Hi I am alex I am going to join Gym in next month

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  1. #1
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    Exclamation Hi I am alex I am going to join Gym in next month

    Hi friends I am very new in this field. My age is 25
    and I am going to join a Gym in next month. before
    this i have never join a Gym this is my first time.
    My height is around 5.8" and weight is around 74
    I am going o join Gym just for fitness. becuase I am
    already healthy person. please suggest me how
    to start exercise( at the initial level how many dips and
    set up required) . and also advice me about Diet(is any
    extra diet is required or normal diet will do). please give
    me a proper advice.



    ....Alex

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    no habla

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    Eat alot of this and do alot of this and your good to go.

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    look for first day do full body exe.

    chest machine 4 sets 12 reps

    then lat machine 4 sets 12 reps

    bicep dumbell curls sitting 4 sets 12 reps


    then do leg extensions 4 sets 15 reps .


    do all these exe. with light weight , i m sure u hv a trainer at ur gym , ask him to guide u.

    aftr doing these exe.s next few days ur body will become somewht stiff , i personally

    liked tht , u will also , but dont stop training , do 1 bodypart a day aftr wards.

    MON - BICEPS
    TUES - TRICEPS
    WED - SHOULDERS
    THURS - BACK
    FRI - CHEST
    SAT - LEGS
    SUN - REST


    WHEN I JOINED THE GYM FIRST , I LIFTED EVERY POSSIBLE WEIGHT IN MY SIGHT

    , I WAS STUPID BACK THEN , STILL NOT WISE ENOUGH THOSE BUT BETTR NOW.

    AS FOR DIET EAT 15 EGG WHITES A DAY SPLIT IN THREE MEALS , B-COMPLEX TAB ,

    1 TBS HONEY , SPINACH OR ANY GREEN VEG. , CHEEZE 3 OZ . ,

    250 G OF CHICKEN ANY STYLE

    LOTS OF RICE AND ATLEAST 3 POTATOES

    YOU CAN EAT ANYTHING AFTER THIS , ANYTHING YOU WANT , BUT THIS FIRST

    EVERYDAY

    DO THIS FOR ONE MONTH

    THEN AFTR 1 MONTH , I WILL TELL U MORE , BUT DO THIS FIRST.

    K , GOOD LUCK .


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    Welcome to IronMagazine, Alex.

    You may want to take a look at the following beginner's information. Excellent reading!

    http://www.ironmagazineforums.com/ne...1-newbies.html

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    Thumbs up

    Quote Originally Posted by Curt James View Post
    Welcome to IronMagazine, Alex.

    You may want to take a look at the following beginner's information. Excellent reading!

    http://www.ironmagazineforums.com/ne...1-newbies.html

    WOW , ALL INFO , WISH I WAS AT THIS FORUM , WHEN I STARTED GYMING

    WLDNT HV WAISTED MONEY FOR BUYING ALL THOSE BB BOOKS

    NEVER THE LESS GR8T INFO FOR STARTER & EVERYONE , REAL GOOD

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    ^If you like that info then you might be interested in purchasing an Elite membership. Check it out:

    http://www.ironmagazineforums.com/op...-benefits.html

    Anybody says I'm spamming? I'll kill ya.


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    Thanks
    i m low on $$$$$$$ nowdays

    i totally believe u , its my first forum account , i dont think its a spam

    thanks to moderator for the invite

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    ^Enjoy the site and please tell your friends to visit, too.

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    Quote Originally Posted by noormuscle View Post
    look for first day do full body exe.

    chest machine 4 sets 12 reps

    then lat machine 4 sets 12 reps

    bicep dumbell curls sitting 4 sets 12 reps


    then do leg extensions 4 sets 15 reps .


    do all these exe. with light weight , i m sure u hv a trainer at ur gym , ask him to guide u.

    aftr doing these exe.s next few days ur body will become somewht stiff , i personally

    liked tht , u will also , but dont stop training , do 1 bodypart a day aftr wards.

    MON - BICEPS
    TUES - TRICEPS
    WED - SHOULDERS
    THURS - BACK
    FRI - CHEST
    SAT - LEGS
    SUN - REST


    WHEN I JOINED THE GYM FIRST , I LIFTED EVERY POSSIBLE WEIGHT IN MY SIGHT

    , I WAS STUPID BACK THEN , STILL NOT WISE ENOUGH THOSE BUT BETTR NOW.

    AS FOR DIET EAT 15 EGG WHITES A DAY SPLIT IN THREE MEALS , B-COMPLEX TAB ,

    1 TBS HONEY , SPINACH OR ANY GREEN VEG. , CHEEZE 3 OZ . ,

    250 G OF CHICKEN ANY STYLE

    LOTS OF RICE AND ATLEAST 3 POTATOES

    YOU CAN EAT ANYTHING AFTER THIS , ANYTHING YOU WANT , BUT THIS FIRST

    EVERYDAY

    DO THIS FOR ONE MONTH

    THEN AFTR 1 MONTH , I WILL TELL U MORE , BUT DO THIS FIRST.

    K , GOOD LUCK .


    You posts are annoying! Knock off the colorful and bold bullshit, already. Oh, and that advice sucks balls!!!

  11. #11
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    ^Care to provide the OP with some advice then?

  12. #12
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    Quote Originally Posted by Curt James View Post
    ^Care to provide the OP with some advice then?
    Why? It's highly doubtful that the "OP" is a real person and not a computer program (bot) Look at the post, it's borderline nonsense.

  13. #13
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    Sure.

    If you wanna bulk, track your diet for a week or two and figure your daily intake. This is your maintenance. Add 300 to 500 cals and this is your bulking intake (can be adjusted as required). Make sure you have around 1.5g/# lbm of protein, 0.5g/# lbm of good fats, and the rest in carbs.

    For your workout, you should start with a full body routine 3x a week. It should consist of only compounds. Start with very light weight to condition tendons and ligaments and to learn proper lifting technique (do research and ask advice from experienced lifters). At this stage do not develop bad habbits or poor lifting technique as it will impede future developement and/or cause injury. Once you have got this down, start adding weight to the bar and increase slowly for the next few weeks. When you feel the time is right, add weight that truelly begins to challenge you. When you get to this point a program like below may be considered.

    Monday:
    Back squats-3x8
    Bench-3x8
    Bent DB rows-80#-3x8
    Chins-3x8

    Wednesday
    Power cleans-3x8
    Dead Lifts-3x8
    Incline DB Press-3x8
    Arnold Press-110#-3x8

    Friday:
    Front Squats-3x8
    Good Mornings-3x8
    Pullups-3x8
    BB Rows-3x8

    After you advance your training skills/recover ability/knowledge, you can then start working out a periodized program and start manipulating sets, reps, and intensities.

    Keep in mind, the key at this stage is to build a solid fouindation (musclular, connective tissue, technique, etc) that will help you achieve your log term goals.

  14. #14
    Goonie Goo Goo
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    Quote Originally Posted by rockhardly View Post
    Sure.

    If you wanna bulk, track your diet for a week or two and figure your daily intake. This is your maintenance. Add 300 to 500 cals and this is your bulking intake (can be adjusted as required). Make sure you have around 1.5g/# lbm of protein, 0.5g/# lbm of good fats, and the rest in carbs.

    For your workout, you should start with a full body routine 3x a week. It should consist of only compounds. Start with very light weight to condition tendons and ligaments and to learn proper lifting technique (do research and ask advice from experienced lifters). At this stage do not develop bad habbits or poor lifting technique as it will impede future developement and/or cause injury. Once you have got this down, start adding weight to the bar and increase slowly for the next few weeks. When you feel the time is right, add weight that truelly begins to challenge you. When you get to this point a program like below may be considered.

    Monday:
    Back squats-3x8
    Bench-3x8
    Bent DB rows-80#-3x8
    Chins-3x8

    Wednesday
    Power cleans-3x8
    Dead Lifts-3x8
    Incline DB Press-3x8
    Arnold Press-110#-3x8

    Friday:
    Front Squats-3x8
    Good Mornings-3x8
    Pullups-3x8
    BB Rows-3x8

    After you advance your training skills/recover ability/knowledge, you can then start working out a periodized program and start manipulating sets, reps, and intensities.

    Keep in mind, the key at this stage is to build a solid fouindation (musclular, connective tissue, technique, etc) that will help you achieve your log term goals.
    I wouldn't of wasted your time bro, it's not a real person. Look at the profile.

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    Quote Originally Posted by PushAndPull View Post
    Why? It's highly doubtful that the "OP" is a real person and not a computer program (bot) Look at the post, it's borderline nonsense.

    He could be foreign and not know English very well. You never know.

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