Im 5'9 135 and i want to get ripped?

2500 cal mandatory get those cal from poultry, complicated carbs like brown rice,wholemeal bread NO JUNK nutrition of any sort or surgar, quite some water, heavy weights 3-4 situations each week (heaviest you could raise on an analogous time as protecting good form) cardio 30 min three times each week concentration of sprints no longer long distance you want a physique like a sprinter no longer an prolonged distance runner. ah this may be no longer uncomplicated to realize so which you will have not any own existence and you'd be residing interior the gymnasium (believe me i comprehend!!)

I used to be really thin and even though I worked out 4 days a week I didn't see any results at all.

My results skyrocketed once I really started focusing on "overload and progression". This basically means that you need to train at a very high level of intensity to trigger muscle growth, and you need to focus on progressing in weight and reps from week to week.

Keep a training journal and always focus on improving each week - this is probably the most powerful thing you can do to build muscle.

Brian

push ups are good, u can vary the distance between your hands to focus between inner and out chest

i don't suggest you to do situps since they ARE bad for your spine and back

instead u could try crunches and reverse crunches

pull ups are great stick with them

dips are good...

remember to use fairly light weights, that way you rip the muscle tissue, and eat protein right after you workout, dont forget to workout your biceps, thats the best muscle to show, trust me