First time (NYC)

  • Posted by a hidden member.
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    Sep 01, 2016 12:54 PM GMT
    Ciao a tutti!!

    So I want to start building muscle. I have no clue where to start or how. I'm on the thinner side and usual do cardio and the weight machines (at a low weight since i'm not that strong lol) and swim when i have the time. I need help guys! where do i begin ?! how do i begin ? what can i do at the gym so i don't look like a complete novice and make a fool of my self? what should i be eating and how much? Currently I eat a Mediterranean based diet (Italian here) a lot of veg. Currently i'm about 133-135lbs and 5'7"
    Again completely in the dark and clueless.

    Any advice and greatly appreciated.

    Is there anyone in NYC or Westchester NY who is willing to meet up with me and maybe talk about this or help me out.. ? This would be great! i would be so appreciative!!!


    Tanti baci!

    Sean
  • leanandclean

    Posts: 268

    Sep 02, 2016 8:49 PM GMT
    Try finding a good personal trainer to work with you.
  • Destinharbor

    Posts: 4433

    Sep 02, 2016 9:50 PM GMT
    How many days/week are you willing to commit to hit the gym? For how long?

    Easy starter plan: Divide the body into 5 areas: Chest, arms, shoulders, back, legs. Give each their own day no less than once/week. If you can't commit to 5 days/week, you can split arms into two parts and mix back and biceps, and chest and triceps. For each body area, find a good list of basic exercises and pick out 4 or 5 different exercises that appeal to you and do three sets of ten reps with about 90 seconds rest in between sets and about 3 minutes between different exercises. Write down exactly what you did and at what weight. you'll find the weight rises quickly then levels off when you start getting used to doing it. From then on, raise the weight every couple of weeks until you can just barely finish the tenth rep. Avoid machines except Hammerstrength and cable pulls. If you don't have a workout partner to spot you, stick with dumbbells, never an Olympic bar.

    Get a good quality protein powder with no less than 28 grams of protein and about 150 calories. Drink one first thing in the morning and also immediately after your workout, as in in the locker room. Reduce your cardio to let the rest of your body grow for a while. Stretch after warmup exercises and never ignore pain, though achey muscles means you're doing it right, though the ache should only be for a day or so. I like a creatine pre-workout drink but some don't think it works.

    There are many much more sophisticated programs but this will get you started. PM me if you have questions.

  • Blue81

    Posts: 25

    Sep 03, 2016 2:15 AM GMT
    Destinharbor saidHow many days/week are you willing to commit to hit the gym? For how long?

    Easy starter plan: Divide the body into 5 areas: Chest, arms, shoulders, back, legs. Give each their own day no less than once/week. If you can't commit to 5 days/week, you can split arms into two parts and mix back and biceps, and chest and triceps. For each body area, find a good list of basic exercises and pick out 4 or 5 different exercises that appeal to you and do three sets of ten reps with about 90 seconds rest in between sets and about 3 minutes between different exercises. Write down exactly what you did and at what weight. you'll find the weight rises quickly then levels off when you start getting used to doing it. From then on, raise the weight every couple of weeks until you can just barely finish the tenth rep. Avoid machines except Hammerstrength and cable pulls. If you don't have a workout partner to spot you, stick with dumbbells, never an Olympic bar.

    Get a good quality protein powder with no less than 28 grams of protein and about 150 calories. Drink one first thing in the morning and also immediately after your workout, as in in the locker room. Reduce your cardio to let the rest of your body grow for a while. Stretch after warmup exercises and never ignore pain, though achey muscles means you're doing it right, though the ache should only be for a day or so. I like a creatine pre-workout drink but some don't think it works.

    There are many much more sophisticated programs but this will get you started. PM me if you have questions.



    That sounds like a good program! I'm new to bodybuilding too.
  • helloandgoodb...

    Posts: 620

    Sep 05, 2016 3:46 PM GMT
    Have realistic expectations also. DNA plays a part. Focus on being fit and smart training rather than a goal of being huge or super muscular.
  • Posted by a hidden member.
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    Sep 05, 2016 10:45 PM GMT
    Thanks guys !!! I have swim team tryouts this week! hope I make the cut!

    Any weight lifting exercise that are good, Ill look them up I just want to know what everyone else is doing ?