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In the Name of God بسم الله

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  • Veteran Member
On 2/24/2019 at 6:59 AM, ali_fatheroforphans said:

I'm 178 cm and weigh 67 kg.

I can squat 20 kg max, I've never tried anything above that.

You’re underweight. Eat more and focus on strength (5-8 reps).

I honestly don’t advise doing Squats and Deadlifts without a coach. You need someone to form check you.

20KG is not good at all for someone who’s been going for 3 years. You should be hitting 100+ if you had spent that much time. What’s your workout plan?

Arm wrestling is mostly grip work and technical aspects, how much grip work are you doing? 

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  • Basic Members
On 2/24/2019 at 11:56 AM, Propaganda_of_the_Deed said:

Swimming is the best.

Swimming is the best for burning calories. But not for strength. 

If u want so gain muscle mass you need to take in more calories than you burn. (if you aren't obese) 

You also should hit the gym regularly. I would recommend a 3 split HIT workout. 

You also should eat food with a lot of protein. (for example chicken breast or eggs) you could also use whey protein aslong you don't have a lactose intolerance. But I would be careful with such supplements. 

Another very important thing is to improve your technique or check if it's correct. There are tutorials on YouTube for that. 

And of all of that doesn't help, you may should consult your doctor and get your hormones checked. (especially your testosterone level) 

But I hope that this won't be necessary for you. 

Wish you the best of luck and may alla (سُبْحَانَهُ وَ تَعَالَى) help you. 

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On 2/24/2019 at 12:39 PM, King said:

Pakistanis are way more athletic than Persians. Squash, Hockey and Cricket champions.

That just proves they were whupped by the British on the battlefield.


Edited by Haji 2003
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  • Advanced Member

30kg dumbbell is a hell lot of weight mate.

I am going to gym for about 3-4 years now and never go over 20kg. My trainer is my childhood friend and has an amazing body he doesn't lift over 30kg either.

Most of us who go to gym do that to be fit you aren't a professional and shouldn't be expecting to lift hell lot of weight.

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