Wanna start weightlifting to get ripped. (2 Viewers)

[ipab]

What I basically need is someone to present me with a routine and if possible a diet??

 

[Omie Jay]

Son I already covered all that.
Do you har access to a power cage and a barbell and weights? (ie a gym).
If so then I've already staid what I think you should be doing.

 

[eshay lad 69]

im laughing hard @ worrying about getting too big - its not an issue.


google starting stregnth 3x5

EDIT here it is

do this every seccond day 3 times a week for eg

week one: monday (day a), wednesday (day b), friday (day a)
Week two: monday (day b),wednesday (day A), friday (day b)

Day A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry

Day B
Front squat 3x5
Overhead press 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work


substitute the normal squats for zercher squats. there rest of the exercises are possible with only a barbell and rack.

message me for more details bra happy to help

 

[ipab]

im laughing hard @ worrying about getting too big - its not an issue.


google starting stregnth 3x5

EDIT here it is

do this every seccond day 3 times a week for eg

week one: monday (day a), wednesday (day b), friday (day a)
Week two: monday (day b),wednesday (day A), friday (day b)

Day A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry

Day B
Front squat 3x5
Overhead press 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work


substitute the normal squats for zercher squats. there rest of the exercises are possible with only a barbell and rack.

message me for more details bra happy to help

Maad, thanks man!!

Yeh so this will do like whole body right?? Haha
Yeye sounds good will start properly tomorrow, do I need a lot of protein or just enough?

 

[eshay lad 69]

as much protien as possible.Realistically you should be doing more research so you get the form right from the get go. google babylovers starting strength for more info on the routine.

 

[Omie Jay]

2g protein per kg of bodyweight per day.
and high calories (healthy ones).
to gain weight/build muscle.

 

[sanctify]

stronglifts 5x5 or starting strength and fix your diet by googling muscletech calorie calc.

you're welcome

 

[kingofthemisc]

Don't be another retard at the gym who goes once a week and just benches and curls in the squat rack. If you actually want to look good train every muscle and diet consistently.

 

[kevintang]

sounds like you're lifting for girls, doesn't matter
- don't disregard diet
- don't disregard legs