help me gymmax

[aelimaeli]

im tryna get into the gym but i dont know what to do since im skinny fat
someone give me a split or like workouts to do and on what day and stuff etc
already 6'1, 16yo

 

[mezmalmao]

push pull legs upper. eat at maintenance calories and whole foods with protein and make sure you train abs since youre skinny fat, if u want i can give u exercises

 

[ilovearcherqueen]

If you want to build muscle (if you dont have much at the moment) , have to go through a small maingaining phase, Where you dont eat too much you get really bulky but in surplus and gain a but more fat. it wouldnt make sense if you would cut down at this stage because assuming you do not have much muscle to even show off.

in terms of workout. My split is kinda weird, where i do chest triceps and legs- so i dont have to dedicate a whole other day to legs.
and my second day is back biceps and shoulders
third day is abs+core+ cardio.

Doesnt matter what day you are doing the workouts, if you do at least all the muscle groups or most of them within 1 week you should be solid. you dont have to do abs and core and cardio

I cannot tell you enough, train hard and until you cannot do more than 1 rep towards the end of the set, do about 3 sets (in my opinion) per exercise.

for chest i do db incline bp , normal db bp, triceps i do loads of tricep pull down etc etc. (if you want to know what i do js let me know)

Do about 8-10 reps but make sure almost all of the sets for are reaching failure till the end

 

[aelimaeli]

push pull legs upper. eat at maintenance calories and whole foods with protein and make sure you train abs since youre skinny fat, if u want i can give u exercises

yea excersizes would be nice bro but just every day idk what to do in the gym ykwim i js do cardio and thats it

 

[aelimaeli]

If you want to build muscle (if you dont have much at the moment) , have to go through a small maingaining phase, Where you dont eat too much you get really bulky but in surplus and gain a but more fat. it wouldnt make sense if you would cut down at this stage because assuming you do not have much muscle to even show off.

in terms of workout. My split is kinda weird, where i do chest triceps and legs- so i dont have to dedicate a whole other day to legs.
and my second day is back biceps and shoulders
third day is abs+core+ cardio.

Doesnt matter what day you are doing the workouts, if you do at least all the muscle groups or most of them within 1 week you should be solid. you dont have to do abs and core and cardio

I cannot tell you enough, train hard and until you cannot do more than 1 rep towards the end of the set, do about 3 sets (in my opinion) per exercise.

for chest i do db incline bp , normal db bp, triceps i do loads of tricep pull down etc etc. (if you want to know what i do js let me know)

Do about 8-10 reps but make sure almost all of the sets for are reaching failure till the end

ya bro ofc, any excersized u recommend lmk or like give me a routine, otherwise for eating im pretty solid i think, i js eat my moms cooking jfl
i weigh like 68 kg rn

 

[mezmalmao]

yea excersizes would be nice bro but just every day idk what to do in the gym ykwim i js do cardio and thats it

on push do shoulder press lateral raises chest press incline chest press skullcrushers and tricep pushdown
on pull do preacher curls lat pulldown cable row tbar row hammer curls
on legs do leg extensions leg curl calf raises and abductors and squats
on upper do push and pull combined in one session
2 sets to failure 3 min rest inbetween
search the names of the excersises on tiktok for form advice and how to do them.

 

[ilovearcherqueen]

ya bro ofc, any excersized u recommend lmk or like give me a routine, otherwise for eating im pretty solid i think, i js eat my moms cooking jfl
i weigh like 68 kg rn

Yeah nw bro, thats what i eat too. when i bulked up a bit i used to eat granola cereal ( really cheap especially supermarket brands) they where filled with carbs and kcal. I think one bowl was about 500+ kcal itself, reallt good stuff. I used to make milkshakes quite a bit- not anymore, too much effort- used peanut butter since it was really kcal dense.

Chest/tricep/legs

Bench Press (Dumbbell)


5 sets

3-10 reps

Rest 1min 0s

Incline Bench Press (Dumbbell)


3 sets

5-7 reps

Rest 1min 0s

Seated Dip Machine


3 sets

5 reps

Rest 1min 0s

Leg Press (Machine)


5 sets

10 reps

Rest 1min 0s

Leg Extension (Machine)


3 sets

5-10 reps

Seated Leg Curl (Machine)


3 sets

12 reps

Rest 45s

Triceps Rope Pushdown


2 sets

3-10 reps

Rest 40s


Back/biceps/shoulders

Pull Up


4 sets

2-3 reps

Rest 50s

Bent Over Row (Barbell)


5 sets

5 reps

Overhead Press (Barbell)


5 sets

3-5 reps

Shoulder Press (Dumbbell)


3 sets

5-10 reps

Bicep Curl (Barbell)


5 sets

5 reps

Rest 1min 0s

Preacher Curl (Machine)


3 sets

5-15 reps

Rest 45s

Lateral Raise (Dumbbell)


5 sets

6-15 reps

Rest 1min 0s

Lateral Raise (Cable)


3 sets

5-10 reps

Rest 30s





Ofc different people have different styles of training, but what ever fatigues you, make you feel sore is good.

Every set is almost to failure, Do a weight that makes you go almost to failure on every set

 

[aelimaeli]

on push do shoulder press lateral raises chest press incline chest press skullcrushers and tricep pushdown
on pull do preacher curls lat pulldown cable row tbar row hammer curls
on legs do leg extensions leg curl calf raises and abductors and squats
on upper do push and pull combined in one session
2 sets to failure 3 min rest inbetween
search the names of the excersises on tiktok for form advice and how to do them.

How about cardio and abs? Just abs like 2-3 times a week and cardio every day good?

 

[aelimaeli]

Yeah nw bro, thats what i eat too. when i bulked up a bit i used to eat granola cereal ( really cheap especially supermarket brands) they where filled with carbs and kcal. I think one bowl was about 500+ kcal itself, reallt good stuff. I used to make milkshakes quite a bit- not anymore, too much effort- used peanut butter since it was really kcal dense.

Chest/tricep/legs

Bench Press (Dumbbell)


5 sets

3-10 reps

Rest 1min 0s

Incline Bench Press (Dumbbell)


3 sets

5-7 reps

Rest 1min 0s

Seated Dip Machine


3 sets

5 reps

Rest 1min 0s

Leg Press (Machine)


5 sets

10 reps

Rest 1min 0s

Leg Extension (Machine)


3 sets

5-10 reps

Seated Leg Curl (Machine)


3 sets

12 reps

Rest 45s

Triceps Rope Pushdown


2 sets

3-10 reps

Rest 40s


Back/biceps/shoulders

Pull Up


4 sets

2-3 reps

Rest 50s

Bent Over Row (Barbell)


5 sets

5 reps

Overhead Press (Barbell)


5 sets

3-5 reps

Shoulder Press (Dumbbell)


3 sets

5-10 reps

Bicep Curl (Barbell)


5 sets

5 reps

Rest 1min 0s

Preacher Curl (Machine)


3 sets

5-15 reps

Rest 45s

Lateral Raise (Dumbbell)


5 sets

6-15 reps

Rest 1min 0s

Lateral Raise (Cable)


3 sets

5-10 reps

Rest 30s





Ofc different people have different styles of training, but what ever fatigues you, make you feel sore is good.

Every set is almost to failure, Do a weight that makes you go almost to failure on every set

For any split or gym workouts usually abs 2-3x a week and cardio every day is good right

 

[mezmalmao]

How about cardio and abs? Just abs like 2-3 times a week and cardio every day good?

yh

 

[AD33MON]

im tryna get into the gym but i dont know what to do since im skinny fat
someone give me a split or like workouts to do and on what day and stuff etc
already 6'1, 16yo

Do push, pull and legs in push do chest, triceps and shoulder. Pulls do bicep and back. And for legs do like 4 exercise, for every muscle do like 3 exercise each with 8-10 reps, u can choose any exercise which u like.

 

[AD33MON]

training abs just make them more defined it wont make u gain abs u gotta lose body fat to get abs.

For any split or gym workouts usually abs 2-3x a week and cardio every day is good right

 

[nr1fraudmaxxer]

push pull legs upper. eat at maintenance calories and whole foods with protein and make sure you train abs since youre skinny fat, if u want i can give u exercises

STFU RETARD

 

[Greyascension]

UL6X or FBEOD

 

[nr1fraudmaxxer]

im tryna get into the gym but i dont know what to do since im skinny fat
someone give me a split or like workouts to do and on what day and stuff etc
already 6'1, 16yo

Split: fbeod
Excersises: stable single joint excersises example: peck deck for chest, kelso shrug for traps etc you get the idea
Diet: you first want to get rid of the fat first so stay in a caloric deficit and eat 1.5-2.2 g of protein per kilogram of bodyweight or actually lean muscle but whatever.
Rep range: 5-8
Train to failure or 0 rir
Amount of sets per muscle or excersises: 1-2 with full intensity
And stay consistent thats probably the most important.
Rest time between sets: approx 3-5 minutes it depends and only do straight sets no dropsets or whatever.
Weight: since youre training in a rep range of 5-8 with max intensity its important that you increase the weight to progressive overload when the weight you lifted becomes too easy.
Also dont listen to the other retards spewing shit ton of cope and has actually red 0 studies on hypetrophy.

 

[mezmalmao]

STFU RETARD

i physique mog you faggot keep doing ur fbeod cope

 

[nr1fraudmaxxer]

i physique mog you faggot keep doing ur fbeod cope

Yea post physique then retard you have absolutely no clue what youre rambling about and its so funny

 

[mezmalmao]

Yea post physique then retard you have absolutely no clue what youre rambling about and its so funny

ive been going for 3 years and mog everyone ik so su

 

[nr1fraudmaxxer]

ive been going for 3 years and mog everyone ik so su

Tales post your physique you retard 3 years and that incompentent is insane i realised a traing program like yours is retarded my first year in the gym

 

[Recessed Bateman]

Just ask to Lord-GPT for a routine, also if you dont know how to properly do an exercise ask him how to do it properly.
Also I recommend you to watch YT videos about gym so you know better exercises than the GPT ones and better techniques.

GPT IS A LITTLE DUMB, but if you are a beginner its good enough.

 

[Recessed Bateman]

Tales post your physique you retard 3 years and that incompentent is insane i realised a traing program like yours is retarded my first year in the gym

PPL-UL is kinda the mainstream scientific gym routine so its not bad, also physique is more a genetic issue in combination with previous strength form sports you had before the gym.