1) Be nice and; have fun
Doxxing, trolling, sealioning, racism, and toxicity are not welcomed in AskLemmy. Remember what your mother said: if you can't say something nice, don't say anything at all. In addition, the site-wide Lemmy.world terms of service also apply here. Please familiarize yourself with them
2) All posts must end with a '?'
This is sort of like Jeopardy. Please phrase all post titles in the form of a proper question ending with ?
3) No spam
Please do not flood the community with nonsense. Actual suspected spammers will be banned on site. No astroturfing.
4) NSFW is okay, within reason
Just remember to tag posts with either a content warning or a [NSFW] tag. Overtly sexual posts are not allowed, please direct them to either !asklemmyafterdark@lemmy.world or !asklemmynsfw@lemmynsfw.com.
NSFW comments should be restricted to posts tagged [NSFW].
5) This is not a support community.
It is not a place for 'how do I?', type questions.
If you have any questions regarding the site itself or would like to report a community, please direct them to Lemmy.world Support or email info@lemmy.world. For other questions check our partnered communities list, or use the search function.
6) No US Politics.
Please don't post about current US Politics. If you need to do this, try !politicaldiscussion@lemmy.world or !askusa@discuss.online
Reminder: The terms of service apply here too.
Logo design credit goes to: tubbadu
Goal: put on muscle mass.
Do exercises within all of these categories:
Any program I do must have those. Beyond that, isolation exercises as needed. I'm adding shoulders and arms as I want big ass arms.
This year I mostly did 3x a week full body. Now I'm gonna change to Upper, Shoulders/Arms, Lower. More ShArms to bro out, less leg frequency as they're growing faster than everything else.
Big heavy compound movemets first then shower and go home.
I keep mine dumb as bricks. Three days a week (usually), every day exactly the same full body workout. All exercises I do 3 sets and keep within 5 to 10 reps, when I do 10 reps successfully for all three sets, I increment the weight in the next session. My program is:
I also ruck for cardio.
Good luck with your training! Hope you have fun and see the results you're looking for.
Very minimalistic routine 2-4 days a week. Alternating between A: squats + chins, and B: deadlift + dumbbell overhead press. 3 sets for everything except deadlift which is 1 set. When I hit 10 reps per set I add weight.
I have a home gym with a basic incline/decline bench and 5-50lb adjustable dumbbells. 3 days a week, 2 muscle groups a day, 3 exercises with 3 sets per exercise per muscle group. I have 2 routines that I alternate between weeks.
Tues - Legs/Abs
Wed - Back/Shoulders
Fri - Chest/Arms
If you want to try something different from lifting weights, you can also look into calisthenic circuits.
https://stronglifts.com/stronglifts-5x5/workout-program/
(I personally swap the back squats for zerchers, and the rows for curls - but find what works for you)
I do push day, pull day, leg day. It's a common split you could look up a bunch of different workouts. Just search for ppl split workout. It's nice because even if you go to the gym every day (I'm not advocating that, you need rest) your muscle groups get two days of rest before you work them again.
If you're new and intimidated by some of the exercises, just find a machine that works the same muscles or does a similar motion. It's not perfect but it gets the job done. I watched a ton of YouTube videos on how to do exercises when I started. And if you don't like an exercise, don't do it. Find another one that works the same muscles that is enjoyable. For instance... Most programs suggest doing "skull crushers" for triceps workout. I hate them. They don't feel right and the name annoys me. I do overhead triceps extensions on a cable machine instead and they feel so much better to me. I enjoy doing them instead of dreading
Good luck!
