I need a training plan

[notagreycell]

Its my first day gymcelling im completely new i need a good training plan especially for upper body i need a decent split my stats are 16 years old 179cm 86kg 23-25bf 19 inch bidelt untrained

 

[notagreycell]

Its my first day gymcelling im completely new i need a good training plan especially for upper body i need a decent split my stats are 16 years old 179cm 86kg 23-25bf 19 inch bidelt untrained

@Yani @Fridx help a brotha out

 

[Fridx]

Its my first day gymcelling im completely new i need a good training plan especially for upper body i need a decent split my stats are 16 years old 179cm 86kg 23-25bf 19 inch bidelt untrained

Fbeod

 

[Fridx]

Or push pull skip

 

[Fridx]

Im not a gymcel tho ask gymcels

 

[notagreycell]

Im not a gymcel tho ask gymcels

Tag gymcels for me

 

[Fridx]

Tag gymcels for me

@Knight

 

[Yani]

@Yani @Fridx help a brotha out

I'm not a gymcel bhai

 

[bolinha]

your new training plan

1 am jerk off to train arms
10 pm do a voice call to your bros how mutch you want money max and turn those 100 cents to a doller
12 pm put your face on glass bowl with beer and ice and drink it all for protein to gain muscles
1pm cry drunk because you not chad
2 pm To achieve status maxxing, go to the middle of a subway in New York and start putting flour on your head, let your friend film it, and then yell and say n word
3pm to train ass hole ask your friend get molested
4pm to train oper boddies do massai jumps and inject estrogen to get big uper boddie
5pm go sleep Rest to regenerate for tomorrow's intensive training session.

and repeat all that again

 

[Bishoplol]

Upper lower + PPL works wonders both if you're natty or enhanced. U can also ditch 1 legs/lower day and add an arm day. Train 2-3 sets with great intensity and moderate volume. Since you're a beginner you'll respond well to volume just like an enhanced guy would. Just finish your set when you can't physically move the weight anymore.

Also go in a deficit. In first year you can do a great recomp which just means losing fat and gaining muscle. Use carbs do your advantage for energy if you're gonna be in a large deficit.

 

[rotation]

FBEOD mogs

U/L is good too, or you could just to U/R if you don't care about legs

 

[FiendFiend]

Its my first day gymcelling im completely new i need a good training plan especially for upper body i need a decent split my stats are 16 years old 179cm 86kg 23-25bf 19 inch bidelt untrained

u dont need a training plan u need to diet fat fuck

 

[notagreycell]

u dont need a training plan u need to diet fat fuck

I already do you fucking retard besides i dont look very fat for my stats you utter faggot dieting without going to the gym is retarded any ways

 

[Knight]

Its my first day gymcelling im completely new i need a good training plan especially for upper body i need a decent split my stats are 16 years old 179cm 86kg 23-25bf 19 inch bidelt untrained

if ur a new lifter just start out w the bogstandard PPL(push pull legs (chest triceps,back biceps, legs shoulders abs) ) for atleast 1-2months learning form and prioritising form over weights initially,

once form is peak, then u can start adding on the weights and lifting heavier via progressive overload, this meaning, after being able to do 7 reps u increase the weight.

always do 2-3 sets per exercise till failure or 1 rir (rep in reserve) ensure ur tracking ur calories depending on your goal, so if u wanna lose weight u eat 300-500kcal below maintenance and if y wanna gain weight u eat the opposite. Ensuring ur protein stays 2.2g per kg of bw or 1g per lbs of bw, and carbs stay moderately high and fats stay between 70-90g daily intake

 

[Knight]

FBEOD mogs

U/L is good too, or you could just to U/R if you don't care about legs

not for a brand new lifter

 

[Knight]

Its my first day gymcelling im completely new i need a good training plan especially for upper body i need a decent split my stats are 16 years old 179cm 86kg 23-25bf 19 inch bidelt untrained

for reference im 183cm 76kg 14%bf w 21inch bidelts trained

 

[notagreycell]

for reference im 183cm 76kg 14%bf w 21inch bidelts trained

Mirin

 

[rotation]

not for a brand new lifter

yes, even for a brand new lifter

as long as its programmed correctly gauged to a beginners level it's still more optimal

 

[rotation]

1g per lbs of bw

for hypertrophy nothing more than 0.7g per lb is necessary

elijah mundy went into detail on this

 

[mohi_100]

yes, even for a brand new lifter

as long as its programmed correctly gauged to a beginners level it's still more optimal

Show fizeek or stop waisting our time nigga

 

[rotation]

Show fizeek or stop waisting our time nigga

how is physique relevant to knowledge haha

i'm 15 with 7/8 months training

but if I can prove all my claims to you why does it matter if im small or not?

 

[Knight]

how is physique relevant to knowledge haha

i'm 15 with 7/8 months training

but if I can prove all my claims to you why does it matter if im small or not?

good build brah, stats? height weight?

 

[Aromasin]

nga omfg i though you werde volksstaffel and replied in german you niga

 

[rotation]

good build brah, stats? height weight?

thanks brah

5'10, somewhere around 68.5kg, no clue what bf% but pretty lean

bideltoid is around 19.5-20 inches I believe, but I may have messed up the measurement

 

[notagreycell]

Its my first day gymcelling im completely new i need a good training plan especially for upper body i need a decent split my stats are 16 years old 179cm 86kg 23-25bf 19 inch bidelt untrained

Update it turns out im 78kg not 86kg