HamsterManV2 Member

Hello there. I recommend you find a tried and true program, made by a professional. What are your goals? Popular novice programs are Strong Curves (3x days a week), Starting Strength/Strong Lifts (3 days a week), and some others. The point of these is that they are* Full body programs, so you work out all muscle groups…

Manage your intensity. Lifting can be done every day WITH PROPER PLANNING - i.e. don't go 100% on all lifts every day. There can be push days, pull days, leg days, with high intensity exercises (high weight low rep) becoming low intensity (low weight high rep) the next time you do it, etc. Find tried and proven programs…

First off, track your calories. Just because you are 'stuffing your face' doesn't mean you are eating enough. Skinny people overestimate how much they eat (just as fat people underestimate how much they eat). Get in liquid calories like Whole Fat Milk or olive oil, those are easy calories to gain weight. Google your TDEE…

You are underweight. That's good, we can get you on a beginner's lifting program for rapid strength, size, and weight increase. First off, don't make your own program. Just don't. Find someone who has trained 1000s of trainees and knows what works and what doesn't. They will have everything built into the program (muscle…

Need more information. You are female. How old are you? What's your training history? Current weight and height? And what are your goals? Tell us and we can help you.

Please note that after the first 2-3 weeks, you can add some abs and some arm work. Squat and Deadlift is good enough for lower body, but Bench or OHP is decent but lacks biceps work. Abs are good for both aesthetics and helps stability on your squat/deadlift. Keep it simple. Don't ruin a soup by throwing in too many…

Stronglifts is a copy of Starting Strength, created by a guy with no real background other than reading stuff on the internet. You'll find your answer if you read the methodology and reasoning of Starting Strength program. Basically it's a novice program, meaning you will be increasing the weights each session. So your…

Agree with stanmann571. Don't create your own program. Unless you have lots of experience, you can find better programs made by those with tons of experience. Yours may not have muscle balance, proper recovery, planned progression, etc. etc. The ones that I know which stanman listed are great.

The goal of strength training is to stress the body enough so that it stimulates recovery, building strength on your off day. When you strength train again, you should be slightly stronger than before. i.e. Starting Strength Program (first few weeks variant):* Day 1: 3x5 Squat, 3x5 Bench Press , 1x5 Deadlift. * Day 2: Rest…

The Magic 50 if you have kettlebells Tempo on any form of cardio (i.e. 45 seconds all out, 120seconds normal, repeat x5-7 times). Can be done with running, biking, rowing, jump rope, etc. If you have done kickboxing classes before and know how to punch, you can do Burpies Conditioning. No equipment or space needed, and you…

Slow Bulk. TDEE + 250 calories for a gain of 0.5lbs per week. You won't gain strength and size as quickly, but you also wont gain fat quickly either. The reasoning is the surplus of nutrients gets used on muscles and excess goes into your fat stores, but if you barely have a surplus then the majority will be used on…

What is you height/weight/training history/how much do you squat/bench/deadlift? Need all this information to give you a better response.

Short Version : Abs are build in the gym, and revealed in the kitchen. Medium Version: Priority one is to eat at a deficit. TDEE - 500 calories for 1lbs loss per week. Consistency is king. Priority two is to exercise 3-4 times a week, hitting the abs ~2 times per week, depending on your level. Again, consistency is king.…

The idea of programs like Strong Lifts and Starting Strength is Linear Progression. Basically, as long as the weights are going up, and you are eating towards your goals, keep on doing what you are doing. I personally am an advocate for 3x5, but if you can manage the 5x5 on a recomp, keep doing what you are doing. With…

Couple of things that will help: * Take longer rests. Your body uses your ATP reserves (energy) when you go all out, like during a sprint. During a cut, you have less reserves to boot. At 3 minutes, you are at ~80% replenished. At 5 minutes, you are ~95% replenished. 8 Minutes for ~100%. Don't go for PRs (Personal Records)…

Pick a tried and true beginner program. You mentioned your goal is to get "toned". I am going to assume that means 1)losing weight/fat, and 2)gaining muscle to have an overall aesthetic look. My personal suggestion: a lifting program on a caloric deficit. You lose the fat and weight through the diet, and you build strength…

What are your goals? To lose weight/fat, maintain weight/recomp, or gain weight/muscle? I prefer to have most of my daily carbs in the meals before the workout (and after if I do eat after). Carbs are easy energy and good in the meal leading to a workout, and they are good post workout for recovery, so long as you are…

Diet is your key to losing weight. TDEE-500 calories = -1lb per week. Lifting during this will give you muscle so that when you cut down enough weight, you will see it (and you will be stronger/feel better) thus avoiding the 'skinny fat' look. If you do not already, you must log your calories through digital scale and…

Just add some HIIT in the form of plyometrics after your leg day lifting. I do this as well. Anything explosive (jumping, sprinting, burpies, box jumps, etc.) will do just fine. You can make it 10-15 minutes and go very intensely. Great way to finish up a workout and get cardio in.

Read This Diet: TDEE+ 250 to 500 calories for 0.5 to 1lbs gained per week (any more risks of being too much fat vs amount of muscle gained) Work out: Linear strength program (slow and steady strength&size gains each session = big changes in 3-6 months). Pick one: Strong Lifts, Starting Strength, GZCL LP, ICF 5x5

Do the program for strength and size. Don't try to add too much shiny stuff as your body has a set amount of resources to build muscle. Squats, Deadlifts, Press, Bench Press, Rows all work fantastically. You can add Chin Ups, Abs, and Biceps Curls (not all on the same day) after your big lifts for additional hypertrophy…

Read this Diet: TDEE + 250 to 500 calories Work out: Linear strength program 3 days a week. Pick one: Strong Lifts, Starting Strength, GZCL LP, ICF5x5

Eat calorie dense foods. Olive oil, nuts, whole fat milk, etc.

TDEE + 500 calories, EVERY DAY. Check yourself every week. Not gaining? Add another 200 calories daily until constant weight gain achieved. Suggestion: Don't surpass 1lbs per week. Your body can only build so much muscle, any excess will be fat. If you are patient, I'd recommend a lean bulk which is +0.5lbs per week to…

I personally would recommend a single-prong belt. A good one comes 'broken in' (malleable enough, yet study). Very easy to get on, and can change tightness for different exercises (some people differ between squat and deadlift). And a very easy way to get it on or off is to apply pressure of one end on a squat rack, turn…

How do you know when you are doing enough? When Bulking, my lifts are going up, and my weight is going up slowly. When cutting, I am losing inches and my weight is going down, while maintaining lifts (or slowly lowering them). Belts don't lie, they tell me when I need to tighten or loosen them. Remember, soreness is NOT an…

He needs to eat more if he wants to gain weight / muscle, full stop. Even with little rest, you need to be in a caloric surplus to gain weight/fat/muscle (it'll just be slower). Especially with a physically demanding job and 3-4 gym sessions a week, he REALLY needs to eat a lot to (TDEE+500 calories). If you like the gym…

Keep in mind that on a bulk, SOME FAT GAIN IS INEVITABLE. But if you do a slow surplus, most of it will get used for building muscle. Commit to the bulk, build muscle and gain weight with a lifting program, then cut once you reach your goal weight to reveal your muscle and shed excess fat. Check out megsquats. She's strong…

You can lift and eat at deficit. You will lose inches and weight, while building muscle. When you lose enough weight / get lean enough, you will be able to see your gains.