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  • Subject: Fitness 101: A Beginner's Guide to Working Out
Subject: Fitness 101: A Beginner's Guide to Working Out

Generalizations.
Helping idiots hate other idiots since people have existed.

Introduction

Greetings! The purpose of this thread is to educate people about health and fitness, specifically working out and lifting weights. This thread is designed for younger males (15+) who want to build muscle. Questions are encouraged!

So, you've decided that you want to start exercising and going to the gym. Good for you! You're on the right track towards a healthy lifestyle. However, weight-lifting can seem like a daunting task, especially when you have no idea where to start. Fear not, for this is why I made this thread.

NOTICE: This thread is made for BEGINNERS, NOT for experienced lifters.
This is NOT A WEIGHT LOSS THREAD.



The Basics

How does the body build muscle?
Cells mainly grow via Hypertrophy, when the cells and fibers get bigger.
When you exercise a muscle, you create microscopic tears and other damage to the muscle fibers. When you finish exercising, your body scrambles to repair the damage via Hypertrohpy. In the process, it creates a stronger, more efficient muscle. Basically, you build muscle not during the exercise, but during the rest following the exercise.

Why should I lift weights?
- Increased bone density
- improved physique
- increased joint strength
- increased metabolism
- improved posture
- improves functionality despite aging
- cardiovascular benefits (like preventing heart disease and diabetes)
- counters depression/improves mood via increased pleasure chemicals in the brain
- improved self discipline & work ethic
- Sexy body = confidence boost


Anatomy

Before you head off to the gym, you need to do a little research and hit the books. Unless you want back pain, you will need to learn a little bit of human Anatomy and the muscles of the body so that you can balance your workout.

Your body is made up of about 640 muscles. That's a lot! Your muscles are generally divided into your Legs, Stomach, Chest, Arms, Shoulders, Upper Back, and Lower Back. Any safe workout routine must balance ALL of these areas.

Legs: Quadriceps, Hamstrings, and Calves

Stomach: Abdominals ("Abs") and Obliques

Chest: Pectorals ("Pecs")

Arms: Biceps, Triceps

Shoulders: Deltoids and Trapezius ("Traps")

Upper Back: Traps, Latissimus Dorsi ("Lats"), and Rhomboids

Lower Back: Erector Spinae

Most muscles come in pairs; when one muscle contracts, the other relaxes. They are usually located on opposite sides of the body. These groups are called Opposing Muscle Groups. It is important to exercise both muscles of the group; If you don't do both, one muscle might get too strong which can cause pain in the weaker one.

Here are the major opposing muscle groups:

Quadriceps vs. Hamstrings
Stomach vs. Lower Back
Chest vs. Upper Back
Deltoids vs Lats (Upper Back)
Biceps vs Triceps


Why is this important? To avoid injury, you must exercise both muscles in the group to prevent an imbalance. Do you want a strong chest? Prepare to work out your back too.


Types of Lifting

There are two kinds of lifts: Compound Lifts and Isolation Lifts.

-Compound Lifts utilize more than one muscle; for example, Squats work out almost every muscle in your legs and other muscles throughout your whole body.
- Isolation lifts, such as Bicep Curls, isolate one single muscle and only exercise that muscle.
Compound Lifts are generally better, but that doesn't mean Isolation lifts are terrible.

----------

Exercises can generally be split into 3 categories by equipment: Body Weight, Free Weights, and Machines.
- Body Weight exercises require no equipment except your own body.
- Free Weights require the use of Dumbbells, Barbells, Kettleballs, and other similar equipment.
- Finally, there are Machines. They utilize several sets of simple machines and cables to convey the resistance in different ways.

Now that you are more familiar with the different kinds of lifting, we can get to the exciting part: the actual exercise!


The Actual Exercise + Building Your Routine

Before you head off to the gym, you'll need to formulate some kind of weekly workout routine. Remember what I said about balancing the muscle groups?
For most beginners, you'll want to keep it simple. 3-4 Full Body workouts a week for about one month is a good start. Don't overstress yourself. Keep the weight light/moderate and focus mostly on your form.

Pick one exercise from each following group, and you'll exercise almost every muscle in your body. I've tried to list different exercises that use different kinds of equipment. Do 2-3 sets of 8 repetitions for each exercise. If you have an experienced parent, friend, or coach, ask them to show you the "advanced" exercises. And remember, form is key!

Legs:
Squats (Advanced)
Lunges
Step-Ups
Leg Curl
Machine Leg Extensions


Core:
Russian Twists
Planks
V-ups
Roman Chair Leg Raise


Chest:
Push-Ups
Dumbbell Bench Press
Machine Chest Press
Flyes
Barbell Bench Press (Advanced)


Biceps:
Dumbbell Curl
Barbell Curl
Hammer Curl
Machine Bicep Curls


Triceps:
Cable Tricep Push Downs
Skullcrushers
French Press
Bench Dip
Machine Triceps Extensions


Shoulders:
Military Press (Advanced)
Arnold Press
Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Shoulder Press
Machine Shoulder Press


Back:
Pull Ups (You can use the assist machine if you need help)
Barbell Bent-Over Row (Advanced)
Deadlift (Advanced)
Back Extensions
Seated Cable Row Machine
Lateral Pulldown Machine


----------

After about 6 weeks of this, you'll be ready to get more advanced with your routine. You can start splitting different muscle groups each day. You will build muscle more effectively this way.
Here's the split I'm going to suggest:

Sun: Back + Biceps
Tues: Chest + Triceps
Wed: Legs
Fri: Shoulders + Abs

Use google to find more lifts, and choose 3-4 lifts for each muscle group. For example, do 4 back lifts and 3 bicep lifts on Sunday.
Generally speaking, 3 sets of 8-12 reps for each lift EXCEPT 3-5x1-6 for deadlifts, 4-6x6 for squats.
You can do more lifts for Legs.
HERE is another sample routine.

However, everyone's body is different. You will need to cater your routine to your own needs. I would highly suggest you join the Health & Fitness group; they can help you personalize your routine.



Diet (IMPORTANT)

So now you're back from your first workout. You're probably tired and want to take a nap. But don't! You need to EAT. NOM NOM NOM

I kid you not, diet is 70% of your size gains. What you eat determines whether or not you just wasted your time at the gym.
It's quite simple, really; you just need to ingest a lot of protein. If you want to maximize the gains, you will want to consume 1 gram of protein per pound of body weight; so if you weigh 150 pounds, consume 150g of protein. More is better.
Dairy products such as milk and eggs are full of protein; so is chicken, fish, pork, beans. Whey protein powder is a godsend, and creatine is great.
Get lots of carbs too, at least 200-300g a day.
If you want to pack on muscle, you will eat 4-6 meals a day.

I'm out of characters, but one last thing: GET ENOUGH SLEEP. IT'S IMPORTANT.
Lift, Eat, Sleep, Repeat.

[Edited on 10.21.2012 7:02 PM PDT]

  • 07.16.2012 9:40 PM PDT

If we disagree, it's nothing personal, opinions are opinions.
Antagonizing me to build a false sense of worth is so damn cute.

Brighten your day with science.


Posted by: oaklandp8ntbalr


What is weight lifting?


I don't know why, but I lol'd.

  • 07.16.2012 9:41 PM PDT

Thread saved hope this gets a sticky.

  • 07.16.2012 9:42 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: DarkSunnyboy1

Posted by: oaklandp8ntbalr


What is weight lifting?


I don't know why, but I lol'd.


Hardy har har, very funny. :3

  • 07.16.2012 9:43 PM PDT

Perpetual Ninja in training.

"If you wish to make an apple pie from scratch, you must first invent the universe."

DMH

Los Paranoias


Posted by: neyo245
Thread saved hope this gets a sticky.


I think there's a group actually, you should check that out.


OT: TL;DR, so I'll read later, thanks OP.

  • 07.16.2012 9:44 PM PDT

What doesn't kill you, only makes you stranger

I really like how you set this up, and feel it would be really helpful for people that want to get into lifting. I'm saving, and whenever I see a thread about exercise routines and how to start one, I'll send them here.

Great guide.

  • 07.16.2012 9:44 PM PDT

"There's a very fine line between not listening, and not caring. I'd like to think that I walk that line every day."

Posted by: neyo245
Thread saved hope this gets a sticky.
Lol, not going to happen, sadly.

But this is pretty cool, thanks. I've been doing basic exercises for the past few weeks and it's nice to have many more things to incorporate into my routine.

  • 07.16.2012 9:44 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: edableshoe

Posted by: neyo245
Thread saved hope this gets a sticky.


I think there's a group actually, you should check that out.


OT: TL;DR, so I'll read later, thanks OP.


Yes, there is a group!

Linky

  • 07.16.2012 9:45 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Quad Core Muscle

Posted by: BROWN HAWK
Posted by: neyo245
Thread saved hope this gets a sticky.
Lol, not going to happen, sadly.

But this is pretty cool, thanks. I've been doing basic exercises for the past few weeks and it's nice to have many more things to incorporate into my routine.


Have fun wasting your time and seeing no gains at all.


Play nice, man.

  • 07.16.2012 9:46 PM PDT
  • gamertag: [none]
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For all questions with answers unknown to you, the proper procedure is to assume the answer is peanut butter.

While that may be true, I'm just going to pretend otherwise.

Too much work; not going to do.

  • 07.16.2012 9:49 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Mr Reaganomics
Nice. I'm in the Air Force so I need to stay fit in order to keep my job, and this'll help me a lot ^_^


I'm sure if you're in the armed forces you already do quite a bit of exercise. (This is meant for beginners btw)

  • 07.16.2012 9:49 PM PDT

Excellent thread Oakland. Very well laid out and you covered all the basics.

As an Admin of the Health and Fitness group I would like to welcome everyone that has more questions.

  • 07.16.2012 9:49 PM PDT

Make a thread saying you will counter any argument against armor lock...

Then respond with Adapt.

"War, the original crack"
-Albert Einstein

Why is throwing kegs over walls and pulling trucks not in the OP?

  • 07.16.2012 9:50 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Wonderbread
Why is throwing kegs over walls and pulling trucks not in the OP?


The OP only outlines the first 4-6 weeks. Throwing kegs is week 9 but you won't be pulling trucks for about 6 months. You'll also be rolling massively oversized tires for the michelin man

:D

[Edited on 07.16.2012 9:52 PM PDT]

  • 07.16.2012 9:51 PM PDT

Nice guide, definitely helpful for beginners.

The leg exercise section is missing some stuff that I think could be added though. I'd throw in regular squats (put advanced if you want,) and calf raises at least. I'd add some sort of flies to the chest section too.

Didn't read through everything else but what I read looks pretty good.

  • 07.16.2012 9:53 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Kendzierski7
Nice guide, definitely helpful for beginners.

The leg exercise section is missing some stuff that I think could be added though. I'd throw in regular squats (put advanced if you want,) and calf raises at least. I'd add some sort of flies to the chest section too.

Didn't read through everything else but what I read looks pretty good.


I figured Squats was pushing it a little bit, although calf raises are a good idea.
I thought I added flyes for chest, I guess I forgot. Will definitely get on that.

  • 07.16.2012 9:54 PM PDT

Posted by: oaklandp8ntbalr

Posted by: Kendzierski7
Nice guide, definitely helpful for beginners.

The leg exercise section is missing some stuff that I think could be added though. I'd throw in regular squats (put advanced if you want,) and calf raises at least. I'd add some sort of flies to the chest section too.

Didn't read through everything else but what I read looks pretty good.


I figured Squats was pushing it a little bit, although calf raises are a good idea.
I thought I added flyes for chest, I guess I forgot. Will definitely get on that.
Yeah I could see how squats might be pushing it, at least prisoner squats is on there.

Did you think about adding a cardio section at all too? Just another thought.

  • 07.16.2012 9:56 PM PDT

"There's a very fine line between not listening, and not caring. I'd like to think that I walk that line every day."

Posted by: oaklandp8ntbalr
Posted by: Kendzierski7
Nice guide, definitely helpful for beginners.

The leg exercise section is missing some stuff that I think could be added though. I'd throw in regular squats (put advanced if you want,) and calf raises at least. I'd add some sort of flies to the chest section too.

Didn't read through everything else but what I read looks pretty good.
I figured Squats was pushing it a little bit, although calf raises are a good idea.
I thought I added flyes for chest, I guess I forgot. Will definitely get on that.
Lunges, just throwing that out there.

  • 07.16.2012 9:58 PM PDT

Bones of my enemies.


Posted by: oaklandp8ntbalr
Introduction

Greetings!

Oh god, exclamation points.

PANIC.

  • 07.16.2012 9:58 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.

I'm at the 10,000 character limit D:
I can't add any more.

I could add a cardio section as my first reply, though. I'll type one up this week and edit that post.

[Edited on 07.16.2012 10:00 PM PDT]

  • 07.16.2012 9:59 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: BROWN HAWK
Posted by: oaklandp8ntbalr
Posted by: Kendzierski7
Nice guide, definitely helpful for beginners.

The leg exercise section is missing some stuff that I think could be added though. I'd throw in regular squats (put advanced if you want,) and calf raises at least. I'd add some sort of flies to the chest section too.

Didn't read through everything else but what I read looks pretty good.
I figured Squats was pushing it a little bit, although calf raises are a good idea.
I thought I added flyes for chest, I guess I forgot. Will definitely get on that.
Lunges, just throwing that out there.


DB Lunges are in there.

  • 07.16.2012 10:07 PM PDT

"No one thought up being;
he who thinks he has
Step forward"

- Jim Morrison

Actually thank you OP. I have been thinking about working out, and this should help!
Thank you.

  • 07.16.2012 10:08 PM PDT