Hi guys newbie here. Looking for guidance & to learn everything the RIGHT way

[Timber]

Hi im 34yr old male. 6’2" 185 Lbs. Have some experience lifting off and on. Im 2 years out of a long-term relationship and about ready to get back in the dating scene. I recently got a gym membership and am looking to increase muscle mass. HOW DO I START?

 

[SpencerCortez]

Welcome aboard-
In the training and diet area there are some links to great training plans- here are some additional resources/ideas that are easy to use

1. Black Iron Beast-5,3,1 programming and simple to follow (free website)
2. Look at some logs from guys and gals here and follow along on your own but titrate the weight and reps to meet your ability level
3. EliteFTS has a bunch of great info
4. Pay for a program
5. Hire a coach

Putting on size takes time- slow and steady.

 

[John]

Welcome.
Diet
Solid workout routine
Compounds
In that order, and what @SpencerCortez said

 

[Jaxz]

I’d say diet diet diet !! Workout one day off one day on . I lift one day do cardio and abs the next repeat . Take one day off completely a week .

Leg work ( want I mean is a lot of reading to educate urself on all things )

Theres no one program or diet that works for everybody . Just have to start and modifie from there . Also no questions ask are dumb question even if some people give u shit . Don’t worry about they was in tbe same palce at one time .

 

[Mossy1985]

Welcome aboard

 

[NeuroRN]

What all these fine gentleman have said.
Diet diet diet.
Hard work. Pick up heavy things, and put them down.
Diet.
Hard work.
Diet.
Hard work.
While doing all of these things, read every post you can find on the forum. There’s books and articles and links that will take you as far as you want to go.

Then compounds.

Welcome.

 

[Bigmurph6]

Welcome to ugmuscle brother glad to have you around first off
Get a schedule set up for how many days you are looking to workout. If you’re going to work out 4 days a week do a push one day and pull the next or a rotation between muscle groups.
Also don’t forget to put some cardio.
Get a good diet going you can have a cheat meal but stop eating anything from a fast food restaurant or that came from a box basically you want to cook your own meals and then once you get that going you can even start meal prepping.
That’s how I would get started.
I look forward to hearing how things are going.

 

[Czworeczki]

View attachment 8266

 

[TBU]

Welcome aboard!

 

[Youts]

Welcome!

I’ve noticed, after a relationship guys hit the gym, women hit the bars.

 

[John]

Sleep is pretty important but hardly nobody mentions it

 

[Youts]

Sleep, what is this you speak of?

 

[John]

I know,honestly that’s probably the hardest for me

 

[Dirtnasty]

My sleep bout to be changing going to third shift for a month or so

 

[Raphael3636]

Hey brotha welcome aboard, if you have any questions just hit me up

 

[Raphael3636]

Probably one of the most important.

 

[johnjuanb1]

Welcome to the best forum around!

Consistency is key!
Be consistent in the gym.
Eat clean consistently!
Ask a lot of questions here. There’s a wealth of knowledge here among UGM members and mods.

 

[GillyTheKid]

if you haven’t lifted in a while start off slow, don’t ego lift and get good quality reps with intensity. Most of all be consistent and the gains will slowly but surely come. Eat good quality food and 5-10% above maintenance.

Everyone’s different if I eat like a horse I just put on too much fat so I only eat about 300 calories above maintenance and I put on quality muscle