Beerie Posted January 17, 2022 Share Posted January 17, 2022 If you are new to the gym or have thought about going to the gym but don't know where to start, then this program might do you some justice. I personally did this up for one of my house mates that is new to the gym and it has all the right exercises to build muscle in the areas you need. This isn't a god tier gym program it is simple and effective for those that are new. You also want to work each muscle group twice a week, so repeat the program after you have finished Wednesdays session. Sunday is a rest day. If you have any questions with the exercises you can message me or even better watch a tutorial on YouTube. Peace and love. Trying to gain weight? Calorie surplus is your goal. Being in a calorie surplus should mean you are eating 200-300 calories above your Maintenance calories. You can find this information Here Trying to loose weight and maintain muscle? Calorie deficit is your goal. You need to be in a 400-600 calorie deficit. this means you need to eat less and put the fork down and stop being a pig. You can also find this information with the link above. If you are really fat you can jump on the treadmill at the end of your session and set the incline to 15 degrees and the speed to 3.5. This will burn approx 250-300 calories in half hour depending on the person. IMPORTANT: PLEASE EAT YOUR PROTEIN. YOU NEED TO EAT 2-2.5 G OF PROTIEN PER KILO YOU WEIGH. SO FOR EXAMPLE IF YOU WEIGH 80KG YOU WANNA BE HITTING AROUND 17OG OF PROTEIN A DAY. THIS IS HOW YOUR MUSCLES GROW (WITH SLEEP TOO OF COURSE) NOTES: - if you look at the program you will see a few star symbols (*) this means its a superset/compound set. Compound set = Completing a set on a muscle group then immediately starting another set on the same muscle group. Example: Barbell Bench press > Cable chest flys Super Set = Completing a set on a muscle group then immediately starting another set on a different muscle group. Example: Lat pulldowns > Seated Bicep Curls. - At the last set of every exercise you should go to failure, meaning your last rep should look and feel like your about to shit yourself. - If its to easy, up the weight a tiny bit. You should still feel a slight burn at the end of every set. 1 Quote Link to comment Share on other sites More sharing options...
Jack Stone Posted January 17, 2022 Share Posted January 17, 2022 respect the effort, but uh, you do realise we play garry's mod, right? Quote Link to comment Share on other sites More sharing options...
Beerie Posted January 17, 2022 Author Share Posted January 17, 2022 respect the effort, but uh, you do realise we play garry's mod, right? Gains > Girls than Garry's mod. Quote Link to comment Share on other sites More sharing options...
Jack Stone Posted January 17, 2022 Share Posted January 17, 2022 I would try this, but I'm too lazy Quote Link to comment Share on other sites More sharing options...
Arcane Posted January 17, 2022 Share Posted January 17, 2022 If you are new to the gym or have thought about going to the gym but don't know where to start, then this program might do you some justice. I personally did this up for one of my house mates that is new to the gym and it has all the right exercises to build muscle in the areas you need. This isn't a god tier gym program it is simple and effective for those that are new. You also want to work each muscle group twice a week, so repeat the program after you have finished Wednesdays session. Sunday is a rest day. If you have any questions with the exercises you can message me or even better watch a tutorial on YouTube. Peace and love. Trying to gain weight? Calorie surplus is your goal. Being in a calorie surplus should mean you are eating 200-300 calories above your Maintenance calories. You can find this information Here Trying to loose weight and maintain muscle? Calorie deficit is your goal. You need to be in a 400-600 calorie deficit. this means you need to eat less and put the fork down and stop being a pig. You can also find this information with the link above. If you are really fat you can jump on the treadmill at the end of your session and set the incline to 15 degrees and the speed to 3.5. This will burn approx 250-300 calories in half hour depending on the person. IMPORTANT: PLEASE EAT YOUR PROTEIN. YOU NEED TO EAT 2-2.5 G OF PROTIEN PER KILO YOU WEIGH. SO FOR EXAMPLE IF YOU WEIGH 80KG YOU WANNA BE HITTING AROUND 17OG OF PROTEIN A DAY. THIS IS HOW YOUR MUSCLES GROW (WITH SLEEP TOO OF COURSE) NOTES: - if you look at the program you will see a few star symbols (*) this means its a superset/compound set. Compound set = Completing a set on a muscle group then immediately starting another set on the same muscle group. Example: Barbell Bench press > Cable chest flys Super Set = Completing a set on a muscle group then immediately starting another set on a different muscle group. Example: Lat pulldowns > Seated Bicep Curls. - At the last set of every exercise you should go to failure, meaning your last rep should look and feel like your about to shit yourself. - If its to easy, up the weight a tiny bit. You should still feel a slight burn at the end of every set. even if i decided to do this i would do 1 cable fly and fucking die on the spot, theres a reason i play gmod and dont go outside 2 Quote Link to comment Share on other sites More sharing options...
Beerie Posted January 17, 2022 Author Share Posted January 17, 2022 even if i decided to do this i would do 1 cable fly and fucking die on the spot, theres a reason i play gmod and dont go outside put down the keyboard and acquire some bitches Quote Link to comment Share on other sites More sharing options...
Mike Untsore Posted January 17, 2022 Share Posted January 17, 2022 -1 legs don't need to be done if you wear trackies Quote Link to comment Share on other sites More sharing options...
Arcane Posted January 17, 2022 Share Posted January 17, 2022 put down the keyboard and acquire some bitches girls make me sick.. so no thanks! Quote Link to comment Share on other sites More sharing options...
Morgana Posted January 17, 2022 Share Posted January 17, 2022 Gains < microsoft 2003 keyboard 1 Quote Link to comment Share on other sites More sharing options...
Augusto Posted January 17, 2022 Share Posted January 17, 2022 Gains > Getting Some Bitches > Garry's Mod Quote Link to comment Share on other sites More sharing options...
ProfesserAyman Posted January 17, 2022 Share Posted January 17, 2022 We playing Gmod not Gym. Quote Link to comment Share on other sites More sharing options...
Beerie Posted January 17, 2022 Author Share Posted January 17, 2022 We playing Gmod not Gym. Touch grass roleplayer Quote Link to comment Share on other sites More sharing options...
Vexi Posted January 17, 2022 Share Posted January 17, 2022 Not only does going to the gym give you physical benefits it also is good for mental health. Relives stress reduces anxiety and can help depression. Quote Link to comment Share on other sites More sharing options...
Beerie Posted January 18, 2022 Author Share Posted January 18, 2022 Not only does going to the gym give you physical benefits it also is good for mental health. Relives stress reduces anxiety and can help depression. ily vex Quote Link to comment Share on other sites More sharing options...
Mike Untsore Posted January 18, 2022 Share Posted January 18, 2022 you too can transform your life much like he did 1 Quote Link to comment Share on other sites More sharing options...
crop_circles Posted January 18, 2022 Share Posted January 18, 2022 I tried this and i have to give it a 10/10 my legs where quivering tho Quote Link to comment Share on other sites More sharing options...
keenu Posted January 23, 2022 Share Posted January 23, 2022 daddy noel 2 Quote Link to comment Share on other sites More sharing options...
Vexi Posted January 23, 2022 Share Posted January 23, 2022 daddy noel[ATTACH type=full" alt="Noel-Deyzel.jpg]2178[/ATTACH] Respect to him being open with his uses. Top bloke. Quote Link to comment Share on other sites More sharing options...
Gretta Cumburg Posted January 24, 2022 Share Posted January 24, 2022 DREW COWLEY Think about it, THIS GUY could literally be you, He pulls about 3.14159 Bitches DAILY. Time to get fucking natty. Quote Link to comment Share on other sites More sharing options...
Gladys Berejiklian Posted February 7, 2022 Share Posted February 7, 2022 love beerie <3 time to get ripped and pull bitches 1 Quote Link to comment Share on other sites More sharing options...
fisckii Posted March 24, 2022 Share Posted March 24, 2022 Damn Great effort but doubt people would read this because they don't even go outside when playing GMOD Quote Link to comment Share on other sites More sharing options...
sethieplayz Posted March 24, 2022 Share Posted March 24, 2022 i would be drowning in even more self sorrow if i didnt work out guys please start working out Quote Link to comment Share on other sites More sharing options...
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