The Gym
 

I do enjoy seeing men with huge muscles bulging out of their shirt, seeing rock hard abs that I would eat off of any day and legs that are the size of my hip. Unfortunately, like goes with like and if I am gonna want someone with muscle, I need muscle myself. Now I am not sure if this is the right place to be asking for some advice on working out since I know some of you look like this...
~~~~~~~~~~~~~~~>http://i.imgur.com/WdiWYrj.jpg

...I know I look like that... So I am looking for some help from people who think or look like this...
~~~~~~~~~~~~~~~>http://i.imgur.com/iaqWR8Y.jpg

.... Anyways, I have done lots of research and I know about bodybuilding.com so save your finger strength for something else. More upfront questions would be, If I was going to do a workout, say sit ups, how many reps and sets should I do? How do you determine that?

~Thanks

You'd be surprised to know most Graalians from what I can tell that are like 17+ are actually in decent shape or stay active, theres been quite a few threads on this before.

Assuming you're a beginner, you literally can do any workout you wish and you will put on muscle. Literally, for like the first 2 years you'll put on more mass than the rest of your gym life.

Going from that, you could start a full body workout, or look into a split. Figure out how much time you're willing to put into it, 3 days a week? 5 days? Even 6? And create a routine from there, or like you said, find one on bodybuilding.com.

If you're not willing to go to a gym to workout, you could look into calisthenics, or bodyweight workouts that can work (you will put on muscle from these types of workouts as well, but depending on how big you wanna get, going to a gym and workout out w weight will get you much better results).

My rule of thumb really is 8 - 10 reps per set, 16 sets per workout, 4 exercises for 4 sets or ill mess around with it a bit to shake things up but thats normally my thing. If I wanna start increasing my numbers I may switch to a 3x5 scheme, but for mass ill opt with the former.

Gl man, its a marathon tho not a sprint, so be patient stay consistent and you'll get results.

So...you want to have one arm missing. One arm that's to small for the body, and have a ****ty spray tan?
Oh, and a tiny package?

I've been on P90X, lost 5lbs so far on my week 2, and eating a diet that consists of (50% Protein, 30% Carbs, 20% Fats). Besides that I jog during the weekends. I always follow this saying, "Rome wasn't built in one day. So isn't your body. Stay committed. You shall succeed". Best of luck to you and I would recommend like Admiral said 8-10 reps for size and 12-15 reps for lean muscles. Start at 15lb-20lb, don't overload yourself.

Are you trying to slim down or get muscle? The kinds of things to do are different for these.

^^^

The biggest part of fitness is diet, if you aren't eating properly you can't achieve your desired results. And depending on what your goal is you will need to modify your diet around that.

Spray tan is used for a reason, and its not to look conventionally attractive. A tan body will display muscles much better than a pasty one, which is the whole point of bodybuilding.

Wow, guess people know more than I thought! Well I appreciate the help and will definitely consider this! Btw, I was going to post a picture of the typical body builder but I thought a guy with only one arm was a bit more inspirational! Thanks guys! Feel free to add more if you know anything else that really helped you in your gains!

I think the most important thing that you can do is find a way to really enjoy exercise, if it is a chore or something you hate doing I can guarantee you won't be making any gains. Look at any great bodybuilder/powerlifter and you will see that they love fitness, you aren't going to find anyone who is in great shape and doesn't enjoy working out.

There is a lot of ways to work out, so if commitment is ending up being your problem try changing it up, weight lifting doesn't work out for you? Try bodyweight? Try joining a local sports team if bodyweight isn't your thing.

All I can say is that if every time you go to workout you are filled with remorse, you will quit . Working out needs to be something you like to do. If it is something your brain associates with negative feelings its not going to be good for you to keep doing, and your gains will be severely damaged.

All I have to say here is the YMCA

Ask Talon for tips,he's a pro body builder

Yeah this, you may start out wanting to look better, whether thats to attract other guys, more confidence etc. but if you don't end up liking exercise it will be hard to stick to. Don't worry though, im pretty sure like 9/10 guys who started out had similar reasons to you, myself included but eventually it just becomes about setting goals and hitting them.

Not sure if this is relevant or where I heard it from, but "once you step into the gym, you are forever small"

How did you get a picture of Winter?


A lot of thinkers.




Like some people said, nutrition is as important as proper bodybuilding. Some points I think might be helpful from personal experience(actually been going HAM on the gym for about 2 months):

• Understand how protein, carbs, and good fat work on your body
  
• There are different type of carbs (slow burning and fast burning) Before a workout you might want to eat some fast burning carbs because that's what your body will be using for energy.
  
• Protein helps with muscle healing/repair
  
• If you want to lose weight calorie intake<calories burned
  
• If you want to build muscle calorie intake>calories burned (proper nutrition not Big Mac's)
  
• Create a routine that actually fits your schedule( I do a 4 day split M-chest T-Back TH-Shoulders & legs F-biceps & triceps) Try the app called STRONG, it allows you to create routines and tracks your workouts. Best one I found
  
• Prepare to change your eating habits. (Cut down on red meats, candy, and sodas)
  
• understand your muscle group and what exercises are used for each(proper technique is key)

Once you get all the basics down you can concentrate on looking like a vein popping tanner. You will need to do research from actual weightlifters about what is the best way to build mass(sets, reps, and break times between sets) You will also need to follow a proper calorie intake(the right type and amount of calories) to allow your body to build mass.






Ain't you like 10?




RIP Queen Talon

OP just so you know, this is a lifestyle, its not something where you can workout a bit for a few months, drop the junk food, get a good body, and stop.

whats a gym.

It's where ugly guys go to make themselves more attractive to the female species(GOAT). Where hot guys go to constantly look at themselves on the mirror(Psymons). Where nice hot guys go to look for some booty(Jester:P)

The Gym
 

-Jog
-Hang yourself on the pull up bar for 1 min
-Stay in planking position for 2 mins
-Do 80 (not at one shot) sit ups each for both the lower and upper abs

Just do these everyday and you can stay lean without a diet. Also, try to drink protein shake.

If you are trying to lose weight have less calories and add more cardio to your workouts, you mainly want to stay in a higher rep range lower weight if you want to try and lose fat.

If you want to gain muscle size get moderate weights and stay in the 8-12 rep range. Make sure to have 1-2 min rest in between each set and eat ALOT. If you are skinny then you are going to need to up your calories bit by bit everyday. Once you have the desired mass on your body then it should be time to cut down.

Just buy a dumbell set they are pretty cheap and really effective, i never go to the gym i just workout at home with dumbells and a gym set.


It really depents on you. If you want to be fit then go for more endurance exercises, if you want to be big and have more strength then go for hypertrophy, if you want just strength then train with very heavy weights. My diet is mainly calories and with my health problems i can eat lots of calories even if im cutting down so everyones different.

Also form is extremely important. Don't just get heavy weights and swing them up, i did that mistake and it literally did nothing, so remember have really good form and pick what you want to do. If you are going to bulk up then i don't think you should be worrying about abs right now.

Keep doing research and try go to a gym or buy equipment.

Best regards!!!1!1!!!12

Nope, I can guarantee if this is how you're gonna go about it then you are wasting your time, you may good some noob gains but it won't be anything to look at. If you are eating 6000 cals a day and do this you're gonna stay hefty. Especially if you're gonna be pounding protein shakes after some weak exercise routine.

If you want a body then you gotta make it a lifestyle.

I think my mind was just blown.

Jester's a girl?

he is male

I train my pokemons at the gym, so that I could be a pokemon champion. I also work out since I always walk, about 100 miles per city and I swim to go to different Islands.

You're doing different things though. From what I have seen, you are trying to bulk and gain mass and muscle. Not everyone goes to the gym for those reasons, some may do it just to lose weight, get leaner or just create more tone.
His gym plan is not going to do much if he is trying to bulk up, but it's fine if he's just going for a more athletic aesthetic

Just realised the *stans post wasn't the first post, (took me to page 2 instead of 1) but yea what I said still kinda applies, all of stans suggestions are ab workouts/ weight loss, won't get you muscle but it will get you your 6 pack and in better shape

I don't think it still "kind" of counts. I'm a have to agree with psymons, whenever you're talking about body improvement: lean, slim, bulk, or whatever the case might be, the "diet" plays a crucial part.

When I say "diet" I don't mean starving yourself. I'm referring to your meal selection as a whole.

Attachment 19660 U mirin?

http://2.bp.blogspot.com/-QbuTFUWqSX...d%2Bmuscle.jpg

David don't show them the before picture! Show them your after picture (above) of following this great workout advice!

Lol, one day soon...

Regardless of whether someone wants to bulk or cut, a diet is still the most important part. And it was something that stan completely blew over. If all OP wanted was abs then what stan said is gonna be absolutely useless too, because there is no way that just jogging and doing a couple ab workouts is gonna build a strong defined core, you may have the muscle there but it will be completely invisible under the layers of fat you have that won't be going away till you decide to start focussing on your diet.

Its much harder to get lean and keep your bf% down than it is to put on mass, and you will need to be much stricter than you would have to if you were bulking. So I am not totally sure what you are saying, if I told him he needs to be eating 4000 calories a day, and lifting some heavy ass weights then I get what you mean, but I didn't say that.

your hot.

highlight in this thread is that you must enjoy working out. At least to me