Content
@
0 reply
0 recast
0 reaction
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 🙏
5 replies
9 recasts
28 reactions
Alex Loukissas 🍉
@futureartist
Best you can do: chatgpt for hypertrophy training. Also eat a lot of protein.
1 reply
0 recast
0 reaction
Alberto Ornaghi
@alor
My daily intake is already well over 3000/3500+ kcal. Do you suggest adding creatine and BCAA?
1 reply
0 recast
0 reaction
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.
1 reply
0 recast
1 reaction
Alex Loukissas 🍉
@futureartist
At the beginning of the journey it doesn't really matter (just lift heavy things), but definitely become aware of strength vs hypertrophy training.
1 reply
0 recast
0 reaction
Alberto Ornaghi
@alor
I’ll have a look at it. But I don’t want to be hypertrophic, just put some mass on my very skinny body. BMI=19
1 reply
0 recast
0 reaction
Alex Loukissas 🍉
@futureartist
Dont pay much attention to the term. It actually means signaling to your body to build muscle mass. Different pathways for hypertrophy and strength. But at the beginning these are hard to differentiate. Don’t overthink: lift heavy things and eat a lot of protein.
0 reply
0 recast
0 reaction
