File :-(, x, )
Anonymous
fit

I'm 6"4 145 pounds and i haven't been active for about 3-4 years, and I've gotten so weak that i can do about 10-15 pushups before my arms cave in. Can fit give me a daily routine that i can do to help me get muscle?

pic related
>> Anonymous
www.hundredpushups.com
>> Anonymous
>>262463
can anon vouch this if so awesome ill try it
>> Anonymous
>>262472
posting it kinda counts as vouching
>> Anonymous
pushups situps and lifting weights till your muscles are sore repeat when not sore
>> Anonymous
>>262463
"To perform the test, simply execute as many good-form push ups as you can. "

is there a time limit? do they have to be all at once?
>> Anonymous
>>262459
http://www.hundredsquatz.com
>> Anonymous
>>262524
whyudodis anon
>> Anonymous
wow your a lanky fucker like me, about a year ago i got sick of being lanky and or skinny and bought myself a set of 20 kg dumbells, they are great, i do a number of arm, back, shoulder, stomach and latt workouts with the dumbells.. if you want a good routine which has got me a lot stronger rather than bulky than just ask i anon shall deliver...
>> Anonymous
>>262583
I have been doing weights with a 20lb i just lift em till my arms give out, could use a good routine anon :D
>> Anonymous
>>262587

alright. If you are strugling with the weights then take some off, dont be embarassed or fall into the trap of trying to impress people of how much you can lift. try and lift in reps of 10-15 but stop 2 reps before you arms will fail. After you do the reps 10-15 times try and repeat each set 3 times. eg arms 10lb x 10 then a rest then again and so on until you have done it three times.. when you do bicepts hold the weights with palms facing in towards body and then as you lift twist your wrist so you have your palm facing behind you, this will also work forearms. military lifts are great for shoulders and a combination of pushups and 'flies' for chest. There is a great vid on youtube called the ultimate chest work out http://www.youtube.com/watch?v=nQAh7m4xsMo
so start off small.. and then add weights over the weeks dont start off too deep.

i hope this helps you, let us know how you go!
>> Anonymous
     File :-(, x)
>>262594
thanks anon also I only have 1 dumbell conveniently 20lbs should i buy a set?

pic related
>> Anonymous
WHO THE FUCK NEEDS COMPOUND EXERCISES WHEN YOU CAN DO FLIES WITH TWENTY POUND DUMBBELLS?

HORMONAL RELEASE?

FUCK THAT SHIT SON.
>> Anonymous
>>262614
you don't make much sense but FUCK YES
>> Anonymous
>>262621

I'M SIMPLY MOCKING THE FACT THAT PERFORMING PURE UPPER-BODY ISOLATION MOVEMENTS WITH TWENTY POUND FUCKING DUMBBELLS IS A FUCKING RIDICULOUS ROUTINE FOR NIGGERS.

COMPLETELY NEGLECTING THE LOWER BODY NOT ONLY CAN LEAD TO A STUPID LOOKING BODY, BUT IT COMPLETELY NEGATES THE MAJOR GAINS THAT COME FROM HEAVY COMPOUND MOVEMENTS, SUCH AS SQUATS, AND DEADLIFTS.

HEAVY COMPOUND MOVEMENTS SUCH AS THESE RELEASE RIDICULOUS AMOUNTS OF TESTOSTERONE, THAT MAKE THE ENTIRE BODY GROW. NOT TO MENTION ISOLATION MOVEMENTS ARE FUCKING MORONIC FOR BEGINNERS, SINCE YOU AREN'T STRONG ENOUGH TO DESTROY SPECIFIC BODY PARTS. NOT TO MENTION THAT MUSCLE MASS IS ACHIEVED THROUGH A CALORIE SURPLUS, YOU CAN DO A BILLION MILLION DICKTILLION PUSHUPS, YOU AREN'T GOING TO GAIN MUSCLE IF YOU AREN'T EATING ENOUGH.

And just because I typed that like an asshole, you now have to decide whether or not I'm bullshitting or not.

Hint: I'm not. Go do Squats.
>> Anonymous
>>262629
I do crunchs too ill start doing squats
>> Anonymous
     File :-(, x)
>>262632

Crunches don't build muscle. You need to stress your body.

http://www.youtube.com/watch?v=mtHFEAQmKTU

Food, man, food.

FOOD. BENCH PRESSING AND FOOD.

DEADLIFTS, DELICIOUS DEADLIFTS.
>> Anonymous
Squat
Deadlift
Bench Press
Shoulder Press
Bent Over Row

3 times a week

Eat shitloads, sleep shitloads

/thread
>> Anonymous
>>262587
20lbs? How do you not weight 400 tonnes son, liftin dat beast weight.
>> Anonymous
>>262653
sad part is 20lb is beast weight to me
>> Anonymous
god damn /fit/ is full of dumb shits today.

www.stronglifts.com

there's your new bible, son. read the starter program and DO THAT SHIT EXACTLY.
>> Anonymous
>>262665
Its just looks ironic to me. A healthy looking guy on the outside is having trouble with 20 lbs, while a a fatty who can lift his own body weight is being told that he is a weak fucker.