I started working out because I hated my body.
That’s the truth.
I didn’t feel secure or confident in how I looked.
For reference here are some pictures from before I started working out consistently:
May 2021
Although people would say that I looked fine, in my head I did not approve.
Like any new activity, I sucked.
I didn’t know where to start and I was ashamed that I couldn’t lift heavy weights.
But now, the gym is like my second home. I love it.
Just to compare what I used to look like to what I look like as I’m writing this: April 24th, 2023
That’s not the case for a lot of people. It can be extremely intimidating.
Going to the gym is hard.
It’s not meant to be easy.
The gym pushes you to try new things. It makes get uncomfortable and vulnerable.
But the more you go…the more effort and time you put in, the easier it gets.
I am not a professional bodybuilder.
But over the last two years, I have trained five to six times a week. Consistently.
Because of that consistency, I built my body up to the point where people now ask me questions.
I am happy to give anyone (including you reading this) insight into how you can do what I did.
But, warning, everyone’s body is different.
What worked for me may not work for you and that’s okay.
That’s part of the journey. You have to find what works for you.
With that said, here’s the workout plan that my friend Jimmy gave me…
And I will pass this along to you as he did to me about 7 years ago.
Results may vary.
Monday.
You will focus on the chest and triceps. I typically do 2-3 of each target muscle. Sometimes, if I feel strong ill do 1-2 more of each.
Tuesday.
I started doing legs and shoulders together. But to be honest, I feel like it’s better if you just focused on one. So legs or shoulders. Totally up to you.
Wednesday.
This day you’ll focus on the biceps and back.
Thursday-Saturday.
Repeat.
As far as what workouts to do, I honestly started by looking at what other people did in the gym and also using apps like StrongApp, SuperStrongApp, and MuscleWiki.
I also use Instagram ALOT to search for what other people do and then I save it to a folder on Instagram so I can review it when I feel lost.
I looked at the exercises, tried some out, and only did the ones that felt comfortable to me.
I typically shoot for 4 sets, 8 reps each set. If I can’t go to eight, I will stop at what my max is and try again.
Your body gets tired, so it’s important to listen.
Keep track of your workouts by using StrongApp or SuperStrongApp. That way you can compare week over week, how you are improving.
Each week you should try to go up slightly in weight. If you feel like you can’t go up, then do more reps until more weight can be achieved.
Again, everyone is different so some exercises will feel more natural than others. Do the ones that feel natural when starting out to prevent injury.
Now, depending on how many times you can make it to the gym, you may only do Monday-Wednesday.
That is okay…Because to be honest to see results, you have to follow these two rules.
- Don’t lose momentum
- Go to the gym regardless of how you feel.
There are going to be days when you 10000% do not want to go to the gym.
Those are the days you 10000% need to go to the gym.
I found that before going to the gym consistently if I missed one day, I would literally not go for two weeks. Then 1 month, etc.
It’s a really bad trap.
So even if you go to the gym and do one exercise, that’s more important than not going at all.
Trust me. There are days that I literally feel sick. I do like 3 workouts and I leave.
But I made it. That’s all that matters.
Now once you start going to the gym on a consistent basis, you may feel like you’re not getting the gains you want.
That’s normal. But it’s most likely because of these two things.
- Your nutritional intake.
- Your recovery cycle.
It’s incredibly important that you are feeding your body for where you want to be. That means, if you want to gain weight, you need to eat as if you have already gained that weight. If you want to lose weight then you need to eat as if you already lost that weight.
Im not a nutritionist and I won’t pretend that I am one. However, I do know that what you put in your body will affect your mood and overall performance.
After every gym session (between 20-30 minutes after to be accurate), I have some type of food or protein shake or both. It’s important that you do this after the gym as that’s when your body is most likely to take in all of the nutrients it needs to recover.
Because my goal is always been to gain weight, I also take Casein at night which helps me recover as I’m sleeping.
This brings me to my second point…
So many people work out but then don’t do anything to help their bodies recover.
Working out puts a ton of stress on your body. So, it’s your job to take that load off of the body.
How?
You sleep more. You need at least 8 hours of sleep per day.
I know some people can’t commit to that due to working schedules. But if you want to see a change in your body you need to sleep more.
Sometimes I take a nap during the day and still get at least 8 hours. I honestly probably sleep 9-10 hours a day.
When you’re sleeping that’s when your body rebuilds muscle. You want muscle, right? Then sleep more.
On top of sleeping, you need to drink more water. I can almost guarantee you’re not drinking enough water. If you really want results only drink water and nothing else. Cut out the juice, soda, and alcohol, and watch as your body transforms in front of your eyes.
I’m not here to tell you what to do. But these are the things I have done to help my body recover on a daily basis.
The thing about working out is you will most likely do these things and not see results.
You will want to quit. But working out is a compounding sport. You won’t see results unless you compound the effort.
All of these things combined over a long time horizon will 100% change your body. You won’t see it at first, but then you will see it suddenly.
It’s pretty cool.
It's important to note that a consistent workout routine doesn't just help you physically but also mentally.
It's a great stress reliever and it can improve your mental health overall.
With that being said, it's also important to not get too caught up in physical results.
Be proud of yourself for making the effort to go to the gym on a regular basis, and the physical results will come with time.
If you're just starting out, don't be afraid to ask for help. It's okay to ask a personal trainer or someone who has more experience for advice on the best ways to achieve your fitness goals.
The most important rule of all is don't compare yourself to others at the gym.
Everyone is at a different level.
Remember, it’s just you versus you. No one else. Challenge yourself but don’t let your ego get in the way.
It’s okay to only be able to lift 10 lbs. If that’s where you are at, then that’s where you’re at.
Ego lifting will result in injury and no one has time for that.
Be gentle with yourself and remember that sucking at something is a part of the process of becoming great.