5'10'' 110lbs guy here.
Looking to throw my life around and start working out etc to look good.
Any recommended routines and diets? Upper body and lower body, including chest, stomach etc to impress the grills
Workout A: Squat, Bench Press, Barbell Row
Workout B: Squat, Overhead Press, Deadlift,
Mon/Wed/Fri, alternate between A and B.
Everything 5x5 except deadlift, which is 1x5. Up your weight by 2.5 every workout day unless you fail a set, in which case try that weight again two more times. If you still fuck up, deload to 90% of what you were doing before for a week.
Have fun, get swole.
Bench Press 3x5
Power Clean 3x5
Overhead Press 3x5
Diet: whatever fit your macros (use myfitness pal to count your calories)
calculate them here:http://scoobysworkshop.com/accurate-calorie-calculator/
Hey dude I was 125lbs 1.5 years ago. I'm 160 now. First thing to know is your body type. Your an ectomorph. Your designed to be slender. So don't think your gonna turn into Arnold.
You need to increase your calories. Mass is 70% diet 30% training.
Quick way to put on mass:
5 eggs in morn for breakfast
Then a snack
Then lunch like a tuna sandwich
Then a snack fruit etc
Then a second lunch
Casein protein shake before bed
> Still believing ectomorph is a thing
> I shaggy daggy doo
Don't listen to this guy OP. People that think this kind of thing don't actually keep track of what they put into their bodies, they just guesstimate.
don't listen to this retard, you are not slender because of your genes, you are slender because you eat like a bitch, i already gave you a calorie calculator and tracker, use them wisely OP
Focus on gaining strength for the first couple of month with a routine working out your full body every second day by using machines.
Go find a calorie calculator to see how many calories you should take in to gain mass (dont overdo it in the beginning you are not doing a heavy bulk)
With the small weights you are beginning with you won't need to eat too much you basically want to get the motor neurons to start recruit more muscle fibers which results in fast strength gain.
When you eat focus on protein intake. Proteins are the Legobuildingblocks your body is made out of it uses it to repair itself
Carbs are only for energy you don't need them but they are not bad and you shouldn't avoid them
Fatty acids are good for hormone levels never ever avoid them but put some thought into what kind of fat you are ingesting at all times because they are also the most calorie dense.
Try eating nutricious natural food and not that refined crap I am not saying go full paleo.
No micronutrient shortage and good hydration ensures fast recovery and developement and function of your body.
Do cardio at will. It's not bad for gaining mass but not crucial either however it will make you feel better in generell. Will also stabilize hormone levels and boost testosteroneproduction of which you want much of.
Why you're asking on /b/ about lifting and not /fit/ is a complete utter fucking mystery.
You basically passed the gym on the way to the hospital to ask the coma patients for lifting advice. Are you retarded?
Lifting is basically the entire domain of /fit/.
Basic routine for beginners
Machine for legs 3*20
Machine for abs 3*30
Machine for back 3*20
Machine for chest 3*20
Machine for shoulders 3*20
Machine for bicep 3*20
Machine for triceps 3*20
Use machines which utilise as many joints as possible to recruit more muscle. You call that compound excercise obviously there are no compound excercises for tricep and bicep so you have to go for isolation excercises for them.
If you head to fit read the sticky it tells you the most important and it is not even that long or too complicated. The rest are some tricks and secrets you can squeeze some efficiency out with.
3 sets of one exercise and every set you do 20 repetitions of that exercise with 60-90 seconds rest inbetween.
Eat small meals spread over the day. I know it is much more work that way but you will be able to ingest more. I eat some raw food every hour like fruit or nuts and seeds or some vegetable a chunk of cheese half a can of tune and in an howr the other half make sure to drink after you eat.
Don't listen to all the bandwagon faggots that are going to tell you to do squats, kettlebells, and drink kale shakes. Do many pushups and sit ups like a real man. Go hike up a mountain if you want to work your legs.
i prefer to suggest
>BOR 3x5/deadlift 1x5
that's what gave me the best gains, and i've never met someone who didn't get swole/strong while doing it
Gay. Only ways for someone with a mental block and/or low leptin levels to really raise their calorie intake is to
a. eat calorie-dense, high-carb foods
b. take steroids that ramp up appetite
Eating some tuna here and there is not going to work, not to mention it's a pain in the ass to be eating all fucking day long.
>1 cup rolled oats
>1-2 scoops whey protein
>some peanut butter
>whole milk (enough to make it drinkable)
>whatever else you feel like
Can easily hit 1000kcal and drinkable in minutes.
This is exactly what I was going to say and grab a big ass bag of chicken from Costco and protein + creatine if you're not a faggot. Don't preload on the creatine just take a scoop everyday with water and food. Sugar helps the creatine be absorbed
mostly depends on your hip to shoulders to waiste ratio and where your body stores fat and some other stuff I don't remember. Look it up You cannot tell by heigt and weight. But it doesn't make too much of a difference if you want to get built in the end or how you lok in the end.
>Arnold Schwarzenegger's Blueprint to Mass
Look up the .pdf's and download them.
>ABCABCx style of routine
>A is M/Th (chest mostly)
>B is Tu/F (shoulders/arms)
>C is W/Sat (back/legs)
Just do 30-45 minutes of fairly intensive cardio, plus the exercises outlined in the Blueprint, as well as stretching before and after workouts, and you should get big pretty fast.
I'm 5' 10", 165lbs, and I've gained some nice mass over the past 3 months, and I've been lazy as hell with it (school, work, etc. get in the way sometimes).
/fit/ masterace reporting in ! Ignore all advise so far ! It is half bullshit half broscience ! If you are 21 and you are this underweight you probably are gonna have some troubles bulking so this is what you do :
1-download my fitness pal or a similar app(. Diet is going to be the single most important thing that you do)
2-figure out what your Maintenace caloric intake is and eat 20%more calories than that e.i if your Maintenace is 1800kcal then you should be eating 2100-2300 a day minimum about 2500kcal if you are doing cardio as well
3-once you figured out how much you need to eat, start tracking your macros (fats, proteins and carbs) and you should be eating a minimum of .5grm of protein per lb you weight in your case 60-65 grm a day
4- if you are having troubles eating enough to meet your macros eat calories dense foods like oats, peanut butter, granola, beef , pork and if you eat fish eat fatty fish like salmon, sardines and anchovies
5- eat lots of fruit betwen meals , apples , pears and nactarines have lots of carbs and a bit of protein also sneak a handful of nuts here and there
6- I you still are having troubles hiring your caloric intake because you are a little bitch then buy wheight gainer protein powder make sure it contains 1000kcl+ per Shake
7-now that you are giving your body enough nutrients to work with start lifting
8- a beginners routine like SS or SL is good but will be frustrating for you since you are a weak little bitch and also you might injure yourself I would recommend to start with a 3 day split for 3 months then the 4 day split for 3 months so you gain some experience and stamina before you can handle a strength routine like SS
>a beginners routine like SS or SL is good but will be frustrating for you since you are a weak little bitch
that's the point of a beginner routine retard, to get stronger as soon as possible,
pull bitches left and right, stop being a faggot and talk to girls. As long as you aren't a tryhard toll or some awkward little prick you should be fine. I just happened to be blessed with drop dead good looks and a godlike personality.
I'm asking because my body doesn't seem to have a problem with storing fat (meaning I can get fat if I let myself go) but I always had trouble building muscle. My shoulders aren't really broad too so maybe I'm ectomorph.
>etc to impress the grills
>impress the grills
Why would you want to impress a bunch of cum socks/rags?
>Why would you want to impress a bunch of cum socks/rags
found sauce on the whore. sweet whore OP.
Nah, definitely not endomorph (which sounds like the Dany DeVito body type). After reading a little more about it, I think I am a combination of ecto and meso.
He didn't say anything about a healthy heart. He said he want's weight. You clearly don't know shit about working out.
To gain muscle mass, you need calories. When you do cardio, you burn calories. Get it? You can gain muscle mass and do cardio but you need to EAT a lot more to compensate for the calories you burned.
It's actually harder to gain MUSCLE mass than you think. It's simple if you are used to the gym lifestyle and have been through it, but the effort required is far from minimal no matteer how long you've lifted. You don't accidentally become Arnold.
>Any recommended routines and diets? Upper body and lower body, including chest, stomach etc to impress the grills
Hint: Elliot Rodgers was a good looking and physically fit guy. THERE'S A LOT MORE TO IT THAN THAT!