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Anonymous
Sup /fit/ bought my first set of dumbbells today. They're like 15kg overall I think?

But, the fucking box didn't have like a safety guidelines thing, so...

1) What do you recommend I do to tone my arms without fucking myself up? How many reps/sets?

2) How do I reduce chest size? Should I just tone the fat (man tits) by doing chest exercises?

3) What's fits stance on Alcohol, as I am a fan of some wines amongst other drinks.
>> Anonymous
>tone

in b4 shitstorm
>> Anonymous
7chan's /fit/ sticky
>> Anonymous
>>108815

Well tbh I could just do with building overall muscle cause I'm weak as tits and like... I also wanna make my arms look less fat.
>> Anonymous
Shameless bump for urgent advice
>> Anonymous
eat sports beans and do curlz
>> Anonymous
1) bicep curls are probably the best overall exercise you can do to target fat on your arms. 1 set, 20 reps is good for starters. Keep doing these until you can do 50 reps.

2) don't do cardio, and don't do squats eaither. I dunno... bench pressing maybe?

3) some alcohol is fine as long you eat a healthy and balanced diet. also, make sure you eat before and after workouts as well, something that gives you lots of energy for lifting. I personally eat a bag of SPORTZ BEANZ before and after each session.
>> Anonymous
1) Don't say tone. Especially not when using it to refer to both muscle and fat in the same damn post. Tell us what your physique is like now and what you want the result of your work to be, as they require different amounts of reps and sets.

2) Spot reducing is not effective. Most here don't think it's even realistic, and I'd be inclined to agree. What you want to do is lose bodyfat. Another thing to do is check said man tits for lumps under each nipple.

3) Never after a workout. Limits processes like protein synthesis, meaning muscle isn't rebuilt to its full potential. Occaional drinks are fine on break days. Wine is actually the best choice.
>> Anonymous
1 - there is no such thing as spot reduction of body fat... for arm strength, I'd suggest bench presses/flies and rows

2 - in order to reduce chest size, reduce body fat... this means endurance work (HIIT and non-interval endurance training both work)... essentially: run, skip rope, swim, bike, erg, etc.

3 - I love wine (personally I tend to find decent white wine more often than decent red, but w/e... one small glass per day is suggested for non-alcoholic and non-alcohol-allergic people)... it is a source of calories though, so don't go chugging


essentially, make sure caloric intake is less than caloric output...


in terms of reps you should do:
unless you're going for bulk, I'd suggest either less than 7 or more than 15 reps per set... anywhere between 7 and 15 reps is aiming for (myofibrillar?) hypertrophy... ie - making your muscles big... but not adding a lot of strength...
sub 7 (ie: 1-6 reps per set) trains you for maximum strength (ie - improvement of fiber efficiency) 1-3 reps improves fast-twitch fibers, 4-6 reps improves slow-twitch fibers...

15 or more reps per set improves muscular endurance and SLIGHTLY improves the efficiency/strength of either fast or slow twitch depending on the spee of movements
>> Anonymous
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>>108845
GTFO TROLL!

I have a +9 ogreslaying sword, and I'm pretty sure it'll work on trolls too