Vielen Dank für Ihre Hilfe Jungs. Wirklich zu schätzen. Ich beginne eine neue komplette routine für mich. Dies wird wahrscheinlich geschlossen als eine doppelte (da es ziemlich viel ist), aber eine Sache möchte ich hinzufügen, wenn Sie stuggling, genug zu Essen, Sie müssen Essen, wie Sie tun würden, Ausbildung; Sie brauchen, um sich selbst zu trainieren, um mehr Essen. Einer der Schlüssel zum Gewicht-training ist die progressive überlastung, also das hinzufügen von ein wenig mehr Gewicht über einen langen Zeitraum. Trainieren Sie Ihr Essen das gleiche Essen, ein wenig mehr zu jeder Mahlzeit jeden Tag. Meine unmittelbaren Gedanke ist, dass Ihr Fahrrad-position ist falsch, es ist leicht to get Knie-Probleme, wenn die Passform nicht stimmt. Aber die Symptome (vor Allem die Tatsache, dass Sie bestehen bleiben, wenn Sie in Ruhe sind) und die schwere führt mich zu sagen, dass ist wirklich etwas, was ausgecheckt werden muss.

Sie brauchen, um zu wachsen Muskel in Ihrer Brust und Sie sind perfekt aufgestellt, um Folgen einer Langhantel-Programm.

Sie sollten sich auf tun, Bankdrücken mit einer Langhantel und/oder Kurzhanteln)

Zubehör helfen Ihnen, Ihr Kopf könnte:

  • Schrägbank Drücken
  • Decline Bench Press
  • Weighted Dips

Ohne Verwendung von gewichten oder eine Turnhalle so können Sie ein Körpergewicht routine. Es dauert länger, um zu wachsen Muskeln als eine traditionelle Hantel-Programm, sondern wird immer noch funktionieren.

Drücken Sie-Bis Progression (sollte gekoppelt werden mit einem Ruder-Progression)

Eintauchen Progression (sollte gekoppelt werden mit einem Pullup Progression)

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