Current Events > How do you get started with the gym?

(+) Yeah! (+)

Seems like a silly question with an easy answer (just go) but I dont think I should really just walk in and start lifting random weights.

Basically my goal is to get a little bigger and get some muscle tone to me. Ive always been a bit self conscious of my toothpick arms and legs so it would be nice to get some meat on them. Ive also just been curious as to what its like to just be a bit stronger and in shape in general. Never been able to do a pull-up. I figure might as well start now.

I am male, about 6 feet tall and 170ish pounds (not visibly fat or anything but probably on the skinnyfat side), 32 years old. I dont need a six pack or a bodybuilder physique but some more bulk to my limbs and a more defined torso would be nice. I have thin wrists naturally so not sure if that would affect it.

so with that being said, how would a total gym newbie go about it? What exercises to try? Also do I need to go every day or like three times a week etc. also is a protein shake every day enough for the diet part?

Join a gym in the area (even Planet Fitness would be fine), look up a starting strength program for three days a week. Protein shakes are unnecessary if you're already getting enough protein

Pick things up, put things down.

Find a beginner program (there's a million on the internet based on what your goals are) and either put it into your phone with the Strong app or some other workout app, or a simple pencil and pad. A beginner program will tell you exactly what to do and how to do it, just stick to the program, record your results, and don't deviate from it.

If you've never lifted before it would likely be worth having a session with a trainer so they can show you proper lifting form first. They can even set up a program for you.

Starting Strength program. It's simple, straightforward and teaches fundamental principles for weighted exercise.

Pay someone to drag you there?

Pick a weight that you can lift 8-10 times, you lift until you cant lift anymore even if you tried your best. Rest a minute then do it again twice.

I do recommend some lighter warm up sets so you dont injure yourself.

Alternate these excerises for your muscle groups. Like do exercises that work your back and biceps at the same time, do 3 sets. Then alternate onto triceps and chest do 3 sets. The repeat til you had enough.

theAteam posted...

Find a beginner program (there's a million on the internet based on what your goals are) and either put it into your phone with the Strong app or some other workout app, or a simple pencil and pad. A beginner program will tell you exactly what to do and how to do it, just stick to the program, record your results, and don't deviate from it.

If you've never lifted before it would likely be worth having a session with a trainer so they can show you proper lifting form first. They can even set up a program for you.

All of this right here. Especially the form part. You need to get that right or you can hurt yourself.

Tone and definition generally come from a lack of subcutaneous fat.
To bulk up you're going to want to eat a bit more calories than what you normally expend. When lifting try and hit the 8-10 rep range to failure.
Sleep and nutrition are also important.
You'll come by beginner gains pretty quickly.

Figure out what type of gym it is and then choose your Pokemon respectively. Remember type effectiveness and don't be afraid to use items.