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Hey everyone, so as I'm reading the PWF guide, I see that it's most desirable to have the lean-muscular look. What would be the types of exercises to do/routine to try and follow?
Since Feb. 2020, I've probably averaged about two workouts a week, each one being about 20 minutes. Some weeks I do more/longer workouts, other weeks I do less/shorter. Most of that has been workouts at home, following HIIT workouts from youtubers like body coach tv (because of covid). Over that time, I've lost about 25 lbs and gained some slight muscle definition and loss of fat. However, I think I've "peaked" with that routine and I don't really know how to try and build muscle from home (avoiding the gym for the time being until covid calms down some more). I do have some dumbbells that I use, they're between 10 and 25 lbs. Even though when I do exercises with them, they can be challenging, I still don't really get sore or see muscle growth (especially my back/biceps). Any recommendations for things to try would be appreciated!
Yeah man. I think you're doing it wrong. No offense. Twice a week for 20 minutes with light dumbels isn't gonna make you look visually attractive. You need to focus on getting progressively stronger on key lifts. This is stuff like squats, bench press, pull ups, weighted dips and when you're doing bench press, it's not gonna be with 20 pound dumbells. It's gonna be with 70 lb dumbells (You would build up to that). Also, you have to do this at least 3 times a week. 4-5 times a week would be better if you wanna see faster results. A solid workout is also gonna take you atleast 40 minutes. Check out "How to get jacked" chapter for more info (bonus)
Hey Alex, thanks for the feedback. I'm starting to see from various responses that what I've been doing might not be the best route anymore, even though I did see some good results. Yesterday, I did a longer workout, probably around 40 minutes, where I just used body weight to do pushups, table pull-ups, static squats, and ab crunches. I went until failure 3 times on each exercise and then moved on. Do you think what you suggested sort of falls in line with what I did yesterday? Also for the squats, I'm not sure if you mean static squats, regular squats going up and down, or like a squat rack at the gym.
