Any good lifting advice or tips for a starter?

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honey-bundy-88 · 2022-07-10T22:31:49+00:00

You’ve come a long way my friend :) From laughing at “gym bros” to making gains yourself. Here are some of my fav fitness subreddits to aid in your journey:

r/beginnerfitness r/gainit r/cico r/mealprepsunday r/bodyweightfitness

HeresN3gan · 2022-07-10T12:39:10+00:00

Doesn't sound like you're actually following a program. Get one ASAP. I'd recommend Phraks Greyskull for beginners. Download the Perseus app for android to track your workouts.

Copperstoner · 2022-07-10T12:07:59+00:00

What is your trainings plan and how often are you in the gym and for how long are you lifting weights?

Let’s pretend you have a proper full body plan and you are going at least twice a week for 1 hour to the gym:

You normally can add about 0,5-1kg every second time for at least the first three months and sometimes up to 6 months. And know this: Going twice a week is the minimum. You skip one of those two workouts and you won’t get any progress. One workout every other week still prevents muscle loss, though.

I personally would recommend heavy weights, 3-4 sets with 4-8 reps each and a pause of 2-3 minutes. I personally had the best results regarding muscle growth training this way, but you might have more fun with more reps and less weight. Ultimately it’s your decision and if you don’t have fun, you won’t be doing this for a long time.

itneverbeganwithyou · 2022-07-10T12:18:34+00:00

The efficienct, fastest way: 3x5 or 5x5, 3 days per week. Eat clean but a lot.

If you want to develop other attributes like cardio and explosiveness, look for a calisthenics program.

Avoid weider routines and use of machines, better to be a hard worker for now, forcing your core to get strong as well.

throwaway2392384 · 2022-07-10T13:57:57+00:00

Unfortunately, your progress at the gym will be to a large extent determined by physical and physiological attributes such as testosterone level. I have been working out for six years and I am not even close to muscular.

Not everyone can get big. Also, our idea of muscular is very much distorted by people who take PED. Nearly every big guy you'll meet will be on the juice.

JLCpbfspbfspbfs · 2022-07-11T13:01:47+00:00

You've said in another comment that you've only been at it for a month. It will likely take more time than that to see any significant results. You should be proud of yourself for sticking with it a month, a lot of folks don't last that long!

You might be getting small gains now but the small gains stack and stack and build up over time if you remain consistent.

Regardless of what specific workout path you follow (and there are lots of different pathways when it comes to getting in shape! ), Consistency will always be your ticket to success!

Philipparty · 2022-07-10T21:27:45+00:00

If you want to get stronger at a lift you need to do that lift often with heavy weights. (Obviously, if youre benching heavy, have a spot or those metal guards on the side). You also need good recovery and nutrition to increase. If youre doing full body, it should be maximum 3 times a week.

Here is a beginner prigram based on one Ive done recently: (sets x reps) 3x5 benchpress (2,5-3min breaks) 3x5 squats 3x5 one arm deadlifts (less risk, just hold a dumbell on the side)

3x8-12 pullup/pulldowns 3x8-12 dips 3x8-12 bendt over rows/yate rows 3x8-12 incline dumbell press 3x10-15 curls 3x10-15 side rises

And do some abs at the end. I usually go for crunches and reverse crunches

TheRealCanadianBros · 2022-07-13T11:00:47+00:00

Hey OP. First off, congrats on hitting the gym. As others said, lots of ppl will mock ppl who go to the gym but it takes a lot of mental energy to even step foot in one with all the insecurities society conditions us to have. Don't worry about lifting heavy right now or gains. You just started and IMO, getting big and lifting heavy should not be your focus. The focus should be on building your routine, your foundation and constructing your new lift style around your fitness goals. Make sure what you're doing is sustainable as well...think of SMART goals.

Secondly, looking into macros (carbs,fats,protein) is beneficial. There is a lot of talk about what the macro ratio needs to be, if you should have .7g of protein per pound or if you should have 1-1.3g of protein per pound. Making an appointment with a credible dietitian will help build a blueprint for you. Also don't forget cardio!

Third, have a realistic vision of what your goal is at the gym body wise. Is it to change your body, is it strength based? Is it health? All three?

Lastly you're not only benching 40lb. You're benching 40lb + the bar. Don't forget to count the bar with your lifts! If you're lifting an Olympic bar, that's 45lb ontop of your plates.

Changing your mind and body isn't a sprint, it's a marathon, slow and steady will win you this race.

If I may speak to personal experience, I've been working out on and off for years. College and Uni life got the best of me so I shot up to 250lb and that wasn't muscle it came with a lot of health issues that thankfully, I was able to nip in the bud. I've brought it back down to 214lb, and while I still got body fat that I'm slowly ridding myself of, I'm slowly developing that covered V shape look. I have a mental image of what I want to look like and a bench mark goal of 185-190lb. I've seriously dedicated my self to this life style change and thankfully I have had a lot of support from my family and friends.

Good luck OP. 💪

debatelord_1 · 2022-07-10T14:38:15+00:00

Eh, the empty barbell is 45 pounds, or are you not counting the bar?

What program are you following?

ChezW · 2022-07-10T18:58:34+00:00

r/gainit

Tostitos153 · 2022-07-10T19:19:26+00:00

How long have you been working out for?

Krouser1522 · 2022-07-11T01:50:24+00:00

Make sure you are actually following a workout program and do a full body workout through the course of the week..most people do 3-4 days a week..5 days if you are really serious about your gains..go check out Athlean X on YouTube he gives pretty good advice.

Title	Any good lifting advice or tips for a starter?
Author	Pomeranian111
Upvotes	12
Comments	31
Date	July 10, 2022 11:42 AM UTC (4 years ago)
Subreddit	Posted in /r/ExRedPill
Original Link	https://old.reddit.com/r/exredpill/comments/vvpouv/any_good_lifting_advice_or_tips_for_a_starter/
Archive Link	https://theredarchive.com/r/ExRedPill/any-good-lifting-advice-or-tips-for-a-starter.1122323 https://theredarchive.com/post/1122323

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