File :-(, x, )
Anonymous
Hey /fit/,

I just learned that because of where I live I get free Gold's Gym membership with all the amenities n' shit.

Being a skinny lazy out of shape fuck with lots of free time, I've decided to start going, with the end result maybe me becoming a slightly less out of shape fuck.

5' 11", 130lbs

How do I worked out correctly?
>> Free Pepsi !!iXxa+hO94Mg
What is your goal?
>> Anonymous
How do you get them for free?
>> Anonymous
I want to be bulkier, at least enough to look healthy and not malnourished. And stronger, I hate being so goddamn wimpy and frail.

>>229502

The development I live in is in cahoots with the gym, I don't know the details.
>> Anonymous
>>229509
Oh that's pretty cool.
They should have many programs there free for the taking. For a good source, www.menshealth.com
Also, go to the machines first to get a good feel for it, then integrate the weight room
>> Anonymous
Hurf Durf
>> Anonymous
>5' 11", 130lbs

skinnyfag is skinny. I mean, I'm 135 and 5'7".
>> Anonymous
Just hit all the weights, and eat more/use supplements. You wont gain anything if your not taking in enough protein to repair and grow.
>> Anonymous
3x a week on non-consecutive days, alternate between the following workouts:

Squat 3*5
Flat bench press 3*5
Deadlift 1*5
Chinup 2*5-12

Squat 3*5
Press 3*5
Bent row/Pendlay row 3*5
Dip 2*5-12

Start low, add 2.5kg each workout to every lift. When you can't add any more while keeping proper form, go back a couple weeks in weight and start adding again.

After maybe 4-6 months or so, DAFS for "madcow linear 5x5" and continue with that.
>> Anonymous
You've got a choice - if you want to go for endurance, do lots of reps. Like, isntead of a 90kg benchpress 5 times, do a 50kg press 40 times. Otherwise go batshit with 5x5.