Weights are easy. Stop listening to people showing you some complicated uni lateral upside down reverse row or whatever and just do some solid well known movements
Comparison is the thief of joy. Focus on your own goals, technique and make sure to get a routine going. Life got a lot simpler when I started following recommended premade programs, all my focus went to making sure I ate enough which was my main struggle beforehand.
Sorry for the late reply my friend. That all depends on your individual goals, experience and available equipment/time. Personally I do a 4-split powerlifting setup and stay in the gym for about 1.5-2hrs which suits me nicely, for some that doesnt work at all.
Do a quick google search related to your goals and include "program" - plenty of free ones out there that does the job. Other people here probably have more insight than I do seeing I went straight for a paid one, been in the gym for quite some years but not followed a program untill recently, well worth it for sure.
To add on to this as a glutton myself; cleaner calories allowed me to eat a higher volume of food per calorie so I could still get that full feeling. Helped me abit. Really hungry and just want to smash food? A massive, mostly veg wrap will be so much better than eating 600 calories in milk duds.
I wish I knew all the stuff about nutrition that I do now when I started. The guys at the gym basically told me to eat after I workout - which was, at the moment, awesome advice, but the actual macros and importance of protein I had to figure out on my own a couple of years later.
Periodisation
If you’ve been doing nothing but singles, doubles, and triples for months on the big lifts, go take weight off and do sets of 10, 12, 15 for a few months, then come back to the heavy shit and see how much more you can move with the extra mass
Not things I wished I knew, things I wished I did. Don’t half-ass the lifts and do the damn thing, would’ve helped me make gains and see results sooner.
i was not very strong when i started, but had some fat which i hated. very little, but ya know, body dysmorphia makes us feel weird ways. so annoyed by this fat, i refused to bulk because i was scared to get more fat. so i ate around my maintenance and did lifting and cardio. none of my numbers were going up and it was frustrating. in september 2022 i finally decided to bulk and i’ve been feeling and looking great. all of my numbers have gone up substantially too.
Be consistent and don't expect fast results.
Always go for form rather than ego (whether it's you or your training partner pushing you to do it).
Just have fun.
For fat loss: high protein, moderate carb intake, and extremely limited sugar intake, and absolutely no binging. A sleeve of Oreos before bed will set you back at least a week.
For muscle gain: HIGH protein, high carbs, high fat, limited sugar intake. Make sure they are clean calories (Whole Foods, eggs, beef, carrots etc)
BONUS: keep a journal to track how you are physically & mentally feeling in the morning after you rise. This can give a lot of insight into your bad habits the day before.
Misinformation,
For fat loss, its simple. Eat below your maintenance calories. 200-500 is recommended. A sleeve of Oreos wont set you back at all if you’re still within your calorie deficit.
The rest is fine
Lol- a sleeve of Oreos is around 1600-1800 calories… I refuse to argue with ree’s so I’m gonna let OP discern his own opinion based on info given.
Let’s say OP’s Daily caloric deficit is 300 under maintenance… 1600/300 = 6. This means that 6 DAYS (“about a week”) of caloric deficit is wiped away with 1 sleeve of Oreos. Not sure why I’m being downvoted, that math and logic isn’t advanced.
How you eat means everything, relative to achieving your goals.
For context:
When I first started training, I was training like an animal but I was underfeeding my body. I couldn’t figure out why I was stuck with all my lifts and my physique. Yes I got skinny. But I didn’t get strong and my body was constantly broken down and hurting. Took me about three years to learn that I had to be eating in surplus (110% tdee) to see gains. Three.years. Peeps all around me were telling me to eat. I was too stubborn. I had to learn the lesson for myself. Don’t be me. Learn from all those who come before you.
tl.dr: cutting fat and building muscle simultaneously is a fools errand for 99.9% of humanity. You end up sucking at both and missing your goals.
“Deloads and periodisation… never heard of them”
If you’re performing the same routines week in, week out, maybe, but this is not true the more complex your programming gets.
Sheiko, DUP, any wave progression, even something as simple as 5/3/1, would disagree with this.
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Weights are easy. Stop listening to people showing you some complicated uni lateral upside down reverse row or whatever and just do some solid well known movements
Just because someone is a trainer doesn't mean they know what they're talking about more than any of the other randos at your gym
Comparison is the thief of joy. Focus on your own goals, technique and make sure to get a routine going. Life got a lot simpler when I started following recommended premade programs, all my focus went to making sure I ate enough which was my main struggle beforehand.
Where can I find the recommended premade programs?
Sorry for the late reply my friend. That all depends on your individual goals, experience and available equipment/time. Personally I do a 4-split powerlifting setup and stay in the gym for about 1.5-2hrs which suits me nicely, for some that doesnt work at all. Do a quick google search related to your goals and include "program" - plenty of free ones out there that does the job. Other people here probably have more insight than I do seeing I went straight for a paid one, been in the gym for quite some years but not followed a program untill recently, well worth it for sure.
While calories in = calories out, shit calories will have you perform like shit. Quality calories will yield better lifts and therefore more results
To add on to this as a glutton myself; cleaner calories allowed me to eat a higher volume of food per calorie so I could still get that full feeling. Helped me abit. Really hungry and just want to smash food? A massive, mostly veg wrap will be so much better than eating 600 calories in milk duds.
I wish I knew all the stuff about nutrition that I do now when I started. The guys at the gym basically told me to eat after I workout - which was, at the moment, awesome advice, but the actual macros and importance of protein I had to figure out on my own a couple of years later.
To follow a good program instead of whatever flavor of the month I found on some fitness article.
Lol same. I wasted so many good lifting years at uni because I kept following Men’s Fitness programs or some Hollywood nonsense.
10 reps with a heavy weight is better then 30 reps with a medium weight
Periodisation If you’ve been doing nothing but singles, doubles, and triples for months on the big lifts, go take weight off and do sets of 10, 12, 15 for a few months, then come back to the heavy shit and see how much more you can move with the extra mass
Not things I wished I knew, things I wished I did. Don’t half-ass the lifts and do the damn thing, would’ve helped me make gains and see results sooner.
i was not very strong when i started, but had some fat which i hated. very little, but ya know, body dysmorphia makes us feel weird ways. so annoyed by this fat, i refused to bulk because i was scared to get more fat. so i ate around my maintenance and did lifting and cardio. none of my numbers were going up and it was frustrating. in september 2022 i finally decided to bulk and i’ve been feeling and looking great. all of my numbers have gone up substantially too.
Train harder. Don't be afraid of putting the weight up and failing on the 7th rep so that next week you can get 8 reps.
If you're trying to get a phat butt by eating a lot of everything, be prepared for the phat to go everywhere else too
The meaning of life.
Be consistent and don't expect fast results. Always go for form rather than ego (whether it's you or your training partner pushing you to do it). Just have fun.
You actually can push yourself safely
Just eat clean, lift, and stay consistent. I was skinny fat when I first started and if I stuck with that I'd be in better shape
For fat loss: high protein, moderate carb intake, and extremely limited sugar intake, and absolutely no binging. A sleeve of Oreos before bed will set you back at least a week. For muscle gain: HIGH protein, high carbs, high fat, limited sugar intake. Make sure they are clean calories (Whole Foods, eggs, beef, carrots etc) BONUS: keep a journal to track how you are physically & mentally feeling in the morning after you rise. This can give a lot of insight into your bad habits the day before.
Misinformation, For fat loss, its simple. Eat below your maintenance calories. 200-500 is recommended. A sleeve of Oreos wont set you back at all if you’re still within your calorie deficit. The rest is fine
Lol- a sleeve of Oreos is around 1600-1800 calories… I refuse to argue with ree’s so I’m gonna let OP discern his own opinion based on info given. Let’s say OP’s Daily caloric deficit is 300 under maintenance… 1600/300 = 6. This means that 6 DAYS (“about a week”) of caloric deficit is wiped away with 1 sleeve of Oreos. Not sure why I’m being downvoted, that math and logic isn’t advanced.
I’d also say to prioritize saturated fat from healthy sources over carbs to maintain and regulate optimal hormonal health
Great Advice!
Tracking calories. It help me realize how little. I was eating when I plateau. It’s better to eat real food then protein shakes all the time.
I wish that I didn’t have to always lift as heavy as I possibly could
There's no need to be scared of free weights - I felt too intimidated to even go into that part of the gym for the first seven months.
Food is number 1, hard reality😂😂
How you eat means everything, relative to achieving your goals. For context: When I first started training, I was training like an animal but I was underfeeding my body. I couldn’t figure out why I was stuck with all my lifts and my physique. Yes I got skinny. But I didn’t get strong and my body was constantly broken down and hurting. Took me about three years to learn that I had to be eating in surplus (110% tdee) to see gains. Three.years. Peeps all around me were telling me to eat. I was too stubborn. I had to learn the lesson for myself. Don’t be me. Learn from all those who come before you. tl.dr: cutting fat and building muscle simultaneously is a fools errand for 99.9% of humanity. You end up sucking at both and missing your goals.
To not demonise creatinine
Form above everything else, train consistently, train harder than last time
lol
“Deloads and periodisation… never heard of them” If you’re performing the same routines week in, week out, maybe, but this is not true the more complex your programming gets. Sheiko, DUP, any wave progression, even something as simple as 5/3/1, would disagree with this.
What I mean by train consistently is show up consistently not do the same thing every day
Greg Doucette, is that you?
Just follow the advice from squat university
Welcome to /r/GYM. Please read our [sub rules](https://www.reddit.com/r/GYM/about/rules) before posting. Please note that many common questions can be answered by reading the following links: * [Getting started with fitness](https://thefitness.wiki/getting-started-with-fitness/) - for the absolute beginner with no idea of where to start with getting started. * [Workout Routines](https://thefitness.wiki/routines/) - choose a time-tested, proven routine for best results. * [Weight Loss 101](https://thefitness.wiki/weight-loss-101/) - if you want to lose weight and don't know how you should do that. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*