Hey, newfag here. I've read the sticky and kept lurking for past two weeks...

No it's not, I've read it trough, supplements included. I just wanted more specific info regarding my goal, it made sense to start a new thread. But hey, I hope you already posted in daily fat hate thread or used fit for something as useful.

unless you're gonna start going to a gym, there's not a lot we can tell you other than to start going to r/bodyweightfitness.

what you achieve in a year in the gym, you'll achieve in like 3 on a bodyweight routine tho.

>that 1:3 ratio
Is this actually true, or is it just exaggerated?

pretty much. all the jacked guys you see doing bodyweight on youtube are either not only doing bodyweight or they're on juice.

broader shoulders and bigger back?

overhead press, arnold press, deadlifts (not one or two sets but ALL the sets that are possible with proper form), bent over row, t-rows.

also eating more is necessary for mass gain.

make sure you get your daily intake of protein (roughly 2g protein /kg bodyweight for males).

1g of protein is around 4kcal

get some fats in, unsaturated fats, so eating scrambled eggs made in sunflower oil for example is a good diet.

when you hit your protein and fat goals for the day you fill the rest with carbs.

avoid sugar though it's a slow acting carbohydrate. what you want is stuff from wholewheats, like granola bars with no sugar supplement, yoghurt, fruits, etc. etc. so it gets in your system quick, fills your mitochondrias and does not stick around forever.

Ok then. If bodyweight isn't an option, I might try out some gym and then save up for a yearly membership, it's usually half the price that way.

You´re not gonna get ripped in a year by doing bodyweight and you´re not going to get ripped in a year lifting weights. It needs more time. But yes bodyweight strength focuses more on structural strength - strong tendons and joint both of which don´t show visually at all, muscle mass is not the main objective. If you only care about how you look then doing compound movement for strength in a low rep range around five and assistance lift and isolation exercises for volume (for higher reps - around 12) is gonna be more efficient

bodyweight is an option, but a slow one.

maybe you can use your weights at home?

get a barbell 30mm circumference, at least 10kg heavy and a bench. there are foldable benches you can tuck away when not in use. they fit into a small corner when folded up.

Both, actually

much better. i'd do ICF but skip squats on one of the days if you're afraid of t-rex mode, but any begginer program will do really

Yes, I honestly only care about my physical appearance, not strength and other attributes I've got no use for really. Well to the extent I'd be willing to worsen my current health state.

I am aware that this view is a little stupid, but I am not gonna lie.

>sugar is a slow acting carb
>complex carbs like wholewheat/granola are absorbed quickly

Wat

that's just what I read online about carbohydrates.

there are three types, some react faster than others.

sugar was type 3 (slow) whereas wholewheat, fructose and glucose was type 1 (fast).

is that not the case?

Would it be possible to replace some of the bench exercises with barbell by using the two smaller weights I already have (like holding them on the same level during the exercises), just for now?

Thanks, quite useful. I already loomed into some eating routines after going through the sticky, but specific exercises gave me a good idea about what I'll be doing.

Ok, I'll try. Is this the icf you spoke off ?
muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

yes dumbbell excercises are quite common and have a slight benefit over barbell excercises from what I have read.

for example you need more stabilization for barbell excercises, but they tire you faster.

also a 80kg benchpress does not translate to 40kg dumbbell press in each hand.

having a barbell will be more beneficial over time is my guess. but I don't have to replace barbell excercises with dumbbell excercises so I might be wrong here.

not exaggerated at all. that is, if visible gains are your goal, of course. Of course there are some calisthenics people who are shredded. but they usually have been doing their shit properly for a minimum of 5 years with a good routine and diet. You can achieve the same in 2 years of lifting, easily, with a lot less time invested in working out and not as much of a strict diet.

there's no shame in that.
If you have a lot of space, consider investing into a home gym. you only need a pullup bar, a barbell, a bench, a rack and two little mats for not fucking up your floor while deadlifting. My gym cost me about 300 bucks total and has not only already paid itself off, but enhanced my training experience (can listen to loud music, saves me time and makes it harder to excuse not going to the gym).

Then, learn proper form for deadlift, bench, squat, military press. look for the rippetoe videos on youtube, they helped me a lot. Do pullups for biceps and leg raises. That should be enough different exercises for your first year.
Also, consider using this: strengthstandards.co/
It keeps the motivation up. You can always put in your new PR and see how the green bar goes up. It visualizes your progress, and especially as a noob you have visible progress basically every workout. I have found the O'Conner formula to produce the most reliable results in a 5-10 rep range.

Work out 3 times a week, put enough calories in your body (nuts), you probably dont need 2 g of protein/kg, more like 1-1.5

If you have reached intermediate level at all your major lifts, you can come back for some more advanced advice. Always pay attention to form.

Cool, glad to hear that. Thanks

Ok then. Ive seen a ton of YouTube videos about niggers doing """"natural street workout"""" on children's playgrounds, so it seemed like a possibility to me.

as I said; they've probably been doing this for more than half a dozen years. also count in superior negro genes.

>Ok, I'll try. Is this the icf you spoke off ?
yes

>My goal is pic related, possibly minus the abs.

first things first, always set your goals high you fucking cunt. You may never reach perfection, but you may catch excellence on the way there.

You can afford it, for example in the gym where i go you pay less than 1 euro/day. Just do some research around where you live

Not that I wouldn't like to set up a gym at home, but I won't have that much money on me for quite some time (Veeky Forums here, so lotsa money gets blown off on clothes and I am not willing to abandon this ""hobby"").
But I'll definitely try out that link, thanks.

Kek, first time I've read words superior and negro in the same sentence on Veeky Forums

Sorry ):

it's less than one pair of CPs and will save you money. if you stop working out you can sell the stuff on craigslist and get out. If I put my shit on ebay or craigslist, I'd probably even make a profit. If you spend it on a gym membershit, it's gone for good.

the only reason not to get a homegym is if you're dead set on working with machines (aka moron) or it's physically impossible because you're living in a tiny dorm room.
In any other scenario it's both cheaper and better in many ways.

I did, it costs around 3 euros per entrance, whilst I am making 5 per hour. Monthly and yearly memberships are a lot more affordable doe. So you're probably right, I will be able to pay for it if I prioritize it over something else.

Right now, I dont have any free space available for it. I am actually still living with my parents and plan to move out by the end of summer. (Lol, right here I actually realised that I'll have to find a job anyway and money shouldn't be a problem anymore in like three months)