Dumbed down gym schedule

[DrunkenSailor]

I started gym for almost a month I am going 3/4 times a week. I am trying to build some muscle, improve my T and therefore my mood. There are a few problems though:

1. Don’t know which exercises I should do for each muscle group.
2. Gym is crowded so fucking benches are always taken. Also hate barbells.
3. Don’t know how to remove/add weights on machines lmao, like barbells or chest press machines.
4. Don’t know how often I should target a group of muscle.
5. Should I do 3x10 with a slightly lower weight or 3x6/7 with heavier weight?
6. I’m retarded and usually I do not perform the exercises correctly.

Can you help a really dumb gymcel beginner?

 

[Toggle9877]

Chatgpt is free brother

 

[-=t3rm1n4t0r_2005=-]

Chatgpt is free brother

chatgpt is terrible in fitness advice. Legit bro-science answers.

 

[-=t3rm1n4t0r_2005=-]

I started gym for almost a month I am going 3/4 times a week. I am trying to build some muscle, improve my T and therefore my mood. There are a few problems though:

1. Don’t know which exercises I should do for each muscle group.
2. Gym is crowded so fucking benches are always taken. Also hate barbells.
3. Don’t know how to remove/add weights on machines lmao, like barbells or chest press machines.
4. Don’t know how often I should target a group of muscle.
5. Should I do 3x10 with a slightly lower weight or 3x6/7 with heavier weight?
6. I’m retarded and usually I do not perform the exercises correctly.

Can you help a really dumb gymcel beginner?

1. Depends on what machines you have available. There is a book "Essential exercises" by Chris Beardsley - it describes everything you need to know in terms of exercise selection. Generally - pick the most stable variation of a compound movement you have available.

2. Don't do barbells then, they are suboptimal to smith/machines anyway.

3. What do you mean, just load a plate on the machine, or stick a pin to the weight you want to? Not sure what the question here is.

4. Every 48 hours is most optimal. Generally, you either do 2-3 sets 3x a week, or 3-5 sets 2x a week.

5. I usually recommend all the beginners to go with heavier weights. A lot of reasons for it. Stick to 4-8 reps unless you can't perform exercise with good form doing 4-8 reps - then do 10-12 or whatever.

6. See 1)

 

[DrunkenSailor]

I usually recommend all the beginners to go with heavier weights. A lot of reasons for it. Stick to 4-8 reps unless you can't perform exercise with good form doing 4-8 reps - then do 10-12 or whatever.

Why?

 

[-=t3rm1n4t0r_2005=-]

Why?

Mainly because beginners tend to quit a higher rep set (12+ reps) due to afferent feedback rather than task failure.

For example, sensation of burning that is present on a higher rep set, or feeling of cardiovascular demand, both will raise the perception of effort. Beginners can't take care of perception of effort. As a beginner, sometimes 3RIR will feel like complete failure, because of those sensations.