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Anonymous
Hi guyes, I'm thinking about starting to go to the gym (ok, not thinking, but I am going) and I'm wondering.

If I want to build muscles, what would be the fastest way?

I am commited to be going 5 times a week (cos im not a fatty) but my gay friend says I should only be going 2 times a week (he is fat, and he says that is the best way)

Do I belive in my FAT FRIEND (who has been training for 5 months but is still fat and weak) ?
>> Anonymous
4 times a week:

Monday:
Upper back + biceps + forearms
Tuesday:
Quad dominant lower body work
Thursday:
Chest, triceps and shoulders
Friday:
Hamstring dominant lower body work.


Works for me.
>> Anonymous
>>95424

alright, thx.
>> Anonymous
>>95428

Do high weight low amount of reps (6-8) and try to take no more than 30-60s rest between sets. If you're just starting now though, don't over do it.
>> Anonymous
>>95424
me again.

I train with 3 sets of 8 reps for my smaller exercises (curls, lunges etc)
and for bigger compounds I use 5x5.
>> Anonymous
DAY ONE: DEADLIFTS
DAY TWO: SQUATZ
DAY THREE: BENCH PRESS

on each day, come up with 3-6 additional exercizes for the muscle groups you're using. on bench day, i do flys, tricep extentions (skullcrushers), military presses, lateral raises, etc. work your muscles as groups, focusing on the big 3 compound lifts.

also SQUATZ