I'm a newbie (starting at rock bottom) I am going to the gym now and will do the exercise listed below. One of my old friends taught me these he is going to the gym for 4 years. I'm 5'7 and 97 lbs never eaten in my whole life so weights are low and it's embarrassing I know. The first two sets are totally fine but the third set is so fricking hard and the fourth is like impossible. I can only do 9 reps at the fourth set my friend says its normal you are so weak now and these muscles working first time in their life.
This is my third day I will do my best. I want to reach normal human weight so badly I hate being skinny and my disgusting body. I hate being small.
lat pulldown 4x12 33lbs
seated cable row 4x12 33lbs
chest press 4x12 44lbs
leg press 4x12 88lbs
v bar triceps pushdown 4x12 33lbs
incline dumbell curl 4x12 forgot the weight
Also disclaimer: No I'm not a twink or gay or any gay shit my mental is full chud. I was just addicted to the internet, and video games and didn't have time to eat because of my addiction. I really don't like eating it's like torture but I should force myself there is no other way. I will post this now and go to the gym any advice for newbies are welcome.
This workout is dumb as rocks and will get you tired, injured and demotivated. Do starting strength or a 3 day split.
>This workout will get you tired
If you are a pathetic loser, like a worm that spends his whole life in front of the screen, you don't care about tiredness or suffering. I love pain and I regret that I could have worked harder because I didn't feel my muscles burning so much. sure, they will start to burn in a few hours and tomorrow, but still, even if I have to overcome perfectionism, I still think I could have done better. I will do anything to get out of my comfort zone, I am tired of being a worm.
you could do stronglifts 5x5. its in the sticky.
you’ll probably want to split the exercises you’re doing into separate days like a ppl or upper/lower or else you’re going to burn yourself out and run into junk volume really fast
also do some compounds like sbd to build general strength, at your current level you’ll build strength really fast as long as you eat
Are you taking any rest days? You could probably do that 3 days per week or every other day starting out but as you get stronger you'll definitely want to split the days by body part like the other anons are suggesting.
don't lift with severe DOMS, if you need to take an extra day take it, drop the cringe anime suffering mentality the goal is to induce a stress that you adapt to, not one that hurts you and causes you to backslide
also learn to squat
3x3 is all you need, anything more is a waste of time
You're skelly mode and have to start with low weights, which is completely ok. Even quite nice in a way, because you'll see quick progress if you're doing it right.
Your routine however is garbage. I don't know how you or someone else came up with that. Just google a a bit and pick a ppl, bro split, whatever routine that suits you. There are plenty of tried and established routines. Once you've got some experience modify it according to your needs.
Also don't start with fixed weights someone else made up for you. Try what kind of weight you can move with good form. Once you can do 3x or 4x12 add more weight. Simple as that.
Also watch your diet, if you're that thin you're most likely not eating nearly enough.
Do Starting Strength by Mark Rippetoe.
Machines are gay and moronic. Also only do 3x5
https://startingstrength.com/get-started/programs
With GOMAD or without it? I want to learn more about GOMAD do you suggest?
I suggest eating more in stead and maybe drinking 1L of milk, going for slow and steady weight gain while lifts improve.
Going from medically underweight to skinny fat normal range isn't a great idea
This guy can't even do 33lbs lat pulldowns how can he deadlift? morons.