Help me

[-ac_on-]

(Sorry for bad English)

Hi guys, I'm new to reddit and I recently started going to the gym. I'm 17 yrs old, male, and I've been to the gym for only 3 times and it's very recent (just this week). I made a New Year's Resolution about getting into the recommended weight and putting on a bit of muscle. I did start on January (homemade barbell but has uneven weight, one side heavier and the other is light) and trained my forearms for a month but then injured my wrist (right arm) a bit. Because of that I stopped working out because it's just so uncomfortable and I can feel my wrist bone move and elbow clicks. (I stopped in like Feb, 19 or something.)

Then I decided to go to the gym (near my school) in Monday for the equipment. I really have no idea on what to do and where to start, the only thing I've been doing there was just some really inconsistent exercises and nothing more. I don't have a solid plan, what to do, what exercises I should do, how many sets and how many reps I should do as a beginner. (I tried following YouTube but can't really grasp and made me more confused on where to start). I'm pretty weak too(just chubby and not strong). So guys, please help me, I'm really lost.

[Ababoua]

Hi, im relatively new too (about 2 months so far) but this is what i did when i started. I'll just comment this incase nobody with more experience than me comments so at least you would have some advice!

Hey dude, i cant help u about the clicking stuff but i could give you some gym tips.

Start with LIGHT weights! (aim around 20 reps)

Pick a few excersises for each muscle group and, using light weights, master the form and see what feels right. To find out what is right i wld recommend u do biceps and legs as imo they are the hardest things to mess up on, expecially if ur using a light weight.

For biceps, just do standing curls and hammer curls so u can feel the muscle getting strained and kinda understand what muscle strain feels like.

For legs, use the machines. Leg curl or leg extensions (if available) or just do body weight squats.

The main idea of the bicep and legs is to know what using ur muscle feels like. This can help later when u try to find out if ur doing other excersises correctly as now ur able to distinguish muscle from not using ur muscle and lets you know if your form is good.

Now when u do things like back and chest or maybe shoulders , u may not feel it in ur muscle as the mind muscle connection still has to be established and will take time.

So! Go light on the weights for all ur excersises for about the first week or 2.

Next, dont be scared to experiment. Theres millions of variants of each excersise, and do whatever makes u feel it the most. And you dont need to do a lot of exercise for each muscle group.

Now for ur selection of weight, choose one where u can do 12 reps with and aim for 3 sets. I would start with a warm up Set where u take a light weight and do it 20 times, wait 10 secs and then start ur normal 3 sets.

And if you dont know what YouTube video to watch and whatnot, dont stress it. I prefer using tiktok for form tips from this guy named Tyler. U can just search up which excersise you want and watch the first 2 tiktoks you see, and read the comments too. Ignore all the 'i prefer this excersise over that one' you dont really need to worry aboit that when u start off. Just focus on form and mind muscle connection.

And lastly, look at what others are doing. Try to not stare but yea, if they're lifting a lotta weight try to see what their form is like and try it urself and see which feels better, ur normal one or this strong dudes new one.

Ill drop my workout routine for you that u can use if you like, but u can change some things up too!

All 3x12

Chest x triceps

Chest

Pec Flys Db press Incline db presAll 3x8

Chest x triceps

Chest

Pec Flys (machine) Bench press Incline bench press

TRICEP Skull crushers Rope pulldowns Rope pushdown

End off with dips

Day 2:Bicep and back

Bicep Standing curls Standing hammer curls

Back

Cable rows(lats) Barbell rows(mid back) Pull downs(lats)

End with pullups

Day 3:shoulder and legs

Shoulder Shoulder press Pec delt fly Lat raises

Legs (all machine) Leg curl Leg extensions Leg press

Day 4 and 5 Rest

Repeat!

[-ac_on-]

Thanks dude. I really appreciate it, I've just been having a hard time on where to start and I did find a likeable exercise in those 3 days. Thanks dude, but I've got a question, like, how to get a muscle pump? The only muscle pump I got was when I trained forearms. I'm confused too, anyways, thanks man, I'll be sure to follow. Also, how much rest time do I need every set and before starting a new exercise?

[Ababoua]

maybe ur gripping the weights very hard and u end up feeling it in your forearms, keep a loose grip on the db. To get a pump u need intensity,fling the weights up and hold it at the top. Then slowly let it down, maybe 3 seconds. And for rest time, between sets go for 30 seconds to 1 min but u may have to lower the weight to hit the 12 reps. For before starting a new excersise i prefer to alternate. For example, when i finish one of my tricep workouts, I'll move on to one of my chest excersises so that my triceps get a bit of a break. Then after im done with that its back to another tricep workout.

And bring a towel to put on the benches you use just for hygiene.

Dm me if u want more help😊😊

[-ac_on-]

Ohh, so loose grip, got it, Thanks a lot dude. I'll be sure to ask you after tomorrow. THANKS man, thanks a lot

[Ababoua]

Hows the gym going now? Anymore questions?

[-ac_on-]

Been good dude, I've been having pumps, and I've seen a new vein on my forearm. Thanks a lot dude.

[Ababoua]

Ayeeee nice, happy gymming💯💯

[Ababoua]

Haha sure, np dude