Just started a gym membership a few days ago. I went yesterday and have no idea what I'm doing so went online to find a plan.
I found this and it looks pretty good to me but wanted to get Jow Forumss opinion. I'd probably add on an hour of cardio on day 5&6 too.
For background im pretty slim, not exactly skinny though, I have low body fat but still have some (which is why I'm adding cardio, I want to go for a super lean look).
If that plan is actually fucking retarded what would you suggest?
You need to build muscle first if you want to look like that, use one of the beginner programs first, with some accessory work. Eat at a 500 kcal surplus every day and cardio is optional for general fitness but it won't make you any leaner, counting calories will. Gain some strength on the main lifts before cutting, don't cut before training at least 1 year.
Ethan Hughes
Do SS + GOMAD, it's basically the best program for aesthetics.
Too many exercises. You will make slow progress on all of them and get bored very quickly. Read Starting Strength and do that routine for a few months before considering anything else.
Matthew Gomez
Forget everything you've read and do SS or SL
Wyatt Lee
Update: Thanks a lot for, I tried your SS workout and hurt my back. Fucking faggots.
Logan Ross
The fuck kinda bullshit program is this? You are going to fail in most of the exercises as a beginner. Just focus on actually activating your muscles and getting used to them being on load. You need SS and focus on good form. Read the sticky you faggot. It's there for a reason.
Aiden Peterson
What kinda retard do you have to be to go and hurt your back in a program literally called "Starting Strength". Just kys faggot. Give up and save us all the trouble.
In all seriousness, I think it was probably my form, on the squats especially. I'm not sure what I can do to improve form other than a session with a PT to show me how my body should be.
Also how should I know how much weight to place down, should I increase?
Logan Scott
Overloading only comes into picture when you can do a complete set with your starting weight with proper form. If you are losing out on form then you are not strong enough to lift that weight. It's that simple. Determine your straight weight first. The procedure is available in the sticky. Then go from there. Overloading like a fucktard and trying to lift heavier weights in poor form just for the sake of progress is how you probably hurt your back like an idiot. Ask your PT on good form. And eat your protein and sleep like a baby. Don't be a thundercunt and try to skip recovery time and overtrain.
Robert Reed
Also post specifics like your current weight and height and other stats and if possible a pic, so we can see where the fuck you are as a newbie. Everybody has a goal body. That means jackshit to people. The way you currently are, is what we must use to devise a program for you. Keep this in mind next time you ask for advice newfag. And I'm saying it for the last time. Read the fucking sticky and then ask your questions.
Jeremiah Rogers
I meant to say "starting weight". Not straight weight.
Daniel Price
> I took your proven successful advice > I had an untrained, personal anecdotal problem > It's your fault not mine
Your attitude will prevent you from ever being a strong person or a man. You need to browse Self-Improvement General to learn how to not be a fucking retard before you attempt to improve your body.
Landon Morris
5'11 10st 3lb Pic related
I was joking when I said thanks faggots, don't take things on the internet so literally.
No doubt people are gonna clown on you for looking like that or some shit but you've got a good foundation goin, just go to the gym and learn everything as you go, don't stress over programs or min/maxing like these other autists when you're a fresh beginner. Just watch a couple rich piana, scooby, or buff dudes videos, see what works for you and worry about programs when you're a bit more knowledgeable. Keep at it my g, everyone was a beginner at some point
That looks fine honestly. People hate on brosplits but I just skimmed it and it has every compound besides deadlifts so fuck it. You do that 4 days a week for three months you will see results. Just make sure to add weight each time you go, I use the app strong to track myself.
Dominic Ross
Seems pelvic-tilted.
>sitting bone ~ under hip bone >hip bones pushed backward >pelvic floor ~ flat … pulled backward
