Your thumbnail made me think that this is a webm that will start darker and then brighten up after 1-2 seconds so I could see those boobs in a well lit room brightness. That is all, I don't care to answer your question.
Replace all you drink with milk. For ottermode lateral raises, pushups and legraises is more than enough. Add dips if your worried about push/pull imbalance. Have fun banging the hotties)
Life is still more enjoable when you lift. You feel happier and are smarter. Also even with 6 feet there is still room for improvement in the getting even hotter girls department. Sex is nicer when you are fit to. Confidence helps. Whatever dont discourage the young lad from working out he will not regret it when he sees his new body in the mirror and feels great overall
YAGMI
>5 years no sex > Workout, build crazy endurance , get in shape >Have sex and it's incredibly easy to last for as long as I desire while giving multiple orgasms > Lift for yourself >Gains in life happen
PPL
Push:
Flat bench/Incline Bench 8 reps x3 or 5 reps x5 >alternate with dumbbell press on push days
OHP 8-10 reps x3 >alternate with Arnold ups
Dips 10-12 x3 >try and do weighted dips if you can. I use a backpack with a plate but you can hold a hex dumbbell between your legs or borrow a chain belt from the front desk
Skullcrushers 8 x 3 >alternate between laying flat and standing up. I prefer to use preacher bars
Chest flys 10-12 x3 >alternate between flat dumbbells and the machine, if your gym has one
Shoulder flys/lateral raises 8-12 x 3 >if you can do 12 try increasing the weight of the dumbbell but don’t sacrifice your form
Triceps extensions (cable pulls) 8-10 x 3 >I personally alternate with close-grip bench if I have the endurance
Bent over barbell rows (underhand grip - make sure your shoulders are even. If they aren’t then use dumbbells or drop the weight) 8 x 3 >alternate with bent-over single dumbbell rows, balancing on one foot with your other arm and leg pointed outward for balance
Pendlay rows (my personal favourite) 8-10 x 3
Pull-ups until failure x 2-3 (take your time between sets so you can make the most out of these) >alternate chin ups and pull ups every month
Bent over lateral raises/shoulder flys 8-10 x3 >alternate by crossing cable pulls at mid height using the big cable machines
Dumbbell curls 8-10 x 3. Don’t be mr momentum with these
Cable rows/pull downs 8-10 x 3
Legs:
Squats 6-10 x 5. Take your time between sets
Calf raises 12-16 x 3 (sitting or standing)
Bulgarian split squats 10-16 x 3 (really hard to balance after squats, take your time if you need to)
Hip abductor and adductors 10-12 x3 (gay but they work well)
>on a caloric deficit
He doesn't need a caloric deficit, he's already 150 lbs. If anything, he needs to eat a bit more while lifting hard.
God, why is this board so full of morons? Just do this, OP:
Don't listen to these homosexuals, they overcomplicate everything. Ottermode is easy to attain if you're not fat.
Do pic related and eat at mainteinance or at a very slight surplus (200-300 kcal per day over your tdee). Always make sure to eat enough protein.
You're gonna be there in a few months.
Don't listen to these homosexuals, they overcomplicate everything. Ottermode is easy to attain if you're not fat.
Do pic related and eat at mainteinance or at a very slight surplus (200-300 kcal per day over your tdee). Always make sure to eat enough protein.
You're gonna be there in a few months.
Your thumbnail made me think that this is a webm that will start darker and then brighten up after 1-2 seconds so I could see those boobs in a well lit room brightness. That is all, I don't care to answer your question.
I don't start what you are talking about, can you give an example?
Strange I too thought this was a webm, have a nice day
focus on hypertrophy work (8+ reps). You are a little thin, so gain weight slowly.
Can you post a routine for me to do or something? I'm completely clueless on how to get started and what sort of routine to look for
Grayskull LP Phrak's Variant + Accessories (google it and he lists ones to do)
Thanks I'll check it out
Replace all you drink with milk. For ottermode lateral raises, pushups and legraises is more than enough. Add dips if your worried about push/pull imbalance. Have fun banging the hotties)
Ignore this moron. You need more than that to get to otter mode. Also lean bulk, don't get fat by doing GOMAD
Ignore his diet or exercise advice?
Both, dips, lateral raises and pressups are all good, it's not enough though.
Do you know how to work out your TDEE and bulk?
Post body
>Also lean bulk, don't get fat by doing GOMAD
What is the difference? Not op..
With a lean bulk you gain mostly muscle and a bit of fat. With GOMAD you get fat.
Lift
>I'm 6ft
nothing, you won in life. if reincarnation is real, pray you don't come back as a manlet like me
Life is still more enjoable when you lift. You feel happier and are smarter. Also even with 6 feet there is still room for improvement in the getting even hotter girls department. Sex is nicer when you are fit to. Confidence helps. Whatever dont discourage the young lad from working out he will not regret it when he sees his new body in the mirror and feels great overall
YAGMI
>5 years no sex
> Workout, build crazy endurance , get in shape
>Have sex and it's incredibly easy to last for as long as I desire while giving multiple orgasms
> Lift for yourself
>Gains in life happen
She looks creepy af man
SS+GOMAD
1/2/3/4
/thread
How much's the bar supposed to weight?
The one at the gym weights 100 lbs.
6’2 168lbs
PPL
Push:
Flat bench/Incline Bench 8 reps x3 or 5 reps x5
>alternate with dumbbell press on push days
OHP 8-10 reps x3
>alternate with Arnold ups
Dips 10-12 x3
>try and do weighted dips if you can. I use a backpack with a plate but you can hold a hex dumbbell between your legs or borrow a chain belt from the front desk
Skullcrushers 8 x 3
>alternate between laying flat and standing up. I prefer to use preacher bars
Chest flys 10-12 x3
>alternate between flat dumbbells and the machine, if your gym has one
Shoulder flys/lateral raises 8-12 x 3
>if you can do 12 try increasing the weight of the dumbbell but don’t sacrifice your form
Triceps extensions (cable pulls) 8-10 x 3
>I personally alternate with close-grip bench if I have the endurance
Pull:
Bent over barbell rows (underhand grip - make sure your shoulders are even. If they aren’t then use dumbbells or drop the weight) 8 x 3
>alternate with bent-over single dumbbell rows, balancing on one foot with your other arm and leg pointed outward for balance
Pendlay rows (my personal favourite) 8-10 x 3
Pull-ups until failure x 2-3 (take your time between sets so you can make the most out of these)
>alternate chin ups and pull ups every month
Bent over lateral raises/shoulder flys 8-10 x3
>alternate by crossing cable pulls at mid height using the big cable machines
Dumbbell curls 8-10 x 3. Don’t be mr momentum with these
Cable rows/pull downs 8-10 x 3
Legs:
Squats 6-10 x 5. Take your time between sets
Calf raises 12-16 x 3 (sitting or standing)
Bulgarian split squats 10-16 x 3 (really hard to balance after squats, take your time if you need to)
Hip abductor and adductors 10-12 x3 (gay but they work well)
PPL on a caloric deficit is the key to achieve otter mode
>on a caloric deficit
He doesn't need a caloric deficit, he's already 150 lbs. If anything, he needs to eat a bit more while lifting hard.
God, why is this board so full of morons? Just do this, OP:
Don't listen to these homosexuals, they overcomplicate everything. Ottermode is easy to attain if you're not fat.
Do pic related and eat at mainteinance or at a very slight surplus (200-300 kcal per day over your tdee). Always make sure to eat enough protein.
You're gonna be there in a few months.
you could simplify this further and just do pushups for push day. for linear progression wear a backpack with books / cans
6' 150lbs? Bro you have the same stats as my gf lmao
trying to reach what??? stfu idiot