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Xeno !Gb.SMlJlxM
Hay /fit/.

So, I was talking to my girlfriend and she said I'm quite naturally toned so it would be easy to get a six pack and a defined figure, so over the last 2 or 3 weeks I've been doing like 40 50 situps a night and 15-20 pressups. I'm 5'9 and I weigh about 130lbs. I'd love to increase my upper body strength, and get a six pack going on with some nice upper arms, too, so are there any suggestions for simple exercises that I could do?

Note, I don't have access to any equipment, and I don't plan on buying any. This is more of a DIY fitness regime. I'm not really doing it for sports or anything, just aesthetical reasons. Any suggestions are appreciated! Thanks!

Pic unrelated
>> Anonymous
well afaik pushups and situps will not give you the result you want.
if you just wanna build muscel you'll at least have to buy some weights, so you can train with less repetitions (around 8-12 repetitions, repeated ~3 times[after you regained like 30sec], are perfect to build muscle).
If you're doing situps and other bodyweightexercises, you'll only get 'thar endurance' and some strengh, but your muscles will barely grow.
>> Xeno !Gb.SMlJlxM
>>57582
Endurance would be a pleasant side effect, I had no idea where to start really so I just did some basic stuff. I also did jumping jacks (I think thats what they are). I'm pretty much a virgin when it comes to exercise, I've always been naturally thin.
>> Anonymous
>>57562
>toned
pussy.
>> Anonymous
what do you do? hold a 20 pound weight on your chest and do crunches?
>> Anonymous
http://www.mediafire.com/?1tf5bin5f3l

Pavel's The Naked Warrior, full of extremely good information about bodyweight exercises. Do it.
>> Anonymous
large bottles of water. fill them, lift them. every other night, until your arms fail. eat meat.
>> Anonymous
>>57592

link's broken, sahib.
>> Anonymous
>>57582

they can grow to quite a decent amount if you do enough reps.

just start increasing your reps and maybe increase resistance by elevating your feet by resting your feet on a chair or some shit. try doing a pushup like that.
>> Anonymous
Do not by any means do any ab work to get a six-pack.

Every compound lift is a core lift.

If you wanna get anywhere with building muscle WITHOUT EQUIPMENT OR A GYM MEMBERSHIP, good fucking luck to you my friend because without money for either, that is very near impossible.

If you don't heed my warning about ab work then have fun with your spine in 10-20 years.

- Certified PT.
>> Anonymous
>>57973
Disregard everything this cracker jack box certified "PT" said. He probably works at bally's.

- Certified PT
>> Anonymous
the best way to get a six pack without lifting any weights is to ingest massive quantities of seman rectally.
>> Anonymous
>>57973

Suck that, I disregard cocks.
>> Anonymous
hey OP, im the same body type as you.

I am getting in great shape just by doing the following--

put on some music, stop counting your reps
I usually put on about 12 or so minutes of music. I do this right before i go to sleep too, helps me fall asleep.

So put on the music, do situps of different sorts, whatever hurts the most, until you cant really do them effectively, then you change to another position, say on your side and just keep doing them to the beat of the music. After your stomach is fucked, just start doing pushups until you cant do them, then prop yourself against a wall and end with some failed attempts at handstand pushups... or just do whatever the fuck you want to build up. You probably wont become super strong or whatever cause you dont have weights, but you will look good, and thats what ultimately matters.
>> Anonymous
>>57979
>>57973
>57973 is right, OP wont gain muscle without doing core lifts. All you skinny faggots in denial can quit complaining.
>> Anonymous
DO THE PLANK EVERY DAY FOR TEN MINUTES
>> Anonymous
WTB - Pic of OP who thinks he's hot shit.

Till then, get 2 ropes\towels, loop over a tree, do chinups to give you some arm girth and back width and to get rid of your inevitably girly forearms.

Pushups, leg raises, crunches, eat more protein and do chins with your legs parallel to the ground (great exercise, don't see enough people doing them)