Is this routine enough to make gainz

[Htobrother]

I lost about 2-3 kg of muscle
And hoping for muscle memory

started like this every second day

Pushups 3x13

squads 4x25 reps
plank 3x30sec

please be serious

 

[Deleted member 5081]

what's your fitness level?

 

[Htobrother]

what's your fitness level?

as I Said i lost my strength and muscle mass turned into low t cuck

bodyfat is about 17%

what's your fitness level?

Beginner

 

[Deleted member 5081]

your routine is too soft for muscle gain, plain straight
what I recommend from calisthenics basement training for 2 years is that you have 6 moves, each with progressions (for muscle and strength obviously), you wanna progress to the point you do them with one limb:

Pushups: chest, triceps
Squats: quads, hams, calves and lower back
Pullups: back, biceps, abs
Leg raises for abs( final step is hanging L sit leg raises)
Bridges for lower back and mostly entire posterior muscle chain
Wall Assisted Handstand pushups(hardest): shoulders


Start them with easy exercises such as pushups on table for lots and lots of reps, normal squats( then legs together squats, and so on), leg assisted pullups, laying on the floor leg raises, hand elevated bridges, just staying in handstand on wall.

You'll find all the details in the book I took them from, Convict Conditioning, incredible calisthenics training book, you can see transformations on YouTube using this system:

Convict Conditioning.pdf - AnonFiles

anonfile.com

You can go from utterly bad level to prisoner swole and strong using the progressions in the book.

 

[SeiGun]

push up 3*13....
are u even tryin

 

[Moggy]

No, just LOL.

 

[Deleted member 534]

Don’t do squad

Skin leg day

 

[Entschuldigung]

try harder

 

[54UD4D3]

no
you have low amount of exercises and you are not hitting biceps and back
its harder to gain muscles with calisthenics anyways and especially if you lifted before and you don't have additional weights

 

[BigChinHispanic]

Nope

 

[FootLongDong]

This routine is

 

[basedcircassian]

squads are very good. do 10000x100 squads.

 

[Deleted member 5393]

no gym for ur face

 

[abdu21xchad]

Thats so bad
It's so soft you barely can get anything out of this