Answers To Every Beginner Thread Ever

[Rileh]

So your 177lbs right now, and u can squat 470lbs right now. How much bodyfat percent are you right now?

Also you should know that going from 183lbs to 155lbs, cutting 30lbs is going to drastically, drastically drop your squat strength.

If you hit a 500lb squat at 183lbs, than when u cut down to 155lbs, ur squats gonna be closer to 440lbs. Dropping that much weight is going to be astronomical man. Like for me I am 182lbs right now at around 8% bodyfat, it would be physically impossible for me to get down to 155lbs. If your bodyfat is like 23 percent than ya getting down to 155lbs would be possible, but if your already pretty lean anywhere from 12-15% bodyfat, getting down to 155lbs wont happen.

Im curious as to what ur current bodyfat percent is

im 173 right now. still making 5 pounds a week progress, have only been lifting for 8.5 months ish.

im sitting at around 21-22% srs. have gone from 137-173 in 8.5 months. and ive pretty much only trained upper body for 4.5 months because of my elbow.

i will only be maybe 175-177 ish because im doing a 6 week mini cut after is squat 500 in 6 weeks.

i am 100% positive that i will be squatting 500+ at 155.

[Inspiration442]

im 173 right now. still making 5 pounds a week progress, have only been lifting for 8.5 months ish.

im sitting at around 21-22% srs. have gone from 137-173 in 8.5 months. and ive pretty much only trained upper body for 4.5 months because of my elbow.

i will only be maybe 175-177 ish because im doing a 6 week mini cut after is squat 500 in 6 weeks.

i am 100% positive that i will be squatting 500+ at 155.

I hope u do too man

[Rileh]

I hope u do too man

hope is stupid.

hope wont get you anywhere in this sport. its either you will or you wont.

i am training for a 520 at 155. i pour my soul into this, and put in so much effort. i WILL squat at least 500 at 155 at age 18.

i will succeed, because heres the thing, I WANT IT MORE.

but first, i am going to get the IPF 83kg Sub Jr world record squat. final meet is in December.

(will be unnoficial because its only a national level meet not an international level)

i'll see ya at westerns if you go.

[CWGame]

hope is stupid.

hope wont get you anywhere in this sport. its either you will or you wont.

i am training for a 520 at 155. i pour my soul into this, and put in so much effort. i WILL squat at least 500 at 155 at age 18.

i will succeed, because heres the thing, I WANT IT MORE.

but first, i am going to get the IPF 83kg Sub Jr world record squat. final meet is in December.

(will be unnoficial because its only a national level meet not an international level)

i'll see ya at westerns if you go.

Most people don't get that it's not just about training its about your mindset and drive too and this is the correct one to have.

[ryan611]

great job! Thanks for ur post..

[Aron123]

Hey was wondering if anyone could help:
im 15 (nearly 16), around 5'11 in height. im not too sure on my weight i just know im not overweight but i do have skinny arms and fat around my midsection and chest so i guess im skinny fat.
i've done some research and some people say to cut/bulk but most people say for someone my age a healthy maintenance diet with lots of protein and hitting the gym should solve my problem therefore my question: should i try cutting/bulking or just take up a healthy diet whilst hitting gym

btw i have not been gym in 8-10 months thanks!

[FlexDN]

Hey was wondering if anyone could help:
im 15 (nearly 16), around 5'11 in height. im not too sure on my weight i just know im not overweight but i do have skinny arms and fat around my midsection and chest so i guess im skinny fat.
i've done some research and some people say to cut/bulk but most people say for someone my age a healthy maintenance diet with lots of protein and hitting the gym should solve my problem therefore my question: should i try cutting/bulking or just take up a healthy diet whilst hitting gym

btw i have not been gym in 8-10 months thanks!

Here is what you should do. Eat big, not junk food but mainly protein sources. At your age cutting/bulking isn't needed, even if this may sound like a bulk. And work your ass off in the gym 4-6 days a week. At your age, I would say consistency is everything. Don't go hitting arms and chest everyday either, look up a good training split for beginners. An example would be Push, Pull, Legs. All in all, eat like a champion, train like a champion, and your golden. Cut at 18-20 tho srs.

[Seihareach]

How do I tell if it's pain or sore?

[doubleapril]

thx for sharing.

[Flexshorty]

We're all gonna make it !

[Distancing]

I learned the tough way,this is indeed useful. I have to agree with most of this except the gyno part, people will just stare at you and notice something.

[winad]

Hi all!
I'm new to this forum and didn't want to make a new thread since some would find it irritating and annoying
I'm 17 (turned 17 a month ago) and 6'1 1/2, also 82 kg. I'v been doing martial arts for a total of more than 4 years. I'm pretty flexible however my lower belly fat is killin me. I have started the insanity program and also go to the gym twice in a week. I need to lose weight and get into good shape before 25th November since I'm going home (back to my country) after three years to see my family and relatives (I have been living alone with my sister, studying in Australia). Any tips would be greatly appreciated


Cheers

[Rileh]

Hi all!
I'm new to this forum and didn't want to make a new thread since some would find it irritating and annoying
I'm 17 (turned 17 a month ago) and 6'1 1/2, also 82 kg. I'v been doing martial arts for a total of more than 4 years. I'm pretty flexible however my lower belly fat is killin me. I have started the insanity program and also go to the gym twice in a week. I need to lose weight and get into good shape before 25th November since I'm going home (back to my country) after three years to see my family and relatives (I have been living alone with my sister, studying in Australia). Any tips would be greatly appreciated


Cheers

calories in vs calories out.

and get on an actual lifting program mentioned ITT. not insanity

[aguilarbrenda]

Thanks for the post dude! This is a really simple but good sticky.
I have more questions but i will keep looking at the forums to see if i can find something.

[valionner]

Hi all!
I'm new to this forum and didn't want to make a new thread since some would find it irritating and annoying
I'm 17 (turned 17 a month ago) and 6'1 1/2, also 82 kg. I'v been doing martial arts for a total of more than 4 years. I'm pretty flexible however my lower belly fat is killin me. I have started the insanity program and also go to the gym twice in a week. I need to lose weight and get into good shape before 25th November since I'm going home (back to my country) after three years to see my family and relatives (I have been living alone with my sister, studying in Australia). Any tips would be greatly appreciated


Cheers

okey i was so like u bruuh !! i didn't have any clue of what i should do , i was like full fat !! until my friend recommend me to read a ebook u will find it in my signature :: it's just woow i FOLLOW the exercice and the food program and its gives me results yes ! new shape strong abs! it helps and i wish it will help u too

[MoeKhalil122201]

Thank you for posting this!!

[JohnThac]

great advice, thanks!

[steam308]

i just started lifting (on my second week as i write this) and i am currently using this work out routine and i like it so far(THE COMPLETE 4-WEEK BEGINNER'S WORKOUT PROGRAM by health and fitness) , i want to finish this and then move on to Jim Stoppani's 12-Week Shortcut To Size , the reason why i don't use rippetoes or the 5x5 routine is because my gym does not have a bench or squat rack yet there is a smith machine & i have been doing dumbbells to do the bench press.

the reason why i'm writing this is because i can do every work out in both routines except for barbell squats, dead lifts (no bars) bent knee hip raises, ab crunch machine and standing calf raises. i can squat but i have heard mixed views on squatting in a smith machine because its not a free weight, are there any other routines i can follow that would work ? or substitutes i can use to exchange the exercises that i can't do ?

the gym plans on getting a squat rack but it wont be here till the beginning of the new year, its a small gym

[dcribbs22]

Hiii

[Rodman1]

Some good advice, thanks

[Voltie]

I'm at around 121lbs @ 16 years old, I eat 3 regular meals a day, how many meals would you recommend me to eat? I just started going to the gym and I'm extremely interested in bodybuilding, still haven't got a gainer though, friends have told me to get one but I still wanna be able to get a formal correct answer from here on what I should do.

p.s I look like a fkin skeleton that has never seen nutrition in his entire life

[Drewechols83]

is there any advice you have for people who are scared or intimidated by the gym?

First off, you're starting to lift. You need a good program, a basic beginner program is easily the best choice and will yield the best results (Two highly acclaimed examples would be Mark Rippetoe's Starting Strength or ICF 5x5 by Jason Blaha.) Post videos of your main lifts (squat, bench, deadlift) and a member will help you correct your form. Lifting with bad form is practically the same as not lifting at all, it's useless.

Secondly, nutrition. It's not super important for someone at an early stage in lifting to necessarily track macros or what you're eating per se, but tracking calories could be extremely beneficial.
If you're aiming to gain weight, eat more, it's as simple as that (if tracking calories, eat 3500 calories over your weekly maintenance to gain 1 lb per week, so you put on weight while minimizing fat to an extent.)
If you're aiming to lose weight, eat less, it's as simple as that (if tracking calories, eat 1750-3500 calories less than your weekly to lose 1/2-1 lb per week, so you lose weight while minimizing muscle loss to an extent.)

Thirdly, supplements. No supplements are needed, some find an external protein source (such as whey) highly convenient and beneficial as one might not be getting enough protein through whole foods. But, aim to get most of your protein through your food. Don't focus on supplements for now, though.

Fourthly, sleep and rest. Sleep and rest are extremely important. Follow your program to the t, do not modify or change anything "because you feel like it," it is designed that way for a reason and, as a beginner, you lack the knowledge needed to make a decision like that. You're just hindering your progress, this also means resting on rest days. Get as much sleep as possible. Do not get 3 hours of sleep a night, you're again just hurting yourself in the long run.

Fifthly, pain vs soreness. If you're feeling pain, there is something wrong with either your form, the weight your using, etc. and you should post videos of what you feel pain on, and you may potentially need to consult a doctor. Soreness will likely be present in your first few weeks of lifting and may persist further, however there is a major difference between this and pain. You will know if you're experiencing pain.

Sixth, gyno. Odds are you do not have gynecomastia. Give it time and it is likely to go away. Most everyone experiences what you are at certain times in their lives, it's nothing to worry about and nobody else is paying attention to it, unless you bring it up and make a big deal of it.

Seventh, cardio/conditioning. Cardio/conditioning is extremely helpful, and will help you in more ways than you can think. Most, if-not-all, should be doing some form of cardio no matter what. This can be anything from running, riding a bike, or doing a clean circuit, any form is acceptable. I'd recommend doing this at least a few times a week, but as I said you can make it something enjoyable for you.

Eighth, eating before the gym. Yes, you can eat before going to the gym. Dependent on what you're eating, I'd recommend at least 45-90 minutes before going to the gym. If you're eating a large meal, I'd stray closer to 2 hours, while if you're eating rice cakes or something small you can decrease the time drastically. You don't want 2 pounds of food sitting in your stomach while your trying to squat, think realistically and logically. It's common sense that you won't perform at your best when your still sluggish and lethargic from your lunch.

Ninth, legs. No, you do not have "big legs for your body," they're fat. Do not, under 95% of circumstances, stick leg work. Suck it up, no one cares that you hate leg work, you'll end up looking like an idiot if you don't do it.

Tenth, body types. Get body types out of your heads, for your purposes they do not exist and are fake. Stop worrying about your body type effecting you in any way, shape or form.



If anyone has any questions that I did not touch on, I will be happy to answer them by later today.

[Jebe42]

im 14 years old,5.7 feet ,145 lb,13-14% body fat and i wanna get a better physique in 6-8 months with bodyweight and dumbbell excersises,but i dont know where to start from.

[ASP321]

Hi, I'm just getting into lifting, and I'm starting the stronglifts 5x5 program. I'm 14 years old, 6 foot 2, 70 kilograms and around 10% body fat. I'd say that one side of my family is rather muscular. What is a realistic goal for muscle gain in a year?

[AidannPrizz]

Hey I'm fifteen just bought a barbell and stuff i know its not that great but, I always wondered (BTW I just started this stuff) how do you know how much weight to lift?

[Jroost5o]

So which steroid do I take?

Test E all the way. Mayb some trenbolone

[Bennarz]

ty for the thread

[Bennarz]

warm up

load the bar.

pase around and prepaire yourself to go ham.

stare the bar down and tell it that it's your b!tch

walk up

get ur feet right.

bend en grab the bar.

take a good few deep breaths

get set

explode like you want to tear the head of the person you hate the most.

nice pull man

[carlosvvv80]

Does anybody know any good dumbbell workouts for your whole body I've been some but I'm not sure if they are the best.

[BeleiveTheHype]

I feel like I can add some insight onto this topic. First off I want to start by saying Listen to your body! Dont start up and rush into getting in such shape that you loose focus of how your muscles feel and how your form is. This will increase your chances of injury. Start slow and practice your lifts. Don't rush and enjoy the process. "There is no such thing as over training, just under nutrition and under sleeping." - The Barbarian brothers I agree with this quote to some point. Make sure you are getting adequate sleep and if your nutrition isn't on point while training you are limiting your potential to reaching your best physique. Be sure to mix up your routine and have a set plan before you go into the gym. Dont just say i'm doing chest today make a plan of what chest exercises you will be doing and then crush it. Keep track of your rest periods as well. I do alot of drop sets, super sets, and rest pauses by doing this it will allow you for bigger growth and keep you from hitting plateaus. Also don't do the same workout week in and week out. If you want to gain muscle or get in shape switch it up every once in awhile. 2 weeks do chest triceps, back biceps, then next week do a push pull work out like chest and back exercise. Biggest thing I can really say to people is listen to your body. Pain doesn't always mean growth it can also mean slow down, your body does need essential time to recover or you are just damaging your body. Make sure you know your MACROS as well. Proteins,fats, carbs, Fiber, Calories. These are all essential to becoming a bodybuilder. I hope this helped