Hello. I have worked up to a routine that looks like this:
Every other day workout: >4 sets of 12 pull ups >4 sets of 25 push ups >3 sets of 40 crunches
Every other day cardio: >Run 3 miles >Bike 8-12 miles through grass and dirt paths in the woods >In between running and biking days walk three miles
So typically I work out every other day and do cardio nearly every day if you include walking as cardio.
What can I add to this routine besides increasing reps or increasing sets? I could sign up for the local gym but I've never really worked out in a gym before so I won't know how to use the machines or what I should even be doing in the gym.
Note I'm 5'8" and 130lbs. I used to be 149 lbs before I started my routine.
>What do I add to my routine I have no idea what your goal is so I have no idea what you should do to reach it
Austin Rivera
Oh whoops I should clarify that for the work outs I do all of those in one day, for the cardio I do one of the three listed that day and alternate every other day.
Oliver Morris
idk I guess I want to gain weight but I want it to be muscle and not fat. I want to weigh 140 pounds. So I want to gain 10 pounds but I don't want to gain belly fat. I worked really hard to eliminate most of my belly fat and even at 130lbs I still have some left and I feel like if I gain 10 pounds it's gonna come back.
Ryder Ross
Lookup a routine like stronglifts 5x5 or greyskull lp or some ppl or whatever. Keep the cardio and pushpull ups
Brandon Morales
london london london
pls be my gf
>what can I add to my routine
I mean, barbell training. Not interested? It's not gonna make you ""too muscly"", trust me.
Just firm you up a little.
> I could sign up for the local gym but I've never really worked out in a gym before so I won't know how to use the machines or what I should even be doing in the gym.
1. Pick a routine you like, recommend PPL for cutting (weight loss)
2. Google the exercises 1 by 1
3. Watch form video
4. Do them!
Cooper Hall
Look, lose weight until your happy with how lean you are. Keep it up.
Once you're happy with how lean you are, you can gain muscle, by eating +250 calories more than you burn per day.
yes, you will gain fat. But very little.
If you don't want to look fat, then just eat +250 for one month, gain a tiny bit of fat, then eat-250, and lose the fat.
Samuel Flores
You're not gonna build muscle doing endurance levels of bodyweight exercises and cardio.
Do resistance stuff like weightlifting and try to do a weight that will get you to exhaustion between 8-20 reps per set.
Also, if you want to get bigger, you need to be at a caloric surplus. That means eating more food and doing less cardio. Once you build the muscle mass you're looking for, keep the same routine but eat at maintenance or a little less, you'll lose the body fat but more or less keep the muscle mass.
Tyler Wood
So I should go below 130 pounds? I looked up normal weight for my age and height and I'm underweight already yet I still have belly fat. I like the way my abs look when I flex them but when I let them rest the belly fat is still visible. I could easily drop to 125. I cut out all snacks and was only eating two meals a day until I hit 130. Now I eat 3 meals a day again so I don't drop below 130.
Kayden Moore
>eat at surplus >build muscle and gain fat >continue until muscle is satisfactory >eat at deficit >lose fat, keep muscle
its that simple yo
Hunter Roberts
I guess the part that confuses me is how do I burn fat while staying the same weight? For example, say I eat more and do resistance weight lifting as suggested until I hit 140 lbs. How do I then lose the fat without losing the weight? Once I start eating less again my weight will start dropping. I want 10 pounds of muscle.
Do I need to go past 140 pounds, and then cut until I hit 140? Or do I stop at 140 and just maintain and continue working out and the muscle will replace the fat over time?
Robert Walker
>How do I then lose the fat without losing the weight? What are you talking about? If you lose fat you will weigh less and therefor lose weight. I'm assuming you mean lean body mass.
Look, I'll say it again. Surplus until you're satisfied with your muscle, then cut the excess bodyfat.
Brandon Rogers
>how do I burn fat while staying the same weight
This is inefficient, but possible.
Not gonna get into it because I do not recommend it.
> I want 10 pounds of muscle.
The easiest way to gain muscle is to bulk.
To gain muscle and fat.
Then you cut, to lose the fat.
You've been 'cutting' ,so you're not really building muscle.
>. I want 10 pounds of muscle.
So the most efficient way to do this is going to be to bulk and cut. Trust me. No motive to mislead you.
You don't get 'fat' when you bulk. You gain a tiny, tiny, tiny bit of fat from a +250 bulk for a month. And some muscle. After, cut at -250, and lose the tiny tiny bit of fat you gained. Repeat.
One thing by the way,
>10 lb of muscle
Is a fucking shitload for a female, you don't have high test levels, that's gonna be forever. I don't know much about female bodybuilding but shit, has to be fucking year + MINIMUM
Joshua Turner
She's talking about fucking body recomp and eating at matienence, talk her out of it, I gotta go to the gym.
Jaxson Walker
I was supposed to leave like 10 minutes ago.
LOOK
OP
EAT AT SURPLUS AND LIFT HEAVY OBJECTS = MUSCLES
EAT AT DEFICIT AND LIFT HEAVY OBJECTS = BURN FAT
YOU'RE NOT GONNA DO BOTH
DO THE FIRST, THEN THE SECOND
SHIT
Daniel Cooper
Ok I think I understand but I'm a guy I never said I was female I guess you thought I was because I am short.
Cameron Jenkins
I understand thanks I appreciate it. Please go you are late hurry!
Carter Lee
Okay so with the info in this thread, I now understand I must gain weight while I work out, and then when I am happy with how my muscles look I cut weight while still working out, and I keep the muscles I gained.
Will the work out routine in the OP be sufficient for increasing my muscle mass while I gain weight, or will it not be enough and I'll mostly just gain fat and end up right back where I started when I cut again?
I really don't want to go to the gym and be around people unless I have to. I like the peace and quiet I have while I work out.
Zachary Long
Didn't even read the comments. P90x. Then once u can keep up with it. Go gym.
Levi Young
Weight = Muscle weight + Fat weight When you cut, you're not gonna stay the same total weight. The goal is to lose as much fat and as little muscle as possible. Your weight is gonna go down regardless.
Start with one block and increase the weight every workout.
Once you start stalling, change to 3 sets of 5 reps for push-ups and pull-ups with the vest and use bodyweight as a warmup.
Also, rotate in some chin-ups for bicep work.
Blake Young
Oh, and add in squats with the vest for legs.
Benjamin Hernandez
Endurance exercises aren't good for mass, so no. You'll just burn a lot of calories and stay where you are.
Put some headphones in and go to a gym.
Kayden Gomez
What are the purpose of endurance exercises then? I admit I did no research at all until now towards working out. I just decided I wanted to lose weight and did exercises I was familiar with and then started adding sets and reps.
Where do I start at the gym? What are some routines that will cover all the bases and that I can start small and add sets and reps like I did with the push ups, pull ups, and crunches?
I am guessing bench press and curls will be part of it, what else?
Jaxson Clark
>What are the purpose of endurance exercises then? Endurance. If you do a lot of running you'll eventually be able to endure doing a lot of running. If you do a lot of pushups you'll eventually be able to endure doing a lot of pushups.
It can also translate to other things. If you do a lot of endurance arm exercises you'll be able to carry shit further, for example.
As for routines, again it depends on your goals. I do the 5/3/1 routine for strength which basically comes down to doing one compound lift for strength (like 3 sets of 5 squats) and some assistance lifts for hypertrophy (like 3 sets of 12 leg presses to help with squats).
