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Suggest me some exercises /fit/ Failfaggot !!ek7JRMXgGJI
Hay /fit/, Im a 17 year old (in b4 underaged b&) male, 145 pounds and (approximately) 5'8". I've been working out on a semi-regular basis for almost a year now, but I feel I should get around to doing a more serious and regular exercise routine.

So /fit/ I come to you seeking advice on what kind of exercises I should do, how many reps/set, etc.

Goals: Greater muscle mass in chest and shoulders, defined abs, bulkier arms.

Details: I currently do atleast 50 push ups and 30 sit ups every night before I go to sleep. I've kept this up for about 2 months now, and I usually stick to it. I also semi-frequently (read: usually once a week) go to the gym and weight train for around 2 hours. Mostly do bicep/tricep workouts though (benchpress, pull-down, curls, military press).

My diet usually consists of nothing in the morning (usually no time for breakfast), a slice of cheap pizza for lunch and for supper either salad or some sort of meat (chicken or beef) or a combination of the two.

I also hope to complete atleast some of these goals by May/June since in the summer I'll be really fucking busy I won't have time to build any sort of muscle, just maintain what I already have.

So, what does /fit/ say?

tl;dr, wut are some good exercises to build shoulders, chest and abs and form defined muscle in a time period of about 3 and 1/2 months?
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>> Anonymous
http://www.exrx.net/WeightTraining/Instructions.html
>> Anonymous
>>43127
meh, ur doing it wrong and you don't want to do it right. fuck push ups and sit ups.
>> Failfaggot !!ek7JRMXgGJI
>>43139

>but I feel I should get around to doing a more serious and regular exercise routine.
>serious exercise routine.

I do bicep/tricep because thats whats avaliable in the gym mostly (its a shitty gym) and I don't know any exercises that would help the areas I've mentioned before, thus prompting me to:

Ask for advice.

Logically, I would want advice (and use it) if I asked for it.

If you're telling me not to do sit ups and push ups, what should I do? (in b4 barrel roll, an hero)
>> Jd
hit the gym 3 times a day and eat breakfast. Also do cardio once or twice to get rid of excess fatz
>> Jd
>>431463 times a week*****
>> Failfaggot !!ek7JRMXgGJI
>>43146
What constitutes good cardio in general? I mean, I did a fuckton of biking last summer but I didn't seem to lose any weight. Like, jogging about a mile with a backpack on, is that adequate? Is distance more important or is time?
>> Anonymous
The textbook definition of good cardio is getting your heartrate between 65% to 85% of your max heartrate (220 - age) for 20 to 30 minutes. You could increase that time if you want, but try to stay in that heart rate range (it isn't that hard).
>> Anonymous
>>43157
if you didn't lose fat while biking, you ate too much.
Watch your calories.
>> Anonymous
>>43157
Oh, and diet is more important than exercise if you are looking to lose weight.
>> Failfaggot !!ek7JRMXgGJI
>>43167
Well im not so much concerned about losing weight as I was before, since I've lost most of the weight I've wanted to lose. My BMI stands at 22, which is pretty average and healthy, and I want to stay around that mark.

But on the topic of diet, what should I eat so that I have the energy to do my workout and not be exhausted for the rest of the day?
>> Anonymous
>>43258
Lots of complex carbs and protein.
>> Golden Joe !bT6c9WIwLg
Breakfast, Eating a good breakfast not only gives you energy for the day, but starts your metabolism early. Be sure to have a snack of some fruit, vegetables, or some kind of nuts (almonds are a really good one to have around). Be sure to drink pently of water.

Note on the shoulders: I had some pretty weak looking shoulders but they are getting better thanks to the pull-up bar I put in front of the kitchen.
>> Anonymous
here's a tip, read.

honestly, equip yourself with hard knowledge and the realisation that different people respond to different programs. you're 17 and not fat so you've got time to learn.

ps, weigthlifting for dummies is a stupid and worthless book full of misinformation and fail.
>> Anonymous
In order of what they work and why you'd want to do them.

Benchpress: Chest, Triceps and shoulders
Military Press: Shoulders, Triceps and upper pec.
Deadlift: Lower Back, Hamstrings, glutes, abs (much more than crunches) forearms and neck.
Squat: Quads, abs, lower back, hamstrings and glutes. The lower you go, the more ab you use.
Dips: Triceps, chest and shoulders.
Chinups: Upper back, arms and forearms.
Lunges: Quads and glutes.
One arm dumbell rows: Upper back, Forearms and biceps.

Avoid running, waste of time and energy.

My suggestion would be add atleast 20 pound of muscle, by eating alot of food, primarily proteins, cut your carb intake and keep fat at a sensible level (healthy fats only).

Ignore abs, they'll come with definition and if you try to cut down before you have the size, you'll be very dissapointed and you're nowhere near that fat right now, you just have such little ab mass that you'd need to be super sliced to have them show.

Good split, that I find works well for first 4 weeks, then you'll want to go into a slightly more intense one, is:

Monday: Leg exercises and arms.
Wednesday: Chest, shoulders and biceps.
Friday: Back exercises and triceps.

So monday you'd do your leg exercises, aswell as your curls and extensions (lying EZ bar extensions)

Wednesday bench,military, dips and curls

Friday, deadlifts, chinups, rows and extensions

I find squat, bench and deadlift respond well to a 5x5 at the start of the workout and do the rest as 8x3 (reps\sets)

Infact, as long as you train hard enough, that's all you really need for a long time to have ongoing growth, but it wont be optimal, but to know what would be best, I'd need to be with you etc etc, so yeah, you'll have to work the rest out for yourself.
>> Anonymous
>>43373
avoid running? who wants a healthy heart and cardiovascular system anyway? NOT ME!
>> Anonymous
>>43378
In that case keep running.
Heart and cardiovascular? What the hell do you think the cardiovascular system is?!
Running's not the only way to increase your heart rate, which is all cardio is, increasing your heart rate. Fitness, as in, running endurance, is just how long your body can sustain that. You know in 92, the canadian alpine ski team did better on endurance tests than the marathon and long distance runners? You know how? They didn't do cardio, they trained smart.

Cardio is nothing special, it's not that usefull and running most definitely, is not the best cardio.