File :-(, x, )
Anonymous
Sup /fit/
I'm 16 yo, 176 cm and 75kg, been working out for about a year now. I've come a long way, about 21 kilos in a year. Now i've got some questions:
1. What is better for building body mass? I've always been doing high reps [12-15] and 3 sets per workout. Friend suggested to me, i should rather do 4-5 sets of 4-8 reps with heavier weights. I don't over-train easily, so i'm not concerned with higher reps. Which is optimal? I do 5 workouts for a bigger muscle, and 3 workouts for a smaller muscle. My diet is perfectly sorted and optimal for mass gain.
2. I've got genetically narrow shoulders and wide hips. There's nothing i can do with hips, but what should i do with shoulders? Doing lateral shoulder lifts doesn't really make a difference. I do only 3 workouts for shoulders, cause i don't want to put any stress on them. Should i vary more lateral lifts, or maybe do shoulders twice a week easy-hard method.

And that's me on the picture, my hips ruin my V-look =<
>> Anonymous
yes, lower reps, higher weights for mass.

http://www.exrx.net/Lists/ExList/ShouldWt.html#anchor1933886
row or military press for shoulders.
>> Anonymous
>>20472
>>>I'm 16
Why are you here?
>> Anonymous
High reps to failure (no more than 12, though) make muscles grow bigger.

Low reps (NOT to failure) make muscles grow stronger.

As for your shoulders, hit your lats and delts. If there is a specific exercise that will cause your lats to grow wider, I don't know it...
>> Anonymous
>>20474
>>20477

tee hee, conflicting reports already!
>> Anonymous
in b4 b&
>> Anonymous
its a well known fact that low reps and high weight will give you bulk. high reps low weight will give you definition.

always go till failure! if you don't you gain NOTHING. This is the main reason y people work out for years and don't move up in weight.
>> Anonymous
>>20477

Bent-over rows make your lats wider.

Also, OP, train your biceps more, for someone who's been working out for one year they're pretty pathetic.
>> Norw
>>20517
trolling or just retarded?
>> Anonymous
>>20517

Definition? Are you serious?
>> Anonymous
B&B&B&B&B&B&B&B&B&B&B&B&B&B&B&B&B&am
p;B&B&B&
>> Anonymous
>>20472
You can see you're 16 just by looking at your photo. You have the chubby love-handle-hips that boys have. I don't believe that you're 176cm. Enjoy your dwarfism.

I don't mean that in a paedophillic way, but this is 4chan, so no one cares.
>> Anonymous
12-15 reps are not 'high reps'. My general rule is that you need to be able to do no more than 10 reps of any exercise on your first set. If you can do more, you need to go up in weight.
>> Anonymous
>>20576
Okay, wait, I misunderstood that somehow. You are doing too high of reps. Go down. Yeah. I'm an idiot.
>> Anonymous
>>20551
you know this is a worksafe board
>> Anonymous
>>I'm 16 yo
>>I'm 16 yo
>>I'm 16 yo
>>I'm 16 yo
>>I'm 16 yo
>>I'm 16 yo
>>I'm 16 yo
>> Anonymous
>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.>>20472
FUCK you.Underage B&.
>> Anonymous
>>20584
dosnt matter the sights 18+ for every board
>> Anonymous
>>20584
The Futaba colour scheme begs to differ.
>> Guil
Why do underage people not seem to grasp the fact that all of 4chan is 18+ and that the red/pink scheme is NSFW?
>> Anonymous
>>176 cm and 75kg, been working out for about a year now. I've come a long way, about 21 kilos in a year.

120 lbs to 165? You must've been a fucking twig a year ago.
>> Anonymous
>>20605
because where else would anon 16s go? 16chan? stop being so ageist
>> Anonymous
>>20617

Rules are rules. GTFO.
>> Lil Dreamer !3GqYIJ3Obs!!FIK
>>20517
>high reps low weight will give you definition.

umm... what?
>> Anonymous
>>20617
It's not being ageist. It's a FACT. This entire site is 18+. Not just /b/.
>> Anonymous
>>20622
just wanted to see how strictly the rules we're being followed. i didn't really care today.
>> Guil
>>20623
Yeah, replace definition with endurance amirite