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Hey guys I'm struggling at the gym I have a membership to a local gym nearby but I'm a newbie. I want to Max out my looks and possibly be in the top 10% Each time I go to the gym i just do whatever comes to mind because I don't have a set workout plan.
Any recommendations for a beginner?
This is a very good program to start with, as it just focusses on the compounds and doing them right. Compounds are the key to getting big, especially for a beginner. Id only do this for a couple of months though personally. You can also buy the book, which is highly rated and a worthwhile addition to any lifting enthusiasts library.
After doing starting strength for a few months, and learning how to do the movements correctly (having gained some size and certainly strength in the process too, no doubt), id move on to Ice cream fitness 5x5. This is a more intense program. Its only 3 days a week, but those 3 days you are there, its going to be hell. It also requires you to squat 3 times a week, which is arguably worse than hell (enjoyable all the same). Here is the link:-
For diet you will want to read this link thoroughly, read it again, and probably again. At first it seems a little confusing, but its really pretty simple. Its just a template to get your estimated macros and caloric needs to either a/ Gain weight or b/ lose weight. Everything is explained on there. You will find it will take a month or 2 of messing around with it to get it right, but once you do, its clockwork. :-
If I think of anymore, I will edit this post. These should be enough to get you started for at least your first year of lifting, maybe up to 2 years.
I would start by going to your local health store and buying some protein powder. If you're having trouble with motivation consider a pre-workout supplement although not necessary for beginning out. Determine how often you want to go a week. You'll probably be really sore at first so you might need to take a few days off in between. I would stick to the automatic machine and not do free weights at first. Spend one day on triceps and chest, one day on biceps and shoulders, and one day on legs and back. You can mix up that combo however you want. Look at the machines to see what you're working out. Do sets of 10-15 3 or 4 times on each body part. Don't over due it and strain your muscles stick to light weight at first. Do abs everyday in higher reps 15-20 and less weight to build definition. I would also suggest doing some cardio whether it be a bike, treadmill or stair master. Don't over due yourself at first ease in to everything and get a feel for the machines and how much you can handle. When your done try to take a protein shake as soon as possible to maximize all your hard work.
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