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    disco15983's Avatar
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    Newbie


    Hi, I thinking of starting training to build muscle but don't really know where to start or what I should be doing. After advise if you could give me any?
    Thanks


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    are you just starting a program or are you just wanting to change up what your doing?
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    I've never trained before but want to start but not sure what I should be doing to get the best results.

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    Quote Originally Posted by disco15983 View Post
    I've never trained before but want to start but not sure what I should be doing to get the best results.
    Start slow and start light and start with stabilization exercises to make sure you dont hurt your self . I usually recommend a light full body work outs three days a week for the first step of some one getting into the gym.
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    Don't want to sound thick but what do you mean by stabilisation exercises?

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    Quote Originally Posted by disco15983 View Post
    Don't want to sound thick but what do you mean by stabilisation exercises?
    Doing work with dumbbells and free weights to make sure that you dont blow out a knee or shoulder. Keeping stuff light to make sure that your joints and ligaments can stabilize the weights you are using. If/ when you sign up for a gym get a fitness orientation with a personal trainer and maybe invest in a few sessions with him or her so you can get your foot in the door. it will be worth it.
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    You can't go too far wrong when you're just beginning, as long as you try to learn as much as you can from reading and experienced people. But the real learning comes from doing. +1 for starting with light, comfortable weight, and read as much as you can about proper form. I would recommend the same as above poster of trying to lift 3 times a week at first, and focus on the big compound lifts that work your whole body - squat, deadlift, overhead press, and bench press. They can be done with barbells or dumbbells, just keep the weight light at first. Take little videos of yourself doing these lifts, and compare them with strict-form videos online that have a lot of positive feedback. Once you've experimented a little bit yourself, see if you can't find a gym that offers a free promotional training session, or just pay for a session or two so that someone experienced can really tell you how you're coming along. Even better if you have an experienced friend who can go with you a bunch of times. 3 sets of ten repetitions is a pretty standard starting regime, and can help get your body accustom to the various movements.

    Keep in mind a few simple ideas:
    1. Work out your body, not the weight (choose a weight that you can lift with proper form safely, while getting the full range of motion)
    2. You can always learn more, and you can always improve
    3. Proper diet and sufficient rest come first

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    Power building. Go heavy and low reps on the big 3. and then mid to higher rep range on your assistance work

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    Look into Mark Rippetoe's starting strength, can't go wrong with that one
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    Disco,

    I think s0briquet hit it on the head. Make sure your form is good and that it's more important than lifting a whole bunch of weight incorrectly. You will be sore the first couple of times but everyone is.

    Diet is super important. Make sure you eat properly. Shakes are good but you need whole foods.

    Don't be afraid of the mirror, especially when you are doing exercises. If you take time to watch videos on proper exercise form than you can see if you are doing it right.

    Lastly, everyone is built is a little differently. The angles you use may be slightly different than what someone else does. For instance, some people can squat really deep with no problems. People like myself don't have the hip flexibility and have trouble reaching 90 degrees.

    Good luck, it is worth.

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