Want to start working out/lifting weights

[xanteee]

A little background information I guess.
I've been playing sports for aslong as I can remember. Used to train 25+ hours each week and was competing on a high level in my country, Norway. Few months back, enough was enough, simply took too much time and had to sacrifice alot, so I basically quit.

Now that I started at uni and have some time, I want to start lifting weights. I've been doing it abit while doing sports, but dont really have that much knowledge. Basically asking for tips or help at getting started and such

 

I can send you my routine if you'd like Just PM me your email!

 

[xanteee]

I can send you my routine if you'd like Just PM me your email!

Thats great!
I'll send you a PM now

 

[xanteee]

Bump

 

[Lekobra11]

Deep house, rap and minimal all the way!

 

[xanteee]

Bump

 

[xanteee]

Bump

 

[evelx]

working out.. vague what exactly are your goals my brother?

 

[xanteee]

working out.. vague what exactly are your goals my brother?

Lifting weights to be specific then

 

[evelx]

Lifting weights to be specific then

okay cool and in terms of physical goals? Gaining weight + Strength/Size or Losing weight maintaining size and cutting fat?

 

[xanteee]

okay cool and in terms of physical goals? Gaining weight + Strength/Size or Losing weight maintaining size and cutting fat?

Strength/Size is basically it

 

[jackthehackm8]

Strength/Size is basically it

Try bulking.

Eat more calories and higher weights & protein

 

[evelx]

Strength/Size is basically it

Okay,
Firstly you need to work out your TDEE (Total Daily Expenditure)
The most accurate TDEE Calculator online for Weight loss IIFYM
This will tell you roughly how much you will need to eat to gain weight in calories. you will need to weigh yourself once a week to make sure its on point, if you're not gaining enough weight 200 more and see what happens if you're gaining too much too quickly drop the calories and see what happens. Everyone's different so you need to work out what bests for you.

For lifting weights you should be focusing on the big 3 (Bench, Squat, DL) but don't neglect your other isolation exercises. I don't know how long you've been in the gym for you could struggle with the just using the bar depending on your exp if you're a beginner give yourself some time to learn the movements and control the weights and use the correct form. ( you can find a million videos about correct form youtube)

I'll assume you've done some weightlifting and you're looking for a program.
I would suggest the GZCLP Program for beginners.
The GZCLP Program For Beginners (Infographic)

Here's an infographic for it read it carefully and take it in, then:
GZCLP For Hypertrophy Spreadsheet

information on how to use the spreadsheet:
GZCLP Spreadsheet Instructions

If you want some more solid help you can use the various forums on the internet but I personally suggest reddit/fitness/ here you'll find me and a shed load other people who will give you guidance!

if you've got any questions let me know

 

[xanteee]

Okay,
Firstly you need to work out your TDEE (Total Daily Expenditure)
The most accurate TDEE Calculator online for Weight loss IIFYM
This will tell you roughly how much you will need to eat to gain weight in calories. you will need to weigh yourself once a week to make sure its on point, if you're not gaining enough weight 200 more and see what happens if you're gaining too much too quickly drop the calories and see what happens. Everyone's different so you need to work out what bests for you.

For lifting weights you should be focusing on the big 3 (Bench, Squat, DL) but don't neglect your other isolation exercises. I don't know how long you've been in the gym for you could struggle with the just using the bar depending on your exp if you're a beginner give yourself some time to learn the movements and control the weights and use the correct form. ( you can find a million videos about correct form youtube)

I'll assume you've done some weightlifting and you're looking for a program.
I would suggest the GZCLP Program for beginners.
The GZCLP Program For Beginners (Infographic)

Here's an infographic for it read it carefully and take it in, then:
GZCLP For Hypertrophy Spreadsheet

information on how to use the spreadsheet:
GZCLP Spreadsheet Instructions

If you want some more solid help you can use the various forums on the internet but I personally suggest reddit/fitness/ here you'll find me and a shed load other people who will give you guidance!

if you've got any questions let me know

This is really interesting and informative, appreciate it!
Seems like you know what you are talking about, thanks for the help!

 

[evelx]

No problems man. Let me know how you get on good luck

 

[nodnarbusn]

Try a 5x5 program like Strong Lifts or Starting Strength to establish a good core and get familiar with the "golden 5" compound lifts: squat, bench, row, overhead press and dead lifts. These programs are great for new lifters because they allow for rest days and emphasize starting light and stressing form without being slow paced since you're adding weight each workout.

These are variations of tried and true programs that give you some fantastic strength gains in a short period of time but I definitely recommend adding in some supplemental exercises for aesthetics sake as this is primarily a strength based program. Squatting 3 times a week will be brutal at first so start light and don't pad your starting numbers for ego's sake. Stronglifts have a great app that will bump up your weight each workout and track your progress. Protien, Creatine and BCAA's are all tried and true supplements that will help you put on lean muscle and improve your workouts so they're more or less no brainers for most folks.