/r9k/ - ROBOT9999

Go on runs first

Start off on the treadmill and slight weights, and keep going from there

Assuming u also live in proximity to the floor, spam pushups, sit-ups, squats

>>88148 (OP)

Ignore the other DNB replies

Here's what I did when I just started.

Monday; Back,bicep
Thursday: Legs
Friday: Chest, shoulders

If you're just going to the gym for the first time ever, 3x a week should be good for you, but I'd definitely recommend adding more days when you are a little more used to the gym. You can use my beginner split or make your own. There are all sorts of splits like PPL, upper-lower, bro split and so on. What you pick or do doesn't really matter as long as you like it. Just make sure that all muscles are hit at least once a week and you'll be good. As a general rule of thumb, make sure your form is ok (just google the form if you're not sure), kill your ego and don't pick weights that you can't handle and go to failure.If you have any questions feel free to ask. Anyways good luck soycaca, may you blossom from a soybean to a beautiful soy flower <33.

>>88148 (OP)
I've been going to the gym for two years now, went completely alone and without knowing how to do anything, here's my advice.

First of all, I was skinny. If you're fat, do more cardio and focus more on diet stuff. I just forced myself to eat more & focus on building muscle, so I can't give advice for that.

I recommend starting with machines instead of weights. They provide more control, less risk of injury, and if you're scared of looking stupid or whatever, that's not really possible. But you can always just do whatever you're most comfortable with; that's just what worked for me when I started.


Even if you try to look up how to use the machines beforehand, chances are you'll forget, or there will be ones you didn't read about, or whatever. You can usually get a trainer or whatever who'll show everything to you for your first day there, but let's assume you're too much of an asocial sperg to do that, as was I. You can always just watch people out of the corner of your eye and see how a machine is used. And you don't have to be a sperg about it, just when the opportunity comes up you can do that.


Like the last dude said, always start with way less weight than you think is "right" for you on your first time using a machine, and increase after like 1 rep if it's too light. The only embarrassing thing you could do is try to ego lift, setting the weight purposefully low and increasing it bit by bit through a couple reps to find the correct weight is fine, and in the extremely rare chance that someone is at all paying attention to your existence, that just makes you look like a competent newbie, as opposed to an incompetent one. Trust me.

Hmm… idk what else. Wear shorts and a t-shirt. Put your phone in your bag (or a nearby safe location if it isn't populated by apes), not in your pocket while you're working out, it'll feel awkward and you'll immediately get it. I prefer drinking coffee (but not eating) before going in the mornings since food will make me feel like I'll vomit, and then having protein powder post-workout.

I wouldn't recommend going to the gym straight up if you've never done any weight training before, I'd say you should buy some cheap dumbbells (maybe even a cheap second-hand bench press if you have the space) and just train when you feel like it at first. From there you can either progress to a scheduled routine once you're familiar with your exercises or if you find out you really enjoy lifting and want to go to the next level you can start going to the gym. IMO the gym isn't really necessary for the majority of people and you can build a decent physique at home with just dumbbells and body-weight training, its also way more convenient and less time consuming as you don't have to wait for machines/equipment and you can do it literally whenever you want to rather than setting aside part of your day to actually travel to the gym.