BPH
Master Don Juan
Just be ugly!!
In all seriousness, every man on this forum should go to the gym. Outside of becoming rich and learning how to approach and talk to women, exercising and becoming physically fit is the easiest and fastest way to see a "return on investment" men it comes to getting girls. Short of being physically disabled, there's no reason you shouldn't be working out at least for the purpose of maintaining health. 24-hour gyms exist, home gyms exist, and you really only need about 1 hour 3-5 times per week to see significant changes in a pretty short time.
I have about a half hour before before my shift ends, so I want to write up a quick guide for total beginners.
Workout - A complete day of lifting. Finishing a workout means you have completed all reps and sets of the exercises you came to do that day.
Rep - Short for "repetition", referring to how many times a particular exercise motion is performed consecutively before finishing the exercise.
Set - How many times you repeat the amount of reps per exercise. For example, "4 sets of 10" would mean that you do 10 repetitions consecutively per set, 4 times over, for a total of 40 repetitions.
Failure - When no rep count is specified, that means you will perform the exercise until you no longer can. This is often the case with exercises that rely on your body weight, rather than resistance.
Form - Refers to correctly performing an exercise's motions. Form usually suffers when people try to add more weight to an exercise, believing themselves stronger, and compensating throughout the movement to complete the exercise, rather than complete it correctly.
Macros - Carbohydrates, fats, and proteins. It is worth noting that calories are NOT a macro, but a product of the amount of macros you ingest.
The Workout
Starting Strength Beginner Program: https://startingstrength.com/get-started/programs
I've recommended this before, I'll recommend it again. If you have no idea what you're doing in the gym yet, this is the simplest way to start. The basic concept is to alternate between 2 workouts, 3 days per week, comprised of only 3 exercises per day utilizing compound lifts. Compound lifts meaning that each exercise is stressing large/multiple muscle groups at the same time, meaning that you do not need to perform exercises to isolate a particular muscle group (squats are an example of a compound lift which works multiple muscle groups in your legs, while something like leg curls are not because they isolate the hamstrings and do not stress the quadriceps). From that point, you will seek to add between 5-10lbs to your lifts periodically until you reach a point where you cannot complete all reps/sets of that exercise if you were to add weight. This is called reaching a "plateau". If you are new to lifting, you will likely reach this point quickly, but will also move past it quickly.
Let's briefly go over the exercises:
Squat - https://www.youtube.com/shorts/PPmvh7gBTi0
Bench Press - https://www.youtube.com/shorts/hWbUlkb5Ms4
Press (Overhead Press) - https://www.youtube.com/shorts/zoN5EH50Dro
Deadlift - https://www.youtube.com/shorts/ZaTM37cfiDs
Power Clean - https://www.youtube.com/shorts/vI7Akim4dKM
Chin Up (NOT Pull Up) - https://www.youtube.com/shorts/Oi3bW9nQmGI
Outside of the actual exercises, diet will definitely come into play. The basic rule is to simply eat fewer calories if you're trying to lose weight, and more if you're trying to gain. A great way to track this is with a free app called MyFitnessPal: https://www.myfitnesspal.com/
If anybody has questions about this, or fitness/health in general as it pertains to the gym, I'd be happy to answer here.
In all seriousness, every man on this forum should go to the gym. Outside of becoming rich and learning how to approach and talk to women, exercising and becoming physically fit is the easiest and fastest way to see a "return on investment" men it comes to getting girls. Short of being physically disabled, there's no reason you shouldn't be working out at least for the purpose of maintaining health. 24-hour gyms exist, home gyms exist, and you really only need about 1 hour 3-5 times per week to see significant changes in a pretty short time.
I have about a half hour before before my shift ends, so I want to write up a quick guide for total beginners.
- Who?
- You
- What?
- The gym
- Where?
- Ideally at the closest commercial gym to where you live
- When?
- 3-5 days per week
- How?
- By walking inside and doing the exercises
- Why?
- So you can get healthier and start sleeping with more women
Workout - A complete day of lifting. Finishing a workout means you have completed all reps and sets of the exercises you came to do that day.
Rep - Short for "repetition", referring to how many times a particular exercise motion is performed consecutively before finishing the exercise.
Set - How many times you repeat the amount of reps per exercise. For example, "4 sets of 10" would mean that you do 10 repetitions consecutively per set, 4 times over, for a total of 40 repetitions.
Failure - When no rep count is specified, that means you will perform the exercise until you no longer can. This is often the case with exercises that rely on your body weight, rather than resistance.
Form - Refers to correctly performing an exercise's motions. Form usually suffers when people try to add more weight to an exercise, believing themselves stronger, and compensating throughout the movement to complete the exercise, rather than complete it correctly.
Macros - Carbohydrates, fats, and proteins. It is worth noting that calories are NOT a macro, but a product of the amount of macros you ingest.
The Workout
Starting Strength Beginner Program: https://startingstrength.com/get-started/programs
I've recommended this before, I'll recommend it again. If you have no idea what you're doing in the gym yet, this is the simplest way to start. The basic concept is to alternate between 2 workouts, 3 days per week, comprised of only 3 exercises per day utilizing compound lifts. Compound lifts meaning that each exercise is stressing large/multiple muscle groups at the same time, meaning that you do not need to perform exercises to isolate a particular muscle group (squats are an example of a compound lift which works multiple muscle groups in your legs, while something like leg curls are not because they isolate the hamstrings and do not stress the quadriceps). From that point, you will seek to add between 5-10lbs to your lifts periodically until you reach a point where you cannot complete all reps/sets of that exercise if you were to add weight. This is called reaching a "plateau". If you are new to lifting, you will likely reach this point quickly, but will also move past it quickly.
Let's briefly go over the exercises:
Squat - https://www.youtube.com/shorts/PPmvh7gBTi0
Bench Press - https://www.youtube.com/shorts/hWbUlkb5Ms4
Press (Overhead Press) - https://www.youtube.com/shorts/zoN5EH50Dro
Deadlift - https://www.youtube.com/shorts/ZaTM37cfiDs
Power Clean - https://www.youtube.com/shorts/vI7Akim4dKM
Chin Up (NOT Pull Up) - https://www.youtube.com/shorts/Oi3bW9nQmGI
Outside of the actual exercises, diet will definitely come into play. The basic rule is to simply eat fewer calories if you're trying to lose weight, and more if you're trying to gain. A great way to track this is with a free app called MyFitnessPal: https://www.myfitnesspal.com/
If anybody has questions about this, or fitness/health in general as it pertains to the gym, I'd be happy to answer here.
