5 things every new lifter needs to know.
THREAD ⬇️
THREAD ⬇️
1) Start slow.
If you've never trained before, it makes no sense to obliterate yourself by training 6 days per week.
Your body won't handle that amount of stimulus very well at all.
You'll need very little stimulus when first starting out.
If you've never trained before, it makes no sense to obliterate yourself by training 6 days per week.
Your body won't handle that amount of stimulus very well at all.
You'll need very little stimulus when first starting out.
Beginners tend to do well on 3 full body sessions or a 4 day upper/lower split.
Shooting for a volume of around 10 sets per muscle group per week is a good place to start.
Then you can slowly increase as you become more experienced.
Shooting for a volume of around 10 sets per muscle group per week is a good place to start.
Then you can slowly increase as you become more experienced.
2) Learn how to move.
You've gotta learn how to move properly and understand your own biomechanics and leverages.
We're all built differently and textbook form doesn't exist.
Learn this early on and it will set you up for greater success.
You've gotta learn how to move properly and understand your own biomechanics and leverages.
We're all built differently and textbook form doesn't exist.
Learn this early on and it will set you up for greater success.
Prioritise great technique on all of your lifts.
Don't add weight to shit movement patterns.
Get the form nailed down, then the weight on the bar and size will eventually follow.
Don't add weight to shit movement patterns.
Get the form nailed down, then the weight on the bar and size will eventually follow.
3) Get strong.
On the flip side, eventually when you've got your technique nailed down, you've gotta slowly add weight to the barbell.
Lifting more weight for more sets and reps over time is the overload you need to grow bigger and stronger.
On the flip side, eventually when you've got your technique nailed down, you've gotta slowly add weight to the barbell.
Lifting more weight for more sets and reps over time is the overload you need to grow bigger and stronger.
Just fucking around with light weights and trying to get a pump won't do jack shit.
If you start off squatting 135x10 and over the next few years you're moving 315x10 you're gonna be bigger.
It's that simple.
If you start off squatting 135x10 and over the next few years you're moving 315x10 you're gonna be bigger.
It's that simple.
4) Nutrition + Sleep are paramount.
You can train as hard as you want in the gym.
But if you're not eating the right amount of calories and protein requirements, you'll get fucking nowhere.
This is non negotiable.
You can train as hard as you want in the gym.
But if you're not eating the right amount of calories and protein requirements, you'll get fucking nowhere.
This is non negotiable.
Same for sleep.
Sleeping 4 hours a night and going on benders every weekend isn't gonna help you get strong and jacked.
Make sure you're taking your food intake and recovery practices seriously.
This will help you maximise your results.
Sleeping 4 hours a night and going on benders every weekend isn't gonna help you get strong and jacked.
Make sure you're taking your food intake and recovery practices seriously.
This will help you maximise your results.
5) Don't compare to others.
It's easy to go on social media and see these fake natty fitness influencers and think you're doing it all wrong.
Understand that the majority of these are juiced up to the eyeballs on gear claiming to be natural.
Criminal behaviour.
It's easy to go on social media and see these fake natty fitness influencers and think you're doing it all wrong.
Understand that the majority of these are juiced up to the eyeballs on gear claiming to be natural.
Criminal behaviour.
Find some true natural lifters and take advice from them.
Then put your head down and focus on getting better every day.
If you do this for years on end, I guarantee you'll be in a much better position.
Then put your head down and focus on getting better every day.
If you do this for years on end, I guarantee you'll be in a much better position.
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