Do you even lift bruh!?

[abillybob]

Hey Guys,

 

So I've started lifting bruh... and I quite enjoy it, been doing it for four days and my arms ache from the start of the day till the end, don't know whether this is normal?? I'm only currently on 7.5kg because that's the highest weights we have in my house although I have ordered some 20kg (variable can take weights off) dumbells from Amazon.

 

I was just wondering since I'm not that experienced what you guys would recommend I do to start building myself up, how often should I do it and for how long should I life bruh's?

 

I'd also like to build up my chest a bit but haven't got a clue what to do to do this?

 

Any advice would be most appreciated

[bwestlake]

Join a gym.

 

Try not to work on the same muscles every day, leave at least 48 hours so they have time to recover.

 

for chest you could do some dumbbell chest presses or dumbbell flys.

[witch]

You would be best off joining a gym, but if you can't then have a look around for a beginner's guide to lifting.

How to Lift Weights (with Pictures) - wikiHow has pics.

Do NOT overdo it either by lifting too heavy a weight or doing too many reps or days. For a beginner, three days a week is a good start.

[abillybob]

Ok thankyou don't want to join a gym at the moment... I feel a bit uncomfortable doing so when I'm as small as I am, wouldn't bother me so much if it was a big gym but it's a small gym in a small town :/!

[Dkeen94]

Would definitely recommend a gym, it will show you better progress than doing it at home! I know this is easy for someone to say but just remember that everyone in the gym is their for a reason whether it be to build muscle, lose weight, tone etc.. They will be focussing on their specific activities and not on anyone else in the gym ! The gym will have various machines that will mean you can plan a specific routine for different parts of your body. Remember to always stretch and warm up first though, wouldnt want to tear anything!

[bwestlake]

it doesn't matter if your small at a gym, all of the 'big' people had to start at some stage and they would of been small! Just enjoy yourself, they will give you respect because you are trying and are trying to get big.

[Scotbynature]

Don't join a gym, spend your money on equipment for at home. I started lifting a few weeks ago and using this website, Get Stronger With The StrongLifts 5x5 Routine, have progressed quite a bit. the key is to not lift every day and work different muscles every day. You also need to match your diet to your workout. I reduce my calories on my non lift days and base my consumption on lifting days around my workout. Have a look at it.

[Miscbrah]

EVERYTHING you need.

 

Congrats brah. I started out on this website. Now bench is at 110kg for heavy sets, curling 22.5kg each arm, 15 pullups/set. Don't squat or deadlift myself (old kickboxing injury really flaring up these days) but get on this.

[Joanne]

GYM!!! I squatted 67.5kg on friday. GAADUSHHHH!!! can't do that at home on your own....

[Oaktech]

Do not forget leg day...

[Scotbynature]

GYM!!! I squatted 67.5kg on friday. GAADUSHHHH!!! can't do that at home on your own....

 

Of course you can, you can get a set of squat racks for at home quite cheap on ebay. My mate in school, he's a teacher but I don't hold that against him, squats 77kg and never stepped foot inside a gym.

[spacebar]

The only problem with a gym is that when you first start you are intimidated by everyone else who has been going there for ages.

 

Plus you might get bored after a month or so and give up.

[zag]

Hey Guys,

 

So I've started lifting bruh... and I quite enjoy it, been doing it for four days and my arms ache from the start of the day till the end, don't know whether this is normal?? I'm only currently on 7.5kg because that's the highest weights we have in my house although I have ordered some 20kg (variable can take weights off) dumbells from Amazon.

 

I was just wondering since I'm not that experienced what you guys would recommend I do to start building myself up, how often should I do it and for how long should I life bruh's?

 

I'd also like to build up my chest a bit but haven't got a clue what to do to do this?

 

Any advice would be most appreciated

 

Having been into gym fitness for about 15 years I know a fair bit about this so here goes....

 

Diet, diet diet! Its pointless going to the gym if your not eating properly. Every meal should have a protein source(chicken or steaks are best), good carbohydrate such as rice or sweet potato, and some vegetables such as brocolli or green beans. Eat small amounts multiple times a day to see real results. To grow you will need to eat more protein than you normally do. Don't ever skip breakfast.

 

Goals Set your goal, print out a picture of what you want to look like, target that goal with your diet and training.

 

Targeting muscles Its pointless doing weights or machine exercises if you are not targeting a single muscle. Make sure that after every set, a specific muscle hurts. If it doesn't, that last set was not correct.

 

Training style Do you want to get bigger? Smaller? gain weight, gain muscle, gain strength? All these different targets have different training styles and repetitions.

 

Supplements For the beginner then standard whey protein, creatine and bcaa's is enough, that will aid protein synthesis and let your muscles build and recover over time.

 

Chest If you want to target the chest then there are 3 major exercises to do. Bench press or dumbells at an incline, the same on a flat bench, and then the other way on a reverse incline. Each gradient should target a different part of your chest building up your pecks to be nice and rounded.

 

Weekly Plan Try to exercise different muscles each say such as shoulders on monday, legs tuesday, chest thursday. Have days off and enjoy them.

 

Misc stuff Get good sleep (you grow when you sleep), drink lots of water, avoid junk and fatty foods

 

Let me know if you have any more questions. There are some good forums online that you can learn a lot from.

Edited October 6, 2014 by zag

[elsiegee40]

The advantage of a gym is that there are trained staff there who can talk you through doing things correctly so that you don't injure yourself. It is all too easy to use the wrong technique and do yourself serious, lasting damage.

 

Everyone has to start somewhere and you should not let yourself feel intimidated.

[Joanne]

Of course you can, you can get a set of squat racks for at home quite cheap on ebay. My mate in school, he's a teacher but I don't hold that against him, squats 77kg and never stepped foot inside a gym.

 

Asif I have room at home for a squat rack!!!! My house is the size of a cardboard box!

[Scotbynature]

Asif I have room at home for a squat rack!!!! My house is the size of a cardboard box!

 

They are not as big as you think, mine are two independent stacks that I put away once I am finished with them. I know my mate has quite a large shed that he has converted into his own training room so as to not take up space in the house. Every persons circumstances are different and some people like going to gyms as it spurs them on. I personally like having the equipment at home as I have a two year old so I can put him to bed at night and just go into my work out room, do my workout and get a shower, job done, no travelling back and forth.

[win]

If you're just starting i recommend starting strength which is easier than the SL 5x5 lifts. Recommend you do that in a gym to build yourself up a bit first, then workout at home afterwards.

 

I lift at home now after a few years of doing it in a gym. All you need is a bench and some weights and you're good to go!

[unixman_again]

Do not forget leg day...

Every day is a leg day! Squats and dead lift are the king of all exercises, targeting legs, back and core. Chuck in pullups and chinups and that is pretty well all you need to do.

 

Join a gym, not your local Brand-X Fitness Emporium, but a proper body builders dungeon. You will learn lots and I've always found body builders to be very helpful and friendly. Where I go, there are several who squat 250kgs plus which puts my 60 to shame, but they are always willing so spot me, even though I can't spot them. At the weights they do, if they get into trouble, I couldn't really help them. Training at home is fine, but is can be difficult to find a space. The garage or shed is ideal, but it gets damn cold out there in the winter. OK, so I have lifted in my shed when it has been below freezing, but it probably doesn't do you any good. The spare bedroom is less than ideal, especially when your SO or neighbours complain about the noise. Also, if your semi-serious about lifting, you'll most likely quickly outgrow your weights, and you have to keep buying more.

[CAM]

Thanks for the info guys, looking to take this up myself.

 

Downside, I am very weak! Since I can't do push-ups are a few repetitions of leaning against the kitchen work-top a good idea? Standing half-press ups I think they are called (lean into worktop, hold, push out again, repeat).

[Joanne]

Thanks for the info guys, looking to take this up myself.

 

Downside, I am very weak! Since I can't do push-ups are a few repetitions of leaning against the kitchen work-top a good idea? Standing half-press ups I think they are called (lean into worktop, hold, push out again, repeat).

 

Or do some with your knees. I call them lady pushups! That's how I started. Now I'm on full blown pushups

[dwhyte85]

I remember first starting off doing box pressups (on your knees), no shame in it - eventually you'll get the strength

[Joanne]

I remember first starting off doing box pressups (on your knees), no shame in it - eventually you'll get the strength

 

That's a better name for them!

[CAM]

I can barely do those! So weak! D:

[win]

Don't overdo the squats!

 

It is arguably the best as it targets more muscle groups and you can lift heavy. But as you're not training to be a bodybuilder, stop squatting when you can lift your bodyweight. Going above will give you tree trunk legs and the rest of your body will lose out without the right calories.

 

I stopped squatting as i couldn't find any decent jeans that fit. You don't want to walk around work wearing sweat pants do you?!

Edited October 6, 2014 by win

[Joanne]

Ooops, dat be over my bodyweight already. I want an amazing booty hahaha. My PT had me deadlifting to get enough muscle on my back so when I did squats the bar didn't hurt. I'm probably not taking in enough protein to build extra muscle anyways, so should be ok!