Beginners workout routine.

bertmaklinFBI · 2013-07-17T18:41:14+00:00

Your best bet is doing Strong Lifts 5x5.

Simple and works the whole body. Will give you a strong base if you continue to keep lifting. Good progression model to keep you going to the gym. Take a notebook with you and record the weight you use. Will be fun to look at 6 months down the road.

rickaboy · 2013-07-17T21:25:07+00:00

Starting Strength by Mark Rippetoe.

jngshin · 2013-07-17T18:49:55+00:00

Go to 4chan.org/fit/

and read the sticky. (first post at top of the page with the raptor running around it)

Nutz76 · 2013-07-17T18:34:34+00:00

My recommendation is to pick up the book New Rules of Lifting by Lou Schuler and Alwyn Cosgrove. It has a variety of great example workouts and sticks to the core lifts, which as a newbie is very important you learn how to do sooner rather than later.

It's also important to realize nutrition is as big a part of fitness as are the workouts you're doing. Sticking to the perimeter of the grocery store is a good rule of thumb as that's where the fresh foods are found. All the stuff in the middle is generally circumspect due to the processing and preservatives they're chock full of.

Here's some good subreddits to start learning more about the subject, just be mindful of the bro-science that can get you in trouble:

/r/Fitness

/r/paleo

hringmisual · 2013-07-17T20:10:35+00:00

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2013-07-17T20:30:27+00:00

Remember that there is more than one "right" way. It is especially true for beginners where almost anything you do will lead to improvement. What is crucial is discipline. Most people fail because they pick up a routine and then stop it a few weeks later. This is a life change, you don't stop. You can get very fit by doing simple exercises (push ups, sit ups, some running, etc) and improving your diet. The key is to make sure the change is permanent and you don't go back to your old lifestyle.

2013-07-17T20:43:29+00:00

I've been working out about a month, 5 days/week with an antiquated bench/barbell set that has sat unused in my garage for a bunch of years.

mon/wed/fri is running and pushups, tu/thur is a routine I found in a poster from mens health magazine, it is barbel squats and benches and a bunch of pretty basic stuff. So far I'm pretty happy with my "beginner results", getting a lot of compliments and "you've changed" sorta comments.

I think the hard part of starting is actually doing something, breaking that seal, getting over that hump if you will. So what I put together was specifically something I could do without a whole lot of time and resources, then I couldn't make excuses not to do it.

It seems the most important thing is that you are doing something, then you gradually tweak that something towards the results you want.

kingssman · 2013-07-17T20:04:06+00:00

while reading everything on here, do a daily military routine

do 50 pushups, and 50 situps. Rotate inbetween every 10. (10 pushups switch to 10 situps, switch back)

make this a daily.
if this isn't challenging, amp it up to 100.

This is just a micro excercise to get you off your ass on the days you're not hitting a gym.

nullusx · 2013-07-17T20:19:49+00:00

http://www.bodybuilding.com/fun/shortcut-to-size.html

Solid workout and nutrition plan based on science and field experience. There's no need to buy the supplements if you dont want to, as long as you eat those nutrients as food.

dandsed · 2013-07-17T21:08:06+00:00

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2013-07-17T22:56:37+00:00

I see a lot of suggestions involving weight training, which are awesome. I might steal some of these myself. Additionally, there is one program that I really enjoyed and has proven effective in helping me burn fat - 'Six Pack Shortcuts' by Mike Chang. I believe there is a torrent available somewhere out there, and if you can get your hands on it, it's awesome.

Sword11 · 2013-07-18T01:56:30+00:00

I see recommendations for 5x5, but I would say start with Starting Strength. It is a linear progression and takes full advantage of newbie gains.

After 6 months or so then switch to 5x5 or my favorite 5/3/1 boring but big template.

This path has gotten me to a 215 Standing Overhead Press, 300 Bench, and 480 Deadlift, 370 Squat. Make sure your diet is in check though

thereisnosuchthing · 2013-07-18T06:45:57+00:00

It's very simple, dude, and you will never regret starting to lift weights.

If you're almost 6' and 165, and young, you're going to see some pretty sweet results in 2 months if you go at it hard(every other day, or even 3x a week), by going at it hard I mean not being casual and going to the gym 'when you feel like it'.

Go in and do something that targets multiple major muscle groups, lat pulldowns, military press, bench freeweights or barbell, squats, raised bench press to work your pecs, shit like that. Just go into the gym, find your own work out that feels right to you, and figure out how to hit all of your more important muscle groups.

Not only will this add to your look, but it will make you feel better too, and add to your body's testosterone generation. The way that you will feel after going to the gym or after a good couple of sets can rival post-orgasm after sex, and even better it's something that builds YOU, not something that is dependent on anyone else - working out and lifting weights specifically can teach you things that you might lack otherwise, like learning how to live with and work with your body, pushing forward and through things, disciplining yourself in a good way for good and visible results, and hard work that shows you almost immediate gains(like I said, after a month or two months you WILL see 'immediate' results from the pump that comes after a work out), and just overall learning you can deal with things you didn't think you could before by pushing through lifting weights that you couldn't have done a week ago, or more reps than you could have done last week - seeing what used to be the heaviest weights you could lift go down to almost nothing and being easy. It's just a good all around feeling.

The most important tip I feel I can give you is: go for your chest/back, every day should be chest day(except for leg day) - the arms will come WITH the chest/v-taper body you should be shooting for, just because working your biceps/etc. is implied with a chest/back workout. Buy some Ensure, the post-workout kind - it's quick, easy, 15g protein(I think?) and only takes a few gulps to bring one down, drink them through the day and immediately after your workouts so you can get the protein your body needs to build up the muscles during downtime and avoid having to stuff your face or eat a bunch of horrible bowel-shattering protein powder and you need to take too much of it, Ensure is a prison trick to get the protein that I read about from the biggest black dude I've ever seen who got that way at Pelican Bay. That shit is horrible, so good luck supplementing, I again recommend Ensure.

You don't need a personal trainer or a specific workout routine(you will inevitably develop one of your own that you like which is to your taste anyways) to get built up, you don't need to have it all mapped out, just go into the gym and find yourself your own rhythm. The basics are 5 sets of 5 reps each or 3 sets of 10-12 reps each for each unit of your workout, with descending weight(start high) to maximize muscle fiber use. Anything that you do will be better than nothing, and 2-3 months from now you will be going "whoa, I can't believe how fast that was" while you look in the mirror, if you're doing it right

bodybuilding.com has good videos and links to all the names of workouts and targeted lifting you could want to do, or you can find them on youtube to show you exactly what you are supposed to do and how.

BleLLL · 2013-07-18T09:28:41+00:00

Sub to r/weightroom. Start with stronglifts or starting strength. Read the faq at mentioned sub or r/fitness

legendofpasta · 2013-07-18T14:57:42+00:00

Bro. Starting strength and Gomad will bulk you up FAST. Great frame btw. You'll fill out nicely.

RedSunBlue · 2013-07-18T01:24:42+00:00

Focus first on building muscle. Burning fat is easier when you have more muscle.
Pick a highly regarded beginner's program for building strength. Starting Strength and Strong Lifts are popular choices. Doing body builder routines without a solid base of strength is generally not recommended. Record your progress in a little notebook you can take with you to the gym. I also highly suggest you find someone to teach you the basic lifts. If you can't find someone who will teach you how to squat/deadlift/bench press/etc., record yourself and post the vid over in /r/fitness and ask for a form check.
Calculate how much food you will need to eat every day. Judging by your height and weight you're going to need more than 3000 kcal/day with ~800 kcal coming from ~200g of protein. Eat more if you miss your target weight/rep goals.
Lift, eat, and sleep like it's your job.
Persist.

Remember, form before weight, and consistency is the best supplement

2013-07-18T13:09:43+00:00

Dude free gym workout fpr free why wouldn't you?

thecajunone · 2013-07-18T01:07:53+00:00

No one has mentioned diet besides a link to /r/Paleo? It doesn't matter what kind of exercise you are doing, without proper diet you are spinning your wheels. I suggest you take a look at yourself and decide if you should bulk (gain muscle and fat) or cut (burn off fat to find what muscle is beneath before bulking). You can also recomp but that's bullshit. Google a calorie bulking/cutting calculator and find the number of calories you should be eating a day and stick to it!

Title	Beginners workout routine.
Author	Get_Shit_On
Upvotes	9
Comments	43
Date	July 17, 2013 6:01 PM UTC (13 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/1ii0zf/beginners_workout_routine/
Archive Link	https://theredarchive.com/r/TheRedPill/beginners-workout-routine.5595 https://theredarchive.com/post/5595

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