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Alberto Ornaghi
@alor
I need your expert advice. I'm an experienced skinny runner and want to build some muscles in the upper body. I already do cardio a lot, I just want to increase some mass in the chest, shoulders and biceps, legs are already in good shape. where do I start? what equipment do I need to buy to train at home (I'm not a gym guy)? dumbbells, mat and bench? are there any useful app that helps creating plans? (I don't know anything about strength training). give me all the advices you have for a complete beginner. many thanks 🙏
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Alex Loukissas 🍉
@futureartist
Best you can do: chatgpt for hypertrophy training. Also eat a lot of protein.
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Alberto Ornaghi
@alor
My daily intake is already well over 3000/3500+ kcal. Do you suggest adding creatine and BCAA?
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Alex Loukissas 🍉
@futureartist
Creatine is key (5g/day). Calories are important but also protein - roughly 2 gr/kg of body weight. It’s not easy! Definitely ChatGPT it.
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