Tips for a Gym Beginner

EgonAlbrechtLemke 2017-07-05 02:09:42 UTC #1

Many people in the movement are new to the gym environment (myself included), and this is what this thread is for, some of you guys who know more about the subject could help begginers.

Topics I find import are the following:
- Behavioural rules in the Gym
- Pre Workout
- Equipment
- Sets
- Machines/weights
- Post Workout
- Random Advice
(Note if I missed any important topic, let me know)

Edit: Thanks guys for all the replys and feedback, really got me motivated. This is exactly what the alt right needs to have in order to achieve success, camaraderie.

Physical Training

Mack 2017-07-05 02:15:58 UTC #2

Best advice?...

Before the last 7 months my biggest enemy was boredom.

I defeated this by going to the gym for just long enough to make it fun for me as an out of shape gym noob. Go for 15 to 20 minutes... maybe even 30 but do it everyday. 15 minutes everyday is better than 2 hours a week, you'll also stick to it more and form a habit.

DO NOT BORE YOURSELF, keep it interesting and exciting. Do not stand around and socialize or gawk in the mirror. Hit all your machines/exercises and get out, you'll be there tomorrow.
DO IT SLOW... some will disagree but I like slow and FULL extensions and lifts.
Disregard the poundage you are lifting, what matters is progress. Somebody asks how much you are lifting, disregard and ignore it.
Lift what feels right and what gives your muscles just enough expenditure but do not overdo it.
(EDIT) 5. STRETCH! STRETCH! STRETCH!...

The greatest part about going everyday and quickly? If you feel you didn't do enough, there's always tomorrow and if you feel you overdid it, you are almost done anyway. Quick recovery.

Creatine helps. Get your protein up.

I stick to a ketogenic diet with daily vitamins, personally, and I find it optimal for me.

As soon as you can, interject martial arts into your routine.

EgonAlbrechtLemke 2017-07-05 02:21:20 UTC #3

Thanks for the advice! I ecercise regurarly, so I'm fit, but I lack strenght and muscle size, that's why I want to start lifiting. Cheers mate.

Mack 2017-07-05 02:23:15 UTC #4

What are your stats, if you don't mind my asking?

ihaveherpes 2017-07-05 02:23:16 UTC #5

Crossfit may seem faggy but if you are looking to get strength and muscle size without sacrificing cardio its the way to go.
xoxo

EgonAlbrechtLemke 2017-07-05 02:26:42 UTC #6

My height is 1,73m (short, I know, I blame my Portuguese side) and I weigh ~68-70 kg.

EgonAlbrechtLemke 2017-07-05 02:30:28 UTC #7

The place I go to doesn't have a crossfit program, only basic machines and weights. But I was thinking about starting to run after my weight lifting sessions, is that a good idea, or will it just kill muscle mass?

Someone 2017-07-05 02:34:34 UTC #8

All you really need to know:

Also I advice you to read up on iifym.

EgonAlbrechtLemke 2017-07-05 02:38:27 UTC #9

Thanks, I'll check it out. On the diet question, I don't have a fat problem, I have to gain muscle mass.

Mack 2017-07-05 02:43:05 UTC #10

Martial arts and core strength exercises... the forms in martial arts are some of the very best kinds of exercise and they develop the correct muscles months in.

It's not so much about RAW strength as directed strength. All the strength in the World does not mean much if you cannot use it to defend yourself, your wife, and your children.

BetterDeadThanRed 2017-07-05 02:43:30 UTC #11

Gyms are more fun with a buddy. So I would suggest starting with a friend or join a book club for fashy gym buddies. Also bring a towel. No towel at the gym makes you a nigger.

ihaveherpes 2017-07-05 02:46:34 UTC #12

try olympic lifts my friend. You will get a cardio workout with those

Someone 2017-07-05 02:47:24 UTC #13

Read up on iifym it should answer your diet questions.

Eat above maintenance to gain weight (obviously). Aim for about a 2 pound weight gain a month, more than that and you'll just get fat (Considering you are beginner this is a bit tricky considering there is thing called noob gains so you may get away with 3 pounds of lean mass gain a month but that is highly doubtful) hit your minimum of protein for optimal protein synthesis and hit your minimum amount of fats to keep your testosterone levels up to par. The calories you have left can be used however you like.

So for example:
- 3000 calories a day
- of which at a minimum 150 g protein a day
- and of which at a minimum 60 g fat a day

JuiceTown 2017-07-05 02:55:26 UTC #14

Join the #Liftwaffe -- the greatest righwing fitness group

WipeShapiroOffTheMap 2017-07-05 02:55:54 UTC #15

Get your own dumbells/weights and watch a lot of athlean-x videos on youtube.

BetterDeadThanRed 2017-07-05 03:05:16 UTC #16

Weights cost about a dollar a pound unless you get a deal. However there is always some lazy bitch on craigslist or other sites giving away free weights and sometime whole home gyms for free.

Mosley 2017-07-05 06:03:47 UTC #17

Overweight here, any tips to burn the fat?

EgonAlbrechtLemke 2017-07-05 16:13:30 UTC #18

I lost a lot of fat and got good muscle tone by doing HIIT exercises at home, 6 days a week. I don't know if you need it or not but I never got into a strict diet, just avoided fried foods, chocolate and whatnot.

Lampshadeburg 2017-07-05 18:09:50 UTC #19

Always unload the bar or machine when you're done. If I walk up to a hammer strength machine with plates still on it, I have to ask around to see if someone is still using it. Plus you have no idea how much the next person is lifting; they might not want two 45lb plates. My old gym was like that. Everyone left machines loaded up. Pain in the ass.

I don't take a preworkout supplement, however I do eat more on lifting days. If I don't there's a chance I could show up to the gym hungry. So around 3:30 I eat crackers and tuna in oil and get to the gym by 5:30. Besides that my diet is clean, but I eat a lot.

ns20004 2017-07-05 19:08:51 UTC #20

Hit the 5x5 easiest and best program.