Workout/Muscle Gaining
- Thread starter joz123
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Denaut
Trump's Staff
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Starting Strength
There is also a DVD set available and an App with some nice features. Other people think there are better beginner programs available, but my experience is that they are all basically the same in effectiveness, SS's advantage is how much good, detailed information is available and how spelled out the plan is.
Ossoi
Tranny Chaser
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What is your current physical condition: height, weight, age, body fat % (eg can you see your abs or any ab outline either unflexed or unflexed)
If you are a total beginner to the gym then for a short period you will be able to gain muscle whilst also losing body fat (with the right program and diet etc)
Dandai
<WoW Guild Officer>
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Yes, for the love of god, don't skip leg day. As a beginner/non-lifter, gains should come pretty quick and slow down/plateau after a couple months. Be consistent and go slow. Don't compare yourself to the meatheads throwing around a ton of weight. You'll get there as long as you pace yourself and don't get injured trying to do too much, too fast or work everything all at once.
In addition to whatever other good advice you may glean from this thread or the other, aim for eating at least 30g of protein in one sitting whenever you eat. Research has shown muscle protein synthesis is only triggered when you reach/exceed a certain threshold of a certain amino acid (and almost every protein source has that quantity at 30g). It used to be (maybe still is?) conventional wisdom to eat lightly and often if you're trying to build muscle - and there's nothing wrong with that if that's what you want to do - but just make sure at least one of those meals includes a minimum of 30g of protein.
Best of luck.
In addition to whatever other good advice you may glean from this thread or the other, aim for eating at least 30g of protein in one sitting whenever you eat. Research has shown muscle protein synthesis is only triggered when you reach/exceed a certain threshold of a certain amino acid (and almost every protein source has that quantity at 30g). It used to be (maybe still is?) conventional wisdom to eat lightly and often if you're trying to build muscle - and there's nothing wrong with that if that's what you want to do - but just make sure at least one of those meals includes a minimum of 30g of protein.
Best of luck.
Hosix
All labs matter!
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joz123
Potato del Grande
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6 feet, 140 pounds, can see abs when flexed. My legs are toned but my arms are scrawny.
Drinsic
privileged excrementlord
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Ossoi
Tranny Chaser
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Do you think you will be able to follow a diet which says eat Xg protein a day, Yg carbs and Zg fat?
Ossoi
Tranny Chaser
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OK, so normally for a beginner I would advise eating at a calorie deficit because they can build muscle and lose fat simultaneously and most beginners are overweight.
At 6ft and 140lbs with visible flexed abs you sound underweight, so we can start with eating at a calorie surplus.
How many times a week can you train 3-4 x 1 hour?
ZyyzYzzy
RIP USA
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Don't listen to
Ossoi
. 3 times a week squat/bench/row alternate squat/OHP/deadlift. 3x5 starting strength program until you plateau on it (should take you to about 135ohp, 225bench/row, 315squat and 405dead for maxes) Don't listen to people in the gym of they are doing accessory work. Those main lifts are all you need as a beginner. Eat a lot.
Research the program aand proper form.
Ossoi
. 3 times a week squat/bench/row alternate squat/OHP/deadlift. 3x5 starting strength program until you plateau on it (should take you to about 135ohp, 225bench/row, 315squat and 405dead for maxes) Don't listen to people in the gym of they are doing accessory work. Those main lifts are all you need as a beginner. Eat a lot.Research the program aand proper form.
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Ossoi
Tranny Chaser
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Ah yes "eat a lot" great advice genius - how many calories does he need? How much protein? How much carbs?
"don't listen to Ossoi"
Yeah, it's not like I didn't put on 9.4lbs of muscle in six months despite everyone in the weight lifting thread saying "no impossible"
joz123
once we establish what your goals are I'm happy to send you some programs I've used and write up your macros for you. Really though you could do it yourself if you wanted, the formula I would use is here Setting Up a Diet for Muscle Growth | RNT Fitness
"don't listen to Ossoi"
Yeah, it's not like I didn't put on 9.4lbs of muscle in six months despite everyone in the weight lifting thread saying "no impossible"
joz123
once we establish what your goals are I'm happy to send you some programs I've used and write up your macros for you. Really though you could do it yourself if you wanted, the formula I would use is here Setting Up a Diet for Muscle Growth | RNT Fitness
Stave
Potato del Grande
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I just came here to find this info. Glad someone made a thread. I'll browse through the exercise thread as well. I just bought a gym membership to Planet Fitness (I know I know) but I'm not looking to get jacked. Just want to get more in shape. Like Chris Pratt shape or something like that. I'm 6'4", 180lbs. I'm not overweight, a little bit of a belly I guess, I'm pretty sure I'll burn that off while I gain muscle. I'm somewhat skinny framed by default. I was about 155lbs my entire life until about 5 years ago or so when my metabolism started catching up with me. I've never watched what I eat before.
I'm at a total loss though on how to start though. I'd like to exercise 3 or 4 times a week, 30 minutes to an hour. I have no idea which exercises I should do with Planet Fitness equipment, and I have no idea what to eat. Everywhere I read just says deadlift all day eery day, and inhale chickens and you too can be the size of the Rock. Well I'm looking for something realistic, that isn't going to kill me and demotivate me. I also have no idea what supplements to use. When I did work out for a few months about 15 years ago, it was gross whey protein shakes, and creatine. No idea what the best stuff to use now days is for the best gains. Any tips or pointers would be appreciated.
I'm at a total loss though on how to start though. I'd like to exercise 3 or 4 times a week, 30 minutes to an hour. I have no idea which exercises I should do with Planet Fitness equipment, and I have no idea what to eat. Everywhere I read just says deadlift all day eery day, and inhale chickens and you too can be the size of the Rock. Well I'm looking for something realistic, that isn't going to kill me and demotivate me. I also have no idea what supplements to use. When I did work out for a few months about 15 years ago, it was gross whey protein shakes, and creatine. No idea what the best stuff to use now days is for the best gains. Any tips or pointers would be appreciated.
Ossoi
Tranny Chaser
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whey protein and creatine are still the essential supplements.
As a beginner to lifting weights you can build muscle whilst losing fat. Set up your diet via Setting Up a Fat Loss Diet: Protein | RNT Fitness