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  • Subject: Fitness 101: A Beginner's Guide to Working Out
Subject: Fitness 101: A Beginner's Guide to Working Out
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Posted by: Frasier Crane

Posted by: Xanarxses

Posted by: RECON828

Posted by: Xanarxses
What would be the benefits of going to a gym? Of course keeping in mind that I stay dedicated.

I joined a gym about two months ago, after I'd had a lapse of exercise since going to university. I immediately knew I'd made a good choice. The people are friendly, I was inducted and well-informed on all the equipment and the chicks wearing tight clothes all the time doesn't hurt either.

As for actual benefits, there are quite a few. The equipment and machinery open up a whole new range of workouts that just aren't available to you at home. You can still do all your home exercises like crunches and push ups, but then there's also the resistance machines and more weights than you can shake a stick at. There's also treadmills and the like for cardio, though I personally prefer to do my cardio outdoors. The people are friendly and help out.

Depending on your gym, there'll also be events and classes for you to sign up to and maybe even a pool or tennis courts or a dance studio, or something. It's a good way to try new things and get into new sports, if you feel like you're up to it.

Really, it's not that expensive. You're definitely getting your money's worth unless you're going to the wrong gym, and for me personally it also serves as something of a motivator. When you plan to go, you have to properly schedule it and make sure it's worth the time. When you're actually there, the whole vibe and seeing everyone else going at it gets you pumped as well, so it makes it a lot harder to slack off.

That's just my piece on the matter. I'd definitely join, even if you don't want to make use of all its facilities.

Sounds pretty sweet, but tell me more like, the aftermath of all the working out and anything else.
Anyone else willing to throw their experience and other stuff. Go ahead. I'd like to hear more.
What do you mean, aftermath? You get fit, healthy and look better.

Well yeah, can you expand on that point?

  • 01.02.2013 1:59 PM PDT
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I'm listeni- Oh wait I don't give a -blam!- what you have to say.

Not really. Those should be reasons enough to start working out.

If it wasn't implied, you feel a million times better.

  • 01.02.2013 2:06 PM PDT
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Posted by: Frasier Crane
Not really. Those should be reasons enough to start working out.

If it wasn't implied, you feel a million times better.

Well I already made up my mind, and since the effects aren't immediate I'd like to know what will happen if I keep working with dedication. Physically, personally, socially. whatever. I dunno.

  • 01.02.2013 2:11 PM PDT
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I'm listeni- Oh wait I don't give a -blam!- what you have to say.

There is no exact formula for what you'll get out of it. If you research thoroughly and have a good routine + proper nutrition + dedication you'll achieve whatever goals you set out for. It's entirely dependant on what you train for, but you'll be fitter and healthier assuming you aren't chugging down a bunch of processed supplements.

  • 01.02.2013 2:37 PM PDT
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Stupid question but what are the things "you train for"?
Can you like, divide them into categories or something?
I don't really have any specific goals. I just love putting a strain on my body. More on the upper part of my body.

  • 01.02.2013 2:47 PM PDT
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I'm listeni- Oh wait I don't give a -blam!- what you have to say.

Well you can train for functional fitness, which as the name implies is developing strength/endurance/speed/technique that can be applied to real life situations. A lot of the massively ripped guys you see in magazines may look like they are superheroes, but are actually just gentle giants because their training methods focus on unnatural excercises that shock muscles to grow but dont do much other than make them look big. What IRL scenario requires you to flat bench 300lbs or bicep curl 100lbs? Theyre inefficent movements that don't transfer well into anything else.

Spec forces soldiers don't look anywhere near as big as bodybuilders but they're a f.uckload fitter and have more muscle endurance. Strength trainers don't look as ripped but are far stronger and have more muscle density. Track runners likely won't have much size but this works in their favour because they'll leave a bodybuilder in the dust.

If you enjoy pushing yourself, I'd suggest doing circuit training, endurance and strength training, to failure etc. Hypertrophy training ( bodybuiler style) is probably the easiest way to lift weights because you dont have to push yourself to failure.

Firstly get a decent BEGINNER routine and do that for a few months. Familiarize yourself with the equipment, excerises and learning proper technique, then move on to a strength program or an endurance program. Focus on getting a strong core and improving your pushups and pull-ups, and strength on compound excercises- bench, squats, deadlifts, shoulder press.

of course this is assuming you want to get strong without putting on a lot of bulk. Idk what your goals are so you should specify them first.

  • 01.02.2013 3:54 PM PDT
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yes thanks man. Strength is actually the preferable path rather than bulk. Not interested in being buff or none of that nonsense. Strength is much more useful.

  • 01.02.2013 4:05 PM PDT
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I'm listeni- Oh wait I don't give a -blam!- what you have to say.

K. Don't go heavy for the first month, lift at about 50% effort to make sure you get proper form.

Here's a good program for improving your pushups

Here's a good program for improving your pull-ups.

Both excercises require great functional strength and endurance and target many muscle groups.

Bear in mind you need to structure a routine so you don't overtrain your muscle groups otherwise you won't get any stronger. Theres no point doing the pushup routine on Monday then going to the gym tuesday and doing bench press. Your chest and triceps wont have time to recover. The pull-up program recommends doing pushups first thing in the morning; I'd omit this if youre already doing a pushup program. Remember to take at least 2 days off completely per week to rest your nervous system, and don't train the same muscles two days in a row. Well, not directly at least.

I'm still not sure what your goals are so instread of making a routine for you from scratch I'd recommend yoiu doing a bit of research, putting one together to fit your goals and posting it here for critiquing.

Oh and this is the best strength channel on youtube. Probably the best weightlifting channel in general. Guy knows his stuff.

[Edited on 01.02.2013 4:19 PM PST]

  • 01.02.2013 4:16 PM PDT
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Posted by: Frasier Crane
K. Don't go heavy for the first month, lift at about 50% effort to make sure you get proper form.

Here's a good program for improving your pushups

Here's a good program for improving your pull-ups.

Both excercises require great functional strength and endurance and target many muscle groups.

Bear in mind you need to structure a routine so you don't overtrain your muscle groups otherwise you won't get any stronger. Theres no point doing the pushup routine on Monday then going to the gym tuesday and doing bench press. Your chest and triceps wont have time to recover. The pull-up program recommends doing pushups first thing in the morning; I'd omit this if youre already doing a pushup program. Remember to take at least 2 days off completely per week to rest your nervous system, and don't train the same muscles two days in a row. Well, not directly at least.

I'm still not sure what your goals are so instread of making a routine for you from scratch I'd recommend yoiu doing a bit of research, putting one together to fit your goals and posting it here for critiquing.

Oh and this is the best strength channel on youtube. Probably the best weightlifting channel in general. Guy knows his stuff.

Thanks a lot man. This is some good stuff. That guy does seem to know his stuff so I'll subscribe to him and I'll check it out later coz it's like 0:40 here.

  • 01.02.2013 4:40 PM PDT

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Posted by: Reggae Panda
OP My gym does not have a squat rack, what do?


Then it's not a gym.
Go find a real gym.

  • 01.02.2013 8:43 PM PDT

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Wow frasier, that was actually some good advice.

  • 01.02.2013 8:45 PM PDT

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Posted by: Pornstellar
Ok I haz question!

When ive done several sets of barbell curls (25 pounds, 12 reps) i ocassionaly feel an intense strain on the bottom of my forearm. It feels as if my veins might burst. It subsides immediately after I stop lifting though.


You should do compound excercise instead of things like curls (imo), it works out more muscles. And as for the strain, you should get that checked out, normally you should feel your muscles inflate a bit but you shouldn't be feeling a strain like that. Do you stretch beforehand?

  • 01.03.2013 9:09 AM PDT
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Don't stretch beforehand, your muscles are cold and this could lead to injury.

As for the straining feeling, not sure what you mean exactly. If you don't feel any strain you're not pushing yourself hard enough, but if it's an unusual feeling then you should get it checked out. Maybe your wrists aren't as strong as your biceps and the weight you're using is putting too much strain on them.

It could also be that you're doing a lot of reps and you're feeling the burn from lactate buildup. Like I said if it feels out of the ordinary then don't do that exercise until you get the doc to look

  • 01.03.2013 9:30 AM PDT

Little tip for anyone wanting to start lifting. Always Form>wieght. Improper lifting form can cause injuries and hinder muscle development. Also don't worry about looking weak at the gym. Everyone has to start somewhere.

  • 01.03.2013 9:34 AM PDT

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Posted by: Burpees
Don't stretch beforehand, your muscles are cold and this could lead to injury.

As for the straining feeling, not sure what you mean exactly. If you don't feel any strain you're not pushing yourself hard enough, but if it's an unusual feeling then you should get it checked out. Maybe your wrists aren't as strong as your biceps and the weight you're using is putting too much strain on them.
It could also be that you're doing a lot of reps and you're feeling the burn from lactate buildup. Like I said if it feels out of the ordinary then don't do that exercise until you get the doc to look

Apparently this. Althoug Also, the way he described it, it sounded like it was a bad kind of strain rather than a good one. The "vein popping" thing definitely doesnt sound good. And as for stretching, google says do it afterwards and Warm-up beforehand. Although I can't confirm it because I need to stretch before squats otherwise I cramp. Whatever works for you tho.

  • 01.03.2013 1:20 PM PDT

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Posted by: Burpees
Don't stretch beforehand, your muscles are cold and this could lead to injury.


Lifting with cold muscles could lead to even greater injury.
I'd rather pull my quadricep stretching than tear my quadricep while squatting.

Get your blood going with a walk, then stretch, then lift.

[Edited on 01.03.2013 1:46 PM PST]

  • 01.03.2013 1:45 PM PDT
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Just do a warmup set.

  • 01.03.2013 1:50 PM PDT

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Or do both and get the most out of your workout.

Can't go full ROM without loosening tight muscles. A warmup set won't stretch out my hammies for ass-to-grass squats.

[Edited on 01.03.2013 1:53 PM PST]

  • 01.03.2013 1:52 PM PDT
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imo you don't need to do both, this could pre exhaust your muscles which will hinder working sets. Unless preexhaustion is part of your routine, just do a warmup set with 50 percent weight, focus on the negative to get a good stretch and you should be fine. It's also easy for beginners to overstretch which ends up tightening the muscles rather than elasticating them. I used to do it all the time before I learned correctly and it led to serious DOMs as well as a strained abductor which prevented me from running for weeks. Not good.

[Edited on 01.03.2013 1:58 PM PST]

  • 01.03.2013 1:57 PM PDT

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Wait, you're a runner aren't you?

  • 01.03.2013 2:24 PM PDT
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Not really anymore, but I used to be.

  • 01.03.2013 2:32 PM PDT

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I run track too and I know static stretching before your run is very bad.


But when I'm weightlifting, I find that I can achieve a greater range of motion when I stretch in addition to my warmup sets.

  • 01.03.2013 2:35 PM PDT
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Meh, to each their own

  • 01.03.2013 2:44 PM PDT
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XBL: MythicalMetal

If you're going to stretch, I'd recommend dynamic stretching

  • 01.05.2013 8:55 PM PDT