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

I8 TYPED THISA CWITYH MY ELBNBOW

Yo whaddup

  • 09.27.2012 10:01 PM PDT
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"There's no next time. It's now or never." -Celestine Chua

I'm staying after school everyday for now on and I need a plan. Anyone help? There is a ton of gym equipment and weights. So just tell me what and when to seat's what to avoid' how long to workout' and what to do each day. Thank you very much!

  • 09.29.2012 9:10 AM PDT

everything/anything can be compared to sand on a beach

add dips to chest/triceps excerise

  • 09.29.2012 9:15 AM PDT
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"There's no next time. It's now or never." -Celestine Chua

Didn't really help.

  • 09.29.2012 9:18 AM PDT

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

Try the routine below.
Give yourself 30-90 seconds rest between exercise. Stay as long as you need to. Be sure to ingest 200g of protein and 300g+ of carbs every day, or you won't gain muscle.

Posted by: General Noobus

Day 1: Chest, Triceps, Core

Flat bench press, barbell or dumbbell 3x6-8
Chest flies 3x6-8
Pushups 2xfailure
Dips, or tricep rope pushdowns 3x6-8. Make sure you flair out at the bottom if using the rope
Skullcrushers 3x6-8
Three different core exercises of your choice, two or three sets each for 15 reps, don't rest for too long between sets

Day 2: Back, Biceps

Deadlifts 2x5. Start off light, view countless videos on youtube so you know good form, ask someone at the gym for pointers if you're not sure, and don't go above 135lbs unless you're sure your form is impeccable.
Barbell or dumbbell rows 3x6-8
Pullups, or chinups, or neutral grip pullups 3xf. I find the neutral grips to be the best, but I have movement issues with my right arm so you might find pullups better
Lat pulldowns 3x8. Again, you can do them pronated, suppinated or neutral, whatever works for you.
Two different types of curls 3x8. I'm a fan of EZbar curls myself.
Some grip work. Whether it be static holds, or forearm curls 2x25 is up to you.

Day 3: Shoulders, Legs

OHP/dumbbell shoulder press 3x6-8. Dumbbell shoulder press is easier to do seated.
Dumbbell rear delt flies 3x6-8
Dumbbell lateral raises 3x6-8
Squats 3x6. Same advice as deadlifts, start off light, get someone to help you with your form if you're not sure
Some form of Hamstring work 3x6. Lying leg curls or seated leg curls are good
Calf work 3x20
Shrugs 3x20


[Edited on 10.21.2012 4:32 PM PDT]

  • 09.29.2012 10:44 AM PDT
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I'm actually amazed at the popularity that this thread has received.

  • 09.29.2012 11:02 AM PDT

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


Posted by: American Made
Didn't even know a Fitness group on Bnet existed. I've been lifting since April but did everything wrong until June. OP is my routine any good?

Chest/Triceps
db chest press
db incline chest press
decline bb chest press
flies
skull crushers
dips
tricep cable pulldown

Back/Biceps
Sitting Rows
V bar pulldown
Low rows
T-bar rows
Lat pulldown
bb curl
db hammer curl
Preacher curl

Legs/Shoulders/traps
db shoulder press
bb smith machine shoulder press
front raise
side raise
shrug 45
Leg press
leg extension
calf raise

I eat around 2,500-3,000 calories of good foods a day like ground beef, chicken, potatoes etc. Not taking any supplements except protein as well. What should I do to get better gains?

Progress pics too
http://i.imgur.com/QWgjD.jpg July

http://i.imgur.com/0ci4C.jpg Last week


Was 140 in July and now I'm 119 so I just started bulking now that I'm down to around 13% BF.


- 119 kg or 119 pounds?

- How much rest time do you give yourself?

- Calorie intake looks great. Double check your daily diet to make sure you get 300g+ of carbs and 150-250g of protein. Diet is literally 70% of your gains, so watch it closely. Consider additional supplements such as creatine.

- Your routine looks great. Just one suggestion: Hit your legs a little harder. Learn how to Squat; it's the single best leg exercise in existence.

- Also, change up your routine every now and then, otherwise your body will get used to the routine and stagnate.

[Edited on 09.29.2012 11:47 AM PDT]

  • 09.29.2012 11:46 AM PDT

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

Posted by: American Made
119lbs ( I'm 15 and 5' 5" )

I try to get around 150g of protein daily and 180 carbs


Your protein intake is great but get moar carbs. For your height, weight, and age, you'd probably only need 250g carbs. (Generally speaking, you want to consume 1x bodyweight in grams of protein, and 2x your bodyweight in grams of carbs. More can never hurt.)


Eat Rice and Ego Waffles.
- 1 bowl of microwaveable rice has about 40g of carbs.
- 4 Ego waffles have about 40g of carbs.
Both are extremely easy to prepare. You just throw the rice in the microwave, and throw the waffles in the toaster. So if you can wolf down 4 ego waffles with breakfast, and have a bowl of rice at some other point during the day, you'd get 80g of extra carbs and be set.

[Edited on 09.29.2012 12:12 PM PDT]

  • 09.29.2012 12:04 PM PDT
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"There's no next time. It's now or never." -Celestine Chua

OP THANK YOU SO MUCH!!!!

  • 09.29.2012 12:17 PM PDT

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


Posted by: Diluvium
OP THANK YOU SO MUCH!!!!


I am very glad I could help.

  • 09.29.2012 12:23 PM PDT
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"There's no next time. It's now or never." -Celestine Chua

OP is most deffintly not a f@gg0t.

  • 09.29.2012 12:27 PM PDT
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"There's no next time. It's now or never." -Celestine Chua

Rice cakes.

  • 09.29.2012 12:34 PM PDT

God is not proud...He will have us even though we have shown that we prefer everything else to Him.-- CS Lewis

My routine

Sunday- Rest
Monday-P.snatch, Front Squat, Weighted Chins
Tuesday-Snatch Grip DL, P.Clean, Military Press
Wednesday-Rest
Thursday-B. Squat, Muscle Snatch, Weight Chins, Good Mornings
Friday-Snatch, Regular DL, Push press, Rows
Saturday-B. Squat

KISS
Keep It Stupid Simple

[Edited on 09.29.2012 12:50 PM PDT]

  • 09.29.2012 12:49 PM PDT
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"There's no next time. It's now or never." -Celestine Chua

Oorah.

  • 09.29.2012 12:55 PM PDT

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

I have put on 18 pounds in 12 weeks.

#winning

  • 09.30.2012 1:05 PM PDT

>New Message
>MFW.
>Disembodied Soul
>MFW.

It happens to us all.

Posted by: oaklandp8ntbalr
I have put on 18 pounds in 12 weeks.

#winning

Went up 8 lbs in 3 weeks

#noobgains

  • 09.30.2012 1:35 PM PDT

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


Posted by: CYCLONES6
Posted by: oaklandp8ntbalr
I have put on 18 pounds in 12 weeks.

#winning

Went up 8 lbs in 3 weeks

#noobgains


#whyareweusinghashtags

  • 09.30.2012 1:44 PM PDT

>New Message
>MFW.
>Disembodied Soul
>MFW.

It happens to us all.

Posted by: oaklandp8ntbalr
Posted by: CYCLONES6
Posted by: oaklandp8ntbalr
I have put on 18 pounds in 12 weeks.

#winning

Went up 8 lbs in 3 weeks

#noobgains


#whyareweusinghashtags

#hashtag

  • 09.30.2012 2:01 PM PDT

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

So inspiring.

"Just remember when you're out there partying and horsing around, somebody out there at the same time is working hard, someone is getting smarter, getting stronger, and someone is winning, just remember that."

[Edited on 09.30.2012 10:31 PM PDT]

  • 09.30.2012 10:24 PM PDT
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DO YOU EVEN LIFT?!

  • 10.01.2012 10:09 AM PDT

Posted by: Alex Mac Kee
If pen­ises were planes Jimmy's mouth would be an airport


Posted by: DarkBen64
Don't punch a British kid, the queen'll come after you.

Tips for higher protein intake?

  • 10.01.2012 10:11 AM PDT
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Twitter.
WyIdfyre: 'lol, who the hell would even wear those?'
AuSam: 'lol, who the hell would even have sex with dogs?'

-K-

Posted by: teh Chaz
Tips for higher protein intake?
Eggs for breakfast, bigger dinner.
Shakes are ok, but if you can get more meat into you, you'll always feel better - no need to snack.

  • 10.01.2012 10:13 AM PDT