>sign up for the gym earlier this month >get the assesment

READ THE FUCKING STICKY

>>35351079

i did

>>35351115
So what do you need a DYEL tier PT just fucking read the sticky, man up and lift weights.
Faggot.

>>35351079
The sticky doesn't teach you how to lift though. It just tells you to do things.

>>35351147

pretty much this? especially with form being rather important and all that.

I had a personal training session a few months ago when i tested a different gym, methinks I'll just have to sit down and try to re-trace my steps through that.

I only remember 2/3 of the routine though

>>35351147
Read stronglifts.com for how to lift.

>>35351189

thanks for the link. im a check it out and hopefully get some reminders.

File: weightlifting-routine.jpg (422KB, 1620x1320px) Image search: [Google]

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Follow SS (Starting Stength): http://startingstrength.wikia.com/wiki/FAQ:The_Program

Once you complete SS, start the routine in pic related. Choose whatever side, it does not really matter.

Calculate your TDEE: http://www.fitnessfrog.com/calculators/tdee-calculator.html
Add 500 to your TDEE, the value you get is your new daily caloric intake, do not exceed or go under it. Eat a lot of meats, nuts, and veggies. Drink a gallon of water a day.

Once you get to around 20% BF (Body Fat) do a cut, do this by subtracting 500 from your TDEE, setting the value you get as your new daily caloric intake.

It's just a cycle of bulks and cuts, where on your bulks you improve your lifts, whereas on your cuts you maintain your lifts and shed the bodyfat you gain from your bulks. Do this until you reach your goal physique, and then maintain forever.

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>>35351236

thanks man, this is pretty informative. ill be nervous as all sorts of fuark going in and trying to figure out these exercises the first time, but im looking at some picture examples of how its done so maybe it wont be too bad.

this this one confuses me quite a bit.

>>35351300
stronglifts is really fun man i started a few months ago and it doesn't have a lot complicated shit you know its really simple

>>35351300
How to deadlift: https://www.youtube.com/watch?v=4AObAU-EcYE
How to squat: https://www.youtube.com/watch?v=QhVC_AnZYYM
How to bench press: https://www.youtube.com/watch?v=4T9UQ4FBVXI
How to overhead press: https://www.youtube.com/watch?v=CnBmiBqp-AI
How to power clean: https://www.youtube.com/watch?v=wIB_X2N6020

>>35351236
Thnaks a lot. I guess I just need to be a man and claim the damn squat rack early in the morning.

I'm learning that its all about that persistence. growth is so damn slow going especially with out the right nutrition. Hell its impossible without the nutrition. I really underestimated that.

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>>35351366

huh, totally weird on the deadlift. never thought that was a thing. guess ill give it a try.

thanks for the help anon. im trying to find a nice reaction image, but they're all kind of smug.

so lets pretend this one is me legitimately flirting with you. no homo.

>>35350976
Do SL 5x5, learn proper squat form with the bar, same with deadlifts