Going to the gym 5 days a week, any advice

[Draz]

Been going strong since last week Monday. So far, after work, I have been working out 5 days a week. Tomorrow makes day 10. I can easily see the difference in my shoulders and chest already.

I'm going to planet fitness, just to start off and build some strength. I'm currently 148 5'9 1/2 and don't know what I'd like to do with my body. I have enough weight now where I'm not extremely skinny, but my structure looks thin still. I'm thinking I should bulk up to 160 and stay there.

I have belly fat, I've mixed in some cardio in my workouts after lifting. Most of my workouts are isolated workouts, not hitting the dumb bells, squats, or bench press/dead lifts yet until I build some more strength.

I definitely would prefer mass over cut look. I see skinny people I associate with and they're flexing their abs and low body fat, and tbh, it's not a good look. I see teen girls might find that attractive but I'm fine looking more bulky or stocky.

I need help with a diet. I'm taking whey protein as well. I want to clean bulk.

Idk. I'm just working out daily hoping I see a difference. The noob gains should help motivate me until I know exactly what to do next. I just know I don't want to stop.

[egokiller]

Find the biggest fvcker in the gym and make it your mission to curl more than he can squat. Then once that goal is met, move onto the next gym and repeat the process.

https://www.youtube.com/watch?v=uW79BmiVsyw

https://www.youtube.com/watch?v=SvElWw6gefs

[JEFFERSON MONEY]

Been going strong since last week Monday. So far, after work, I have been working out 5 days a week. Tomorrow makes day 10. I can easily see the difference in my shoulders and chest already.

I'm going to planet fitness, just to start off and build some strength.

https://www.t-nation.com/workouts/8-week-basic-strength-plan

Another good one is Westside for Skinny Bastards (Although that's more athletic oriented)

Replace the barbell squat with dumbbell squat with a lot lower weight.
Skip the deadlift. (because PF doesn't have barbells aside from Smith Machine)
Instead do Farmer's Walk (Hold the heaviest DB's you can and walk)--> this is good for traps, abs, forearms.



I need help with a diet. I'm taking whey protein as well. I want to clean bulk.

Emphasize protein and complex carbs--eggs and toast in the morning, fish/tuna/chicken salad lunch, nuts for snacks, meat for dinner--- and add lots of carbs during training day around workout time (especially rice, potatoes, pasta etc). Enough healthy fats too (olive oil, avocado).

You can put a dab of peanut butter and oats with your whey shakes. Full milk.




Idk. I'm just working out daily hoping I see a difference. The noob gains should help motivate me until I know exactly what to do next. I just know I don't want to stop.

I mean it's just your body man so don't go too overboard you know---aside from the mandatory cardio and stretching and basic strength training to keep you fit through old age bi'idhnillah.


. Your spirit, your morality, and your mind can grow much faster and has much higher ceiling than your body.

The thing is when your testosterone is high---you're gonna be more interested in extracurricular activities than the assignments you got to do in school.

[highwhey]

https://www.t-nation.com/workouts/8-week-basic-strength-plan

Another good one is Westside for Skinny Bastards (Although that's more athletic oriented)

Replace the barbell squat with dumbbell squat with a lot lower weight.
Skip the deadlift. (because PF doesn't have barbells aside from Smith Machine)
Instead do Farmer's Walk (Hold the heaviest DB's you can and walk)--> this is good for traps, abs, forearms.




Emphasize protein and complex carbs--eggs and toast in the morning, fish/tuna/chicken salad lunch, nuts for snacks, meat for dinner--- and add lots of carbs during training day around workout time (especially rice, potatoes, pasta etc). Enough healthy fats too (olive oil, avocado).

You can put a dab of peanut butter and oats with your whey shakes. Full milk.




I mean it's just your body man so don't go too overboard you know---aside from the mandatory cardio and stretching and basic strength training to keep you fit through old age bi'idhnillah.


. Your spirit, your morality, and your mind can grow much faster and has much higher ceiling than your body.

The thing is when your testosterone is high---you're gonna be more interested in extracurricular activities than the assignments you got to do in school.
you'd be a good fitness coach bro, i feel like motivating and coaching people to become better versions of themselves is something that fulfills you

[JEFFERSON MONEY]

you'd be a good fitness coach bro, i feel like motivating and coaching people to become better versions of themselves is something that fulfills you

Thanks for the encouraging words brother Alan. That field is full of people far more dedicated, accomplished, with stricter diets, more willing to endure pain, consistent, knowledgeable, and meticulous than I am.

Keep us updated on your endeavors in the New Years Thread. :)

[diamenz]

you're not going to get bigger and stronger doing isolation exercises five days a week. completely throw those out the window. stick to presses, pulls and squats & deads three times a week. heavy weights, low reps, low sets. try for three sets of five reps not including warm ups. increase the weight in small increments each week until u fail on the last rep, then lower ur weight a bit and start again. once u plateau, surprise ur body with alternate versions of those compound lifts such as incline or decline presses, pulls with your arms next to ur body as opposed to out, squats instead of deads, etc. squats and deads trigger a growth response in your entire body. pushes and pulls will get your arms to grow faster than any iso exercise would. be sure to keep a journal recording your weight increases because u WILL forget.

if you're not increasing your lifting weight, you're not getting stronger. if you're not getting stronger, you're not getting bigger. if you're not eating in excess, all of it is for nothing.

[egokiller]

Gotta know your shit lil bro. Here

[MrFonzworth]

Only do squats and deadlifts. Rest is for ******* such as the poster directly above me

[dude77]

do squats and deadlifts.

this right here .. I wouldn't say only though .. you can do other stuff .. but those two are the gods .. I would add overhead presses, pull movements, incline bench, pull ups are great too .. you wanna be able to do pull ups .. pretty embarrassing not being able to .. I would add in some hiit sessions or just walking .. not marathons or long distance jogging .. fk that .. that'll catabolize your gains quickly .. brisk walking for 30 min or hiit .. walking is awesome and easy on the joints .. I know weightlifters in general are anticardio but I do it a few times a week .. I feel it keeps me leaner .. not to mention cardio is great for your heart .. you wanna keep your heart tickin' strong .. pointless to 'build muscles' if your heart is not healthy ..

reminds me of rich piana .. although his was an exaggerated example .. the thing is he represented himself as part of the 'fitness community' .. but he was actually far from fit .. homie was jacked and his insides were rotting

[Prometheus]

Ramp up the homosexual activity, and make sure you STAY THE TOP DAWG. This is so important - not only will you develop powerful quads and glutes from delivering that good dick, but playing strictly top dawg will boost your testosterone.

Just focus on your upper body at the gym - having sex with lots of men will strengthen everything else.

[diamenz]

[QUOTE=egokiller]Gotta know your shit lil bro. Here

[DaHeezy]

Draz with his annual go to the gym advice thread

Tell us, did you actually absorb anything from the several other threads people gave you advice with?

[Draz]

Draz with his annual go to the gym advice thread

Tell us, did you actually absorb anything from the several other threads people gave you advice with?

Well, if I can find those threads, but no. Maybe I should bookmark this one.

I

[nathanjizzle]

I too have started working out almost every day. Stupidly I use to do heavy weights every day, not allowing my muscles to recover. I knew that I needed atleast a day to recover but for some reason I overlooked it. Now that im implementing proper recovery time, im starting to build mass. Im at 168 pounds right now. ive actually lost a lot of fat from 180 pounds. Its good to bulk up first. I use to be skinny AF at 140. I started eating a lot but I noticed a jump in my weight when for a 2-3 week period and consistently at shrimp and butter and other seafood. it kicked something off and I gained 35 pounds over the next year. since then for 2 years I stayed around 175-180 even eating whatever I wanted. now with cardio every day and lifting weights every other im down to the 168 and ill probably get down to 165 before I start gaining in muscle mass.

[Loco 50]

Been going strong since last week Monday. So far, after work, I have been working out 5 days a week. Tomorrow makes day 10. I can easily see the difference in my shoulders and chest already.

Typically takes a month of consistent working out before you will notice any physical change when starting a new program. Takes 2 more months for others to notice the difference.



I'm going to planet fitness, just to start off and build some strength. I'm currently 148 5'9 1/2 and don't know what I'd like to do with my body. I have enough weight now where I'm not extremely skinny, but my structure looks thin still. I'm thinking I should bulk up to 160 and stay there.

Weight gain comes naturally with age. About the only people I'd advise to gain weight are those with anorexia. Muscle mass will build as you continue to work out and bone density increases with time. Time will do it's thing.



I have belly fat, I've mixed in some cardio in my workouts after lifting. Most of my workouts are isolated workouts, not hitting the dumb bells, squats, or bench press/dead lifts yet until I build some more strength.

If you must do cardio, keep the sessions short. It's difficult to build mass if you are burning off the calories that are needed for that mass during a long cardio session.

Lifting heavy will build mass. You are avoiding the exercises that are most effective in gaining strength until you've built strength, which is backwards.

Squats/lunges, pull ups/dips, deadlifts, aka compound exercises, aka exercises that work the large muscle groups at the same time with heavy weight or to failure, whichever you are more comfortable with are the most effective method of gaining mass/strength.

Free weights are always more effective than machines. Machines allow you to cheat with the aid of levers and pulleys, whereas free weights require you to support the full weight at all times. This allows for more natural, healthy, functional strength.

Heavy weight workouts, aka max lift can be dangerous in that they can cause injury easily if you don't know what you're doing. Don't really want to do that without a partner.

Lifting to failure will cause extreme soreness, but will cause the most change at the same time.

Do not work the same body part 2 days in a row. You need a rest and recovery day. When you lift you cause slight damage to your muscles. The muscles have to be damaged to go through the growth/repair process. If you aren't "feeling" your workouts then you aren't putting enough effort in. As you gain experience you will get a better feel for what is healthy pain and what is "I am ****ing up" usually with bad form pain.



I definitely would prefer mass over cut look. I see skinny people I associate with and they're flexing their abs and low body fat, and tbh, it's not a good look. I see teen girls might find that attractive but I'm fine looking more bulky or stocky.

In my experience everyone wants what they don't have. If you want more mass though, you've got to lift heavy. Heavy for you, not heavy for dude that's been lifting for 20 years. Also, we are limited to a large extent by our body frames. Some people will not get very big no matter what they do, same as some big folks will never be lightweights. Just plain genetics are the limiting factors sometimes.


I need help with a diet. I'm taking whey protein as well. I want to clean bulk.

Idk. I'm just working out daily hoping I see a difference. The noob gains should help motivate me until I know exactly what to do next. I just know I don't want to stop.
Jefferson addressed diet nicely already. If you increase your protein intake be sure to increase your water intake. Excess protein has to be filtered through your kidneys and water helps that. Without extra water kidney damage can occur.

More than half of making physical changes is consistency. Just showing up more often than not is the stumbling block that causes most to drop out.

Also, don't let your ego get you hurt or stop you from making changes. Lift too heavy to impress someone that's not even looking and you run the risk of f'n yourself up, which means moving backwards instead of forwards. Avoid exercises entirely because you're afraid of getting judged for not lifting enough and you will not see change. The proper weight for you is the one that makes you work.

Work on your weaknesses more than your strengths and keep a balance. You'll see many dumbasses working on bench press or curls all day. Years later they've got back problems because of muscular imbalance and their shoulders are pulled forward due to not properly developing their back muscles. Keeping a balance will keep aches and pains away.

Last note: Women favor legs and glutes on a man, men favor biceps and chest. Keep that in mind if sex appeal is why you're lifting.

[DukeDelonte13]

eat a sh*t ton of calories and lift.

[Draz]

Typically takes a month of consistent working out before you will notice any physical change when starting a new program. Takes 2 more months for others to notice the difference.


Weight gain comes naturally with age. About the only people I'd advise to gain weight are those with anorexia. Muscle mass will build as you continue to work out and bone density increases with time. Time will do it's thing.


If you must do cardio, keep the sessions short. It's difficult to build mass if you are burning off the calories that are needed for that mass during a long cardio session.

Lifting heavy will build mass. You are avoiding the exercises that are most effective in gaining strength until you've built strength, which is backwards.

Squats/lunges, pull ups/dips, deadlifts, aka compound exercises, aka exercises that work the large muscle groups at the same time with heavy weight or to failure, whichever you are more comfortable with are the most effective method of gaining mass/strength.

Free weights are always more effective than machines. Machines allow you to cheat with the aid of levers and pulleys, whereas free weights require you to support the full weight at all times. This allows for more natural, healthy, functional strength.

Heavy weight workouts, aka max lift can be dangerous in that they can cause injury easily if you don't know what you're doing. Don't really want to do that without a partner.

Lifting to failure will cause extreme soreness, but will cause the most change at the same time.

Do not work the same body part 2 days in a row. You need a rest and recovery day. When you lift you cause slight damage to your muscles. The muscles have to be damaged to go through the growth/repair process. If you aren't "feeling" your workouts then you aren't putting enough effort in. As you gain experience you will get a better feel for what is healthy pain and what is "I am ****ing up" usually with bad form pain.


In my experience everyone wants what they don't have. If you want more mass though, you've got to lift heavy. Heavy for you, not heavy for dude that's been lifting for 20 years. Also, we are limited to a large extent by our body frames. Some people will not get very big no matter what they do, same as some big folks will never be lightweights. Just plain genetics are the limiting factors sometimes.

Jefferson addressed diet nicely already. If you increase your protein intake be sure to increase your water intake. Excess protein has to be filtered through your kidneys and water helps that. Without extra water kidney damage can occur.

More than half of making physical changes is consistency. Just showing up more often than not is the stumbling block that causes most to drop out.

Also, don't let your ego get you hurt or stop you from making changes. Lift too heavy to impress someone that's not even looking and you run the risk of f'n yourself up, which means moving backwards instead of forwards. Avoid exercises entirely because you're afraid of getting judged for not lifting enough and you will not see change. The proper weight for you is the one that makes you work.

Work on your weaknesses more than your strengths and keep a balance. You'll see many dumbasses working on bench press or curls all day. Years later they've got back problems because of muscular imbalance and their shoulders are pulled forward due to not properly developing their back muscles. Keeping a balance will keep aches and pains away.

Last note: Women favor legs and glutes on a man, men favor biceps and chest. Keep that in mind if sex appeal is why you're lifting.


Excellent response. I'm on my way to work and would rather give you a better response a later time, but, note that I appreciate it.

I just want to focus on consistency for the first month or two before moving onto the real free weights and lifting. Just build a foundation for myself.

My arms always lagged, specifically my biceps. My triceps are always outperforming my biceps.

[JEFFERSON MONEY]

[QUOTE=egokiller]Gotta know your shit lil bro. Here

[diamenz]

This is really good for legit powerlifters---but don't you think this may strain someone's back too much in the long run?

not if u warm up properly and do the movements correctly. it's not for powerlifters - it's a starter program, and would work for anyone whether they're trying to get bigger or stronger.

[jongib369]

WARNING IM TIRED AF, haven't slept yet so this will have no structure and look like cancer. Just random thoughts.


When you're starting out lifting I wouldnt reccomend deadlifting and squatting on the same day. Work up to that. Hell, I'd start with machines, and dumbbells doing 8-12 reps of various exercises for the first month eventually going to the 3x5 stuff. Even then though for awhile I'd keep squat and deadlift on different days. Also try floor bench press with dumbbells(less risk of hurting shoulder. Flat bench isn't your bodies natural movement especially when you go too far back which the floor prevents. But if you learn to arch right while some view if as cheating is actually better for shoulder health ). Look up proper form depending on your bodies dimensions, not everyone should squat and deadlift the same exact way. There's core principles that are across the board, but people will look slightly different. If you dont feel comfy doing squats, try box squats for a bit. Those will really hit your glutes, hammies etc which will help you come out from past parallel on normal squats. Then eventually use it as a accessory to your normal squat. I felt like a jackass earlier but I was doing hip thrusts on the ground and those were definitely effective for an accessory. Your girlfriend will appreciate it. Really focus on the eccentric part of all lifts, people **** that up a lot. Deadlifts I'd be careful with that though...Would have to make sure your form going down is on point. If you're doing 8-12 reps I'd say only go slow and in control on the way down for 5-6, rest just let it fall staying in your hands. Form might start to break down at that point so be careful. Same concept for focusing on strength with a 3-5 rep range. Dont forget to mix in singles every now and then. GREAT for strength once you have the form down. Oh, dont forget when you lockout on the deadlift never lean back, just squeeze your ass. Like pretend someone is behind you about to stick their thumb up your ass, PREVENT ENTRY.

Love assisted preacher curls for negatives, or even for tricep extensions.


Look up exercises for shoulder health. There's some good band work you can do at the beginning or end of workouts to make sure those bad boys are in good shape. Pro tip try dead hangs on a pullup bar. GREAT for people with impingement, other shoulders issues, or even none at all. Plenty of videos about it. Look up athleanx, dont agree with him on everything but has some good advice. He used to be a skinny "hard gainer". Oh and dont forget...Sleep good, and eat even better. Will add more later when I'm not about to pass out . I'll have it more structured/looking less like cancer :sleeping

[AlternativeAcc.]

:sleeping

What are muscles gonna do for you dude? On the inside, you'll still be an insecure weak guy... why? Because eating and lifting is easy. Any dumb **** can stuff their faces with food and lift.

What you need to do is push yourself with long endurance themed workouts... hours on the treadmill or stationary bike.. hour long sauna sessions.. shit that makes you wanna fukking die. That's how you become mentally stronger and it transfers over to everything else. lifting and eating? :roll:


look at the losers giving you that advice. DO THE OPPOSITE of what guys like egokiller and the like have to say. You're not a muscle guy anyway.. so quit the bullshit and start running... a lot. You'll become a beast OUTSIDE of the gym as well.. which is all that really matters


I'm not saying don't lift.. but don't limit yourself to just weights. I do my weightlifting sessions after my long grueling cardio workouts and then hit the sauna after.. yeah, animalistic type shit.

[jongib369]

:sleeping

What are muscles gonna do for you dude? On the inside, you'll still be an insecure weak guy... why? Because eating and lifting is easy. Any dumb **** can stuff their faces with food and lift.

What you need to do is push yourself with long endurance themed workouts... hours on the treadmill or stationary bike.. hour long sauna sessions.. shit that makes you wanna fukking die. That's how you become mentally stronger and it transfers over to everything else. lifting and eating? :roll:


look at the losers giving you that advice. DO THE OPPOSITE of what guys like egokiller and the like have to say. You're not a muscle guy anyway.. so quit the bullshit and start running... a lot. You'll become a beast OUTSIDE of the gym as well.. which is all that really matters


I'm not saying don't lift.. but don't limit yourself to just weights. I do my weightlifting sessions after my long grueling cardio workouts and then hit the sauna after.. yeah, animalistic type shit.
https://media1.tenor.com/images/d1fa30c3a492149087de7f000329bc34/tenor.gif

https://media.giphy.com/media/mxPzDgzRCKOty/200.gif

You come off like a tool XD. You sound like someone who has never pushed themselves in the gym. Running is respectable, and you should never skip doing cardio but the way you're shitting on lifting is just weird. No one is born a muscle guy...Hes not happy being skinny. If you are that's cool, but dont shit on people giving him advice on specifically what his goal is. Lifting, and eating properly takes a lot more knowledge than just running/eating does IMO. Vastly underestimating how it can help getting women, or the benefit of functional strength. Let alone the confidence boost

[jongib369]

Jesus **** I had to edit that a bit to not sound retarded, that's when I know I'm tired :lol

[AlternativeAcc.]

You come off like a tool XD. You sound like someone who has never pushed themselves in the gym. Running is respectable, and you should never skip doing cardio but the way you're shitting on lifting is just weird. No one is born a muscle guy...Hes not happy being skinny. If you are that's cool, but dont shit on people giving him advice on specifically what his goal is. Lifting, and eating properly takes a lot more knowledge than just running/eating does IMO. Vastly underestimating how it can help getting women, or the benefit of functional strength. Let alone the confidence boost

I'm just saying he's clearly adding muscles to cover up some insecurities which are probably much larger than just body image issues. He was probably considered weak amongst his peers growing up, etc.


What I'm explaining to him is that adding muscles will not get the core of what's bothering him. The only way to do that is to bully yourself in the gym and force yourself to do extremely grueling workouts. You can do that with weights... low weight extremely high reps.. but there's nothing like running until you feel like you're gonna die.. or sitting in a sauna until your hair starts to melt...


Maybe I am a tool,, i'll take that. But I feel most guys who wanna get swole for no other purpose than being swole are usually deeply insecure and cowardly


I'm just giving another perspective is all... I doubt muscles are gonna solve some of the problems Draz is having. He'll have muscles but on the inside he'll know the truth

[egokiller]

Simon talking about cardio when everyone is already doing cardio in addition to lifting. :oldlol: That's a given. You probably run 10 miles on a boring ass treadmill when that same caloric deficit can be accomplished by playing ball.

I run 2 miles a day on the treadmil while waiting for everyone else to show up at the Y before balling starts just to get shit going but fvck that long distance running on treadmill shit.

[ZenMaster]

This kind of program works miracles, in each set, do about half the reps of what your fully capable of. So if e.g your max on 150 pound bench is 10 reps, do two sets of five at that weight and come back the next day and do it again for 5 days a week.

You'll get strong as hell training like this, mix in some hypertrophy every 3rd month or so maybe. Added bonus is that you're never sore and in less risk of getting hurt as you're not pressing yourself to max on each lift.

https://youtu.be/_fbCcWyYthQ



Pavel Tsatsouline once summed up strength training in three sentences:

Train as heavy as possible.
Train as often as possible.
Train as fresh as possible.
How do you do that exactly? Pavel suggests this:

"For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep. In fact, never even get close to struggling. Go as light as you need to go and don't go over ten reps for any of the movements in a workout. It's going to seem easy. When the weights feel light, simply add more weight."


You need to pick five exercises. All five will be performed on each training day, five days per week. Pick one from each of the following categories:

Press Movement: Flat bench press, incline bench press, or military press.

Pull Movement: Thick bar deadlift, snatch-grip deadlift, clean-grip deadlift, orthodox deadlift, Jefferson lift, or hack squat.

Hinge Movement: You can combine the pull movement and the hinge movement – as most of deadlift exercise are also hinge movements – or do an exclusively hinge movement like kettlebell swings in the 75-100 range.

Squat Movement: Front squat, back squat, overhead squat, zercher squat, or safety squat.

Loaded Carry: Farmer's walk, waiter's walk, etc. Vary the distance and load every time.


Week 1
Monday (Day 1) 2 x 5

Tuesday (Day 2) 2 x 5

Wednesday (Day 3) 5/3/2

Friday (Day 4) 2 x 5

Saturday (Day 5) 2 x 5

Week 2
Monday (Day 6) 2 x 5

Tuesday (Day 7) 6 singles

Wednesday (Day 8) 1 x 10

Friday (Day 9) 2 x 5

Saturday (Day 10) 5/3/2

https://www.t-nation.com/training/40-workout-strength-challenge

http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/

[coin24]

I'm just saying he's clearly adding muscles to cover up some insecurities which are probably much larger than just body image issues. He was probably considered weak amongst his peers growing up, etc.


What I'm explaining to him is that adding muscles will not get the core of what's bothering him. The only way to do that is to bully yourself in the gym and force yourself to do extremely grueling workouts. You can do that with weights... low weight extremely high reps.. but there's nothing like running until you feel like you're gonna die.. or sitting in a sauna until your hair starts to melt...


Maybe I am a tool,, i'll take that. But I feel most guys who wanna get swole for no other purpose than being swole are usually deeply insecure and cowardly


I'm just giving another perspective is all... I doubt muscles are gonna solve some of the problems Draz is having. He'll have muscles but on the inside he'll know the truth


Sounds like you are quite experienced at Grindr dates

[JEFFERSON MONEY]

I'm just saying he's clearly adding muscles to cover up some insecurities which are probably much larger than just body image issues. He was probably considered weak amongst his peers growing up, etc.


What I'm explaining to him is that adding muscles will not get the core of what's bothering him. The only way to do that is to bully yourself in the gym and force yourself to do extremely grueling workouts. You can do that with weights... low weight extremely high reps.. but there's nothing like running until you feel like you're gonna die.. or sitting in a sauna until your hair starts to melt...


Maybe I am a tool,, i'll take that. But I feel most guys who wanna get swole for no other purpose than being swole are usually deeply insecure and cowardly


I'm just giving another perspective is all... I doubt muscles are gonna solve some of the problems Draz is having. He'll have muscles but on the inside he'll know the truth

Good point bringing up Character Development.

The things you brought up --- being "cowardly and insecure" can be remedied by practicing courage i.e. "facing your fears" and seeking knowledge of self and clarity of purpose.