Seen that guide a mess of times... what would you say if the trainee can bang out a shitload of chins/pulls? Start doing em weighted?
Random health and exercise thoughts - Page 1899
It's in Swedish, haha.
I can send it to you but you'll have to use Google Translate or something similar.
Wtf a 7 page guide.
I just sent two of my buddies a guide. It was a couple paragraphs.
Here's the workout routine: http://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html
+ 3x8-10 Bicep Curls on A day
+ 3x8-10 Tricep dips on B day
For best results, track your calories using the livestrong or myfitnesspal apps and try and get 1 gram protein per bodyweight daily and eat 500 extra calories above your maintenance per day (if trying to gain weight), or 500 calories below your maintenance per day (if trying to lose weight).
The rest of your calories being whatever mix of carbohydrates and fats that work for you. This will put you on a path to 1 lb gained/loss per week.
You cannot gain muscle and lose fat beyond a very small amount (also referred to n00b gains) so figure out if you want to lose fat first and then gain muscle or or gain muscle and then lose fat.
This is generally a good read and will cover most (if not all) of your questions.
Haha, this is basically what I wrote + warm ups, mobility & more in depth macro guide.
I'm seriously bummed tonight, I fucked up my left shoulder at the gym today and it's hurting like crazy. It's been sore for a couple weeks but I thought I could kind of baby it and work through it (see: I'm a fucking hard-head). I got through bent-over barbell rows and actually set a new PR so was feeling ok, 5th rep on pull-ups and something just "went" and it's been screaming ever since, I bailed and came home : /
Yo fuck cats. Girlfriend talked me into fostering a cat for a month and I slept like shit because they go fuckin wild at night.
Break-up with her. You are good at doing it.