any fitness ftms out there?
just want to do a quick post about my workout routine and would any advice or tips for me a pre t trans dude like myself
i usually do
5x10 bicep curls(used to do fifteen but ive been doing progressive overloads but at my max i do fifteen ive been adding more sets to my exercises so it wont be the same but in the same range
5x10 dips
5x10 rows
5x10 rear delt flys
and i do this routine twice
my goal is to get as much mass before T
i eat maintenance calories and usually try to stick to a protein centered diet
im 140 at 4’11(manlet ik)
but yeah i just want advice and any tips and just how to improve what im doin
ive been doing this for a month and a half
[log in to view media]
>a pre-T 4'11 pooner is 10x more active than i am
jesus christ. this is the wakeup call i needed
That's determination for you.
[log in to view media]
Does you tuna leak during lifting tunapooner?
oh and if it matters i do this around three times a week
>4'11
atp just repress
repressing never works
im hispanic so its explains my height, i live in a height challenged area so its fine
Post a full body pic
Stop skipping leg day
tfw no 4'11 muscle bf
[log in to view media]
If you can easily reach 10-12+ reps get heavier weights, no reason for 5 sets either. 3-4 is just fine if the weights are heavy enough. Separate your workout into muscle groups. To give you an example, my routine looks like this:
Day 1: chest & back 8 exercises 26 sets 60min
Day 2: arms & shoulders 10 exercises 28 sets 65min
Day 3: core 10 exercises 34 sets 70min
Day 4: legs 7 exercises 24 sets 60min
Day 5: full body (so a bit of everything) 11 exercises 36 sets 70min
Day 6: rest
To avoid overcomplicating things you can use apps like "workout: gym planner" to keep track of everything and plan your workouts. Good luck 🙂
Giwtwm
[log in to view media]
Behold my pooner muscles and tremble
Hot
i kneel
Tomar no cu, seu infeliz de merda, nsjsksjsjskjakak
Not FTM or very active just want to say you better do a Gimli cosplay post T you fucking stud
as anon said 3x10 would be enough especially if most exercises are compound. you need something for upper chest and front delts. feet elevated push ups wouldn do this. rows with flared elbows to cheat and ising wider grip are compoumd version of rear delt flys. you need to keep elbow close to torso in rows and to get a good stretch at bottom to work lat at longer length. heavy dumbbel would be better here. there is also long head pf triceps whoch cannot be worked enough with compound presses. you need to keep elbows foxed in front of you like in skullcrusher or do overhead exgensions. with elbow flexor there should be also one exercise with pronated grip. overhand pulldpwn or reverse curl. horizontal pulling uses elbow flexors to a much lesser degree than vertical pull. for legs lunges would be good. if rows are heavier and loossr in form then erectors will get quite a bit of work.
>No legs
>No chest
Why
>my goal is to get as much mass before T
>I eat maintenance calories
Why
lots of replies to my post, but, i cant bench press ive tried it but i need a spooter and im took weak for them RIP.
*spotter ffs
Okay, but this routine makes no sense Anon. Listen to
and change it.
yeah, im very glad im gettinf decent advice, once this thread is over im going to find follow what
said, but thank you for the advice frens.
my legs are genetically pretty good but ive been thinking on how to incorporate leg into my workout routine
to add on i bike frequently so that helps
Whenever I hit 10 or 12 reps I add weight. I try to do three sets of four different exercises from a list of 8 three times a week, but I usually don’t do it.
I’ve heard that having developed pecs helps with top surgery, so I tend to over-focus on chest exercises.
[log in to view media]
Trash routine/10
You would be better off using literally any novice program until your third deload, then start a PPL
I recommend greyskull LP to a novice
Focus on getting STRONG on COMPOUNDS. Isolation work is icing on the cake and only needed as you get more advanced. I went 2 years without any isolation exercises and had a decent physique
>T. 31.7 BMI at 14% bodyfat
Also alternative to a standard PPL
You can do a similar regimen to GSLP, but do a more kinobody-esque style reverse pyramid training set and rep scheme.
Where you do 2 heavy sets (3-5 rep) 2 moderate sets (8-10) and 2 light sets (15-20)
Using a double progression model where you start at the lower end of the rep range with a heavy weight, add reps until you can move that same weight for the amount of reps at the higher end of the rep range, and then add weight to bring it back to the lower end of the rep range
0:48-1:55
Unless you can bench 225 for AT LEAST a single, 99% you need to follow this program:
https://physiqz.com/workout-routines/powerbuilding-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/
Yeah I’m a fitness ftm
Fat
Incel
Titted
Nasty
Endomorphic
Sad
Sloser