Any advice for fittnes

[teenage_sub]

I am 13 and how much per week, how to train my body correctly and when i can use roids

 

[foidcrackingltn]

blast right now, train 7 times a week fb everyday. 4 x15 on everything.

 

[teenage_sub]

blast right now, train 7 times a week fb everyday. 4 x15 on everything.

But i will stun my height i want to be atleast 6ft

 

[cannibaloid]

I am 13 and how much per week, how to train my body correctly and when i can use roids

Twice a week full body use roids after your 4-5th year but you can do whenever you want it’s your choice. Do you want me to share the exercises you should do?

 

[cannibaloid]

blast right now, train 7 times a week fb everyday. 4 x15 on everything.

 

[teenage_sub]

Twice a week full body use roids after your 4-5th year but you can do whenever you want it’s your choice. Do you want me to share the exercises you should do?

Yes pls

 

[cannibaloid]

Yes pls

FULL BODY TWICE A WEEK

Chest

Machine press or peck deck fly

Seated low cable chest fly

Back

Lat pulldown

Wide grip row

Close grip row

Shoulders

Shoulder press

Lat raise (UNILATERAL)

Rear delt fly (UNILATERAL)

Triceps

Tricep extensions or dips (UNILATERAL)

Biceps

Preacher curls (UNILATERAL)

Forearms

Reverse grip cable curls (UNILATERAL)

Wrist curls (UNILATERAL)

Legs

Adductors

Abductors

Leg extensions

Leg curl

Squats

SETS AND REPS: every single exercise should be done 2 times with 8 reps each. Your first set should be heavy, but not too heavy that you can’t hit 7-8 reps, and also not too light so that you can easily hit 8 reps with no struggle throughout the exercise and especially in the last few reps. The last set should be done to absolute failure, yes even if you are just starting out. Just don’t ego lift and be honest with yourself on how much you can handle.

REST: Do not rest after each and every finished set, once you are done with one muscle group, immediately go over to the other. This is called supersetting. But make sure you go to a muscle group that isn’t involved with the previous muscle group you’ve just trained. So, for example: Once done with your first rep of lat pulldowns, you go to chest, or legs. But you do not go to a muscle group like shoulders, or arms, since those are involved in a back exercise. So you basically hop around like a bunny. This is extremely time efficient. Of course, watch your fatigue levels. If you genuinely feel that it’s getting too much, make sure to rest for 5 minutes or until you feel ready. And then you follow the same circuit again. Though the exception is, during post failure fatigue is much more prominent, so rest will be needed more as well. But the same principle still applies. Done with a failure set of lats? Start your failure set for your leg extension. Do consider a slight rest of 2-4 minutes to catch your breath though.

WARMUP: since you are a beginner, consider warming up, but do not waste your time warming up on every exercise, as this doing exercises will automatically warm up the next muscles to train. Just have correct form, stop when you feel a sharp sensation and do not ego lift and you’ll be fine.

NOTE: This advice does enter the advanced zone of lifting, so switch stuff around to your liking if you find it more comfortable.