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2012-10-02 04:36 15003288 Anonymous (1349178168063.jpg 604x694 64kB)
Weight lifting beginner here, I read the sticky and I've already changed my diet (though I still don't have a great appetite to bulk yet) and I'm going to the gym today after work. I have a couple questions: 1. What do I do as soon as I go in? I was reading the starting strength stuff so I'm going to do workout A today Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift I've never done a squat or a deadlift before, how do I avoid making a dick of myself? Also, how often should I go to the gym? I know diet is an important factor, but how many times should I be going to the gym a week to yield the best results? Also, how heavy should the weights be? Enough to know that I can barely make it to 5 reps, then take a rest for 60 seconds before the next set? Thanks

6 min later 15003341 Anonymous
First study instructional vids on the lifts you're gonna do. You can start with the heaviest lift. Go at least three times a week. If you go more adjust sleep and diet accordingly. You should start with the bar and warm to a weight that feels like it would be hell on the last set of your 3x5 or 5x5 or whatever. Good luck. Stick to it, that's the hardest part.

10 min later 15003386 Anonymous
>>15003341 Thanks bro, I'll do my best. Hopefully I can get my appetite up and start eating more. What kind of advice do gym staff usually give? Are they retarded or should I listen to their advice?

11 min later 15003392 Anonymous
First make sure you know the proper form to all the excercises you are doing. Read the Starting Strength book (download the pdf) or look at examples on youtube. If you are beginner 3 times a week with a rest inbetween should be fine, if you feel you can do more then add a day or you didn't work hard enough. When you rep 5 you want to use a heavy weight. You probably don't know what you can do yet so work your way up (5kg) and find out. 3x5 represents your working sets. Before you do your working sets its safe to work you way up to them with lower weights with 3 sets prior to the first working set. Don't worry too much on what your rest time should be. Generally you should be able to lift more in a Deadlift then a Squat and finally your benchpress.

13 min later 15003399 Anonymous
>>15003341 other noobfag here, is going more than 3 days really that bad? I've read a lot that you need the rest days to be completely rest, but I feel like a lazy fat shit those days and it's awful

14 min later 15003409 Anonymous
>>15003386 >What kind of advice do gym staff usually give? Are they retarded or should I listen to their advice? Considering it's your first time at the gym I would listen to what the staff have to say.

14 min later 15003416 Anonymous
>>15003399 Take a 15 minute jog.

14 min later 15003417 Anonymous
>>15003399 Protip: Cardio doesn't kill gains

29 min later 15003579 Anonymous
retarded question: 3x5 Squat means i'm looking to do 3 REPS? for each of the 5 sets or is it the other way around?

29 min later 15003586 Anonymous
>>15003579 You rep for 5 in each set. You do 3 sets.

31 min later 15003619 Anonymous
>>15003579 I read it as "3 of 5" which only makes since with 3 being sets and 5 being reps, "3 sets of 5 reps". Makes it easier to remember for me since "3 reps of 5 sets" doesn't really make sense.

34 min later 15003641 Anonymous
Thanks bros

36 min later 15003675 Anonymous
>>15003619 >only makes since fuck me, sense*

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