I was wondering a good workout plan to use for a beginner. I've recently joined the local gym and although I do have a fair idea how to do most things in good form I'm still sorta clueless as to what I should do with what. I was wondering if it's ok just to go every two days and work the whole body at the start then begin to branch off and isolate. Also I'm not particularly looking to bulk or cut, just to get generally fitter and healthier looking.
Oh shit Facepunch
Usually on Sundays I go to the gym at 2:00, but I couldn't go today because I was helping my dad move some shit. I decided to go to the gym at 8:30 (which is when I go on weekdays) only to find that my gym closes at 6:00 on Sundays. I can't go tomorrow either because there's a Civic Holiday and everything's closed. All I have at home are two 10lb dumbbells. What the fuck do I do?
Also, my dad was like "Just do 5 times as many reps with your dumbells and it'll be the same thing as whatever you lift at the gym". He did not understand when I explained that doing high reps with low wait will not result in anything.
[QUOTE=Kamern;31459268]I was wondering a good workout plan to use for a beginner. I've recently joined the local gym and although I do have a fair idea how to do most things in good form I'm still sorta clueless as to what I should do with what. I was wondering if it's ok just to go every two days and work the whole body at the start then begin to branch off and isolate. Also I'm not particularly looking to bulk or cut, just to get generally fitter and healthier looking.[/QUOTE]
SS or SL 5x5
Google them
[QUOTE=Oneperson;31459301]Oh shit Facepunch
Usually on Sundays I go to the gym at 2:00, but I couldn't go today because I was helping my dad move some shit. I decided to go to the gym at 8:30 (which is when I go on weekdays) only to find that my gym closes at 6:00 on Sundays. I can't go tomorrow either because there's a Civic Holiday and everything's closed. All I have at home are two 10lb dumbbells. What the fuck do I do?
Also, my dad was like "Just do 5 times as many reps with your dumbells and it'll be the same thing as whatever you lift at the gym". He did not understand when I explained that doing high reps with low wait will not result in anything.
SS or SL 5x5
Google them[/QUOTE]
I'll probably go with SS because SL 5x5 costs money(?). Thanks though :)
[editline]1st August 2011[/editline]
Oh wait they both do.
[QUOTE=Kamern;31459347]I'll probably go with SS because SL 5x5 costs money(?). Thanks though :)
[editline]1st August 2011[/editline]
Oh wait they both do.[/QUOTE]
The only money you should be paying for either of these is your gym fee. Buying the books is recommended but it's not necessary.
[QUOTE=Kamern;31459347]I'll probably go with SS because SL 5x5 costs money(?). Thanks though :)
[editline]1st August 2011[/editline]
Oh wait they both do.[/QUOTE]SL 5x5:
Day A:
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Day B:
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
That's it.
[QUOTE=Casnus;31452304]bc youre dumb and gay and dont follow directions[/QUOTE]
Hi you little faggot, I have steam now.
[QUOTE=NotMeh;31455922]lol look who's back[/QUOTE]
not back zzzz still always on steam tho
[editline]1st August 2011[/editline]
[QUOTE=JaegerMonster;31461139]Hi you little faggot, I have steam now.[/QUOTE]
then add me yo
[editline]1st August 2011[/editline]
wat
Hey, I've not been here for a while, but here's an update.
I'm up to 70KG, fairly lean now, and I'm starting GOMAD this week to bulk up to 80KG as my target or possibly 85kg or even 90kg, I will need to check my fat% at that point and decide if I wish to continue bulking or perform a 6 week cut and return to clean bulking.
bulk. disregard public comments and keep at it. astethics are for those who think looks matter. They don't. Carry own, my wayward, son.
Aesthetic is the end result.
I essentially want to be 10-12% body fat 80KG in a months time and GOMAD seems to be a solid solution.
[QUOTE=SCopE5000;31478545]Aesthetic is the end result.
I essentially want to be 10-12% body fat 80KG in a months time and GOMAD seems to be a solid solution.[/QUOTE]
GOMAD is a fucking dumb solution, casus only says that thing as a joke (i hope)
Welp enjoy being fat, you certainly won't be 10-12% bodyfat I can guarantee you that.
boo hoo fatties can't do simple routines.
[QUOTE=JaegerMonster;31481305]GOMAD is a fucking dumb solution, casus only says that thing as a joke (i hope)
Welp enjoy being fat, you certainly won't be 10-12% bodyfat I can guarantee you that.[/QUOTE]
Alright, I'll just use the milk as an addition to what I'm already eating/drinking, which would be about half a gallon a day rather than the full gallon per day.
[QUOTE=SCopE5000;31483223]Alright, I'll just use the milk as an addition to what I'm already eating/drinking, which would be about half a gallon a day rather than the full gallon per day.[/QUOTE]
Look let me explain something to you
Without AAS, you are not going to go from 70kg to 80kg in one month and be lean. You gains would be mostly fat and water.
This is why I don't like the "just bulk u little bitch" attitude, some guys do need to just shut the fuck up and eat, but it also creates this sort of misinformation where people believe they can force feed their body into putting on massive amounts of muscle in short periods of time. It won't happen. Muscle is metabolically taxing to create and takes time to do so.
GOMAD i would only advise as a last resort to skinny motherfuckers who just can't get the concept of eating more than a bird into their head. Or people who have a ridiculously high energy output (professional athletes of some kind for example).
going to an actual gym is so much better than working out in my garage
i could only go up to 80kg on my bar at home, so that was my max deadlift for the longest time. So I tried deadlifting 100kg today at the gym for 6 reps and godamn
feels good man
[QUOTE=JaegerMonster;31484252]Look let me explain something to you
Without AAS, you are not going to go from 70kg to 80kg in one month and be lean. You gains would be mostly fat and water.
This is why I don't like the "just bulk u little bitch" attitude, some guys do need to just shut the fuck up and eat, but it also creates this sort of misinformation where people believe they can force feed their body into putting on massive amounts of muscle in short periods of time. It won't happen. Muscle is metabolically taxing to create and takes time to do so.
GOMAD i would only advise as a last resort to skinny motherfuckers who just can't get the concept of eating more than a bird into their head. Or people who have a ridiculously high energy output (professional athletes of some kind for example).[/QUOTE]
My gains aren't spectacular as it is, and I think it's due to me not eating enough generally.
Like what I said though, I'm going to be observing on a daily basis to make sure my fat levels aren't rocketing.
[QUOTE=NotMeh;31325965]I swear I must have the worst fucking chest genetics ever
not only is the thing not growing for shit but very soon my DB Shoulder press will surpass my DB Bench
FML[/QUOTE]
Try having pectus excavatum and then come talk to me bro :P
[QUOTE=NotMeh;31325965]I swear I must have the worst fucking chest genetics ever
not only is the thing not growing for shit but very soon my DB Shoulder press will surpass my DB Bench
FML[/QUOTE]
How wide are you going?
[b]NOT WIDE ENOUGH SUCKA[/b]
[QUOTE=speedy3020;31485450]Try having pectus excavatum and then come talk to me bro :P[/QUOTE]
that's funny because I do have mild pectus excavatum
[editline]2nd August 2011[/editline]
[QUOTE=SCopE5000;31485848]How wide are you going?
[b]NOT WIDE ENOUGH SUCKA[/b][/QUOTE]
wide
and it's probably my triceps, not chest anyways
Didn't want to make a new thread, so I'll just put what I'm doing in here.
Background is, I have muscles but they are covered by a layer of fat. The plan is to drop that fat. At the moment, I've cut all junk and fatty foods and am living off the healthy bread, ham, healthy butter and fruit and veg.
My workout for every other day (meaning 5 days a week) is three sets of:
Doing the plank for three minutes.
100 sit-ups
and as many push ups as it takes to get my muscles aching.
and a one mile run per day.
As I'm not really into fitness this is a bit of a shock for my body (due to the complete cut of sugar-coated, fatty foods) and I'm going to need a little help with my workout. I've been doing this for the past week and intend to keep it up. So a little help with the actual workout and I would like to know what you guys think of it. Is it good for what I need? How long will it take for my muscle to show through? And am I doing the right thing removing [b]all[/b] fatty foods (Meaning is there withdrawl or some shit)?
100 situps and pushups are useless in terms of losing fat and/or gaining muscle. To lose the fat just need to eat less than you use, preferably by doing more cardio. To gain muscle you need to do intensive weightlifting and eat over your maintenance calories.
You shouldn't avoid all fats either. Remember: Fats and proteins are essential. Carbohydrates aren't.
[QUOTE=Maucer;31489156]
You shouldn't avoid all fats either. Remember: Fats and proteins are essential. [B]Carbohydrates aren't.[/B][/QUOTE]
[img]http://www.threadbombing.com/data/media/54/facepalm.jpg[/img]
Yes that means ketosis and that isn't good for your kidneys long term, but try living a few months without protein or fats and see what happens.
Most people would do fine eating half of their average cabs and replacing them with fat/protein.
[QUOTE=Ruski v2.0;31488811]
Is it good for what I need?
[B]Absolutely not.[/B]
How long will it take for my muscle to show through?
[B]A few decades if you keep that horrible routine[/B]
And am I doing the right thing removing [b]all[/b] fatty foods (Meaning is there withdrawl or some shit)?
[B]No, but there's no withdrawal either[/B][/QUOTE]
Answers bolded.
Sorry, like I said, never was really into all the fitness like I said. Thanks for your answers (especially maucer), and I will make sure not to bother any of you again.
[QUOTE=Ruski v2.0;31489460]Sorry, like I said, never was really into all the fitness like I said. Thanks for your answers (especially maucer), and I will make sure not to bother any of you again.[/QUOTE]
Dude, what did you expect? a bunch of faggots sitting around with glasses giving answers like liquid food to a month year old baby?
Be realistic. We all workout hard, want results and you ask questions that insult not only us, but yourself.
I hate people who say things like, "I only want lil mussel", "not really into fitness, only los a few pnds". What the fuck? NOT INTO THE FITNESS?!?! You don't want to ever look muscular / thin / slim / slender or any other stupid society defined types to calm the minds of those who never want to achieve? You're surely good at giving excuses to yourself and justifying your faggotrey.
I say, fuck you. You get "offended" because of honest comments? What do you want people to say, feed your easy to find answers because you're goddamn that lazy to search google?!
Fuck you and fuck all those people who come here asking those questions. If I see one more question like this, I'm going to sell my home gym [never].
Get a grip and start believing in yourself you low self-esteem prick. World isn't candy n bikini models. You need to fight for your spot and not let your lazy ass decide this for you.
It's not only weightlifting, it's your whole life. But one thing I can approve out of your so so special character display here.. proletariat is something society will always need. Keep at it.
Fuck.
[QUOTE=Ruski v2.0;31489460]Sorry, like I said, never was really into all the fitness like I said. Thanks for your answers (especially maucer), and [b]I will make sure not to bother any of you again.[/b][/QUOTE]
But as a small "bye", fuck you. Everyone has to start somewhere, forgive me if I was trying to be polite to the people who obviously didn't want to help me. A little politeness can go a long way you jackinape.
[QUOTE=Ruski v2.0;31490051]But as a small "bye", fuck you. Everyone has to start somewhere, forgive me if I was trying to be polite to the people who obviously didn't want to help me. A little politeness can go a long way you jackinape.[/QUOTE]
It's nice to see you disregarding everything in my post and relating to your own feelings and giving out excuses and justifying your faggotrey, once again.
Look, it's fine to start somewhere. But you just said a few posts back, that you're not that into fitness. Starting somewhere is saying something like, "I just started SS and I'd like some advice about how to operate the 'squat'". You're not even showing any signs of wanting to progress yourself. Stop feeding me your bullshit. It tastes like shit.
You give out excuses to make your sorry ass, even more sorry. I feel sorry for you, that you need to feel small even though people like you want to feel big. How about you join the crowd instead of shutting yourself out?
Fuark, I fucking LOVE legs day. It starts off shitty like 'oh dear, legs day again'.
Then you get the gym, and you feel like your gonna throw up as your sweaty self pushes bar through rep after rep, 'fuck this, i can't wait till it's over'.
Bam, it's over, you feel like king of the world as you crawl up the stairs, barely able to walk, limp through the cardio room where people lookin' at you strange, but they know you don't care.
Limp once more, down the hill to the car generally elated [b]like a fuckin' boss[/b] and you [b]fuckin' love legs day[/b].
Today I upped my squat to 60kg 10x10 supersetted with leg curls 20kg 10x10 (german volume training) and I've gone through half a gallon of milk so far.
[QUOTE=Ruski v2.0;31490051]But as a small "bye", fuck you. Everyone has to start somewhere, forgive me if I was trying to be polite to the people who obviously didn't want to help me. A little politeness can go a long way you jackinape.[/QUOTE]Seith's right you know. Losing fat and gaining muscle isn't something you do overnight, or even over a month. You can't make a halfass commitment and expect any gains besides negligible ones. I don't even know why you're in the "Witness the Fitness" section if you're "not really that into fitness." If losing fat and gaining muscle is important to you, then you have to put in the work and actually take advice from people who know more than you. You give up and leave after we tell you your routine is shit? You're obviously not committed at all.
If you want an actual routine, join a gym and start doing SS or SL 5x5 (google them or look up on this page, SL is posted).
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