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Gym lads come
seang@res | 
United Kingdom StrikingAction 
I started going to the gym yesterday, was pretty good but my whole body is sore now. I want to build tone, get a better figure and just gain muscle in general, how would I do that? What advice would you give a beginner?
2021-04-19 17:03
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Bümp
2021-04-19 17:05
3 replies
für angela?
2021-04-19 17:54
2021-04-19 19:35
go to the gym at least 3 days a week and eat fried eggs after working out (they have protein, which helps building muscles)
2021-04-21 15:06
#2
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United States EaZy113
start slow. if your sore after the first day ether you worked muscles that you have never worked before or you did too much weight. do simple compound exercises (bench squat dead lift curls) you will get stronger 100%
2021-04-19 17:07
21 replies
Cool will do. What about cardio how important is that stuff
2021-04-19 17:10
11 replies
you should do cardio as it improves your overall health and also could help with lifting. but dont forget to eat more.
2021-04-19 17:20
5 replies
It doesnt help with lifting. If you do cardio before lifting it even fucks up your lifts. Ofc you need to do cardio for health and strenght of hearth, but it does nothing for lifting
2021-04-19 17:32
4 replies
yeah, did not meant lifting directly. more strength training, my bad. there are many people out there who fail stuff like pushups because of low endurance even tho their muscles would allow them to do more.
2021-04-19 17:38
3 replies
Cardio endurance is not the same as muscle endurance. You train your muscle endurance by doing more reps per set(15+), not with cardio. Obviously to make that many reps you need to take lighter weight tho.
2021-04-19 17:41
2 replies
helped me and my friends tho. but it could also simply be that we have become more disciplined.
2021-04-19 17:46
1 reply
More disciplined + stronger muscles with more endurance. Its not like if you wont do 15+ reps per set you wont train your muscle endurance. Youll get that with standart 8 reps, just not as much.
2021-04-19 17:49
#30
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Spain R1PP3RZ
Depends, I didn't go to the gym but I worked out my body until I got injured, my advice is the same, go slow buddy, this is a long run, you are working for results that will come in a year. If you have more weight than normal you should do some more cardio, if you are thin, go full muscle. One thing I learned is eating, that's the most important thing, you should count calories no matter what, if you are overweight, to go down, if you are thin, to grow up, that's simple. My personal advice in this is to eat not much more than you need if you want to get muscles because if you do that, then you will get more fat than muscle itself... You can talk to me in private, I have so much info(I didn't study anything, but the year I was working out, I was searching a lot about nutrition)
2021-04-19 17:28
3 replies
Interesting. So on the subject of diet then, what is the right amount you should eat, or the goal amount of calories. should you scale it with your weight or by other means. thanks
2021-04-19 19:16
2 replies
it depends on your weight and your metabolism, prob around 2200-2500 assuming you are not very thin nor very fat but im no expert
2021-04-19 19:28
#137
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Spain R1PP3RZ
It depends, at the start I was trying to lose weight so, I ate low carbs and my training wasn't improving at all (I wasn't really fat, just a few pounds overweight), after some time, I went for more carbs and hell man, it fell really good, my training improved almost instantly My recommendation, like the guy above, its 2-2.5k max, Idk your height or weight to be more accurate... You also have to see you weight weekly, so you know you are doing fine or you need more/less food, for example: you are eating 2.3k calories, well distributed but you lost weight, then you need to eat more until you gain weight(if your goal is to get muscles). But one thing no1 says and its really important. When you are growing muscle, unless you have a great body(not common) you'll gain fat. You should one of these 2: eat more for 2-3 months to grow up, and a little bit less for 1 month or 1.5 months so you remove that fat and your muscles show up. The other option is eating a little more than you should, gaining weight until suddenly you start losing, because you developed your muscles, you started to burn more calories and that causes a natural fat lose. This second one is for more experienced guys, maybe you can start doing this after 1 year and half or 2, if you developed good. This second option allows you to stay fit more time, the 1st one will make you look fat for some time, usually after those 2 growing months Sorry for the huge text, this is an interesting topic and there's a lot to learn from it
2021-04-19 19:47
its everything! :) Not only your body, but the most important muscle the brain is going to benefit greatly.
2021-04-19 19:11
You will ALWAYS be sore after the first unless you literally did nothing there. Now how sore depends on how much you did.
2021-04-19 17:31
is it okay to do squats if I have scoliosis? and do you know how to fix it?
2021-04-19 17:45
4 replies
specifically targeted corrective exercises look it up on the internet.
2021-04-19 18:04
3 replies
What if I don’t have a internet. Can I look it up on the library?
2021-04-19 19:30
2 replies
yes maybe library or short
2021-04-19 20:07
1 reply
ty ty mens)))
2021-04-19 20:11
#94
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United States EDBX
Curls are not a compound exercise LMAO
2021-04-19 18:17
1 reply
spitting facts ^^
2021-04-19 20:11
How on earth are barbell curls compound exercises? That's the most isolation type exercise you can get without using a machine.
2021-04-21 13:49
start with a full body workout, 3 times a week and then go push pull leg once u have set some fundermentals. just stay consitenc on diet and training and u dont worry about to much.
2021-04-19 17:07
37 replies
What kind of diet would you recommend? Is all I need to do is stay away from carbs and up my protein intake?
2021-04-19 17:09
8 replies
you could train on low carb but its not recommended. if you want to build muscles, eat enough protein and get a caloric surplus.
2021-04-19 17:25
No carbs is a fad
2021-04-19 17:33
Don't be a carbophobe. Eat carbs!
2021-04-19 17:51
eat your carbs before and after gym, prevent them in breakfast and later at night
2021-04-19 18:12
no need for specific diet. depending on your goals u need calories. my formula 2g protein per kg of bodyweight which 1g fat per kg of bodyweight 3g for cutting or 5+g per kg bodyweight in carbs ( depending ur goals ) thats about it hit me a pm if u wanna know more.
2021-04-19 18:17
Please just don‘t listen to hltv. Go to a professional, it‘s easier.
2021-04-19 18:24
1 reply
na, the science is the same. he will tell u exactly the same. get in a slight caloric surplus, and workout and stay consistent. depending on his age and goal. things can vary but not much.
2021-04-19 18:30
This amout of protein or that amount of carbs, it doesn't really matter. Caloric surplus if you want to gain weight. Caloric deficit if you want to lose fat. Don't stay away from carbs and fats, you need those as they are the main source of your fuel when you train. Eat all three components and make sure you stay in your caloric needs.Also eat a lot of fruits and if you can't eat or have no appetite but you want to bulk, whey protein shakes, liquid calories are your best bet, but don't overdo it, one a day and don't make it more than 800 calories. If you want to cut, eat calorie dense foods, google what they are, they will make you full without you consuming a lot of calories. Training is easy but diet is hard.
2021-04-20 14:36
Full body workout for a begginer? What are you smoking?
2021-04-19 17:33
27 replies
It‘s literally the norm lol. You need to strengthen your muscles a bit before you can even start with a split.
2021-04-19 17:42
20 replies
Thats what core exercises are for, not the entire body workout on a first day. Unless you want thar begginer to not be able to move for a week.
2021-04-19 17:47
18 replies
both of you are idiots, you can start with a split no problem and you don't become disabled for a week if you start with full body
2021-04-19 17:59
16 replies
You either never lifted or forgot your first day or was fit already before starting lifting. I remember my first day as a nolifer nerd who never go outside. After chest/triceps day i couldnt lift my arms above my head for 5 days(and yes i couldnt even wash my head in the shower cause of that).
2021-04-19 18:02
9 replies
And thats exactly the reason why you don‘t start of with splits mate. High frequency full body workouts for the first month is perfect to develop motor control / get your muscles used to the movement so such things dont happen.
2021-04-19 18:06
6 replies
It would be the same with full body workout, just well, for the entire body. When you need to go to university or/and work you cant affort to be disabled for few days.
2021-04-19 18:07
5 replies
high reps low weight. I don‘t get your point. Thats something completely different
2021-04-19 18:09
4 replies
Why do you assume that i did big weight, low reps on my first day?
2021-04-19 18:10
3 replies
Maybe not big weight but definitely too much since with high reps and low! weight you are not gonna end up like that.
2021-04-19 18:13
2 replies
You underestimate the power of soreness. Especially for someone who did literally no sports beforehand(not even some basketball with friends or some shit)
2021-04-19 18:16
1 reply
Ok mate I‘m done arguing, please just go inform yourself. I bet most sources will confirm my view.
2021-04-19 18:17
I was complete twig, after first push day it was hard to wash my hair yes, but how much worse would it have been if my legs were sore at the same time? I could still walk my twig legs after first leg day. the upper body soreness is what impairs you, it doesn't really matter if your legs are also sore
2021-04-19 18:21
1 reply
Not when you can barelly take stairs or people are staring at you walking, trying not to fall down. I would call that an impairement too.
2021-04-19 18:23
Look at the science mate.
2021-04-19 18:02
4 replies
what science lmao. i started with ppl split, didnt die. just got sore like normal. if anything, it helped me gain experience with the variety of exercises sooner than if i started with full body you dont need to sTrEngThEn yOuR mUsClEs bEfOrE a spLiT
2021-04-19 18:17
3 replies
Inform yourself mate I‘m done arguing. If it worked for you thats fine, but for the average human high frequency full body workout is better to begin with and also lowers risk of injury
2021-04-19 18:20
2 replies
you just said look at the science without providing anything yes, for the average human full body is better because it's easier and it will work. but if you are dedicated from the start to maximise your potential, you should not be deterred from doing a split.
2021-04-19 18:27
1 reply
Yes because I have other stuff to do right now. Also I‘m just talking about starting with doing workouts. Of course after one month/ 2 months of working out it is almost necessary to do a split to get the maximum results.
2021-04-19 18:30
no one is a idiot, both just sharing their experience and what worked for them. everything u read and hear is an "opinion" everything u see is a "perspective" so u might aswell learn to cope with it that it's never 100% the truth.
2021-04-19 18:32
As a beginner it is normal to start of with higher reps and not maximum weight for about a month (for the whole body!). Just getting used to the motions is important. Training movement patterns with high frequency make it possible to recover quickly. Core is also important, but you need to prepare the whole body. It would be useless to only train the core at medium strength (because you are not used to the motions yet) while neglecting the other bodyparts.
2021-04-19 18:00
Also i started with a split, because thats a program my bodybuilder friend made me/teach me. Whats wrong with a split?
2021-04-19 17:55
its the best dude?
2021-04-19 17:58
2 replies
Push pull legs the best. You can workout 6 days/week like this for most results, and if you do, you can add a lot of variation to well, again, maximize results(by variation i mean that two push days in the same week doesnt need to have same exeecises)
2021-04-19 18:00
1 reply
not every beginner are gonna go 6 times a week XDDDD, go 2-3 times a week with full body and its better than ppl 2-3 times. not many can just start from nothing to go 6 times a week. most ppl probably going just 1-2 times a week in the beginning.
2021-04-19 18:37
He can do whatever the fuck he wants, but that's how I did it for the first 3 months and i had way better results than when doing a split. and also better for time managment.
2021-04-19 18:19
2 replies
If you do splits only 2-3 times a week ofc you will have more results with full body 2-3 times a week.(facepalm)
2021-04-19 18:22
1 reply
how would u know? do u know his genetics? do u know anything about him? i told him what worked for me. if u dont appreciate it get out of my face and tell him what worked for u. ty.
2021-04-19 18:25
I started going to the gym yesterday, was pretty good but my whole body is sore now. stretch a lot before and after. also it goes away the more u exercise
2021-04-19 17:08
5 replies
Static stretching fucks up lifting. Do only dinamic.
2021-04-19 17:34
3 replies
static stretching before working out does, not after.
2021-04-19 18:03
2 replies
Well ye because you dont lift again after you lifted, im pretty sure that was implied in my sentence(or it can be my bad english tho).
2021-04-19 18:04
1 reply
The person that you replied to said to stretch a lot before and after lifting, so what it sounds like in english is that you were referring to both(before and after) in your reply.
2021-04-19 19:27
its totally normal that your body is sore just get some rest and dont train if your places hurt too much
2021-04-19 18:13
You gonna get real results after an year. Let you know that.
2021-04-19 17:09
9 replies
Do you go? When can I start to see improvements even if they are small?
2021-04-19 17:09
7 replies
I depends a lot. I started working out with 14 and I just go skinnier. When I started to bulk I go some weight, but not a lot, maybe because of my age. After like 3 years I really understood how to workout/eat.
2021-04-19 17:12
1 reply
You always gonna see improvements, even when they are small. But sometimes you gonna stop improving, then you need to adjust what you eat, how hardly you work, even sleep time.
2021-04-19 17:14
If you want to see results, buy a scale than can estimate your muscle and fat mass, take measures of your body, and then compare as you progress
2021-04-19 17:14
4 replies
+1 +Having a professional around you it can save you like a year of working out wrong
2021-04-19 17:15
Yeah, if you have like 1k euros.. Most scales are really useless cannot count fat, musvle tissue or even water retention
2021-04-19 17:48
1 reply
i got one for 20euro on a discount, i know its not laser accuracy, but its nice with a rough estimate, i get on it first thing in the morning after i piss, and before i drink or eat anything, its been pretty good so far
2021-04-19 22:10
sure, will do
2021-04-19 19:19
You do real results if the first 6 -9 months, later it slowdowns, and that is scientifically proven. “Real results” after a year is only for people who did no research at what and why they are doing and they needed 1 year to figure out real diet plan and workout routine.
2021-04-19 17:35
#9
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Sweden mrarrogant
youtube.com/watch?v=AdBoybKnzZw watch this everyday before u go to sleep
2021-04-19 17:09
1 reply
But steroids make ballz smaller (
2021-04-19 17:56
Reported
2021-04-19 17:10
3 replies
For what
2021-04-19 17:11
2 replies
Seeking
2021-04-19 17:12
1 reply
seeking what
2021-04-19 19:20
- 3x per week full body training - good diet (maybe some supplements like magnesium, zink or D3 not sure how is it in England because of Covid) - sleep 7-9 hours - cold shower if you can
2021-04-19 17:10
3 replies
Yep I will try all of this and work up to going more regularly.
2021-04-19 17:12
1 reply
start slowly and implement most stuff on the way.. Dont over do it in the beginning so you wont hang long enough because you got overwhelmed. And be proud for every accomplishment
2021-04-19 17:30
cold shower overrated cold is bad for recovery (very new research)
2021-04-19 17:30
i would recommend you talk to the professionals at your gym, always a good start, they should also be able to make a work-out program for you, based on your goals and current fitness level... For a beginner i would say, just focus on showing up consistent and focus on correct form
2021-04-19 17:11
4 replies
I see. I’ll try talk to someone then. By form do you mean just doing the exercises in the best way?
2021-04-19 17:13
1 reply
Yea, better to do 5 right squats, than doing 15 bad ones, and getting injured some way down the line, form is key, so thats a good focus in the beginning :) GL mate
2021-04-19 22:07
+1 this
2021-04-19 17:30
hltv is professional mens)))
2021-04-19 17:47
dont overcomplicate it 1. resistance against muscles 2. eat for recovery 3. sleep well and some small tips: active recovory on rest days (light walking/cycling) listen to your body, and master techinque before anything else. Focus on mobility work and stability work. Follow Squat university on instagram
2021-04-19 17:15
3 replies
small tips but really important tips
2021-04-19 17:24
#28
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Nigeria kamlot955
very nice comment you got everything what you need here
2021-04-19 17:25
1 reply
=D
2021-04-19 17:27
Look in to the wendler 531 program it's really good, I was doing it before the gyms closed and I was making good progress, if no one has said already every week you want to lift heavier on your main lifts, i.e. squats, deadlift, bench press, press and you should have secondary lifts that make your main ones easier so calf raises, curls, dumbbell press, bent over row, etc. Imo you should stick to free weights, the only machine I use is the lat pull down but it's your choice in the end.
2021-04-19 17:18
Don't go crazy as a beginner. I personally didn't even start weights until I was in reasonable shape, and strong enough to do proper form. If you are insistent on starting with weights, focus on your form, don't go very heavy in the beginning, and focus on compound movements. Diet and sleep are 70% of getting big, I would say 8-9 hours of sleep is good. Cardio should not be discounted, it is important, and you should do it on your rest days. Overall as a beginner, don't expect to build huge muscle, just try not to get injured, and get strong enough to begin actual lifting.
2021-04-19 17:24
Just keep in mind that nutrition is way more important than training
2021-04-19 17:28
1 reply
Nutrition>sleep>lifting.
2021-04-19 17:37
Eat and train, lol. Or first bulk up and then transform that fat into muscle. It's a long process but if you want be all natural then that's how it works. If you can't wait then you know what to do.
2021-04-19 17:34
4 replies
Fat doesnt transform into muscle. Its a joke, but im not sure if youre joking here too or you took that joke as a literall fact...
2021-04-19 17:37
3 replies
Well that will be a mystery for you for the rest of your life. 😊👌
2021-04-19 17:40
2 replies
No it wont. You just confirmed that youre retarded and you genuinely think that fat somehow transforms into muscle.
2021-04-19 17:42
1 reply
Hahahaha you got me good bro! Great job, keep it up. Damn I didn't know hltv had detectives!
2021-04-19 17:43
Focus on core during every excercise. Never go for more weight that cannot handle your weakest side. So always pick weight that is heavier for weakest side. Do Pull ups, push ups, squats and DL. If you want to learn pullups, pushups follow calisthenics athletes. If you want to learn squats and DL follow powerlifters.
2021-04-19 17:40
Learn to appreciate the feeling of soreness. Being sore is an indication of progress! Now, I dont know whether you have a higher or lower bodyfat% but if you have a lot of bodyfat now, then that is gonna grant you greater results quickly. If you are very skinny, then I suggest you train hard and follow a program whilst eating in a caloric surplus. If you are fatter, then I'd suggest eating in a slight caloric deficit, but not too great and not too much cardio as you want to use the fat you have to your advantage. Remember, losing / gaining fat too quickly will ALWAYS damage your end results. Dont let ANYONE say ANYTHING else. Also remember, its all about CALORIES IN / CALORIES OUT. You're NEVER gonna lose fat through a kcal surplus EVER. Same goes for gaining fat. tl;dr: Eat depending on your bodyfat, dont be scared of carbs, dont be afraid of being sore and make sure to have fun and enjoy your sick gains as they come :)
2021-04-19 17:41
3 replies
Very bad advice. Advice like this leads to people genuinely thinking that how sore they are means how good the workout was and how much progress they will achieve. Soreness just shows how used to the training your body is. The more you train exact same way, the less sore you will be, doesnt matter that you get stronger and start to lift bigger weights, those weights doesnt add more soreness meanwhile more weight is obviously more productive workout. If you change/add exercise you never did before even if its for same muscle you were training before, you will again get sore, because body is not used to that new exercise.
2021-04-19 17:46
2 replies
Can't tell if you're actually trolling? By the time people stop getting sore, they will surely have noticed their progress enough to know they are doing something right. I've been training for soon 8 years 5-6 days a week and I still get sore in for say biceps or lats. Untrained muscles will have a greater growth-curve, which literally shows that being sore indicates and has a correlation with musclegrowth. The reason why you alternate different excercises is to shock the muscle into musclegrowth. When do you alternate different excercises? Most pro's alternate every 6 months or when they stop getting sore from that excercise. Pro's literally use soreness as an indicator, so why is it bad advice?
2021-04-19 18:01
1 reply
He is actually dangerous. He is giving shitty advice he got from a friend.
2021-04-19 18:44
If you want actual results do CrossFit. Any other work outs are pretty much useless
2021-04-19 17:46
11 replies
how do people like you exist?
2021-04-19 17:48
1 reply
Mad because im in better shape than you? You go do your 3x 10 reps sets of bicep curls, I'll be doing 100 push ups 100 pull ups and run 2 miles in less than 30 mins
2021-04-19 18:58
#63
shox | 
United Kingdom Kmatty
Fucking moron
2021-04-19 17:51
1 reply
Mad because im in better shape than you? You go do your 3x 10 reps sets of bicep curls, I'll be doing 100 push ups 100 pull ups and run 2 miles in less than 30 mins
2021-04-19 18:40
to do crossfit you have to master powerlifting, calisthenics and overall be great athlete. If you do crossfit without any liftign background, you will just fuck your body in no time.
2021-04-19 17:54
2 replies
You will learn it in your CrossFit class with real coaches. If you just go weightlift on your own, you will injure yourself way easier.
2021-04-19 18:34
1 reply
most coaches dont even know how to lift or teach someone to lift.. xd
2021-04-19 18:40
0/8
2021-04-19 17:54
2 replies
Mad because im in better shape than you? You go do your 3x 10 reps sets of bicep curls, I'll be doing 100 push ups 100 pull ups and run 2 miles in less than 30 mins
2021-04-19 19:08
1 reply
What ever. Crossfit still sucks
2021-04-19 19:25
2021-04-19 18:03
Use roids
2021-04-19 17:47
Always train harder than last time
2021-04-19 17:55
1 reply
buy my friggin cookbook!
2021-04-19 18:08
#71
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North America Yurkn
calorie deficit, High protein, train harder than last time
2021-04-19 17:59
2 replies
what u want a caloric deficit for? this man wants to build muscle. so he needs to bulk up first 2-3 months.
2021-04-19 18:22
1 reply
#103
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North America Yurkn
you can build muscle on a caloric deficit, all research points to the fact that you can build muscle at this deficit, and with the fact that he wants to tone up if makes perfect sense, caloric deficit = Decent muscle gain and is more likely to tone him up. Edit: Toned muscle is also achieved easier in a deficit
2021-04-19 18:24
eat protein, cut down on carbs if you don't want to gain body fat
2021-04-19 18:03
8 replies
Stop being a carbophobe. Carbs dont make you fat, that is a myth.
2021-04-19 19:26
7 replies
good one
2021-04-19 19:36
6 replies
its true though
2021-04-19 20:40
5 replies
carbs (also vegetables & starch) are short chain fatty acids, they induce the release of insulin which can cause insulin resistance which is very common on a small to large scale. In turn your body will have excess glucose which will be stored as, can you guess? Fat.
2021-04-20 14:28
4 replies
Calories in, calories out is what determines if you put on fat or not. Nt though science-denier
2021-04-20 18:44
3 replies
Ignorance if I've seen it before. I've lost my patience with you
2021-04-20 19:58
2 replies
what ever. Just keep on living with that 80s myth if that makes you comfortable. But it doesnt change the fact that calories in/out determines if you put on fat or not. I eat a lot of carbs every day and is still pretty lean, and so do so many others.
2021-04-20 23:09
1 reply
In that case you have a high tolerance to insulin resistance, as do I being an Italian growing up on pasta bread etc, But real MDs have taught that short chain fatty acids promotes weight gain
2021-04-21 13:07
I've trained for 7 years now and my advice would be: * Focus on the big exercises: Squat, Deadlift, Benchpress and shoulder press * Learn about progressive overload * Focus on diet and get your macros Imo I wouldn't start as a beginner with losing weight and gaining muscle. In order to do that you need to be in a calorie deficit and track your diet. That takes a lot of time tracking and is exhausting to train when you are in calorie deficit, so really it can be demotivating to do everything at once. You need to fall in love with training consistently first, in my opinion. If I was you I would start eating a lot more actually, because then you get a lot more energy and training will feel much nicer. Sometimes I do cut, tho but then training is rough plus your mood is shit, because your body has less energy. Good luck mate.
2021-04-19 18:14
2 replies
Good advice, will do
2021-04-21 13:22
#176
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Germany BIG2020
+1 best advice in this thread also there are plenty of apps for good tracking (calories, nutrients etc)
2021-04-21 16:36
full body workout 3 times a week for 1-2 months and then u can mayb go for a push pull leg split.
2021-04-19 18:21
#107
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Finland JooonsMO
Doing some warmup and stretching before and after workout helps with that soreness.
2021-04-19 18:26
Smoke some weed man
2021-04-19 19:24
do core workout.
2021-04-19 19:26
never give up, do not rest even when you're sore, or you will always be sore. Workout even when you're sore so you can build resistance, do not be embarrassed about how much you weigh, or much you lift. No one cares about your body, they care about their own workout, so do not worry about others, focus on yourself. Make sure you are doing proper form, and do not put too much weight, always finish your set. Do not hurt yourself, and have fun.
2021-04-19 19:35
1 reply
You must be trolling Don't listen to this advice, you will not 'build resistance'
2021-04-19 22:16
It requires you bulk for some time. That means training a lot and eating a lot. After that, start cutting the fat and then you will be lean and toned. Soreness will go away in time btw. I can exercise until i can’t stand and i will only be slightly sore here and there, nothing like in the beginning. It’s a beginner thing, or when you take a 2 week break.
2021-04-19 19:39
11 replies
translation: get fat for no reason and then hinder your progress by dieting while you could have stayed lean the entire time while gaining muscle optimally by eating in a minimal surplus
2021-04-21 13:38
10 replies
As a beginner i think you should take advantage of the gains in the beginning and not drag it out, it will help with leaving the beginner level and also boost your confidence and motivation to continue. I myself am not a good gainer. My entire bloodline is full of tall and slim people, i'm supposed to run fast and not gaim a lot of muscles. Not bulking simply does not work for me because i go nowhere and i have problem gaining weight in the first place. On the other hand i am not a very disciplinary with the gym, but i used to be when i didn't have such a tight schedule due to university.
2021-04-21 13:46
9 replies
there is no advantage in bulking, especially at the beginner level
2021-04-21 13:46
1 reply
Depends on who you are. If you want to lose weight or you easily gain weight then sure.
2021-04-21 13:47
likely you benefited from eating more protein or more often during the day. a large surplus does nothing except get you fat
2021-04-21 13:47
6 replies
I think it's too hard for a beginner to follow a diet with a surplus that is minimal. Unless you're already very dedicated to continue then it will kill all motivation i think because it's not an easy thing to do.
2021-04-21 13:49
5 replies
it is very simple actually. if you want to get fatter, eat more. if you want to get leaner, eat less. if you want to optimise protein synthesis, eat protein 4-5 times a day. you bulk to get fat. it serves no other purpose
2021-04-21 13:56
4 replies
I mean keeping track of all the carbs and the proteins to the decimal. It's not an easy thing if you have other things going on in life. It requires a lot of determination and focus. You don't need to do that to get a great body.
2021-04-21 14:51
3 replies
where did I say to count macros? ppl who do this dont know what they are doing i made it very simple and u still managed to overcomplicate it get fatter: eat more get leaner: eat less to optimise building muscle: have protein in every meal
2021-04-21 15:02
2 replies
But you can't eat too much or too little, so you'll have to track the numbers. Eating too little means you won't go very far, and eating too much will add fat to your weight. So to stay in the middle you must do tracking and that's technically what you're suggesting here.
2021-04-21 15:41
1 reply
you dont have to track anything but your own weight. the scale will tell you how much you're eating. if the scale goes up every week you are gaining fat (not muscle, you are lucky to gain 4kg muscle in a year). want to get fatter? eat more. want to get leaner? eat less
2021-04-21 16:05
eat a good diet w/ high protein, work basic lifts like squat, deadlift, weighted pull ups, dips, bench/overhead press, but DO NOT FORGET compound+dynamic movements that train power and explosiveness like heavy kettlebell swing and heavy kettlebell snatch. these two exercises will make you more powerful and give you explosive speed for sports. also, kettlebell swings can be used as a general cardio exercise as it's very heart rate intensive.
2021-04-19 19:41
you will be sore for a few weeks or months of going to the gym regularly it will stop once you just keep going to the gym, even when sore
2021-04-19 19:43
You have just created the only post with no hate at all. Congrats and never give up, even if you dont progress in your weight, there is nothing more fullfilment than gym :)
2021-04-19 19:51
What you need is high protein intake and to be consistent with your diet and workouts. Every thing else you are gonna find out by yourself. You are new in the game and you are gaining fast anyways.
2021-04-19 19:54
it goes away after you workout more. give it a week and you will stop feeling very sore after every workout.
2021-04-19 20:44
@ GETTING MUSCLES @ HIGHER TESTOSTERONE LEVEL @ BALDING IN YEARLY 20 @ EZ PROFIT
2021-04-19 20:46
#146
 | 
United States khanoki
Go regularly, focus on building strength
2021-04-19 20:51
#156
 | 
Russia baryga007
Eat clen and tren hard bruh.
2021-04-21 13:13
Consistency and simplicity is the key....just get yourself a routine made from the basics and stick to it....you'll naturally become more experienced and knowledgeable as you go and can decide what's good for you and not. Just don't buy into any nonsense fads....the general rule is...if it sounds too good to be true and is promising you insane results in a relatively short period of time then it's absolute nonsense. Keep at it man.
2021-04-21 13:30
You want to focus on key parts of working on the major muscle groups first in your workout plan before your minor muscle groups. These are your Glutes, Hamstrings, Quads, Obliques, Lats, Traps and chest. Learning these muscle groups and how to focus on each part of it for example. The traps you need to do three different types of exercises if you want to fully work your traps or some parts can be underdeveloped compared to others 3 months down the line. You also need to make sure you're hitting every muscle group in your plan or you can gradually hurt yourself later on with overly developed muscles compared to others which can cause general pain. I'd also suggest to try and stay away from machines and focus on free weight/body weight compound exercises with dynamic movements which cover many muscle groups(Deadlift, Squat, Push-ups, pull-ups, planks). This will help you in a lot of ways unless your injured try to stay away from machines as much as possible. Along with splitting up a hamstring heavy day and quad heavy day and an upper body heavy day in a three-way split per week with some cardio at the end or beginning depends on how you want it off your session. Never mix heavy quad or heavy hamstring exercises though on the same day or you going to have trouble. Along with that for your basic by week id suggest going for a 12-week plan where you start with muscular endurance(50-55% 1Rep Max), going from hypertrophy(70-80% 1Rep Max) to muscular strength(80-95% 1 Rep max, I wouldn't go above 95 since your than likely to hurt yourself). That's at least if you're looking to increase your overall strength. Also, make sure to find a good warmup and cooldown, this will help you be able to lifter heavier for longer from how a warmup will help expand your total range of movement in your joints with a cooldown help bring your bodies temperature, range of motion back to normal so DOMs will be lesser in your routine to deal with your DOMs so you don't hurt yourself early on. Frankly, I'm probably missing a few things here since this just off the top of my head.
2021-04-21 14:11
#173
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Germany BIG2020
Dont go for too much weight. Do 3 sets of ~20 reps untill or close to muscle failure. If its too easy add more weight. Just find your sweet spot and go from there. Take little breaks between sets. Take off days. Listen to your Body. Dont eat shit and fuck supliments except protein. ez.
2021-04-21 16:13
2 replies
How long should the breaks between sets and reps be?
2021-04-21 16:18
1 reply
#175
 | 
Germany BIG2020
As short as possible but as long as you need. I know this is very vague.. for example i take 1 minute breaks between different exercises and about 10-30 seconds between sets. btw by muscle failure i mean technical muscle failure not complete muscle failure. this is important, you can read into it plenty of articles available. Basicly you want to do your reps as technical clean as possible.. dont go for scuffed ones. Its normal that your reps will lower if you train till technical muscle failure.. for example you might want to make the first set 15-20 reps... second set you might only be able to do 12-18 third you might only be able to do 12-16 and so on. Last set is the important one.. just go for all. This method is called "overload"method.. it gives you significant gains but its important that you do off days and dont train like this every session. you can do this like once a week and the rest you train normal.. bet your gym has some standard training plans for your needs. I do "overload" once a week and the rest basicly is core strenght and mobility. but you can do whatever on your other days.. for me it helps going for cardio outdoors like mountainbiking or going swimming because i hate doing cardio in the gym. edit: since you are beginner you could also do a overload week where you have this in one training day in a week and then do it every other week. might not destroy you that much. because after all you do it for fun and for yourself.
2021-04-21 16:32
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