Beginning to Workout.

[al3x89]

So next week, I'm going to start working out.

I just have a few questions.

When should I eat? Before or after the workout?

Reps, how many sets should I do before I put on more weights? How my reps in a set, etc...

Just give me as many tips as possible for a beginner :D

[Frankie3s]

So next week, I'm going to start working out.

I just have a few questions.

When should I eat? Before or after the workout?

Reps, how many sets should I do before I put on more weights? How my reps in a set, etc...

Just give me as many tips as possible for a beginner :D

If you're really that new, for optimum results I would suggest that you get yourself a personal trainer. If you have the time, go to the library and take out some fitness books and that will help you to build a foundation to work on.

[nwmrkt]

go to some reputable fitness forums and read and read.

[kleptodathief]

mite wanna state ur goals for working out? height and weight currently?

if u wanna gain mass u gotta LIFT HEAVY and try use good form not momentum, google shud b another option but u want help here ay LOL


supplements mite help too but research them....i'd try creatine if ur interested

[Smashy]

Hooray for newbie gains!

[Alvito]

So next week, I'm going to start working out.

I just have a few questions.

When should I eat? Before or after the workout?

Reps, how many sets should I do before I put on more weights? How my reps in a set, etc...

Just give me as many tips as possible for a beginner :D

6 times a day you should eat. small meals. carbs, protein, low fat.

you should do a warm up set. then add weights. add weights every week. like +5 every week.

bench press, incline/decline/flat
deadlift
squat

5 reps of 5 sets, works well if you are lifting very heavy. this will get the most out of your newbie gains.

[DJNocturnal]

if you're going to a gym, leave your ego at the door. no matter how light you lift, no one there's going to laugh at you. everyone at the gym has their own goal.

once you get that step through, then ....

find a weight you're suitable with for each exercise you're doing. someone stated 5 sets 5 reps but that's more for strength gaining i'd think. i'm more of a 3 sets 10 reps person but I dont think it'd matter as much for a beginner until you get the hang of actually lifting. nutrition wise, im sure someone else can help you

[Fraser River Rat]

If you're this new to fitness training, go to a reputable gym. A gym that will assess your fitness level & recommend a training program for you. They will also reassess you at regular intervals & change your program as needed.

Recommended reading, find it in your library.
http://books.google.com/books?id=qo-vs5-SQC4C&dq=getting+stronger+bill+pearl&printsec=frontcover&source=web&ots=2htU2rM8YU&sig=nvq12etLDaDrw4qJVGii3cjX7MI#PPA84,M1

[al3x89]

6 times a day you should eat. small meals. carbs, protein, low fat.

you should do a warm up set. then add weights. add weights every week. like +5 every week.

bench press, incline/decline/flat
deadlift
squat

5 reps of 5 sets, works well if you are lifting very heavy. this will get the most out of your newbie gains.

I'll try to eat 6 meals a day, but sometimes I just don't have time. I work a lot. (It's summer, and I'm a student). I eat 4-5 daily.

if you're going to a gym, leave your ego at the door. no matter how light you lift, no one there's going to laugh at you. everyone at the gym has their own goal.

once you get that step through, then ....

find a weight you're suitable with for each exercise you're doing. someone stated 5 sets 5 reps but that's more for strength gaining i'd think. i'm more of a 3 sets 10 reps person but I dont think it'd matter as much for a beginner until you get the hang of actually lifting. nutrition wise, im sure someone else can help you

Thanks for the help.

mite wanna state ur goals for working out? height and weight currently?

if u wanna gain mass u gotta LIFT HEAVY and try use good form not momentum, google shud b another option but u want help here ay LOL


supplements mite help too but research them....i'd try creatine if ur interested

I just want bigger arms, just a little bit bigger. Maybe 1-2 inches? From there, I can work on it and make them bigger. But right now my goal is to gain as much muscle as possible from now till about October. Right now, my arms are too skinny, it disgusts me. lol

Umm, I'm 6'1" - 6'3"? I don't even know. I was measured at 6'1" in the league I play basketball in, but my friend is 6'3" and I'm as tall as him. So its somewhere around there. I'm somewhere around 160lbs (I've lost weight for sure cause I've been doing a lot of activities lately, I gotta cut down on it).

[Smashy]

if you're going to a gym, leave your ego at the door. no matter how light you lift, no one there's going to laugh at you. everyone at the gym has their own goal.

once you get that step through, then ....

find a weight you're suitable with for each exercise you're doing. someone stated 5 sets 5 reps but that's more for strength gaining i'd think. i'm more of a 3 sets 10 reps person but I dont think it'd matter as much for a beginner until you get the hang of actually lifting. nutrition wise, im sure someone else can help you

There are immature kids at most gyms, so they might giggle. But they're morons anyways. Do check your ego at the door for best results.

[DJNocturnal]

True, but the ones that laugh are also usually the ones doing nothing at the gym except checking out girls

[azn_dan]

Since your new, anything you do will help you gain muscle. With that aside, you might find it more fun/enjoyable to go with a friend. One who maybe already works out and can show you things that he does. Since your goal is to gain muscle, here is what i would suggest:

Compounds are a great way to work out more muscles at once. Excercises such as dead lifts, squats, bench press, military press and what not are good for beginners who are looking to put on some muscle. As for reps "3X10" is super old school, though you are new. I personally used to do the 5X5, but i have found better things :P. So for you i would recommend trying this:

Workout 3 days a week(say monday,wednesday, and friday). Since i wouldn't recommend trying isolations when you first start, try hitting every compound excercise you can think of each day. Since you are new, you will feel sore but should heal up faster, usually. Mondays try the 5X5 for strength, wednesday try the 3x10 for something in between strength and endurance, and the friday hit up say 3X15 for endurance.

This is just one of the possible workout schemes that can be made for you, but its just my opinion. If you want some more advanced stuff just pm me and i can hook you up with some pretty good articles.

[al3x89]

Since your new, anything you do will help you gain muscle. With that aside, you might find it more fun/enjoyable to go with a friend. One who maybe already works out and can show you things that he does. Since your goal is to gain muscle, here is what i would suggest:

Compounds are a great way to work out more muscles at once. Excercises such as dead lifts, squats, bench press, military press and what not are good for beginners who are looking to put on some muscle. As for reps "3X10" is super old school, though you are new. I personally used to do the 5X5, but i have found better things :P. So for you i would recommend trying this:

Workout 3 days a week(say monday,wednesday, and friday). Since i wouldn't recommend trying isolations when you first start, try hitting every compound excercise you can think of each day. Since you are new, you will feel sore but should heal up faster, usually. Mondays try the 5X5 for strength, wednesday try the 3x10 for something in between strength and endurance, and the friday hit up say 3X15 for endurance.

This is just one of the possible workout schemes that can be made for you, but its just my opinion. If you want some more advanced stuff just pm me and i can hook you up with some pretty good articles.

Thanks!

Yeah, I'm gonna be going with a friend. He's gonna start, but he did his reading, I haven't. So I'll listen to him haha.

Is it ok I my days change every week (baseball, work etc).

Like this week, I can do Monday, Wednesday, and Thursday... next week I might not be able to. Is that ok?

[skewed]

Of course...don't let it take over your life. It ain't a job or anything therefore do it at your own pace. If you are sick, don't go. The extra day resting will be a lot healthier for you (and others).

[kleptodathief]

op: gl man... from ur info, i take ur a pretty tall, skinny dood? just eat eat and pound those weights! no pain no gain! :lol:

ps when u do a barbell biceps curl equal to ur body weight u will have reached ur goal :D


GL

[al3x89]

op: gl man... from ur info, i take ur a pretty tall, skinny dood? just eat eat and pound those weights! no pain no gain! :lol:

ps when u do a barbell biceps curl equal to ur body weight u will have reached ur goal :D


GL


Yeah, I like my height, its perfect. But I think I'm a lil too thin.

I'll def. post my results.

BTW guys, lets say I work out 3-4 times a week, for 1.5-2 hours, how soon should I expect results?

I started Monday, and I thought it went well. Woke up on Tuesday sore, but I know if I get through this, which I can, then I'll be satisfied.

I was pushing myself a lot, I'm really determined to get this done.

[SoGood]

don't expect results right away...
alot of ppl expect it right away and when its not there yet, they just give up
i would say if on pace, 4-6 weeks you see some results.

[azn_dan]

Yeah, I like my height, its perfect. But I think I'm a lil too thin.

I'll def. post my results.

BTW guys, lets say I work out 3-4 times a week, for 1.5-2 hours, how soon should I expect results?

I started Monday, and I thought it went well. Woke up on Tuesday sore, but I know if I get through this, which I can, then I'll be satisfied.

I was pushing myself a lot, I'm really determined to get this done.

I would consider working out for max an hour. I dont know if theres scientific studies or what not, but from readings they suggest that working out more than 1 hour usually pushes your body from an anabolic state(muscle building) to a catabolic state(muscle eating). Also usually when you start you should be feeling sore the first day or 2 and then be alright again(thank god for newbie gains :D)

[skewed]

I agree with azn_dan that one hour is good enough. Working out 3-4 times per week, one hour will give you plenty of time to do pretty much anything. If you are spending a bit more time, use it to focus on less concentrate muscle groups. Abs/obliques/your core are good examples. These muscles tend to recover quite fast therefore you can work them out 2-3 times per week on their own for a few minutes.

Don't expect results to come quickly. Like someone mentioned above, minimum a month before you see a slight difference. The biggest result you will experience right away is that you will feel better, sleep better and not feel as tired (except your muscles).

[kleptodathief]

as with working out...its like a catch 22... u sometimes feel too lazy or don't have the energy to workout...but when u do workout it will give alot more energy and u'll feel energized after... i hate days when i can't push it ie give it 110% ... :confused:

[UrbanPoet]

10 meals a day.
MAke sure you have 12 raw eggs and steak for breakfast.

Then you can start your work out with calastetics to new age music called jazz.
then continue with knee thrust.
http://youtube.com/watch?v=N3HBvjIloSE

[winner2000]

I would consider working out for max an hour. I dont know if theres scientific studies or what not, but from readings they suggest that working out more than 1 hour usually pushes your body from an anabolic state(muscle building) to a catabolic state(muscle eating). Also usually when you start you should be feeling sore the first day or 2 and then be alright again(thank god for newbie gains :D)

I don't disagree with you about the 1 hour thing, but you also have to consider the "quality" of that hour. A lot of times people take huge ass breaks in between sets or exercises, or they spend an excessive amount of time talking to friends and all that. Sometimes what one efficient person can get done in an hour will take 90 minutes for another person to do with all those breaks/rest periods and stuff...just something to keep in mind.

[al3x89]

don't expect results right away...
alot of ppl expect it right away and when its not there yet, they just give up
i would say if on pace, 4-6 weeks you see some results.

Well, I'm not expecting results right away, I know it takes time.

I just wanted to know how long till I should see results, so I know I'm doing everything right :D

[1Tang]

i dont suggest a personal trainer, ithink its a complete waste of money. if your trying to gain muscle mass you should be doing 6 reps of every excercise on your fifth rep you should be struggling and the sixth one with a spot. eat lots through out the day and have a protein shake after your workout.

[maebach]

http://fitness.scoobysworkshop.com/

I've found this site works well

[edgarb]

http://forum.bodybuilding.com has everything you need

[al3x89]

Ok it's been 2 weeks since I started, and I'd like to say that I am seeing small results, but atleast I know I'm doing something right.

I've been eating well, about 5-6 meals a day.

I've been doing 3 sets 8-10 reps on each muscle that I want to work out. I've been going to the gym 3 times a week (Monday, Wednesday and Friday), working out for 1 hour.

Oh, and the last two weeks, I've been sleeping much better. I feel better at night knowing I didn't waste my day scratching my arse :D

[kleptodathief]

op: keep it up...lets c how long it takes u to 'slack' off LOL

[no_name]

how many grams of protein should you take each day.

[poedua]

how many grams of protein should you take each day.

If you are a newbie to weight training and trying to add muscle mass, you only need about .8 grams of protein per pound of bodyweight per day.

You can easily get this from food sources as part of a healthy diet.

[al3x89]

op: keep it up...lets c how long it takes u to 'slack' off LOL

I'd say that would probably be until I'm finally fully satisfied. But that won't be for long.:razz: