(16 youngcel) Can someone give me a workout plan?

[Deleted member 16854]

I'm just a 16 yr old who wants to lose fat and build a better body for myself. But I'm relatively new to the gym and usually don't know what I'm doing. Any simple workout that could last me 2 hours. That would be appreciated. Thank you.

 

[HAPAgymcel]

just this then this, usually about or under an hour too

Strength Training & Muscle Building | Stronglifts: Strength Training and Muscle Building

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[Growth Plate]

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[randomuser2407]

My full post on gymmaxxing: https://looksmax.org/threads/help-me-looks-max.481766/post-7927218

just this then this, usually about or under an hour too

Strength Training & Muscle Building | Stronglifts: Strength Training and Muscle Building

Stronglifts helps you get stronger, build muscle and improve your fitness. Discover our training program, exercise guides and weightlifting app.

stronglifts.com

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Stronglifts is a very bad program, it is too minimalist and the deloads recommended lead to much less muscle growth.

5/3/1 is okay for intermediates but it is not a good program for hypertrophy because there aren't enough exercises, so it's better for powerlifters than bodybuilders.

 

[HAPAgymcel]

5/3/1 is okay for intermediates but it is not a good program for hypertrophy because there aren't enough exercises, so it's better for powerlifters than bodybuilders.

assistance work though

 

[randomuser2407]

assistance work though

The problem with 5/3/1 and stronglifts is that they are powerlifting programs, so they are not good for aesthetics.

Of course, strength gain leads to muscle gain, but when you have to focus on only a few exercises, you end up neglecting important muscle groups. This happens because powerlifters only care about their performance on the big 3, not how they look.

But bodybuilding is the main reason why most guys get into lifting, to look better. This is also why most guys who do starting strength end up fat and when they cut, they have a very big lower body but a tiny upper body.

The program I use makes me squat 3 times per week, but I also bench press 3 times per week and use different variations and lots of assistance work to address my weaknesses so it is superior to other novice programs.

 

[jaw_is_law]

why lift weights when its about the face? but no seriously if you are subfive then working out is going to do almost nothing you have to already be goodlooking already for working out to have much if not any benefit for increasing your SMV

 

[Deleted member 16854]

why lift weights when its about the face? but no seriously if you are subfive then working out is going to do almost nothing you have to already be goodlooking already for working out to have much if not any benefit for increasing your SMV

Well I'm not subfive in the face

 

[jaw_is_law]

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yes this is true people who dont workout but just take steroids make more muscle growth than people who are natural and weight train

 

[Deleted member 16854]

yes this is true people who dont workout but just take steroids make more muscle growth than people who are natural and weight train

I'm literally just trying to lose fat and build muscle. I'm new to the gym

 

[Deleted member 16854]

My full post on gymmaxxing: https://looksmax.org/threads/help-me-looks-max.481766/post-7927218


Stronglifts is a very bad program, it is too minimalist and the deloads recommended lead to much less muscle growth.

5/3/1 is okay for intermediates but it is not a good program for hypertrophy because there aren't enough exercises, so it's better for powerlifters than bodybuilders.

just this then this, usually about or under an hour too

Strength Training & Muscle Building | Stronglifts: Strength Training and Muscle Building

Stronglifts helps you get stronger, build muscle and improve your fitness. Discover our training program, exercise guides and weightlifting app.

stronglifts.com

T Nation Content

Discover a more intelligent approach for getting bigger, stronger, and leaner.

www.t-nation.com

Someone completely new to the gym? Only went for a few days.

 

[jaw_is_law]

Well I'm not subfive in the face

ok then if your not subfive in the face the best advice I could give to you is that girls prefer fit, lean athletic guys over bulky, muscular, steroid freaks so if you want to workout to appeal to girls I suggest going on a healthy ketogenic diet and regularly lifting weights 30 minutes a day on top of 1 hour and 30 minutes of cardio either jogging or something like that

but if you just want to be muscular and not appeal to women then do some tren and lift for 2 to 3 hours a day 6 days a week using progressive overload and bulking

 

[jaw_is_law]

I'm literally just trying to lose fat and build muscle. I'm new to the gym

it just depends on what your doing it for

 

[randomuser2407]

Someone completely new to the gym? Only went for a few days.

Like I said, my program is the best thing for you, it is meant for your first year of serious training, and it guarantees results if you follow it properly, because you will be able to add 5 lbs to the bar on the squat and deadlift, and 2.5 lbs to the bar on every other exercise, and this is every workout, so more than once per week. No other program can guarantee you such a fast rate of progress.

And the stronger you get on those exercises, the more muscular you are going to be.

It is also really time effective because you only go 3 times per week, and focus on compound movements that work many muscle groups at the same time with some isolation exercises to prevent weaknesses from forming. Most guys focus too much on isolation exercises and take years to make decent results because of that, then they hop on gear because they think it's the only way.

 

[Deleted member 16854]

ok then if your not subfive in the face the best advice I could give to you is that girls prefer fit, lean athletic guys over bulky, muscular, steroid freaks so if you want to workout to appeal to girls I suggest going on a healthy ketogenic diet and regularly lifting weights 30 minutes a day on top of 1 hour and 30 minutes of cardio either jogging or something like that

but if you just want to be muscular and not appeal to women then do some tren and lift for 2 to 3 hours a day 6 days a week using progressive overload and bulking

Thank you. Tbh I always knew lean & athletic body types were ideal. But you see. I'm about of a fatcel. And I need a good way to lose fat and craft a lean athletic body that I desire. I wanna get rid of man boobs and love handles.

 

[Deleted member 16854]

Like I said, my program is the best thing for you, it is meant for your first year of serious training, and it guarantees results if you follow it properly, because you will be able to add 5 lbs to the bar on the squat and deadlift, and 2.5 lbs to the bar on every other exercise, and this is every workout, so more than once per week. No other program can guarantee you such a fast rate of progress.

And the stronger you get on those exercises, the more muscular you are going to be.

It is also really time effective because you only go 3 times per week, and focus on compound movements that work many muscle groups at the same time with some isolation exercises to prevent weaknesses from forming. Most guys focus too much on isolation exercises and take years to make decent results because of that, then they hop on gear because they think it's the only way.

Thank you so much brocel. Does it help fatcels too. I'm a bit overweight. It helps lose fat & build muscle too right..?

 

[jaw_is_law]

Thank you. Tbh I always knew lean & athletic body types were ideal. But you see. I'm about of a fatcel. And I need a good way to lose fat and craft a lean athletic body that I desire. I wanna get rid of man boobs and love handles.

just do ketogenic diet and 2 hours of cardio and 30 minutes of weight lifting preferably high rep low weight

 

[randomuser2407]

ok then if your not subfive in the face the best advice I could give to you is that girls prefer fit, lean athletic guys over bulky, muscular, steroid freaks so if you want to workout to appeal to girls I suggest going on a healthy ketogenic diet and regularly lifting weights 30 minutes a day on top of 1 hour and 30 minutes of cardio either jogging or something like that

but if you just want to be muscular and not appeal to women then do some tren and lift for 2 to 3 hours a day 6 days a week using progressive overload and bulking

This is very retarded advice.

1h per day means no recovery or using a very low frequency program, so very slow progress.

Cardio is completely useless for muscle growth btw and isn't even needed for health if he did squats and deadlifts.

Also, the ketogenic diet is retarded. Weight loss and weight gain can only happen through calories in vs calories out, not through some ketosis bullshit. So the only thing that matters in terms of diet is calories, macronutrients (carbs, proteins and fats) and micronutrients (vitamins and minerals). Also, it is not optimal to limit carb intake because it leads to worse performance in the gym and excessive fat intake will make him feel lethargic. Low carb only works for people who are cutting, not for people who want to gain muscle.

 

[jaw_is_law]

just do ketogenic diet and 2 hours of cardio and 30 minutes of weight lifting preferably high rep low weight

everyday

 

[Deleted member 16854]

This is very retarded advice.

1h per day means no recovery or using a very low frequency program, so very slow progress.

Cardio is completely useless for muscle growth btw and isn't even needed for health if he did squats and deadlifts.

Also, the ketogenic diet is retarded. Weight loss and weight gain can only happen through calories in vs calories out, not through some ketosis bullshit. So the only thing that matters in terms of diet is calories, macronutrients (carbs, proteins and fats) and micronutrients (vitamins and minerals). Also, it is not optimal to limit carb intake because it leads to worse performance in the gym and excessive fat intake will make him feel lethargic. Low carb only works for people who are cutting, not for people who want to gain muscle.

Is it possible to lose fat and build this muscle at the same time?

 

[jaw_is_law]

This is very retarded advice.

1h per day means no recovery or using a very low frequency program, so very slow progress.

Cardio is completely useless for muscle growth btw and isn't even needed for health if he did squats and deadlifts.

Also, the ketogenic diet is retarded. Weight loss and weight gain can only happen through calories in vs calories out, not through some ketosis bullshit. So the only thing that matters in terms of diet is calories, macronutrients (carbs, proteins and fats) and micronutrients (vitamins and minerals). Also, it is not optimal to limit carb intake because it leads to worse performance in the gym and excessive fat intake will make him feel lethargic. Low carb only works for people who are cutting, not for people who want to gain muscle.

it just depends bro

 

[jaw_is_law]

Is it possible to lose fat and build this muscle at the same time?

trennything is possible

 

[randomuser2407]

Thank you so much brocel. Does it help fatcels too. I'm a bit overweight. It helps lose fat & build muscle too right..?

How overweight are you? What is your weight and height?

You need to calculate your BMI, if you are obese, then cut by losing 2 lbs of fat per week by tracking your calories every day with an app like Myfitnesspal or Cronometer and selecting the goal of losing 2 lbs per week.

If your BMI is in the healthy range, then you shouldn't cut because you will need to be muscular to have abs anyways.
I have better ab definition now at 205 lbs than when I was at 138 lbs at 6'4" even though I am at a higher body fat percentage.

The program will work for both bulking and cutting and since you are a complete beginner, you will gain some muscle while cutting (your strength numbers will improve while you lose weight).

 

[randomuser2407]

trennything is possible

Recomp is actually possible for fat beginners.

 

[thecel]

This:

The 6-8-10-12 Strength & Hypertrophy Workout Split (Simple Gymmax Program Framework) 6-DAY & 4-DAY SAMPLE ROUTINES PROVIDED

The 6-8-10-12 Strength & Hypertrophy Workout Split Each workout consists of a foundational base of 3 exercises and an optional bodybuilding exercise. The 1st exercise is the MAIN LIFT. It’s a compound movement done for 3 sets of 6 reps with heavy loads. The 2nd exercise is the ACCESSORY...

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[thecel]

This:

Try this 4-day linear/double progression gymmax program:

@thecel’s UPPL 4-Day Begintermediate. The Best Gymmax Program Ever Designed.

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[Deleted member 24586]

Well I'm not subfive in the face

How tall are you?

 

[longjohnmong]

This is also why most guys who do starting strength end up fat and when they cut, they have a very big lower body but a tiny upper body.

The reason they have a "tiny" upper body is that SS is a routine for novices that's meant to be run 3-9 months. Does the average person using some BB routine look better than the average SS user after 3-9 months?

Here's a dude who achieved a 200lbs overhead press in 9 months:

My final results from Starting Strength LP

I just finished up Starting Strength LP and I thought I'd post my final results since I made pretty good progress. Originally I posted this under &quo

startingstrength.com

It's kind of hard for me to imagine someone with a tiny upper body pressing 200lbs overhead.