This post is a complete guide to strength training for men.
One of the most common reasons that men don’t lift is information overload. Guys think that they don’t know enough about training. They think that resistance training is complicated, and if you don’t do it perfectly you’ll cripple yourself and never be able to walk again.
But the majority of guys in the gym with physiques you would be impressed by, are doing a lot of things wrong. Still, they look OK. You don’t need to be a rocket scientist to lift weights and see substantial gains.
If you’re like a lot of young guys, you know you should be lifting weights. This isn’t the first blog post you’ve read that tries to get you into the gym. But this guide is different, because its goal is simply to provide the bare minimum of information you need to get off your butt and power through that first workout.
Follow these ten steps, and you’ll be getting more effective workouts than 99% of your peers.
1. Go to the gym
Going to the gym is always better than not going to the gym. A shitty workout is better than no workout. Make a commitment to spend three one-hour sessions in the gym every week. If you have no idea what to do, go anyways and fuck around. Find some floor and do push-ups. Try the machines you don’t know how to use. Hurt yourself. Run in place. No matter what you do, it will be better than staying at home.
2. Learn the basics
If you want to give yourself the bet chance to succeed, check out the resources on our page about getting lean and muscular.
If you are truly broke and don’t want to get the best information, that’s no excuse. There’s plenty of good free information out there. I just Googled “Beginner’s weight training routine” and came up with 3.5 million results. I clicked through every link on the first page and they were all good.
4. Push yourself
There is one litmus test that will measure if you are succeeding or failing in the gym. Are you tired? If so, you are working. If not, you are just fucking around. Your muscles should burn during a workout. You should fail. After a workout, everything should feel heavier – doors, your bag, the gas pedal. You should be extremely hungry. You should sleep like a baby. If you’re not completely gassed after a workout, and sore the next day, you’re doing something wrong.
What you eat and when you eat it will make a huge difference in how successful you are with your training goals. But, it’s down near the bottom of this list because our goal right now is to instill good lifting habits. In any case, you’ve already read the Definitive Guide To Nutrition and I don’t like to repeat myself.
As you spend more time in the gym, you’ll be inspired to spend time on excellent blogs like Chaos and Pain, Lean Gains, Bold and Determined, Thumotic, and so on. You’ll make new friends who share your passion for the sound of clanking metal. You’ll read books, watch biopics, and generally absorb all you can on the subject of lifting.
When you reach this stage, start building your own routine that caters specifically to your own needs. Identify your weak points and blast through them. Find weaknesses in your body and correct them. Make your routine, your routine.
Track your progress and keep trying to beat your old self.
Bask in the manly thrill of new personal records.
Take progress pics and become an obnoxious instagram bodybuilder.
Learn to take the word “douchebag” as a complement.
If the iron chooses you, and you’ve got the drive and natural ability, consider competing in amateur powerlifting and/or bodybuilding.
That’s all there is to it friends. If you’ve read this guide, you officially have no excuse for not immediately heading to your gym and starting a lifelong habit of strength, discipline and health. This guide has given you every piece of information you need to get started. Make use of it.