Joined the gym, no idea what i'm doing. Programs?

refusewool · 2017-09-20T13:56:34+00:00

Stronglifts 5x5

gman5747 · 2017-09-20T14:20:32+00:00

Stonglifts. Try to learn a bit about exercise science too. Eat and sleep good too

AlphaGrad · 2017-09-20T13:04:12+00:00

Also, have a look at Athlean-x. The creator is authentic and gives solid advice.

highdingo · 2017-09-20T13:14:29+00:00

If you've never been in a gym before, don't worry about getting jacked for the first few months. Spend the first month or so learning how to properly use the equipment and deciding what works for you.

Look things up on YouTube. There's countless videos that will teach you to do pretty much any exercise.

Make yourself go. There will be days you're like "fuck it, I'll go tomorrow", you need to make yourself go. After 6-10 weeks you'll be in the habit and things will get easier.

185poundsofhatredWIP · 2017-09-20T15:03:56+00:00

Depends on your goals. Do Starting Strength or Stronglifts to learn how to lift, decide from there. BBing, powerlifting, get yoked ala AlphaDestiny, all reasonable.

TheSecondLesson · 2017-09-20T15:21:54+00:00

SL 5x5

Aaren_Augustine · 2017-09-20T13:06:45+00:00

Alan Thrall on youtube. He's got good explanations for newbie lifters. Pick a routine. Start with Stronglifts 5x5 if you've got nothing in mind. Search Thrall's videos on how to do those lifts properly and common mistakes.

coloredzebra · 2017-09-20T15:57:49+00:00

If you want to look good, while making gains:

Bodybuilding program: ICF 5x5

If you just want to be strong af:

Strong lifts 5x5/ starting strength 3x5

The key is consistency, and diet. You won't see results day to day, (maybe progressive overloading) but you will improvements week to week, and month by month.

Stick to any program for 6 months, and you will grow.

Start with just the Bar, and slowly work your way up. This builds muscle and neural adaptivity, allowing you to push heavy weight, and get stronger, and most importantly avoid injury.

Keep your ego, and form in check. Everyone wants to lift heavy ass weights without proper form...

C-grij · 2017-09-20T13:51:41+00:00

If you're just beginning take a look at r/fitness

Ratroo · 2017-09-20T14:01:22+00:00

Go to bodybuilding.com and pick a beginner routine and then stick to it.

A-Lamp · 2017-09-20T16:00:12+00:00

If you have an iphone get the app "Jefit" Its a great app to learn exercises and how to plan workouts

amekooky · 2017-09-20T16:49:03+00:00

I would just focus on getting the basics down, half the battle is just consistently showing up the first few weeks.

SuperCrazy07 · 2017-09-20T16:55:47+00:00

I got a personal trainer.

Actually, I rotate through 5 or so of them for variety and different opinions. Now, I'm at the point where I probably only use one once a week and the other times I feel comfortable enough to make up my own workouts.

The problem with learning off the internet or YouTube is that you can totally be doing the exercise wrong and either hurt yourself or not get all the benefits.

GayLubeOil · 2017-09-20T19:01:08+00:00

Find knowledge people on YouTube and binge information

DadOnDabs · 2017-09-20T19:15:39+00:00

Do strong lifts 5x5 and mix in some arms and other lagging parts. Big thing is lifting heavy (but still controlled). Focus on form over everything. If your form is lagging drop weight. Your doing yourself a favor for both gains and injury prevention. Try a shit ton of different exercises and do what fits you best. After about 3 months start swapping your exercises daily for muscle confusion.

phoenixperson1 · 2017-09-20T20:45:22+00:00

Hang around /r/bodybuilding

Learn about set and rep ranges, a basic guideline is as follows:

For strength:

3 sets of 3-5 reps

For hypertrophy:

3 sets of 8-12 reps, focus on time under tension i.e down slow, up slow.

For endurance:

2 sets of 15-20 reps

Lets say for a 3 day split, you'll go MWF and rest STTS

Monday focus on bench press first. It is international chest day after all.

BB Bench 3x5 reps

DB incline: 3x 8-10 reps

Bodyweight dips: 3 sets til failure

Optional pec flyes machine or DB flyes: 3x8-10

Tricep press downs 3x10

Wednesday focus on back, deadlift first or last depending on your preference:

Deadlift: 3x5

BB row: 3x5

Close grip Supenated grip lat pull down: 3x10, slow reps

Cable row: 3x10

Face pulls: 3x10

Cable or DB Shrugs: 3x10

Hyperextensions: 3x10

DB hammer curls: 3x10-12

Machine preacher curls: 3x10

Friday: Focus on legs and shoulders.

Squats: 5x5

Overhead press: 3x5

RDLS: 3x6-8 lightweight at first, slow

DB ohp: 3x10, slow light weight

DB lateral raises 3x15 light weight

Reverse flyes: 3x10

Optional arms, you'll have two days of rest so you can hit bis and tris again.

Throw in core work as you like, you can do it at home or post workout. Planks, leg raises, crunches, cable crunches, etc.

TheRecycledMale · 2017-09-20T23:20:20+00:00

Nick Nilsson ... here's his google search results page ... lots free info, but he also sells books & programs. He does a great job of explaining various moves, lifts, etc.

https://www.google.com/search?q=nick+nilsson&oq=nick+nilsson&aqs=chrome..69i57j69i60.4572j0j7&sourceid=chrome&ie=UTF-8

Droogas · 2017-09-20T19:25:16+00:00

When I first joined a gym I would spend 30 minutes to an hour every day watching youtube videos on different work out types and exercises and tips and all sorts of stuff. After 6 months I was very confident with what I was doing.

1NV0K3R · 2017-09-20T12:58:38+00:00

I would read the fucking side bar

Rollo_Mayhem3 · 2017-09-20T15:09:25+00:00

Most gyms give you one free personal training session. Use it. Let a trainer walk you threw a basic work out and coach you on form.

Bench Squat Deadlift Overhead press Pull up Dips Raises

These are some of the important ones to learn. There are a ton of resources on the Internet on these movements.

MOST IMPORTANT listen to your body. Don't do things thy cause pain or hurt. Back off and go to something else.

GL.

Title	Joined the gym, no idea what i'm doing. Programs?
Author	datguywithtaste
Upvotes	7
Comments	28
Date	September 20, 2017 12:54 PM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/71auxp/joined_the_gym_no_idea_what_im_doing_programs/
Archive Link	https://theredarchive.com/r/askTRP/joined-the-gym-no-idea-what-im-doing-programs.114704 https://theredarchive.com/post/114704

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