First time gym

[BowlofWhales]

Hello super duper ripped people of VT. A lot of my friends go to the gym a few times a week, and I was thinking about starting to go also. The problem is- I have never been to the gym and I'm also weak (I weigh ~106 and I'm 5' 8"), probably because I'm a runner. I have no idea what exercises to do or how to figure out how much I can lift etc. If you go to the gym what did you do when you started out and what exercises do you recommend for a guy that wants to build some mass so his arms aren't so skinny but also build strength. I'd like to work out everything but maybe I should focus a bit on legs because I run? Any advice? Thanks! :P

[fairmaiden]

I have no experience with gyms at all, but my dad always says that if someone has a thin build and they want to become bulky, they need to gain a bit more weight and then they can turn that weight/fat into muscle? I'm not sure whether he's right or not though haha. Good luck though, I wish you the best! :) Plus, as you're probably in the middle of puberty, I'm sure you'll gain more weight and get taller so your weight balances out your height, etc. :)

[Magus]

If you want to start lifting weight. Strengthen your core(abdominal muscles) and back(lower back muscles). If you don't, weightlifting is then week after week of horrible pain(Not DOMS, those are great, but real horrible strains and injuries).

Avoid Barbells at all costs. Someone will tell you to squat or deadlift best way to get bulky or whatever. INJURIES I TELL YOU.


First condition your body with dumbbells and some bit of machines, and focus on bodyweight exercises if you are thin.

Also start very light, at the beginning.

I suggest doing pure calisthenics and body weight training if you are runner. Oh you will get bulky and become toned.

I have no experience with gyms at all, but my dad always says that if someone has a thin build and they want to become bulky, they need to gain a bit more weight and then they can turn that weight/fat into muscle? I'm not sure whether he's right or not though haha. Good luck though, I wish you the best! :) Plus, as you're probably in the middle of puberty, I'm sure you'll gain more weight and get taller so your weight balances out your height, etc. :)

You get weight(fat but mostly muscular weight) if you eat more while exercising. If you eat more and don't exercise, it becomes pure ugly adipose tissues, and not a single muscle fiber strengthening in the process.

[guy1233]

if you are a runner dont train ur legs with weights

[fairmaiden]

If you want to start lifting weight. Strengthen your core(abdominal muscles) and back(lower back muscles). If you don't, weightlifting is then week after week of horrible pain(Not DOMS, those are great, but real horrible strains and injuries).

Avoid Barbells at all costs. Someone will tell you to squat or deadlift best way to get bulky or whatever. INJURIES I TELL YOU.


First condition your body with dumbbells and some bit of machines, and focus on bodyweight exercises if you are thin.

Also start very light, at the beginning.

I suggest doing pure calisthenics and body weight training if you are runner. Oh you will get bulky and become toned.



You get weight(fat but mostly muscular weight) if you eat more while exercising. If you eat more and don't exercise, it becomes pure ugly adipose tissues, and not a single muscle fiber strengthening in the process.
I did say that I have no gym experience and was purely going on hearsay lmao

[twirlgurl]

The gym i go to 3-4x a week gave a free personal trainer on your first visit for a half hour, so maybe your gym has that too? I didnt need it cause my sister is a PT herself so if i had any questions i just ask her. but again, there are usually PT's around, they arent expensive since you only really need them a couple times a year.

Mostly you just have to have an idea what you want to accomplish and from that you create a routine and have goals. "getting stronger" isnt a goal, that's just a result of a goal. hard to explain but a good PT can do it better.

[dirtyboxer55]

If you want to start lifting weight. Strengthen your core(abdominal muscles) and back(lower back muscles). If you don't, weightlifting is then week after week of horrible pain(Not DOMS, those are great, but real horrible strains and injuries).

Avoid Barbells at all costs. Someone will tell you to squat or deadlift best way to get bulky or whatever. INJURIES I TELL YOU.


First condition your body with dumbbells and some bit of machines, and focus on bodyweight exercises if you are thin.

Also start very light, at the beginning.

I suggest doing pure calisthenics and body weight training if you are runner. Oh you will get bulky and become toned.


holy shit this is the worst advice ive ever seen given on this forum, which is notorious for bad advice.

avoid barbells if you want to stay a small pussy. if you injure yourself then stop using horrible form, dont round your back when you deadlift. deadlift and squat are also proven to release more growth hormone and recruit more muscle fibers than any other exercise that you can do with dumbbells or machines.

[sprinter]

If you want to start lifting weight. Strengthen your core(abdominal muscles) and back(lower back muscles). If you don't, weightlifting is then week after week of horrible pain(Not DOMS, those are great, but real horrible strains and injuries).

Avoid Barbells at all costs. Someone will tell you to squat or deadlift best way to get bulky or whatever. INJURIES I TELL YOU.


First condition your body with dumbbells and some bit of machines, and focus on bodyweight exercises if you are thin.

Also start very light, at the beginning.

I suggest doing pure calisthenics and body weight training if you are runner. Oh you will get bulky and become toned.



You get weight(fat but mostly muscular weight) if you eat more while exercising. If you eat more and don't exercise, it becomes pure ugly adipose tissues, and not a single muscle fiber strengthening in the process.

Sorry to say... But your advice is horrible. Most people constantly complain about pain from barbell lifting. It hurts if your doing it wrong...
Since your a runner you don't wanna build a lot of muscle, you wanna be toned to be lightweight for running (endurance I assume?)

Do these 5 lifts with high reps It will give you a ripped, toned look. (You don't want to be bulky for running.)

Deadlifts
Squat
Overhead press Google all these lifts and how to do them
Clean
Bench Press

I'm a sprinter (If you didn't know.) And even though the arm workouts don't appear to help much with running, good arms are essential for running.
Good arms=getting bait.

P.M Me if you ?'s

[riverboy]

Can you take a class or at least talk to an expert at the gym to answer your questions and to make sure you're doing the exercises right. I an confused after reading all the help you got here.

[Horatio Nelson]

Please refrain from name calling and fighting. If this continues the thread will be locked.

[Magus]

Can you take a class or at least talk to an expert at the gym to answer your questions and to make sure you're doing the exercises right. I an confused after reading all the help you got here.

There is nothing confusing. It's that some people are suggesting exercises not suitable for his level, build and goals.

Look at a male gymnast and his physique. They are ripped without lifting a single barbell.

They perform bodyweight, calisthenics, plyometrics and aerobic exercises.

Overhead press and what not will surely cause injuries. Horrible injuries for beginners and especially those who are starting lifting.

[sprinter]

There is nothing confusing. It's that some people are suggesting exercises not suitable for his level, build and goals.

Look at a male gymnast and his physique. They are ripped without lifting a single barbell.

They perform bodyweight, calisthenics, plyometrics and aerobic exercises.

Overhead press and what not will surely cause injuries. Horrible injuries for beginners and especially those who are starting lifting.

Aye, noted and agreed. However, being a male gymnast probably takes more skill and time to get that ripped. One can not compare a male gymnast to a beginner who wants to get muscle. Tell me how does one get injured by barbells? They are pretty safe compared to gymnastics.
I used to have OP's build. I was reallllllllly skinny. But then I ate a lot and lifted a lot. I'm not ripped but I carry muscle and now I play linebacker.
When I first started lifting I couldn't even add weight because I was so skinny. Now because of the barbell I got muscle and ranked #3 (Out of 55) in terms of strength on the entire football team. Bodyweight, calisthenics, plyometrics and aerobic are good, but for OP's goal they will not suffice.