File :-(, x, )
Anonymous
I am trying to get stronger and better looking. I've made a small initial burst in my chest and arms so I no longer consider myself "scrawny," but I'm far from fit or buff.

My biggest gripe about fitness is that it seems the most recommended and probably fastest and most efficient schedules involve large times sunk at the gym, on multiple machines, on insane amounts of minerals, oils, and supplements, and a busy cook's diet.

I'm not saying that I want muscle to come easily, but I just can't devote that much time to it. It's like that's their one and only hobby in life.

So my question is will simply doing bench presses (and maybe squats) or similar simple, fast exercises be enough to tone and strengthen the body overall?

Current stats are 6'1" 160 lbs. shitty metabolism, Asian. Right now I just do about 4 sets of 25 elevated push-up reps (put my feet up on a regular height metal folding chair) and can do 7-10 reps of 175 lbs. bench and a single rep of 200 lbs bench press. Lower body and abs are probably below average to shit. Would post a picture for gauge but I never saw the point in owning a camera. And I'm ugly.

Thanks.
>> Anonymous
>tone
GET THE FUCK OUT

Seriously dude you sound like a whiny little bitch. Dedicate some fucking time to your body. Maybe cut out a little time from the other shit in your life - stop watching so much tv or going on 4chan every day for 4 hours. That's how I did it, and goddamn that's how you're going to do it.
>> tripcodesareforjerks !3GqYIJ3Obs
>>431258
he used 'tone' right

>I'm not saying that I want muscle to come easily, but I just can't devote that much time to it. It's like that's their one and only hobby in life.

thats a big problem m8, building musscle and maintaining them is a way of life, you should be well motivated before you start
>> Anonymous
>>431258

It's actually my university and work schedule, but thanks. Only reason I'm posting here is because the responses will come faster than on a proper forum devoted to strength training or heavy lifting.

So I guess you can't actually get stronger without spending 8 hours a week in the gym? There has to be a way to do it, unless it's purely genetics.
>> Anonymous
>>431258
don't be so hard on him

>>431256
>So my question is will simply doing bench presses (and maybe squats) or similar simple, fast exercises be enough to tone and strengthen the body overall?
NO :)

My trainer at the gym says that excercise routine should be kept under 1 hour or close to it.
(not a lot of time is it?)

after the first month of doing all over body workout you have to split your routine into 3 days doing different excercises.

Thus you do 1 excercise, ones per week.
Seem like not enouph but for those people that are not HUGE, this works best.

my routine is:
monday: deadlifts, shrugs, hammers, also an excercise for forearms and hamstings (donno the name)

wensday: bench press, pullups, dips, and 1 more excercise that i donno the name in english >.<

friday: squats, shoulder press, lateral raises...

something like that ;)
>> Anonymous
>>431260

Any portable ways for gaining mass and strength, then?
>> Anonymous
>>431263
yeah a barbell fuckwit
>> Anonymous
Here's a solution that allows you to get all your win.
Get a Smith Machine, and remove the vertical bars.
It allows you to do proper bench presses, proper squats, proper chinups, proper inverted rows and everything else in Stronglifts 5x5
>> tripcodesareforjerks !3GqYIJ3Obs
working out 101:

go to the gym 3 times a week: monday wednesday and friday (tuesday / thursday / saturday are resting days)

each workout should last around 1 hour not counting warmup times

go for upper body workout one day and legs the other day (like mo: upper, wed: legs, fri: upper, mo: legs etc...)

excercices for Upper body day:
bench press
incline dumbel press
overhead press
dips
pullups
bicep curls

leg day:
squatz
deadlifts
any machine that workes your calves
extensive abdominal workout: crunches, side crunches, planches, leg raises etc

Eat chicken, eggs, pasta, fish, shellfish and lean meat. basicly anything that holds lots of protein.
Buy shitloads of canned tuna (shit's cheap) for easy protein snack. (you should basicly eat your own bodyweight in LBS as grams: for you that would mean atleast 160 grams of protein every day)
Drink LOTS OF WATER and milk (screw non fat milk, whole is the way to go)
Dont forget to eat and keep eating, even if you arent hungry. Spread your meals, eat around 5 to 6 times a day and try distribute the protein over those meals.

Sleep alot, its in your sleep your musscles will repair most efficiently, aim for atleast 8-9 hours a day.
>> Anonymous
Just workout MOAR and eat MOAR and run MOAR.
>> Anonymous
Starting Strength, it's /fit/ approved. That or Stronglifts 5x5, everyone that does them raves about significant strength and mass gains.

http://rapidshare.com/files/104381018/starting.strength.rar

http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength
>> Anonymous
you dont have to spend much time in the gym to get jacked. All you need to do is bench, pull ups and squats and you'll get a pretty decent body eventually. Getting buff is mostly about what you eat, if you learn to eat right and like eating it wont become a chore. Also the more you workout and eat right the more you're like it and youll probably get addicted once you get some decent gains.