Workout guide for beginners?

Anchor_Ship

Anchor_Ship

Luminary
Joined
Dec 17, 2021
Posts
8,281
Reputation
9,628
Looking to get a physique as I currently am underweight basically twink body at around 130 pounds and 5"10
Looking for a guide on building muscle or whatever advice can be given
 
  • +1
Reactions: currylightskin and Deleted member 15827
> twink
Eat x100
Opening Fridge x100
Fork Lift ups x100
Only after this is fixed, then you workout.
 
  • +1
  • JFL
Reactions: Danish_Retard, Deleted member 18012, currylightskin and 1 other person
  • +1
Reactions: currylightskin and DeathlyAware
download myfitnesspal
Log everything you eat for a week
Add 500 cal to your eating quota (add it to whatever it was on average when you logged calories last week) for next week
Go to the gym and lift 5x a week, any trainer or online you can find a decent workout plan and stick to it.
Make sure you eat 100g of protein per day.
Weigh yourself every week, if your wait remains the same, add another 500cal

Do this for 12 weeks

As simple as it can get
 
  • +1
  • JFL
Reactions: Danish_Retard, Anchor_Ship, currylightskin and 1 other person
Shoulder chest tri same day legs ( squats and back/ deadlift and back- alternate between this)

4 times a week for first two months and 4-5 times after third month. You'll grow. Don't bulk, eat at maintenance or very slight surplus. Don't overcomplicate it, go to the gym and lift hard, don't stress about routine , volume etc now. You can tinker around with it after three to four months. Spend 90 minutes in gym and take rest periods seriously, go to failure on every aet
 
  • +1
Reactions: Anchor_Ship
RabidRosaries said:
Shoulder chest tri same day legs ( squats and back/ deadlift and back- alternate between this)

4 times a week for first two months and 4-5 times after third month. You'll grow. Don't bulk, eat at maintenance or very slight surplus. Don't overcomplicate it, go to the gym and lift hard, don't stress about routine , volume etc now. You can tinker around with it after three to four months. Spend 90 minutes in gym and take rest periods seriously, go to failure on every aet
Click to expand...
based but wdym but the last sentence?
 
RabidRosaries said:
Shoulder chest tri same day legs ( squats and back/ deadlift and back- alternate between this)

4 times a week for first two months and 4-5 times after third month. You'll grow. Don't bulk, eat at maintenance or very slight surplus. Don't overcomplicate it, go to the gym and lift hard, don't stress about routine , volume etc now. You can tinker around with it after three to four months. Spend 90 minutes in gym and take rest periods seriously, go to failure on every aet
Click to expand...
cope, tracking macros is everything
 
  • JFL
Reactions: Deleted member 15827
Oh I forgot keep your reps between 5-8 on compounds like squats. And 8-12 on dumbbell movements like shoulder OHP, bench etc. Go above 15 only on lateral raises and tricep pullovers.
 
  • +1
Reactions: Anchor_Ship
  • +1
  • JFL
Reactions: Anchor_Ship and Deleted member 18012
RabidRosaries said:
Youll grow as a beginner even if u do most things wrong
Click to expand...
bro looking at your physique I'd rather not take workout or diet advice from you no offence
 
  • JFL
Reactions: Danish_Retard
Anchor_Ship said:
based but wdym but the last sentence?
Click to expand...
I mean most people lift the weight and think it gets hard and put down the weight. Instead it's better to do less sets overall but go till failure on every set ( ie. You cannot lift the weight even one more time). Don't choose pussy weights and do 30 reps that will just be waste of energy time and cardio will be the bottleneck. Instead do less reps go to failure and take ample rest between sets. A good workout for eg would be 3 sets of bench8-12 reps , 3 sets dips ( assisted) 10 reps, 3 shoulder OHP( 8-12) , 3 tricep pullovers dropset ( 15-20)/ 1 -2 sets of lateral raises continuously for 2 minutes ( the only exercise I do extremely high reps on , the muscle burns extremely well as it's small and high reps target it well)
 
  • +1
Reactions: Anchor_Ship
Adamantium said:
bro looking at your physique I'd rather not take workout or diet advice from you no offence
Click to expand...
I'm 6'3 it's hard to look buff for me plus I'm natty and my starting Physique had 0 muscle.

Before and after
IMG 20200603 212029


IMG 20220223 161111
 
Last edited:
  • +1
Reactions: Anchor_Ship
RabidRosaries said:
I mean most people lift the weight and think it gets hard and put down the weight. Instead it's better to do less sets overall but go till failure on every set ( ie. You cannot lift the weight even one more time). Don't choose pussy weights and do 30 reps that will just be waste of energy time and cardio will be the bottleneck. Instead do less reps go to failure and take ample rest between sets. A good workout for eg would be 3 sets of bench8-12 reps , 3 sets dips ( assisted) 10 reps, 3 shoulder OHP( 8-12) , 3 tricep pullovers dropset ( 15-20)/ 1 -2 sets of lateral raises continuously for 2 minutes ( the only exercise I do extremely high reps on , the muscle burns extremely well as it's small and high reps target it well)
Click to expand...
I do not know what a dropset or an assisted dip I am new to this but I get most of what you are saying, higher weight less reps?
 
Anchor_Ship said:
I do not know what a dropset or an assisted dip I am new to this but I get most of what you are saying, higher weight less reps?
Click to expand...
Yes don't go too low but 6-12 reps should be ideal on most exercises.
 
  • +1
Reactions: Anchor_Ship
RabidRosaries said:
Yes don't go too low but 6-12 reps should be ideal on most exercises.
Click to expand...
Do you have any videos on exercises or guides? I don't know most of the terminology I just started wanting to gain muscle around two weeks ago. Most of my workout would just be running and basketball every day which does not gain muscle it just kept me lean
 
  • +1
Reactions: Deleted member 15827
Also if you can get casein instead of whey it stays in system longer and as a beginner you don't need to bulk. This reduces appetite and keeps protein in your system throughout night unlike whey
 
  • +1
Reactions: Anchor_Ship
C
Anchor_Ship said:
Do you have any videos on exercises or guides? I don't know most of the terminology I just started wanting to gain muscle around two weeks ago. Most of my workout would just be running and basketball every day which does not gain muscle it just kept me lean
Click to expand...
Heck out Sean nalewany he has shorts on YouTube. They're only thirty seconds long
 
  • +1
Reactions: Anchor_Ship
@Anchor_Ship's entire thread is 2 lanklets giving him advice for working out.

This nigga @RabidRosaries was JUST asking for leanmaxx advice 2 DAYS AGO.
 
  • JFL
  • +1
Reactions: Deleted member 15827, Deleted member 17763 and Anchor_Ship
Was typing up a program for you in response to this but it ended up being way too comprehensive of a guide for just a comment, and I will likely use parts of it to start my coaching business going forward, so I just pmed you it. If anyone else wants to see it shoot me a pm, it includes the program as well as advice on diet and important lifting principles like Form, Progressive Overload, Safety, and going to Failure.

Don't listen to the deniers who are coping with being lazy fucks, lifting will improve things for anyone who gives it a serious chance. Even if you're truly subhuman and destined to be an incel you can at least probably improve the amount of respect people give you in simple daily situations, or get a base going in case you get surgery in the future. There's a reason no one ever says they started lifting and regretted it.
 
  • +1
Reactions: Anchor_Ship
PearlHandledDeck said:
Was typing up a program for you in response to this but it ended up being way too comprehensive of a guide for just a comment, and I will likely use parts of it to start my coaching business going forward, so I just pmed you it. If anyone else wants to see it shoot me a pm, it includes the program as well as advice on diet and important lifting principles like Form, Progressive Overload, Safety, and going to Failure.

Don't listen to the deniers who are coping with being lazy fucks, lifting will improve things for anyone who gives it a serious chance. Even if you're truly subhuman and destined to be an incel you can at least probably improve the amount of respect people give you in simple daily situations, or get a base going in case you get surgery in the future. There's a reason no one ever says they started lifting and regretted it.
Click to expand...
My goal is to improve my physique which is honestly pretty subhuman tier. I am waging for my surgeries to your point and honestly any gains would be great. I will check your PM(y)
 
  • +1
Reactions: Deleted member 17763
You must log in or register to reply here.

Similar threads

Quncho
Guide Guide to Increasing Upper Body Muscle mass and Explosiveness for Young Teens and Beginners.
Replies
21
Views
384
Quncho
Quncho
Kidomik4
  • Article
Guide Chin recession might be fixable
Replies
47
Views
1K
ybuyhgui
Y
desvelosoul
Guide Jawad course leaked ;/
Replies
26
Views
2K
betterlucknextime
betterlucknextime
D
Guide How to lose weight fast without simply not eating
Replies
12
Views
323
stratalisproject
stratalisproject
M
Discussion My Routine For Bone Development/Height Support/Muscle Gain. What you guys think? Want Tips/Advices
Replies
1
Views
167
crescimentoosseo
C

Users who are viewing this thread

Total: 2 (Looksmaxers: 0, Bluepillers: 2)
Back
Top