Workout guide for beginners?

Anchor_Ship

Anchor_Ship

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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
 
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> twink
Eat x100
Opening Fridge x100
Fork Lift ups x100
Only after this is fixed, then you workout.
 
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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
 
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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
 
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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
 
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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.
 
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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
 
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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)
 
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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
 
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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?
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Yes don't go too low but 6-12 reps should be ideal on most exercises.
 
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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
 
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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
 
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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
 
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@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.
 
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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.
 
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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)
 
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