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Do You Even Lift Bro?
#11
(02-07-2025, 08:26 PM)Demi Lovato's Heroin Spoon Wrote: For starters, create a realistic goal and highlight what it is you are ultimately trying to achieve. It is hard to begin your fitness journey with no clear mindset or vision.

As for how to begin, you will  receive various answers regarding your journey, but nobody knows your body better than you do and it’s important to keep that in mind.

I highly suggest speaking to your primary care physician before taking any advice from strangers online.

With those three things noted, I would start by understanding what resources your body requires to build muscle: carbohydrates, amino acids, proteins, fats, vitamins and minerals and so forth. It is important to understand what your body needs, and while you and I obviously need the same things, we are two different people and our bodies will require different caloric and nutritional values to maintain or grow.

My routine for general overall health and performance is a 5 day PPL split that I found online years ago (Push-Pull-Legs or Pull-Push-Legs to avoid leg day after deadlifting).

It looks like this:

PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadliFs)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5 + (alternate, so if you did deadlifts on Monday, you would da rows on Thursday, and 50 on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls

LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curis
5x8-12 calf raises

I supplement my diet with 5 grams of creatine, whey protein and L-Glutamine; however, as I mentioned before, DO NOT take diet advice or supplement advice without the guidance of a licensed health professional. 

I also suggest watching videos from Jeff Nippard on YouTube. He has some great videos based on science.

Formatting sucks because I’m on mobile, so I may touch up on some things later on. Or maybe not. 

Hope it helps.
This is awesome and I really appreciate it. Did some more research into the PPL method and watched some beginner videos on it. I'm honestly surprised how welcoming the fitness community is, I thought it would be super judgmental and a lot of uncomfortable looks. More specifically, I would like to lose the gut and slim down thighs (TMI sorry) and tone up arms.

I have a physical job where I lift and move heavy items all day, so I kind of get the arms working there (although no replacement for the gym), and I'm walking 15,000+ steps a day too at work. Then on days off, I go for a walk around 1.5-2 miles. Maybe also need to clean up the diet, thinking that would be a huge help.
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