gymcells help a guy out

[Deleted member 233773]

been going gym ~months now 2 times maybe 3 times a week consistently 1-1.5 h sesions not seen any crazy gains but im kinda skiny fat icl and i just do bench and dont hit my protein anyway imma start going 4 ish times a week could someone send me thir work out plan of ecirsises?

 

[combatingNorwooding]

Do upper lower/FB if you wanna go 4 times a week.

Just do simple compound exercises.

If you’re skinny fat then cut. Keep protein relatively high and carbs very high

 

[stelynvx]

i just do bench and dont hit my protein

this is why

 

[Deleted member 233773]

this is why

good food is too much effort and goyslop is soo good. icl tho when i did cut out goyslop for a few month i was so good looking not to glaze ymself but everyone says i llooked sexy af

 

[stelynvx]

good food is too much effort and goyslop is soo good. icl tho when i did cut out goyslop for a few month i was so good looking not to glaze ymself but everyone says i llooked sexy af

Fun part is training the part that sucks is eating the same thing everyday. You get used to it though.

 

[estrogen consumer]

been going gym ~months now 2 times maybe 3 times a week consistently 1-1.5 h sesions not seen any crazy gains but im kinda skiny fat icl and i just do bench and dont hit my protein anyway imma start going 4 ish times a week could someone send me thir work out plan of ecirsises?

I run a full body every other day.
Here’s my exercise routine in order (everything is 1 set 4-6 reps 0-1rir)

Unilateral cuffed tricep pushdown
Preacher curls
Unilateral leg extension
Pec Dec
Unilateral close grip lat pulldown
JM press
Hamstring curl
Tbar row
Lat raise
Ab crunch machine
Leg press
Wide grip pulldown

 

[combatingNorwooding]

I run a full body every other day.
Here’s my exercise routine in order (everything is 1 set 4-6 reps 0-1rir)

Unilateral cuffed tricep pushdown
Preacher curls
Unilateral leg extension
Pec Dec
Unilateral close grip lat pulldown
JM press
Hamstring curl
Tbar row
Lat raise
Ab crunch machine
Leg press
Wide grip pulldown

I wouldn’t advice to give a beginner this kind of exercise, too much isolations.

I would remove some things and add more compound movements like chest press and hack squat. Also I wouldn’t advise a beginner to do 4-6 reps tbh. OP, do 6-10 reps to failure in each exercise and stick to the basic movements

 

[estrogen consumer]

I wouldn’t advice to give a beginner this kind of exercise, too much isolations.

I would remove some things and add more compound movements like chest press and hack squat. Also I wouldn’t advise a beginner to do 4-6 reps tbh. OP, do 6-10 reps to failure in each exercise and stick to the basic movements

I don’t see why isolations would be bad for a beginner. They could start gaining coordination and neural adaptations faster for better exercises

 

[combatingNorwooding]

I don’t see why isolations would be bad for a beginner. They could start gaining coordination and neural adaptations faster for better exercises

Isolations are fine, but a beginner should do mostly compound movements since they don’t really have a weak or a strongpoint so they need to train their “whole” body.
beginners will see significant muscle growth by prioritizing heavy compound movements that engage several muscle groups simultaneously, that’s because of Motor Unit Deficits, the core reality is that novice lifters haven't yet developed the neurological ability to fully recruit all their muscle fibers. Because of this, spending hours on "hyperspecialized" movements, like unilateral, isolations isolation exercises isn't the most efficient use of their time imo.

I would advice a beginner to program 15-20 sets of compound exercises per session, when he’s doing only bilateral isolation sets, rather than the overly complex "maximalist" routines.

Isolations like tricep extension and bicep exercises are mandatory yeah, but this is because you simply can’t grow your biceps too much from back moments.