Help a beginner in the Gym

[stleonhardsquelle]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

 

[egyptiansub5]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

okay so first thing u need is test

 

[RetaRetaReta]

Instead of gym, just pin HGH

 

[stleonhardsquelle]

Instead of gym, just pin HGH

im taller than most people my age

 

[RetaRetaReta]

im taller than most people my age

Your competition is not the normies in your shitty school. The competition is the TikTok eboys and the Tinder Chads who the girls in your school are capable of fucking due to social media.

You need to reach 6'4 ideally

 

[TheOsei]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

If ur not BBC hop on 300 test or ur wasting time and stressing body which isn’t natooral

 

[RetaRetaReta]

im taller than most people my age

 

[Deleted member 165229]

I added u to a good thread

 

[SubhumanYuki]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

Dont listen to gymcels in the gym and u should be fine

 

[stleonhardsquelle]

I added u to a good thread

thanks

 

[Deleted member 165229]

thanks

Yw

 

[Idontknow-]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

Do like 2-3 sets per muscle and with a low rep range (not 1 or 2) and you will progress. I mean thats the way I train.

 

[stleonhardsquelle]

Do like 2-3 sets per muscle and with a low rep range (not 1 or 2) and you will progress. I mean thats the way I train.

2-3 sets per day right?

 

[Idontknow-]

2-3 sets per day right?

2-3 sets per muscle. Ask @59H390 for his thread. He has a good one.

 

[yochico_yojordan]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

PPL and UL are both good splits. Don't worry too much about the most "optimal" or perfect routine, changing it every two weeks to the newest data will just waste your time. Consistency is more important.

That being said, here are some general guidelines for designing your split

As a beginner you should be doing 10-12 sets/muscle group/week. This is more important than sets per session. For example, if you're doing PPL and hit chest 2x per week, that means each session you should be doing 5-6 sets total, whereas if you were on UL hitting it 3x per week you could get away with 3-4 sets/session.

Generally, you should be lifting out as much as you can a week without regressing or stagnating. If you do worse than you did last session on a lift, you're doing too much volume. I like to have 2 rest days a week, but it really depends on how much effort you put in, how much sleep you get, your diet, etc.

Compounds and isolations are both good. It just depends on the muscle. I like to do a mix for most things.

In terms of muscle size: Cables/Machines>Barbells>Dumbbells
Dumbbells work smaller supporting muscles which is nice for functional strength. Machines get a lot of hate but they have stricter movements and isolate the target muscles more, allowing your body to focus it's output on them, so it's objectively better for growing in size.

On diet: eat at least 1g protein/lb bodyweight per day. Don't go on excessive cuts at your age, it can stunt your height. Don't go on excessive bulks either, it just increases your bodyfat which ruins your physique and lowers test. Maingain or go on gradual bulk/cut cycles (300 calorie deficit or surplus). Eat some carbs 30-60 minutes before your lifts for energy. Eat some carbs after your lift to restore muscle glycogen. You mentioned being skinny, so you could probably use a lean bulk right now until you get to a normal weight. Count calories with an app like myfitnesspal or cronometer (both free)

Get at least 9 hours of sleep (though at 14, you can go even higher). This is for growth hormone and test.

Most important muscles for physique: Shoulders, lats, abs, chest
Least important: legs (aside from quads), triceps, anything else that makes you look like a gymcel if overdeveloped. A V taper is attractive, realistically most professional bodybuilders are not. You don't need insane volume on every muscle.

Being unstable/shaky is completely normal if you're new to the gym. It'll get better if you just keep lifting. It happens less on machines as well. Might be worse if you're lifting fasted or after a long period of not eating.

Good luck bro

 

[Trensticles]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

Bro just stick to a split that lets u recover enough and gets u stronger. People have been bodybuilding for generations, progressive overload is king. As far as diet goes, if your obese, cut. If your a twig, bulk. If your healthy weight you can eat at maintenance or lean bulk and watch the gains come. Patience and consistency gives you results.

 

[Mo3452]

2-3 sets per muscle. Ask @59H390 for his thread. He has a good one.

yea u right I see so many people here doing 15 reps and 4 sets for nothing it pisses me off how they can know so many things about looks but absolutely nothing about training

 

[i like dinos]

nigga stop worrying about ur splits and shit, newbie gains hit hard for the first year and actually worrying about isometrics or isolations or splits is for people who are already completely built and jacked and are just trying to get a tiny bit more muscle growth

 

[Glazey]

So I recently turned 14 years old and I've been going to the Gym since 1.5 Months and I need some advice

I researched a bit but everybody tells me different stuff and I've concluded that focusing on compound movements like Bench press, Squats, deadlifts and barbell shoulder press is the best way to grow muscles if your skinny. But there's also other people telling me to focus on Isolations or to focus on both, what should I do?

And for the Split I chose PPL but other people also tell me that splits like UL and Interior/posterior are better but the UL and the other splits with like only 3-4 days of training are way too less for me and I like going to the gym everyday and not have many rest days that's why I choose PPL

In my training I include like 7-8 exercises ( only 5 for legs ) and I try to focus on compound exercises mostly. I struggle with things like bench press because im a skinny guy and my arms are super unstable when lifting it up so that's why I only bench like 30KG. And I was very insecure when I first came and completely avoided dumbbell or barbell exercises and focused on machines because im super weak on exercises where you have to stabilize yourself, any Tipps how to fix my instability when doing barbell or dumbbell exercises?

I noticed muscle growth and gained like 2-3 Kilos my biceps and chest grew the most. I am 180cm ( 5´10 ) tall and weight 59-60KG im ectomorph and got made fun of as a kid constantly for my rips being visible every time I took of my t-shirt. I did gain weight though and I also had terrible posture ( still kinda do, any Tipps? )

Any Tipps on diet, habits, when to go to the gym, how to increase weight in my exercises like bench press, what split, how many rest days do I need and other important stuff. My goal is to reach David laids physique at 15 ( idk if my genetics allow me too or if its too much of a goal )

and one question what music do you all listen to in the gym im curious
help

A bit of HGH and a left side/right side split will get you a long way

 

[MkaLtn]

I do a warmup set and then 2 sets to failure within 6-8 range. Both compound and isolating exercises are good so do a mix of both. There's no perfect split just do whatever works best for you as long as everything gets hit at least 2x a week.

 

[mogger6923]

holy shit vro