Help With Working Out

[Mightycyrus]

Hello everyone , before I start just wanna say that im so happy to be part of your family .. im learning a lot of things here thou

I need some help with working out . i wanna gain size now and everyone says different things to me and im kinda stuck now ..
i donno how to do sets .. like should i do 3 sets or 4 sets to get size... and how many times should i do each set ... i used to do 4 sets of 8reps but i heard that i should do like 12-10-8-6 reps to gain size and bigger muscles ....
I heard it's important that which muscles we do each day together ... I do chest and biceps , legs and triceps , back and shoulder together . it means i do each muscles twice a week anyway ...
im gonna upload spme pictures of me and my specs ...

Height : 174 cm
Weight : 71.5 kg
age : 19


here are my pics

[Windex]

There isn't a perfect one size fits all workout program mate. If such a thing existed, everyone at the gym would be doing the exact same thing and there would only be a few different types of machines - this is obviously not the case. What you need to be able to do is first take the time to create a committed and proper diet. Posting what you currently eat in the diet section is a good start. Realize that you will never get bigger if you do not eat properly. And if you do get bigger by eating sloppy, it's going to be mostly fat and water.

Once your diet is in check, look into a few sample routines online. Choose something you think you can be dedicated to on a weekly basis and LISTEN TO YOUR BODY FROM THERE. Ignore what your friends tell you because they are clueless. What works for them might not work for you and vice-versa.

These are the important fundamentals that are universal to all bodybuilding :

(1) Show up, do what you have planned and get out. Don't waste time trying out a buddy's leg routine. It's chest day. Save experimentation for when you are more developed and educated or on a day off.
(2) REST AND RECOVERY: You need 1-2 days off a week. You do not grow in the gym. Recovery is when you get bigger and stronger. Abs are made in the kitchen, muscles are built in the bed, and motivation / wisdom is from the mind.
(3) Make every second of every rep of every set count. Focus on connecting the mind with the muscle. It's very easy for example to get off track and start using your arms for rows and all of a sudden your back day turns into a half-assed arm day.
(4) Expect to fail. At some point - it could be in 8 months it could be in 3 years it could be tomorrow - something is going to happen that will either hinder your progress or make you lose motivation. Just push through and pick yourself up and continue from where you left off.


Here are a few routines you can look into:

- Baseline's Hypertrophy Routine

- Stronglifts 5 x 5 or 3 x 5

- A 5/2 split (5 days working out, 1 day per body part, 2 days off)

- A 2 on / 1 off split. (Workout 2 days, take a day off, workout 2 days, take a day off, etc)

- You can also go to Simply Shredded and in the interviews it shows their training routine. DO NOT COPY ANYONES ROUTINE. But looking at some templates may also help.

[lilnba]

"(2) REST AND RECOVERY: You need 1-2 days off a week. You do not grow in the gym. Recovery is when you get bigger and stronger. Abs are made in the kitchen, muscles are built in the bed, and motivation / wisdom is from the mind."

awesome!