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Anonymous
For someone who wants to begin working out, what type of exercises will they do? Objective is weight gain. When will you know the limit/when to stop?
>> Anonymous
Depends on what kind of muscles you want, not just the objective of weight gain. Try to do an even plan, once you start bulking up you'll see what kind of proportions make you look weird and what you find attractive. Depending on what exercises you're going to do, the reps and sets vary.
>> Anonymous
>>61376
What I meant was, when should I stop working out? I hear that working out too much can cause damage, and working out too little won't net you any gains. Is there a telltale sign that let's you know you should stop?
>> Anonymous
>>61381
And precisely how much weight is that?
And if you're trying to gain weight, cardio's retarded.
>> Anonymous
>>61389
Half agree, but I feel like saying that cardio is never retarded, just not working towards what the objective.

>>61386
I forget what it was like when I started working out? Do a fair amount. If you don't ache much the next day, then you need to up the weight. If you can't move the next day, lower it.
>> Anonymous
>>61386
Cardio is never retarded.
A workout without a good warmup is a dangerous warmup.
Running, biking or swimming can build some serious muscle too.

Low reps and heavy weights. 5x5. As much weight as you can safely do with these reps.
Warm up and raise your weights slowly till you reach your workload. 8x3 is fine too.
Personally, if I feel a bit sore after workout, I know that I achieved something.
One or two days rest for the muscle group.
Gains are made in rest periods, not while training.
Training damages your muscles, forcing them to grow back bigger.
>> Anonymous
>>61402
Glad I wasn't alone thinking cardio isn't wasteful. Good rules to follow here. To build muscle, stick with the high weights low reps, to get definition, lower the weights, up the reps/set.
>> Anonymous
Posted yesterday but didn't receive a lot of help, but I have some idea of how it's going to happen now.

stats: 168cm, 50KG, asian descent. BMI is kind to my so I'm placed 'just' below average on the BMI graph.

More milk in diet. some person told me to drink 2L in milk but we're lactose intolerant. I've got 5KG weights somewhere so its a start. Squats, a bit of sit-ups and push-ups. Plenty of water.
>> Anonymous
>>61428
Lactaid. The pink kind, the one with no fat. Milk is good for protein if you don't want to get any product.
>> Anonymous
I forgot to mention it will taste like water. Try it with special k red berries. you're going to be the strongest asian in the world, I have faith in you.
>> Anonymous
>>61414
Actually, although you're kinda correct, high weight, low reps builds strength and SOME size, albeit it very dense size.

Sets of 8-12 are the sweet spot for building those big round looking muscles, unfortunately that's basically useless size, it's called sarcoplasmic hypertrophy, and it's good for short term muscular endurance.

For just building size, you should use a weight you can handle 12 x 4\5 sets, use alot of different exercises for each bodypart and a short break between sets.

For getting defined,it's diet and calories in vs calories out.

For getting that kinda rock hard look, and building strength, it's the 3-6 rep range that's the sweet spot.
>> Anonymous
>>61443
Thanks for correction and advice
>> Anonymous
>>61444
EVERYONE, ATTENTION HERE.

That is the attitude you should all have, well played sir.
>> Anonymous
>>61448
I drink pink lactaid with special K with red berries. It comes naturally.
>> Anonymous
One question. How long will my workout take starting off? I'm exhausted after doing 60 lifts on each arm with the 5kg weights, 25 push-ups and 30 squats and this happened in like 10 minutes.
>> Anonymous
>>61443
you could add that people with a high ratio of fast-twitch fibres will hypertrophy with lower reps per set in general.

and dear everybody, high reps will not give definition.