File :-(, x, )
Anonymous
Curls 5x8 @ 30lbs
Chest press 3x12 @ 35lbs
Flys 3x15 @ 25lbs
Tricep 3x15 @ 25lbs
And pushups
I'm getting a squat rack soon and a bench press so I will add those in.
6 two minute rounds on punching bag, with 30 second breaks.

If I have a relatively normal diet, I don't overeat, eat junkfood, fast food or candy. I'm in pretty decent shape, I've got an athletic like build. 6'1 172lbs.
Will I see results?
How does this look?
What should I change?
What will I notice improvements on do you think?
>> Anonymous
aim for 5-7 reps per set unless you like being a bitch.
>> Anonymous
>>313889
Lol how much should I up the weight? 5lbs?
>> Anonymous
do MUCH more weight waaay less reps for chest press. If you can do 35x12 try 45-50 x 5
>> sasuke !h003Xy2vOk
>>313891
Until you feel you can't do one more rep even if the survival on mankind depended on it.
>> Anonymous
>>313891
Are you just starting at the gym? Experiment with weights till you find something that you find yourself saying "I couldnt lift this up 10 times", then try to lift it up 10 times. If you DO lift it up 10 times, add more weight.

Keep doing this. Your initial set should be ~7-8, your 3rd set should be ~4-6, if you want, do a 4th set.

Remember, dont stop because you did your number for the sets, stop because you ABSOLUTELY cant do any more.
>> Anonymous
>>313894
My dumbells only go up to 35lbs, but I'll be getting some soon.
>> Anonymous
You have a lower body too, you know. Please don't become one of those guys walking around with huge arms and chest but small chicken legs. You said you're gonna add squats but that's still 1 lower body exercise to 7 upper body ones. That is a big, big, BIG problem.
>> Anonymous
horrible fucking schedule
>> Anonymous
>>313897
Well I'm doing this all in my house, but thanks for the advice. You're right I definitely have to push myself more.
>>313900
Lol my legs are big, as of now it's not proportional my upper body is lacking. I will definitely look into doing some more.

>>313901
Ok, what should I switch around? I need advice man.
>> Anonymous
your chest press should completely replace pushups, unless you cant do more than 10 consecutive pushups.

dont do chest press + flys/tricep on the same workout, they work the same muscle group

weighted squats are pretty good when it comes to legs, unless you want to get some hamstrings and calves in there, which you may need machines for.

dont forget to do abs (declined weighted situps), and back (pullups/chinups, lat pulldowns or rows)

just try and hit them all once a week and never do the same muscle twice in one workout.
>> Anonymous
     File :-(, x)
Is a good role-model for fighting fitness.
>> Anonymous
>>313933
Should I try to do them all 2-3 times a week?
>> Anonymous
>>313901
why did you even bother posting
you are a useless piece of shit scumbag
>> Anonymous
>>313964
ideally if you can get every muscle group in your body worked out 2-3 times a week, thats perfect. chances are that some days you will get sore/sick/tired and will miss a beat. just hop back on schedule and you should be golden. dont forget to eat accordingly (eat more = gain weight, eat less = lose weight, of course when I say this I mean muscle AND fat, your body is either anabolic or catabolic)

remember, if you want results aim for ~7-8 reps for your first set. Not because you stop at 8, because if your life depended on doing a 9th one, you couldnt do it. 3 sets would be good, anything more and your muscles should be crapping out around the 4-5th rep.

and remember, perfect form is MUST. sure you can cheat out that 8th curl, but you're also cheating yourself out of a good workout.

if you are getting advice from anyone, be careful what they say. most average joe blows are full of shit, especially anyone who says do 12 reps per set for getting stronger. they are faggots, ignore them. if you are ever in doubt, do your own research.

reminder: when you get into high reps per set (12+) it turns into cardio. you will not get stronger by doing this.
>> Anonymous
>>314023
Thanks a bunch man. I really need to work on my form though, it's not terrible but it gets sloppy. I'm going to give it a go tomorrow, really push myself until I'm dead.

What about recovery? Is it a problem if I'm still sore 2 days later? I could take supplements but I really wouldn't know which to take.

So I guess before I get into anything too much I've got a lot of experimenting to be doing.

Any more input, I've got a lot of info here but just wondering.
>> Anonymous
sore = a job well done. dont work out if you're sore, but if its just a LITTLE soreness, go ahead and work out, but if its so sore it hurts, dont do that muscle group.

if you're going to be working out a lot, you have to eat a lot of protein, too. minimum = your body weight in lbs in grams of protein, but Id suggest more. eating more WILL give you more muscle, but you will also get some fat too. just bulk up for a couple months then work on cutting.
>> Anonymous
>>313882
check it

>>314083
>> Anonymous
my bad, disregard that... etc
>>313882

go here
>>314092