Somali official gym thread

[Khayyam]

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.

 

[Hybrid]

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

 

[Khayyam]

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

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

 

[Hybrid]

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

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

 

[Tjioux]

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

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

BARBELL SQUAT
4 sets of 6 reps

BARBELL DEADLIFT
4 sets of 6 reps

DUMBBELL LUNGES
4 sets of 6 reps




TUESDAY: UPPER BODY

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

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

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

 

[World]

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

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

BARBELL SQUAT
4 sets of 6 reps

BARBELL DEADLIFT
4 sets of 6 reps

DUMBBELL LUNGES
4 sets of 6 reps




TUESDAY: UPPER BODY

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

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

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

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.

 

[Hybrid]

T

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

BARBELL SQUAT
4 sets of 6 reps

BARBELL DEADLIFT
4 sets of 6 reps

DUMBBELL LUNGES
4 sets of 6 reps




TUESDAY: UPPER BODY

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

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

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

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

 

[Hybrid]

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.

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.

 

[Hybrid]

they prescribe me these unhealthy and unnatural whey stuffs which was warned by famous medical experts and i don't like it at all.

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

 

[Bernie Madoff]

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.

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

 

[Bernie Madoff]

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.

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.

 

[World]

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

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

 

[Khayyam]

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

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

 

[Khayyam]

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

The contents says so but can't be trusted

 

[Hybrid]

The contents says so but can't be trusted

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.

 

[Bernie Madoff]

@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,.

 

[Hybrid]

@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,.

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.

 

[World]

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.

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

 

[Bernie Madoff]

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

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/

 

[Bernie Madoff]

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.

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