somali geeljire official gym thread

Discussion in 'Health & Advice' started by Beri hore, Nov 26, 2017.

  1. Beri hore

    Beri hore

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    waryaada i have one of biggest and greatest challenge farah could had have in his life time!
    i am from from a family of good hights masha allah, most of them are so skinny as ...so they inherited me their body-mechanism(slim and skinny)..now i am always feeling jealous about my look when ever i stand front of the mirror, when i try to hit the gym they prescribe me these unhealthy and unnatural whey stuffs which was warned by famous medical experts and i don't like it at all.
    i need your advices and suggestions for healthy(natural) muscle and bodybuilding tips as i'm gonna hit the gym again this month.
     
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  2. Hybrid

    Hybrid Death Awaits You

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    What's your stats ?
    Height
    Weight
    Age
    How long have you been working out
     
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  3. Beri hore

    Beri hore

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    sxb I'm student starting my masters degree in finance soon
    Hight: 1.86cm(6.1 ft)
    23 yrs
    Been working for 1yr
    Any suggestions pls
     
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  4. Hybrid

    Hybrid Death Awaits You

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    consume 3000kcal or more
    Protein intake should be at least 150g split 5 times per day. So eat 3 meals and 2 protein shakes or 4 meals and 1 protein shake.

    Don't take more than 1 and a half minute of rest in between sets. Make your workouts more intense and keep lifting until you can't do another rep.
    By following these rules and workout routines, you can put on 10lb of solid muscle within a year.

    Good luck sxb.

    Day 1: chest, biceps
    Bench presses 3 sets 6- 8 reps
    Incline bench presses 2 sets 6- 8 reps
    Dips with added weights 2 sets 8-10 reps
    Barbell curls 3 sets 6-10 reps
    Dumbbell curls 2 sets 6-10 reps
    Day 3: Thighs
    Squats 3 sets 6-10 reps
    Leg presses 2 sets 8-10 reps
    Leg curls 2 sets 8-10 reps
    Day 4: shoulders, triceps
    Presses behind neck 3 sets 6- 8 reps
    Upright row 2 sets 8-10 reps
    Side laterals 2 sets 8-10 reps
    Lying triceps presses 3 sets 6-10 reps
    Triceps pulley pushdown 2 sets 8-10 reps
    Day 6: Back. calves
    Chin ups with added weight 3 sets 8-10 reps
    Lat pull to neck 2 sets 8-10 reps
    Barbell bent-over row 2 sets 6-10 reps
    Seated cable row 2 sets 6-10 reps
    Standing calf raise 3 sets 8-12 reps
    Seated calf raise
     
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  5. Tjioux

    Tjioux the pussy is never yours, its just your turn.

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    i think its the best if he only focuses on compand movements in the beginning, like bench press, squats, deadlift, pull ups.

    A alternative workout scheme:

    UPPER/LOWER ROUTINE EXAMPLE:

    MONDAY: LOWER BODY[​IMG]


    BARBELL SQUAT
    4 sets of 6 reps

    BARBELL DEADLIFT
    4 sets of 6 reps

    DUMBBELL LUNGES
    4 sets of 6 reps




    TUESDAY: UPPER BODY[​IMG]
    SUPERSET

    BARBELL BENCH PRESS - MEDIUM GRIP
    4 sets of 6 reps


    SEATED CABLE ROWS
    4 sets of 6 reps



    SEATED BARBELL MILITARY PRESS
    4 sets of 6 reps


    PULLUPS
    4 sets of 6 reps



    THURSDAY: LOWER BODY[​IMG]

    BARBELL DEADLIFT
    3 sets of 12 reps



    FRONT BARBELL SQUAT
    3 sets of 12 reps



    SUPERSET
    3
    DUMBBELL REAR LUNGE
    3 sets of 12 reps




    FRIDAY OR SATURDAY: UPPER BODY[​IMG]
    SUPERSET


    INCLINE DUMBBELL PRESS
    3 sets of 12 reps




    ONE-ARM DUMBBELL ROW
    3 sets of 12 reps



    SUPERSET
    2
    ARNOLD DUMBBELL PRESS
    3 sets of 12 reps




    CHIN-UP
    3 sets of 12 reps

    https://www.bodybuilding.com/fun/6-compound-movements-build-mass.htm
     
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  6. World

    World

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    I don’t know how you guys have time to do all of that.

    Literally all I do are squats, bench press, barbell rows, deadlifts and military press. I’m following stronglifts 5x5. 3 days a week.
     
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  7. Hybrid

    Hybrid Death Awaits You

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    T
    These workout routines are good for beginners. OP has Been hitting for a year already.
     
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  8. Hybrid

    Hybrid Death Awaits You

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    Working out is the easiest part. I eat every 4 hours and timing is usually difficult when I'm working or going out so I have to my meals in containers. I sometimes eat cold food in my car.
     
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  9. Hybrid

    Hybrid Death Awaits You

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    Whey protein comes from milk sxb. It's all natural trust me.
     
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  10. Gucci mane

    Gucci mane

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    5x5 is good to start as beginner cause you will build up strength fast and move up on weight. Just don't do for too long and stop once your ready to have a routine for specific muscle
     
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  11. Gucci mane

    Gucci mane

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    This need to eat atleast every 2 hours minimum if he wants make gains quicker. You gotta eat alot esp when your starting to workout.

    Maybe for you its different. But this guy needs to uptake in his calories.
     
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  12. World

    World

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    I read that I should do it until I stop putting on 5 lbs each work out.
     
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  13. Beri hore

    Beri hore

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    thank you sxb.. Despite it is hard to perform these tricks I'll try my best
     
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  14. Beri hore

    Beri hore

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    The contents says so but can't be trusted
     
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  15. Hybrid

    Hybrid Death Awaits You

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    Whey is found in milk. It's absolutely natural. You can do some research about it. You can also drink a glass of milk after each meal. Adequate protein intake helps develop lean muscle mass.
     
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  16. Gucci mane

    Gucci mane

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    @The Vampire Bat have you taken creatine before?


    I stopped taking for two weeks now and i notice that i havent been pushing that extra rep i use to. Prob lost 3 pounds mainly water weight though,.
     
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  17. Hybrid

    Hybrid Death Awaits You

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    I used it 1 time and it was worthless. I would've achieved more results if I eat more chicken breast tbh. All over the counter supplements are useless except for caffeine pills. A cup of coffee or caffeine pill can at least give you great energy.
     
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  18. World

    World

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    Why does it matter how often you eat? I only eat like 3 to 4 meals each 1000-750 cals.
     
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  19. Gucci mane

    Gucci mane

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    Cause if your hard gainer than you will have to eat twice as much. I use to skinny malnorished dude. But i ate twice as much as i usually did and made gains quicker. I also drank weight gainer and creatine which speed up the process. People thought i was on roids lmao cause of how fast i got big. I took that as a compliment though/
     
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  20. Gucci mane

    Gucci mane

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    I use to drink pre workout but it gave me allergic reaction so i stopped.

    btw only supplement im taking is this https://www.allstarhealth.com/en-ca/f/universal_nutrition-animal_stak_2.htm
     
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