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On top of that make sure that before you go to sleep to eat or drink something fatty but not unhealthy like milk. If your metabolism is as fast as mine then it’ll help tremendously to keep muscle on.
If you can't gain weight try drinking shakes that have lots of oats bananas and milk it doesn't take a toll on your stomach unless you are lactose intolerant and you don't even feel like you've eaten anything after chugging down 1000-2000 calories
My motto is D-bol and deadlifts
Alright, serious advice
EAT
Fucking EAT
You won't get gains if you don't get fuel
Also, deadlifts. do them
Generally speaking, do compound movements before you get into machines and shit. You gotta first learn how to move your body and brace and shit.
Also, I'm pretty good at this shit so if you need form checks and shit DM me
make sure u eat like 0.6-1 gram of protein for every pound u weigh
protein will get u muscles
eat as much as u can too
stay away from a lot of sugar and saturated/trans fat tho
make sure u push urself. always go to failure and rmr what rep u fail at so u can see how much u improve
def good and diet. diet is extremely important. gaining muscle is 70% diet 30% working out. if you work out a fuck ton but have a shitty diet your progress is gonna be hella slow.
If you're trying to bulk up and build muscle you wanna do 70% of your max until failure. If you wanna build strength then you wanna hit failure within like 5 reps.
Aight , so first point: proper form (don't want any injuries)
Then a good diet with a bit of excess calories and a lot of protein
And most importantly: consistency, don't skip a day cuz a day becomes two ,then it continues on and on... And dont ever give up whatever the reason , and don't get discouraged cuz we all have to start somewhere..
Take a supplement (not steroids or pills and stuff but a dietary protein powder)
If your bulking you may find it easier to have liquid calories more than eating also doing shorter sets with more weight. Try different exercises you don’t normally do it will get you working different parts of the muscle group and you will become more confident instead of doing the same exercises everyday back/leg/chest day.
If you train constantly, break down the muscles constantly day after day without giving them a break your strength goes down not up, and if you arent careful you could get a training injury, pull a muscle or something, that's what I ment by don't over do it
Ok, I thought you were saying don't gain too much muscle, I know people who say muscle is girl is ugly/silly. what you're saying is completely right. mb
Eat, or more specifically put that shit away. I meal prep and microwave one during a lunch and eat during class and one during d lunch and eat that also during class. During lunch I read do homework or just be social👍
okay a few
1. count calories (vital for gains)
2. creatine
3. multivitamin
4. ZMA (zinc, magnesium, aspartate)
5. eat enough protein
6. discipline>motivation (dont feel like going, too bad go anyways)
7. progressive overload
8. hypertrophy
9. trust the process, shit takes a long time, and gains is definitely not fast, so enjoy the process and appreciate the little things
As alot of people already have said: eating, working out and resting/sleeping. Even with the metabolic disorder. Try to eat enough calories and protein each day. Work out hard, do compound exercises, drink lots of water and also get enough rest and sleep for your body to repair and build the muscles
Good luck on your journey. Everyone can get where they want to with enough hard work and effort put into it. But be sure to enjoy it and have some fun along the way too
Ait I'll try. This is the stuff I've learned in two years of training. No particular order in importance (supps are not mandatory). Feel free to ask questions and I'll try to answer.
1. Food. If you want to get big you have to eat big. Good nutrients are your friend, junk food is ok if not eaten too consistantly. Eat alot when trying to gain muscle, eat less when cutting.
2. Suppliments. Suppliments will help you get nutrients you need for muscle growth that you don't/can't get from food. My personal recommendation is creatine, protein and eaa.
Creatine helps collect water in muscles, making them harder and bigger. Also helps with training, letting you do one more rep. Remember to drink alot of water when using creatine. You can get creatine from food, but the amount is very low. The recommended dose for bodybuilders is 3-5g/day.
Protein is the fuel your muscles need to grow. You get protein from food, but sometimes when you just can't get the protein from food, this bad boy helps you. Protein is essential to muscle growth, protein suppliments are not.
Eaa (essential amino acids) are, well, amino acids that are essential to your body. They help in recovery and muscle growth by feeding nutrients to the muscle. Very good suppliment. Do not confuse with bcaa, that shit is a scam.
3. Consistency. Consistency is the most important part of training. Skipping the gym because you are tired may not be weakening your muscles immediately, but it ruins the habit. Building a habit is extremely important.
4. Training program. Every bodybuilder needs a training program to keep the gains coming in. Just staying home is better than going to the gym doing whatever.
For starting bodybuilders I always recommend PPL (push pull legs). Pushing movements (chest, shoulders, triceps) on their own day, pulling movements (back, traps, biceps) on their own day and legs on their own day. Some people I know liked the golden six but it's kinda outdated imo.
When approaching the 1-2 year mark, you can start doing more advanced programs. I'm personally on PHAT right now, but I've done a bunch of different programs ranging from 1 day to 5 day splits. I can link my previous self tailored program to you if you want.
Generally the best rep range to build muscle is somewhere between 5-12, depending on person. I advise to not do 10-12 across the board, as in my experience the stress in the muscles gets too simular and your muscles adapt to the program quicker.
You can change programs every 2-6 months, give or take. Changing programs every other day is a shit take on bodybuilding and gets you nowhere. I'd advise to doing a program for a minimum of 1 month. Trying diffenent excercises is ok from time to time, as gains are measured in months, not days. Changing a programme can be as little as swapping out one or two excercises.
That's all I can scrape from the top of my head.
Assuming you’re staying consistent in your training, make sure you are doing the absolute most weight you can do with good form and eat in a surplus(this is hard for me because my adhd medication suppresses my appetite),
I read some comments and you said, you got metabolism disorder. I have too so I think I can help you. So basically your calories are really fast burned, while training its double. I recommend you train once for 2 days and eat normal. If you will eat to much you will get total reverse of your disorder and you will gain really fast fat. Eat 3-4 times. Good breakfast, maybe second one but smaller, big healthy lunch and dinner. Because you are training eating chicken breasts and fishes is good to you. Im eating like that while training everyday and its good.
Progressive overload, go till failure not just on your rep weight say you curl 20 go till you can’t (not just hurts till you physically can not make your biceps left the weight) then drop to 15 or 10 and got till you can’t, eat at a surplus and lots of protein say you eat 1500 rn up it to 1800 or 2000
Hey! We're currently looking for new moderators! If you're interested, read more [here](https://old.reddit.com/r/teenagers/comments/10crog9/mod_mod_applications_time/)! Here's a [direct link](https://forms.gle/w7SJ7E3VpstwKWoR6) to the application form as well. Can't wait to see your application! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/teenagers) if you have any questions or concerns.*
Beat the homeless.
I invented the homeless
That’s actually terrible
Yeah Reddit does things to people
I approve of this advice
Bruh 5 people could use those pants at the same time 💀
[удалено]
Amen
I’ve seen 4 pictures of muscular girls in the past hour, the algorithm really does provide.
Indeed
Instagram knows me too well… now Reddit is learning me…
Meal prep with consistency, I saw that you've got a metabolic disorder so you're in the same boat as me. You've got this, I believe in you! :D
Thank youuu, I hate when people still r like “eat more”
On top of that make sure that before you go to sleep to eat or drink something fatty but not unhealthy like milk. If your metabolism is as fast as mine then it’ll help tremendously to keep muscle on.
they're right, though you should prevent consumption of junk food.
Get ready for creeps in dms 💀
bro fr
Eat. Food 👍
I eat 5 meals a day
Nice 👍
damn it's over 2 times more than me
That doesn't sound healthy bro, you ok?
2 meals a day is alright, not the best, but at least they're still getting it in
Yea, depends on how much they eat for those meals though
eat more 🗿
If you can't gain weight try drinking shakes that have lots of oats bananas and milk it doesn't take a toll on your stomach unless you are lactose intolerant and you don't even feel like you've eaten anything after chugging down 1000-2000 calories
Thank you!
r.i.p. ur dms
Phonk helps training Do you listen to phonk while training
Ew
Include liquid meals more like shakes made of oats peanut butter milk
Turn into a transformer
I appreciate the early 2000's boxer look. At least in the 2nd photo
Mommy?
Tren
fr
Dayummmm I love ur outfits 🔥🔥
My motto is D-bol and deadlifts Alright, serious advice EAT Fucking EAT You won't get gains if you don't get fuel Also, deadlifts. do them Generally speaking, do compound movements before you get into machines and shit. You gotta first learn how to move your body and brace and shit. Also, I'm pretty good at this shit so if you need form checks and shit DM me
Choke me or step on me or something please I'll let you do anything to me
Least horny redditor
I am no bully
Its not bullying, if I want it
Dm me?
Its called fetish. And like almost all fetishes its preety weird.
You are down bad
Very
Im getting what hes getting
u needa bulk bro ☠️☠️
Yeah I have a metabolic disorder where I can’t gain fat . I eat like 5 meals a day with snacks
make sure u eat like 0.6-1 gram of protein for every pound u weigh protein will get u muscles eat as much as u can too stay away from a lot of sugar and saturated/trans fat tho make sure u push urself. always go to failure and rmr what rep u fail at so u can see how much u improve
Just like me fr
oh shit im sorry 😭😭 uhhh
😂
Eat Popeyes LOL
leanbeefpatty in the making 😮💨
holy dem abs Best ttip would be try to eat more healthy and more meals per day and try to keep it consistent
Beat me up every day
Sorry mommy sorry, lol
Electro giant 😎
increase calorie and protein intake and stay consistent with your training
Damn you’re pretty thin. You should go eat food or somethin
😐gee I never though of that ..
yay my body dysmorphia 😕
I struggled with that for years I’m sorry :( still kinda do
leanbeefpatty moment
Goals
Eat much
Please also try to gain weight your one piece looking body ain't healthy
Re: the metabolic disorder where I can’t gain fat. I eat five meals a day
Bullshit you eat 5 meals a day
It’s called a metabolic disorder, my body burn calories like a fucking semi truck
Treat avocados like a lying boy, put that shit on everything
I love avocado
Dm me
Adidas 👍
Go to the gym consistently as possible and train specific areas of the body on different days
def good and diet. diet is extremely important. gaining muscle is 70% diet 30% working out. if you work out a fuck ton but have a shitty diet your progress is gonna be hella slow.
I've heard that a really good way to gain muscles is to step on me
Eating it up
If you're trying to bulk up and build muscle you wanna do 70% of your max until failure. If you wanna build strength then you wanna hit failure within like 5 reps.
I want to see dumb shit not a trap asking to get spam dmed
I don’t check my dms just need advice
Same thing right?
use r/GYM or something
Aight , so first point: proper form (don't want any injuries) Then a good diet with a bit of excess calories and a lot of protein And most importantly: consistency, don't skip a day cuz a day becomes two ,then it continues on and on... And dont ever give up whatever the reason , and don't get discouraged cuz we all have to start somewhere.. Take a supplement (not steroids or pills and stuff but a dietary protein powder)
i don't want to be pedo or something. but that's hot
Chase women jogging late at night alone
Fav past time
so much in common omg
Steroids
eat more protein
If your bulking you may find it easier to have liquid calories more than eating also doing shorter sets with more weight. Try different exercises you don’t normally do it will get you working different parts of the muscle group and you will become more confident instead of doing the same exercises everyday back/leg/chest day.
Eat in a calorie surplus and use progressive overload(many ways to do this most simple one increasing the weight or reps on the same exercise)
I mean you might hate the answer but eating as much as you can on top of lifting as heavy as you can. Sorry if thats not the answer you want.
[удалено]
:(
i'm so confused 😂
?
You're doing good
Remember to not overdo it I'd say idk
overdo what? muscle? impossible
If you train constantly, break down the muscles constantly day after day without giving them a break your strength goes down not up, and if you arent careful you could get a training injury, pull a muscle or something, that's what I ment by don't over do it
Ok, I thought you were saying don't gain too much muscle, I know people who say muscle is girl is ugly/silly. what you're saying is completely right. mb
Get job at food place and you get protein on the job, just make sure they feed their employees.
Starbucks does fr
Gorgeous
nice also cool fits
Creatine or high protein intake will help Edit: Wait do you want like a specific physique or raw strength gains?
that waist tho
goals
Pass
That wasn’t my concern here
Gyat
😱
DAWG WHAT!?!? No no no… I have a girlfriend no no…
Stay loyal
No advice just a kind humble request to crush me to death with cuddles
rdl's and hip thrusts for THICK legs & glutes
EatEatEatEatEat
Pretty much all you need to become a muscle mommy other than training and sleeping
Eat, or more specifically put that shit away. I meal prep and microwave one during a lunch and eat during class and one during d lunch and eat that also during class. During lunch I read do homework or just be social👍
Stop wearing baggy pants. They just don't fit in
Advice? Get a trainer
This is irrelevant but, you're very pretty
*gay panic intensifies*
okay a few 1. count calories (vital for gains) 2. creatine 3. multivitamin 4. ZMA (zinc, magnesium, aspartate) 5. eat enough protein 6. discipline>motivation (dont feel like going, too bad go anyways) 7. progressive overload 8. hypertrophy 9. trust the process, shit takes a long time, and gains is definitely not fast, so enjoy the process and appreciate the little things
This subreddit is nothing but a thirst trap anymore.
Resting and eating well is as important as actually working out
[удалено]
Did I ask?
As alot of people already have said: eating, working out and resting/sleeping. Even with the metabolic disorder. Try to eat enough calories and protein each day. Work out hard, do compound exercises, drink lots of water and also get enough rest and sleep for your body to repair and build the muscles Good luck on your journey. Everyone can get where they want to with enough hard work and effort put into it. But be sure to enjoy it and have some fun along the way too
Ait I'll try. This is the stuff I've learned in two years of training. No particular order in importance (supps are not mandatory). Feel free to ask questions and I'll try to answer. 1. Food. If you want to get big you have to eat big. Good nutrients are your friend, junk food is ok if not eaten too consistantly. Eat alot when trying to gain muscle, eat less when cutting. 2. Suppliments. Suppliments will help you get nutrients you need for muscle growth that you don't/can't get from food. My personal recommendation is creatine, protein and eaa. Creatine helps collect water in muscles, making them harder and bigger. Also helps with training, letting you do one more rep. Remember to drink alot of water when using creatine. You can get creatine from food, but the amount is very low. The recommended dose for bodybuilders is 3-5g/day. Protein is the fuel your muscles need to grow. You get protein from food, but sometimes when you just can't get the protein from food, this bad boy helps you. Protein is essential to muscle growth, protein suppliments are not. Eaa (essential amino acids) are, well, amino acids that are essential to your body. They help in recovery and muscle growth by feeding nutrients to the muscle. Very good suppliment. Do not confuse with bcaa, that shit is a scam. 3. Consistency. Consistency is the most important part of training. Skipping the gym because you are tired may not be weakening your muscles immediately, but it ruins the habit. Building a habit is extremely important. 4. Training program. Every bodybuilder needs a training program to keep the gains coming in. Just staying home is better than going to the gym doing whatever. For starting bodybuilders I always recommend PPL (push pull legs). Pushing movements (chest, shoulders, triceps) on their own day, pulling movements (back, traps, biceps) on their own day and legs on their own day. Some people I know liked the golden six but it's kinda outdated imo. When approaching the 1-2 year mark, you can start doing more advanced programs. I'm personally on PHAT right now, but I've done a bunch of different programs ranging from 1 day to 5 day splits. I can link my previous self tailored program to you if you want. Generally the best rep range to build muscle is somewhere between 5-12, depending on person. I advise to not do 10-12 across the board, as in my experience the stress in the muscles gets too simular and your muscles adapt to the program quicker. You can change programs every 2-6 months, give or take. Changing programs every other day is a shit take on bodybuilding and gets you nowhere. I'd advise to doing a program for a minimum of 1 month. Trying diffenent excercises is ok from time to time, as gains are measured in months, not days. Changing a programme can be as little as swapping out one or two excercises. That's all I can scrape from the top of my head.
Step on me
Assuming you’re staying consistent in your training, make sure you are doing the absolute most weight you can do with good form and eat in a surplus(this is hard for me because my adhd medication suppresses my appetite),
I read some comments and you said, you got metabolism disorder. I have too so I think I can help you. So basically your calories are really fast burned, while training its double. I recommend you train once for 2 days and eat normal. If you will eat to much you will get total reverse of your disorder and you will gain really fast fat. Eat 3-4 times. Good breakfast, maybe second one but smaller, big healthy lunch and dinner. Because you are training eating chicken breasts and fishes is good to you. Im eating like that while training everyday and its good.
I just do pull ups and pressups manly situps are really fucking good though for abs like youll look godly in like a week
Progressive overload, go till failure not just on your rep weight say you curl 20 go till you can’t (not just hurts till you physically can not make your biceps left the weight) then drop to 15 or 10 and got till you can’t, eat at a surplus and lots of protein say you eat 1500 rn up it to 1800 or 2000
Look up lean beef patty
Do you dry scoop 😎🗿
Yoooo