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/sci/ - Science & Math

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3165971 No.3165971 [Reply] [Original]

Hey. I want to exercise to lose weight/gain a little muscle on arms, legs and abs. What would be some good exercises to perform.

I also want to buy some equipment from eBay, but I have VERY limited space (shared two bedroom unit at a University). Would dumbbells be all I should need? How many/much weights should I get for it?

I'm going through the sticky right now, but it's a bit much. All I want is a quick bit of guidance.

Also asked on /fit/, but I figured your guys would know some shit too, maybe.

>> No.3165981

/fit/'s sticky is as good as any advice you will get on /sci/. It sounds like you haven't read it yet since you're alluding to spot reduction in your first line.

>> No.3165986
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3165986

here
/fit/ hides all the good stuff

>> No.3166021

>>3165971
eh, why the hell are you asking sci?

>> No.3166051

>>3165986
This is a cutting routine and it sucks ass.

A bulk, OP, is what you want. Heres what you should know.

You wanna create a routine that holds the big 5 Compound exercises, these are

1. Chest/Tris - Bench Press
2. Upper Back/Traps - Rows
3. Quads/Calves - Squats
4. Arms/Shoulder - Over Head Press
5. Lower Back/Hamstrings - Dead lifts

Split these up into 5 separate workout days. Create a routine that has atleast 2 compound exercises of that day that are somewhat different. Now add in 2-3 isolation exercises that will isolate mostly an area of that muscle group.

Example: Chest/Tricep Day
Bench Press
Flys
French Press
Tricep Extension
Dips

You compounds will be in the 5x5 rep range (5 sets of 5 reps), your isolations will be 3x8.

Your aim is to lift for atleast 30 minutes a day. Work abs every 2nd day.

You MUST eat a calorie surplus to gain any mass, dont worry about getting fat, if you lift and eat most of it will go to your muscles, you can cut later.
You want 1 gram of protein per lb of weight you weigh, you can supplement yourself with protein powder, its the cheapest way to get protein so buy some fuckin whey.

>> No.3166365
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3166365

OP wants to be a stupid musclehead.