Starting my gym rat era, Need some advice.
My current routine is
Monday: Arms Push
Tuesday: Arms Pull
Wednesday: Rest
Thursday: Legs
Friday: Core
Saturday: Rest
Sunday: Arms Pull
Repeats
Curious if I should change anything in my routine. Also, is it better to eat before or after the gym?
> No chest or back at all
??????
I do my chest and back on my push and pull days. Forgot to mention that. Like I bench pressed yesterday despite it beinf a push day
Can't tell if this is bait or you are just genuinely new. "Push" refers to chest, triceps, and shoulders; "Pull" refers to back biceps and forearms. Otherwise personally I would combine your core and leg days, and forget about having a dedicated day of the week to a muscle group and just cycle push pull legs/core rest. But whatever gets you in the gym o7
>you are just genuinely new.
This one. I'm genuinely starting my journey but I guess I'm lost so I wasn't sure if I was doing it right. I'll combine my core and legs for sure. What about cardio? I normally always start every work out on the treadmill for 10 minutes doing 1 minute intervals of walking and then running.
Do Starting Strength or Greyskull LP. Eat at a 250 calorie surplus if skinny/skinnyfat, eat at a 500 calorie deficit if fat. Make sure to eat at least about 130g protein/day. Protein timing doesn't matter. If fat you can do cardio on your off days. If skinny you can do cardio for health but it won't have an effect on your physique. Start the brosplit after you hit 1/2/3/4.
And read the sticky.
I'm already built pretty big. On some push and pull exercises I can lift up to like 85 pounds. I bench pressed yesterday for the first time in years and it wasn't super heavy, but I benched 75 pounds. This is starting to exercise again starting last Tuesday. But I've also always had wagie jobs where I have to lift heavy shit and like I said, I'm built big. But I'll look into those programs you told me about.
>I benched 75 pounds
Anon, you've got a long way to go. Stick with the programs I sent you. 225 bench is the goal. 1/2/3/4 like I said. You'll get there but you're a beginner.
>225 bench is the goal
Would you believe me if I told you back in like 2019 I benched 250? I'm hella out of shape and want to get back to that.
75lbs is literally below a girl tier bench. As in multiple women in my gym are benching 100lbs and way beyond.
Do starting strength, add on some curls/tri extensions of your choice if you feel like it, then shut up and do the program.
His advice is generally alright but I'd stick to push pull leg, no starting strength meme routine. You aren't a powerlifter, you want muscle growth.
Type in renaissance periodization on youtube, he has pretty much all the info you'll ever need for your gym journey.
If you're new new, don't get to hung up on what you do so more then actually doing it and doing it with good form.
I do arms day, core day, chest/back/shoulder day, and a leg day then take a 2 day break. Every break day has some light calistetics and a 2-3mi walk. Every main day has an hour of cardio.
Only thing that's hurt my gains is poor sleep and injuries from poor form.
Cardio kind of depends on what you're going for. What you're doing is good for a warm up, and might help with sprint times, but wont do anything for endurance. I recommend jogging a few miles someplace with a good view, or doing spin. I do the latter since my knees are fricked. A faster paced yoga session can be low-key cardio too.
No twist day? Ngmi
Read the sticky gay
this is OP
How tall are you?
6'0
No. I broke up with my ex and I'm doing this to get buff and forget her
>waited 3 weeks after the new year to start due to laziness and not wanting to be seen as another resolutioner
just hit your upper body twice a week (core included), legs once a week. replace rest day with 60mins cardio. always eat 50g+ protein with omega 3 and some sugar after you workout. here's my routine if you want some more ideas
>back/side delts/back extension & hamstring curls
>chest/front delts/leg press & calves/ obliques
>arms/core
>bike 60mins
repeat.
absorb youtube natty lifters and avoid the science based people.