what advice would you give to a (hs) yr old manlet? 65 kg @5'3 (yes) >inb4 quit >inb4 isnt this past your bedtime user >inb4 you're never gonna make it need srs answers i feel like im spinning my wheels after 2 yrs of training, dont wanna look like a meatball so i've kind of shy'd away from bulking and i always feel small when i try to cut >inb4 you prolly stunted your growth with all your fuckery yea i know. i need your knowledge and wisdom in order to make it. questions welcomed.
Julian Barnes
is that really how you stand
Brody Butler
cut and continue training. You can make it little guy, i belivew in you
Gabriel Cruz
Join a team sport that you enjoy. If I could do high school over again, that's the number one change I would make.
Carson Rodriguez
this x100 what is this stance, imaginary lats syndrome?
Xavier Nelson
>not always being in a power stance
you'll never be alpha.
Grayson Baker
no i was lat spreading lmao im not *that* insecure
James Perez
I see you suffer from ILS, I'm so sorry.
Adam Thompson
nah i dont walk around like a fucking retard
Austin Torres
How's 9th grade treating you? Do the other kids bully you alot?
Nolan Ross
thank you bro soccer is by far the most popular sport in my country, however most are pretty advanced at this point since they all played since they were like 2 lol
Aiden Green
2 yrs off but yeah can you help me defeat them dad? they mean to me :(
Christian King
lel wait for puberty to kick and enjoy the height gains from the growth spurt.
Only advice I can give you is to drink your ovaltine and make sure you get adequate amounts of sleep.
Mason Gonzalez
Honestly it doesn't matter if you're good or not. Participating in team sports provides a multitude of benefits aside from the obvious exercise:
structured schedule socialization/being part of a group encourages teamwork
Thomas Gray
also forgot but here's a back pic aesthetic as fuark i know
James James
If that's the best you can do after 2 years, as a 5'3 guy, then there is no doubt in my mind your routine and dedication is garbage
Chase Sullivan
Do you even lift?
Benjamin Baker
that's what im saying i need direction. sometimes i wish i stayed naive and consistent but instead info overload got the best of me and i just kind of lost my way not really progressing
Ian Parker
lmao high five! sure wasnt expecting that one ! XD
Josiah Rodriguez
Ok well tell us exactly what you do at the gym and what do you eat on an average day. Go in great details
Luke Rogers
I'm not joking dude it's a sincere question
Angel James
thank you finally
on average i eat 2000 cal: protein: 128g carbs: 170g fat: 56g
For my first 1.5 - 2 yrs i was program hopping like a mf so i jumped from like one shitty bb.com split to another (used the bodyspace app). After lots of layoffs due to being a retard when lifting which got me injured - pretty sure i herniated a disc in my lower back from DL amongst some hip and wrist pain from lifting too heavy.
THIS is what kind of steered me away from any sort of heavy 5x5 program as i thought it would place too much stress on my joints and ligaments. Fast forward a year or so i gave icf 5x5 a try as i was experimenting with beginner routines that also focused on accessory lifts for aesthetics. That went well as i was clean bulking for about 3 months consistently but my ass and legs were already more fucking huge than they were to begin with, so i quit.
Now i'm experimenting with PHUL (or should i say PHU) so i wouldn't exude a feminine figure anymore.
Jose Wood
also i was scared of 5x5 bc i didn't want to walk around like a puffy meatball , instead i wanted to look more like tinytrip or frank yang (god bless)
Aiden Gutierrez
How many days do you lift? Do you cardio? What's an average day of food for you?
Jackson Hernandez
i lift 2-3 times a week full body only at school about 1-1.5 km runs 2000 calories, protein at bw, fat at around 30-35% and carbs are the remaining of that
Zachary King
Ok well here is a routine that's dummy-proof. Deadlift 5x5, everything else 4x 5-12 (3rd rep being heavier, 4th rep go lighter 12 or until failure). For abs, stay in the 10-20 range
1-back/traps Deadlift Rear cable fly Seated row Lat pulldown T-bar row Barbell shrugs Bent over flyes
3-Arms Pull-ups (this is your bread and butter for biceps, begin with that) Skull crushers Standing ez-bar curls(overhand.grip) Triceps machines (whatever machines your gym has) Concentration curls
4-Legs and abs Barbell lunges. Do like 10 with each leg for a set. Leg raises(abs) (most gym have that) Calf raise machine Random ab exercise (there's just so many variations) Squats Random ab exercise
5- day off. Also take a day off whenever you don't feel 100% ready yet
And that's about it. This is a low-risk routine since you've been injured, go lightweight on whatever exercise that doesn't feel right. Begin every workout with 20mins cardio, stepmaster or threadmill. Take a small shake 30-45mins before hitting the gym, that shake should have water, oats, frozen fruits and a preworkout supplement.
For diet, make sure you eat a ton of vegetables and drink a lot of water
Charles Reyes
i have some questions: 1. How do I do warm up sets without fatiguing? 2. Do I pick a weight i can do 5 reps with and keep that weight until i hit 12 reps, repeating the process? 3. Can i add cable curls as they're the only ones i can feel without tendonitis and they feel great? 4. Is there enough arm volume (there probably is from all the other exercises i just wanna clarify)? 5. Won't lower back fatigue from 5x5 DL
thanks a lot tho for the advice i will try it tomorrow in my session.
Nolan Barnes
oh and i'll do leg press calf raises since my gym doesn't have a machine calf raise
Connor Baker
1- if you wanna warmup without fatiguing, the only way to is really light and just do a few reps 2-pretty much. Like I do biceps concentration curl with 35s, right now I do 2 sets in the 7-10 ish range. Then I switch to a 40s and do 3-5, finally I pick a 30 and do 10+ until failure. But yeah the idea is that in a few weeks/months, the 40 will become the "standard" for reps, with 45 heavy and 35 light 3- yeah sure. Don't do anything that hurts or feels funny. 4- You may add any exercise if you feel your muscles aren't 100% done. My gym has picrelated, which is awesome for biceps, I do it on arms day when I have some juice left in the tank 5- just go for 4 sets instead of 5. I actually do that often tbph
Carson Rogers
can i see what you look like no homer
Oliver Gutierrez
I don't have any pic right now. But I've been lifting for 5 years and this is my current routine. Works for me