Gym help needed!!!!

If you're looking to gain quickly then it's not just down to what you're lifting, it's down to how much you eat. (And what you eat)

Websites such as bodybuilding.com are really good for help and advice on working out and also on sample mass gain diets. There are loads to choose from so that would be my advice. Failing that, ask someone who works at the gym as I'm sure they'll be happy to help.

Source - from previous experience of going to the gym the last 5 years




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5x5 is meant to be a proper good routine even though its strength orientated you'll gain mass anyway cos of the whole 'noob gains' thing

If you want to bulk up quickly then you will need to consume about 3,000+ calories a day. An easy way I found to do this was by having one big shake to pile it on.
In a blender I would put:
2 cups milk
2 scoops peanut butter
1 banana
2 scoops protein powder
1 cup oats.
This equates to around 800+ calories, and it's all clean too.

When it comes to lifting I would do 3-4 sets, gradually increasing the weight and the reps as the sets go on.

Another thing as well, make sure you drink plenty of water and get plenty of rest as this is your recovery phase which is just as important as the training.




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Wish I'd come across this website earlier as it would have answered some of my questions.
Anyway, read this and then do a routine from there:

http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/

Best to start with SL or any other beginner programme and then progress from there. Depends if you want to BB or more PL side of things.

N.B. 2000-2500 calories can't be enough then if you haven't gained weight. Simple.

Use 'myfitnesspal' to count calories.

I consume about 2000 - 2500 calories a day and still no progress. Keep in mind that I hit all of my macro's (protein, carbs, fats).

Is there any particular workout routine you recommend for beginners/novice. ?

If you aren't gaining you need to eat more, it's simple. Also 2000-2500 is a huge range, you don't need to track strictly, but try to have a rough enough idea of how much you are eating to the nearest 100 calories or so. You don't need to worry about macros. Most people over eat protein massively, so you will be getting enough. If you eat sensibly (mostly whole foods and balanced meals) you will be fine.


Stick to the basic lifts, do them often, and get stronger on them. There is no magic routine, do something simple and give it enough time to work.

Well, Whey protein is definitely useful for when cutting in order to get enough protein, even when bulking I suppose.

This was the very question I've been weighing it myself recently, tbh I'm not sure what my next buy (if I buy) will be. Nothing jumps out at me and screams fad. The industry will make outlandish claims do you buy their products, I prefer evidence.
Also, whatever I buy (since money isn't unlimited), that money could have been use on extra food, which, is usually the best form of fuel so... Not sure yet.

A good pre workout that I regularly use and have done for some time is C4. Pretty affordable and gives you a good buzz that will enable you to push out a few more reps, would highly recommend it. I usually buy it off amazon.

For protein, if you want to bulk up then look at mass gainers. They have tons of calories in which will help you reach your desired calorie total. Olympus health are fairly good and not too expensive. They also have a range of whey protein and all-in-one protein which maybe you can look at once you want to cut etc.


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So I'd ignore pretty much all of the above. As a beginner you do not need a preworkout. You need a decent routine and a decent diet. It's all here in the FAQ http://www.thestudentroom.co.uk/showthread.php?t=3014757

Give it a read - any further questions, ask them here