Physique good for 14m never trained before.

[HarmonyMiracle]

Ik im skinny but i want ur opinions on my base body and what i should train.

 

[Oscaridk]

good for untrained yes

 

[YoungPhilosopher]

not even close to a good physique
are you retarded you think youre gonna have a good physique while never training

i know you posteed this shit thinking your body was good LOL and u were trying to fish compliments
but no ur skinny as fuck i can see your ribs

 

[Oscaridk]

Wide clavicles, I'd say start going to gym

 

[JohnathanPickleton]

Wide clavicles, I'd say start going to gym

not wide his clavicles are like 15"-16"

 

[Oscaridk]

Ik im skinny but i want ur opinions on my base body and what i should train.

I'll give you a 4 day a week split

Bench press	Incline db press	Barbell rows	Lat pulldowns	Bicep curls	Lateral raises
5-8 reps	8-12 reps	6-8 reps	12-15 reps	8-12 reps	12-15
3 sets	3 sets	3 sets	3 sets	3 sets	4 sets
3 minutes rest	2 minutes rest	3 mins rest	2 mins rest	2 minutes rest	1m rest

Upper body on Monday and Thursday

Lower body on Wednesday and Saturday

Barbell back squats	Leg press	Hamstring extentions	Calf raises	Cable crunches	Hanging knee raises
5-8 reps	8-12 reps	12-15 reps	15-20 reps	8-12 reps	8-12 reps
3 sets	3 sets	3 sets	3 sets	3 sets	3 sets
3 minutes rest	2 mins rest	2 mins rest	1 min rest	2 mins rest	2 mins rest

Rep me pls

 

[HarmonyMiracle]

I'll give you a 4 day a week split

Bench press	Incline db press	Barbell rows	Lat pulldowns	Bicep curls	Lateral raises
5-8 reps	8-12 reps	6-8 reps	12-15 reps	8-12 reps	12-15
3 sets	3 sets	3 sets	3 sets	3 sets	4 sets
3 minutes rest	2 minutes rest	3 mins rest	2 mins rest	2 minutes rest	1m rest

Upper body on Monday and Thursday

Lower body on Wednesday and Saturday

Barbell back squats	Leg press	Hamstring extentions	Calf raises	Cable crunches	Hanging knee raises
5-8 reps	8-12 reps	12-15 reps	15-20 reps	8-12 reps	8-12 reps
3 sets	3 sets	3 sets	3 sets	3 sets	3 sets
3 minutes rest	2 mins rest	2 mins rest	1 min rest	2 mins rest	2 mins rest

Rep me pls

Thank u so much im gonna try my best to get a gym subscription idk if my parents will allow me

 

[Oscaridk]

Thank u so much im gonna try my best to get a gym subscription idk if my parents will allow me

no problem

 

[HarmonyMiracle]

not even close to a good physique
are you retarded you think youre gonna have a good physique while never training

i know you posteed this shit thinking your body was good LOL and u were trying to fish compliments
but no ur skinny as fuck i can see your ribs

Nga thats why i said what should i train i litt said im skinny can u read. Toxism at its finest holy. I litt basically said its not good thats why i asked what to do. If ur gonna reply atleast help me.

 

[Oscaridk]

Nga thats why i said what should i train i litt said im skinny can u read. Toxism at its finest holy. I litt basically said its not good thats why i asked what to do. If ur gonna reply atleast help me.

Don't mind these type of users. Listen to good users that will give you advice instead of putting you down

 

[HarmonyMiracle]

Don't mind these type of users. Listen to good users that will give you advice instead of putting you down

Thank you he didnt even read my description lol

 

[cannibaloid]

I'll give you a 4 day a week split

Bench press	Incline db press	Barbell rows	Lat pulldowns	Bicep curls	Lateral raises
5-8 reps	8-12 reps	6-8 reps	12-15 reps	8-12 reps	12-15
3 sets	3 sets	3 sets	3 sets	3 sets	4 sets
3 minutes rest	2 minutes rest	3 mins rest	2 mins rest	2 minutes rest	1m rest

Upper body on Monday and Thursday

Lower body on Wednesday and Saturday

Barbell back squats	Leg press	Hamstring extentions	Calf raises	Cable crunches	Hanging knee raises
5-8 reps	8-12 reps	12-15 reps	15-20 reps	8-12 reps	8-12 reps
3 sets	3 sets	3 sets	3 sets	3 sets	3 sets
3 minutes rest	2 mins rest	2 mins rest	1 min rest	2 mins rest	2 mins rest

Rep me

 

[Oscaridk]

what's so funny about a workout split.

View attachment 5614376

 

[HarmonyMiracle]

View attachment 5614376

Keep trolling JFL prince

 

[cannibaloid]

It’s a bad split

 

[cannibaloid]

what's so funny about a workout split.

It’s a bad workout routine

 

[cannibaloid]

Keep trolling JFL prince

Run a full body split twice a week instead bro

 

[Oscaridk]

It’s a bad split

Dude.
I study sports science and watched 20+ workout split videos
I know my stuff

 

[Oscaridk]

Run a full body split twice a week instead bro

There's no fun hitting every muscle on the same day it's all crammy and exhausting and you can't even get ideal muscle. It'll grow you but it's no where near optimal

 

[cannibaloid]

Dude.
I study sports science and watched 20+ workout split videos
I know my stuff

“Muh i study sport science muh” it’s still a bad workout routine. You’re doing squats twice, neglecting leg extensions, not even training the triceps nor shoulders except lat raises. You also completely disregard the forearms. And to make it even worse the horrible set to rep ratio on half of the exercises you’ve provided.

 

[Oscaridk]

“Muh i study sport science muh” it’s still a bad workout routine. You’re doing squats twice, neglecting leg extensions, not even training the triceps nor shoulders except lat raises. You also completely disregard the forearms. And to make it even worse the horrible set to rep ratio on half of the exercises you’ve provided.

1. Triceps get worked from incline db press and bench.
2. Leg extentions aren't even needed.
3. Front delts get worked from bench and incline db press and lateral raises are spammed
4. Who genuinely does forearms + they get indirectly worked
5. These are standard set to rep ratios fym

 

[cannibaloid]

There's no fun hitting every muscle on the same day it's all crammy and exhausting and you can't even get ideal muscle. It'll grow you but it's no where near optimal

Exhaustion can be mitigated if ur not a retard fatiguing yourself. Optimally 2-3 sets and 8 reps per muscle group per workout is best, if you add a third day you’re doing 6 sets a week. That’s more than enough to grow. It also doesn’t make your life revolve around going to the gym neither.

 

[Oscaridk]

Exhaustion can be mitigated if ur not a retard fatiguing yourself. Optimally 2-3 sets and 8 reps per muscle group per workout is best, if you add a third day you’re doing 6 sets a week. That’s more than enough to grow. It also doesn’t make your life revolve around going to the gym neither.

Going till faiilure is optimal. Also 2-3 sets of 8 or 3 sets of 8-12 who gives a fuck. Both will grow almost identical muscle

 

[cannibaloid]

1. Triceps get worked from incline db press and bench.
2. Leg extentions aren't even needed.
3. Front delts get worked from bench and incline db press and lateral raises are spammed
4. Who genuinely does forearms + they get indirectly worked
5. These are standard set to rep ratios fym

Your reasonings are horrible. Muscles still need biased stimulus for better results, you can’t just rely on a chest press to grow your triceps, or your front delts. Same logic applies to forearms. Your standard reps claim is also just bullshit, you’re telling me full body is exhausting yet contradict yourself by having your rep count exceed 8 reps which will fatigue you. Do you even know why you’re alternating the set and rep count for different exercises? Or do you just think more sets and reps more equal gains?

 

[finessed]

Ik im skinny but i want ur opinions on my base body and what i should train.

good base, start going to the gym

 

[cannibaloid]

Going till faiilure is optimal. Also 2-3 sets of 8 or 3 sets of 8-12 who gives a fuck. Both will grow almost identical muscle

??? Okay? You still go to failure on full body bro. Also, if it’s no different muscle growth then why are you doing 4 sets of 15 and not just 2 sets of 8? It’s Way more time efficient, less fatigue and you take your sets more seriously. Do you also believe in 3 sets of warm up?

 

[HarmonyMiracle]

good base, start going to the gym

Thank u so much

 

[finessed]

Thank u so much

your welcome

 

[HarmonyMiracle]

Run a full body split twice a week instead bro

Thank you

 

[cannibaloid]

Thank u so much

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 (UNILATERAL)
Machine dips (UNILATERAL)

Biceps

Preacher curls (UNILATERAL)

Forearms

Reverse grip cable curls (UNILATERAL)

Wrist curls (UNILATERAL)

Legs

Adductors

Abductors

Leg extensions

Leg curl

Hack 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 6-8 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 to start your first set. 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 set 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 proceed. 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 before hopping to the next failure set though.

WARMUP: since you are a beginner, consider warming up, but do not waste your time warming up on every exercise, as 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 it might be hard to get the hang of it initially. Switch stuff around to your liking if you find it more comfortable, and eventually change the split if you feel like this one is not your cup of tea. Order of exercises are also very important, make sure you optimize the order to mitigate fatigue as much as possible during the workout. I can private dm you if you want me to further elaborate on this and my personal order that has helped me.

 

[HarmonyMiracle]

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 (UNILATERAL)
Machine dips (UNILATERAL)

Biceps

Preacher curls (UNILATERAL)

Forearms

Reverse grip cable curls (UNILATERAL)

Wrist curls (UNILATERAL)

Legs

Adductors

Abductors

Leg extensions

Leg curl

Hack 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 6-8 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 to start your first set. 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 set 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 proceed. 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 before hopping to the next failure set though.

WARMUP: since you are a beginner, consider warming up, but do not waste your time warming up on every exercise, as 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, and eventually change the split if you feel like this one is not your cup of tea. Order of exercises are also very important, make sure you optimize the order to mitigate fatigue as much as possible during the workout. I can private dm you if you want me to further elaborate on this and my personal order that has helped me.

Thank you so much this is all i asked for

 

[HarmonyMiracle]

not wide his clavicles are like 15"-16"

Is that good tho?

 

[cannibaloid]

Thank you so much this is all i asked for

I also suggest you follow gym content creators such as Jacob Oestreicher, trstnn.lifts, TNF, Jeff Nippard (for simplified information and his exercise tierlists). Do NOT follow any creator that recommends more than 2 sets to 8 reps or any repetitive movements or some weird pseudo bullshit (and lowkey don’t fall for the corny ass gymshark-esque culture content)

 

[cannibaloid]

I did fuck up with the supersetting part. The way i approach this workout is a distinct hybrid of supersetting and alternating sets to mitigate fatigue build up. My first non failure sets are grouped exercises circuit-like. After that i rest and get ready for my failure sets. My failure sets i do rest much longer in between them, so i do not jump into another exercise instantly. after i am done with all of my failure sets i rest adequately to get into my second half of the workout, that being arms for me. And then from there i follow the same circuit principle as i previously mentioned. I hope this doesn’t sound too confusing.