I have no idea how to start..

What routine i should do..

Any apps, influencer, yt channel i should follow

push pull leg rest and repeat

want to avoid unnecessary mistakes, waste of time and injuries, get a PT, period.

Lift the heavy thing that won't immediately feel like it could crush you until tired.

Rest

Repeat

Go there, find a hot chick and start conversations. Then ask her teach u.

has it worked for you ?

ChatGPT

use chatgpt to generate a push pull a leg routine

4-5 exercise a day is enough

Just do a google search- full body for beginner workout will do, start off with calisthenic first.

Instead of asking here and there 'which is the best' won't get u anywhere and wasting time, take the first step is the most important

got youtube.
Still need spoon feeding ? then go pay at PT

where you search some influencer need to see they body, some train until weird body dont follow, some lembik

Yes, but lesson not in the gym. On the bed instead, more calories burnt

I guess u can start with jeff nippard
Good for u, this age so much info available
When i started. There is only 6packshortcuts with mike chang and his towel rows
Btw there is no need for personal trainer, they are a waste of money

Not waste money if he sees a pretty female personal trainer. Just hire her then will be super motivated for gym.
Also please stay away from corssfit programs. They all act like orang gila

Thats not sustainable. Unless he is very loaded la.
Fitness is about the long run.
If he just do it for the spur of the moment then do watever the fuk he wants.
Ive seen too many of these people. Out of 10, 6 will quit, 3 will bcome casual sometimes see, sometimes dont, 1 will sustain long run frequent player

If u fat, lose 2-3kg first then Strength training

If normal or slim straight strength training

Try grinder

I mean how do we know? How many proper pushups can you do? Pull ups? Sit ups?

Are you over/under weight? How's your cardio?
What are your goals? Lose weight? get fit? get jacked? how jacked?


😁

Hire personal trainer. Learn how to use equipment 1st, correct form. Ask them to create routine for you.

can always PT for 12 sessions, which is enough to "learn" the basics as long they dont dungu2

i got friends who PT so banyak but when asked to join free weights section they dunno what to do/target despite all the PT already taught them

Just ChatGPT jer. It's as good when it comes to routine suggestion.

If you no fear, just ask some regular dudes in your gym to teach you jer some of the movements.

PT isn't waste of money unless you totally rely on them or they really lousy.

I used PT early on mainly for him to ensure my form is right and maintained during lifts. Helped alot.

100 pushup 100 situps and 10km run everyday

If you're not looking to get mega jacked then you don't really need a gym membership








https://www.hybridcalisthenics.com/programs

hire la PT, give them some income

Totally agree, don't listen to those who say don't need pt or just watch YouTube.

If u are serious about working out at gym. Hire a pt for 12 lessons like another ktard said to teach u the basics & & arrange suitable workout sessions based on your needs.

U want to go workout out at gym, do it properly don't kedekut think can self learn.

If u are.not careful, never learnt the proper warm up, correct weight lifting pose. Guarantee u will sustain injuries & if really unlucky will plague u for the rest of your life.

Few days ago, saw a pic.online where sohai fatty can't see male/female obviously susah to squat never listen to pt lift weights by bending straight down from the waist.

My back also felt pain when saw that pic as guarantee the fatty sohai will seriously injure the back & going to need lots of physio therapy to recover.

Alternatively, if u just want to stay healthy. Instead of going to gym. Get a decent pair of sneakers for walking & start with about 20-30 minutes of walking around the taman.

As u get used to it, can increase the time & walk faster to burn more.fat.

If u want to.jog, only do so.after u gotten used to walking roughly after 1 month plus.(sorry my earlier 3 weeks may be too early for some) Even then start with short jogs & alternate back to walking.

Don't immediately try & jog nonstop, u not careful can cause serious injury. Seen too.many sohais back when I was a teen do new year resolutions 1 - 2 days overdo it then dissappear.

This post has been edited by arkasi: May 27 2025, 05:31 AM

I have my beginner workout linked in my signature if that helps?

Chk out higherupwellness on tiktok. He has some pretty good advice

Without a PT a few months can be wasted selecting the right exercise and doing it right.

Having said that, workout should be a long term thing. So a few months of figuring things out is not such a big deal when u have years ahead.

download jefit app

follow any exercise there

dun kena raba at gym

all the best

yeah i guess some people are truly dumfuk, cant expect them to have the same level of comprehension

i started 13 years back without any PT and made it today.
dont remember any form of serious injuries due to lifting.
i believe i got more "discomfort" or "injury" from sleeping incorrectly compared to lifting.

my record till date, squats 180kg x 5
bench 140kg x 2
DL 200kg x 1

I started doing daily, one rest day a week with only 8 exercise everytime increasing weight as it goes.

3 sets 8 reps each exercises

Bench press
Bend over row
Squart
Deadlift
Biceps curl
Triceps curl
Shoulder press
Shrug

Can end your exercise with
Decline sit ups, include plates as it goes
All using only barbell and plates

Fitness starts from diet. If you diet sucks no amount of gym can make you fit and healthy. Also water, min 3L per day.

There is no single correct approach. The worst approach is to follow whatever ktard preach because at the end of the day, our current physique, goals and age all differs

This post has been edited by killdavid: May 27 2025, 08:42 AM

same also, i just use youtube to build a simple plan which got me stronger than i was 7yrs ago

i prioritise consistency over pushing heavier weights, so ive been injury free since 7yrs

but ofc bad news is while i am stronker, i am nowhere near aesthetic or ultra strong build lol

jeff nippard, mike isratel are pretty good. they teach you to use lighter weights and to focus on the stretch. that builds muscles faster.

learn to hip hinge. it will be useful for a few exercises. also, practice keeping chest up and tight core.

focus on compound exercises. isolation work is for later when you want a specific muscle to be bigger.

join a gym, learn how to use equipment and work out a plan to exercise.

many gym give you one or two free PT session.
You can also always ask the gym instructor to guide you on how to use the equipment for those small gym without PT

before you start try to scope and make a basic plan,
day 1 do this, this, this
day 2 do this, this, this
day 3 do this, this, this
day 4 do this, this, this
etc... see how many days you want to go

lol

No need all these.
Another thread here said stare at boobs for 10 minutes enough already

Ur body weight ?

There will be a numbers of muscular men are standing and work up together. Don't get near to them or you will butthurt.

Why? I used to ask experienced gym bros to see if my form is correct or not. Learn from youtube but when doing the exercise you can't really tell if you're doing it right or safely.

Working out ain't rocket science, most of the stuff you can learn by observing and asking experienced gym bros. 😁

86kg

Strong.

Lifting for how many year dy ?

13 years and counting

Wah. U play what ? Powerlifting, bodybuilding? Or just PowerBuilding?

I am 72 kg

Squat - 150 kg 1 rep max
Bench- 120 kg 1 rep max
Deadlift- 190 kg 1 rep max

I am PowerBuilding. Just a gym bro. No competition

Can also.

Find any muscular guys there and then ask for the gym advice. But when the guy asks for a date, terus ghost that guy, yeeehaaaa~!!!

Powerbuilding je. Like u, just competing with self only.
Each of my record will plateau for a very long time.

13 years of dedication.

U steroid right ? Hahahaha

U tren hard, eat clen anavar give up ?

If im on roids, and these are my records. Its very pathetic figure yo.
Another reason i do not compete is that alot participants are on roids, cant compete fair and square, unless i am genetically gifted.
But i am not.
For my bodyweight to total weights lifted, not considered very strong.
I have excess body weight in form of fat which translate to inefficiency.
Just enjoy makan what i want, but not over indulge, and enjoy my lifting weights hobby.
This is my current balance between family, self, work

Wow. Bro. If u don't mind sharing. How many days u train in a week ?

And how long u train ?

Your 4 plate squat for 5 reps is damn strong btw

6 days a week. Push pull legs push pull legs
First day of push pull legs, compound ill go heavy
3 x 3 like that.
Second day of push pull legs ill go higher rep ranges.
4 sets of 5-8 reps.

Going heavy is about technique n execution.
For bench need to hold 1 breath for 3- 5 reps

What is your goal?
Daily kegel 30reps

This post has been edited by keyibukeyi: May 27 2025, 07:00 PM

Damn...u are one monster.

How tall are u? give in CM pls.

I am 170 CM

Mine program i dont go by week. I go by 'cycle'

so example, Push day (Compound go heavy 5x5) rest 1 days - shoulder day (4 exer, 4x10) rest 1 day or 2 depending mood, - leg days (squat only 5x5), rest 1 day - arm day (3 bi, 3 tri), rest 1 day or 2 days depend mood - pull day (Deadlifts heavy 5x5)

once cycle done , i repeat. Legs i just do squats. Weak knees bro. hahahah

Height around the same as u.

Usually i settle my workout within 2 hours including warnup under normal circumstance.
If im rushing, ill settle earlier. If public holiday i might train slightly longer.

By right program should be like yours by cycle. Then you should be seeing a more constant improvement.
Im just too lazy to program a cycle, i prefer a fixed off day to spend with family.

I used to squat ATG for awhile, then i have hip rounding which causes discomfort. Then i just squat parallel low, hip hinge lower than knees then is complaint with global competition standard.
Then i compensate by doing hack squats all the way down
There is no right or wrong, one must adjust to their own biomechanics

Wow. bro u are like the bigger version of me wtf. My gym time around same as u too. wth.

do u use squat shoes? it might help with ATG. Because last time my squat like shit. then i buy squat shoe. i can squat like those olympic lifters. all the way down

ya....i can see having a family espcially children will hinder gym things. I think i will give you program a try le. because i thinking about starting family too. i was scared i will stop gym and become like the rest of /k.

HAHHAHAH!

Yeah i use squat shoes + SBD belt
When i first started i just bare feet je.
Agree having children will be a life changing event, i have a gym who trained for years, now have to stop gym because of work + family.
If gym became a part of your life, is hard to quit, unless life makes it very difficult for you.

I advise those newly started to find gym that is near to their house.
They have 1 less excuse to skip gym that way.

1. 80% is diet.
2. You need to lift way heavier than you think you need to lift.
3. Sleep well.
4. Stop wasting time on isolations.
5. Don’t be a gay.
6. Only gays admire your muscle.
7. Don’t lift for pussy, it’s not needed.

This post has been edited by OrganicRepublic: May 27 2025, 09:21 PM