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Изменено (bluevtol):
8/21/2014 5:27:36 PM
29
Bodybuilders of OffTopic, I need your help
I am male, 16 years old, 185 cm tall, and weigh 64 kg. I am very skinny, I have no muscle on my chest, very bony shoulders, and very little muscle on the rest of my body. I am also physically weak. The only part of my body I am proud of is my stomach, as my abs are getting more defined.
This year I'm going to be hitting the gym two or three times a weak. What kind of workouts do you advise? Also, any dietary advice? Thanks :)
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Изменено (Funkbrotha10): 8/21/2014 9:16:00 PMI fear that the only "body builders" you will find here are guys who have made one of those Japanese pillow girlfriends. Proceed at your own risk.
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Do not forget to work on your cardio. It is the most important thing to be in shape !
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i am a bodybuilder of bungie. Eat more mayne. you're gonna want to eat lots calorie dense food and find out what foods your body responds well to. lift heavy(sometimes), consistently, and with good form. separate body parts into different days, for example monday-chest and triceps tuesday-back and biceps wednesday-shoulders, abs thursday-rest friday-legs, calves sat-rest sunday-rest there's tons of ways you can split it, just as long as you get enough recovery. i recommend doing everything twice a week for you
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inb4wolvers oops too late
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http://youtu.be/wTHAiK0DnxI
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Please ignore the troll posts....
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11 отв.Don't be proud of your abs, they're only visible because you're skinny. You seem to understand that you are a beta and weak and I respect that, as admitting this is the first step to solving it. This is my no-equipment work out (feel free to change the times to suit you) : 4am : 10 mile jog 6am : Burpees until exhaustion Pressups until exhaustion Just keep doing that every day for a couple of years and you'll be fine.
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1 ответI was in the exact same position you were when I was younger. Easy answer: eat a shit load (don't worry about "clean" eating) and lift 3 times per week (full body, focusing on deadlift, squat, and bench). See the famous 5x5 workout as an example.
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1 ответMy best guess is that you don't really have strong abs, you're just so skinny that it looks like it. Not to disappoint you, but unless you do core workouts, it's unlikely you'll naturally have strong abs while the rest of your body is skinny. Still, girls will appreciate apparent abs either way, so I wouldn't worry about it until way later in the future. So the easiest place to start for most people is with your arms, but maybe for you it might be your legs since skinny people tend to be excellent, natural runners. Of course you should try and work on each part of your body a little bit each day (or every other day if you're just starting out), but you should focus on either your legs or arms. If you only do work on part of your body at a time, you'll end up looking kind of weird (for example, I have really strong core muscles, really strong leg muscles, and really weak arm muscles and it's really not ideal). Because you're skinny, food is going to be a huge priority for you. You'll still want to avoid junky foods as best as possible, so you'll want to invest in high-calorie, healthier foods like meat, dairy, and nuts. Don't get too discouraged if you don't see progress right away. It comes slow at first but it develops faster and faster with time. And just because you're skinny and you'll probably never get the biggest body out there isn't a reason to be discouraged. Lots of girls like smaller guys with muscles. That's probably about the best advice I could give you, but keep in mind I speak from experience and I am no means an expert here.
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2 отв.Изменено (niceboy03): 8/21/2014 7:16:54 PM17, 6'1 (185cm), weight 197 (20% body fat). I used to be a short fat -blam!-er, until I hit a growth spurt then I was just a tall fat -blam!-er. Just buy protein shakes, eat meals high in protein like steak, steak is the shit and don't skip meals and just lift. Best thing to do is too ask the big guys at the gym (assuming your going to the gym, compliment then first. They love being complimented about the bulging muscles) that's what I did and they helped me loose my weight and gain that muscle. So you basically just gain fat from eating high in protein shit and turn that far into muscle by working out.
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1 ответSperm contain protein, protein builds muscle. So by logic, eating others sperm will help you. Eat a dick.
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Изменено (bastage): 8/21/2014 7:20:18 PMjust about any workout will help. squats will help your hamstrings, bench-press your upper body (if I am correct mainly your arm). If you do sit-ups you'll work your core. I also recommend pull-ups. Those work your entire upper-body very well. Talk about ripped. At first you'll need someone to help you up, but eventually you'll be strong enough to do it on your own. I don't consider myself a "bodybuilder" but I guess I know a bit.
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4 отв.Get inspired lads. [i]"People told me I could go to the gym," ~ Chestbrah.[/i]
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Most of it is diet right now. Gain weight eat like a monster but eat the right things and work out.
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8 отв.Don't waste your time OP you probably have terrible genetics.
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Изменено (R Kelly): 8/21/2014 6:45:33 PMI would recommend this workout once you start putting on more muscle. http://www.bodybuilding.com/fun/shortcut-to-size.htmllink[/url]
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2 отв.Protein, protein and more protein, large amounts of chocolate milk, eat lots of meat, just increase your calories, try not to focus too much on cardio right now, but core body, chest, shoulders, etc....
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Smoke crack, that will help you add weight
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It sounds like you have a pretty crazy metabolism, like me. So eating a lot will help. Don't kill yourself on eating perfect, just get the calories in. A good program to follow would be [url=http://example.com]http://www.google.com/url?q=http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm&sa=U&ei=GDT2U_23O4PloAScuoGgDw&ved=0CA0QFjAA&usg=AFQjCNE5Vm3fo5q4Z14d8KGz6Xy4XJQyywlink[/url] This focuses in your core exercises and will build your strength as well as muscular size. Ask your PT coach on form or grab a book on barbell exercises. "Starting Strength" is a great book. Eat well and don't hurt yourself. Don't lift too much weight. If you have any more questions send me a PM, I'll gladly help you. Also, be patient, you won't grow muscle over night, it takes years.
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Start with pushups and pullups. Try lifting your own weight for a while. Watch your diet, avoid snacks/fast food.
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Изменено (CurvedBubbles): 8/21/2014 6:32:51 PMStronglifts 5x5 I started lifting this year and now I can squat 1.5 times my body weight 5x5. It's a great program, good for people new to lifting.
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Go five days a week, eat big and lift big.
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There's really no hope.
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Go to bodybuilding.net Find a muscle you want to exercise Do listed exercises
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Eat more. Workout until failure. [u][b]Push yourself[/b][/u]. No pain, no gain. Just my experience.
