Moralgladiator:
big lie!! You must be a pro lifter. I need to see challenging pics...I need to see motivation.

Google the keyword ''muscle gain before and after'', then switch to images, to see all the billion pics of motivation of people wey slim like a mosquito but come get muscles like a gorilla.

If you need my pics for motivation, you are on a long thing.

Ariza:
Wheat? Abeg recommend another food . Please nah God I take beg you.

I hardly take swallow Sha, so I'm good with that. Soda,Soft drink? Lol Nah you know ooo . I still want go get a very chilled one self, my throat dey call am .

Okay,for my own good I will reduce it.

If you must, take coke zero, it has no sugar and no calories, but same taste as real coke. Also, Pepsi max will do.

Unto wheat, well, drink only soup then. Na wetin I de do be that. Eat more of vegetable, okra, bitter leaf, and any leafy soup.

Warlord2012:


For over 6 months

Great,how many press up do you do

pansophist:


Leg split is not a compound exercise. Also by compound exercise, it should be understood in the context of an exercise that requires an object (e.g calisthenic and dumbbell). At best, I will describe the leg split as a gymnastic and flexibility thing, not for strength.

To your question, yes, you will build muscles, if you do it consistently, progressively, in a shorter timeframe, and eating nutritiously clean. This simply summarises everything you need to know/do about being fit. It is a lifestyle, not a one-off thing.

Also, you should add deadlift and squat, because I don't see how you will build explosiveness, raw strength, and muscles proportionally without incorporating those exercises.

Thank you very much.

What I meant by "push, pull, legs" split is that I do exercises three days in a week in that manner.

For example,

On Monday, I do push compound exercises: bench press, military press (standing overhead press) and than just add the dumbbell fly. 5x5 for each exercise.

On Wednesday, I do pull compound exercises: Deadlift, pull/chin ups, bent over rows, and then just add the biceps curl. 5x5 for each. Can't complete the 5x5 for the pull ups yet (did 3x5 last week).

On Friday, I do leg compound exercises: Weighted squats and then add weighted standing calf raises and farmer's walk as well. 5x5 for each. For farmer's walk, I just try to do 3 or so sets to exhaustion.

Then I rest weekends.

That's what I meant.

And I think you're right on consistency. That's the key, trust the process and stick to it. That's what I'm trying to do.

pansophist:


Google the keyword ''muscle gain before and after'', then switch to images, to see all the billion pics of motivation of people wey slim like a mosquito but come get muscles like a gorilla.

If you need my pics for motivation, you are on a long thing.

Enjoy!! We roll.

nappy760:
how do you guys work on your stomach


I dread doing stomach workout

I have never been to a gym,all you see here I achieved in my backyard. All this talk of gym and quick blow ups would do no good. Just set your mind to achieve a great body even with the crudest of equipment.

pansophist:


If you must, take coke zero, it has no sugar and no calories, but same taste as real coke. Also, Pepsi max will do.

Unto wheat, well, drink only soup then. Na wetin I de do be that. Eat more of vegetable, okra, bitter leaf, and any leafy soup.

Alright .. this is better , I will work with this. Thanks

Ariza:
Alright .. this is better , I will work with this.

Really the truth about getting fit is in the exertion of energy geared towards target areas. I have never been to a gym or consulted any instructor,but my love for a well shaped body kept driving me ahead. Working out is like starting up am establishment. You need to feed the motivation with progress.

pansophist:


It is not for only men. Please share, I believe lots of women are reading silently looking for who to take the first dive, be courageous, and be the first to share. I will hype you scatter and put you right on track. Also, it is applaudable when someone is getting better within their means, and anyone shutting you down doesn't speak any bad of you, but of them, and I will hammer than with yabbing. My guarantee to you.

So ladies, abeg, come on board, let us all get fit together.

aggressive Nairaland members are patiently waiting to pounce lol

Moralgladiator:
I have never been to a gym,all you see here I achieved in my backyard. All this talk of gym and quick blow ups would do no good. Just set your mind to achieve a great body even with the crudest of equipment.

the third pic is it an exercise? if yes to develop which part

pansophist:
If you need my pics for motivation, you are on a long thing.

How long are we talking, I wanna know when to jump down.

paul100:

Great,how many press up do you do

30/30/30/30/30/30/30

Just be resting for like two minutes, do another 30, rest for two minutes until you do a total of 180. Every morning and evening.

Ariza:
See shape!!! .

Will you be my 10000th boifren? . I'm stuck at 9999

Hahahaha.....10000th!!!! Well i'll be your 10000-9999 boyfriend.

pansophist:


Oh man, I like your physique. I showed my girlfriend and she thinks you are hot. You look toned and well proportioned with a slimy fit frame

But as a guy that has been in the fitness world for over 10 years, I will tell you that your food is more important than what you carry. I do not know what your diet is like, but you should reduce your refined carb intake, or just switch to legumes (beans, oats, moin moin etc).

If you can build a calisthenic point, it will save you money for gym subscription, unnecessary time going, and coming from the gym, and you will keep fit. Just outside my house, I am lucky to have a calisthenic point, and that saves me time and money.

I feel flattered.

Thanks bro, i will subscribe to your diet advice.

Reex12:

the third pic is it an exercise? if yes to develop which part

Just flexing muscle a bit In those pictures. I do sit ups well enough.

Warlord2012:

30/30/30/30/30/30/30

Just be resting for like two minutes, do another 30, rest for two minutes until you do a total of 180. Every morning and evening.

I do 300press up every morning but i stopped after a month.Maybe because i had high expectations.I will continue for tomorrow

Bro if you're still reading this work on your legs, they will look nicer and better proportioned with the rest of your body.

Warlord2012:
Still going slow and steady...day 15...just push ups and sit up
Any guy with complete gym equipment around oredo benin city.

Help your guy, because i can't afford a standard gym center for now.

Here's a little secret, a solid block, strong building iron and 2 kegs filled with water make for some cheap exercise equipment.

Farki:


Here's a little secret, a solid block, strong building iron and 2 kegs filled with water make for some cheap exercise equipment.

Hmmmmmm...how possible could that be. 2 kegs

paul100:

I do 300press up every morning but i stopped after a month.Maybe because i had high expectations.I will continue for tomorrow

Yeah you have to continue...
Push up is even harder than weight lifting, but it builds the body evenly .
Don't forget to add skipping to it, so as to also build your thighs and legs.

Warlord2012:


Hmmmmmm...how possible could that be. 2 kegs

Fill the kegs with the amount of water you need to lift, one litre is 1 kg so it's easy to check the weight.

One big keg of water can hold up to 25 litres of water which is 50 kg when you put the two together.

Now get one very strong iron rod that can fit underneath the handle of the keg, you might need to get someone to cut it for you or check around. Put the two kegs on either side of the rod and you have a very cheap weight to lift.

You can get one strong block to support your back to make a budget weight bench.

Farki:


Fill the kegs with the amount of water you need to lift, one litre is 1 kg so it's easy to check the weight.

One big keg of water can hold up to 25 litres of water which is 50 kg when you put the two together.

Now get one very strong iron rod that can fit underneath the handle of the keg, you might need to get someone to cut it for you or check around. Put the two kegs on either side of the rod and you have a very cheap weight to lift.

You can get one strong block to support your back to make a budget weight bench.

Ohhhh....now i understand.
Nice idea.

pansophist:
For guys that want to get fit without going to gym, it is 100% possible. You need to get a skipping rope (works your cardiovascular) or sprint/jog, then do push-ups. With just skipping rope, push up, and eating clean, you will look fit and strong.

We need more guys to join the journey. At least if you achieve a healthy look during this corona, then it's a good start. I lost my sister recently and fell into depression, and added 15kg of fat after binge eating to cope, but I am over it now and lost almost everything, just 3 more kg more to lose. I lost it in just two months (March to May).

If I can do it, you can do it too. Shoot your question, and get free personal coaching

Ariza, you wan join? I see you are looking

I thought ari.za is female..

Nice job you're doing here guys, pansophist, Neduluiz and other pros pls is skipping a good form of doing cardio, if yes how many reps do you recommend. My body fat is 13-15%from the picture Pansophist uploaded, how can I reduce the fat and have six-packs, with home workout only, which pushup variation do you recommend for broad chest too, thanks.

pansophist:
For guys that want to get fit without going to gym, it is 100% possible. You need to get a skipping rope (works your cardiovascular) or sprint/jog, then do push-ups. With just skipping rope, push up, and eating clean, you will look fit and strong.

We need more guys to join the journey. At least if you achieve a healthy look during this corona, then it's a good start. I lost my sister recently and fell into depression, and added 15kg of fat after binge eating to cope, but I am over it now and lost almost everything, just 3 more kg more to lose. I lost it in just two months (March to May).

If I can do it, you can do it too. Shoot your question, and get free personal coaching

Ariza, you wan join? I see you are looking

which is more best in loosing weight.sorry for your lose bro..pls I need answer

The right thread I have been looking for, ever since PRISTINEMUSCLES abandoned his own.

I have been lifting for some weeks now but stopped before this COVID19 period (approx. 3 months now)

I was using my neighbor "local gym" but you know Nigeria and there wahala so I constructed mine.

I am gyming to have a huge muscle mass (targeting my arms and chest) ...

I mostly do the bench press and standing berbel curl

But I need more instruction on the reps and set to use.

Cc
pansophist

Moralgladiator:
Just flexing muscle a bit In those pictures. I do sit ups well enough.

lol ok bt wat exercise did u use to devlop ur back muscles

Builders ooo
I heard gym can make you shorter...How true is this? And how can someone avoid it?

Reex12:
lol ok bt wat exercise did u use to devlop ur back muscles

bench press /dumbbell

pansophist:


Nice job man, although you should try switching to a ketogenic diet, to reduce your doughy look. I can see you are well-built, and you need dieting to finish up the work and clear off those extra layers of subcutaneous fat covering the definition of your muscles.

Fine boy

Exactly what I'm doing,dinner and lunch have mostly been fruits,reducing carb intake ...trying to keep up with the dropping energy level too ... Thanks boss

Ennyboy12:
Builders ooo
I heard gym can make you shorter...How true is this? And how can someone avoid it?

Bloody lie!

Emeraldfynest:
Nice job you're doing here guys, pansophist, Neduluiz and other pros pls is skipping a good form of doing cardio, if yes how many reps do you recommend. My body fat is 13-15%from the picture Pansophist uploaded, how can I reduce the fat and have six-packs, with home workout only, which pushup variation do you recommend for broad chest too, thanks.

skipping is perfect when it comes to losing fat but should be complimented with lifting heavy to add up muscle mass,except your target is a lean physique.