5'9'', it doesn't change anything anyway, I'm an ectomorph with narrow shoulders, small wrists and a dislocated shoulder, to boot. I couldn't get results even if I wanted to lift or pratice any sport.
I have to undergo surgery, and it will take months to recover. Furthermore, my surgeoun told me that he doesn't even know if it will heal completely and I may have to avoid specific physical activities. I'll undergo surgery next year, and will recover in another year, so for 2 years I won't be able to do anything anyway, by which time I'll be 26. Game over.
Kj what is your current workout plan specifically?
It's not always this specific, but more or less this is what I'm doing at the moment:
Upper body w/ focus on Chest/tris
Upper body w/ focus on back, chest/tris
Pretty much this with a day or 2 off each week. Lifting for hypertrophy. I was also doing HIIT a few times a week but I've recently pulled back on the cardio since I decided I want to put on a bit more size and I only have so much time and I need the recovery as well. Previously I'd pretty much just been maintaining around the same size for the last several years
Everyone's body is different, and I tailor my workouts to fit my own body and focus on my hard gaining areas and what I feel looks most aesthetic
EDIT: also sometimes rather than doing calves and abs in the same workout, I'll split them up and do 2 a day at the gym if I have time so each of these muscle groups gets as much energy output as possible
For pushups, maybe you can go to as high of reps as 12-15 but if you're doing 3 sets of 25 you're almost turning your push ups into a form of interval training for fat loss. An example is, you don't find swole old ladies walking around lifting their purses all day long. If the resistance is so low that you're able to bust out multiple sets of 25 with it, you need to find a way to add weight. I recommend considering the backpack modification I mentioned earlier.
With this modification, you may want to invest in some push up handles, or something like the Perfect Pushup(but the handles are cheaper). This will put your wrists in a safer and stronger position which will become increasingly more important as you gain in strength.
As someone new to working out you're going to get results from just about anything as long as it is an effective movement with at least moderately difficult weight for you. If you feel you're past bodyweight exercises or just don't want to do them then you can try your plan. Just remember that for every 'push' movement, you want equal, or even more volume in a 'pull' movement. That's to avoid rolled shoulders and injury, which is why the workout I gave you had an equal amount of push ups, as did it pull ups. The pull ups are actually a harder movement to perform so you were getting more intensity in retracting the shoulders(important for posture especially since many of us spend time hunched at our desks). So just follow that important rule and you'll save yourself pain and injury down the road.
I personally follow a full body 3-4 day a week program that focuses on the compound lifts and I'm currently much bigger than the guys in your photos. But this took years. You won't 'accidentally' get too big. So don't even worry about that. Pair the bench press with a big compound pull exercise such as the barbell row.
I've read you should give your muscles a week rest after a workout? But does this only apply if you're doing a split day workout for each muscle group (mon - chest, tues - legs, etc etc)?
Nah depends on how much you break the muscle down but in general after 48 hours you should be good to work that same muscle again if you want
If all you're doing is bodyweight your recovery shouldn't be too long
I consider myself to be "naturally skinny," and I've never used PED's
View attachment 45224
(Tattoos covered to protect my identity)
As you can see I'm not ginormous but I have a decent amount of muscle mass
People need to stop with the "you need roids to attain a muscular physique" mantra