[Not_Me]

Going through when you should start working out, what to do on the first day of the gym, how many sets and reps, and what split you should do, and tracking progress.​

​

At what age should you start working out?​

Best ages to start working out are your teenage years, mostly because that's where the most growth happens.

Typically around 12-13 (at the start of puberty) is when you should start working out to maximize your puberty and bodily growth.

Do NOT cut if you are in puberty, that's the worst mistake anyone can make. You are growing and your body needs nutrition to grow and if you were to start cutting throughout your puberty and teenage years. You will most definitely stunt your growth.

What to do on the first day at the gym?​

Your top priority in the gym on the first day should be to see what weights you can lift and for how many reps, this helps more than people think since you can track your progress.

If you can bring a someone to workout with you, like a friend from school or your brother, working out with someone makes it more enjoyable.



Ask the gym coaches/owners to show you how an exercise is done if you don't know how to do it.

How many sets and reps should I do?​

For the most amount of growth do 6-8 reps for a total of 1-2 sets on each exercise. Make sure to go to absolute muscular failure on each set, meaning you can not do another clean rep with full ROM


The key here is to put on a weight on an exercise that you can get 6-8 reps on.


E.G doing bench press, let's say you can bench 60kg for a total of 12 reps, up the weight to around 65-70kg till you get to that 6-8 rep range.


With this type of training you should almost always see results the next time you workout, of course including that you have had enough rest and have eaten enough between these 2 workout sessions.

What split should you do?​

The splits that I recommend for beginners is either FBEOD or U/L

Do NOT do useless fucking splits such as the "bro split" it's fucking shit, 1x frequency and all it's gonna do is fatigue you, yes you will see progress but you will see much much more progress if you were to do FBEOD or U/L

And for the love of god PLEASE have rest days, these workouts won't do shit if you don't get enough sleep and rest.

Track your progress​

​

I understand how much you might hate your body and how it looks, but trust me progress pics is what makes you satisfied. Going from 100kg fat to 80kg lean will feel so good when you look back at your old pics

Very very important thing is to track the weights you can lift on an exercise.

​

 

[Not_Me]

Going through when you should start working out, what to do on the first day of the gym, how many sets and reps, and what split you should do, and tracking progress.​

​

At what age should you start working out?​

Best ages to start working out are your teenage years, mostly because that's where the most growth happens.

Typically around 12-13 (at the start of puberty) is when you should start working out to maximize your puberty and bodily growth.

Do NOT cut if you are in puberty, that's the worst mistake anyone can make. You are growing and your body needs nutrition to grow and if you were to start cutting throughout your puberty and teenage years. You will most definitely stunt your growth.

What to do on the first day at the gym?​

Your top priority in the gym on the first day should be to see what weights you can lift and for how many reps, this helps more than people think since you can track your progress.

If you can bring a someone to workout with you, like a friend from school or your brother, working out with someone makes it more enjoyable.



Ask the gym coaches/owners to show you how an exercise is done if you don't know how to do it.

How many sets and reps should I do?​

For the most amount of growth do 6-8 reps for a total of 1-2 sets on each exercise. Make sure to go to absolute muscular failure on each set, meaning you can not do another clean rep with full ROM


The key here is to put on a weight on an exercise that you can get 6-8 reps on.


E.G doing bench press, let's say you can bench 60kg for a total of 12 reps, up the weight to around 65-70kg till you get to that 6-8 rep range.


With this type of training you should almost always see results the next time you workout, of course including that you have had enough rest and have eaten enough between these 2 workout sessions.

What split should you do?​

The splits that I recommend for beginners is either FBEOD or U/L

Do NOT do useless fucking splits such as the "bro split" it's fucking shit, 1x frequency and all it's gonna do is fatigue you, yes you will see progress but you will see much much more progress if you were to do FBEOD or U/L

And for the love of god PLEASE have rest days, these workouts won't do shit if you don't get enough sleep and rest.

Track your progress​

​

I understand how much you might hate your body and how it looks, but trust me progress pics is what makes you satisfied. Going from 100kg fat to 80kg lean will feel so good when you look back at your old pics

Very very important thing is to track the weights you can lift on an exercise.

​

Shit post but wtv

 

[futurechad]

Was thinking of doing a thread on this but good shit

 

[Dexter]

good post
someone should really make a leanmaxing thread for us nongymcelling retards

 

[Not_Me]

Was thinking of doing a thread on this but good shit

Thanks brah, just don't want people making the same mistakes as me

 

[NoBONES]

Bruh, I just wanna hit sub 10% bf, but some mfer opened a tasty ass icecream shop right next to my home

good post
someone should really make a leanmaxing thread for us nongymcelling retards

 

[Vortex]

mirin post

 

[Dexter]

Bruh, I just wanna hit sub 10% bf, but some mfer opened a tasty ass icecream shop right next to my home

same my goal is 11-13% for now but i have no idea what to do since going in a deficit would fuck my growth up

 

[Not_Me]

Bruh, I just wanna hit sub 10% bf, but some mfer opened a tasty ass icecream shop right next to my home

One ice cream won't hurt the cut only if the calorie consumption stays the same

 

[Not_Me]

same my goal is 11-13% for now but i have no idea what to do since going in a deficit would fuck my growth up

Just get to around 15% and you're chilling for now

 

[compactcel]

Going through when you should start working out, what to do on the first day of the gym, how many sets and reps, and what split you should do, and tracking progress.​

​

At what age should you start working out?​

Best ages to start working out are your teenage years, mostly because that's where the most growth happens.

Typically around 12-13 (at the start of puberty) is when you should start working out to maximize your puberty and bodily growth.

Do NOT cut if you are in puberty, that's the worst mistake anyone can make. You are growing and your body needs nutrition to grow and if you were to start cutting throughout your puberty and teenage years. You will most definitely stunt your growth.

What to do on the first day at the gym?​

Your top priority in the gym on the first day should be to see what weights you can lift and for how many reps, this helps more than people think since you can track your progress.

If you can bring a someone to workout with you, like a friend from school or your brother, working out with someone makes it more enjoyable.



Ask the gym coaches/owners to show you how an exercise is done if you don't know how to do it.

How many sets and reps should I do?​

For the most amount of growth do 6-8 reps for a total of 1-2 sets on each exercise. Make sure to go to absolute muscular failure on each set, meaning you can not do another clean rep with full ROM


The key here is to put on a weight on an exercise that you can get 6-8 reps on.


E.G doing bench press, let's say you can bench 60kg for a total of 12 reps, up the weight to around 65-70kg till you get to that 6-8 rep range.


With this type of training you should almost always see results the next time you workout, of course including that you have had enough rest and have eaten enough between these 2 workout sessions.

What split should you do?​

The splits that I recommend for beginners is either FBEOD or U/L

Do NOT do useless fucking splits such as the "bro split" it's fucking shit, 1x frequency and all it's gonna do is fatigue you, yes you will see progress but you will see much much more progress if you were to do FBEOD or U/L

And for the love of god PLEASE have rest days, these workouts won't do shit if you don't get enough sleep and rest.

Track your progress​

​

I understand how much you might hate your body and how it looks, but trust me progress pics is what makes you satisfied. Going from 100kg fat to 80kg lean will feel so good when you look back at your old pics

Very very important thing is to track the weights you can lift on an exercise.

​

w sets and reps but when u start for like MONTH dont bother doing 6-8 and do arounf 15 reps , have fun while it lasts lol

 

[Dexter]

Just get to around 15% and you're chilling for now

i think im already in 16-18% range so dropping to 15% won't make a huge difference, or would it?
my main goal is raping the fat off my midsection

 

[Not_Me]

w sets and reps but when u start for like MONTH dont bother doing 6-8 and do arounf 15 reps , have fun while it lasts lol

You can still have fun with the 6-8 reps, the 15 reps don't cause much muscle growth compared to 6-8

 

[Not_Me]

i think im already in 16-18% range so dropping to 15% won't make a huge difference, or would it?
my main goal is raping the fat off my midsection

if you are around 16-18% bf then you are chilling but you shouldn't really cut down to 15% since it doesn't make that much of a difference

 

[Dexter]

if you are around 16-18% bf then you are chilling but you shouldn't really cut down to 15% since it doesn't make that much of a difference

still, cutting would help me a ton. just don't know the right way to do it

 

[Not_Me]

still, cutting would help me a ton. just don't know the right way to do it

Be in a calorie deficit of around 200 and cut for a few weeks