File :-(, x, )
Anonymous
Hey.
Lately i've been doing some exercises to build up some muscle. I have no weights, so I've been doing press-ups, sit-ups and chair dips. It seems to be working at the moment.
Does /fit/ know of any similar exercises that will help?
Any help is appreciated.

(Im kind of similar to the guy on the left at the moment)
>> Anonymous
http://www.shapefit.com/exercise.html
lurk moar there
>> Anonymous
Thanks, im looking at that now, it looks good.
>> Anonymous
exrx.net

specifically: http://exrx.net/Lists/Directory.html
>> Anonymous
dont' forget calf raises
>> Anonymous
hey it's anthony ellis

i have his book in pdf format if anyone wants XD
>> Anonymous
>>388150

THIS
>> Anonymous
Is it normal to grow as fast as the guy in OP's pic without roids?
>> Anonymous
>>388172
um, yes? that's what his book is all about.
>> Anonymous
also, he doesn't look like he lost any significant body fat at "week 12" compared to "week 1". anyone at 7% would have huge veins all up their ass...arms, back, belly, chest, and thighs
>> Anonymous
http://rapidshare.com/files/153353658/Anthony_Ellis_-__Gaining_Mass.rar

Enjoy
>> Anonymous
Sumo / Hindi squats (Difference is sumo = wide stance, Hindi = legs touching)
Forward and reverse lunges
Pressups (Dozens of variations, including diamond pushups, extra wide, far out or closer to your center of mass, staggered hand position and so on)
Chin-ups / pullups
Sit-ups
Chair dips
Calf raises
Frog hops
Martial arts training
>> Anonymous
>>388229
your maths is flawed sir.

if he gained 32lbs total, then you minus the amount of fat lost (7lbs) instead of adding it as you did bringing his total mussle gain to 25lbs which is more like 2lbs gained per week.
>> ophere !a2SVXv/QYI
>>388238
no

he LOST 7lbs of fat, not gained.
>> Anonymous
>>388239
oh ok,

disregard that. I suck cocks.
>> Anonymous
llkl;k
>> Anonymous
zdfzd