Got my gym membership 2 weeks ago.. didnt know what to do when i go to gym. literally i just work the threadmill and go home.. what am i supposed to do there?

Google "fierce 5 novie routine". Also google "TDEE Caloric surplus muscle gain IIFYM"

after finish the treadmill, try other thing lor...

go for the next treadmill beside...

after that the next next threadmill kan? ahah

ok bro, thanks.

What are your fitness goals?

youtube scott herman.

All depends on your fitness goals. Lose fat? Build muscle? etc etc..

I'm not fat at all.. I just wanna get big... I've seen some routine online but i cannot understand what are they saying... squats and bench? what?

post ur pics here

Read ALL the stickies on this forum(bodybuilding)

If you want more information, read ALL stickies from every section in forum.bodybuilding.com

You can't expect people to spoonfeed you and tell you what to do, how to do, what to eat and etc... Go do some study yourself and come back if you have anything don't understand. What to do isn't a good question =)

This post has been edited by -ccy-: Apr 8 2015, 10:57 AM

Thanks for the reminder.

First, you need to have a clear goal. With that clear goal, you can find the way or means to achieve that goal.

If you want to become muscular, your goal should be hypertrophy and you should start reading more about it.

heres your choices of goals in pursue of your fitness lifestyle

1) you want to get slim and fit aka the fitness model look and able to perform any sports - got for crossfit style training

2) you want to get strong, like a power lifter, but you dont really care how you look, you just wanna get strong - go for power lifter style strength training

3) you want to look like Arnold, the big body builder look with pop up muscle and pop up veins, and you actually enjoy watching men with underwear posing on stage - gor for body building style training

4) you want to get big AND strong, like hulk, and you want people to think twice, no, triple before messing with you. - go for strongman style training.

i think instead of trying to know what you want, why not try finding the guy(pekerja) there and ask them to show you all the proper ways to the machines and etc first?

when u got the basic idea how to work those tools, then baru lah define your aim. tools tak tau pakai lagi, dah nak bina itu ini ke?

+1

Your goals : shred or bulk ?
Your sources of info : stickies , bodybuilding.com , iifym calculator , bodybuilding forum

Pick your inspiration ( the rock , bruce lee , cr7 ...... Paige hathaway , jen setler , mia khalifa👅👅👅) put them as your wallpaper , mirin them all day all night long

Go to bb.com , pick a guide , there is even instructional video on workout , spend some time on it . Look for kris gethin dtp , he instruction on meals prep and "how to eat" is really simple , if you cant committed to that dont even bother counting your macros and shit .

Before buying protein learn what they are , and what is amino spiking/protein spiking
Im personally using either optimum nutrition gold standard or dymatize 100% whey(diehard dyma-tian) here

And grind , wanna know how arnold grew his mini calves to one of the best in his era ?
His coach told him to wear short daily to show his pathetic calves genes , so he is ashamed therefore work hard .

Dont listen to what everyone says , even me ... Google everything they told you .
There are so many of gainz killer brosciece out there

Finally , dont skip leg days

Alternatively , hires a personal trainer