THAT thread again

Hi ISTizen,
I recently turned out 30 and starting to fell like I'm aging too fast and I want to something as soon as possible

I'm currently Auschwitz body type (180cm x 65kg) with virtually no muscles
I read the sticky but all the programs seems like they are for someone who goes to the gym or have a personal gym at home

I have no prior experience but I have a couple of dumbbells with weigthts and one of those exercise mattress

I am tired of being weak, I want to put some mass but nothing exaggerating, I mostly want to become stronger
What's the best way I can train myself with what I have?
I started doing
> squat without weight
> pushups
> crunches
> biceps curls
> standing french press

Am I gonna make it?

  1. 2 weeks ago
    Anonymous

    SS+GOMAD

    • 2 weeks ago
      Anonymous

      I drink a glass of milk a day, 3 liters of milk sound too many.

      • 2 weeks ago
        Anonymous

        It doesn't matter what you do, only matters what you need to do to get big. If you aren't willing to go for things because you've never done them before, you're not gonna make it.

      • 2 weeks ago
        Anonymous

        ngmi

  2. 2 weeks ago
    Anonymous

    For legs, do Bulgarian split squats, lunges, and SDLs. Squatting with dumbbells is pretty pointless.

    • 2 weeks ago
      Anonymous

      Thank you
      > Squatting with dumbbells is pretty pointless.
      Why? I guess it's even more pointless without any weight at all

      Also I would prefer exercise that are "safer" in case I would do it incorrectly.
      As much as I will try to have a correct form I think it wont be perfect and I wont be able to see a gym in a year more or less. I just don't want to injure myself more than it's needed

      • 2 weeks ago
        Anonymous

        >it's even more pointless without any weight at all
        not entirely, might even be good for you if you havent been training much your whole life. Many casual gym goes get injured from too much weight too fast from a previously inactive lifestyle.

        You'll definitely see progress, just not as fast as when you load it

      • 2 weeks ago
        Anonymous

        >I guess it's even more pointless without any weight at all
        No, bodyweight is good for stretching and conditioning your body.

        • 2 weeks ago
          Anonymous

          ye when your are 7

      • 2 weeks ago
        Anonymous

        you are barely doing any exercise and you won't grow or get stronger by doing the exercises you listed. Whatever you do, it has to be more intense than what you do now. Work harder, you won't injure yourself, you sound like you do it safely

    • 2 weeks ago
      Anonymous

      False.

      https://i.imgur.com/JTAh1M3.jpg

      Hi ISTizen,
      I recently turned out 30 and starting to fell like I'm aging too fast and I want to something as soon as possible

      I'm currently Auschwitz body type (180cm x 65kg) with virtually no muscles
      I read the sticky but all the programs seems like they are for someone who goes to the gym or have a personal gym at home

      I have no prior experience but I have a couple of dumbbells with weigthts and one of those exercise mattress

      I am tired of being weak, I want to put some mass but nothing exaggerating, I mostly want to become stronger
      What's the best way I can train myself with what I have?
      I started doing
      > squat without weight
      > pushups
      > crunches
      > biceps curls
      > standing french press

      Am I gonna make it?

      The skinnier you are, the less specelized training you need.
      Three sets of squats, push ups and pullups (yes, those are essential) each every two days are enough for you not to recognize yourself in a year.
      Crunches are optional.

      • 2 weeks ago
        Anonymous

        goblet squats
        lateral leg lifts
        pullups
        dips

        working your abs is NOT optional (well unless you don't care about having a 6 pack lmao)
        we're constantly activating our cores all the time, which makes abs a 'stubborn' muscle group that needs to be specifically targeted to induce hypertrophy

  3. 2 weeks ago
    Anonymous

    complicit

  4. 2 weeks ago
    Anonymous

    Just do whatever exercise you can, eat more, sleep more. If you get bored of lifting, run, if you get sore knees, swim if it gets boring try a martial art. The main thing is that you are doing something and eating and sleeping more. Just make sure it's mildly strenuous and avoid getting injured by listening to your body, learn what pain is good and what is bad. You can still make it but you need to aim for health rather than some bodybuilding goal. Aim for 3 times a week and don't over do it.

    As far as your workout is concerned i would just add a bent over row, slowly add weight to your squat and start slowly increasing the volume. Doing 5 reps and 5 sets is a good place to start. Don't get too analytical in terms of finding the perfect workout, do what works for you. And remember that walking is great for hormonal gains, heart, lung and helps back pain.

  5. 2 weeks ago
    Anonymous

    Yes, the key is consistency. Don't stop for more than a day. If you're high test like me, you'll see results in two weeks when starting out as an ectomorph. If you're low test may take 1-2 months. GL OP WAGMI

  6. 2 weeks ago
    Anonymous

    I love massive boobs

    • 2 weeks ago
      Anonymous

      me too friend

      • 2 weeks ago
        Anonymous

        >only fans
        imagine being so beta that you actively decide to give thots like this money for existing. Boggles the mind.

        • 2 weeks ago
          Anonymous

          iirc she shits in a bag

          • 2 weeks ago
            Anonymous

            How high do the weights go? Higher rep (max 15) ppl isn’t a bad routine.

            >Squeaky clean brapper
            I don’t see the problem

            • 2 weeks ago
              Anonymous

              This is actually a good point
              Would a woman with a shit bag actaully have a clean ass?

              • 2 weeks ago
                Anonymous

                dry and prone to infection. keep it in her clown hole if you want her to live longer

          • 2 weeks ago
            Anonymous

            >iirc she shits in a bag
            Is she mexican?

        • 2 weeks ago
          Anonymous

          >what is a leak

          • 2 weeks ago
            Anonymous

            It's meant in general.

        • 2 weeks ago
          Anonymous

          I mean, I'll never pay for it, but I'd pay for a girl I at least knew. It's the bare minimum I can get.

          The hatred and resentment has become too strong and therapy + lifting + hobbies + having an okay social life is the least I can do, but it doesn't make me regularily wanted + make me like women again, so I completely understand these types of guys.

      • 2 weeks ago
        Anonymous

        Is there a famous girl/youtuber without OF this days? This things someday it will become some sort of obligatory requirement for girls...

      • 2 weeks ago
        Anonymous

        >"oh she finally has some nudes/porn whatever"
        >checks
        >one shitty picture
        fucking simps paying this bitch millions for nothing

    • 2 weeks ago
      Anonymous

      Peasant

  7. 2 weeks ago
    Anonymous

    >I want to put some mass but nothing exaggerating
    I think this sentiment comes from the fact that roiders are way more common than the layperson thinks. You will NEVER get an "exaggerating" mass without deliberately trying to achieve it. ESPECIALLY not when you're natty.

  8. 2 weeks ago
    Anonymous

    Just watch some of Hybrid Calisthenics videos on YouTube he has a great channel for newbs who want to gain muscle using just body weight exercises and minimal equipment. Plus he’s like, super nice.

  9. 2 weeks ago
    Anonymous

    >I recently turned out 30
    >I'm currently Auschwitz body type (180cm x 65kg) with virtually no muscles
    >I have no prior experience
    >don't want to go to the gym
    >Am I gonna make it?

  10. 2 weeks ago
    Anonymous

    You have to EAT
    and count cals autistically

  11. 2 weeks ago
    Anonymous

    That might be the most filter-heavy picture I've ever seen

    • 2 weeks ago
      Anonymous

      It's just portrait mode of any modern smartphone lmao, how's your iPhone 10 doing

      • 2 weeks ago
        Anonymous

        damn you're right she just naturally looks retarded

  12. 2 weeks ago
    Anonymous

    So OP, why can't you go to a gym?

  13. 2 weeks ago
    Anonymous

    built for BWC (Big White Cock)

    • 2 weeks ago
      Anonymous

      italian girls do love bwc

      >iirc she shits in a bag
      Is she mexican?

      the european version of beaner

  14. 2 weeks ago
    Anonymous

    Realistically, join a gym and do a beginner barbell program.

    But for now, if you want to put on muscle mass, for now as a newbie you can eat at maintenance calories and start working on protein intake. Aim for 0.8g per lb of bodyweight.

    Otherwise look up callisthenics routines and try out heaps of movements from those, get your body used to being active. Get creative. Be brave. Say yes to new scary movements and awkward moments, it's fine we've all been through it.

    Maybe a PPL routine with the dumbbells, focusing on form. PHUL is pretty much the same thing. Learn the movements. Feel the muscles they work on.

    And read the fucking sticky holy shit.

    • 2 weeks ago
      Anonymous

      I can't join the gym right now. I would be able to do it in a year but another year doing less than nothing would probably kill me

      How high do the weights go? Higher rep (max 15) ppl isn’t a bad routine.

      >Squeaky clean brapper
      I don’t see the problem

      They go up to 15kg iirc

  15. 2 weeks ago
    Anonymous

    hijacking the thread;
    I too am an Auschwitz survivor, 175 cm and managed to go from 50 to 55 kg in the last few months
    I own a barbell, a couple dumbells, around 50-60 kg worth of plates (all found in a dumpster) and a place to hang myself from, hopefully not by the neck.
    I'm really struggling to find a routine that fits my needs and the resources I have
    do you have any advice on a good retard-proof routine?
    I tried to do my own reserch but it often seem like everyone's saying the contrary of everything

    • 2 weeks ago
      Anonymous

      >I own a barbell, a couple dumbells, around 50-60 kg worth of plates (all found in a dumpster) and a place to hang myself from
      not bad, do you have a rack for the barbell? how much time /days a week can you work out

      • 2 weeks ago
        Anonymous

        >do you have a rack for the barbell
        I don't, I use two chairs to make a really low ghetto rack, let me know if doing this might blow up my knees or kill me, it keeps the weights off the ground at least
        >how much time /days a week can you work out
        Technically 7 days a week for as long as i'd need to, obviously I'd like to be as time efficient as possible

  16. 2 weeks ago
    Anonymous

    >I want to put some mass but nothing exaggerating
    Do dyels really

  17. 2 weeks ago
    Anonymous

    Most programs suggest gym, because you can very easily progress with weight there.
    Repetitions beyond 15 or something like that doesn't do anything.
    So if you work out in home - you need to change your excercises to be harder. It's doable with calistenics - it's just harder. You should get a book about calistenics.
    Most important thing is to eat a lot and sleep a lot and train regularly - and you should get some noob gains quite easily.

  18. 2 weeks ago
    Anonymous

    I know she's It*lian but I'd make brown eyed/black haired abominations with her

  19. 2 weeks ago
    Anonymous

    Do this:

    >Join a gym
    >Eat more
    >Train 5 days a week
    >Repeat for 1 year

  20. 2 weeks ago
    Anonymous

    reminder that if you lick her asshole there will be nothing there but a little dot

    people who dont use their asshole, their asshole actually closes up

  21. 2 weeks ago
    Anonymous

    who is he?

    • 2 weeks ago
      Anonymous

      Me, i thought it would have been helpful a pic of my current physique

  22. 2 weeks ago
    Anonymous

    How does one acquire a milk truck breeding sow such as OP's pic? Inquiring minds want to know.

    • 2 weeks ago
      Anonymous

      be a modded minecraft youtuber

    • 2 weeks ago
      Anonymous

      She won't like you

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