gymcels; any tips?

[Deleted member 108926]

I’m looking to start working out but I have no clue where to start. I’d appreciate it if any gymcels would want to share some knowledge for the rookie. Currently , I am as follows:

• Averagely fit (9 on the bleep test)
• Mid teens
• 5’7
• Lacking significant muscle

Any tips are welcomed
P.S , my sessions are probably max one hour a day

 

[Deleted member 80562]

Watch Jordan peters

 

[jonkler]

idk lift heavy things and eat protein

 

[Deleted member 108926]

Watch Jordan peters

Thank you.

 

[Deleted member 108926]

idk lift heavy things and eat protein

most real advice yet tbh

 

[blackpilledloser]

5’7

dont even bother wasting ur time on the gym. just become a femboy n take dick up ur ass for some money.

 

[Deleted member 108926]

. just become a femboy

… who says I havent

 

[GreekGenes]

Im gonna assume that your goal is not to become a body builder, so for an aesthetic physique here's my advice as an intermediate lifter:


most importantly, lift HEAVY. Obviously listen to your body at the same time and don't risk injury. But you need to lift HEAVY for muscle growth. If you can do more than 12 reps in a set it means the weights are too low.

Then, I don't recommend full body work outs, but high intensity splits.

Lastly, i also don't recommend going on a big bulk and then cutting again. You can build muscle while being in a caloric deficit even. But maintenance calories will be even better.

 

[Deleted member 108926]

Im gonna assume that your goal is not to become a body builder, so for an aesthetic physique here's my advice as an intermediate lifter:


most importantly, lift HEAVY. Obviously listen to your body at the same time and don't risk injury. But you need to lift HEAVY for muscle growth.

Then, I don't recommend full body work outs, but high intensity splits.

Lastly, i also don't recommend going on a big bulk and then cutting again. You can build muscle while being in a caloric deficit even. But maintenance calories will be even better.

I’m a wild rookie; what is considered heavy and in what form should I be lifting? Many thanks though.

 

[sirmimbing]

Find a decent beginner fullbody program thats 2-4x a week, focusing on mostly compounds with some isolation stuff. Train mostly in the 5-12 rep range, with probably 4-12 weekly sets for most body parts, 1-3 reps from failure, bulk if you're skinny, eat a lot of protein and sleep well. That's about it.
Some good youtube channels are:

Jeff Nippard

Hello everyone! I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for almost 20 years. I hope you enjoy my videos! Pre-order my new hard-copy book...

www.youtube.com

Renaissance Periodization

RP Strength (Renaissance Periodization) is a company with one mission: to get as many people as possible into the shapes of their lives. We help people transform in 5 specific ways: 1.) Customized hypertrophy training for less than a dollar a day through our RP Hypertrophy App...

www.youtube.com

Geoffrey Verity Schofield

Helping humanity become healthier, happier and a little bit more huuuge. New Videos Every Day That They're Uploaded! That's about all. Subscribe for informative, educational and occasionally entertaining fitness videos. Book 1: SWEAT (beginners/intermediates)...

www.youtube.com

Alex Leonidas

I'm Alex Leonidas! My ultimate goal is to help you achieve the body of your dreams, while empowering you to live a better life. I have helped thousands of lifters accomplish their goals, and look forward to assisting you as well. Prepare to hear many discussions on concurrent periodization...

www.youtube.com

Programs:



Good luck!

 

[GreekGenes]

I’m a wild rookie; what is considered heavy and in what form should I be lifting? Many thanks though.

Look at channels and guides like these, brother:

Seated dumbbell overhead press guide and video | Weight Training Guide

Target your anterior deltoids with the seated dumbbell overhead press, a primary compound exercise that synergistically works your triceps and upper pecs.

weighttraining.guide

 

[Deleted member 108926]

Find a decent beginner fullbody program thats 2-4x a week, focusing on mostly compounds with some isolation stuff. Train mostly in the 5-12 rep range, with probably 4-12 weekly sets for most body parts, 1-3 reps from failure, bulk if you're skinny, eat a lot of protein and sleep well. That's about it.
Some good youtube channels are:

Jeff Nippard

Hello everyone! I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for almost 20 years. I hope you enjoy my videos! Pre-order my new hard-copy book...

www.youtube.com

Renaissance Periodization

RP Strength (Renaissance Periodization) is a company with one mission: to get as many people as possible into the shapes of their lives. We help people transform in 5 specific ways: 1.) Customized hypertrophy training for less than a dollar a day through our RP Hypertrophy App...

www.youtube.com

Geoffrey Verity Schofield

Helping humanity become healthier, happier and a little bit more huuuge. New Videos Every Day That They're Uploaded! That's about all. Subscribe for informative, educational and occasionally entertaining fitness videos. Book 1: SWEAT (beginners/intermediates)...

www.youtube.com

Alex Leonidas

I'm Alex Leonidas! My ultimate goal is to help you achieve the body of your dreams, while empowering you to live a better life. I have helped thousands of lifters accomplish their goals, and look forward to assisting you as well. Prepare to hear many discussions on concurrent periodization...

www.youtube.com

Programs:



Good luck!

Thank you so so much. I’ll have a look into a bit more but I definetly will be getting started. Thanks for the luck!

 

[Deleted member 108926]

Look at channels and guides like these, brother:

Seated dumbbell overhead press guide and video | Weight Training Guide

Target your anterior deltoids with the seated dumbbell overhead press, a primary compound exercise that synergistically works your triceps and upper pecs.

weighttraining.guide

I appreciate your help brother. Thank you very much.

 

[Deleted member 110247]

at 5'7 you are basically just dwarfmaxxing

 

[Deleted member 51715]

i do fullbody every 48 hours 1 set per muscle and im progressing every time

 

[Deleted member 108926]

at 5'7 you are basically just dwarfmaxxing

unfit greycel

 

[Deleted member 110247]

unfit greycel

if women want a gymcel bf then they can easily find an avg height one. just lay down and rot son

 

[Deleted member 108926]

if women want a gymcel bf then they can easily find an avg height one. just lay down and rot son

wow such a new opion detected

 

[Deleted member 110247]

wow such a new opion detected

the truth is the truth regardless of how many times its been said

 

[Deleted member 108926]

the truth is the truth regardless of how many times its been said

truth detected , opinion rejected

 

[Binocs]

buy a 30# dumbell and to side curls because it targets more muscle