Sup /fit/ started lifting this year i go to the gym 2/3 times week (1h-1:10 workouts) and play soccer 1 time a week (1 hour and a half game)
I was skinny all my life not skinnyfat just fucking skinny, one day when i was like 15y my father told me to do crunches everyday before i went to bed
When i started i did like 25 crunches but after a year i did +150 crunches and i did not felt tired but i went to bed anyway cause i got bored
I had a steel 8 pack + defined adonis belt but all changed cause i stoped doing crunches (i want my 8 pack back)
When i was 18y instead of crunches i did push ups everyday (for a year) and i got "somewhat defined" pecs (i still have them till this day)
I stoped growing (1,81m) when i was like 20 and i weighted like 62-64 kg
Now im 26 and i was starting to get a belly cause i weight 73-75kg now
When i go to the gym i start doing abs for 15 - 20 min and i go like this:
- Crunches
- leg lifts
- Russian Twists
- Planks
- Side raises
- heel toutches
- cross crunches
- fluter kicks
- moutain climbers
Then i start doing deep squats (5*5 5*6 or 6*6 ot 5*7 something like that) usually when any muscle in my leg starts "complaining" i stop
Then i start doing deadlifts i try to do at least 5*5 (i stop when i feel my lower back tired)
After dead lift i do standing press (i stop when i cant lift the bar anymore)
After standing press i do pull ups (last time i went i did 3 reps then 3 reps then 1 rep 1 rep 1 rep etc (until i could no longer lift myself))
Then i do inverted rows and bent over rows
After that i start doing isolation exercices like inclined bench press, biceps, triceps, lat pulldowns usually until exaustion, sometimes in this fase of the training i do push ups or more crunches or planks between exercices
Im i doing a good routine???
I weight basicly the same before i started gym but my belly is gonne and im increasing the weights i use in a rather fast pace
Any tips or advice?
>>37292010
bump
if your lower back is weak, it's ok to do a tough 1x5 for starters (+ warmup sets)
overall sounds like a lot of volume for 1 workout. Do you want to grow strong or just lose fat? The strength exercises don't really do much if you're not going to grow.
>>37292632
>Do you want to grow strong or just lose fat
Get stronger
The only fat i got is in my lower abs near my belly button and its getting smaller every week
>181cm
>75kg
>Belly
Your biggest concern should probably be your diet if those are accurate measurements.
Post stomach, no homo.
>>37292848
Nvm, read the rest of the thread now, gl opi :^)
>>37292010
You're a fucking retard.
- bullshit ab exercises
- too much deadlift volume
- lifting to failure
Go on a proper routine
>>37292848
>Post stomach
let me just take some photos
>>37292889
>bullshit ab exercises
what do u recomend?
>too much deadlift volume
what do u recomend?
>lifting to failure
whats the prob?
>>37292848
plize no bully i need to shave and i started lifting this year
>>37293087
Bully em' boys
>>37293106
Kek you have no core muscles even though you do a million core exercises. Get on starting strength or strong lifts, and include from squats for core strength
>>37293847
yeah when i was younger i had a perfect 8 pack
now i cant even see my lower abs even if i flex as hard as i can
now i cant even do dragon flags
Fells bad man... ;(