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I would recommend checking r/fitness subreddit. They have official wiki page with various level workout routines. I’ve started with beginner powerlifting program which is focused on compound movements with the barbell. I would definitely recommend it.
A lot of time has passed since then - I’ve my own home gym with personal bodybuilding focused program.
2 hours lifting weights with good form and weight progression is the key.
Also, remember, muscles are made in the kitchen - gym is only the catalyst for growth. -
Take it slow, get yourself a trainer that will show you what you need to be doing.
As for the supplements.. I would advise to avoid them - yeah they can help you, but they can also work against you.
Do your own research, but from personal experience what you eat will have a greater effect on you, eat less sugar and don't buy that diet food crap, they just supplement fat and sugar with something equally bad.
Eat your vegetables and fruits, but don't skip on the meat, don't starve yourself, your body will firstly eat the muscle and only then your fat. -
@dotenvironment Which way to go depends not only where you want to get, but also from where you start. Like in, how fit are you now, how much muscle do you have, what amount of fat do you carry?
For the average guy, that is no particular muscle and at least slightly overweight, cutting fat while building muscle is totally possible. Your body will not eat muscle before fat if you use the muscle for strength training.
Drop processed carbs, junk food, and alcohol. Eat enough protein. Sleep enough. Do full body strength training with progressing weights two, better three times a week, with a day of rest between. Three sets of nine reps each, with one or two minutes between sets, so that you fail at least on the last one is proper weight.
If you can't get enough clean protein, e.g. because of the caloric deficit for cutting fat, I recommend vegan pea-rice protein powder. Unlike whey, that won't cause acne. -
@dotenvironment Also, be aware that the body will first use the strength training to improve muscle fiber coordination, not building muscle. That's why you will see increased strength within a month if you do progressive overloading, but little to no muscle gains. That's where people tend to give up.
It needs more time, and you only start to see something (apart from potential fat loss ofc) after maybe two months. But then you get to the gains, and the first year is particularly gain-y.
Sure, you will never be like Schwarzenegger because nobody will be - not without making it a fulltime job AND abusing steroids, which you better don't even consider. -
Whey isolate is a briliant choice too. Never had acne from it and its way easier to mix it with whatever.
Alcohol is a weird subject. There’s an amount of alcohol you can consume, that actually increases testosterone levels, but too much will bump it down together with muscle recovery quite drastically. There were studies on it. Google doodle. Anyhow, don’t be an alcoholic and you’re good. -
@yehaaw It's not actually the whey itself that causes acne, but all of the garbage that may be in it from industrial livestock farming.
That wouldn't be an issue with high quality whey, but the problem is that telling customers it's high quality while actually using cheap ingredients is very profitable.
Since I wasn't up to figuring out who's who and giving profit to the wrong ones in the process, I just noped out and went vegan on that one (otherwise not). I just down pea-rice-powder after shaking it in water, using an old yoghurt glass. Not even flavoured, just like that. -
@Fast-Nop Thanks, didn’t know about it, but it does make a lot of sense.
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Ah and also, there are great fitness channels on YT, like Dom Mazzetti (played by Mike Tornabene): https://youtube.com/watch/...
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@yehaaw But not even nearly as entertaining. ^^
people with fit muscular bodies, was there a time in life when you mainly focused on working out and gaining muscles? like doing it for 4-8 hours everyday and not focusing on work/life/studies?
or did you always kept fitness/workout a small part of your routine, like 1-2 hours everyday during free time?
I want to get fit, and i have started to like working out 1 hour everyday . but haven't started taking supplements or mass cutters or stuff like that. recently one of the trainers gave an offer to give me personal training at additional cost. sounded a little shady deal coz am already paying the gym owner a fees, and he wanted to keep it between us.
He emphasized on how he is going to give me a complete 1 hour time each day, but that's what i already expected from him (which he does not. he just tells me the exercises and rarely see me doing them ).
well, if its just about the time, i am still okay with that. but if he started pushing me to workout more, or do those steroids/supplement stuff, i am just not interested completely.
However i am interested in getting a good body. so maybe this intense workout , if done in limit could help. so just wanted to know that have you ever did intense workout or just gradually gained more strength/mass/muscles?
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