NEW TO GYM - SAVE ME

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dttony

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19m 5’10 never been to the gym, other than obvious lean max what do I focus and where am I cooked and need to cope. former college sprinter and great athlete if that matters.( I DO NOT HAVE A PUMP IN PHOTOS)
 

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For someone that has never been to the gym, you have a good physique. Focus on your back and shoulders to improve your frame. I would focus (not exclusively do) on pull-ups (weighted if possible), T-bar rows (chest supported, outer grip), overhead press, cable lateral raises, and the rear delt fly machine. Do every single set until 0-2 RIR, basically go until failure or 1-2 reps before failure. Make sure you are sleeping 7-10 hours a night, make sure you are consuming enough protein. I'd suggest watching Team3DAlpha and Natural Hypertrophy on YT, Jeff Nippard has good videos on form.
 
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Hanging leg raises and cable crunches could help with V-taper look as well.
 

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