Advice

[Tom (Rendition)]

I'm 6 foot tall, and weigh 75kg ish.  I swim 4 times a week, and generally keep in pretty good shape.  I have no idea how much I can lift as I havn't been to the gym in a year or so, and even then I didn't really use the free weights section; but as an indicator I can do like 50 legit pressups in a minute or so, and 15 chinups.

I've purchased gym membership and I need a bit of advice, here is what i am looking for:

Dense/lean muscles, NOT mass.

Shoulder broadening.

Lower back strengethening.

So yes, could anybody give me suggestions for workouts or paticular exercises please?

Go steroids, go.

[Gareth l Rare]

Waiting for chris to post> he never replied when i asked him

But if nothing think it was p4 l pink who said pm him any time if anyone needed advice?

Ill check tj's thread and edit

Tj, you don't need to go to a gym. Invest in Dumbells and a Curlbar/Barbell. And PM me when you do bro, I'll help you out. Either way give me a PM if you need any help.

[Steroids]

http://muscleandstrength.com/workouts/muscle-building.html

Go to this link and scroll through the various muscle building routines, theres a description below.

Tbh that site has a forum and everything with many of the frequently asked questions, every member on it knows 10x more about building muscle than the emo nerds on this forum. You should use the searchbar for your questions as I guarantee they've been asked before, no need to make an account for you.

I know you've specified what you want and there is workouts just for shoulders/back but to have the best benefits you should never neglect the other muscle groups (especially legs). Im tired of people saying they don't want to build mass, only idiots idolise those stupid scrawny but ripped, facebook 14 year olds.

I assume I don't have to tell you that diet is key.

[Tom (Rendition)]

I know you've specified what you want and there is workouts just for shoulders/back but to have the best benefits you should never neglect the other muscle groups (especially legs). Im tired of people saying they don't want to build mass, only idiots idolise those stupid scrawny but ripped, facebook 14 year olds.

The fact that I don't want mass isn't vainity related, tbh if I was going to the gym for how I looked I would probably want mass. I hate skiny pricks that pose infont of cameras, that look toned, but have no strength to them at all.  Not wanting mass is more to do with weight cutting, weight to strength ratio and practicality for if I take up MMA competatively.

And yes lol, I know not to neglect the rest of my body.

[Vladimir]

I want to go to the gym as soon as i'm 16 "

[Ethan|Unicornz]

I want to go to the gym as soon as i'm 16 "

only 5 more years, gl

[Mike (0BR)]

http://muscleandstrength.com/workouts/muscle-building.html

Go to this link and scroll through the various muscle building routines, theres a description below.

Tbh that site has a forum and everything with many of the frequently asked questions, every member on it knows 10x more about building muscle than the emo nerds on this forum. You should use the searchbar for your questions as I guarantee they've been asked before, no need to make an account for you.

I know you've specified what you want and there is workouts just for shoulders/back but to have the best benefits you should never neglect the other muscle groups (especially legs). Im tired of people saying they don't want to build mass, only idiots idolise those stupid scrawny but ripped, facebook 14 year olds.

I assume I don't have to tell you that diet is key.

Grime is shit!!!!

Dense lean = higher reps, compound muscle exercises

shoulder broadening? = as in thicker? bigger?

Lower back = dead lift

[Cal]

Can't really add much to Chris' answer, like he said it's diet.. Im pretty much going for the exact same thing as you, I gym 4 times a week and swim twice too but I still need to put on a few more pounds yet before im happy

I don't dead lift but i probably should really, and you should low-row too etc.. Dedicate each day at the gym to a certain area of your body too

as doing it like a rota gives the body a chance to rest inbetween

Gl with it man <3

[Steroids]

deadlifts / squats most important exercises.

[Mucky]

deadlifts / squats most important exercises.

the truest words that have ever been spoken

[Smush]

If you want actual strength then don't neglect cardio, someone already mentioned squats as they are THE KING OF ALL EXERCISES.

Diet is extremely important.

Consistency is also the key, you have to plan ahead not just go to the gym and do random exercises.

Keep track of the amount of weight/repetitions you are doing.

Squat till you die.

[gfdgfd]

What muscles does squatting improve?

[Steroids]

loads lol.. legs/back/arms/shoulders/core, has a mild effect on pretty much everything.

[Lip Job]

didnt someone already make a topic like this?

why are u asking people on this forum like chris said just go to a proper place were people actually know what theyre on about

[MikeQ]

http://forum.bodybuilding.com/

There are a lot of places where you can find good routines, that just being one of them.

Like others have said, diet is the biggest factor in what you are trying to achieve. Stick to higher rep/lower weight exercises if you are looking for tone. In general this means about 12 reps per set with the last few being strenuous.

[Steroids]

^

I assume most people here rarely go gym so would need to bulk before cutting, 6-12 reps depending on the exercise. Only idiots want to tone when theyv got no mass.