Need help with working out

Kannonn · 2017-02-28T23:32:27+00:00

As a beginner, don't bother with machines.

Pick up heavy things. Squat, deadlift, bench press, overhead press, chin-ups, bent over rows...

Progress on the weight over time.

Eat more. And eat more protein.

It ain't rocket science. Honestly, it's more about how you train and the mentality you bring than what you do (within reason, make sure to get compound movements in and make some sort of progression in weight/reps over time).

failingtheturingtest · 2017-03-01T00:51:51+00:00

Head over to r fitness. They have programs for beginners listed in their sidebar, as well as an informative wiki.
Be prepared for regurgitated stuff from people who are repeating third-hand knowledge (this is the internet, afterall), but it is a good starting point to get an understanding of the concept of "Eat lots, Lift heavy things (in compound movements - you'll read up on them), Sleep well, Drink lots of water".

At some point you should outgrow that place, but it's great for beginners.

JustinDX · 2017-03-01T04:04:30+00:00

Broseph! We were all in your boat! I remember the day I first started gym, saw people deadlifting/bench/squat/overhead and I tried those out and failed with form and was reluctant to try again. YOUTUBE the SHIT out of those movements and perfect the form. Start light weight and build up

MrAnderzon · 2017-03-01T03:11:50+00:00

Look up YouTube'r: Chris Jones

TuckingCucks · Tue Feb 28 23:26:47 2017 UTC

do lots of deadlifts and eat lots of protein

redpillthrowaway112 · 2017-03-01T00:23:13+00:00

Push, Pull, Legs, 2x a week. That's 6 days a week total. Linear progression, so add weight progressively.

https://docs.google.com/spreadsheets/d/1MbOWpTBcNNQuqHd8q9jUUR2V-ZERWNDKYPd5kzVjCJQ/template/preview?usp=drive_web

mikesteane · 2017-03-01T00:37:27+00:00

There are 3 factors for building muscle: 1. Sufficient protein 2. The recovery time 3. The exercise

Protein. Most people get enough protein in their diet. If you are either a vegetarian or putting on muscle very fast, you may need to increase the protein intake. Protein shakes are an effective way to do this as the protein is largely broken down into its constituent amino acids, saving your body having to do this and allowing the timing to be effective. (The amino acids have to be available during the recovery period.)

The recovery time: get enough sleep, especially after you exercise.

The exercise. You do not have to lift as much as you are able. Lifting to your absolute limit risks injury and does very little more for you than lifting 70% of your max. You should not shake because of the force you are exerting.

linsanity2016 · 2017-03-01T02:13:17+00:00

Focus on building up strength base by 5x5 Low bar Squat, deadlift (conventional and sumo), bench press, pullups, overhead press
Make sure you have a general idea of your macros/micros & cook your own food
Get enough sleep and rest
Stretch everyday
Lastly, remember "Pain is temporary...It will eventually subside. Make sure you push yourself to your limit at the gym by focusing on your goals each workout. Don't use your phone such as texting at the gym. Listen to motivations speeches/music."
No pyramid or great physique is built overnight. It is build by hard dedication. Don't give up and keep it up!!

B4theDarkTimes · 2017-02-28T23:31:32+00:00

I'd recommend doing a bunch of research on fitness and bodybuilding subs and finding something that works for you.

TimmyTurnersNuts · 2017-02-28T23:36:25+00:00

To put on muscle you need to lift as heavy as you can and clean bulk. Protein and sleep are your best Friends.

lonewolf-chicago · 2017-03-01T02:25:07+00:00

I was five foot ten 143 pounds and I won the Indiana State kickboxing Championship when I was 19 years old.

If you can, buy the book the Encyclopedia of bodybuilding by Arnold Schwarzenegger it is one of the best selling Fitness books in history and will teach you every conceivable lift that you need to know for every body part.

Lift with a buddy or a group... if you can afford a personal trainer get a personal trainer for 3 months.

Follow the workouts in Arnolds book for starters. That is the best advice I can give you without having a conversation with you.

[deleted] · 2017-03-01T03:08:07+00:00

Look into German Volume Training. It's simple, efficient and will give you a good baseline. Do it for about 2 months and then change your routine to "starting strength". Look both of those up on Google. We're all going to make it bro.

trpgeorge · 2017-03-01T05:03:06+00:00

I'd say first off start by planning your meals. At 135 lbs thats extremely lean. Need to EAT, EAT, EAT. Feeding your body will give you energy to be able to cope in the gym. Get your chicken and proteins in, up your carb intake, healthy fats, fruits and veggies. No need to go on any sort of fancy diet. Just don't binge things like overly processed foods, sodas, fried or fast foods.

Next - At your beginner level Im not sure if you'd be able to lift the bar. Dont worry, I was there once upon a time. Get dumbbells and do all those workouts noted in other comments. Your 3 main moves are Bench press (Chest), Squats (legs) and deadlifting (back). Remember to maintain form when working out and not go crazy heavy to begin with to avoid injury. Stick to 6-8 reps, rather than the popular 10 reps per set.

DM me or comment if you're looking for anything more specific.

[deleted] · 2017-03-01T13:07:59+00:00

Man, your mate gave you the worst advice ever. I don't even know where to start.

ideal workout lasts 45-60 minutes
never workout without a plan, diet and exercise
stretch a lot
3 days per week is better for muscle building
do not use bike too much or you will burn your gains along with fat
Machines are overrated

Dank_Pilkington · 2017-03-01T19:21:14+00:00

Seems like you've already been given some good advise on nutrition and training, so I won't go into any more detail regarding that stuff. But what I would recommend you to also read on in order to maximize your results (something I wish I would've known when I started training) is something called RPE, Rate of Percieved Exertion. This basically a scale for how "hard" you push yourself during a training set. Now, knowing how hard you're supposed to push yourself when training is definitely going to result in more gains in the long run. Pushing yourself to failure every set or training too light will result in less gains.

Check out this link regarding the topic, but feel free to look at other articles, just google RPE and you will get a ton of results...

The author of this article, Eric Helms, is a fucking genius btw. Definitely check out his stuff when when you've become an intermediate in the gym.

Also, just like others have said, YouTube the shit out of this training stuff. I recommend you check out "Omar Isuf", hella funny guy and super knowledgeable.

Good luck on your training my fellow Redpiller, and remember, SWOLE IS THE GOAL, SIZE IS THE PRIZE

pehelwan · 2017-03-01T09:24:02+00:00

I'm the same height as you and I started out very skinny. As big and aesthetic as I can get now minus the abs. I'm guessing that you eat a lot but are not putting on weight probably because of your metabolism. In this case what you need now is to increase your muscle fibre while putting on some fat. This is necessary for people with high meta. This can be done by having high fats and carbs along with protein. And in excercise you need to avoid cardio or and excercises which involve low weights and high reps. Lift weights close to your max capacity such that you cannot perform more than 6-8 reps. Put emphasis on compound excercises which involve more than one muscle as this will boost your growth hormones and testosterone. These include squats , pull-ups , deadlifts. Don't be afraid to put on a little fat as you will be able to burn it of easily later but under no circumstance should you be calorie deficit on even a single day as both growth hormone and testosterone ( which will be at a peak now) burn a lot of fat. If you don't get enough calorie here you will go into a catabolic state where your body thinks that you cannot support more muscle. Buy a mass gainer if you need to. This should go on for 2-3 months at the end of which you will be swole but not very aesthetic, now you start the cardio and watch your diet.

Title	Need help with working out
Author	Sero-Flex
Upvotes	8
Comments	37
Date	February 28, 2017 11:19 PM UTC (9 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/5wr9mt/need_help_with_working_out/
Archive Link	https://theredarchive.com/r/TheRedPill/need-help-with-working-out.41312 https://theredarchive.com/post/41312

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