Hey anons,20 y/o, ~150 lbs, no health issues. Finally got full access to a gym.Problem is I’ve got very little experience, so I want to treat this like an experiment and actually stick to something instead of spinning my wheels.Looking for a solid beginner routine + diet to follow. I’ll log progress and updates for accountability.What would you recommend? Have the opportunity to experiment with a young beginner, it could become really interesting, I'll record everything.(I've read the sticky and all that stuff, but I also would like to know about the routines you started doing and changed your stats and strength)
>>77244284You should do the 2,2 method I started lifting two months ago and still going strong. I could never stick to working out but this method is great.2x sets per muscle group.2x workouts per week.Focus on progressive overload add reps each workout if you can. And allow three days between workouts. Full body. So I do Monday and Thursdays.Get your protein in I usually buy bananas freeze a bunch eat a protein shake with banana, chia seeds, use water only. And then berries etc if you can for health. Do the buffering diet.Wake up. Set a timer and wait 4-5 hours eat 500 calories.Then wait until you are starting eat 1500 calories.Then night time have a snack few bananas or a shake or tins of tuna.Easiest shit I've ever done.
>>77244292Only 2 workouts per week? I think I could do more, but I'm so glad that it's working well for you, thank you anon
>>77244308You think you can but thats why you have never been consistent and don't currently have a routine.5 day splits are for people on gear.
>>77244308cardio on another 2 days if you wanna do more. 45+ min easy jog, just get into the habit
>>77244358That's what I do though I get steps in instead
>>77244284You ever went to muscleandstrength.com? They've got loads of workouts. Full body, beginner, etc.
>>77244308I had free time and was doing 3 per week. It was OK but I eventually got sick of it and quit completely. I feel going to the gym is a chore. 2 per week is probably best.Ideally I want REAL strength. The gym's ok but it makes me less flexible. I want ballerina level fitness. I might just do ballet. Shit is hard core.
>>772444122 workouts per week is the perfect balance I think. 3-5 if your on steroids
>>77244284just use your brain homie have an upper day with everything being covered, so bench, row, shoulder press, forearms, and curls, do oh idk 3 or 4 sets of 10 or something increase weight if you do 10 on your last set but i would go as many reps as possible on your last set, for legs do squats, leg extension, calf raise, maybe add abs to leg day as well boom everything is covered maybe add neck curls idk man just think about shit thats missing and add it to your workout just avoid junk volume and meme shit do cardio after for 20 or 30 minutes its not hard. Eat 150 grams of protein and get a smart watch and track your activities and have it add those calories to a food tracking app like cronometer and eat at a +200 or 300 surplus ya know dont think about it too much whats important is getting the work in right now and you can dial in your diet later
>>77244623Op hereGiven that this is the best response, I'm going to do this half a year, I'm going to copy your message and get back here on December, having everything tracked on calorie and exercise apps, thank you anon
>>77244722no anon dont come back.
>>77244284volume is important for starting out. Honestly I’d do home exercises until you feel comfortable doing physical activity. Going as close to failure as possible is how you build muscle. Use bodyweight exercises to learn what failure really is, you wont be able to hit it for a few weeks or months unless you’ve got strong dedication. Moreover, it is very hard to hurt yourself doing bodyweight, at the gym with weights if you push yourself with bad form you will get hurt. If you’re scared at the gym and don’t go to failure you won’t build muscle. Proper form for all exercises is paramount. your form will slip towards the point of failure, dont let it slip in a bad way when using weights. Don’t ego lift.My recommendation is buy a door hang pull up bar and do infinity push ups and pull ups to failure, every day you can, whenever you have time. Do some ab crunch variation that feels comfortable and planks. bodyweight squats kinda suck but there’s few alternatives at home, try to do variations.
>>77244284SS + GOMAD
>>77244412>wants polyvalenceKettlebells.Get a 16kg, learn swings and turkish getups.Later one get two 24kg and do cleans & presses, and frontsquats, you get everything.
