How to get jacked?

As a complete beginner to lifting, what are some good ways to start? And do ya'll have any tips on exercises?

  1. 4 months ago
    Anonymous

    read the sticky

    • 4 months ago
      Anonymous

      Stop telling people to read that lame ass sticky

    • 4 months ago
      Anonymous

      Very informative broken links.

  2. 4 months ago
    Anonymous

    Start lifting, eat alot of food, and get a good amount of sleep.

  3. 4 months ago
    Anonymous

    Focuses on free weights; machines are OK but only as an accessory to free weights
    You have to bulk, that doesn't mean eating like a fat pig

    • 4 months ago
      Anonymous

      Thank you
      Do you think protein powder is worth it?

      • 4 months ago
        Anonymous

        lurk more to get an idea of what a good program looks like (what exercises you should do on what days, which muscle groups you work together, rest days, etc), look for a beginners routine (usually recommended for beginners to focus on compounds)
        look up your TDEE, eat at a surplus, eat a lot, focus on getting your protein down

        protein powder used to be really worth it because it was cheap in terms of $/g of protein
        now unless you get a good deal the only reason to get it is convenience (unless other sources of protein are also expensive as fuck, but whey almost did a 2x in the past year), but you can calculate the cost of g of protein for the foods in your area and see for yourself

      • 4 months ago
        Anonymous

        Personally no
        Eating real food is better than supplements. However if you're having issues getting enough protein than ppowder is ok.
        Also be aware most people overestimate how much protein they need.

      • 4 months ago
        Anonymous

        Yes if you want erectile dysfunction

      • 4 months ago
        Anonymous

        Yes, but remember: it’s a SUPPLEMENT, not REPLACEMENT. Eat healthy high protein foods and drink your shake if you’re going for that

  4. 4 months ago
    Anonymous

    literally just eat a lot of food or drink mass gainer that nukes your gut/liver and lift a heavy weight up and put it back down 10 times for 10 times and you’ll get big. It’s unironically not hard

  5. 4 months ago
    Anonymous

    the fact you made this thread lets me know you will NOT MAKE IT
    Cant even take initiative to look this shit up on your own how the FUCK are you gonna stick to a routine and diet. gay kys

    • 4 months ago
      Anonymous

      >reeeeee read static web pages. don't talk to actual people.
      gay.

  6. 4 months ago
    Anonymous

    Are you implying you don't know exercises? You've never heard of bench press, curls, squats, push ups?

    • 4 months ago
      Anonymous

      No
      I meant that previously I have done calisthenics, and want to bulk

      • 4 months ago
        Anonymous
  7. 4 months ago
    Anonymous

    >start
    Gymcelmaxx
    Diet; if fat, deficit with high protein, if skinny, surplus with high protein
    Big sleep
    You have to have all of these. If you lack one, the others would suffer and so would your gains.
    >tips on exercises
    Watch YouTube videos. The older the videos are, the more solid the advice/tutorials are, because the new ones are made by fags that act a bit extra for clicks.
    Channels like alan thrall and scott Herman have quintessencially documented in video format everything you need to know about lifting and what comes with it.

  8. 4 months ago
    Anonymous

    3-5 sets per exercise 1-2 exercises per muscle group per session. Lift 3-5x a week hitting every muscle 2-3x a week. Lift in the 6-30 rep range. Always lift to near failure. Increase weight as you can. When you can't, add reps. When you can't do that, add sets. Volume and diet mean the most for looking jacked.

    Never bulk more than 2lbs per month or you'll just get fat af.

  9. 4 months ago
    Anonymous

    What matters most are sleep, protein intake and making progress from workout to workout. The latter involves following some sort of non-retarded novice program. Don't get too hung up on which one; there's a ton of novice programs that will all do more or less what you want them to do if you put the work in. Pick the one that sounds like something you'd enjoy doing. Try not to mess around with whatever program you chose too much; it'll be tempting to add all these exercises that get hyped up but always remember that you don't really know anything at all yet and there's probably a good reason it is the way it is.

    Don't expect instant results, it might take up to 3 months before you really notice the gains. Put good form before ego always. Don't load up too much weight to make up for perceived 'lost time' - you'll always be further ahead in the long-run if you go at a sustainable pace. Be consistent and don't jump off a program that's working (your lifts and the scale are going up) just because you read on IST that actually some other program is better, that isn't how things are meant to work.

Your email address will not be published. Required fields are marked *