Step by Step Beginner Gym Guide (Full Training Plan + All You Need To Know)

Summary

This video script offers a beginner's guide to bodybuilding, addressing common concerns like gym intimidation and workout confusion. It suggests starting with basic exercises, focusing on proper form, and gradually increasing weight. The script simplifies nutrition advice, emphasizing protein intake and calorie management, and recommends only essential supplements like protein powder and creatine. It encourages consistency and progressive overload for muscle growth, reminding viewers to keep things simple and not get lost in minor details.

Takeaways

• 💪 Start with the basics: As a beginner, focus on fundamental exercises rather than complicated ones.
• 🏋️‍♂️ Gym environment: Don't be intimidated by the gym atmosphere; most people are supportive and willing to help.
• 👫 Find a workout buddy: Having a friend or personal trainer can make your gym experience more enjoyable and effective.
• 📝 Follow a structured routine: Stick to a workout plan like the provided 4-day split routine to build foundational strength.
• 🔥 Warm-up is essential: Before each workout, warm up your major joints to prevent injuries.
• 🍽️ Nutrition is key: Aim for 0.8 to 1 gram of protein per pound of body weight and maintain a balanced calorie intake.
• 📊 Track your progress: Keep a record of your workouts to ensure you're progressively overloading and improving.
• 💊 Supplements are optional: Protein powder and creatine are the only recommended supplements for beginners.
• 💤 Prioritize sleep: Rest and recovery are crucial for muscle growth and overall health.
• 🚫 Avoid overcomplicating: Focus on the essentials and don't get bogged down by minor details or excessive supplements.

Q & A

What is the first step recommended for someone starting their bodybuilding journey?

The first step recommended is to go to the gym and not to feel self-conscious, as most people there are supportive and willing to help.

Why is it suggested to find a friend or consider hiring a personal trainer when starting to lift weights?

Having a friend or a personal trainer can provide guidance and support, making the gym experience less overwhelming and more effective.

What is the importance of focusing on basic exercises as a beginner?

Focusing on basic exercises helps to learn proper form and build a strong foundation before moving on to more advanced exercises.

Why are isolation exercises not recommended for complete beginners?

Isolation exercises are not recommended for beginners because they may not know where the muscle they are supposed to isolate is, which can lead to incorrect movements and ineffective workouts.

How long should a beginner follow the provided workout program?

A beginner should follow the program for at least 3 to 6 months to master the basics before moving on to more advanced exercises.

What is the significance of warming up before starting a workout?

Warming up is important to prepare the body for exercise, prevent injuries, and ensure that the most important joints like shoulders, wrists, knees, and hips are ready for the workout.

What does the term 'Progressive Overload' mean in the context of bodybuilding?

Progressive Overload refers to the gradual increase in the difficulty of exercises, typically by adding more weight, to stimulate muscle growth.

How much protein is recommended for someone focusing on bodybuilding?

It is recommended to consume 0.8 to 1 gram of protein per pound of body weight, spread relatively evenly across 3 to 5 meals per day.

What is the advice for someone who is overweight and wants to start bodybuilding?

The advice is to stay in a slightly overweight state to build muscle mass and consider cutting down later when more experienced.

Which supplements are recommended for beginners in bodybuilding?

Protein powder and creatine are recommended supplements for beginners, while others like BCAAs or EAAs are considered unnecessary.

What is the main takeaway from the script regarding muscle gain for beginners?

The main takeaway is that covering the basics, consuming enough protein, and sleeping well are the most important factors for muscle gain, and additional complexities are not necessary for beginners.

Outlines

00:00

💪 Starting Your Bodybuilding Journey

The paragraph introduces the viewer to the world of bodybuilding, emphasizing that despite feeling overwhelmed by information, watching this video is a great start. The speaker promises to guide through the steps of beginning to lift weights, covering basics of nutrition, supplementation, and providing a workout routine. The speaker advises against skipping any part of the video to avoid confusion. The first step is to overcome the fear of entering the gym and to remember that everyone starts somewhere. Assistance can be sought from gym-goers or by investing in a personal trainer or the speaker's Patreon. The focus for beginners should be on basic exercises rather than complicated ones seen on social media. The speaker dismisses the idea of needing exotic exercises and promotes a foundation of basic movements.

05:01

🏋️‍♂️ Building a Basic Training Plan

This section delves into the specifics of a beginner-friendly workout routine, emphasizing the importance of mastering basic movements before advancing. The speaker outlines a 4-day split workout plan consisting of 'Workout A' focusing on chest, shoulders, triceps, and legs, and 'Workout B' targeting back, biceps, and legs. Each exercise is detailed with recommended sets and reps, and the speaker advises trying different variations to find what works best. The paragraph also touches on the concept of progressive overload, suggesting that increasing weights consistently is key to muscle growth. Additionally, the speaker suggests recording workouts to monitor form and progress.

10:02

🥩 Nutrition and Supplementation for Beginners

The final paragraph addresses nutrition and supplementation for those new to bodybuilding. The speaker simplifies macronutrient concerns by focusing on protein intake, recommending 0.8 to 1 gram per pound of body weight. They advise spreading protein intake across 3 to 5 meals and using a TDEE calculator to find maintenance calories. For those who are skinny or overweight, the speaker suggests bulking up first before cutting, to build muscle mass. Regarding supplements, protein powder and creatine are recommended, while others like BCAAs are considered less necessary. The speaker concludes with a visual representation emphasizing the importance of basic practices like sufficient protein intake and sleep for muscle gain, and encourages viewers to ask questions if they have any.

Keywords

💡Bodybuilding

Bodybuilding refers to the act of developing one's body muscles through a regular regimen of exercise and nutrition. In the video, bodybuilding is the central theme, with the script providing guidance for beginners on how to start their journey in this field. The video aims to demystify the process and make it accessible to newcomers.

💡Gym

A gym is a facility equipped with various exercise equipment for the purpose of physical exercise and fitness. The script encourages viewers to step into a gym, emphasizing that it's a place where everyone starts their fitness journey, regardless of their initial physical condition.

💡Exercises

Exercises are physical activities that are planned and structured to improve health and physical fitness. The video script simplifies the process for beginners by focusing on basic exercises rather than complex or exotic ones, which are unnecessary for someone just starting out.

💡Nutrition

Nutrition pertains to the nourishment provided by the food we eat and how it affects our health and fitness. The video touches on the basics of nutrition for bodybuilding, emphasizing the importance of protein intake and suggesting a balanced approach to eating for muscle gain.

💡Supplementation

Supplementation refers to the use of nutritional supplements to enhance one's diet. The video advises on which supplements are essential for beginners, such as protein powder and creatine, and cautions against unnecessary or overcomplicated supplement routines.

💡Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during exercise to cause muscle growth and strength gains. The script explains that by consistently adding more weight or increasing the number of sets and reps, one can stimulate muscle growth effectively.

💡Macros

Macros, short for macronutrients, are the nutrients our bodies need in large quantities for growth, energy, and health. The video simplifies the concept by focusing on protein as the primary macronutrient of concern for bodybuilders, rather than overwhelming beginners with details about all types of macros.

💡Workout Routine

A workout routine is a sequence of exercises performed regularly to achieve fitness goals. The video provides a clear 4-day split workout routine for beginners, which includes basic compound movements that target major muscle groups.

💡Calorie Surplus/Deficit

A calorie surplus refers to consuming more calories than one's body needs, leading to weight gain, while a calorie deficit is consuming fewer calories, leading to weight loss. The video advises beginners on how to manage their calorie intake based on their body composition and fitness goals.

💡Technique

Technique refers to the manner in which an exercise is performed. The script stresses the importance of mastering the correct technique for each exercise to prevent injury and ensure effective muscle engagement, suggesting recording oneself to analyze and improve form.

💡Biceps Curl

Biceps curl is a specific exercise that targets the biceps, one of the two muscles in the front of the upper arm. The video includes this exercise in the beginner's workout routine, highlighting it as a basic movement that is both accessible and popular among beginners.

Highlights

Starting lifting can be overwhelming, but this video aims to simplify the process.

The first step to bodybuilding is to go to the gym and not be self-conscious.

Most gym-goers are supportive and willing to help newcomers.

Having a gym buddy or a personal trainer can be beneficial for guidance.

As a beginner, focus on basic exercises rather than exotic ones.

The importance of mastering basic exercises before moving to advanced ones is emphasized.

A 4-day split workout routine is recommended for beginners.

Workout A includes chest, shoulders, triceps, and legs exercises.

Workout B focuses on back, biceps, and legs.

The necessity of warming up before starting a workout is mentioned.

Progressive overload is key for muscle growth.

Tracking workouts helps in ensuring consistent progress.

Protein intake is crucial, with 0.8 to 1 gram per pound of body weight recommended.

Calorie surplus is necessary for bulking, while calorie deficit is for cutting.

For overweight individuals, it's advised to bulk up before cutting.

Protein powder and creatine are the only supplements recommended for beginners.

The video provides a visual representation of factors impacting muscle gain.

The importance of focusing on the basics and not getting overwhelmed with minor details is highlighted.

Transcripts

so you want to start lifting but you are

overwhelmed by all the information on

the Internet by clicking on this video

you just made the best decision in your

bodybuilding Journey I'm going to take

you through all the steps necessary to

get you to start lifting I will also

cover the basics of nutrition and

supplementation and give you a full

workout routine that you can follow all

of that without overwhelming you in the

process everything will be extremely

easy to understand and it will get rid

of all of your Fierce and uncertainties

you might have and I would advise you to

not skip any part of this video if you

don't want to feel lost and confused

once again so let's begin the first step

you have to take is to go to the gym I

know that you might feel self-conscious

when you step into the gym full of big

guys but trust me most of them are just

gentle Giants no one will judge you

because you are skinny or overweight

everyone started somewhere people will

be more than happy to help you out if

you ask them because that's somewhat of

a compliment to them because you are

asking them about what they know and

what they are passionate about and

people love talking about stuff that

they are passionate about and one more

thing that could also help you is to

find a friend to go with it can be a

newbie like you or someone who has some

experience under their belt so they can

guide you on your journey or if you have

the money just invest in a personal

trainer or you can invest in my patreon

if you would like to get help from me

personally and get access to more cool

stuff like the simplified Hub which has

all the information about bodybuilding

in a a simple written form Link in the

description thanks so you made it you

are now in the gym feeling good but you

are not sure what exercis is to pick

because you feel overwhelmed once again

the truth is as a beginner you need to

focus on the basics so now open your

head and listen okay you don't need to

do some exotic exercises that you saw on

Tik toac you only need the basic

exercises that's all don't go into

comments trying to type some BS like oh

Winnie but I have seen this guy on Tik

Tok and he said it's a must to

ex dude shut up all right it's probably

some guy with a dangling earring who

just finished the 30-day Trend challenge

so I wouldn't really be listening to

what he has to say I completed the

30-day Trend Challenge and the results

might just shock you the challenge is

simple take trend for 30 days and see

how much progress you can actually make

all right now that we got this out of

the way I can now show you a training

plan that you can do which focuses on

the basic

which are going to be the important

building blocks moving forward because

as a matter of fact all the fancy

exercises are based on the most basic

variation of the exercise so if you were

to start with all the fancy exercises

instead of the basics it would be just

like building the roof of the house

before you even build the foundation in

the first place so this is the routine

it's made of workout a and workout B

it's specifically made to teach you the

basic moving patterns if you are just

starting out run this program for at

least 3 to 6 months once you master all

the basics you can slowly move to more

advanced stuff like isolation exercises

yes this program has no isolation

exercises as I believe that if you are a

complete beginner there is no point in

doing any isolation exercises because

you have no idea where the muscle you

are isolating even is so you would just

end up doing some movements that are

most likely not working the muscle that

they are supposed to nor teaching you

how to Target that muscle specifically

the only isolation exercise in this

workout is the bicep scroll because I

think that this is a movement pattern

worth practicing plus everyone wants to

have a big biceps so you can start

building them right away I knew that you

would have added them to the workout

anyway I know how you think I'm in your

head this workout I'm about to give you

is a 4-day split which consists of

workout a and workout B so the way you

can schedule it can be for example like

this or like this or in any other way

you find convenient for you and before

you start the workout warm up at least a

little bit I'm not forcing you to spend

15 minutes stretching just warm up the

most important joints like shoulders

wrists knees and hips you don't need to

do anything fancy just think of what you

used to do in school in your PE classes

you are clever you can figure it out all

right now that your body is warmed up we

can start with the workout a where you

do chest shoulders triceps and legs you

start out with bench press and then move

on to the incline bench press you can

choose if you want to do them with

dumbbells or a barbell but I would

recommend you to try both variations

over time for both bench press and

incline bench press you want to do three

sets of 10 reps this was the chest

focused part now let's move on to the

shoulders for shoulders you will do

overhead press for sets of eight reps

here the same thing applies you can

choose between dumbbells or a barbell

and also Al if you want to perform the

exercise sitting or standing and as I

said before start out with the variation

you like more but over time definitely

try all the variations so you can figure

out which one is the best for you but

don't jump from variation to variation

stick to one variation for a longer time

and to finish this workout off you will

do squats so do four sets of eight reps

whoo whoo whoo slow down I hear you

where are the triceps exercises you ask

well oh the pushing exercises you did

also stimulated your triceps so this was

more than enough work for your triceps

you don't need any isolation exercises

for now so this was the workout a now

let me show you the workout B this

workout focuses on your back biceps and

legs you start out with pull-ups if you

can't do pull-ups just yet do some

version of assisted pull-ups either

using a band or let someone hold your

legs or just do negatives which means

that you jump up on the bar into the top

position and then slowly lower yourself

down or you can just start with the

light pull down machine and then you

move on to the barbell row for both of

these exercises do three sets of 10 reps

and next up we have the deadlift do four

sets of a reps and if you are really

struggling with the deadlift you can

start just by lifting the empty bar

don't be ashamed no one is going to

judge you it's better to leave your ego

at the door and master the technique

properly then try to lift something that

you can't and injuring yourself in the

process and to finish off this workout

we got a biceps exercise I would

recommend just the most basic curl

variation either with dumbbells or a

barbell three sets of 10 reps really

focus on the technique no swinging

around be mindful of what you are doing

so this was the workout B and one more

thing that will help you to master the

technique of all exercises is to record

your sets sometimes you think that you

you are doing the exercise properly but

when you look at the video of that set

you will see that it really wasn't the

case and no it's not weird to take

videos of your sets most of the people

don't care what other people are doing

if it's not harming them in some way you

think that someone comes home in the

evening and is like dudes today I saw a

guy at the gym recording his sets LOL I

was thinking about it the whole

day people have enough of their own

problems so don't worry about address if

you follow this program exactly while

applying Progressive overload you will

learn all the basics while gaining a lot

of muscle oh you are not sure what

Progressive overload is it basically

means gradually increasing the

difficulty of the exercise that you are

doing so try to consistently add more

weights to the bar every week that is

what is the main driver of muscle growth

and if you would like to learn more

about Progressive overload click in the

top right right now and also don't

forget to track your workouts you can

use the notepad in your phone or use a

tracking app or just write it down on

paper you want to keep track of how many

sets and Reps you did and how much

weight you used so you can try to beat

your previous record in your next

workout that's how you can easily make

sure that you are constantly

progressively overloading so now that

you are comfortable at the gym and you

know what training plan to do the last

two things that you might still be

overwhelmed by are nutrition and

supplementation let's start with

nutrition you for sure heard about all

the macros and micros and all the other

stuff that just makes your head spin the

only macro you need to care about is

protein consume 0.8 to 1 g of protein

per one pound of body weight you want to

spread that protein intake relatively

evenly between like 3 to 5 meals per day

you don't need to eat 8 meals per day

that's nonsense being between 3 to 5

meals is The Sweet Spot and don't worry

you can eat way more protein than this

and you will still be completely fine

now let me tell you something about

calories if you are skinny you need to

bulk up to bulk up you need to stay in a

calorie Surplus and if you want to cut

you need to be in a calorie deficit so

the first thing you need to do is to

find your maintenance calories you can

do this easily by typing TDE calculator

in your browser and after you enter your

H weight height and your activity level

it will give you your estimated

maintenance calories and you can even

click on the cutting SL bulking icons

and it will tell you how many calories

you should eat to achieve that goal plus

it will also give you a macronutrient

breakdown but as I said you don't need

to worry about that just focus on

getting enough protein that's the only

thing that matters the next question is

should you cut if you are overweight I

would say that you don't even need to

cut if you aren't like extremely obese I

would recommend you to stay in a

slightly overweight State as you will be

able to put on more muscle and you can

cut down later when you gain more

experience over the time and if you are

a skinny fat I would also recommend you

to bulk up a little bit because if you

were to just cut you would end up like a

skeleton because you have no muscle to

show and building muscle is way harder

when you are skinny so don't forget to

eat your food now let me tell you

something about supplements if you want

to take any supplements the only ones I

would recommend are protein powder and

creatine I wouldn't even recommend

buying BCAAs or eaas as they are

definitely not needed they are just a

cherry on top protein powder is a great

supplement if you are not getting enough

protein in your diet and it's also very

useful for making various high protein

recipes but it's definitely not needed

if your diet is on point and creatine is

very cheap so if you want to get a nice

little boost this would be the choice

consume 5 grams every day and don't

start with the oh am I going to lose my

hair just take your five grams and don't

overwhelm yourself with stuff that

doesn't matter matter and because you

made it all the way here I will show you

this visual representation of how things

impact your muscle gain if this video

didn't get rid of all of your fear and

confusion yet then this will as you can

see by covering all the basics consuming

enough protein and sleeping well you

just covered everything that you need to

just by doing these simple and basic

things the rest are just the smallest

things imaginable that are just simply

not necessary if you are relatively new

to the gym or if you are not a

competitive bodybuilder always remember

that after a certain point the effort

you put into something is just so high

and the outcome so small that it's most

likely not worth approaching if it's not

something that your life depends on if

you are a heart surgeon of course you

got to learn even about the rarest heart

diseases you might only encounter once

in your life but if you are a gym bro

wondering about if you should take six G

of creatine instead of five does that

really matter is the potential 0.0 0 1%

increase worth all the stress and time

you put into it definitely not so I

guess it's not only a bodybuilding

lesson but also A Life Lesson of some

sort so I hope I got rid of all of your

fears and uncertainties and that you now

don't feel overwhelmed anymore if you

are a beginner and you still have some

questions ask them in the comments below

I will be more than happy to answer all

of them thank you for watching this

whole video and if you got a friend who

wants to start going to the gym please

send them this video thanks