Untrained frame thread
pic related. I have a naturally very broad shoulders and chest and a small waist. I love this v-taper; I want to keep my my waist really small while making my top even wider/arms bigger.
What does IST recommend doing for lifts? What should I NOT do?
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ur torso is long
i like it
If gay alien skull was a chest
>Untrained frame thread
this sure needs its own thread you idiot... also if you cant figure out what excercises "make your top even wider/arms bigger" then you are a lost case anyway
just fricking tell me
Neck hangs until failure
just do a 3 day split
chest/tris
back/bis
legs/shoulders
simple as
what should I do for back workouts and tricep workouts? What about forearms
back
>super pullover 4x8
>lat pulldown 4x8
>seated low row 4x8
>shrugs (whatever kind) 3x16
>face pulls 4x8
triceps
superset 3x10
>rope cable pushdowns
>rope cable pullovers
>rope cable tricep splits
>tricep pushdown 4x8
forearms to be done on bicep day superset with curls
>back barbell wrist curls 5x20
and between sets of barbell curls
>forearm curls 5x10
Thank you anons
remember to get adequate protein and sleep. you will never gain mass if you don't let your body build itself up
I'm still sore from a big workout 3 days ago. Should I lift again today or wait?
Depends on soreness, if it's been 3 days I'd go ahead and work again. Or i'd switch the muscle group I'm working.
Do you have a routine yet or not really? If not what kind of equipment do you have?
the idea behind the 3 day split is that you give your muscles the optimal 72 hr recovery time
if its been 3 days since you've worked that muscle group out then you should be good. you should have recovered already if you've eaten your protein and slept adequately
none of this is rocket science, you really need your hand held for basic exercise info?
I've seen things... seen things you little people wouldn't believe.
time to die
Thanks for playing along. You might enjoy this image
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Dont worry about getting "too big" lmao you dont just get massive overnight. The only thing you should NOT do is let your bodyfat get too high
How do I make sure to control bodyfat while bulking
Weigh yourself frequently, eat only "clean" foods (bulking isn't an excuse to eat slop), do cardio, and train abs.
How should I train abs?
Lateral raises, t rows, pullups/chinups, overhead press, pullovers, incline press, larson/spoto press, upright row, reverse curl, French press, floor press, one arm dumbell row, cable row
I'd do some leg exercises every once in a while, especially calf raises if I were you. I get not wanting fat looking quads and hamstrings, but chick's love glutes and calves.
idk gay do anything except oblique work and youll be fine
Should I avoid deadlifts?
Are you looking for a reason too?
Deadlifts are great to learn starting out. make adjustments to lifts proven over decades once your beyond novice
deadlifts work obliques don't they?
I like deadlifts but I want minimal obliques
have a nice day for making this thread you collosal homosexual