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Hello /fit/. I come to you for advice (first problem?)
I am 188cms, and 70kg with a Bodyfat % of 5.7. I recently joined a gym, and devised a 4-day workout routine that generally works one or two muscle groups a day then gives it the rest of the week to rest. However having read Starting Strength, I wonder, if it would not be wiser to do a 3-day a week routine (ie Monday Wednesday Friday or similar) with added body weight exercises in the days in between? I already incorporate benches, SQUATZ and deadlifts into my routine but it is only one day a week.
A note: I play soccer so cardio is a non-issue. I am pretty fit.
My motivation: I have Paranoid Personality disorder (have been diagnosed by a psychiatrist, in before self-diagnosis/ASS PURGER remarks) and as a result have some trouble going to the gym at the best of times (I left early today because having missed my normal morning routine I was present at far busier night and it was a bit much for me). Anyway, there were these fags at the gym, typical basketball jocks who I have actually known previously but thank god they didn't recognise me. So, they were benching what was a pretty shit weight (65kg) considering they both are at least double my size, and being the disordered chap I am I think they were judging me on what I benched, which is a rather pitiful 40kg. They also had shit form, etc, and when spotting each other they would help each other out on the last five reps.
I already lift 5x5 heavy weights with a warmup and cooldown lighter weight (ie 1 light, 2, 3, 4 heavy, 5 light) and am well aware of the added protein I will need in my diet.

tl;dr? Help skinny guy outlift wankers/advise on routine.
Tyler Durden always related. In before roid rage.
>> Anonymous
Bodyfat 5.7?
I thought you'd be dead by then.
>> Anonymous
>>113155

There are bodybuilders who have as few as 3.2% bodyfat in competitions. I'm not saying it's healthy or advisable, but it's possible.
>> Anonymous
Probably a shitty reading, plenty of different options as to why:
Low estrogen, measured triceps\legs (naturally low fat due to estrogen levels)
Measured stomach, luck cunt with naturally shallow fat stores there.
repeat previous cynacism for any other bodypart.

Also at that height\weight\BF... FUCKING EAT.
>> Ian Curtis !f0VMpnwSCQ
>>113160
>>113159
>>113155
It might have been. I got a percentage of 6 by pinch test a couple of years ago, and I haven't really changed all that much since then. I do eat, and am working on eating more. I'm just one of those lucky people with a quick metabolism and bone structure, I guess. Large shoulders/29' waist.
>> Anonymous
a little bit different question: cooldown reps? That's a new idea (I've been doing only warmup, which means 5 minutes cardio, stretching and lift lighter weight during first rep of each excercise).
Is it as beneficial as a warmup rep?
>> Ian Curtis !f0VMpnwSCQ
>>113200
I don't know to be honest. Can it hurt? I've seen it mentioned once or twice here on /fit/ by people that seem to know what they are talking about and I am always drilled as to the importance of cooling down properly in soccer.
>> Anonymous
The number one thing I will tell you is eat like a pig. You need to bulk up.
Other then that, I take it you don't have a spotter, so I would suggest you do dumbell bench press, since you can train to failure that way even without a spotter.
Since you've just started I'm thinking 60kg should be withing reach over about 6 months to a year, I started out around 40 and that's how long it took me. As long as you get enough food in you, progression comes pretty easily in the first year or two.
>> Ian Curtis !f0VMpnwSCQ
Bump, because you didn't really answer my original question regarding routine, /fit/.