I wanna GET FUCKING BIG. And not only big, but also strong. I want to knock out people with one punch.
Those are my fucking stats
>6'1
>87kg
>19yo
This my fucking workout plan
Chest
>Dips 4x6/8/10/12
>Bench 4x4/6/8
>Inc Bench 4x4/6/8
>Dec Bench 4x4/6/8
>Inc DB 3x10/12/14
>Cables 3x8/10/12
>DB Pressout 3x12
>Chest Flies 3x10/12
Back and shoulders
>Lat Pulldown 4x12
>DB Shoulder Press 4x8/10/12
>OHP 4x8/10/12
>Lateral Raise 4x8/10/12
>Seated Lateral Raise 4x8/10/12
>Upright Row 3x12
>Delt Fly 3x12
>Seated Rows 3x10/12
>Deadlift 4x6/8/10
>Shrugs 3x20/22/24
Arms and legs
>Tricep pushdowns 4x10/12/14
>Curls 3x10/12/14
>Hammer Curls 3x10/12/14
>Skullcrackers 3x8/10/12
>Squats 4x6/8
>Leg Press 4x6/8/10
>Chins
Nutrition
>52g of fats
>240g of carbs
>180g of protein
Gym 6 times a week (every workout x2).
Now, should I do cardio? Should I train some martial art?
Advice welcome
G E T / B I G
Eat more
Not enough compound volume, go 10-12x5 @ 60% maxrep after every compound workload
Who is she and where can I find more? I need to masturbate.
First off go to qtddtot there's no reason for you to make a thread for this. Second eat more. Third no cardio.
A gallon of milk every day.
SS+GOMAD
If you're natty it's too much volume of training and not enough carbs, and if you want to get stronger I suggest you a training program based around strenght, like powerlifting or weightlifting training
Cringe
>I WAN GET BIG AND STRONK
>posts some fucked up brosplit
>Ok grug
>wants to get big and strong
>does a gorillion exercises with the actually useful ones somewhere in the middle / back and a bunch of fluff all around
>eats like some 12 year old girl
You have to eat more than the 2200 kcal or so you’re getting right now, and you need to structure your workouts around the big compound lifts. Do more squats, bench, OHP and diddys, go to at least 5 working stes on those and reduce some of the other bullshit. You don’t need to do 3 sets of lateral raises and 3 sets of seated lateral raises when you are only doing 4 sets of deadlifts. Also why the fuck are you doing as much decline and incline bench as you are doing regular bench? There’s way too much wrong with your plan
MOTHER GIVE MILKS
If you want to knock people out with a punch learn boxing, and do some compounds. This brosplit lightweight eating won’t work worth shit.
Also be prepared to get the shit beat out of you at least a dozen times over, since you obviously have zero fight experience.
My plan was written on a lap in 10min, that's why I'm posting. Because I want advice.
Which exercises should I remove then? And how many sets of deadlifts should I do?
Also why should I do as much dec and Inc as regular?
>wants to get big and strong
>posts a prototype of a workout plan asking for advice
>wew
Aesthetics are really important to me as well. How much carbs should I eat?
Should I only eat more carbs or more protein as well?
no clue, found it on /fa/
if you ask there you'll definitely get an answer
I'm a slav in Spain, I'm absolutely shit at fighting but win most of fights I get into just because fuccbois around here are like 5'7 and prefer to flex their shitty calisthenics-made abs in front of girls during a fight rather than actually throw punches.
Ah nvm, if it’s Spain that’s a different thing. The getting shit kicked in is if you actually learn boxing, not for fighting the Spanish manlets. Anyways a one hit ko is more about hitting someone the right way rather than strength, although strength helps.
local_gal
If you want a strong punch train your serratus anterior, its strength directly corresponds to your punches' power. Add a couple sets of scapular pushups to your back day, takes only like 5 minutes and activates them really well
All you need is 1x1 set of reading the fucking sticky
>Which exercises should I remove then?
Most of them desu. Focus on the big compounds and sensible accessories, don’t do two variations of exactly the same exercise for no good reason
>And how many sets of deadlifts should I do?
4 working sets is fine if they are reasonably heavy, 5 if you can handle them. The issue is more that there is too much of everything else
>Also why should I do as much dec and Inc as regular?
You shouldn’t, but you are in that plan. Don’t do decline, it’s pretty much useless. Do 5-6 sets of bench, maybe 3 of incline for the aesthetics.
Staying within the format you chose you could do e.g.:
Chest and shoulders:
Bench 5/6x5-8
Incline Bench 3x8-10
Seated dumbbell shoulder Press 3x8-10
Lateral Raise 3x8-10
Cable chest flys 3x8-12
Back:
Deadlift 4/5x5-8
Pendlay Row 3x5-8
Weighted Pull Ups 3x8-12
Lat Push Downs or Lat Machine 3x8-12
Face Pulls 3x12-15
Arms and Legs:
Squat 5x5-8
Leg Press or Lunges 3x8-10
Calf raises standing 3x8-12
Dips and Close Grip Chin up superset 3x8-10
Barbell Curl 3x8-12
Tricep Push Down 3x8-12
Incline Bench Curl 3x8-12
Tricep Pull over 3x8-12
Also consider adding some abs training to help with the big compounds
All right user, I'll repeat what others have said, but be more specific.
Eat more. If you want to gain weight, you need to eat. Not just for fat, but for muscles too. A few rules:
1. Get plenty of carbs. Potatoes, bread, pasta, rice, etc. You want a sizable portion of "staple" food with every meal.
2. Protein and fat. Have eggs and bacon for breakfast. Get some meat into you. Poultry and fish when you need leaner meat, but you'll want beef and pork too. Stews will be your friend.
3. Drink plenty of water. Drop coffee. If you insist on drinking booze, go for red wine, one or two glasses a day at most. Avoid sodas at all costs. If you got the bad habit of drinking fizzy drinks when you eat, find fizzy water like Perrier. If you can get it with no dissolved sodium, better.
Just doing these will help you a ton. Basically, keep your veggie/fruit portions normal, increase meat intake, greatly increase starchy intakes. I can't help you much for an exercise routine, I built my muscles working factory jobs.
Oh, and don't believe the lies of the dairy industry, dairy is not that great. It's not exactly bad, but it doesn't compare to actual meat.
> I built my muscles working factory jobs
Unless you strongman carried heavy ass shit all day you did not build muscles working in a factory
I was stacking heavy doors filled with cement and lead.
Im going to need the name of this fine woman
>pls give /fa/lit/ art hoe gf
Two guys a door?
Usually, yes. Stacking 150lbs to 300lbs door 7 foot high isn't exactly doable in a timely manner alone. We had a few 450-500 pounders, though we got 4 people for those.
>"I wanna GET FUCKING BIG."
>Posts tons of high rep isolation work
If you really want to get FUCKING BIG you have to focus on compounds. Compounds alone will make you big, but not necessarily aesthetic
Do olympic weightlifting and practice basic punches (hook, jab, straight), start doing them with with weights in your hands if you're ready for this kind the health risk.
I know that I'm going to be shat on, but this kind of exercise could actually make you into a heavy-hitter and I'm saying this as a former amateur boxer.
Nice I'm sure you put on some mass. Knew a pallet stacker that had the most ripped DYEL body. Seen some carpet installers that were extreme bloatlords. Knew a guy that stacked engine blocks(two man) that was a complete bloatmaxx. Just rare to me to see dudes get BIG doing factory work/construction.
Really depends on what you're doing. Construction work will build mass like crazy if you're doing roofing, ceiling and the such. Carrying heavy stuff up and down ladders all day helps. Cement mixing is also very physically intensive. And despite doing that heavy lifting job, I couldn't keep up with the guys working with heavy, 20 lbs nailguns putting roofs together all day in one job I did. Those guys had arms like tree branches.
Nowadays I work as an orderly, though I'm getting ready to take duty as an "intervention agent" in the psychiatric ward. If you don't know what that means, it essentially means I'll be the guy handling psychos when they flip out. I've mostly been doing squats and curls with a few sit-ups to "get back" to where I was. It's worked wonderfully, I'd lost very little muscle mass despite the twelve years between factory jobs and now being much more relaxed, though I'd unfortunately gained plenty of fat. Been doing sets for nearly two months now, muscles are pretty much back where they were. Didn't lose much weight, but I had to tighten my belt buckle an additional notch. Mostly worried about cardio right now, I seem to get winded too easily, but I'm so heavy jogging would fuck up my knees.
I DONT FUCKING GET IT Jow Forums. I really don’t. Who is this girl? Is she real? Does she exist? Is she an amalgamation of several women created by the greatest minds to ever use Photoshop?
Tell me Jow Forums, where in the world do girls look like this. I broke up with my girlfriend (who didn’t look nearly as good as this), got fit, and yet STILL I’ve yet to even SEE a girl who looks this good in real life. I’m sitting on the commuter rail right now in Northern California, and not a single girl I’ve seen today hold a candle to the girl in the OP.
The Jow Forums LARPers and Jow Forums incels cry everyday about whores this and bitches that. What city do you live in that you can get that invested in women? If I saw any of the women I saw this week whoring it up I’d turn away like I saw a homeless person and immediately forget about it. Jesus some hambeast just walked past me and I almost grew up.
Please Jow Forums, I want to FEEL something. Where do I see these women. I want to FEEL like I can have a crush again. Help me Jow Forums... it’s not fair. Why is she so far away
Most roofers nowadays get there material delivered by one of those trucks with a conveyer belt on the back I've noticed. I did interior remodeling(mostly kitchens/bathrooms) for 4 years and didn't really gain anything from it besides a standard amount of strength imo. Maybe my grip is a little better than average tops.
Met a guy a few years back that did that, he said it wasn't hard work. But I am sure it depends on if your 1 on 1 or work in a ward. Get a stationary bike, it should be a lot less stress on them.
Getting big wont give you much for returns on punching power. Learn how to punch and practice.
what a gay thread
Depends. It's not "hard work" because most of the time, it's quiet. Mentally ill people are nowhere near as aggressive as people think. But when something does happen, you better be fit and able to respond.
Walk around any young trendy big city, any university town, I used to fuck women like this with some regularity, they aren't some rare creature
I live in San Francisco. If I saw a woman like this it would be highlight of my week.
What city are you talking about
How do I a bf like him?
Anywhere that's now SJW central really.
that's not* SJW central
>Living in SF
>Expecting to meet "females"
Found your problem for ya buddy. That'll be $200.
LA, Portland, Las Vegas, San Francisco, New York, Boston
Her bf. Just a reminder that no matter how much you lift, you'll never have a gf
Those teeth...
You wanna know how I know that you're weak as shit?
Because for some reason you think you're better than SS/SL when you haven't lifted a weight in your fucking life, splitting days into retarded divisions (arms & legs) like what are you a fucking retard?
Just go do Strong Lifts by Mehdi for 6 months.
Who are you calling manlet?
>pink hair
>dressed like man
>reeks of karl marx yet carries latest iphone
>beta cuck boyfriend she tries her strap-ons on
go back to imgur and take this cancer with you you fucking nigger.
cope
You need to learn how to punch.
You can see her balls lol
Sauce
10 sets of 5 at 60%? Interesting, never heard of this before. You're saying do this after a heavy workout?
Needs more serratus work. Take a look at any credible boxer and prove me wrong.
Do what one punch does.
cubic meter of onions a day