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.
>>548994551 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
>>548992963 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.
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.
>>548996271 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.
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.
>>548993730 i prefer to suggest >squat 3x5 >bench 3x5 >ohp 3x5 >BOR 3x5/deadlift 1x5 >curls 3x8 AxAxAxx that's what gave me the best gains, and i've never met someone who didn't get swole/strong while doing it
>>548997773 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
>>548998439 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.
>>548992963 /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
>>548999198 >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,
5'9 125lb 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.
>>548998969 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.
>>548994483 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.
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