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Anonymous
I am a disgustingly weak faggot. I have difficulty doing sets of 20 with 25lb dumbells. With my gym membership I have to go in late at night when no one is around, like right now. I'll be leaving soon and was just wondering what kind of exercises I should be doing at the gym to build muscle.
>> Anonymous
Obligatory

SQUATZ
>> Anonymous
why would you do sets of 20??? 5 sets of 5 rep with heavy weight, or 3 sets of 8-12 with slightly less weight.
>> Anonymous
Squats, deadlifts, benchpress, pull-ups, rows, overhead press

Choose three and do them. Squats every workout though.
>> Anonymous
Chin-ups, deadliftz, squatz, and presses will all slab on some serious muscle onto your pathetically puny body.
>> Anonymous
try doing less reps with more weight. Like a 5x5 thing or a pyramid.
>> Anonymous
agreed, way too many reps
>> Anonymous
you SHOULD be doing sets of 20. Your main goal is adding mass, so high reps is FINE.

make sure you are doing as much weight as you can, repetition 17 should make you feel like your eyes are exploding, 18 shit yourself, 19 death, 20 will be as ugly as fuck and you vomit all over yourself.

The next day you wont be able to walk. The day after that you might be able to crawl.

This is how you train to gain mass.
>> Anonymous
>>183014
also watch one of these a day, and absorb it:
http://www.youtube.com/watch?v=Rq8CWv8UPAI
>> Anonymous
>>183014
only with back squats or maybe deadlifts buddy.

20 rep squats + gallon of milk a day always works

and by 20 reps i mean 10 rep max, leave the bar on your back and take a few breath then do one more rep, then repeat till you reach 20
>> Anonymous
http://www.youtube.com/watch?v=5KkvrVq_0CM

ALSO PROCESS THIS THROUGH YOUR MAGGOT BRAIN.
>> Anonymous
>>183033
dont start this shit with me buddy, its a 20rep max.

if you can rep your 10rep max for 20 reps, you dont know how to load max.
>> Anonymous
>>183040
dont start this shit with ME buddy. hence the 5 second rest between reps after 10
>> Anonymous
This thread is FULL of incredible fail. OP do your self a favor, go to a REAL bodybuilding forum. Or just hire a fucking trainer.
>> Anonymous
find a weight that is challenging to hold straight arm out from you for 5 seconds, and then do as many reps as you physically can, wait 30 seconds and then do it again for a total of 3 times.
Repeat this twice a day, once every other day.
>> Anonymous
>>183041
NO, YOU FUCKING FAIL.
>> Anonymous
You fags dissing the 20 rep squatz routine are complete noob faggots. It's a classic rep scheme for gaining mass that's been around FOREVER. Sure, there are newer, more 'efficient' systems out there, but this shit works for gaining mass.
>> Anonymous
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>>183067
>> Amuro (Wants GhostNia To Be His Waifu) !nA4kpJCkfU
>>183069
I have that book. It's good stuff. Literally every other sentence has a reference to some outside source.
>> Anonymous
Kinesiologist here.

I squat on cocks 10 sets of 20. Go for the pump.
>> Anonymous
LIFT THE HEAVIEST SHIT YOU CAN, WORK ALL MUSCLE GROUPS IN YOUR BODY, EAT LIKE THERE WAS NO TOMORROW AND COME BACK IN 6 MONTHS
>> Anonymous
>>183323
/fit/ has found a summary
>> Moo !XBOXgikTFw
Alternate between fuckheavy 5x and heavy 20x between gym visits! ZOMG