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 How to level up into muscular shape?, Been workout in gym for a year already

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TSsteevan1000
post May 28 2018, 08:51 PM, updated 8y ago

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Started going gym for workout last July
From average body shape to slim but never level up to muscular shape

3-4 times a week, 1-2 hours each time

Always begin with 15 min of running or cycling, then use machines for arms, back, chest, abs

Need sifu advices for more efficient & effective ways


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TSsteevan1000
post May 29 2018, 02:55 PM

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QUOTE(internaldisputes @ May 29 2018, 10:51 AM)
Do you do any of the big 3 compound exercises? They are the benchpress, squats and deadlifts. Machines are okay but they should only be used once you're done with the compound exercises since they utilize multiple muscles at once and are great bang for the buck.

Maybe you can limiting your cardio too since you don't need too much of that if you're trying to build muscle.
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I nvr do the 3 u said 😑
By cardio u mean running?
TSsteevan1000
post May 30 2018, 09:08 AM

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QUOTE(internaldisputes @ May 29 2018, 03:20 PM)
I see. Then you should start doing them lol. Make sure to perform them in proper form to avoid injuries.

Running, cycling, swimming... There are many forms of cardio. Most people who want to build muscle do them strategically to lose fat but they don't do them all the time because it can potentially eat up the muscles too. There's a reason why you don't see big roided bodybuilders ever hopping onto a treadmill.
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ok blink.gif understand why no muscle level up now, running doh.gif

This post has been edited by steevan1000: May 30 2018, 09:09 AM
TSsteevan1000
post May 30 2018, 09:09 AM

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QUOTE(MaxyPower @ May 29 2018, 07:51 PM)
get a personal trainer, he will follow your progress
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dun hv extra money to buy personal trainer sessions
TSsteevan1000
post May 30 2018, 10:03 AM

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QUOTE(Zoopdiidoo @ May 30 2018, 09:44 AM)
Progressive overloading should help.
More compound movements.
Do not do too much cardio
eat lots of protein.
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dun understand wat is that confused.gif
TSsteevan1000
post May 30 2018, 10:07 AM

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QUOTE(lingleeyen @ May 30 2018, 09:56 AM)
Sleep, Eat, Train (SET)

Sleep - Just sleep well. More than 6, 7 hours.

Eat - Determine your TDEE. Determine your macros. Fix your protein. Fats and carbs can be determined slowly based on your feel and reaction toward all combination. Try it out.

Train - Newbies stick to beginner's program with the big 5 or big 6, add SOME sets of assistance sets. Your training just keep it within 1 hour. 2 hours is overkill. You can train hard or train long but you can never do both. Training long doesn't mean you train hard. I have seen this way too many.
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for Eat, cant really do much on it

breakfast & lunch always in kopitiam, dinner at home always more greens than meat, sometime no meat at all, coz mom do the cooking biggrin.gif cant complain
TSsteevan1000
post May 30 2018, 01:47 PM

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will take some time to read up the stickies biggrin.gif

dun hv to be angry lah sweat.gif


TSsteevan1000
post Jun 4 2018, 09:40 AM

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i dun take any protein powder or stuff like that

dun hv such extra $$$
TSsteevan1000
post Jun 4 2018, 12:02 PM

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QUOTE(DeAct @ Jun 4 2018, 11:04 AM)
Those aren’t necessities.

Have you done what lingleeyen suggested; calories & macros ?
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in process of finding ways to do adjustment

 

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