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What is muscle and why do we strive to build it?
Muscle is basically a group of tissues that all mammals/humans/animals have, it has the ability to stretch, move and grow bigger with constant and continuous exercise. We build our muscles for various reasons such as health, competition, boredom, exercise or simply just an innate desire to grow bigger physiques which is what most gym goers aspire for.
Where should you start as a beginner?
If you are a beginner it's pretty important not to go all in at first, the first week of going to the gym is simply going to be you training each muscle group you have at a minimum set requirement, but at a hefty number of repetitions so each muscle group can get used to the stress of exercise without entering into "shock" mode and depleting it. This is pretty important because you can't go into the gym all in and shock your body since your muscles are very weak and not used to the stress of clanging heavy machinery yet.
Even experienced gym goers who have stopped going to the gym after a while need to do this since muscle goes into rest mode after not training for a while.
Diet (half your journey)
Your diet is not going to be something impossible to grasp, it is mostly goibg to center around protein to build muscle (which should be half of your caloric intake), and carbohydrates with some healthy fats on the side if you'd like. You can go 3 meals a day or 5 meals a day depending on what you like or what suits you best, 3 meals if you have a job and 5 meals if you really like to snack in during the day. Your main protein foods should be obvious: eggs, chicken/tuna and any type of meat, while your main carbs should come from rice, potatoes, sweet potatoes and various fruits (mainly bananas which is a go to snack for energy before gym). Avocados are a healthy fat which can be added as well and oats are a good source of fiber which helps in building muscle and maintaining good gut health.
Sets, repetitions and days (the ideal program)
After your first full week of rookie training is complete you should be able to start a full on program. There's multiple programs dedicated to the gym, but I recommend the 5 day "bro split" which consists of:
- chest day
- arms
- shoulders
- back
- legs
It's fairly simple and doesn't need any overthinking, even intermediates and professionals use it. It also has 2 rest days in between which is optimal for muscle growth. As for sets and repetitions mainly go 3 sets and 10 repetitions since anything more than 3 will eventually tire you out and make you lose any joy you have of going to the gym. I used to do 4 sets and it eventually became tiring to lift after 2 years.
Importance of rest and minimal lifting
Rest is pretty much 30 % of your physique training journey so it goes without saying:
Good nutrition + subpar resting = subpar and slow results overall
Make sure to be sleeping well and make sure to be resting those 2 days because training in an overload will deplete your muscles slowly and make you even more tired than you are. Also remember that you aren't a professional so lifting very heavily is not a requirement, just go slow and steady and you'll make progress with time, you're not getting paid to train like Ronnie Coleman or Arnold so take it easy.
Tags: @over0 @Archelaus @TonyDr @dipenhydramine @BlendedBlade🧿 @RRM @twinkdestroyer @Jess @Prince @doll
Muscle is basically a group of tissues that all mammals/humans/animals have, it has the ability to stretch, move and grow bigger with constant and continuous exercise. We build our muscles for various reasons such as health, competition, boredom, exercise or simply just an innate desire to grow bigger physiques which is what most gym goers aspire for.
Where should you start as a beginner?
If you are a beginner it's pretty important not to go all in at first, the first week of going to the gym is simply going to be you training each muscle group you have at a minimum set requirement, but at a hefty number of repetitions so each muscle group can get used to the stress of exercise without entering into "shock" mode and depleting it. This is pretty important because you can't go into the gym all in and shock your body since your muscles are very weak and not used to the stress of clanging heavy machinery yet.
Even experienced gym goers who have stopped going to the gym after a while need to do this since muscle goes into rest mode after not training for a while.
Diet (half your journey)
Your diet is not going to be something impossible to grasp, it is mostly goibg to center around protein to build muscle (which should be half of your caloric intake), and carbohydrates with some healthy fats on the side if you'd like. You can go 3 meals a day or 5 meals a day depending on what you like or what suits you best, 3 meals if you have a job and 5 meals if you really like to snack in during the day. Your main protein foods should be obvious: eggs, chicken/tuna and any type of meat, while your main carbs should come from rice, potatoes, sweet potatoes and various fruits (mainly bananas which is a go to snack for energy before gym). Avocados are a healthy fat which can be added as well and oats are a good source of fiber which helps in building muscle and maintaining good gut health.
Sets, repetitions and days (the ideal program)
After your first full week of rookie training is complete you should be able to start a full on program. There's multiple programs dedicated to the gym, but I recommend the 5 day "bro split" which consists of:
- chest day
- arms
- shoulders
- back
- legs
It's fairly simple and doesn't need any overthinking, even intermediates and professionals use it. It also has 2 rest days in between which is optimal for muscle growth. As for sets and repetitions mainly go 3 sets and 10 repetitions since anything more than 3 will eventually tire you out and make you lose any joy you have of going to the gym. I used to do 4 sets and it eventually became tiring to lift after 2 years.
Importance of rest and minimal lifting
Rest is pretty much 30 % of your physique training journey so it goes without saying:
Good nutrition + subpar resting = subpar and slow results overall
Make sure to be sleeping well and make sure to be resting those 2 days because training in an overload will deplete your muscles slowly and make you even more tired than you are. Also remember that you aren't a professional so lifting very heavily is not a requirement, just go slow and steady and you'll make progress with time, you're not getting paid to train like Ronnie Coleman or Arnold so take it easy.
Tags: @over0 @Archelaus @TonyDr @dipenhydramine @BlendedBlade🧿 @RRM @twinkdestroyer @Jess @Prince @doll
(sorry)
