can someone help me get into gym

[got.daim]

lmk, i can pm or u can pm

 

[ocdcel]

dude what? just find a gym

 

[got.daim]

dude what? just find a gym

noo like help me design a workout and stuff i already have equipment

 

[ocdcel]

noo like help me design a workout and stuff i already have equipment

oh.
science based training
do your own research and find whats best for you

 

[Sweakyy]

Start with PPL split it's the easiest and more fun to get into, eat 150g+ of protein a day everyday no excuse, no need to bulk I never bothered and made good gains

You need to be lifting heavier almost every session to make progress don't bother with muh science based training fullbody etc as a beginner until you're repping atleast 225 on bench

Look up typical push (chest soulder tris) pull (back biceps) and leg days on tiktok and copy them

 

[Yonee]

its all over the internet go find one

 

[got.daim]

oh.
science based training
do your own research and find whats best for you

Start with PPL split it's the easiest and more fun to get into, eat 150g+ of protein a day everyday no excuse, no need to bulk I never bothered and made good gains

You need to be lifting heavier almost every session to make progress don't bother with muh science based training fullbody etc as a beginner until you're repping atleast 225 on bench

Look up typical push (chest soulder tris) pull (back biceps) and leg days on tiktok and copy them

its all over the internet go find one

mon/ wed / fri

rowing warmup:
- 5 mins light warmup @ 18 spm
- 10 strokes legs-only → 10 arms-only → 10 full strokes

rowing workout:
- 3x500 @ hard pace (90%)
- 3x1 min sprints @ 90-100%
- 5-10 min steady row @ 18-20 spm

workout after rowing:
1. lateral raises dumbbell
4 sets
12-20 reps

2. overhead press
4 sets
8-12 reps

3. cable lateral raises
3 sets
12-15 reps

4. rear delt fly
3 sets
12-15 reps

5. face pulls
3 sets
15-20 reps

6. isometric lateral hold
2 sets
max time

thoughts?

 

[Lefty Rankin]

lmk, i can pm or u can pm

No, you gotta do that yourself.

 

[got.daim]

No, you gotta do that yourself.

idk where to start

i made this tho, lmk what u think and what i should do differently
mon/ wed / fri



rowing warmup:

- 5 mins light warmup @ 18 spm

- 10 strokes legs-only → 10 arms-only → 10 full strokes



rowing workout:

- 3x500 @ hard pace (90%)

- 3x1 min sprints @ 90-100%

- 5-10 min steady row @ 18-20 spm



workout after rowing:

1. lateral raises dumbbell

4 sets

12-20 reps



2. overhead press

4 sets

8-12 reps



3. cable lateral raises

3 sets

12-15 reps



4. rear delt fly

3 sets

12-15 reps



5. face pulls

3 sets

15-20 reps



6. isometric lateral hold

2 sets

max time

 

[Lefty Rankin]

idk where to start

i made this tho, lmk what u think and what i should do differently
mon/ wed / fri



rowing warmup:

- 5 mins light warmup @ 18 spm

- 10 strokes legs-only → 10 arms-only → 10 full strokes



rowing workout:

- 3x500 @ hard pace (90%)

- 3x1 min sprints @ 90-100%

- 5-10 min steady row @ 18-20 spm



workout after rowing:

1. lateral raises dumbbell

4 sets

12-20 reps



2. overhead press

4 sets

8-12 reps



3. cable lateral raises

3 sets

12-15 reps



4. rear delt fly

3 sets

12-15 reps



5. face pulls

3 sets

15-20 reps



6. isometric lateral hold

2 sets

max time

Yeah, do it.

 

[ocdcel]

mon/ wed / fri

rowing warmup:
- 5 mins light warmup @ 18 spm
- 10 strokes legs-only → 10 arms-only → 10 full strokes

rowing workout:
- 3x500 @ hard pace (90%)
- 3x1 min sprints @ 90-100%
- 5-10 min steady row @ 18-20 spm

workout after rowing:
1. lateral raises dumbbell
4 sets
12-20 reps

2. overhead press
4 sets
8-12 reps

3. cable lateral raises
3 sets
12-15 reps

4. rear delt fly
3 sets
12-15 reps

5. face pulls
3 sets
15-20 reps

6. isometric lateral hold
2 sets
max time

thoughts?

looks solid, im not a gymcel so im not supposed to know but start with this and then change according to how your body responds the best. youll most likely get newby gains then if your in late / after puberty you wont be able to grow significantly, thats when u start gear up.

 

[ezio6]

Do 5x5 basic lil kid