Best beginner gym workout?

To gain strength and muscle.
i am 5ft9in
11 stone

Basically i have no strength.

Anyone recommend a workout routine. Or how you gained strength. Link your blog if you started with very little strength. So i can read up.

Reply 1

vivaronaldoo

Anyone recommend one. Like one they used. So much to chose from.

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Reply 2

Wheezy

If its muscle you want to gain, and you're not aiming to lose weight, you should focus on weight training. Assuming you go to a proper gym, the gym should have a variety of different weight machines. For a beginner, use these machines doing about 5 reps of 10. Wouldn't spend more than an hour and a half doing this, about three times a week. At the end of the workout, I'd recommend doing at least ten minutes of cardio - treadmill, cross trainer, rowing machine, that sort of thing - just so you're getting some cardio in. Oh, and make sure you do some cool down stretches, or man you're gonna hurt the next day. Good luck!

Reply 3

kingcobra007

Save yourself 6 moths of noob workouts and go straight to stronglifts 5x5, you will make gains for days

Reply 4

vivaronaldoo

Original post by kingcobra007

Save yourself 6 moths of noob workouts and go straight to stronglifts 5x5, you will make gains for days

But I can't lift f all. I'm not strong. Never done weight training. Just play a lot of sports like football so done alot of cardio.

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Reply 5

vivaronaldoo

Original post by bmjordan

Yh I go to a proper gym...Thanks for the reply.

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Reply 6

Wheezy

Original post by vivaronaldoo

Yh I go to a proper gym...Thanks for the reply.

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You're welcome. Don't worry if you've never lifted before, everyone starts somewhere. Just start by using weight machines rather than free-weights (dumbbells). You'll being to build up muscles pretty soon :smile:

Reply 7

kingcobra007

Original post by vivaronaldoo

But I can't lift f all. I'm not strong. Never done weight training. Just play a lot of sports like football so done alot of cardio.

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Stronglifts is a programme designed for everyone from beginners to experienced lifters. I started on the bar with no weights and slowly worked my way up, thats the ethos of stronglifts

Reply 8

zKlown

Original post by kingcobra007

Save yourself 6 moths of noob workouts and go straight to stronglifts 5x5, you will make gains for days

Simply this

I spent time on a split and it bored me.

I wanted to do the big lifts.

A routine focussed around core movements is the one.

Reply 9

vivaronaldoo

Original post by zKlown

Simply this

I spent time on a split and it bored me.

I wanted to do the big lifts.

A routine focussed around core movements is the one.

Thing is I don't feel comfortable at the gym yet. Just that all the big people always on the free weights. In particular the time I go gym.

Can I do something similar with dumbells just to start of. Then after a month when I'm more comfortable. Go do stronglifts.

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Reply 10

zKlown

Original post by vivaronaldoo

You do what you want mate, but if you're serious, you'll start with a serious workout.

Who cares what size people are, don't make them better than you. Most of them will just respect you for wanting to better yourself.

I'm tiny and weak myself compared to most the guys in my gym, you have no reason to feel uncomfortable.

Reply 11

Scoobiedoobiedo

In my experience it's usually the bigger and stronger guys in the gym that are the nicest/most friendly (assuming you don't walk in and act a complete **** and curl in the rack etc). If you're big and strong and you know you're genuinely big and strong, you have nothing to try and prove to anybody and you lost your ego a long time a go.

Reply 12

zKlown

Original post by Scoobiedoobiedo

I agree with this tbh

Most the people I chat to in the gym are the strongest guys.

Just get stuck in OP, don't be messing around doing any fancy workouts with dumbells, stick to simple movements like squats, deads and bench.

Reply 13

Sheepmaster317

You can't really go far wrong with Stronglifts 5x5. Have a read of his website and he tells you step by step what you'll be doing for the first 12 weeks, how you'll do the exercises etc. It's designed for people who've never lifted anything before ever, starting on low-ish weights and moving up, and alternating between five key exercises.

I was quite anxious to start with too and so started with the machines, then added dumbbell exercises, then went to barbells. From an efficiency point of view just starting on a proven programme like Stronglifts 5x5 or ICF (which is like Stronglifts but requires more time and dedication, simply put), and you can't go too far wrong. You can always ask someone there if you don't think what you're doing is right.

Good luck :smile:

Reply 14

BKS

Someone didn't read the FAQ :tongue:

You would still benefit from doing so

Reply 15

kingcobra007

Original post by vivaronaldoo

You can but its a waste of time, sometimes you just have to get stuck in or go during evenings/times when its quiet

Reply 16

yo radical one

TSR people will tell you to dirty bulk and do a powerlifter's routine

It's actually a trap though, like crabs in a bucket they're trying to pull you back down to their level. Clean bulk and do a pull/push/leg day type program. It is true what other posters have said, the bigger guys do tend to have nicer personalities so don't worry about going in.

(edited 9 years ago)

Reply 17

Angry cucumber

Original post by BKS

Someone didn't read the FAQ :tongue:

You would still benefit from doing so

This

Original post by yo radical one

TSR people will tell you to dirty bulk and do a powerlifter's routine

No-one promotes a "dirty" bulk

It's actually a trap though, like crabs in a bucket they're trying to pull you back down to their level. Clean bulk and do a pull/push/leg day type program. It is true what other posters have said, the bigger guys do tend to have nicer personalities so don't worry about going in.