Gym! Need help ^_^

alexL we need u

i tried once to do bench. i did 25kg and I didnt make it

weak nerd no muscle

crossfire best place to search working out tips gg

im doing
-incline dumbell curls
-alternating hammer curls
-incline dumbell press
-dips
-triceps push downs
-barbell curlls
-close-grip bench press


-lying leg raise
-crunches
-planks

so almost the same :)
e: im doing it already for 1year so some exercises will be too hard for u no offense
my workplan:
monday is for sure chestday!! + triceps and abs
tuesday: back + biceps
thursday: shoulders + traps + forearms
friday: legs/obliques
saturday: biceps + triceps

go for 1-2 main exercises / bodypart + 1 suggestive

Leave that shit and try ju-jitsu or mma its the better way to have a good corp.
Gl.

DIPS superset x3 <- no supersets for the begin, especially not 3 !!! I wouldn't recommend dips yet unless you're really able to do between 6 and 12 reps over 3 sets and still do the other excercises below, but then without supersets
tricep pushdowns <- go for 3 sets of 6-12 reps
dumbell tricep press <- do either french press or close grip benchpress instead -> 3 sets of 6-12 reps

E-Z Bar Curls <- 3 sets of 6-12 reps as well
Hammer curls <- 3 sets of 6-12 reps
Reverse barbell curls <- Nigga you crazy with the forearms!!!!??? No offence but as a beginner I doubt you can do even 1 repeat without weights on the barbell, hammer curls workout the forearms already anyway

Doing many sets and super sets/drop sets won't really help you when you just start, keep it simple and don't do too many sets <- LESS IS MORE ... as long as you do it right :p First you should gather some strength (=|= musclemass) and get used to the exact coordination of the excersises before you get to the more advanced stuff. Else you'll only get frustrated and probably even injured. Also I would like to know how often you are planning to workout and on which days you work out which muscles, a lot of guys who are new to the gym often combinate them badly (for example back after biceps day, or the other way around, triceps after chest and so on)

For someone who never really did abs workout before I would recommend 2 sets of crunches with 15-20 repeats and 2 sets of leg raises 10-20 repeats (most people hardly manage to do more than 10 if they're performed correctly) twice per week and on every second abs workout 2 sets of power roller sidewards with 15-20 repeats

If you can do more go for a 3rd set, that should be okay for the begin. Keep doing that for 10 weeks and then you can look forward to more advanced stuff!

try this.

dont count your fucking reps or your fucking sets and just go crazy, its what i do all the time and i get solid results.

and once a week go 100 reps with one of your lagging bodyparts. like today im doing 100 reps of DB shoulder presses and im about to make all kindz of gainz

also dont forget to snort a line of creatine before your workouts

You just started working out and you have your own day for arms? Waste of time. Beginners benefit greatly from training with high frequency rather than high volume, alhough your routine is far from high volume. You're currently training every major body part 1x a week. There is no reason to do that when your able to recover fast as a beginner. To be honest, even as intermediate lifer you should workout 2x a week (that's even what current research favors) as natural trainee. Look up 3DAW FBW routines or if you want to workout more often with higher volume, upper-lower splits. Your gains will be significantly better. Also, get your diet on check before even thinking about what routine to do. 500kcal surplus & 0.82g protein per body pound if your goal is gaining muscle.

http://examine.com/faq/how-much-protein-do-i-need-every-day.html

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

"Here is what we know. Research reveals that when you train a body part, protein synthesis remains elevated generally no longer than 48 hours. In most cases it is elevated approximately 36 hours, after which time it returns back to a baseline level. This science is not "new" news either. We have known this scientific reality for decades.

What does this mean from a practical standpoint? An individual muscle will only "grow" during this protein synthesis window. So, if you use a body part split, you are repairing and rebuilding for up to 2 days, and giving that muscle 5 days off each week. Though this will build muscle, it won't lead to optimal muscle growth
rates".
- http://www.muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency

Now, there is 6DAW Push/Pull/Legs split, ABCxABCx. They combine the specific targeting and volume of a split routine with the frequency of a upper-lower one. I highly recommend looking into those after reaching intermediate strength levels or when you feel like you are able to train 6DAW without sacrificing intensity/feeling under-recovered (aka overtrained).

Also, I would recommend leaving out EZ bar curls. (though you don't need any bicep isolation as a beginner. Chins + rows is the way to go)
"EZ Curls are not nearly as effective as straight-bar curls for recruiting bicep contraction. This is because the degree of supination of the forearm and hand directly affects the amount of bicep in contraction. The EZ Curl bar does in fact take the stress of supination off of the wrists and elbows, but it does so at the expense of a quality bicep contraction. The camber of the bar is specifically intended to decrease the supination of the forearm, and anything less than full supination results in a less-than-complete biceps contraction."

To give you an example of a good FBW routine a beginner can do, assuming your primarily goal is hypertrophy:

A
Squats 5x5 / Deadlift 5x5 squat twice a week, deadlift once a week
Bench press 3x5-8
Bent-over rows 3x5-8
Chin ups 3x5-8
Dips 3x5-8
Military press 2x5-8
Hanging leg raises 2x8-15

Alternatively:

A
Squats 5x5
Bench press 3x5-8
Bent-over rows 3x5-8
Military press 3x5-8
DB culrs 3x8-12
Hanging leg raises 3x8-12
B
Deadlift 5x5
Chin ups 3x8-12
Chest dips 3x8-12
DB rows 3x8-12
Skullcrushers 3x8-12
Calf raises 3x8-12

Lastly, for gods sake, don't ask for advice regarding working out on a gaming community. From what I've read, CrossFire is completely ignorant about this subject. I usually try to provide trustworthy sources myself. I tried to keep this comment pretty basic and short, but ask away if you have any questions.

I go to gym and have basic routine. But when I am at gym and know I have a shoulder or leg day, I don't tunnel ( okay today I do these 6 machines or I do 6 excersises with dumbells ) I just go crazy like a tasmanian Devil and do what ever the fuck I like.
When I feel I want to do super sets I do it, when I want to go heavy I do heavy stuff. But 1 thing is sure.
Whenever I go gym I sweat and I rest so tiny as I can and so much what is needed for the body between sets.
And I am all soar next days to come. The feeling not to be able to sit on toilet when I did legs the past day.
Just pricless.
But for starts, go mainly for core excsercises. Basic knowledge of the body and muscles how they work and how the hurt. Will come in first 3-6 months.

After that you can look to go a bit more deeper with the stuff.


GL!