[Mukade]

So, due to being skinny, my brother has decided to take me to the gym. And as the friendliest internet community around, what kind of bro tips have you all collected over the years? Are there any things that really helped you get started? Any advice is appreciated!

[Stallion]

ok heres a list:-
-eat well
-wait 30 minutes between food and work out
-never have indian before IT WILL END BADLY
-take drink bottle
-always do your best fight thru the pain (good pain)
-if it hurts in a bad way stop (bad pain)
Can't think of anything else as everything is automatic to me now :/

Quick Comments

	FLuX:	indian comment ewwwwwwww :P
	Antel0pe:	why? do you shit fire if you have indian?

[FaDePressureTest]

Make sure you work ALL muscle groups EVENLY. These include:

Chest
Back
Shoulders
Legs
Biceps
Triceps

Dont just work the muscles that make you look "big".

When you do the weights, make sure you do all movements in a controlled fashion, especially the downward phase of the lift. You actually get more benefits from the downward phase than the upward, which not many people know. (look up "Sliding Filament Theory" which how muscles work if you want to understand it). And it also prevents injury if you do it in a controlled manner.

I could do a whole wall of text but I kept it basic and short.

Quick Comments

	DUCKVILLELOL:	Do a wall please
	RVLiveR:	feeling the pressure to keep everyone interested yeah?

[FLuX]

When in the locker rooms, do not stare.

Quick Comments

Demosthenes:

fcking lol

[nGenLight]

- Make sure you spend more time looking at your reflection in the mirror then actually working out during your sessions.

- Tell the world about it via Social Media.

- After going for a mere one week, starting show your friends your gym membership and the "progress" in your arms.

Quick Comments

	eCKo`Tazerenix:	U MIRIN BRAH?
	Baldie:	Hahaha!
	ROOT`iaguz:	this sounds like me playing ladder
	ToRDolo:	And if anyone tries to tell you you're doing something wrong or give you advice at the gym ask 'Do you even lift bro?'
	Dox:	beat me to it hahaha
	NOM:	100% agree

[Stallion]

Originally Posted by iM Light

- Make sure you spend more time looking at your reflection in the mirror then actually working out during your sessions.

- Tell the world about it via Social Media.

- After going for a mere one week, starting show your friends your gym membership and the "progress" in your arms.

If you do this i don't care who you are or what you do but i will go all Liam neeson on your arse

[Mukade]

Thanks guys, awesome advice, haha

[CHoBo(kice)]

I did say to get technique and form correct first and yes starting lighter would be the way to go.

[eCKo`Tazerenix]

The gym is a place to get fit, not to be fit. Never feel intimidated.

Eating well is SUUUUUPER important. Gaining muscle is 80% diet, but that means nothing without the 20% exercise.

Make sure you are doing exercises with the correct form. Doing them the wrong way can cause serious injury or completely negate the results you are looking for.

If you want big arms work your triceps. There are three (tri) and only two biceps. Don't be a curls bro.

Quick Comments

mGGMueX:

"There are three (tri) and only two biceps" lololololol

[TheGentleman]

When I started doing gym I chose to get personal training to learn the equipment (so I didn't injure myself) and also ensure that I was exercising all my muscle groups so the results weren't...

+ [...this...] +

+ [...this...] +

+ [or this.] +

So if you don't know how to use equipment or how to get a good average work out which exercises all your muscle groups getting your gym junky friend or a PT to assist you is a great way to go imo.

And use a towel and wipe down your equipment once you're done... no one likes to exercise on sweaty gym equipment .

[ikki]

When I started gym was I a bean pole 60kg 190cm, I worked out everyday, different muscle groups of course and had 3 shakes a day of this stuff http://www.a1supplements.com.au/Prod...12lbs-180.aspx and hit 80kg.
Some tips, Remember to do cardio as well not just weights, getting big doesnt mean your fit.
Also what light said lol.

[eCKo`Tazerenix]

Also:

Squats and Oatz brah

Quick Comments

eCKo`Switch:

Can confirm squatz and oatz will turn you into zyzz

[DotAKinG]

make sure you work on your core and have good posture as this is required when you're sitting in front of the computer playing sc2. also upper limb and hand exercises are handy at the gym. this can be done using grip strength equipment. when i'm not playing sc2 i am a full-time physiotherapist by profession, so having this background knowledge is very handy.

[TABjornbrandr]

Be humble and prepared to learn - if you haven't been to a gym before or worked out seriously, there will be a lot that you have absolutely no clue about.

Do you best to briefly read up on muscle groups and how they're stimulated through exercise - you can manipulate exercises to focus on different groups that way (things like incline/decline/flat bench press).

In my personal approach, I very much focus on compound exercises. Compound being hitting multiple muscle groups vs Isolation workout hitting particular groups.
Deadlifts, Squats and Bench Press are the three major compound lifts that are extremely important when you want to get stronger. You can sit there doing preacher curls all day, but if you don't work the major muscle groups, especially legs and back, you won't see much beneficial development (and as an added bonus, people will take the piss out of you for being 'the arm curl guy').
However, don't forget to do more specific exercises as well - just because compounds are very important it doesn't mean you neglect isolation lifts (though preferably do them with free-weights instead of on a machine).

Finally, and most importantly, learn how to do each lift properly. If you aren't using solid form, deadlifts will absolutely rape your back and you won't be getting decent range of motion when you lift (essentially means you aren't actually doing much for your muscle development).

Have fun, don't be intimidated by people and just do what you can. During school I was about 62-63kg and now about a year later I'm 76-77kg. I'm not an expert so don't take anything I've written as gospel - it's general advice from my experiences.

EDIT: As people have said above, eat well; it's super ******* important. Don't just buy a tub of protein and have that as the sole component to your diet. It won't work. Supplements are only to supplement your diet if you want to increase your protein (and other compounds, depending on the product) and to be completely honest, it's probably a waste of money if you're just starting out.

[CHoBo(kice)]

To be honest just like starcraft it's all about mindset. You need to focus on your goal and believe in yourself to achieve.

Many have the mindset of "going on a diet" or "going to the gym". If it seems to be a chore then obviously your not gonna have a positive attitude about it for a long period of time. If you want it to sink in you need to change your mindset about it. This should be a "lifestyle change" where you decide to eat clean and exercise as your normal life routine. This is the only way to remain consistent compared to those who I see at the gym who has spurs of few months where they go and then they idle for most of the year. I think the same principle applies when taking supplements.. "fat burners", "test boosters". These are just like taking a shortcut, they may have small effect but again should focus on making it fit into your lifestyle, taking shortcuts just leaves you susceptible losing motivation. The only thing I take is ISO 100 protein sometimes and multi-vitamin. I strive to get protein from diet rather than using supplement in most cases.

As it has already been mentioned its primarily about diet, food intake! There are many apps for mobile phones / computer that can help you count your calories/intake based on goal and what breakdown of foods you should have. Personally I do half an hour gym sessions which are 4-6 reps, 3 sets of heavy weights. Generally you will find for building muscle heavy weight is better, but make sure you practice and get technique correct first. As soon as you get close to lifting 6 you go up in weight and aim for a least 4reps!

TL;DR
Make a lifestyle change, set goals, eat clean, lift heavy!

[TABjornbrandr]

Originally Posted by CHoBo(kice)

Personally I do half an hour gym sessions which are 4-6 reps, 3 sets of heavy weights. Generally you will find for building muscle heavy weight is better, but make sure you practice and get technique correct first. As soon as you get close to lifting 6 you go up in weight and aim for a least 4reps!

This is going to be an area of contention, but assuming that the OP hasn't lifted before, starting out with low rep high weight sets could be counter-productive. Personally, I'd recommend starting out doing the stock-standard 3 sets of 10 reps and not bothering about anything like pyramid sets or drop sets or even low rep sets.
Until form has been ingrained into the OP's mind, lifting big could result in injury and even tearing in certain muscle groups like hamstring and forearm.

In the end OP, it's up to you to decide how you wish to start, but until you have a solid base in how to lift properly, I'd very much recommend you start with lower weights and really focus on solid form. Lifting small weights to get started is nothing to be ashamed of - people who go to the gym would rather see someone under-lifting at first instead of piling on the weight and arching their back because they can't lift it.

[Meatex]

Originally Posted by TABjornbrandr

EDIT: As people have said above, eat well; it's super ******* important. Don't just buy a tub of protein and have that as the sole component to your diet. It won't work. Supplements are only to supplement your diet if you want to increase your protein (and other compounds, depending on the product) and to be completely honest, it's probably a waste of money if you're just starting out.

For this reason and the fact that many supplements cut corners to make it seem like they are working better (ie including huge amounts of estrogen) I would advise NOT to touch any of those things with a over 9000 foot pole
You can get protein from real and delicious foods easily enough

The hardest thing about the starting at the gym is the mental aspect, getting a good routine as well as being able to push yourself. The way I do it is just set a small goal like 200 meters on treadmill then when I get there I go that was easy I will go 200 more. Rather than saying i'm going to do 3k

[Zakattack]

target core muscle groups more than individual muscle training.

rowing machines are a good all body work out

[AssyrianKing]

Bring a towel to wipe down your sweat once your finished using the equipment

[syfCabracan]

I'm going to dump a wall of text for you, I'll probably edit in some more stuff later but this is what immediately comes to mind.

Nutrition

Eating right, as you pointed out in chatbox, is really important. However I don't think it is beneficial to get bogged down in counting calories, following precise meal plans and sorting through supplements when you are just starting out. The goal is to eat 3 or 4 good meals a day while thinking of making them big but healthy. As a skinny guy (refered to as an ectomorph on the blagosphere) you will want to make sure you are eating a lot of carbs (rice, pasta bread). Also try to get protein into your diet at atleast two seperate times, meat and eggs are probably the easiest source of protein. Getting enough fat into your diet shouldn't require doing anything different from what ordinary people do. If you are wanting to bulk fast then you will want to do more by the way of eatng, I haven't put on much weight at all like this but I have been happy with what I've got done.

I wouldn't worry about cutting anything out of your diet at this stage. Fastfood, fizzy drinks and all that won't help you at all, but they won't do significant harm either. It's important to eat well before your workout so you have the energy to complete it. Try to have eaten around an hour before hand so it has had time to digest and don't use crap food (fastfood etc.) to "fuel your session".

Alcohol deserves a special mention. I don't really know you or how old your are so I don't know how much you drink. But drinking is the devil when it comes to the gym. I would suggest not drinking after a workout and would remind you that hangovers will ruin any attempts you make at the gym as well. Not saying you can't or shouldn't drink, but make sure the two endeavours don't clash.

At the Gym

For your first time you will want to there with someone experienced (hopefully your brother fills this role). Also I would suggest always having the gym partner, there are loads of advantages for this if you are both committed to what you are doing. Three people in a group can work (not as good as just 2 people) but if there are four of you split into 2 groups and work separately.

I've found people who "just go along and do things" don't get a lot done. Have a plan and stick to it. I'll detail my suggested excercises later but I'll discuss some of the principles here. The goal is always to do move the biggest weight you can over the biggest distance. Whole body excercises are much better than individual muscle excercises(i.e. Chin ups > bicep curls). Machines should be avoided, less stablisation is required so they are easier to get correct form but lose that whole body effect.

When doing each excercise, most people suggest doing 8-12 reps and 3 sets to begin with. You should be failing on the last set, if you can only do 6 reps on your last set that is the weight you should be working on. Make sure you spot properly and use clips on bars everytime you use them, this way you don't need to worry about working to failure as much. When you start of proper form is the most important thing, you want to make sure you won't hurt yourself and you are doing the full range of motion. Controlling the weight at all times is key, on average you should take two seconds to lower the weight and then 1 second to do the working part. Also don't lock the joint you are moving at the end of the rep, it puts stress on parts of the body that should be stressed and let's your muscles rest when they shouldnt be.

Excercises

This is your choice and I'm sure your brother will already have an idea of what he wants you to do. I think one excercise per muscle group is fine for starting off. At this stage try to keep it simple and consistant. The excercises in particular I would suggest are.

Squats and Deadlifts, these are the kings of excercises. They work the biggest muscle groups, they help your posture, they do just about everything ever.

Benchpress and Row. Benchpress is a favourite for most people, it mainly works your chest muscles along with some impact on your triceps. It can be done with a bar or with dumbells, both are fine. The row type excercises do your central back area and are just as important.

Shoulder Press and Lat Pull down. Shoulder press can be done with dumbbells or with bars. I would suggest sitting while doing them to start with but I don't know if it's better to be seated or to be standing. The Lat Pull down is a great excercise, chin ups or assisted chinups do the same motion. If you have you hands closer together and under that puts more emphysis on the biceps or further apart and over for a Lat focus.

Other excercises you might want to add in would be for biceps and triceps, calves and dedicated core/ab work. Cardio is good but if you are going for muscle gains you don't want to go over the top. You don't want it to cut into your energy for lifting so I would suggest doing after or seperate from your weights. 3 to 4 20-30 minute sessions a week is probably optimal.

[VB_heathen]

Good work on getting into the gym. Most people don't want to take that step. I've trained MMA, Boxing, Muay Thai, Wrestling and BJJ and i suck at all of them but...i have been in gyms for a very long time. Weightlifting is one of my favourite things in the world. I think bodybuilding is silly. No offense to anyone here but the diets are retarded/greedy and the workouts just dont make sense to me (not functional for the real world). Here are some websites that i have used to my routines which is basically a 5x5 3 times a week. I've also dabbled with German Volume Training "GVT". That stuff is BRUTAL!

http://stronglifts.com/stronglifts-5...ining-program/

http://oldschooltrainer.com/

I chuck in morning cardio about 3 times through the week and once on the weekend if im feeling super keen and i dont hit the piss. If i get bored of running i'll do some boxing drills on my bag at home instead, sex is the best alternative to weekend running...just saying.

Squat/Deadlift/Bench Press/Overhead Press/Row/Chin-Ups/Dips/Crunches/Push ups/Bridging.

Don't let people confuse you with isolation machines, super sets, 3-4-5 day splits. Those lifts are ALL you need. Of course if you get bored spice it up.

If you start out focusing on perfecting compound lifts before wasting time on isolation You will be building your foundations to be rock solid. Strong core, back, legs and nerve signal pathways. I did that 5x5 program and had trouble deadlifting 100kgs properly. After about a year and lots of training I broke the 200kg mark and i only weighed 76kgs. Have a look see what you reckon. glhf mang

[SLCN.Kez]

Just make sure you hit your macros, bust your ass in the gym, and try not to get to fat when "bulking", and dont forget, after initial nooby gains it takes a loooong time to get anywhere in bodybuilding, gl!

[x5.NotoriouS]

lift heavy and take a multi

[terranmilf]

saw this great product on teevee that might be useful for you


http://www.southparkstudios.com/clip...fcake-beefcake

[NOM]

Substitute a chair for swiss ball after the gym.
Works out your abdominals while you play, and it fixes up your posture and it's fun to bounce on when you win games.
Don't get a shit cheepo one though, they don't last long and it's awkward to sit on them when they pop.
Spalding ones are really good,

Plus do stretches every 20 mins after the gym, less likely to build up lactic acid in your muscle

Quick Comments

Asrathiel:

Those balls are also really good when you're in labour, lol :P

[Mayo]

Please look up Mark Rippetoe's starting strength and go with that for the first few months.

Figure out a basic diet for you to fit your macro nutrient needs (Protein/carbs/fat) - There are plenty of guides around and sample diets to chose from for your weight/height/goals.
Invest in Multi Vitamin, Fish oil and if you get cramps (like me), some magnesium.

Protein powder like this helps too http://www.aminoz.com.au/optimum-nut...turers_id=9919

Abs/gains are made in the kitchen not in the gym, so follow your diet strictly!

If you need any advice or help you can talk to me directly on skype - chris.smith.tt or talk to Kez.

Quick Comments

SLCN.Kez:

HAHA SS

[DUCKVILLELOL]

To drop weight I've been on a low carb diet and it has been great - lost about 20-25kg over about 4 months, it's pretty cool. "In a nutshell" description of it here.

Quick Comments

	|Erasmus|:	damn google docs blocked at work... i'll look at that later though
	FLuX:	Google docs blocked at work? Where do you work, Nazi Germany? O.O

[BaKaiNu]

I find this thread really helpful for people who wants to get into the gym for various reasons. Should be a first read for beginners although more research should be done to supplement this infomation.

I'm putting a sticky on this thread so it doesn't get bumped down by others. Keep the helpful info coming. the community.

[eCKo`Tazerenix]

Also:

Make sure you ease into it. When I first started going to the gym, I smashed myself the first day and couldn't go the next two because it wrecked my body ahah.

Quick Comments

VB_heathen:

^ this.

[Mukade]

Had my first session the other day, went pretty well! Did squats, rows, bench press, and chins

[Mayo]

You doing full body workouts all the time?

You're hitting chest, legs, back with that.

Quick Comments

	SLCN.Kez:	Looks like he didnt take your advice and do SS, better bench him teehee
	Mukade:	Got it just now, will do it next time I'm there :)

[SLCN.Kez]

But seriously, if he is still in nooby stage full body workouts are fine

[Mukade]

Nah, it was all really light, one of the trainers just wanted to know where I was at I think

Quick Comments

SLCN.Kez:

forget trainers, they dont know shit.

[TABjornbrandr]

Originally Posted by PapaSmurf55

Nah, it was all really light, one of the trainers just wanted to know where I was at I think

There's not a problem with that at all - even for just starting out, the first few sessions can quite easily be full body just so you learn the major lifts for each muscle-group.

Good to hear you have some PTs with you, they'll be excellent in promoting solid form.

[Mukade]

Hahaha, okay :P

[Mayo]

Kez, do you hate everything

[SLCN.Kez]

ahaha nah not everything, just dumb trainers who teach their students to do squats on ****** bosu balls and good lord knows what else

*have never gotten a pt

Quick Comments

eCKo`Tazerenix:

I think you need better PTs

[Mayo]

Same stuff happens at gyms I've been to :P

[Chappo]

Just work your pecs and your arms, they are the the most practical muscle groups to work on and handily impress the wimmen at the same time.

Some exercises may look simple such as curls but they actually work some of the largest muscle groups so make sure to do plenty of them.

Don't worry about legs too much, just go for a jog a few times a week and that should be fine. A lot of people like to put too much emphasis on the legs, but best not to listen to them, they aren't very practical and girls just think you have fat legs. Not good.

If you have any more questions hit me up, I know a lot about this stuff.

Quick Comments

Myth.ForbZ:

As a gym junkie, I can confirm this.

[Mayo]

haha, quality troll Chappo.

Quick Comments

breadfan:

hahahaha

[eCKo`Tazerenix]

Originally Posted by Mayo

haha, quality troll Chappo.

That was a guy who had come back from Afghanistan and was being rehabilitated from leg injuries lol.

Not as funny when you know the context.

Quick Comments

	SLCN.Kez:	way to take a joke to seriously and bum everyone out
	nirvAnA:	omg my legs are like that too t_t

[syfCabracan]

Not sure if we have added this yet. Overtraining is a thing, you probably won't run into unless you are doing the same muscle groups on 2 consecutive days though.

[SLCN.Kez]

you have to be training a retardedly high amount to be "over training" tho, to an extent you can do a muscle group 2 days in a row, its just not advisable

Quick Comments

syfCabracan:

Super-super sets erry'day

[TABjornbrandr]

Originally Posted by Kez

you have to be training a retardedly high amount to be "over training" tho, to an extent you can do a muscle group 2 days in a row, its just not advisable

Things like that and also doing drop or forced negative sets for the same muscle group every day. Over-using extremely high intensity exercises can be detrimental but it really does have to be every day for a while.
That said, forced negatives and drop sets are amazing for pushing yourself to the limits. Just very sore the next day :P

[SLCN.Kez]

Yeh even then, you would have to be doing that like, twice a day or for 3-4 hours a day for at least a week or two without eating a whole lot to be really "over training". When you over train you literally feel like you are coming down with the flu and your whole body is to exhausted and lethargic to do anything, and typically you do get sick. And yes I've had this happen to me before lol

[RicocheT]

Be prepared for a world of pain when you wake up.
Started gym today, went to sleep in the afternoon and woke up to extreme pain in my arms.

[PiG]

Originally Posted by FaDeUndoNe

Be prepared for a world of pain when you wake up.
Started gym today, went to sleep in the afternoon and woke up to extreme pain in my arms.

Gotta start out slow! And stretch before and after workouts! Also always warm-up with a short jog on the treadmill! The pain should turn just to stiffness in a day or two and after 2 weeks your workouts shouldn't leave any bad pain!

[nirvAnA]

I believe a good gym routine and a good diet / meal plan go hand in hand.

Anyone have any tips? I wanna start eating healthily!

Quick Comments

	ikki:	PM me dude, I'm a bit of a health nut
	DUCKVILLELOL:	The answer you need can be dependent on your goals - given that there can be a dramatic difference in solutions
	NOM:	1/2 a bowl of vegges for 1 person. this helps me allot

[neKo]

Do you guys seriously just lift metal all day ? what is this the stone age.

Quick Comments

	eCKo`Tazerenix:	http://youtu.be/wlLpCh-lE54?t=1m34s
	ETL.Branno:	^

[FLuX]

You Tube

You Tube

Quick Comments

Mukade:

ohhh, a gym

[Mayo]

Eat lots of salad nirv

[nirvAnA]

my goals are simple!

1. to eat healthy + quick self prepared meals
2. have a good diet to reduce the chance of dying from any diseases

[ZachFreeman]

Starting to train bjj. feels good losing 10 litres of sweat in 2 hours.

[NOM]

oh and i forgot, listen to this while you work out..

You Tube

You Tube

Quick Comments

	Mukade:	Wayyyyy ahead of you
	VB_heathen:	amazing, i can see myself having a heart attack while at the top of the local hills i run up.

[JiNxXx]

bumping this cause why the hell not? do you guys even lift?! :P

what's everyone's goals for this year in the gym?

mine personally is to dead lift 250kg, squat 180kg and bench 140kg (chest is my hardest area to train, ******* hate it)...

[VB_heathen]

I approve of such bumping. My goals is too get back to these numbers in my lifts

Deadlift - 200kg's (max 210 nearly passed out)
Squat - 160kg's (max 180 - nearly ate shit)
Bench - 100kg's this is my max...i have upper body of malnourished lady-boy. Have so much trouble getting my weight up on this lift.

Right now i'm well under the mark due to MMA & Wrestling injuries ruining by body. Thats what i get for trying to be a tough guy

I would like to try and get close to the shape i was in when i was training like a demon (6 days a week) but i know my biggest enemy is the diet. Regardless if i can get back up to those benchmarks without re-injuring myself i'll be stoked.

[eCKo`Tazerenix]

Dolo just showed me this channel: http://www.youtube.com/user/BroScienceLife
******* hilarious.

Also: Watch out boys, I can deadlift 30kg!!!

[VB_heathen]

Originally Posted by Tazerenix

Dolo just showed me this channel: http://www.youtube.com/user/BroScienceLife
******* hilarious.

Also: Watch out boys, I can deadlift 30kg!!!

LOL have to watch more of these, curling in the squat rack.....so glad i lift at home now.

[b3nje909]

So hows progress going????

I was a gym fanatic last year. going about 4 days a week...

Had no intention of becoming a Ronnie Coleman like my mates do (I can bench 4,000lb's *** etc etc).
but more for health, fitness and just general body shape being more attractive when I was naked.
Then, xmas/new years/room mate moving out and my work scheduale changing, and suddenly I have no desire to gym it anymore. so I'm finding it hard to get back into the swing of things.

Once u lose momentum, and a little bit of strength, then it becomes an uphill battle.... So basically, forget about excuses and just go..

this amazing youtube clip, should help (me more so)

You Tube

You Tube

My tips.. There is alot of good advice in here. but in reality, anything, is better than nothing. Diet is super important, the most important. but the tranistion from looking fit healthy, to buff Spartan warrior, IS A MASSIVE STEP and not one most people can do.. it basically means cutting out sugar (the death) and fats from your diet, and keeping that for, well ever.
Essentially, looking great is all about calories in, and calories out. but your body needs more calories to feed itself, so expect your wallet to take a hammering. (this may not apply if your under 30.. once u hit 30 (like me) your motabalisim slows down and its harder to burn off weight).

but you also have to ask how do you want to look or achieve?

most dudes pick the broad shoulders with rippeld abbs to pick up the ladies and wear oversized prada sunglasses at music festivals, looks good, but isnt that useful.
Cross training is useful but everyone I know who does it, looks like htey have aged 20 years in the last 2 as it ravages your body so much (its pretty full on)./.

this pic, although comical, tells so much about strength/body building.


last but not least, make small goals and try and reach them, dont care about other guys and feel intimidated if they can squat 140kg. everyone starts the same and has been through the same phases.

[Mayo]

You Tube

You Tube

Trying to put on some size myself

[Bav]

just get on the treadmill and bikes to get big leg muscles (:

[NvRossi]

Originally Posted by Piimple

just get on the treadmill and bikes to get big leg muscles (:

negatory ghostrider low intensity cardio is a great way to break down muscle.

lift

[Lokth]

Going to revive this old thread since I have been hitting the gym 4 days a week for the last few months. I have gone from a fat guy to a strong fat guy. Having upper body strength is nice

[Elusory]

I've been lifting at home for about.. 8 months now? Picked up on the frequency lately, going for 4 days then taking a break for a day. Because I only have dumbbells, I can only alternate between Chest / Shoulders / Arms + Back.

I throw in squats and push ups everyday too at the end of lifting session I'm not sure if it's actually helping or destroying me more, but I can see progress. Just... I still have belly fats that I can't get rid of.

Quick Comments

	syfChase:	lifting with phoenix doesnt count
	syfPhoenix:	LOL CHASE

[ChowMuddha]

About to start lifting, i have dropped 28 kilos over the last 4 months. Now its time to get some gainz.

[Seffy]

#gainz4dayz

Started lifting a few weeks ago as well, slowly making progress.

[syfRize]

Have been lifting very frequently at home and stuff for at least 2 months now, I can never get any confidence to go to the gym and am already seeing muchos resultos ;o;

Is it worth going to the gym with a group of friends or something?

[Elusory]

Originally Posted by AxS.SouL

Have been lifting very frequently at home and stuff for at least 2 months now, I can never get any confidence to go to the gym and am already seeing muchos resultos ;o;

Is it worth going to the gym with a group of friends or something?

Do you only have dumbbells at home? Gym is always better as long as you feel the cost is justifiable. Not sure how much is the gym in Australia, but in Singapore it's like $2.50 per visit. I don't have the time and money to go regularly, so I settle for one-time investments and bring the gym to my home

Quick Comments

	Matt93:	casual visits at most gyms here are $5.
	syfRize:	I have aloooot of stuff here, I just need a friend to do it with :P

[VB_Inter]

Originally Posted by AxS.SouL

Have been lifting very frequently at home and stuff for at least 2 months now, I can never get any confidence to go to the gym and am already seeing muchos resultos ;o;

Is it worth going to the gym with a group of friends or something?

Going to the gym with another person that is looking for similar results is good and can help reach them faster but i wouldn't go to the gym with a group of friends you end up talking/watching more than lifting ect. Nothing worse than groups of people hogging gym equipment and mainly talking shit and doing nothing.

Quick Comments

syfRize:

Thankyou for the input! Will look for a friend to do it with! :)

[Metalcore]

I have just started going to the gym with my flat mate and the first thing i focused on was form. Don't be self confident about starting on low weights if you are small. If you focus on form and get that down first you will find yourself building confidence as you will feel you are doing things right and feel like you belong there, nothing feels worse than not knowing what your doing or how to do something when you are at the gym. + if you perfect your form you will be able to hit higher weights faster. I find going in pairs is perfect. Going in a bigger group just makes it take longer i find with no extra benifits. Just my 2cents on the topic.

[Kreamy]

Don't be scared about being judged at the gym. I had the same thoughts before I went but in reality, no one cares what you are doing and even sees it as a positive that you are trying to get fit. I find it is best to go with friends in pairs. There is a lot of waiting around if you go with 3 people.

Quick Comments

	Seffy:	+1
	syfPhoenix:	+100

[Matt93]

I'm stuck at home unable to afford a membership, so I'm stuck with dumbells. for days

[|Erasmus|]

Get a job and then because you can afford it just use the free gym there... Or at least that's what I did :P

[mGGDrGooSe]

Started gyming a couple of months ago. was doing 3 days a week, upper lower and core with interval training at the end of each session. About 90 minutes per day all told. Now that soccer has started though, I can only get there once a week cos of extra recovery needed. Gonna try and do a game, swim, lift, swim weekly style as soon as I can get an injury free game in (and not having 2 games a week would help as well, stupid rain).

[eCKoa`ProzeR]

Bruh, I've been swimming competitively. GG WP

hehehe, dat swimmer bodeh :3

[Lokth]

Originally Posted by OD.ProzeR

Bruh, I've been swimming competitively. GG WP

hehehe, dat swimmer bodeh :3

As a kid, I swam 5 times a week. When I was 14 I came 3rd in state butterfly for 50m. I was still fat. My body hates me.

[eCKoa`ProzeR]

Originally Posted by Lokth

As a kid, I swam 5 times a week. When I was 14 I came 3rd in state butterfly for 50m. I was still fat. My body hates me.

Awww, sad story… well, I think there are some things to include in getting the "swimmer body" too… Maybe sleeping early and eating right type of foodsies? But yeah, Idk how I got my swimmer body haha

[ToRSpookToR]

I just got a bench and some weights so looking forward to lifting like the rest of you. I walk to Uni every day which is 35 minutes which mostly includes stairs so I'm keeping fit. Hopefully ill become kez level in a year or so #dedication

[SLCN.Kez]

Takes years of dedication champ, we're all gonna make it tho

[Elusory]

Kez please post selfie

[Rowboat]

If you're just starting out, focus on compound lifts roughly 3 times a week, rather than doing any sort of split routine. I was making barely any progress on a split and moved onto a more strength training routine and it's helped heaps.

[x5_Bard]

Originally Posted by Rowboat

If you're just starting out, focus on compound lifts roughly 3 times a week, rather than doing any sort of split routine. I was making barely any progress on a split and moved onto a more strength training routine and it's helped heaps.

Don't start out with compound lifts, technique is critical and if you don't know what you are doing you will injure yourself. I'm surprised you weren't making any gains on a split routine, were you using supersets?

As with anything you need to push yourself, if you are comfortably making your sets you wont get the gains.

Also avoid too many chest exercises, it is a great way to ruin your posture. A general rule of thumb is to do 2x the work on your back than you did on your front. And don't be like those guys I always see in photos at stereos. Leg day should be the most important day of the week!

[Metalcore]

Originally Posted by x5_Bard

Don't start out with compound lifts, technique is critical and if you don't know what you are doing you will injure yourself. I'm surprised you weren't making any gains on a split routine, were you using supersets?

As with anything you need to push yourself, if you are comfortably making your sets you wont get the gains.

Also avoid too many chest exercises, it is a great way to ruin your posture. A general rule of thumb is to do 2x the work on your back than you did on your front. And don't be like those guys I always see in photos at stereos. Leg day should be the most important day of the week!

I agree. Technique is so importaint. I spent my first month on weights which i could do comfortably but just focusing on technique with my friend giving me advice on what i'm doing wrong. Now that i have good technique i'm upping the weight each time i go and will be doing this for prob the next 2-3 weeks until i reach my max. Was good spending that time on technique as well as now my body is used to the gym and can actually operate the next day.

Your right about the back being importaint esp for posture. gotta make sure you work the back as thats where all the transfer of musclar power will happen (esp for the legs) so if you want to be able to use all them muscles for real world apllications and not just for show gotta have that back strong!

[mGGDrGooSe]

I fyou're just starting out, start with someone who knows their shit, like the people who work. A) because it's a really friggin good idea to avoid injury and B) because I was just going to give the exact opposite advice to rohan. I started using machines and moved onto free weights after that. machines usually use a smaller number of muscles and focus on the larger ones. So I spent a few weeks training those larger muscles before moving to free weights and training the stabilising muscles. Then I moved onto more complicated lifts like squats and walking lunges and stuff.

Having said that I haven't been in a couple of weeks because I overdid it on the side bends. Played a double header in soccer just 3 days afterwards. Was fine after the first game but waking up after the second game and everything is a struggle. Gotta remember that hard work outs needs 5-7 days to fully recover unless you have been doing it for ages and can actually call yourself a true athlete (for some muscles my recovery is 3 days, but not all). Now I'm just slow swimming while I wait for things to heal.

[RicocheT]

Going to the gym is a lifestyle.
You start in the gym, and then it ends on your facebook.

[|Erasmus|]

pls, I've been going to the gym a few days a week for the last year, and I'm yet to post about it on facebook...

[Stallion]

Originally Posted by |Erasmus|

pls, I've been going to the gym a few days a week for the last year, and I'm yet to post about it on facebook...

i made a troll post about gym once..... but yea keep it off facebook then people will be surprised when u are bulked up like crazy.

[mGGDrGooSe]

I have't posted anything on FB that I recall but some friends do. IME people are very positive about it if it's for weight loss. Then for girls its still ok once its for looks but for guys going for looks you're a shallow prick... every group is different. If you have people on FB who give you grief about what you like to post about, then just flick the idiots.

[SLCN.Kez]

Don't tell people your intentions, show them your results!

[mGGDrGooSe]

Originally Posted by x5_Bard

And don't be like those guys I always see in photos at stereos. Leg day should be the most important day of the week!

Hell to the Frigging yes. My calves are far bigger than my biceps by a long way. And also agreed on the chest work. Personally I prefer to focus on back (upper lower) abs and shoulders and the equivalent muscles around groin/leg joint. This is where the power comes from, not the quads or biceps or the 'eye-candy' muscles. Ofc I lift for performance, not looks, so you may wish to focus elsewhere. If you want to start growing muscles, I highly recommend doing some form of stretching routine (buy a pilates video or something) at least 2-3 times a week as well. Putting on a bunch of muscle by weights tends to make you inflexible and slow, this can lead to injury when you do go for some casual sport or something.

[SLCN.Kez]

Who are you guys even giving advice to? lol I dont see anyone asking for help, just a bunch of people telling everybody else how to start out haha

Quick Comments

	mGGDrGooSe:	Have faith. If you build it, they will come.
	syfRize:	I'm finding all the advice helpful..

[eCKo`Switch]

4chan.org/fit/

reddit.com/r/fitness

/thread

[SLCN.Kez]

reddit.com/r/bodybuilding

reddit.com/r/steroids

/thread

FTFY*

[ETL.snexwang]

/fit/ pls go

[Pox]

what is gym and can i eat it

[ToRSpookToR]

Relevant for Pox

Quick Comments

	syfRize:	LOL
	eCKoa`ProzeR:	LOL!!!!! LOVE IT