Help me with starting going to the gym

ezet

ezet

True quiet kid 🇵🇱
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Soon im planning to finally start going to the gym but i dont know how to start, i dont know how should my workout plan look like, on what days should i do a diffrent muscle group, what supplements should i get, what excersise should i do for a diffrent muscle or even what should i know while going to the gym.
Im 16 190cm and around 85kgs and from what an online calculator told me im 13.7% body fat. i didnt really worked out earlier and i didnt do any sports, i was also over weight a lot of my life
 

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ezet said:
Soon im planning to finally start going to the gym but i dont know how to start, i dont know how should my workout plan look like, on what days should i do a diffrent muscle group, what supplements should i get, what excersise should i do for a diffrent muscle or even what should i know while going to the gym.
Im 16 190cm and around 85kgs and from what an online calculator told me im 13.7% body fat. i didnt really worked out earlier and i didnt do any sports, i was also over weight a lot of my life
Click to expand...
Just do it gif 3021965060
 
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ezet said:
Soon im planning to finally start going to the gym but i dont know how to start, i dont know how should my workout plan look like, on what days should i do a diffrent muscle group, what supplements should i get, what excersise should i do for a diffrent muscle or even what should i know while going to the gym.
Im 16 190cm and around 85kgs and from what an online calculator told me im 13.7% body fat. i didnt really worked out earlier and i didnt do any sports, i was also over weight a lot of my life
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The gym stresses your body, obviously this is not good for you. In return, you age faster.
 
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Start with push pull legs first, its kinda beginner friendly and you will get familiar with the equipments, after some months you can create various methods for yourself, go 4-5 times a week always aim for that 6-8 rep, or until failure
 
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ezet said:
Soon im planning to finally start going to the gym but i dont know how to start, i dont know how should my workout plan look like, on what days should i do a diffrent muscle group, what supplements should i get, what excersise should i do for a diffrent muscle or even what should i know while going to the gym.
Im 16 190cm and around 85kgs and from what an online calculator told me im 13.7% body fat. i didnt really worked out earlier and i didnt do any sports, i was also over weight a lot of my life
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its just push pull legs and just sort out waht days you can do. with basic research its not hard to figure out and people in the gym will help you if you ask, if they dont they are just dumb
 
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ezet said:
Soon im planning to finally start going to the gym but i dont know how to start, i dont know how should my workout plan look like, on what days should i do a diffrent muscle group, what supplements should i get, what excersise should i do for a diffrent muscle or even what should i know while going to the gym.
Im 16 190cm and around 85kgs and from what an online calculator told me im 13.7% body fat. i didnt really worked out earlier and i didnt do any sports, i was also over weight a lot of my life
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bro wtf is this calculator it says im 6% bf :lul::lul::lul:
 
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Look into SBL and just run a split you like but make sure that you get enough volume and have good frequency and look for ns. Optimal exercises(y)(y)

You can start taking care of your micros and macros too if you want:unsure:
 
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exasperatedphaggot said:
Never.
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it is unless you have a naturally thick and wide bone structure, if you don't go either

1: Nobody respects u and tries to pick on u and sees you as a little kid and its not practical day to day life

2: You just look painfully average
 
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spust said:
almost 2 years. my strength and physique is embarassing for such long time wont even share it:lul: but yeah im hopping on as soon as i achieve my desired height
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Yeah bro I had the same thing I made no progress after consistent training and bulking for 2 years training to faliure doing science based lifting and shit and being autistic about it doing hours of research being super consistent eating only whole foods but I built zero muscle and I stayed skinnyfat because my t was 250( I tested it at the end of the last time I was consistent)

I was embarrassed too whenever my mom would tell kids I like to go to the gym, and I felt so angry when people tell me to workout and gain muscle
 
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spust said:
16.5
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However, Im gonna give it another shot because when I stopped lifting I still gained muscle and my voice and height got way deeper and my frame got bigger,

and also my sex drive HUGE increases, there is a high possibility my t could've been past 700
 
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poreskin said:
Yeah bro I had the same thing I made no progress after consistent training and bulking for 2 years training to faliure doing science based lifting and shit and being autistic about it doing hours of research being super consistent eating only whole foods but I built zero muscle and I stayed skinnyfat because my t was 250( I tested it at the end of the last time I was consistent)

I was embarrassed too whenever my mom would tell kids I like to go to the gym, and I felt so angry when people tell me to workout and gain muscle
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bro you re so fucking relatable.

every classmate fucking physique mogs me even tho they dont take ts serious, going out drinking alc, eating slop, having shit sleep.

last time teacher mentioned something about gym that we're like the sports class cause everybody does gym, sports etc and she called me that she heard about me doing gym and what split i do, i was so fck embarassed cause i look actually awful it was so brutal i started sweating and couldnt respond until she went on with the lesson:feelswhy::feelswhy:
shit sucks when youre gymceling as hard as possible with nearly no results
also my mom makes these fake ass compliments that i look buff etc :feelswhy::feelswhy::feelswhy:
 
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poreskin said:
same, I'm exactly 16.5, when were u consistent, for me from the ages of 13.8-15.5
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i havent really stopped being consistent i had lil breakdown 3 months ago started abusing stimulants and weed :feelswhy::lul: but quit ts like month ago stillhavent missed a single workout
 
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poreskin said:
If U try to do that shit again do you think you'll make progress, I'm trying again to see if my puberty has progressed enough for me to make gains?
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you think its worth to take like a month break focus and on swimming and diet?
 
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Do a full body split, 3-4 days a week max. Going to need more time for recovery since you’re a newbie. Also throw in some cardio a few times a week and you’re set
 
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spust said:
bro you re so fucking relatable.

every classmate fucking physique mogs me even tho they dont take ts serious, going out drinking alc, eating slop, having shit sleep.

last time teacher mentioned something about gym that we're like the sports class cause everybody does gym, sports etc and she called me that she heard about me doing gym and what split i do, i was so fck embarassed cause i look actually awful it was so brutal i started sweating and couldnt respond until she went on with the lesson:feelswhy::feelswhy:
shit sucks when youre gymceling as hard as possible with nearly no results
also my mom makes these fake ass compliments that i look buff etc :feelswhy::feelswhy::feelswhy:
Click to expand...
spust said:
i havent really stopped being consistent i had lil breakdown 3 months ago started abusing stimulants and weed :feelswhy::lul: but quit ts like month ago stillhavent missed a single workout
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For me from march 2025-one month ago I was inconsistent for maybe a few months but I've always did some type of workout, and yeah but I usually sti.l worked out like 5x a month maybe not much.

everytime I tried to get back into the gym I was cutting so of course I'm not gonna build much muscle, but I'm trying again now eating more, because I did notice strength gains, however I could plateau.

Heres what I will do and what u should do, get a testosterone test and see if its normal then if it is you can gymcel from there, if its not normal then do trt or see a doctor, usually u should build muscle at 16.5 unless ur a really late bloomer

hamza couldn't really build muscle until like 17 he was really late to it

or do what I'm gonna do is me personally if it's below 500 I'm gonna go on 200-300mg of test per week for 6-9 months or the rest of puberty if its like completely out of whack

just you need to get estrogen tested to make sure u keep that in range with the AI ur taking
 
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I would start off with PPL 3 times a week for 6-8 week to let your CNS get accustomed to the stress and then switch to PPL 6 days a week. 3-4 different exercises per muscle group with 1-2 sets to failure (preceded by two warm up sets with lighter weight) but you should only start training like this after you get your CNS accustomed to the stress and better your mind muscle connection.
 
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poreskin said:
For me from march 2025-one month ago I was inconsistent for maybe a few months but I've always did some type of workout, and yeah but I usually sti.l worked out like 5x a month maybe not much.

everytime I tried to get back into the gym I was cutting so of course I'm not gonna build much muscle, but I'm trying again now eating more, because I did notice strength gains, however I could plateau.

Heres what I will do and what u should do, get a testosterone test and see if its normal then if it is you can gymcel from there, if its not normal then do trt or see a doctor, usually u should build muscle at 16.5 unless ur a really late bloomer

hamza couldn't really build muscle until like 17 he was really late to it

or do what I'm gonna do is me personally if it's below 500 I'm gonna go on 200-300mg of test per week for 6-9 months or the rest of puberty if its like completely out of whack

just you need to get estrogen tested to make sure u keep that in range with the AI ur taking
Click to expand...
yeah i was actually checking bloodwork prices in my area gonna ask my mom for consent soon.

i am a late bloomer, my voice changed when i was like 6 months into the gym (got pube hair earlier)

ive made some "decent gains" but definitely not for 2 years, more like 4 months of gym.
even if my bloodwork gon show some low amounts of test/ high prolactin (which i doubt)/ high estriadol
doctor probably wont prescribe me trt cause they only do it when test is below 180 and it wont be beneficial for me as my growth plates r still open. I will surely hop on on my own but my open growth plates r keeping me away. Its just gonna be a hard mental time for me but like 3-4 years from know i should be good
 
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ezet said:
Soon im planning to finally start going to the gym but i dont know how to start, i dont know how should my workout plan look like, on what days should i do a diffrent muscle group, what supplements should i get, what excersise should i do for a diffrent muscle or even what should i know while going to the gym.
Im 16 190cm and around 85kgs and from what an online calculator told me im 13.7% body fat. i didnt really worked out earlier and i didnt do any sports, i was also over weight a lot of my life
Click to expand...
Just lift often and hard to failure and go bulk, dont start with roids because roids will destroy your potential brah, start natty and after 2-4 years think about roids
 
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