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File: IMG_3374.png 📥︎ (8.94 KB, 431x411) ImgOps

 â„–3488871[Quote]

i need gym advice cause i have no clue what im doing to be honest. i never stepped foot in a gym until a month ago and ive been going consistently 3 days a week since. my aim is to work on chest, shoulders, back, and arms. what routine should i be doing to max out results, esp on chest. i'll drop my current routine and advice and tweaks to it are much appreciated.

ALL SETS ARE UNTIL FAILURE

DAY 1:
Chest press 3 sets
Pec deck/Chest fly 3 sets
Shoulder press 3 sets
Lateral raise 3 sets
Bicep curls 3 sets

DAY 2:
Lat pulldown 3 sets
Seated row machine 3 sets
Assisted pull ups 3 sets
Bicep curl 3 sets
Tricep push down 3 sets

DAY 3:
Chest press 3 sets
Pec deck 3 sets
Cable chest press 3 sets
Shoulder press 3 sets
Ab crunch 3 sets
Plank till failure x2

 â„–3488878[Quote]

>>3488871 (OP)
try push pull legs

 â„–3488882[Quote]

Or if you go 3 times a week, do a full body workout.

 â„–3488886[Quote]

>>3488878
i didn't mention it but when im waiting for the equipment i need i'll usually hop on and do leg presses and abduction. so in the end my workouts usually end up being full body

 â„–3488892[Quote]

Step 1: DO ANYTHING, DONT STOP
Step 2: stop eating sugary sloppa
Step 3: eat real food
Step 4: develope a routine, ANYTHING is fine, just usually you split body areas up into specific days
Step 5: after a month or 2 of ACTUALLY STICKING TO IT, start getting into the weeds

Mind/muscle connection IMPORTATNT
Progressive overload IMPORTANT
Eating right EXTREMELY IMPORTANT

Collect W

 â„–3488897[Quote]

>>3488892
Every body is different and will react different enough, that there is a bit of trial and error. ALSO, what are you trying to do? Be fit? Lift heavy? Run? Sprint? These change what youll do AFTER STEP 5

 â„–3488919[Quote]

>>3488892
IF AND ONLY IF, you want to really stick to this, you fucking will start watching YouTube videos of gym guys, atheanX or something is a good example. These guys know a lot. And start applying their tips.

THE MOST IMPORTANT IMO, is actually making it into a habit, which takes about a month

 â„–3488936[Quote]

>>3488897
i'm trying to build a better physique, build up pecs for summer (it's winter here) so i can take my shirt off confidently

>>3488892
awesome, i barely eat sugary food, im a chefGOD so i home cook every night and know exactly what im putting in my body, i dont use any seed oils. i need to research more about progressive overload because it seems like a great idea.

>>3488919
thanks, i will definitely check these guys out. i'm a total gym and fitness caca

 â„–3488948[Quote]

>>3488936
GREAT.
Are you fat and are trying to loose a lot of weight, or just slim up and build muscle? Because weight loss is a different game, but the core is important. You'll want to count calories, and yes it sucks, but once you get and idea of house much stuff is, its easy to estimate.

 â„–3488957[Quote]

File: IMG_3363.jpeg 📥︎ (85.2 KB, 953x741) ImgOps

>>3488948
i'm not trying to lose weight and im not fat, just trying to build muscle. picrel for reference. tbh not sure if this is good progress for 3 weeks in but im pretty happy with it

 â„–3488964[Quote]

>>3488957
Im assuming you're on a high protein diet then

 â„–3488965[Quote]

>>3488957
Ok, perfect, you are in the ideal spot to do progress overload, and grow muscle fast. You'll need to eat lots of protein, which can include whey supplements and what not.

 â„–3488969[Quote]


>>3488964
>>3488965
i take testosterone, not for gym related reasons. i definitely need to intake more protein doe

 â„–3488979[Quote]

>>3488969
You will build a lot of muscle on a high protein diet.

 â„–3488981[Quote]

>>3488979
maybe i'll buy some protein powder, groceries are kinda expensive on my income so i think it'd be the most cost effective way to get my intake in

 â„–3488987[Quote]

>>3488981
You gotta eat more meat. The protein powder isnt as bioavailable as a steak or chicken

 â„–3488989[Quote]

>>3488987
i put meat in every dinner i make, usually have eggs every morning for breakfast. the issue is i just have a pretty small appetite/stomach and can't eat that much without feeling sick

 â„–3488993[Quote]

>>3488989
Okay then taking supplement + protein is a good idea

 â„–3489017[Quote]

>>3488989
i just spread a very thick 60 gram whey protein shake across a day o algo. works well incase i was too lazy to make food
but avoid plant proteins and stuff they arent complete proteins

 â„–3489022[Quote]

File: ClipboardImage.png 📥︎ (18.31 KB, 433x319) ImgOps

>>3488987
ummm can i get a source on that


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