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

Introduction

This tutorial is designed to guide beginners through the essentials of starting a gym routine, focusing on key exercises, nutrition, and supplementation. Whether you're feeling overwhelmed by information or unsure where to begin, this step-by-step guide will simplify the process and help you kickstart your bodybuilding journey.

Step 1: Understand the Importance of Proper Technique

• Focus on mastering the technique of basic exercises before increasing weight.
• Key exercises to learn:
  • Bench press
  • Incline bench press
  • Overhead press
  • Squats
  • Pull-ups
  • Deadlift
  • Bicep curls
• Start with lighter weights to ensure proper form; it's better to lift less correctly than to risk injury by lifting too much.

Step 2: Create Your Workout Routine

• Follow a 4-day workout split, alternating between Workout A and Workout B.
• Ensure you warm up properly before each workout to prevent injuries.

Sample Workout Split

• Workout A:
  • Bench press
  • Squats
  • Overhead press
  • Pull-ups
• Workout B:
  • Incline bench press
  • Deadlift
  • Bicep curls
  • Additional core exercises

Step 3: Implement Progressive Overload

• Gradually increase the weights you lift to stimulate muscle growth.
• Track your workouts to monitor progress and ensure you are consistently challenging yourself.

Step 4: Focus on Nutrition

• Aim to consume 1 gram of protein per pound of body weight, distributed across 3-5 meals.
• Calculate your maintenance calories to determine if you need to bulk or cut based on your body type (skinny, skinny fat, or overweight).

Practical Nutrition Tips

• Include lean proteins, whole grains, and plenty of vegetables in your diet.
• Stay hydrated and consider meal prepping for convenience.

Step 5: Choose Appropriate Supplements

• Recommended supplements:
  • Protein powder
  • Creatine
• Supplements to avoid:
  • BCAAs (Branched-Chain Amino Acids)
  • EAAs (Essential Amino Acids)
• Always prioritize getting nutrients from whole foods before considering supplements.

Conclusion

By following this guide, you can start your journey in the gym with confidence. Focus on mastering the basics, maintaining a balanced diet, and implementing progressive overload for the best results. Remember, everyone starts somewhere, and with dedication, you can achieve your fitness goals. Consider following additional resources or training plans to continue your progress. Happy lifting!