The Most Important Question About Lifting

pleasedontknowme30 · 2014-06-20T17:24:18+00:00

Since you have never lifted, you need to build a foundation first. At your height and weight, you are a bean pole. Go download the PDF "Starting Strength", you should be able to find it if you look hard enough (maybe use a torrent..or hell, I have it I can always throw it up somewhere). But it will start you off on a program of squats, deadlifts, and bench. It is considered a 5 x 5 program. 5 sets of 5 reps, usually at a specific weight that you will slowly increment as weeks go by.

Your first 1-2 weeks you will likely be sore, also known as DOMS. You will continue this as you get stronger. Figure out your macros (protein, carbs, fat). You will have to figure out how many calories you need to maintain your current weight (BMR) and then once you throw in activity (BMR + activity = TDEE) like Starting Strength, your body will require MORE calories because you are making it burn them. So hypothetically, lets say you need 2000 calories to maintain 157lbs. Once you start lifting, you may need 2500 calories to maintain 157lbs because you are burning 500 calories. That is a rough estimate. Now, you need to gain weight, IMHO...and pack on size. So in that example above, going with 2750 or even 3000 calories would be ideal. You have to determine if you want to slowly put on size or go faster. Faster = more fat gain. You are a newb, so you likely will gain muscle pretty quickly..but as you become more intermediate, that muscle gain will slow down and you will have to work a little harder to achieve it. Your age matters too. If you are in your teens or low 20's, you will excel probably quicker then someone like myself who is in his 30's and has been lifting for 3-4 years. Regarding diet, I don't follow the whole "clean vs dirty" bullshit. Calories are calories. Yes processed food is lower quality, but your body has no clue the difference between 20g protein from a chicken breast and 20g protein from a burger king whopper (you unfortunately get other shit that comes with that though). My point is, it is ok to eat some shit foods as long as it fits into your macronutrient numbers. Don't worry about calories, worry about the split of protein, carbs, fats. 1g protein = 4 calories. 1g of carbs = 4 calories. 1g of fat = 9 calories. So 2500 calories could be broken down at 160g protein = 640 calories. 70g fat = 630 calories. 307g carbs = 1230 calories. Those numbers can change but just an example.

Don't fall for that trap of "need to get big quick, steroids". Focus on your form, building a good foundation, build some natural raw strength and muscle..then worry about "chemical enhancement" when you have pushed your natural potential limits, which btw, will take years, not months .

I assume you are low bodyfat at 6' 2 and 157lbs. You likely will be able to remain fairly low bodyfat and gain weight if you do things right.

You will need to focus on those 3 compound movements first and foremost, and then you can do isolations if you want (machines, dumbbells, etc...). And use freeweight barbell. Stay away from smith machines. Feel free to ask further questions.

DAD_FISTER · 2014-06-20T17:26:43+00:00

starting strength.

T-rexTea · 2014-06-20T18:44:44+00:00

/r/fitness /r/bodyweightfitness /r/gainit

alreadyredschool · 2014-06-20T18:55:53+00:00

http://redditlog.com/snapshots/736997

The_Moorr · 2014-06-20T20:44:46+00:00

Be honest with yourself, is your goal strength or looks?

That will dictate your diet and training

caxica · 2014-06-20T17:24:47+00:00

Most decent gyms have trainers that will give you free intro training sessions upon signing up. Alternately, make friends with an experienced lifter and have him show you the ropes.

Bodyweight stuff ain't bad either. It's not hard to get pretty jacked without ever touching iron. Keep in mind a lot of bodybuilders have a very distorted view of what is jacked and what's not. Don't lift for the judgement of roided out meatheads

frequentlywrong · 2014-06-20T17:48:25+00:00

how does one even start off with this whole "lifting" aspect?

Whenever you find yourself asking this question, the answer is read a book on the subject. You are online after all. It takes a minute to find something that is well regarded.

drallcom3 · 2014-06-20T21:39:09+00:00

Some good tips in here. I want to add that you should start easy. Few simple exercises, do them with light weights until you can safely execute them. Always watch your form. A bad form will fuck up your joints in the long run.

assinmygenes · 2014-06-21T08:06:41+00:00

There's great advice on here, though I watch a lot of YouTube channels and find them helpful too. Just realize that these guys are usually lifting advanced weight.
Channels like: Elliott hulse, Omar isuf, Johnny candito, physiques of greatness, or even the Hodge twins.

Title	The Most Important Question About Lifting
Author	Asoka11111
Upvotes	9
Comments	18
Date	June 20, 2014 3:49 PM UTC (12 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/28ndn2/the_most_important_question_about_lifting/
Archive Link	https://theredarchive.com/r/askTRP/the-most-important-question-about-lifting.140380 https://theredarchive.com/post/140380

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