Tips for a Gym Beginner

[3rdRicht]

Alan Thrall Untamed Strength on YouTube.

[3rdRicht]

Only way is drop the calories.

[3rdRicht]

Snatch and the Clean and Jerk.

Good shout.

Plus the assistance exercises will be good.

[Lampshadeburg]

Fat is used as a secondary fuel source. Glycogen is the bodies primary fuel source. Once you begin to run low on glycogen, your body will use fat to keep going. Of course this is way simplified, but at the basic level that's how it works.

Anything that requires a burst of energy will burn through your glycogen reserves quickly. Ever sprint then feel like you have no energy? Well, yeah. Same with lifting weights, or doing any kind of high intensity interval training (HIIT; alternating high intensity with low or resting).

So the "secret" is to push yourself after you've exhausted your bodies primary energy source.

[Dane]

5×5 is the best starter program even if your total new just do it slow with right form.
When you can do bench dead squat about right heavy add more stuff like more pulls more presses.

Train full body 3-5 days a week is the way to go.

Later on you can add more bodybuilding style traning.

[Napoleon]

Nah, I don't completely agree. I'd say leave the bench bar with 135 on it. and the squat bar.

[Mack]

http://reddit.com/r/keto

[Griz]

Yes, I know, Arnold turned out to be a cunt.
Still though, this is still the standard.
9 bucks used.

[Massa_Colnel]

• use free weights instead of machines
• don't fool with GNC pills or shakes
• instead of a certain day (arm day, leg day, etc), design a total body workout that features cardio.
• don't throw weights down or grunt like an animal. just workout and go.

[fide_et_veritate]

I concur.

1) just show up. It also doesn't have to be going to a gym at first. You can do it at home combo body weight and some dumbbells. (Have lots of SMALL increment plates!)

just SHOW UP FOR FOR YOURSELF. If you can only do 15 minutes at first, fine, 15 minutes every day for 6 days is 1 1/2 hrs which is MORE than you did last week. OR the week before.

Show up,, and set yourself up to WIN. You do that by staying within the range of WHAT IS DOABLE FOR YOU NOW.

2) Warm Up, 5 minutes of GENTLE Stretches.

3) Use low weights. Use a weight that is hard only for the last one or two reps. So you struggle a LITTLE right at the end.

[nationalist-yuppie]

Power lifter here.

When it comes to etiquette: re-rack your weights, don't scream (unless you're in a powerlifting room), ask how many sets someone has left if you really need it (if it can wait, let it) and don't be afraid to ask people for spots.

Use a damn belt for deadlifts and squats.

Preworkout? None. If you mean supplements, C4 is good. Cheap caffeine does the same job.

bodybuilding.com is a great resource for diets/workout programs.

Don't start off on a bro split (ex: Monday-Chest Tuesday-Arms ect.). Start off centered around more compound lifts and only lift three times a week.

[Hussar]

Workout before eating if you can.
Combine body weight exercises & walking/jogging- especially steep hills & long staircases, but don't destroy your knees.

[Lampshadeburg]

Sometimes machines are necessary, like if someone can't do enough pull ups to be effective. You can't mimic that movement with freeweights. And sometimes machines are more effective for certain isolation exercises, but yeah, generally speaking and for most compound lifts stick to free weights.

After a workout our bodies need carbs and protein for recovery. The easiest way to get extra protein is through a protein suplement. You can add fruit and make it into a smoothie so you have carbs as well.

Sometimes you have to drop weights. They're heavy. Sometimes you make noise. It's hard.

[Phuckjews]

Random advice.
Your DIET, and your FORM is key to results. REST.
A balanced workout is a must also, do not get caught up in powders and preformance enhancers.
Lately I have been doing a light/moderate dumbbell for 30min. (I think it is crucial to wait no longer than 20 seconds in-between sets)Then swim for 30mins alternating strokes.
shower and repeat.

[Lampshadeburg]

I think it is crucial to wait no longer than 20 seconds in-between sets

Goodbye, gains!

Seriously, I need two or three minutes between sets, especially on bigger lifts (squat and bench especially). Otherwise it ain't happening.

[Phuckjews]

Whatever works for you do it

[Lampshadeburg]

The hardest part for me in the begging was eating. Seriously. I was 6' 1" and 155 lbs when I started lifting. Compared to my highschool size of 140lbs I was looking good! Haha. I'm 175lbs now.

Anyway, I had to start eating breakfast, which was basically force feeding myself at a time of day when I absolutely was not hungry. It took months to get used to it, but once I did it was easy to add on snacks between meals.

[Mosley]

I've been doing a repeating schedule of 2 days hard exercise and 1 day rest/light cardio, is that good?

[Lampshadeburg]

Most people who are lifting heavy space out their workouts by having 24 hours of rest or lighter days between. It's especially important if you're doing a full body routine.

[Lampshadeburg]

Bro tip: Mondays through Wednesday are the busiest days. Thursday is hit or miss. Friday, Saturday, and Sunday the place is abandon (or closed). Sunday morning and Friday evening are my absolute favorite times to go. It's a different atmosphere as well; it's all old people on Sunday morning.