of 3 times a week) in order for you to get your cardio in and I assume your volleyball sessions are enough for it. Doing abs is something where you usually target on leg day (for instance if you would do PPL/Push -Pull - Legs) The way your planning is very confusing to me because you do big compound exercises at the middle of your workout such as bench press, on a back day. Sure, you may argue that it hit your triceps which would be true but that is kind of the problem. You are already hitting your triceps on tuesday and then the day after you do the same thing with close grip bench press. And you do bench again on fridays for some reason? (do less bench and start doing a PPL or do full body workouts instead). Doing a PPL consists off: Chest/Triceps/Front delts (push) Back/Biceps/lateral and posterior delts (that are located on the back side of your shoulders) (pull) Legs/abs (possibly cardio aswell): Some good ab exercises would be: (Insect, Plank knee 2 arm, Russian Twist, Bicycle crunches but also something to put in mind is standing exercises for instance where you use cable it will help to strengthen your core muscles as well). The only problem with this plan for you would be the lack of muscle activation if you only target these your muscles once a week. Which is why I would recommend you to do full body exercises instead. Just make sure you start off with compound/multi joint exercises such as (bench press/deadlift/pull ups/squats/barbell rows/etc) Your major issues that I see on your schedule are (I will go from day to day) Tuesday: So many reps and sets (252 reps in total) and you barely give your muscles a chance to rest (we can see that by the way you perform throughout your other workout days as well). How to fix: Decrease the amount of reps and sets on some things and just add more weight. I would recommend you to change the amounts of reps on bench press/incline bench press and sets for your biceps exercises. Also, if you go through with my recommendation with full body workouts (which I highly recommend for you) but then you would obviously have to change your entire workout plan. wednesday: Once again, a lot of reps and sets (240 reps this time ) Your pull ups does also target your biceps when I assume your biceps and triceps are fully destroyed from the day before. (no worries unless you would stop doing biceps the same day as your chest day (because chest day also includes your triceps, when doing exercises such as bench press/incline) And here is the biggest problem of them all in my opinion. It's the fact that you do close grip bench press for your triceps after you have already DESTROYED your triceps at this point from all the workouts before. Don't know why you can't do more than 5-6 reps every set instead of 12? Read this text again and there you have it. How to fix: This includes with every workout day. Don't do so many sets, especially on smaller muscle areas like your biceps/triceps (reps are fine though as long you decrease the reps and don't do to much on your arms hence to why you can't even do 12 reps of close grip bench press. Friday: Remove bench press for crying out loud (xD), and if you are aiming for shoulders then I would suggest doing them on chest/back days. In my opinion you are also doing way to many sets of squats and reps. I mean if you can do 6 sets with 12 reps every session then you should probably just add more weight with less sets and reps tbh. Also make sure you have some type of posterior delt workouts (that will hit your rear delts). That will make you stronger on bench and deadlifts even. Hopefully this helped. I tried my best but I lowkey feel a bit overwhelmed with all the typing (more of a talking guy) but if you have any further questions then just let me know and I will message you when possible. Much love and good luck with your workouts in the future. :) <3

Honestly when i go to the gym I do cardio everytime before starting my routine, and after the training I always take like 15 mins to do some pumps, plank and stretching. I think it's quite great for the bodyshape

abs are made in the kitchen also you should add traps exercises too

Fix weight problem with better diet instead of working out pls trust me cardio is not fun and if you get on a diet you get better eating habits and become healthier in general

If you want to see abs I think you need 15% or less body fat. For abs exercise I like hanging leg raises on bar or on this "machine" verywellfit.com/thmb/_s4NLjl2yp8xyg52Hnj.. For benchpress - try to change your arm/elbow angle.

just a bump

u train to much

Hi guys. Lately I have seen several forums about muscle gain and I have noticed that many people have doubts or do not know how to gain weight. So I have decided to make a small guide based on my personal experience of 4 years in the gym. Of course, these steps must be followed if you want to gain weight in a natural way and without steroids. XD. -Step 1: Diet It seems like a logical thing to do, but a lot of people fail at this step. If you want to gain weight you have to consume more calories than you expend during the day. To know how many calories you use per day, there are 3 general factors to take into account: weight, height and daily physical activity. To have an exact idea of your calorie consumption, I recommend that you install a calorie counting app, this way it will be easier for you to count your daily calories. (Keep in mind that you will have to weigh your food to know the calories you are consuming in each meal). I recommend that you gain at most 250 - 500 grams of weight per week. If you gain weight too fast, the vast majority of the weight will be fat and what we want is to make a clean bulk in which we gain as little fat as possible. The aliments that I recommend you to gain weight are: (Protein): whole eggs, beef, chicken,turkey, tuna. (carbohydrates):rice, pasta, potatoes, oats (fats):avocados, this nuts, olive oil Try to add some vegetables in each meal. The most important thing about the diet is to be consistent. Make a diet in which you feel comfortable, it helps me to add a sauce such as ketchup zero or bbq zero to make the food more appetizing. -Step 2: Training Training is undoubtedly one of the most important factors when it comes to gaining muscle, you can eat a lot but if you don't train hard, you will only gain fat. There are thousands of routines on the internet, for newbies and advanced people so I'm not going to focus too much on telling you a specific routine that you should follow because it may work for me but not for you.I suggest you try different routines and follow one that works for you. You must train hard,you have to feel fatigue after training. If after training you feel that you have not done anything, it means that you have not trained hard or you are doing something wrong. If you are new to the world of the gym, do not be in a hurry to quickly increase the weight of your exercises. You can be injured if you lift a lot of weight with the wrong technique. Prioritize technique and not weight.(Do not be an ego lifter pls) Buuuut.. yes, it is important to overload the weight of the exercises you do regularly. This is how you should do it: healthline.com/health/progressive-overlo.. Here are some of the basic exercises that you should include in your routines: bench press, squat, military press, deadlift. The last advice I can give you. If you want to do cardio, do it after training. If you do it before training you will be fatigued when doing the exercises. -Step 3: Rest You have to hydrate and eat after training so your body can recover. If you feel fatigue you can take short walks to relieve tension in the muscles, stretching will also help to relieve tension or stiffness. Finally, remember that you have to sleep well so that your body can recover, 7-8 hours. -Step 4: Stop crying In Spain we have a saying: "Quien algo quiere algo le cuesta"(Who wants something, it costs something). So surely to achieve your goal you have to stop doing certain things and stop making excuses. Anyone can gain weight. No matter your genetics or your metabolism, some will cost more and others less, but everyone can. I know it's a lot of text. If you have read it all, I hope this guide has helped you. If you know about fitness and you think something needs to be added, please do so. :D

i have a full body split, and i feel this works best, event with a shitty diet. i think this might work a little better than your current split, since u have a little more volume on each muscle, but you might have longer gym session

When you are begginer, 3 days per week full body workout will give you gains faster than 6 days PPL or other split. Begginer= less than year of training

my program for u (superior gym bros rate as well) every set for 8 except deadlift and hyperextension day 1 chest Dumbbells BP Incline Dumbbell BP Dumbbells chest flies Biceps W-type barbell curle biceps machine incline dumbbell curls

you need more rest than that you will develop constant muscle soreness

Need to rest and eat more, other than that with patience and consistency you'll be surprised how far your physique can go. glhf men :)

bump

go on 125mg tren e5d. ez life.

As a newbie, here are things you should focus first 1. Form and technique. Go watch youtube videos about every exercise and how to do them properly first. I suggest these channels : -renaissance periodization -eugene theo -n1 training -coach kassem and liftrunbang1 on instagram 2. Use light weights. Dont go heavy if your technique is still wobbly. Get used to the movement first then increase load 3. Learn the principle of progressive overload and make it the fundamental of your training. Also startcreating a habit of writing your daily workouts. Track them on a note or something. 4. You dont have to train until failure all the time. Sometimes its fine to leave 1-3 reps in the tank 5. Get your sleep schedule on check. People usually glorify training so much so they are willing to sacrifice their sleep and recovery for it. Not wise. Sleep and recover well 6. To the point of recovery, you dont have to train every single day. Give some days in between for mental and muscle recovery (you can easily burn out if you go hard every single day at the gym) 7. Dont get latch on to the big 3 hype (barbell bench, barbell conv or sumo deadlift, and barbell back or front squat). These movements are very technical, more powerlifting focused movements and there are way better options for muscle building. They are indeed overrated in the hypertrophy lense Chest -> dumbells, machine presses, cables, machine flies all are better from a hypertrophy standpoint and much friendly for the joints then a barbell bench press. Quads -> hack squats, pendulum squats, bulgarian split squats, leg press, leg extensions (mostly rectum femoris) > barbell back or front squats Hamstrings and glutes -> seated leg curls (hams), lying leg curls (hams), even other deadlift variations like RDL (glutes mostly) and the SLDL (hams) are better then conventional and sumo deadlifts for hypertrophy Hipthrusts and glute bridges -> glute focused. Your leg stance on most quad movements can recruit more of glutes involvement (less knee flexion, more glutes) 8. Supplements -> you do not need them. Again just like the big 3, dont get carried away by the hype created by gym bros. Majority supplements are trash and a waste of money. Only few are actually backed by research and can help, and thats only a small amount. Creatine, whey, caffeine. Stick with those and fuck the rest. 9. Keep learning. The internet is your friend but also can be your enemy. Lots of scientific info for free but also misinformation and broscience out there. Follow those channels i gave you and you would be good to go 10. Realize the fact that majority of people you see on instagram are on steroids. In fact i would say roughly 90% are and usually they are the biggest channels out there (gymshark atheletes, larry wheels, tristen lee, etc etc) Also superhero actors are mostly on juice too. Dont get fooled and create your own realistic goals. And stay away from drugs unless you want to increase health risks