NEVER lifted weights in my life. Need Help

  • Posted by a hidden member.
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    Sep 28, 2011 3:45 AM GMT
    I'm 19 years old. And in my 19 years of existence I have yet to lift weights!

    I am looking to start working out. Not just jogging or sprint exercises but actually going to the gym and lifting weights.

    also i hear that its good to have protein drinks so what would you guys recommend for a guy who has never step foot into a gym before
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    Sep 28, 2011 4:10 AM GMT
    At this point you have a great head start:

    You have 3 things working for you: You're 19, Black (or mixed, whatever you prefer) and never stepped foot into the gym. So you have age, genes and the fact that your muscles are very weak and any type of change...will promote growth.

    I'm just concerned, you've never lifted weights? Don't high schools in PA have mandatory PE classes? I was forced to lift weights in high school because in order to graduate in Florida, you had to have a certain # of credits 1 being fitness of sorts.

    I didn't start working out/working out until I was like 21. I did initial free training sessions, but then had enough basic knowledge from high school that I didn't feel the need to continue.

    Start with 3 basic exercises for your first month that hit Chest, back and legs. You can also do stuff like bicep curls, situps, triceps to hit smaller ones. Do 3 sets of each 10-15 reps. If you can't do atleast 8 it's too heavy. More than 15 you're not working hard enough (except for other circumstances, again just stating the basics here)

    Eat before and after. I wouldn't get too happy about protein shakes. It just fattens you up around the waist. Protein only stays in system for 4 hours, and if you're working out hungry you're breaking down muscle.

    Cardio after or on separate days, never before a workout. Stretch afterwards. You will be very sore for 4-5 days, this is normal. Take 48 hours rest.

    I would sign up for a gym like I did, and take advantage of their free 2 or 3 initial personal trainer sessions just to get the basics (and most likely he'll be hot). Working out is complex, but if you know the basics at least you won't hurt yourself.
  • FRE0

    Posts: 4945

    Sep 28, 2011 6:44 AM GMT
    I started weight lifting when I was 22. I wanted to years before that but while I was living with my parents and economically dependent on them, it was impossible. When I was a kid, my mother had told me that I should wear something more substantial than a T shirt so that people couldn't see how skinny I was.

    I don't know what physical education in schools consists of now, but when I was young, it was just playing games. The actual benefits were very minimal.

    If possible, I suggest using a trainer to get started; most gyms have them on the staff. He (or she) can get you started. Both strength-building and aerobic exercises are important.

    If you get on a good exercise program, you should see dramatic results within three months; the results should be great enough that you will receive unsolicited comments from others. After the first few months, gains will be much slower.

    If you already have a good diet, it will not be necessary to make much of a change. You might consider adding daily a slice of whole grain bread with peanut butter on it if you are currently thin, otherwise there is probably no reason to change you diet at all if you are eating properly.
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    Sep 28, 2011 7:12 AM GMT
    Yay! Well, the first step is join a gym lol.

    You can read endless threads here and online about mistakes new people make etc., etc.,

    The most important thing is just doing it. Consistently going to the gym is what will gain you muscle. Yes, you can make it faster, better, etc., by doing certain exercises and eating the right food but you will never get anywhere if you don't consistently go to the gym.

    I'd check out some gyms and maybe look at personal training rates or at least strength training classes. I used to really like this class called bodypump.
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    Sep 28, 2011 7:20 AM GMT
    I just joined a gym, and I need advice like the op. How many sets do you guys usually do for each muscle group? I know that 10 reps is good for bodybuilding, but I'm a little confused about the sets.
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    Sep 28, 2011 7:27 AM GMT
    Use good form (start with a trainer)
    Be consistent
    Eat well to nourish and replenish your body
    Get sufficient sleep
  • Posted by a hidden member.
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    Sep 29, 2011 3:48 AM GMT
    Start with resistance bands and graduate to weights.
  • Posted by a hidden member.
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    Sep 29, 2011 3:52 AM GMT
    OK, this is easy. Start here:

    RealJock Muscle-Building Workout Plans (with video)

    Protein drinks: wait on that for a bit. If you have plenty of meat in your diet (or plant protein if you're vegetarian/vegan) you'll do fine.