Ghastlyのインスタグラム(ghastly) - 7月8日 06時42分

SWOL IS TEH GOAL
SIZE IS TEH PRIZE
even tho I am doomed to be small byoi

[BIHAKUEN]UVシールド(UVShield)

officialwhosthis Get creatine and make sure you get your body weight in grams of protein. And use something like myfitnesspal to watch your macros and you can put your goal weight in and itll tell you how much you need to eat to get there. Other than that smash the heaviest shit you can safely for 4-8 reps on your large lifts and compound movements. Some things are pointless workouts so you really gotta research what powerlifters do and what works. Even though you're not aiming for that size doesnt mean that shit isnt how you get bigger, do what they do just start with less weight. For biceps a 3 set of 10 wide, short and mid grip set will work the best (wide is short head or inside bicep, short grip or narrow grip is long head or outside bicep, and mid grip does both. Get full extensions ALWAYS! getting a pump from half curls doesnt do shit for actual growth or strength.

officialwhosthis @officialwhosthis also go to failure. So if you can do more than 8 reps a set on say dead lifts or squats or any press then you need more weight on. And touch that bar to your chest when you bench press. I would recommend you youtube each movements proper form and full extensions to avoid improper training and injury.

officialwhosthis not trying to sound like a know it all, i just dont want to see people injure themselves and get turned off to working out or not see results due to lack of proper nutrition and such. ???

official_chimera Hey I’m a huge fan!! I’ve been inspired to make my own music and beats using Ableton and FL. Come check out my insta, I’m new, but I want people to check it out.

officialwhosthis plus make sure you rest 1-2 minutes between each set. Or you're going to over work, not lift as much and maybe injure yourself down the road.

haboussef Just don't get injured (be careful with those heavy lifts) and keep eating and you'll keep adding on that size!

>> 飲む日焼け止め！「UVシールド」を購入する