PRISTINEMUSCLES:
@longnipple, I really appreciate the accolades.
This is my little way of adding value to humanity. I have seen men toil day and night to make this money and they neglect their health, only to begin burning this same money on sicknesses. Isn't it ironical??
Physical fitness cum muscle building goes beyond aesthetics, it is life, it is health, it is wealth.

I hope you lift also. If not, please start today and watch your body thank you for it.

No Pain
No Gain.

PRISTINEMUSCLES:
@longnipple, I really appreciate the accolades.
This is my little way of adding value to humanity. I have seen men toil day and night to make this money and they neglect their health, only to begin burning this same money on sicknesses. Isn't it ironical??
Physical fitness cum muscle building goes beyond aesthetics, it is life, it is health, it is wealth.

I hope you lift also. If not, please start today and watch your body thank you for it.

No Pain
No Gain.

ChngedChnges:


Hello Pristine, i really need help.
I need a workout plan. I'm a rookie and only have a dumbell. Because of my work schedule and security conditions here I'll not be able to visit gyms around so i opted to buy dumbell and practice at home.
I really need a workout plan and other necessary advices. Waiting to hear from you soon, thanks

mdntiri:

Let me offer some help, I'm also home gyming

Your focus should be on COMPOUND EXERCISES, like bench press, squats, deadlift, etc. They work multiple muscles at the same time, you're able to lift heavier weights and become stronger/muscular quickly as compared to ISOLATION EXERCISES like dumbbell curls etc

Build a home gym. Build a simple flat bench press, get plates from scrapyards etc, weigh them and write their weights on them so you know how much weight you're pushing, get 1 or 2 barbells for bench press, barbell curls, squats, deadlifts etc, build a gym rack so you don't drop weights on yourself in the absence of a spotter

Read up on bodybuilding/weight lifting. Lift heavy, don't spend more than one hour per gym session. Gym at least 3x per week. Don't gym everyday, but every other day because compound exercises are tasking, and you'd need adequate rest.

Eat small portions of food every 2/3 hours. Protein, beans, groundnut/groundnutspaste, eggs, fish, vitamin c etc

All the best

ChngedChnges:


Thank you. I really appreciate

nelson7777:


As a nigerian is gonna b real hard, unless u come 4rm a rich background,where u get to eat all u wnt, wen u wnt, d best way u cud go abt it is to join guys dat use supplements like whey protein, it got all d protein u need... i started lifting cos i wanted to b stronger, i use to b very weak, lazy b*tch,
i love n appreciate big muscular size in people bt i dnt like it at all 4 my own sef,,
secondly, personally i do nt recommend supps for beginners, so u do nt depend on it always, some guys i train wit, buy pre workout, creatin and d rest but hv nt tasted it in my life b4, they r x5 my size bt am stronger than "MOST" of them, am nt proud of it, i just didn't grow up wit it, i started lifting in uni, i no see food chop at all na to buy supplement..

*** Point is
* stop all this ur scientific calculation on macros, protein n d rest and just train hard, if later u decide to use, dats ur decision @ least u wud hv bin more matured in d game..

* WILL I USE --
yes i will bt nt nw, wen d money starts coming well and i eventually "decide to grow bigger" 4 nw no, i just concentrate on strength n muscle definition.

** Does supp work,,
bros e dey work die, n it is very fast, some of my guys wen they finish training they cnt even fit back in their shirt, and they as big as people on roids..

** it quite expensive to keep up wit, training due, plus supp every month, some last just 16days, some 2 months,

** most important advice
Rest well n just keep lifting, food or no food, supp or no supp

i hope i answer all d question well in details