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Anonymous
Sup /fit/

Yet another skinny fucker here, 6'2, 160 lbs. Please pass comments on my proposed workout routine which I am starting next week, Mon/Wed/Fri alternating between these 2 routines:

Squats 5 x 5
Bench 5 x 5
Overhead Press 5 x 5
Push Ups 3 x Fail
Crunches 3 x Fail
------------------------------
Deadlilfts 5 x 5
Bent Over Row 5 x 5
Dumbell Shoulder Press 5 x 5
Push Ups 3 x Fail
Crunches 3 x Fail
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>> Anonymous
where is the food

also, 50kg should already be to light
at least for deadlifts and squats
>> Anonymous
OP you're doing it wrong. You are going to hurt your chest and shoulders working them out double, 3x a week. You should go with something like this...

Squat 5x5
Bench 5x5
Varied abs 8 mins (look up routines)
Dips 5xFailure
Overhead Press 5x5
Push Up 3xFailure

------------------------------

Squat 5x5
Pull Up 5xFailure (varied hand grip/position)
Bent Over Barbell Row 5x5
Deadlift 3x5
Abs 8 mins

Do light cardio (10 min jog or so) in between work out days... take the weekend off. You will have to begin to do weighted pull up/dip when you can pump out 5 sets of 10 easy... for home fix, fill your bookbag with weights (make sure it sits high on your shoulders... no slouch job).

For abs, I'd suggest starting one set of 8 mins for the first two weeks. After that, you should add another set of 8 mins. Keep doing that for a few months... if you eat right and do light cardio, you will have 6 pack abs ez peazy.
>> Anonymous
>>466700

I can't lift the fucking bar onto my back with too much weight on it. As I said, when I join the gym after Xmas I can start really upping the weight hopefully.

And as for food, I will be eating like a motherfucker
>> Anonymous
My workout routine is very similar to this, but I've also thrown in HIIT on tuesdays and thursdays. At 6'2 and 160lbs I assume you are a total beginner and havn't worked out a day in your life. Stronglifts 5x5 is great for building muslce over a period of time with systematic increments, however your ligaments and other parts need to grow which might not be as fast. This routine will definately be a sudden shock to your system and in particular your lower back. I had been lifting for about 12 months before I started this sort of workout and definately felt it in my lower back the next day. Squats, deadlifts and bent over rows will all stress the lower back. My best advice would be to build it up slowly and don't work the same muscle groups 2 days in a row even if you feel like it. If your body aches from a previous workout rest until it's totally gone before you do more. What i'm trying to say is build it up slow and be smart about it to minimize the chance of injury. Google bulk diets as well, as gaining muslce is 80% down to your diet.
>> Anonymous
is the Y=reps in 5 x Y?

If so you won't get strong...

the first 2 sets should be 12-15 reps each, and than max out the last set on about 6 reps.

This is basic over all musclegroups.
>> Anonymous
>>466707

I am genetically very slim but I have worked out before but didn't get very far due to lack of motivation etc. This time I am not going to fuck things up. I want to get bigger. Badly
>> Anonymous
>>466701

Whats the best way to do dips at home?
>> Anonymous
the place where the tables form an L
like _|