bluebandz
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GUIDE TO THE GYM
BLUEBANDZ
Disclaimer:
Generally, going to the gym is safe, and working out is safe, however, keep in mind it is possible to get injured working out or being at the gym. Be cautious when working out and never push yourself past what is safe.
My other threads:
Ultimate guide to fat loss - https://looksmax.org/threads/blueba...eight-loss-botb-worthy.2155602/#post-29675620
Addy vs Nic (just some findings, absolutely do not do unless prescribed same with everything else) - https://looksmax.org/threads/adderal-vs-nicotine.2136045/
Guide to reta -
https://looksmax.org/threads/guide-to-reta.2114546/
ULTIMATE guide to statusmaxxing (NO BS)
MOST people should DNR this as they work
out already and know what they are doing, but there is a rise of younger people on the forum who may not even work out. This thread is just to help with basics.
Table of contents:
1 - Picking the right gym
2 - What split and machines should I do?
3 - How many sets and reps should I do?
4 - What should I eat before and after working out?
5 - Things to avoid
I - Picking the right gym
I won’t make this too long because it is very straightforward. But generally, you want to go to the gym closest and most accessible to you.
If for some reason you don’t want to go there or it costs too much, try finding one within 10-15 minutes to you via your preferred method of travel.
It is also usually optimal for them to be open until later at night, however most gyms do this.
My personal gym is Crunch, which I love. Other factors in choosing your gym can be:
Do your friends go there?
How’s the equipment? (almost always fine)
How much is a membership compared to other gyms in your area?
Do they follow my other criterias?
Once you have a membership, you can move on to the next steps.
II - What split/machines should I do?
I was doing some BULLSHIT before! That was until I went to the gym with my friend for the first time! He’s really a great guy by the way.
For two years I had not been gaining muscle and I had been doing some bs. I was doing the worst machines for no reason. I would do full body but only the machines I liked. And those machines were super un optimal. The split you should do depends on you. You can do the Arnold split, which many say is super optimal. The arnold split is this:
BLUEBANDZ
Disclaimer:
Generally, going to the gym is safe, and working out is safe, however, keep in mind it is possible to get injured working out or being at the gym. Be cautious when working out and never push yourself past what is safe.
My other threads:
Ultimate guide to fat loss - https://looksmax.org/threads/blueba...eight-loss-botb-worthy.2155602/#post-29675620
Addy vs Nic (just some findings, absolutely do not do unless prescribed same with everything else) - https://looksmax.org/threads/adderal-vs-nicotine.2136045/
Guide to reta -
https://looksmax.org/threads/guide-to-reta.2114546/
ULTIMATE guide to statusmaxxing (NO BS)
MOST people should DNR this as they work
out already and know what they are doing, but there is a rise of younger people on the forum who may not even work out. This thread is just to help with basics.
Table of contents:
1 - Picking the right gym
2 - What split and machines should I do?
3 - How many sets and reps should I do?
4 - What should I eat before and after working out?
5 - Things to avoid
I - Picking the right gym
I won’t make this too long because it is very straightforward. But generally, you want to go to the gym closest and most accessible to you.
If for some reason you don’t want to go there or it costs too much, try finding one within 10-15 minutes to you via your preferred method of travel.
It is also usually optimal for them to be open until later at night, however most gyms do this.
My personal gym is Crunch, which I love. Other factors in choosing your gym can be:
Do your friends go there?
How’s the equipment? (almost always fine)
How much is a membership compared to other gyms in your area?
Do they follow my other criterias?
Once you have a membership, you can move on to the next steps.
II - What split/machines should I do?
I was doing some BULLSHIT before! That was until I went to the gym with my friend for the first time! He’s really a great guy by the way.
For two years I had not been gaining muscle and I had been doing some bs. I was doing the worst machines for no reason. I would do full body but only the machines I liked. And those machines were super un optimal. The split you should do depends on you. You can do the Arnold split, which many say is super optimal. The arnold split is this:
- Day 1 & Day 4: Chest and Back
- Day 2 & Day 5: Shoulders and Arms (biceps, triceps, and forearms)
- Day 3 & Day 6: Legs (quads, hamstrings, glutes, and calves)
- Day 7: Rest (don’t go to the gym)
I do not actually do this split, however. I do an upper lower rest split. This simply means I will go to the gym one day and do upper body (chest, back. arms. shoulders), go the next and do lower body (legs and abs), and then rest the next day. This means I take roughly two rest days in one week. Many people prefer to go to the gym more, so feel free to do any known split. Just avoid doing full body unless you truly cannot go to the gym often.
I don’t really want to write out all of the machines that I do, but generally, if a machine has an alternative that has plates and actual weights that you have to physically put on, that machine is usually better.
III - How many sets and reps should I do?
Sets just mean how many times you use the machine. Reps mean how many times you do the range of motion within that set. For example, if I go on leg press, do 8 reps, rest for a bit, and then do another 8 reps, I did 2 sets of 8 reps.
When I looked it up, they were saying some bullshit. So I’ll tell you MY set and rep range that everyone I know who is serious about the gym follows:
2 sets of 6-8 reps
We are working until FAILURE though. If we get more than 8 reps, we up the weight. If we get less than six reps, we lower the weight. Anywhere between 6-8 reps is the sweet spot and should be where failure is.
IIII - What should I eat before and after working out?
Before working out, it is recommended to eat .5g of carbs per pound of body weight. This should be done 1-3 hours before working out. If you are closer to working out, (30-60 minutes) then you can eat 15-30g carbs.
After working out try to aim for 20-40g of protein within one hour of you finishing your workout.
V - What should I avoid?
There will always be many things to avoid that I can’t go over. But just try avoiding weird machines and going too fast. You want to slowly do your machine so you aren’t being carried by momentum. You also want to avoid training the same muscle group in one day because that’s redundancy.
I don’t really want to write out all of the machines that I do, but generally, if a machine has an alternative that has plates and actual weights that you have to physically put on, that machine is usually better.
III - How many sets and reps should I do?
Sets just mean how many times you use the machine. Reps mean how many times you do the range of motion within that set. For example, if I go on leg press, do 8 reps, rest for a bit, and then do another 8 reps, I did 2 sets of 8 reps.
When I looked it up, they were saying some bullshit. So I’ll tell you MY set and rep range that everyone I know who is serious about the gym follows:
2 sets of 6-8 reps
We are working until FAILURE though. If we get more than 8 reps, we up the weight. If we get less than six reps, we lower the weight. Anywhere between 6-8 reps is the sweet spot and should be where failure is.
IIII - What should I eat before and after working out?
Before working out, it is recommended to eat .5g of carbs per pound of body weight. This should be done 1-3 hours before working out. If you are closer to working out, (30-60 minutes) then you can eat 15-30g carbs.
After working out try to aim for 20-40g of protein within one hour of you finishing your workout.
V - What should I avoid?
There will always be many things to avoid that I can’t go over. But just try avoiding weird machines and going too fast. You want to slowly do your machine so you aren’t being carried by momentum. You also want to avoid training the same muscle group in one day because that’s redundancy.
