Ive not had a gym membership in over a year I work out at home and have a very physical job. But you need to be doing the biggest lifts that you can.

focusing on bulking your center mass is what you want

target your core imo

Adjustable dumbbells, pull-up bar, elliptical

I have no idea what a deadlift is tbh

or bench presses

google is your friend when it comes to lifting. I recommend for small guys like us definitely doing the big three deadlift squat and bench press

Deadlift ^^

As heavy as you can.

What’s this no red meat madness? Red meat is a health food

Get that natural creatine with red meat boyyy

A push away from men eating red meat is a ploy by the globalists to weaken strong men.

Per trusty Dr. Mangan http://roguehealthandfitness.com/red-meat-is-health-food/

If you stop eatint red meat, little vaginas grow all over your body.

^^^truth haha

The push to eat red meat is a ploy by globalist to destroy the ecology of our homelands and make us obese and defenseless

How does eating red meat make you obese? Is it not the sugar epidemic thats included in most foods these days?

and terrible fast foods

I direct you to look at a fast-food menu

<#388502472102117376>

😃

I just noticed you anglicized your name

Are some kinda *gat dang unionist*

@Ben - OH red meat is THE health food.

I did not eat any red meat on Tuesday, November 14th 2004 and Wednesday, November 15th and on Thursday i was prego!

@StrawberryArmada yeah man I’m a damn sellout

You better Gaelicise you name back sir

Before someone pays you a visit

@Deleted User Quisling cunt

Muh conversations are moving around like Jews in medieval Europe

Was just perusing this feed and noticed that a bunch of people in here don’t know much about heavy weight lifting—which is, of course, okay. But I’ll throw a few tips to help you get big fast. First off, don’t go to the gym and just do whatever workouts you’re feeling. Hit one or two muscle groups with 3 or 4 different workouts—2 if you’re short on time

... For each of those workouts, you should do 3 or 4 sets. If you’re a beginner, don’t over exert yourself—this will sacrifice your technique and end up injuring you or making your body disproportionate. Always isolate the muscles you’re working (watch videos on this, it’s a lot to explain—but for instance, don’t arch your back when doing shoulder press; hold your elbows in place by your sides when you’re doing curls)

Screenshot of my week

Figure out the max weight you can do 10 reps of without sacrificing your form. Try to do 4 sets of 6-10. When you’ve perfected your form and gained some strength, start doing what they call the reverse pyramid method: more weight and fewer reps for the first set, adding reps and removing weight with each set (for instance bench press: set 1-185lbs—4 reps; set 2-165lbs—6 reps; set 3-145lbs—8 reps)

When I started doing that I was going up in weight literally every time I went to the gym for about 2 straight months

And it’s good to eat protein, but it’s most crucial to eat protein as soon as you get home from working out. Your muscles get the most benefit from protein within 30 minutes after you finish your workout

I could add more but my fingers are tired. These are just some basic concepts to use as a bedrock for your daily routine

Suggestion: Maybe adding a "Injury" channel. Obviously won't ever replace an actual professional opinion, but it wouldn't hurt to at least get some advice before you go to that point.

@Deleted User