I've been lifting for about a year now, and I've learned a lot of things that I wish I knew earlier when I just started. So I decided to make a list of these things, so that newbies can benefit from them.
>1. Don't do GOMAD.
>2. Don't listen to powershitters here. Sure, you can start off with a strength-based program like SL5x5 to get some initial strength, but don't do it for more than 2-3 months. Its extremely useless if your goal is just to have a better looking body.
>3. Don't just straight up jump into a 6 day program, even if you think you're motivated enough for it. You'll most likely end up losing motivation after a couple of weeks, and start skipping workouts. This skipped workout is almost always going to be your legdays, which means you'll be neglecting half of your body. Training your legs once a week just isn't enough. If you don't want to start with a strength-based program, I suggest looking at something like PHUL.
>4. Don't go too fricking dedicated on your nutrition. Just like the previous point, you'll most likely lose motivation after a little while if you're tracking every single caloric intake, while also trying to eat 250gr+ of protein a day. Just eyeball most of your shit, and try to have a good time, instead of shoveling down a tub of greek yogurt every day. In your newbie gainz days, your nutrition doesn't have to be on point all the time.
>5. Have fun in the gym. If you absolutely detest something like squats, and they're making you unmotivated enough to skip workouts, just swap them out for something else. Going to the gym and doing a slightly less optimal exercise is always better than not going at all (but you are kind of a homosexual for not squatting tbh, make sure you eventually start doing them).
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>6. If you hate cutting, look into intermittent fasting. Skipping breakfast/lunch, and then eating a lot for dinner, to me, was a lot easier than eating less for every meal. Whatever you do though, don't post in /fast/. Those fat Black folk are fricking moronic.
>7. If you hate bulking, try to utilise things like home made weight gainer shakes for some quick and easy calories. There are tons of Youtube guides out there, just dont do the ones where they add like 2 teaspoons of olive oil to it to inflate the calories. Thats just fricking stupid.
>8. It will take a little while to get used to your new eating pattern. If you're not used to eating a lot, don't expect to be able to eat 500 calories over maintenance on your first day and feel okay. Same with cutting, it takes a while for your body to adapt.
>9. Use https://tdeecalculator.net/ to calculate your intake.
>10. Always try to progressively overload while bulking.
>11. You don't NEED any supplements.
>12. Your Instagram fit idol is most likely on the juice. No matter what they claim.
>13. Try not to bulk over 25-30% bf. Cutting all that shit off is going to be gruesome.
>14. You're probably underguessing your bodyfat percentage. Use examples and ask people here for estimates.
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Thats all I can think of for now.
thanks fren
you say don't do a 6 day program and also not to do strength based programs for more than 3 months - what program should you be doing then?
A = Squat, bench, some form of row
B = Deadlift, some form of lats, OHP
3 days a week: Mon = A, Wed = B, Fri = A, sat & sun rest, Mon = B, Wed = A, Fri = B repeat.
aim for 3 sets of 8-10 reps 1.5-2mins rest between sets. increase weight 2.5lbs a week. form is what it is about, all form. frick the heavy shit at first, FORM. do it for 6-months slowly increasing, slowly conditioning your body always focusing on form and then do whatever routine you want.
Its fine to do a strength based program for 3 months, it gives you a nice foundation. Just dont be like me by falling for powershitter memes and doing it for almost half a year.
If I could do it all over again I would:
>3 month SL5x5
>3 month PHUL
>PPL for the rest
Gives you some nice strength to start with, and gradually works up to 6x a week.
Cool. Way to tell us shit that we already know, while still being wrong about half of it, moron. What a waste of fricking time.
>t. pic related
The only real PPL you should follow: PxPxLPx
(Push, R, Pull, R, Legs, Push, R.) 1 hour per one of these working days is enough for newbie lifters to make gains in both strength and size just don't lift too heavy and focus on form.
Push
> Bench Press, Tricep Push Downs & Dips.
Pull
> Deadlift, Towel Pull Ups & Lat Rows.
Legs & Fores
> Push Press, Lunge Walks & Finger Curls*
* Because you obviously want to train forearms to get a stronger grip.
1 year old DYEL giving advice like he´s some lifting maestro. Post body.
It's okay to give advice as a noob as long a you specify that you are in fact a noob.
> T. The 10 year lifter who can't proceed to 2pl8 bench due to weak grip, help help, he's trying to kill himself again!
Volume, intensity, frequency, this split that split, this lift that lift, carbs, veggies, strength, aesthetics.. these all have their place. It's all about knowing what they're for and how they work or don't work together. Do not even pay attention to any poster saying that one of these things is bad.
less carbs the better so you can fit more protein on the plate, homosexual.
You are a moronic Black person, have a nice day.
Agree with everything except maybe 4
Well done
I maybe should've added that as you progress and get more dedicated, your nutrition should follow as well. What I meant originally is that as a total newbie, tracking everything and being super paranoid about your macros can make you lose motivation.
Question; as someone who lacks any equipment, would rather work at home and has no routine. what can one such as i do to get IST?
I hate referencing Reddit, and I hate calisthenics, but there is a nice progression guide for calisthenics on Reddit. I used it during the start of the chink flu when all the gyms were closed, and managed to make some OK progress.
But equipment will always be superior, so if you dont have access to it now, try to work towards having it in the future.
I think it was this one https://www.reddit.com/r/bodyweightfitness/comments/az79av/new_and_improved_bodyweight_fitness_progression/
Get lean, then hit the juice