Leave these fields empty (spam trap):
Name
You can leave this blank to post anonymously, or you can create a Tripcode by using the format Name#Password
Comment
[i]Italic Text[/i]
[b]Bold Text[/b]
[spoiler]Spoiler Text[/spoiler]
>Highlight/Quote Text
[pre]Preformatted & Monospace Text[/pre]
[super]Superset Text[/super]
[sub]Subset Text[/sub]
1. Numbered lists become ordered lists
* Bulleted lists become unordered lists
File

Sandwich


Routine for beginners

Locked Reply
- Sun, 21 Jan 2018 23:52:40 EST plwLtRB1 No.94632
File: 1516596760312.png -(430838B / 420.74KB, 750x1334) Thumbnail displayed, click image for full size. Routine for beginners
I only hit the gym a couple times a month but want to get jacked. My old man knows alot about fitness and is hella jacked and gave me this routine today.

Some might argue that i need to be doing less reps/heavier sets but honestly im weak af right now and I think this will help me build strength before I can adjust to to something better.

Currently 25 years old 5 11 and 175 lb skinny fat. Looking to start this routine tomorrow.
>>
Esther Shakeworth - Tue, 23 Jan 2018 09:36:27 EST 2QvNUBns No.94639 Reply
i dont see motherfuckin bench press nigga
>>
Ian Fillerway - Tue, 23 Jan 2018 19:28:05 EST YFjRTBE9 No.94640 Reply
Why sitting down in the overhead press? Stand up like a man.

>also no deadlifts
>>
Ian Fillerway - Tue, 23 Jan 2018 19:31:17 EST YFjRTBE9 No.94641 Reply
>>94640

Also also, a higher number of reps with lighter weights will yield better results IMO. I never push myself to the point of failure. 30 minutes a day and a decent diet nothing wrong with a greasy bar burger every so often has kept me at ~135lbs +/- and I'm 5'9".
>>
Eugene Cobbernen - Wed, 24 Jan 2018 08:26:24 EST 4Fa+JMUn No.94642 Reply
1516800384492.jpg -(12932B / 12.63KB, 206x253) Thumbnail displayed, click image for full size.
you want mostly compound exercises OP, and you will want to increase weight every exercise until you plateau and will then need an intermediate program

keep volume low and weight at about 85-90% of your One Rep Max

day 1:
squat 3x5
deathlift 5x1
bench 3x5
row 3x5

day 2:
squat 3x5
deadlift 5x1
powerclean and press 3x5
chinup as many as possible until failure or lat pulldown 3x5 if that's not an option

day 3:
squat 3x5
deadlift 5x1
overhead press 3x5
laying tricep extension 3x5

do flys or curls but only after the compound movements
>>
Eugene Cobbernen - Wed, 24 Jan 2018 08:36:21 EST 4Fa+JMUn No.94644 Reply
general tips:
>if you push something, you should also pull with the same group 50/50
>your beginning program is going to increase your neuromotor recruitment, which is baseline 10-15%, and increase the number of motor neurons your brain recruits to do a motion, this is why it is important to TAKE NOTES and increase weight
>focus on good form, look at video tutorials
>work on the foundation first: for a human that is hamstrings and posterior chain; if you don't build the foundation, building the shoulders and arms becomes risky
>if you have trouble getting the bar out of the rack for Overhead Press, just remember to palm strike that fucking jolly african-american like you were Vegeta taking the punch test right before Buu saga
>if you get tendonitis remember to get enough vitamin C and maybe even slide rest days to get yourself more time to recuperate

no bump best of luck
>>
Fucking Nonnerbury - Mon, 12 Mar 2018 02:53:20 EST 74kl41c5 No.94682 Reply
1520837600793.png -(1808416B / 1.72MB, 1377x660) Thumbnail displayed, click image for full size.
>>94632
25lb dumbbell BP to start? Somehow I suspect you can and should use a weight that is challenging in that rep range and aim to progress on each session or every other session.

Muscle soreness will plague you for a few days to about a week, but from then its smooth sailing.

Squats and DLs are pretty boss exercises, require many muscles to work in coordination.

Have fun.
>>
Thomas Biffingbut - Wed, 14 Mar 2018 22:25:25 EST 2HBT7EdU No.94684 Reply
i see a terrible lack of stretching and range of motion
>>
Hamilton Mallytat - Sat, 07 Jul 2018 02:34:13 EST gq30Bux/ No.94800 Reply
1530945253550.jpg -(48564B / 47.43KB, 495x442) Thumbnail displayed, click image for full size.
DISCIPLINE beats motivation. Just do it....
>>
Jarvis Sablingman - Sun, 26 Aug 2018 06:13:22 EST RoDJveMF No.94961 Reply
1535278402077.jpg -(99838B / 97.50KB, 586x1099) Thumbnail displayed, click image for full size.
>Carry on, my wayward sun....
>>
Doris Pickworth - Sun, 30 Sep 2018 06:30:17 EST YW/HFt8o No.95027 Reply
1538303417952.jpg -(509432B / 497.49KB, 1898x1200) Thumbnail displayed, click image for full size.
Children today, go and exercise!

Report Post
Reason
Note
Please be descriptive with report notes,
this helps staff resolve issues quicker.