Going to gym

emilcioran123 · 2019-02-06T19:26:22+00:00

Start with bench press, squats, deadlifts, overhead press

_Last_Man_Standing_ · 2019-02-06T22:17:40+00:00

the best fitness channel in the whole interwebs: ATHLEAN-X™

Sexy_Serratus · 2019-02-06T19:24:56+00:00

5x5 and hip thrusts into your girls.

That’s all you need cuz

BluePillEltonJohn · 2019-02-06T19:26:30+00:00

5x5 stronglifts. Also figure out a diet that is doable for you and you can maintain for the rest of your life.

whatdidshewrite · 2019-02-06T19:44:30+00:00

go to the fitness subreddit

SeamusAwl · 2019-02-06T19:59:47+00:00

Initially I recommend 5x5 Stronglifts as you will see gains on the bar quickly. That way you are not discouraged by the slow grinding progress of lifting. After 6 months, hit up the fitness subreddit to find a more advanced lifting routine after you have built up your strength.

SirKolbath · 2019-02-06T20:03:27+00:00

Investigate the JEFIT app and Stronglifts 5x5. I purchased JEFIT in 2011 and have used it on six different phones across android and iPhone with the same account. Their customer service has reset my password about eleven times. They are really great about taking care of their customers.

Stronglifts also has an app. I’d recommend that you get with the personal trainer for 1-3 sessions to check your form, but follow the Stronglifts system and progressions. The trainer will make sure you’re lifting safely, and SL5x5 will make sure you’re improving.

Welcome to the iron of the mind.

INNASKILLZ2K18 · 2019-02-06T21:26:21+00:00

Yeah, I recently went strong lifts 5x5 thanks to this sub. Unbelievably simple, and quick strength increase.

Difficult_Sentence · 2019-02-06T22:29:04+00:00

Just go to YouTube and watch Jeremy Ethier if you want no bs science approach to what to do

Chad_pronouns · 2019-02-06T22:33:24+00:00

First Step: Watch Pumping Iron featuring Arnold.

Throwaway-242424 · 2019-02-06T23:18:48+00:00

I know that i have to do the "basic" circuit and get used to it for the first month

No you don't the "basic circuit" they give you is just garbage designed to keep you busy and put their machines to work without idiots hurting themselves.

Get on a basic beginner's routine with heavy compounds.

GrandmasterHurricane · 2019-02-07T03:20:29+00:00

Here's what's important to whatever physique/strength goal you have:

Gym
Food
Sleep

The gym isbthe easiest part. Find an appropriate workoutbprogram online for free, get on it, stay consistent and be PATIENT. Results won't come overnight. It's practice times patience times persistence that equals results.

Food is fairly easy as well. You only haveb3 choices, cut, bulk, or maintain. It'll depend on how tall u are, your bodyweight, and your body composition. The easiest way to find out what and hiw to eat is to just use Google. Google "How to eat like a bodybuilder/powerlifter/strongman" or "Bodybuilder/Strongman/Powerlifter diet".

eboyster · 2019-02-07T09:08:15+00:00

I’m down to help you for free. Shoot me an email [email protected]

PracticalMaximum · 2019-02-08T16:35:23+00:00

Well ive been watching some videos from Jeremy Ethier and i really like his stuff. Im not sure if i should get his beginner program https://my.builtwithscience.com/p/beginner-shred-program .

boy_named_su · 2019-02-06T20:03:58+00:00

decide if you want to get strong or swole

if strong, then follow StrongLifts 5x5. if swole then do 3x8-12 reps (PPL or similar)

Do you core lifts:

squats
deadlifts
bench press
overhead press
row

Add some other ones for swole:

shrugs
curls
tricep pulldown

3x a week is fine, with at least a day off inbetween. Easy on the booze. Sleep a lot

You need to eat enough calories and protein if you're going to get anywhere

Calculate your TDEE, add the calories burned from exercise and around 200 calories/day so you can grow new muscle. Eat 1g protein per pound of bodyweight https://examine.com/nutrition/how-much-protein-do-you-need/ . Log your calories and protein for a while to make sure you're getting enough. Try to eat cruciferous veg and leafy greens to lower estrogen and aromatase

Add some supplements if you need to (creatine, magnesium, zinc, omega3)

After at least say 12 weeks or when you plateau, then do a cut. Lift for maintenance only. Don't increase the weights. Drop your calories to around 1200/day with at least 0.6g protein per pound of bodyweight. Do more cardio. Burn off the fat for a couple weeks. Then go back to lifting heavy

Title	Going to gym
Author	PracticalMaximum
Upvotes	2
Comments	19
Date	February 6, 2019 7:22 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/anudoy/going_to_gym/
Archive Link	https://theredarchive.com/r/askTRP/going-to-gym.217557 https://theredarchive.com/post/217557

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