>20 minute, low impact walk after each session >30 to 1 hour light jog Sat/Sun
Jackson Ward
made for bbc
Bentley Rodriguez
tl;dr
Lincoln Torres
you aren't going to bother to do all of this.
do an actual program made by someone who's not a retard.
Bentley Thompson
I don't see Forkdowns x failure you fat fucking slob.
Aaron Jackson
280lbs at your height should be lose weight and thats it
broccoli and a little fish everyday, plus cardio and water
thats it
stop the lifting and switch to cardio asap if you value your health
most women care about skinny much more than muscles
Jeremiah Reyes
I'm switching from Sl5x5 to a ppl routine and I've slightly modified coolcicadas (modified due to equipment available). Can somebody who knows about this stuff have a quick browse and tell me if this is OK?
Also, how do I work out what I should be lifting in the lifts I've not been doing in SL?
Wyatt Brown
Seconding you following a premade program from the sticky, after you've lost the fat. Less food, make sure your vitamin/nutrition is great, drink water/hot tea, and cardio for mental fitness. Don't consume the calories you've burned from cardio. Eat like you sat on your ass all day even if you did the cardio
Lincoln Morgan
Pull more push less
Benjamin Wilson
literally shit.
with that kind of volume, you can't expect to make significant strength and muscle gains that will improve insulin sensitivity. and exercise just doesn't burn that many calories so it's not really going to help you lose weight.
Samuel Parker
Should Shrugs be on pull day too? What pull exersizes can I do with a barbell, cage and dumbells?
I'll probably add neck curls and ab roller on pull day.
B Squats - 3x5 OHP - 3x5 One arm dumbbell row - 3x8 Incline Dumbbell bench - 3x8 Dips - 3x10
AxBxAxx
Been lifting on and off for 2+ years
179 cm, 72 kg
Jackson Walker
Switch to SS or some other novice program with lots of compound barbell exercises, fix up your diet, and pepper your angus for losing at least 100lbs, no matter how long it takes.
Seriously, your routine is dogshit if you are a novice wanting to lose weight. The way to not being a hamplanet and eventually looking passable when naked starts from the kitchen, proper training is just part of the process.
Benjamin Flores
This monday i'm starting a new program I want you guys to help me to fill it with the best exercises for each muscle group.
Abs: hanging legraises (bonus if you hang halfway up in a pull up), planks
Back: Pull ups, chin ups, t-bar row, one arm dumbbell row, deadlifts
Biceps: Curls, chinups
Legs: Squats, deadlifts, leg press
Shoulders: Arnold press, lateral raises, ohp
Joshua Jackson
>Chest/triceps: >Bench, dumbbell (incline) bench, dips, skullcrushers All check unless the skullcrushers, I usually do the close grip bench. But I'm thinking and abandoning the close grip and adopting the skull crush.
>Abs: hanging legraises (bonus if you hang halfway up in a pull up), planksI
Check for the hanging legraises, but I do on the paralles bars. I use a lot of weights, when I'm on the paralles bars weight on legs. When i'm on the inclined bench against my chest. Planks are good? They looks so stupid.
>Back: >Pull ups Check >chin ups Why should I do Pull ups and chin ups? I usually do one or the other. >t-bar row Check >one arm dumbbell row I do it on the pulley, Its better with the db? >deadlifts Check. >Legs: >Squats Totally check >deadlifts Deadlifting again? > leg press Check. >Shoulders: >Arnold press That one It's hard, but I will try. >lateral raises Check. And frontal too. >ohp Will adopte this one. I usually do the seated version.
Thank you.
Gabriel Adams
the best beginner routine that's not sl or ss is fierce 5. Promise
Cameron Smith
Planks are good for improving core strength for deadlifts and squats.
You can mix pull ups and chin ups, since you have two back/bicep days every week, maybe alternate?
I like the dumbbell row, but maybe thats just preferens. Good exercise anyhow.
I don't mean you should do deadlifts on both days, just that it works both legs and back.
The arnold press is killer for shoulders! Start light, and do 3x8-12. I prefer it to lateral raises. If you do both, do the arnold press first.
Nicholas Bailey
>do an actual program made by someone who's not a retard. this.
unless you are WELL beyond early intermediate you shouldn't even bother trying to program for yourself, you WILL fuck it up. you are no exception no matter how special you think you are.
figure out your goals and choose a program accordingly. i actually promise you'll see better gains than that offensive trash.
Mason Green
dump it and stop browsing /rfitness, their standards are far too low (like your frequency kek. 3x5 squats once a week, wtf)
James Parker
I didn't know that. Will do some planks.
Yes, alternate is a good idea.
The movement of the arnold press kinda intimidate me, but i'll certainly try. What about frontal raises, should I keep doing it?
Thanks for the tips.
Samuel Cooper
ignore him, he quite evidently doesn't know enough to be advising you properly.
look dude i understand that you want to get going now and are probably put off by the sea of info out there as to how to pick exercises, manipulate variables and structure them properly. believe me when i say your time will be much better spent with a properly verified program, which you can do now and begin the long process of learning about different training methods and the myriad of factors that make each on up. this will produce the best results for you.
tell me why you are ignoring people here who are actually knowledgeable and who are attempting to stop you from diving into a shit routine. while you're at it, tell me your goals (why you are working out, can be a difficult answer if not thought through) and we can begin working on a good approach. i have time.
