Lakupala
Full Member
Bad times are just times that are bad.
Posts: 179 
Likes: 94
Country: USA
Religion: Christian
Relationship Status: Single
Age: 19
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Post by Lakupala on Dec 9, 2017 4:53:24 GMT
I'm 160 pounds and only slightly muscular and can't get stronger.
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Post by Elizabeth on Dec 9, 2017 4:58:51 GMT
I think dumbbells work for this but not too sure :/
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Post by AmericanCharm on Dec 9, 2017 5:17:38 GMT
Tell me what your goals are and what your training routine is. I can give you some advice. I have been weight training for the last 5 years.
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Lakupala
Full Member
Bad times are just times that are bad.
Posts: 179
Likes: 94
Country: USA
Religion: Christian
Relationship Status: Single
Age: 19
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Post by Lakupala on Dec 9, 2017 5:22:41 GMT
I do a 5 X 5 thing that a friend recommended me. I do it every other day but not weekends and I'm getting better physique. My goal is just go look good.
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Post by AmericanCharm on Dec 9, 2017 5:34:15 GMT
I do a 5 X 5 thing that a friend recommended me. I do it every other day but not weekends and I'm getting better physique. My goal is just go look good. Ok, so you want to put some mass on? What is your diet like? That is the most important aspect related to your goals. I personally do not like the 5x5 program as it doesn’t allow proper volume per body part nor does it really flood the muscle with blood well (supplying nutrients to the muscle) because the reps are low. It’s fine for beginners, it’s the most commonly recommended beginner program probably but eventually you should do things differently in my opinion. For me I train high volume per body part with medium intensity. |
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-VITNI-
New Member
"Exemption from Death is in itself the Death of Exemption"
Posts: 47
Likes: 40
Ethnicity: Germanic
Ancestry: Germanic/Cherokee
Politics: National Socialism
Relationship Status: Single
Age: 19
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Post by -VITNI- on Dec 9, 2017 5:40:11 GMT
I'm a follower of Chinese martial arts who might be able to help. But the workout routine I use everyday. Try looking into body conditioning and the only reason is to look good ? If so you must see the change in yourself.
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Lakupala
Full Member
Bad times are just times that are bad.
Posts: 179
Likes: 94
Country: USA
Religion: Christian
Relationship Status: Single
Age: 19
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Post by Lakupala on Dec 9, 2017 5:58:24 GMT
I do a 5 X 5 thing that a friend recommended me. I do it every other day but not weekends and I'm getting better physique. My goal is just go look good. Ok, so you want to put some mass on? What is your diet like? That is the most important aspect related to your goals. I personally do not like the 5x5 program as it doesn’t allow proper volume per body part nor does it really flood the muscle with blood well (supplying nutrients to the muscle) because the reps are low. It’s fine for beginners, it’s the most commonly recommended beginner program probably but eventually you should do things differently in my opinion. For me I train high volume per body part with medium intensity. I mostly eat burgers but only because I have to, not because I enjoy them. What would a high volume/medium intensity workout look like? |
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Lakupala
Full Member
Bad times are just times that are bad.
Posts: 179
Likes: 94
Country: USA
Religion: Christian
Relationship Status: Single
Age: 19
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Post by Lakupala on Dec 9, 2017 5:59:00 GMT
I'm a follower of Chinese martial arts who might be able to help. But the workout routine I use everyday. Try looking into body conditioning and the only reason is to look good ? If so you must see the change in yourself. What is conditioning? |
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Post by AmericanCharm on Dec 9, 2017 6:10:15 GMT
Ok, so you want to put some mass on? What is your diet like? That is the most important aspect related to your goals. I personally do not like the 5x5 program as it doesn’t allow proper volume per body part nor does it really flood the muscle with blood well (supplying nutrients to the muscle) because the reps are low. It’s fine for beginners, it’s the most commonly recommended beginner program probably but eventually you should do things differently in my opinion. For me I train high volume per body part with medium intensity. I mostly eat burgers but only because I have to, not because I enjoy them. What would a high volume/medium intensity workout look like? To gain muscle mass you need to be eating high protein, ideally at least 1 gram per pound of body weight. As well as eating a caloric surplus. To stay as lean as possible while bulking up I’d recommend you at 160lbs eat 2,800 cals a day. Take in 160 grams if protein a day. Your body will be forced to grow. For a workout routine I’d recommend this split Monday- Chest and Shoulders Tuesday- Rest Wednesday- Back Thursday- Legs Friday- Arms Weekends- Rest Smaller body parts can be hit with less sets. Chest and back are ideally hit for 12 sets 10-15 reps. Shoulders after chest you can just do a few sets for since you hit shoulder doing chest. Biceps and Triceps should be hit for 10 sets each. |
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Post by AmericanCharm on Dec 9, 2017 6:27:20 GMT
Try this
Monday- Chest and shoulders
Dumbbell or Barbell bench press 4 sets of 8-10 reps
DB Flys or Peck Deck 4 sets of 12-15 reps
Dips or Push ups 3 sets till failure
Dumbbell side raises 4 sets of 12-15 rep
Dumbbell front raises- 3 sets of 15 reps
Wednesday- Back
Lat Pulldowns or Pull ups 4 sets15 reps
Dumbbell or Barbell Rows 3 sets of 8-12 reps
Straight Arm Pulldown or Pullovers 4 sets of 15 reps
Thursday- Legs
It depends, I personally don’t train legs that hard . I don’t want huge legs. 8 sets of usally all I do. Exercise vary.
Friday- Arms
Barbell Preacher Curls or Barbell Curls 4 sets of 12-15 reps
Dumbbell Curls or Cable Curls 3 sets of 12-15 reps
Hammer Curls or Reverse Curls (this hits the forearm and muscle between your bicep and tricep) 3 sets of 12-15 reps
Two Arm DB Tricep Extension or DB skullcrushers 4 sets of 8-12 reps
Tricep Pushdowns or One Arm DB Extension 3 sets of 15 reps
Kickbacks or Reverse Grip Tricep Pushdowns 3 sets of 15 reps
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Lakupala
Full Member
Bad times are just times that are bad.
Posts: 179
Likes: 94
Country: USA
Religion: Christian
Relationship Status: Single
Age: 19
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Post by Lakupala on Dec 10, 2017 1:30:11 GMT
Try this Monday- Chest and shoulders Dumbbell or Barbell bench press 4 sets of 8-10 reps DB Flys or Peck Deck 4 sets of 12-15 reps Dips or Push ups 3 sets till failure Dumbbell side raises 4 sets of 12-15 rep Dumbbell front raises- 3 sets of 15 reps Wednesday- Back Lat Pulldowns or Pull ups 4 sets15 reps Dumbbell or Barbell Rows 3 sets of 8-12 reps Straight Arm Pulldown or Pullovers 4 sets of 15 reps Thursday- Legs It depends, I personally don’t train legs that hard . I don’t want huge legs. 8 sets of usally all I do. Exercise vary. Friday- Arms Barbell Preacher Curls or Barbell Curls 4 sets of 12-15 reps Dumbbell Curls or Cable Curls 3 sets of 12-15 reps Hammer Curls or Reverse Curls (this hits the forearm and muscle between your bicep and tricep) 3 sets of 12-15 reps Two Arm DB Tricep Extension or DB skullcrushers 4 sets of 8-12 reps Tricep Pushdowns or One Arm DB Extension 3 sets of 15 reps Kickbacks or Reverse Grip Tricep Pushdowns 3 sets of 15 reps Thank fam. Will try this. |
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Post by AmericanCharm on Dec 10, 2017 1:37:20 GMT
Try this Monday- Chest and shoulders Dumbbell or Barbell bench press 4 sets of 8-10 reps DB Flys or Peck Deck 4 sets of 12-15 reps Dips or Push ups 3 sets till failure Dumbbell side raises 4 sets of 12-15 rep Dumbbell front raises- 3 sets of 15 reps Wednesday- Back Lat Pulldowns or Pull ups 4 sets15 reps Dumbbell or Barbell Rows 3 sets of 8-12 reps Straight Arm Pulldown or Pullovers 4 sets of 15 reps Thursday- Legs It depends, I personally don’t train legs that hard . I don’t want huge legs. 8 sets of usally all I do. Exercise vary. Friday- Arms Barbell Preacher Curls or Barbell Curls 4 sets of 12-15 reps Dumbbell Curls or Cable Curls 3 sets of 12-15 reps Hammer Curls or Reverse Curls (this hits the forearm and muscle between your bicep and tricep) 3 sets of 12-15 reps Two Arm DB Tricep Extension or DB skullcrushers 4 sets of 8-12 reps Tricep Pushdowns or One Arm DB Extension 3 sets of 15 reps Kickbacks or Reverse Grip Tricep Pushdowns 3 sets of 15 reps Thank fam. Will try this. You are welcome, try it for a few months and every week either try to increase the weight or the reps. Consistency is key, you will see results. |
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-VITNI-
New Member
"Exemption from Death is in itself the Death of Exemption"
Posts: 47
Likes: 40
Ethnicity: Germanic
Ancestry: Germanic/Cherokee
Politics: National Socialism
Relationship Status: Single
Age: 19
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Post by -VITNI- on Dec 10, 2017 1:50:09 GMT
I'm a follower of Chinese martial arts who might be able to help. But the workout routine I use everyday. Try looking into body conditioning and the only reason is to look good ? If so you must see the change in yourself. What is conditioning? Body conditioning is used by both Japanese (karate) and Chinese (kung fu) and a variation of others in martial arts. Ever wonder how karate experts can chop boards? They do it repeatedly everyday for years, purposely breaking their bones. It's called micro fractures, where you want the bone to break just enough to heal over, then another layer of bone will grow on this. It creates a strong body, enabling you to break another's body without hurting the self. Next to the use of Chi, this is a fundamental to kung fu and a reason why they are the undefeated across the globe. it's repetion, repeating same action,daily, preparing the self at whatever the cost. Also, on top of AmericanCharms advice, I suggest handstands for upper body strength. Also- search calisthenics for creating the perfect body that looks and performs flawlessly. |
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hansel
New Member
simple is perfect..nothing over the moon:)
Posts: 9
Likes: 16
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Post by hansel on Dec 11, 2017 11:08:50 GMT
Some results take time to show..it depends on our commitment and the will to achieve..this same principle can be applied to everything we do in life..with excercise comes diet..the right type of diet to build muscles or to shed your waistline ..in the end its always your commitment to achieve your goal..only then will you see results.
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