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  1. #1
    Registered User Holymen1233's Avatar
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    Build muscles or lose fat?

    After browsing through this webside for nearly two years I decided to ask for help. I started lifting around two years ago and I am not quite sure if I am really making progress and which step to take next. I started with a full body workout for half a year then half a year of a 2 day split and the last year a 3 day split routine. My biggest problem are my hips, I have a small waist and rather large hips, I tried to especially target my lats to hide them. Should I continue to focuse on my lats and back muscles or should I start doing more cardio and focuse more on losing fat? My primary goals are gaining muscles and balancing the ratio between my hips and waist.(Weight: 78kg, Height: 1,80m)
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  2. #2
    Registered User Vandeman17's Avatar
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    what program are you following? You need to focus on building overall mass and I think you will look/feel better
    “Other gyms use machines… CrossFit builds them”
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    OCB Pro smokinal's Avatar
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    Originally Posted by Vandeman17 View Post
    You need to focus on building overall mass and I think you will look/feel better
    Absolutely^^^
    Whatever you're doing, it isn't working. Sorry to be blunt but dancing around the issue isn't going to help you.

    What's your current routine like? What's this 3 day split look like?

    What was your starting weight 2 yrs ago, and what's your weight today?
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  4. #4
    Registered User Holymen1233's Avatar
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    Originally Posted by smokinal View Post
    Absolutely^^^
    Whatever you're doing, it isn't working. Sorry to be blunt but dancing around the issue isn't going to help you.

    What's your current routine like? What's this 3 day split look like?

    What was your starting weight 2 yrs ago, and what's your weight today?
    Two years ago I was at 70kg and the last year it didn't change(78g).

    I do a Push/Pull and Leg Routine.
    Push:
    Benchpress 4 Reps with 8-10
    Incline Dumbell Benchpress 4 Reps with 8-10
    Reverse Flys 3 Reps with 8-10

    Upright Barbell Rows 3 Reps 10-12
    Standing Barbell shoulder press 4 Reps 8-10
    Power Partials 3 Reps 10-12

    Ez-Bar Curls 4 Reps 8-10
    Hammer Curls 3 Reps 8-10

    Pull:
    Deadlifts 4 Reps 8-10
    ChinUps 4 Reps 6-10
    T-Bar Rows 5 Reps 8-10

    Reverse Fly Machine 4 Reps 8-10

    EZ-Bar Scullcrusher 4 Reps 8-10
    Close Grip Barbell Bench Press 4 Reps 8-10


    Leg/Abs:
    Squats 4 Reps 8-10
    Leg Press 4 Reps 8-10
    Leg Extension 4 Reps 8-10
    Leg Curls 3 Reps 8-10
    Calv Raises 4 Reps 8-10

    T-Rotation 4 Reps 15-20
    Corkscrew 4 Reps 10 each side


    I made a notebook tracking my progress, i could see continous growth (even though it took a long periode) so I didn't think I did anything wrong. I am on a low carb and high protein diet.
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  5. #5
    Registered User SharpMind1's Avatar
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    I guess that it could be done simultaneously (to gain muscles and to lose fat)
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