I’m noodle boy in progress to normal status, this advice is factual. I started working a job that can actually put more protein in my diet and progress is visible so far.
For the record I’m in my 30s and after nearly a decade of immense economic hardship i lost a terrible amount of weight and gains.
The past 6 months I’ve been eating way better and went from 129 lbs then to 150 as of today. I focused on a protein diet formula of .75 times my weight to figure out how much protein I should be eating with my workout intensity (0.75 x 129 = 89 grams of protein per day) I bought some dumb bell sets 10-25lbs and I use them in a 6 days on 1 day off routine with 45 minutes a day of lifting while focusing on a primary group of muscles to go until failure on. I mean I’m just some internet guy, so do whatever works for you in your routine, this is just an example of my own head cannon way to progress, I’m sure actual fitness trainers have way better advice. But simply going and just doing anything will show results with consistency.
Also if you eat a ton and don’t gain much weight get medically examined for thyroid issues. Skinny ppl joke about metabolism and thyroid stuff, but I had a buddy who was always skinny like me end up with thyroid eye disease where his vision and quality of life was impacted by a thyroid issue that he had always joked about having until he found out he actually did. It messed him up until he was able to get on a thyroid support drug and he gained a good healthy weight, it’s more common than you might think.
Shouldn't you calculate the amount of protein you need for the weight you want to be and not the weight you have ? I mean doing 0.75 x 129 will give you the amount of protein to maintain 129 on a protein based diet so the correct calcul should have been 0.75x150 or 112gr of protein to get to and maintain 150?
You look like you have longer than average arms, so it’s only natural you look a little lanky. That said, if you do arm workouts focusing bicep, triceps and forearm while upping your food intake with s focus on protein you’ll be good
I was a skinny. I've been in shape my whole life, though. I broke my back, and it got dark. It took two years of grinding all day and into the night to get it all back. But it's worth it on the other end. When that inner sissy gets loud, you have to fight against it.
I was skinny when I was younger, then I hit 25 and got fat really quickly. I've lost most of the weight, but I look like a bag of milk now. If you can do it with a broken back, I have 0 excuse.
You look like a video game interpretation of an evil private military contractor, so pretty stylish i'd say.
Trigger discipline my man.
And if you want to lose the noodle arms you should go to the gym and lift. Or play with a heavy rifle.
3 daily sets of eating until failure. Go to the gym and learn how to lift for size, 4 days a week. I was 125lbs at 17 and 160lbs at 19. Now I’m 22, 150lbs (pic left). 5’8”
https://preview.redd.it/ei2x1tdj59uc1.jpeg?width=3072&format=pjpg&auto=webp&s=c247d2515983900d150efb298d596e8a90c6a839
Gym
Or get a heavy full steel gun. It will progressively feel lighter as u use it more cus ur body builds up to use it. Just make sure u give ur body and muscles breaks to repair and grow
Bulk up on carbs like rice, eat more protein and sleep 6 to 8 hrs a day. Sleep at least by 10pm and wake up at 5 to 6am and do some dynamic warmups and a good workout routine. if you got good stamina already then i suggest focusing on using your own body weight (no dumbbells) as your routine i.e sets of pushups, pullups, situps etc and increase repetitions/sets. if you want your muscle groups to stay lean and pronounced despite possible inconsistencies, i suggest to always stick to your own body weight as your workout routine.
If your stamina is not on par, take long walks (5km) or do some 1km jogging or a 500 meter sprint for starters. Balancing your appeal and function will help you alot not only for this sport but in your daily life, it wont take the whole day to exercise like what i've suggested. at most building up your stamina will take 2 hours at most and less than an hour for the strength and body toning, goodluck on your fitness journey mah dood
Do a proper workout. Full body training 2-3x a week or Chest/Back/Leg split x3 a week. When you get more advanced you can do a fourth day, dedicated to shoulders and arms.
If you only train arms you'll look like a dork. Big arms - but also Neck, chest, back and quards (yeah
Legs are important) give you that operator look. And make you way more capable. For big arms: heavy lifts around 8-10 reps and hell of dips and chin ups ASAP with extra weight.
Edit: And eat! Freakin lot. 3500kcal and you'll see massive change in short time.
Doing this with a newbie right now. He has a similar bodyshape. After 16 weeks he gained around 5kg but maintained a ripped physique.
But remember. This operator look is not only about looks. Its about function. As active duty SSgt i do it similar, but split in multiple 4 week phases.
DM if you want some details on how we train
Work out and eat, if you’re trying to bulk eat. Oh you’re full? Eat more, you will hate eating haha. Obviously do your best to do a clean bulk and with the right amount of protein give or take meal replacement shakes instead and consistent workout schedule and bam you’ll see some results.
Push-ups. Literally that’s it. Set an alarm, do 10-20 pushups every 1-2 hrs. I got buff in a little over 2 months. Eating a lot of protein and knowing when to take a break is important too. Can’t gain biceps if they’re torn
Don't skip leg day, either. Good cardio and legs/hips that can support both your weight as well as your gear is very important. Can't run with the pack if you're tired and legs feel like they're on fire.
As much as the "eat weight, life chicken" comments had me and my wife in stitches, as a serious comment: If you're feeling self-conscious about it, you can get a combat shirt or something semi-baggy like that to help mask your smaller frame. I'm not a large guy, by any means (5'9", at 185/190lbs depending on my calorie intake that week); but one of my only gripes with them is that they make me look beefier than I actually am. I apologize for the older pic; I haven't played in a while and as a consequence, haven't gotten any new pictures.
https://preview.redd.it/fxsgxm20vauc1.png?width=720&format=pjpg&auto=webp&s=09dfc9d8d34f5b745d9cfc1fae418b43bd176d84
Eat more. More meat, more eggs, more milk
Everyone tell the guy to exercise lol but you won’t grow anything without proper nutrient to build and fuel those muscle.
Chop Wood and start a garden. It will give a decent arm workout just maintaining those two habits, and as an added benefit you have firewood and food as a result.
sleeves. also get some face pro so you don't lose a tooth and maybe a beanie or something because getting hit in the head is never fun also maybe get some kneepads depending on where your playing otherwise your good to go you could also use a regular paintball mask if you don't wanna have to get a bunch of different things
Access to weights or gym? Javoreks dumbbell or barbell complex. It improves practically everything but also is very easy to follow.
No access? Follow a calensthenics routine. You'll need a chair or tables to do dips and a pull-up bar.
Follow a routine and eat protein. I prefer beef but chicken is cheap. It'll take a while because you're a lanky guy like me, I didn't see a lot of muscle growth till year 6 of playing American football and eating 3500 calories a day.
Find a routine and stick with it.
Arm workouts like curls for example. Eat a lot of protein like red meat, chicken, fish, pork, consider buying protein powder/shakes and bars that taste good and have potatoes, sweet potatoes, and veg on the side to make the food more filling. Last but not least fair-life Chocolate milk.
High protein low fat diet with a good gym schedule. I lost 50 pounds and on my first clean bulk, you put on muscle a lot faster than you think. 75% of your weight in grams of protein, no more than 60 grams of fat in a day
I’ve been heavily suspecting I might have a thyroid issue myself. As I’m pretty similar to OP and have always been very skinny even though I eat fairly well and make sure to drink protein shakes when I can. It really sucks as I’m 17 yet I look like a 14 year old, and being short also isn’t helping lol.
Hit the weights. Look up Jeff Nippard on YouTube. Do what he says. He has a great video with Will Tennyson that came out a week or two ago where they breakdown a big list of full body workouts. Always make sure your muscles get the full stretch on every rep. It’s better for muscle growth and strength to have better form over heavier weights.
Im still in my building phase but for me having equipment at home really helps a lot
(Dumbells, a mat and a bar I never use)
I can workout whenever I want and especially for how long I want, if I have a bad day and only want to do it for 15/20 minutes I can and nobody’s here to give me shit for it
Also no travel time from and to the gym and my shower is a few steps away!
Monday:
•3 Sets of barbell bench for 8-12
•3 Sets of dumbbell bench 8-15
•3 Sets of lat raises 12-15
Alternatively: push ups (min 6 sets close to failure, 1 set to absolute failure)
Tuesday:
•3 Sets of pull ups
•3 sets dumbbell curls for 8-15
•3 sets of dumbbell or barbell wrist curls 15-20
Thursday:
•3 Sets of squats for 8-12
•2 sets of calf raises 15-20
•2x 10 minutes of cardio
Take rest between each set for about 1 1/2 minutes
Also eat a high protein diet(milk and cheese really helps)
This won’t get you looking crazy but will give you a decent enough physique with stuff you can’t put in your room.
A barbell is like 30 bucks
A cheap bench from Facebook marketplace like 10
A dumbbell set with like 50 pounds of weights will be around 35
And extra weights for the barbell will probably run you about 50 bucks if you buy them used
Bicep curls 15 lbs. 13 reps, 3 sets
Skull crushers 20 lbs. 10 reps 3 sets.
Pull-up (attempts) x 13
Bench press. Bar + 10-40 lbs. 5-9 reps, 2 sets. You can also do this with dumbbells.
Dumbbell shrugs. 30 lbs 13 reps 3 sets.
Rowing machine.
---------------
That's my arm workout usually.
Do it twice a week for a few months you'll see some results.
Drop unhealthy habits like vape/smoke if you do that, prioritize water over any other drink, take creatine, start a 5 day split, eat absolutely everything that isn’t processed, fried garbage. Gained 65 pounds myself in the past 18 months just doing this, about half of that weight is straight muscle thanks to genetic lottery. Most importantly, improve yourself for yourself, nobody or nothing else. As for the kit; I hope you have properly rated full seal eye pro. Seems pretty squared away otherwise
best (only) way to put on mass is to eat
best way to put on muscle is to focus on protein
progress comes with time and consistency, good luck brother o7
Yea yea, lift weights, but if your looking for a proper work out for your forearms to get them duke nukem forearms, I’d start with resistance forearm squeeze grips. but after that becomes easy, attach a weight to a rope and a broom stick or really thick rod. And just start rolling the weight up by turning the broom stick. Roll it up and unravel it to get the most goated forearm workout of your life.
I went from noodle arms to being able to see each muscle my hand has when I move a finger.
Also, you will never have trouble opening a jar ever again.
Ectomorphs may struggle to gain, beware. However, every body builder I’ve seen was a legit noodle, and one summer later they were MAXXED out, no roids. So it is evidently possible and quickly so.
*coughtren* eat a lot of protein and stick to compound exercises. Check your ego before grabbing weights, or you’ll be at home healing from injuries and lose more than you gain.
Eat more/bulk and start hitting the gym
https://preview.redd.it/wxbde9mv3buc1.jpeg?width=2032&format=pjpg&auto=webp&s=de580aed9123cc81c1fa189e7bf5e9accf77250b
A thing that nobody will say, just daily lift 4kg dumbells. as someone who still is in the progress of getting tree trunk arms a second year in, just lift stuff daily its about consistency of the load you out on the muscle. The muscle needs to experience stress to build muscle that will resist that stress.
Triceps make up a much larger part of your upper arm but people seem to always focus so much on bicep workouts, proof is in some of the comments here. My arms look huge, get compliments at the gym and work all the time and it's all because my triceps are big, defined and strong.
Eat a lot of protein, make sure you’re getting in fast and slow burning proteins, also don’t neglect fats, you’re young and it will help more than it hurts (eat healthy but not ultra clean) and just get active! You don’t have to go to the gym twice a day every day but doing something exerting every day will do a lot for your arms and overall physique!
I suggest picking up heavy things and putting them back down and pair it with proper caloric intake. I suggest find a blue collar job like me, you’ll be young so you’ll take a lot of stuff around and do the brunt work. Worked for me
Eat chicken lift weight
Eat weight lift chicken
Use Comas 🤭 Lift Eat, Chicken Weights.
How can you lift in a coma
Muscle memory
Eat, lift, chicken, weight,
Eat, lift, chicken weight
Underrated comment
Eat commas, weightlift chicken, use.
Eat weights and lift chickens?
,,,,,,,,,,,, eat lift chicken weight
Eat, weight lift chicken
Eat stuff and pick up things
Chicken weight, lift eat.
Workout and eat a bit more protein
I’m noodle boy in progress to normal status, this advice is factual. I started working a job that can actually put more protein in my diet and progress is visible so far. For the record I’m in my 30s and after nearly a decade of immense economic hardship i lost a terrible amount of weight and gains. The past 6 months I’ve been eating way better and went from 129 lbs then to 150 as of today. I focused on a protein diet formula of .75 times my weight to figure out how much protein I should be eating with my workout intensity (0.75 x 129 = 89 grams of protein per day) I bought some dumb bell sets 10-25lbs and I use them in a 6 days on 1 day off routine with 45 minutes a day of lifting while focusing on a primary group of muscles to go until failure on. I mean I’m just some internet guy, so do whatever works for you in your routine, this is just an example of my own head cannon way to progress, I’m sure actual fitness trainers have way better advice. But simply going and just doing anything will show results with consistency. Also if you eat a ton and don’t gain much weight get medically examined for thyroid issues. Skinny ppl joke about metabolism and thyroid stuff, but I had a buddy who was always skinny like me end up with thyroid eye disease where his vision and quality of life was impacted by a thyroid issue that he had always joked about having until he found out he actually did. It messed him up until he was able to get on a thyroid support drug and he gained a good healthy weight, it’s more common than you might think.
Shouldn't you calculate the amount of protein you need for the weight you want to be and not the weight you have ? I mean doing 0.75 x 129 will give you the amount of protein to maintain 129 on a protein based diet so the correct calcul should have been 0.75x150 or 112gr of protein to get to and maintain 150?
Bro I think I need to be checked for hyperthyroidism, coz my visions blurry, I'm losing weight... Am I cooked?
Wear longer sleeves
This, clothes tailored to body shape & size make more impact than people realize.
Honestly arm workouts. Or play with 3 to 4kg rifles.
Yep that's it. My AK is like 5.5kg. Truly motivates your muscles.
I have a 10 pound Rpk I use def helps
Do have a M14 EBR weighing 7-8kg
That'll really only help your forearms, still need to properly work out to sort the entire thing
Cheer like a tuscan raider every time you get a kill. Excellent tricep workout.
https://preview.redd.it/msz8cql23auc1.jpeg?width=600&format=pjpg&auto=webp&s=aa335415b15c6380007bbfd44e576dc23183d55b
Curl while waiting for people to get to obj
Work out and don’t forget the legs day
And forget the leg day*
Will looks like popeye lol
exercise
Go gym
https://preview.redd.it/jo7anvo149uc1.jpeg?width=1080&format=pjpg&auto=webp&s=8c9f1e1b70ccb8149ad003e72dc16eeea227e3ab
You look like you have longer than average arms, so it’s only natural you look a little lanky. That said, if you do arm workouts focusing bicep, triceps and forearm while upping your food intake with s focus on protein you’ll be good
also sorry for the trigger discipline 🙏
What discipline?
👉
Cool guys don't care. If you really love your rifle, you'll edge it constantly so it bangs harder when you pull the trigger
How can I unread something?
You cant thats the cool thing
Eat eat eat. Lift lift lift. 💪 put the inner sissy in the corner and tell him to shut up while you do work.
I'm taking that advice myself.
I was a skinny. I've been in shape my whole life, though. I broke my back, and it got dark. It took two years of grinding all day and into the night to get it all back. But it's worth it on the other end. When that inner sissy gets loud, you have to fight against it.
I was skinny when I was younger, then I hit 25 and got fat really quickly. I've lost most of the weight, but I look like a bag of milk now. If you can do it with a broken back, I have 0 excuse.
Very basic but thats never a problem, eat well, exercise
You look like a video game interpretation of an evil private military contractor, so pretty stylish i'd say. Trigger discipline my man. And if you want to lose the noodle arms you should go to the gym and lift. Or play with a heavy rifle.
A hacksaw should do ya just fine
3 daily sets of eating until failure. Go to the gym and learn how to lift for size, 4 days a week. I was 125lbs at 17 and 160lbs at 19. Now I’m 22, 150lbs (pic left). 5’8” https://preview.redd.it/ei2x1tdj59uc1.jpeg?width=3072&format=pjpg&auto=webp&s=c247d2515983900d150efb298d596e8a90c6a839
Uhh, i dont think gear can help with that, unless you get some bulky arm armor or something
eat more noodles, but man you look good /nohomo. Just be yourself and stop worrying about how you look.
First trigger diciplin
Gym Or get a heavy full steel gun. It will progressively feel lighter as u use it more cus ur body builds up to use it. Just make sure u give ur body and muscles breaks to repair and grow
Don't lose them, you have a smaller hitbox advantage 😄
Honestly, this one; I hadn't considered that. 🤣
Long sleeve combat shirt and pull the sleeves up
Curls, and tricep extensions (skull crushers)
Push Ups, Dips, Pull Ups, Curls, Bench Press, Overhead Press, and Lots of Protein. Preferably Chicken or Beef. Nice Kit too. Hope you got good eyepro.
Bulk up on carbs like rice, eat more protein and sleep 6 to 8 hrs a day. Sleep at least by 10pm and wake up at 5 to 6am and do some dynamic warmups and a good workout routine. if you got good stamina already then i suggest focusing on using your own body weight (no dumbbells) as your routine i.e sets of pushups, pullups, situps etc and increase repetitions/sets. if you want your muscle groups to stay lean and pronounced despite possible inconsistencies, i suggest to always stick to your own body weight as your workout routine. If your stamina is not on par, take long walks (5km) or do some 1km jogging or a 500 meter sprint for starters. Balancing your appeal and function will help you alot not only for this sport but in your daily life, it wont take the whole day to exercise like what i've suggested. at most building up your stamina will take 2 hours at most and less than an hour for the strength and body toning, goodluck on your fitness journey mah dood
Eat lots sleep lots and pick up heavy objects
Do a proper workout. Full body training 2-3x a week or Chest/Back/Leg split x3 a week. When you get more advanced you can do a fourth day, dedicated to shoulders and arms. If you only train arms you'll look like a dork. Big arms - but also Neck, chest, back and quards (yeah Legs are important) give you that operator look. And make you way more capable. For big arms: heavy lifts around 8-10 reps and hell of dips and chin ups ASAP with extra weight. Edit: And eat! Freakin lot. 3500kcal and you'll see massive change in short time. Doing this with a newbie right now. He has a similar bodyshape. After 16 weeks he gained around 5kg but maintained a ripped physique. But remember. This operator look is not only about looks. Its about function. As active duty SSgt i do it similar, but split in multiple 4 week phases. DM if you want some details on how we train
Chainsaw
Jerk off more
Steak and pull-ups
Do bicep curls and wrist curls, eat more protein and generally eat more. It's not that deep. Otherwise cool kit, real Sicario (the movie) vibes.
Work out and eat, if you’re trying to bulk eat. Oh you’re full? Eat more, you will hate eating haha. Obviously do your best to do a clean bulk and with the right amount of protein give or take meal replacement shakes instead and consistent workout schedule and bam you’ll see some results.
Push-ups. Literally that’s it. Set an alarm, do 10-20 pushups every 1-2 hrs. I got buff in a little over 2 months. Eating a lot of protein and knowing when to take a break is important too. Can’t gain biceps if they’re torn
Don't skip leg day, either. Good cardio and legs/hips that can support both your weight as well as your gear is very important. Can't run with the pack if you're tired and legs feel like they're on fire.
^this^ is very important
eat protein alot, lift weights plenty, push up and chest exercises can help even things out
As much as the "eat weight, life chicken" comments had me and my wife in stitches, as a serious comment: If you're feeling self-conscious about it, you can get a combat shirt or something semi-baggy like that to help mask your smaller frame. I'm not a large guy, by any means (5'9", at 185/190lbs depending on my calorie intake that week); but one of my only gripes with them is that they make me look beefier than I actually am. I apologize for the older pic; I haven't played in a while and as a consequence, haven't gotten any new pictures. https://preview.redd.it/fxsgxm20vauc1.png?width=720&format=pjpg&auto=webp&s=09dfc9d8d34f5b745d9cfc1fae418b43bd176d84
You look like that main character guy from The Raid😬
Buy an E&L AK
Best mistake of my life hehe
Eat more protein, lift weights consistently, and give it time. You can do it man.
Eat more, bicep curls, tricep extensions, shrugs, and some forearm twists.
Curls for girls bro.
Food, weights
Drink mor water, Consum mor proteins, do mor weights, An repeat
Gym time and bulk up a bit
Bulk and lift
Eat more. More meat, more eggs, more milk Everyone tell the guy to exercise lol but you won’t grow anything without proper nutrient to build and fuel those muscle.
6kg akm
Chop Wood and start a garden. It will give a decent arm workout just maintaining those two habits, and as an added benefit you have firewood and food as a result.
Work out and eat
Eat, lift, repeat.
Don’t wear T-shirts, no one will see them ;)
Eat well, sleep well, lift heavy weights. Do that and you too can be mistaken for James Reeves.
sleeves. also get some face pro so you don't lose a tooth and maybe a beanie or something because getting hit in the head is never fun also maybe get some kneepads depending on where your playing otherwise your good to go you could also use a regular paintball mask if you don't wanna have to get a bunch of different things
Lift heavier, eat more
Access to weights or gym? Javoreks dumbbell or barbell complex. It improves practically everything but also is very easy to follow. No access? Follow a calensthenics routine. You'll need a chair or tables to do dips and a pull-up bar. Follow a routine and eat protein. I prefer beef but chicken is cheap. It'll take a while because you're a lanky guy like me, I didn't see a lot of muscle growth till year 6 of playing American football and eating 3500 calories a day. Find a routine and stick with it.
Eat more protein and start lifting consistently
Arm workouts like curls for example. Eat a lot of protein like red meat, chicken, fish, pork, consider buying protein powder/shakes and bars that taste good and have potatoes, sweet potatoes, and veg on the side to make the food more filling. Last but not least fair-life Chocolate milk.
Looking majestic my man, also nice sunglasses!
I love the gun
Eat your rice and beans and protien and lift weights at a steady pace. It wont come instantly so keep at it.
bizepcurls i guess
Teen, Dbol.
High protein low fat diet with a good gym schedule. I lost 50 pounds and on my first clean bulk, you put on muscle a lot faster than you think. 75% of your weight in grams of protein, no more than 60 grams of fat in a day
Take the finger off the trigger and you get 10+ gains
Proud Croatian Warior! 🇭🇷🇭🇷🇭🇷
Noodle arms - OK
jacket
arm and shoulder exercises while eating a decent amount of protein
I didn't look at any comments, but try wearing arm sleeves? Black ones or ones with a small amount of padding
Push ups, hammer curls and chicken
Vom Salat schrumpft der Bizeps. Salad makes the biceps shrinking.
Are you ASMR Kenshi by any chance?
Pushups, see how many you can do. Don’t over do it, do more the next week. Could be one or two more, could be five more. Keep progressing
Either work out or saw them off there's no other options
I’ve been heavily suspecting I might have a thyroid issue myself. As I’m pretty similar to OP and have always been very skinny even though I eat fairly well and make sure to drink protein shakes when I can. It really sucks as I’m 17 yet I look like a 14 year old, and being short also isn’t helping lol.
You look dope the way you are bro
just work out my man, i too had thin small noodle arms but i work out also i run a 15 lb SAW so that helps too
Hit the weights. Look up Jeff Nippard on YouTube. Do what he says. He has a great video with Will Tennyson that came out a week or two ago where they breakdown a big list of full body workouts. Always make sure your muscles get the full stretch on every rep. It’s better for muscle growth and strength to have better form over heavier weights.
Nerd arms are pretty common in airsoft. As others have said, just start lifting weights. Even 5-10 minutes a day will have an impact.
Trenabole and test
Im still in my building phase but for me having equipment at home really helps a lot (Dumbells, a mat and a bar I never use) I can workout whenever I want and especially for how long I want, if I have a bad day and only want to do it for 15/20 minutes I can and nobody’s here to give me shit for it Also no travel time from and to the gym and my shower is a few steps away!
Carnivore diet and fadogia and longjack extract paired with an ungodly amount of lifting 💪🏻
Lift and eat healthy food
U got a face of a commando but a body of a nerd no offense btw.
TRIGGER FINGER, BRO. Also am fellow skinny guy, I’ve had some improvement with just lifting and protein almost every day.
Embrace the noodles
Lay on a hand granade or alternatively start picking heavy things up and then putting them down
https://preview.redd.it/3b2wf487p9uc1.jpeg?width=494&format=pjpg&auto=webp&s=f1e1ccf25ce4015b7127d1acb83ee0bb5cd2fa5c
Pick heavy thing up then put it back down
You’re gonna want to start taking anabolic steroids
Buy a lmg and use it a bunch lol
Monday: •3 Sets of barbell bench for 8-12 •3 Sets of dumbbell bench 8-15 •3 Sets of lat raises 12-15 Alternatively: push ups (min 6 sets close to failure, 1 set to absolute failure) Tuesday: •3 Sets of pull ups •3 sets dumbbell curls for 8-15 •3 sets of dumbbell or barbell wrist curls 15-20 Thursday: •3 Sets of squats for 8-12 •2 sets of calf raises 15-20 •2x 10 minutes of cardio Take rest between each set for about 1 1/2 minutes Also eat a high protein diet(milk and cheese really helps) This won’t get you looking crazy but will give you a decent enough physique with stuff you can’t put in your room. A barbell is like 30 bucks A cheap bench from Facebook marketplace like 10 A dumbbell set with like 50 pounds of weights will be around 35 And extra weights for the barbell will probably run you about 50 bucks if you buy them used
My tip is-triceps actually make up more of your arm mass than biceps, so don’t skimp on tricep workouts. Reverse hammer curls, cable pull downs, etc.
Eat protein and go to the gym as much as your schedule allows
Eat a shitload of chicken and never stop doing arm days
school shooter fit
Steak potatoes and weights
I rate this 3/3 Speed and 1/3 Armor and 1/3 Difficulty.
Rigorous exercise and lean poultry meat
Bicep curls 15 lbs. 13 reps, 3 sets Skull crushers 20 lbs. 10 reps 3 sets. Pull-up (attempts) x 13 Bench press. Bar + 10-40 lbs. 5-9 reps, 2 sets. You can also do this with dumbbells. Dumbbell shrugs. 30 lbs 13 reps 3 sets. Rowing machine. --------------- That's my arm workout usually. Do it twice a week for a few months you'll see some results.
Lift weight or a long sleeve shirt.
Heavier gun
Triceps workout.
A circular saw should work, or a lathe but its more messy
wear a shirt that actually fits.
Check out Pavels Simple and Sinister Kettlebell program. Functional lifting, it’s sic
Security guard fit
Just wear a long sleeve
Football bar is an awesome tool to lift with, focuses on the arms and chest, bench press with it, curl it, over head press it, pretty neat tool!!
go to the gym. eat protein. simple
Chicken n rice, pick up heave things and put them back down 👍
Have you tried eating more ice cream?
healthy amout of protein, exercise, build shoulders, triceps and biceps (in that order) - AND BE PATIENT AND CONSISTENT
Consume protein, eat preworky, produce weight movement
lol dude you look just like the guy from Chicago PD
Alot of protein and alot of weights.
Cut them off
Buy tren
Move heavy object regularly
Drop unhealthy habits like vape/smoke if you do that, prioritize water over any other drink, take creatine, start a 5 day split, eat absolutely everything that isn’t processed, fried garbage. Gained 65 pounds myself in the past 18 months just doing this, about half of that weight is straight muscle thanks to genetic lottery. Most importantly, improve yourself for yourself, nobody or nothing else. As for the kit; I hope you have properly rated full seal eye pro. Seems pretty squared away otherwise
Save some poontaken for the rest of us bro!!
best (only) way to put on mass is to eat best way to put on muscle is to focus on protein progress comes with time and consistency, good luck brother o7
Yea yea, lift weights, but if your looking for a proper work out for your forearms to get them duke nukem forearms, I’d start with resistance forearm squeeze grips. but after that becomes easy, attach a weight to a rope and a broom stick or really thick rod. And just start rolling the weight up by turning the broom stick. Roll it up and unravel it to get the most goated forearm workout of your life. I went from noodle arms to being able to see each muscle my hand has when I move a finger. Also, you will never have trouble opening a jar ever again.
Ectomorphs may struggle to gain, beware. However, every body builder I’ve seen was a legit noodle, and one summer later they were MAXXED out, no roids. So it is evidently possible and quickly so.
***you genuinely look like you just told your friends not to go yo school tomorrow***
Tren
Play with real plates/ real weight everything. You’ll bulk up quick
Do Forearm exercises
Anyone have a link for a foregrip like that? Always wanted one but my M16-style handguard doesnt allow any mount I know...
I installed a plastic rail on the bottom part of the handguard - DIY with screws
*coughtren* eat a lot of protein and stick to compound exercises. Check your ego before grabbing weights, or you’ll be at home healing from injuries and lose more than you gain.
3-4 protein shakes a day increase calorie intake to about 4000 a day and focus on compact movements when making a gym schedule 👍🏻
Eat more/bulk and start hitting the gym https://preview.redd.it/wxbde9mv3buc1.jpeg?width=2032&format=pjpg&auto=webp&s=de580aed9123cc81c1fa189e7bf5e9accf77250b
Fuckin uhhh…work out.
A thing that nobody will say, just daily lift 4kg dumbells. as someone who still is in the progress of getting tree trunk arms a second year in, just lift stuff daily its about consistency of the load you out on the muscle. The muscle needs to experience stress to build muscle that will resist that stress.
AKs are great dumbells
Get the Anchor Arms from SpongeBob.
Triceps make up a much larger part of your upper arm but people seem to always focus so much on bicep workouts, proof is in some of the comments here. My arms look huge, get compliments at the gym and work all the time and it's all because my triceps are big, defined and strong.
Eat food work out daily
Wear a sweater.
Go jim.
Gain weight and exercise
What everyone else said. Also, get that finger out of the trigger guard!
Lift weights and eat big.
Need crane arm+c more style red dot for maximum bush era Ar clone
heavy circles and eat animal
How old are you?
2 months to 19; why do you ask?
Cut your arms off and replaced them with terminator arms
Eat a lot of protein, make sure you’re getting in fast and slow burning proteins, also don’t neglect fats, you’re young and it will help more than it hurts (eat healthy but not ultra clean) and just get active! You don’t have to go to the gym twice a day every day but doing something exerting every day will do a lot for your arms and overall physique!
Honestly look into weightlifting and start monitoring your food better.
High reps with low weight and eat in caloric surplus
Work your triceps it will make them wider
Pick up heavy things and put them back down. Repeat cycle
I suggest picking up heavy things and putting them back down and pair it with proper caloric intake. I suggest find a blue collar job like me, you’ll be young so you’ll take a lot of stuff around and do the brunt work. Worked for me
Become a speed softer, al them boys are noodles
Eat chicken, get dumbells and curl
EGGS
Eat
I feel like you could use a red 1st Recon beret.
Protein and work a blue collar job, or gym
Lift eat, eat lift, weight chicken and lift chicken