ChrisDorner
Banned
got chicken breast, brown rice, milk, protein, creatineTryna figure out a good lifting routine to put on size and get aesthetic as fucc
Support me brehs
Chris Deezy's journey to get swole
- Thread starter ChrisDorner
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got chicken breast, brown rice, milk, protein, creatineTryna figure out a good lifting routine to put on size and get aesthetic as fucc
Support me brehs
ChrisDorner
Banned
Help me with a routine brehChris Deezy finna be in the gym droppin hundred rep sets
ChrisDorner
Banned
well?
lol damn brehwell?
alright here's what I did when I first started out. I had a 4 day split somethin like this
Day 1: Back and Biceps
4 sets of bent over rows
4 sets of lat pulldowns or wide grip pullups
3 sets of lat pulldowns underhand
3 sets of standing dumbell curls
3 sets of wide grip barbell curls
3 sets of preacher curls
Day 2: Legs/Accesories
4 sets of squats
4 sets of leg press
3 sets on the quad extension machine
3 sets on the hamstring machine idk wtf its called to be honest lmao
5 sets of shrugs with dumbbells
3 sets of upright rows
Day 3: Chest/Triceps
3-4 sets of flat bench
3 sets of incline
3 sets dumbell flat bench
3 sets of cable flies
3 sets of rope pulldowns
3 sets of reverse rope pulldowns
4 sets of dumbell skullcrushers
Day 4: Shoulders/Cardio/Accesories again
3 sets of Seated Military press
3 sets of dumbell side lateral raises
3 sets of dumbell front raises
3 sets of rear delt flies
then the same accessory work I did on day 2
then I ran for a bit on the treadmill cause i was a fat fukk at the time
Some mistakes I made was not including deadlifts on my back days and and not doing any curls with a hammer grip to work my biceps completely so I suggest you try to incorporate deads and hammercurls in there but this is pretty much what I did when I first started and seen some great results.
What's more important than the routine is keeping the weight relatively heavy. Since you're a beginner you're gonna see some fast gains regardless of the routine as long as you keep the weights heavy. If you trying to put on mass use a weight where you can only do 6-12 reps before failure. If you can't do 6 or you can do more than 12 then add/drop the weight accordingly. You really gotta push yourself.
Good luck, I wish I was better at explaining shyt but I aint been lifting as long as these other guys lol.
^^^
What he said, but I do back and chest together dat way I can get a good balance between the two, I also do this with biceps and triceps as a superset. The key to lifting is form, make sure ur technique is good before adding weight, nothin worse that seein a nikka throw on a lot of weight and have shytty form u gonna hurt yo self. Read up of set types such as 5x5 (strength) 10 10 10 (endurance/toning) or a mix set of 15 10 8 5 3 1 (strength and endurance). Develop ur core as that is the corner stone to ur body and key to many exercises like parallel squats. Set goals that u wanna meet, remember u not gonna get swole overnight its a long term process and commitment. Look up lifts for each body part and star heading to the gym, be consistent.
What he said, but I do back and chest together dat way I can get a good balance between the two, I also do this with biceps and triceps as a superset. The key to lifting is form, make sure ur technique is good before adding weight, nothin worse that seein a nikka throw on a lot of weight and have shytty form u gonna hurt yo self. Read up of set types such as 5x5 (strength) 10 10 10 (endurance/toning) or a mix set of 15 10 8 5 3 1 (strength and endurance). Develop ur core as that is the corner stone to ur body and key to many exercises like parallel squats. Set goals that u wanna meet, remember u not gonna get swole overnight its a long term process and commitment. Look up lifts for each body part and star heading to the gym, be consistent.
Tako
Bench warmer
Just eat healthy
i lift two days out the week doing full body workouts. Squats and bench press are a must
take some protein post workout. Started out a flabby 145, now im a cut 170. The ol lady is loving it
i lift two days out the week doing full body workouts. Squats and bench press are a must take some protein post workout. Started out a flabby 145, now im a cut 170. The ol lady is loving it
ChrisDorner
Banned
I don't understand what those numbers mean
I get 5x5 is 5 sets of 5 reps
But 15 10 8 5 3 1?
sound like some shyt off Lost
6 sets: set1=15reps, set2=10reps etc.I don't understand what those numbers mean
I get 5x5 is 5 sets of 5 reps
But 15 10 8 5 3 1?
ChrisDorner
Banned
ChrisDorner
Banned
& Do I increase the weight each set to compensate for the lower # of reps?
You just starting out so pretty much anything you do is gonna work at this point. Do compound lifts like rows or chins, squats, deadlifts, bench. Any variation of those movements with heavyish weight. You're on the right track with nutrition. And work with like 8-12 reps because you need to learn the movements before trying to do heavy low reps.
krackdagawd
Inspire.
Your time is now
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
Start here friend it will give you a good base then you can work off of that and become a gawd
