Gym Advice

  • BloodFlame

    Posts: 1768

    Aug 06, 2014 11:25 PM GMT
    I already do exercises at home really. While I don't have any dumbbells/weights right now, I currently do

    -Pushups (3 sets of 15-20) Sunday, Monday, Tuesday
    -Squats (3-4 sets of 15-20) wednesday, Thursday, and sometimes Friday but I do a set on other days when I'm not doing anything.
    -Leg lifts (3 sets of 15-20) I've kind of gotten lazy doing them but I usually did them the same days I did squats.

    I know it isn't much but it has helped some. Anyway, I do plan to start going to the gym next year. The only things I really want to do is get my legs/thighs a little more thicker and build my pecs more. Biceps are a given too but I'm shooting for the lean look.

    My question is (as I'm taking notes), what specific workouts should I do when I start the gym. And yes, I understand I'll need to eat a lot more. It's very hard to do but I'm going to try.

    Any advice/help would be appreciated, thank you in advance.
  • Posted by a hidden member.
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    Aug 07, 2014 2:18 PM GMT
    Get a trainer, even if only for one week. They'll teach you the proper techniques and that's what matters a lot especially to avoid injuries.

    Concerning your fitness goals: you can emphasize the training of one body part over another but you have to exercise your whole body. Uneven development of any part of your body will eventually lead to some complications.
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    Aug 07, 2014 4:21 PM GMT
    Even though you plan on going to the gym later on, you could probably make better use of your time by changing up your existing routine.

    BloodFlame
    -Pushups (3 sets of 15-20) Sunday, Monday, Tuesday
    -Squats (3-4 sets of 15-20) wednesday, Thursday, and sometimes Friday but I do a set on other days when I'm not doing anything.
    -Leg lifts (3 sets of 15-20) I've kind of gotten lazy doing them but I usually did them the same days I did squats.


    Doing one exercise at a time on consecutive days is not a good strategy. You should be pushing yourself to some level of exhaustion so that the muscles you are working are somewhat sore the next day. You should not want to do the same exercise you did the day before because of the soreness.

    Another problem is that your existing exercises aren't working out your whole body. Push-ups and squats do work a variety of muscles, but when you break them down into primary and secondary muscles, you'll realize that the secondary muscles aren't getting a sufficient workout from your routine. And by sticking to the same three exercises, eventually muscle memory will kick in and you will no longer be challenging yourself. You need to do some other exercises to target those neglected areas or else you'll end up with disproportionate body parts and future exercises may be more difficult.

    Also, are you doing any cardio? By the looks of your pictures, you don't need to lose any more weight, but you should still be doing it for proper development of your cardiovascular system.

    Try and do something like five exercises per day. They don't all have to be strength training exercises. Mix it up. Aim for around 20-30 minutes of exercise time, not including rest periods. There are a tonne of full workouts online that can help you. You can even gain some muscle tone before you eventually make it to the gym.

    And don't forget to take full rest days. Once you get in the swing of doing full routines for 4 or 5 days of the week, you'll realize how much those rest days are needed.
  • Posted by a hidden member.
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    Aug 07, 2014 5:20 PM GMT
    don't wait until next year! dumbbells are cheap and you can do quite a lot with them if you can't get to a gym now.

    check out the Gaining Weight forum and google things like "ecto muscle help".

    good luck icon_smile.gif
  • daveindenver

    Posts: 314

    Aug 07, 2014 8:20 PM GMT
    1. Get a trainer.
    2. YouTube is your friend icon_smile.gif
  • jjguy05

    Posts: 459

    Aug 07, 2014 9:05 PM GMT
    BloodFlame said
    -Pushups (3 sets of 15-20) Sunday, Monday, Tuesday
    -Squats (3-4 sets of 15-20) wednesday, Thursday, and sometimes Friday but I do a set on other days when I'm not doing anything.
    -Leg lifts (3 sets of 15-20) I've kind of gotten lazy doing them but I usually did them the same days I did squats.


    Do you get exhausted at some point between the 15 and 20 reps? Or do you just do up to 20 reps and then stop? If you are able to do more, than you've outgrown bodyweight exercises and need to hit the gym asap.

    On second thought, for a newbie trying to put on more muscle and strength, you need to do fewer reps per set, with more resistance/difficulty. So yes, you've outgrown bodyweight exercises.

    BloodFlame saidThe only things I really want to do is get my legs/thighs a little more thicker and build my pecs more. Biceps are a given too but I'm shooting for the lean look.



    Lean means you have low bodyfat. It doesn't mean low muscle mass.

    And trust me, lots of new guys don't know what they want from the gym. They "only want" pecs or abs, because their eye isn't trained. Once you realize all the details that make a physique look impressive....the traps, the lats, the triceps, and countless other things...you'll want them. Right now, when you see an impressive physique, you can't figure out what exactly makes that physique impressive, because your eye isn't trained. You just know that the dude looks good, and you notice the pecs and abs. But you don't notice the muscles that frame the pecs and abs, like the delts, traps, triceps, etc...without which, the dude would look awkward as hell, and would have ridiculously uneven aesthetic and strength development. Have you seen a guy that doesn't lift but decided to get pec implants? Looks retarded.

    BloodFlame said
    My question is (as I'm taking notes), what specific workouts should I do when I start the gym. And yes, I understand I'll need to eat a lot more. It's very hard to do but I'm going to try.

    Any advice/help would be appreciated, thank you in advance.


    There's workouts here on RJ. Or pick up a book, bodybuilding/bodysculpting for beginners. Or a magazine subscription. A beginner's routine will have you do all the basics: chinups/pullups, bench presses, squats, etc. Right now, you just need basic compound movements, and building up your strength on these.

    And ditch the leg lifts. Waste of time.
  • BloodFlame

    Posts: 1768

    Aug 07, 2014 9:33 PM GMT
    klobasnik saidGet a trainer, even if only for one week. They'll teach you the proper techniques and that's what matters a lot especially to avoid injuries.

    Concerning your fitness goals: you can emphasize the training of one body part over another but you have to exercise your whole body. Uneven development of any part of your body will eventually lead to some complications.


    I just can't afford a trainer right now so I'll just have to stick to YouTube and other advice until then.

    And as for the overview, the thing I do struggle with is eating a large amount. I just can't do it. The few times I tried to force myself, I got sick and I don't want to go through that anguish again.
  • Bunjamon

    Posts: 3161

    Aug 07, 2014 10:30 PM GMT
    BloodFlame said

    And as for the overview, the thing I do struggle with is eating a large amount. I just can't do it. The few times I tried to force myself, I got sick and I don't want to go through that anguish again.


    How are you eating? If you're trying to get all of your calories in 3 sittings a day, no wonder you're making yourself sick. I try to eat something every two hours.
  • jjguy05

    Posts: 459

    Aug 08, 2014 1:05 AM GMT
    BloodFlame said

    And as for the overview, the thing I do struggle with is eating a large amount. I just can't do it. The few times I tried to force myself, I got sick and I don't want to go through that anguish again.


    Try gradually eating a bit more each week. You can train your stomach to crave more food.

    You're gonna have to eat more if you wanna gain. No way around it.

    But your training regimen is also gonna have to change. Congrats on working up the strength to do more than 12 pushups. I'm assuming that's in a single set. Now, you're gonna have to start adding resistance (weight). Hit the gym. For newbies, the recommended rep range is 8-12 reps per set. And you want to lift enough weight that you get exhausted (failure) within that 8-12 range. If you can do more than 12, then you need to lift heavier. If you can't lift at least 8, then go lighter.
  • BloodFlame

    Posts: 1768

    Aug 08, 2014 5:37 AM GMT
    jjguy05 said
    BloodFlame said

    And as for the overview, the thing I do struggle with is eating a large amount. I just can't do it. The few times I tried to force myself, I got sick and I don't want to go through that anguish again.


    Try gradually eating a bit more each week. You can train your stomach to crave more food.

    You're gonna have to eat more if you wanna gain. No way around it.

    But your training regimen is also gonna have to change. Congrats on working up the strength to do more than 12 pushups. I'm assuming that's in a single set. Now, you're gonna have to start adding resistance (weight). Hit the gym. For newbies, the recommended rep range is 8-12 reps per set. And you want to lift enough weight that you get exhausted (failure) within that 8-12 range. If you can do more than 12, then you need to lift heavier. If you can't lift at least 8, then go lighter.


    Thanks for the gym advice. Yeah, I can do about 20 pushups but I do get pretty exhausted when I start my second and third sets of them. Same with the squats. But I'll keep in mind with what you said.
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    Aug 08, 2014 8:29 AM GMT
    jjguy05 said
    BloodFlame said

    And as for the overview, the thing I do struggle with is eating a large amount. I just can't do it. The few times I tried to force myself, I got sick and I don't want to go through that anguish again.


    Try gradually eating a bit more each week. You can train your stomach to crave more food.

    You're gonna have to eat more if you wanna gain. No way around it.


    Exactly. I couldn't eat recently because of a dental surgery. I lost some weight. I had to force myself to eat but after a few weeks my body's got used to it.

    Try putting in small snacks between meals every day and when you eat like every two hours and still not gaining try to eat bigger portions. Eating is a training on itself. I myself log everything I eat so I can know if I've eaten enough that day.
  • buddycat

    Posts: 1874

    Aug 08, 2014 10:00 AM GMT
    I have Gold's Gym dumbbells I bought for $20 from Walmart. I had some steel weights sitting here along with dumbbells and a barbell. Who knows where I got them, they are Billard so it must have been some Flea Market or something. Bought another 50 lbs for like $40 and got a Gold's Gym bench from Walmart for an early Christmas gift that was $70. Even if I decide to go to the gym, still got them just in case I can't make it.
  • Posted by a hidden member.
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    Aug 08, 2014 10:54 PM GMT
    When you do join a gym, compound exercises are key. Since you're going to be utilizing youtube, just do a search for compound exercises and you'll find some very useful tips.

    While you're still at home, I agree with others that you should change it up a bit.

    During your pushups, prop your feet up on a chair or some elevation to have an incline that will work your upper chest more. Do the opposite and perform your pushups off the elevation so that your legs/feet are below your chest level and that will work your lower chest more. Also, on the flat pushup (hands and feet are level), you can vary the width of your hand positions, but don't go too far wide as that can cause injury.

    For squats, vary the width of your legs. A wider stance will work your inner thighs really well. A closer stance will work your quads and hamstrings. Also, do jump squats to practice explosive power. Hold onto some water jugs to add some resistance.

    Also, for your at-home workouts, practice static exercises. During your floor pushup, once your elbows reach 90*, hold that position for as long as you can while keeping tension on your entire upper body.

    Same with squats, once your thighs are parallel to the ground, hold that position as long as you can while keeping tension on your entire lower body. People also do this against a wall, but personally I prefer not so it mimicks an actual body-weight squat.

    As far as your diet, as you build lean muscle, your appetite will soar. Trust me!! LOL

    Good luck!


  • BloodFlame

    Posts: 1768

    Aug 09, 2014 11:01 AM GMT
    Thanks for the tips guys, very useful stuff and I will try all of them when I begin my next workout. icon_smile.gif
  • BloodFlame

    Posts: 1768

    Aug 09, 2014 11:02 AM GMT
    ECnAZ saidWhen you do join a gym, compound exercises are key. Since you're going to be utilizing youtube, just do a search for compound exercises and you'll find some very useful tips.

    While you're still at home, I agree with others that you should change it up a bit.

    During your pushups, prop your feet up on a chair or some elevation to have an incline that will work your upper chest more. Do the opposite and perform your pushups off the elevation so that your legs/feet are below your chest level and that will work your lower chest more. Also, on the flat pushup (hands and feet are level), you can vary the width of your hand positions, but don't go too far wide as that can cause injury.

    For squats, vary the width of your legs. A wider stance will work your inner thighs really well. A closer stance will work your quads and hamstrings. Also, do jump squats to practice explosive power. Hold onto some water jugs to add some resistance.

    Also, for your at-home workouts, practice static exercises. During your floor pushup, once your elbows reach 90*, hold that position for as long as you can while keeping tension on your entire upper body.

    Same with squats, once your thighs are parallel to the ground, hold that position as long as you can while keeping tension on your entire lower body. People also do this against a wall, but personally I prefer not so it mimicks an actual body-weight squat.

    As far as your diet, as you build lean muscle, your appetite will soar. Trust me!! LOL

    Good luck!




    Oh yes, I do the varying widths with the squats. I believe the wide ones are called sumo squats and the close together were ski squats (or something like that lol) yeah, they do burn you up. icon_smile.gif
  • Posted by a hidden member.
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    Aug 10, 2014 12:54 AM GMT
    Ride a bike in high gear, medium cadence.
  • Sentinel53

    Posts: 25

    Aug 17, 2014 12:51 AM GMT
    BloodFlame saidI already do exercises at home really. While I don't have any dumbbells/weights right now, I currently do

    -Pushups (3 sets of 15-20) Sunday, Monday, Tuesday
    -Squats (3-4 sets of 15-20) wednesday, Thursday, and sometimes Friday but I do a set on other days when I'm not doing anything.
    -Leg lifts (3 sets of 15-20) I've kind of gotten lazy doing them but I usually did them the same days I did squats.

    I know it isn't much but it has helped some. Anyway, I do plan to start going to the gym next year. The only things I really want to do is get my legs/thighs a little more thicker and build my pecs more. Biceps are a given too but I'm shooting for the lean look.

    My question is (as I'm taking notes), what specific workouts should I do when I start the gym. And yes, I understand I'll need to eat a lot more. It's very hard to do but I'm going to try.

    Any advice/help would be appreciated, thank you in advance.


    This is a tough one. A lot of people fail at the entire workout thing because they are too specific in their goal setting and have a specified goal in mind. When they reach the goal, or if something happens which hinders them from reaching it, the entire strategy normally falls flat. Its not sustainable and the entire purpose of it should be sustainability.

    Get a trainer, i cannot stress this enough, one of the best investments i have ever made was getting a trainer who helps. If your someone who doesn't like doing the same stuff every day let him know and have him build you a functional workout routine (if you can't keep the trainer forever, if you can keep him, just yea, have him guide you). Another thing i would recommend is changing your perspective on gym. Go and have fun, meet people, form bonds and friendships. I actually go to gym now because its fun, i see mates, we lol at each other while doing crazy shit, and yea, generally my goals are no longer this specific "i want abs, or bigger legs" as these things come as a side effect. Again, sustainability. Its easier to sustain something fun which has a side effect of making you look great than sustaining something boring and tiresome which has the side effect of making you look good.

    So yea, i can't comment on your routine as i don't think set routines are sustainable. Anyway, feel free to msg me if you agree with the above and i can try and guide you to something sustainable.

    Anywayz, apart from the above and having a holistic view on training join