vapo Posted August 27 Report Share Posted August 27 hi i want to start going to the gym (to gain muscle) but i dont know how to start like a workout plan. from what i know horizontal push, vertical push, horizontal pull, vertical pull, squat variation is like the 5 areas to work on for beginners but idk what exercises that i should do? i started cali a week ago but its quite sore so i got a recommendation to try gymming instead since i can control easier with the weights. pls help to make a workout plan for 2-3x a week 🙏🙏 Quote Link to comment Share on other sites More sharing options...
egal Posted August 27 Report Share Posted August 27 https://9days.life/9days Quote Link to comment Share on other sites More sharing options...
vapo Posted August 27 Author Report Share Posted August 27 thanks so u think i should start at home? coz i want to make the most out of my time right now to go to the gym… any advice for that? Quote Link to comment Share on other sites More sharing options...
MasterFitMalaySG4U Posted August 27 Report Share Posted August 27 Why not? I get my abs at home and nearby fitness corner then gym for the different free weights...gaining is always free weights....burn fats is cardio run make sure sweat. Don't stop coz once stop lost momentum. Have creatine post workout before sleep...muscle grow when sleep. Pre workout do help to focus have that extra boost.... Mars J 1 Quote Link to comment Share on other sites More sharing options...
radiusulnar Posted August 27 Report Share Posted August 27 48 minutes ago, MasterFitMalaySG4U said: Have creatine Does this help a lot? Want to try but worried about side effects Quote Link to comment Share on other sites More sharing options...
MasterFitMalaySG4U Posted August 28 Report Share Posted August 28 Yup. U can see the difference. Hmm...it is safe actually. Quote Link to comment Share on other sites More sharing options...
budakmelayu Posted August 30 Report Share Posted August 30 I need help. I seems to have breathing problem whenever I workout at the gym For example when doing shoulder press I can't seem to breathe properly. And it made me exhausted very fast but progress are slow. Any advice? Quote Link to comment Share on other sites More sharing options...
egal Posted August 30 Report Share Posted August 30 CREATINE: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews (webmd.com) Quote Link to comment Share on other sites More sharing options...
anxiousfriedtofu Posted September 24 Report Share Posted September 24 Good on you for wanting to start on your fitness journey. Your categorization of 5 movement types is decent. I'd add a 6th. - full body like farmer carries. You'll feel your entire body working at once! If you wish to work on 2 to 3 times a week, it is sufficient for beginners still far from their genetic potential (low FFMI). Ideally space them apart so you can recover well and grind sufficiently for each session. If I were you, I'd do a PPL split. Since you are already doing calisthenics, you can incorporate some movements into your routine. I have a friend into calisthenics and weights do help him master certain movements when his individual muscles are weak. That is part of periodizing your training. Just prioritize compound exercises then use isolation exercises as icing on the cake. The equipment availability at most commercial gyms is superior to those at home. Also, working out at home, sometimes can be quite boring. You'll meet gym regulars who can help you make your lifting journey more interesting. Enjoy your gym time and remember, its you versus you! Don't compare to others. Quote Link to comment Share on other sites More sharing options...
anxiousfriedtofu Posted September 24 Report Share Posted September 24 On 8/30/2024 at 6:31 PM, budakmelayu said: I need help. I seems to have breathing problem whenever I workout at the gym For example when doing shoulder press I can't seem to breathe properly. And it made me exhausted very fast but progress are slow. Any advice? Does it happen very often? Usually need to exhale during exertion and inhale during the returning phase of the movement. Also, could be your sleep or diet. On my bad days when I lack sleep or didn't eat enough before, I get out of breath easily and can't focus on the movement. Quote Link to comment Share on other sites More sharing options...
strategicthrust Posted September 24 Report Share Posted September 24 4 hours ago, anxiousfriedtofu said: Does it happen very often? Usually need to exhale during exertion and inhale during the returning phase of the movement. Also, could be your sleep or diet. On my bad days when I lack sleep or didn't eat enough before, I get out of breath easily and can't focus on the movement. To add on, it may help to brace your core during the rep. What this means is to slightly clench your ab muscles enough to ensure that your whole body feels stable and there is no unnecessary movement of body parts that are not supposed to move. So take a deep breath, brace, then execute the rep (do the press) while exhaling. When I do it, it kind of feels like I'm expelling air with some force as I do the movement. Maybe experiment first with a lighter weight till you get the right feel. Quote Link to comment Share on other sites More sharing options...
Nip_luver Posted September 24 Report Share Posted September 24 Hey everyone. Is there a gym in sg where you can work out shirtless or with a very skimpy stringer? Quote Link to comment Share on other sites More sharing options...
budakmelayu Posted September 26 Report Share Posted September 26 On 9/25/2024 at 1:24 AM, strategicthrust said: To add on, it may help to brace your core during the rep. What this means is to slightly clench your ab muscles enough to ensure that your whole body feels stable and there is no unnecessary movement of body parts that are not supposed to move. So take a deep breath, brace, then execute the rep (do the press) while exhaling. When I do it, it kind of feels like I'm expelling air with some force as I do the movement. Maybe experiment first with a lighter weight till you get the right feel. Thank you will try this method and see how it goes Quote Link to comment Share on other sites More sharing options...
bigboyclubsg Posted September 27 Report Share Posted September 27 On 9/25/2024 at 7:20 AM, Nip_luver said: Hey everyone. Is there a gym in sg where you can work out shirtless or with a very skimpy stringer? gym pod? Quote Link to comment Share on other sites More sharing options...
Nip_luver Posted September 27 Report Share Posted September 27 Thanks! Quote Link to comment Share on other sites More sharing options...
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