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Thread: Starting out at the gym

  1. #1
    DJ BK is offline Aspiring PUA
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    Default Starting out at the gym

    OK, I recently got a gym membership as I'm trying to build muscle. I could lose some weight but I'm better than i have been in that area thanks to my highly physical job. I just have no idea where to start to achieve my goals. Any advice or places I can go for help? Thanks.

  2. #2
    TheArms is offline Aspiring PUA
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    Default Re: Starting out at the gym

    brother i got you go to stronglifts.com ultimate site i used thier program sl 5x5 download the free 5x5 report its all base deadlifts,squats,ben ch,overheadpress, and rows will give you a solid base brotha hit me bak
    Last edited by TheArms; 03-09-2012 at 07:56 PM. Reason: didnt write it

  3. #3
    J Scorpio's Avatar
    J Scorpio is offline Aspiring PUA
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    Default Re: Starting out at the gym

    Push ups. Do lots of them. Download a book called 7 weeks to 100 push ups and do the program exactly as it says. You will feel fantastic.

  4. #4
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    chet25 is offline PUA Forums Respected Contributor
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    Default Re: Starting out at the gym

    I second Thearms recommendation, those are the lifts you should focus on. Starting strength is good program focusing on the same lifts for a beginner.

  5. #5
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    Cody is offline PUA All Star (RETIRED)
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    Default Re: Starting out at the gym

    Depends what you want. The 5x5 program is strength based, aka lift heavier weight and become stronger. Or you can do high rep/low weight to build muscle tone and definition, but not necessarily become stronger.
    Wondering where I am now? Check out my latest project:


  6. #6
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    nik
    nik is offline PUA Forums Respected Contributor
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    Default Re: Starting out at the gym

    I still have no idea what your goals are. You want to build muscle. You want great strength or great size? Sure, you want both, but you will have to choose one to focus on, especially, at first.
    I have failed more than most men have tried.

    Every woman you pass up is a woman you will never have.

  7. #7
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    rebuild101 is offline Aspiring PUA
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    Default Re: Starting out at the gym

    If you're going for body composition (lower body fat, more lean muscle) I'm not massive but I get a sh1t ton of compliments so something from the program must be working!

  8. #8
    dugus is offline Aspiring PUA
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    Default Re: Starting out at the gym

    A few guidlines for bulking ( Gaining Muscle)

    1.2 Grams of Protein per lb of LBM (Lean body mass)
    18 Times your weight in calories
    7-10 hours of sleep

    After you have put on some muscle and a bit of fat you need to cut


    1.0 Grams of protein per lb of LBM

    12x Your weight in calories


    A starting lifting program I Would recommend is Starter Strength it is a tried and true program.

  9. #9
    redgibbon is offline Aspiring PUA
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    Default Re: Starting out at the gym

    Best advice to you bro, buy a small notebook. Write down everything you lift in the gym in every session. This will let you keep track of how much you can lift, motivate you when you get stronger and make you go back. start out with something like 10, 8, 6 reps record what weight you do for each then try and increase every two weeks if it feels comfortable. also getting a gym partner would be great if you know anyone else who wants to train

  10. #10
    Tanktop is offline PUA Forums Respected Contributor
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    Default Re: Starting out at the gym

    ...remember with bulking you will have to eventually cut if you want a six pack and so forth


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