#beginner gym workout routine | Explore Tumblr Posts and Blogs

bigboysdrinkmilk · 9 months

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📌 Pinned Post 📌

Welcome to Bigboysdrinkmilk’s Tumblr, where I post gym progress pics and shitposts. That’s it.

Want to donate to my growth? Gains are expensive:

Venmo: @bigboysdrinkmilk

Cashapp: $bigboysdrinkmilk

Or follow me on Instagram? intheshadowofyggdrasil

Feel free to send asks, anon or not, or DM with messages! I’m friendly but generally slow to respond. Mobile users, find commonly used tags in the tags in this post.

About Me/FAQ:

Name: Roman

Age: 31

Gender: Male (He/Him)

Sexuality: Gay/Queer/Poly

Location: Seattle, Washington

“Will you give me gym advice?”: I’m happy to share my experiences or opinions, but I am not a certified personal trainer and what I do or what works for me may not work for you.

“Want some nudes?”: My DMs are always open but I have a very active and fulfilling sex life out in the real world and don’t necessarily have the energy to be horny on here all that often.

“Why aren’t you answering my ask?”: This could be for a variety of reasons, including: you asked personal information or medical advice, the ask was in response to something that was too distant time wise, you were insulting or negging or otherwise being strange, I’ve already answered the question recently, I missed it, or it was really sweet and I’m keeping it in my inbox to hold on to. Feel free to ask again, but certain things don’t get responses.

“I don’t like what you’re posting.”: Cool. No need to announce your departure. I tag clumps of posts that may clog up people’s dash, usually with something like #ask or #tumblrgames. If that solves your issue, great! If not, the unfollow button is right over there.

“Have you ever committed a felony? Do you intend to commit a felony? Are you committing a felony right now?”: Babygirl, we don’t know each other that way. And what are you, a cop?

“What’s your workout routine?”: I rotate through sets of three day splits in a six days on one day off pattern so that different muscle group combos are hit in various arrangements with each group being hit twice a week. It’s overly complicated and not what I’d say other people should do. If you’re asking what I recommend to other people, Push-Pull-Legs is great for beginners and intermediate lifters, alike.

#ask #flex #my face #me #selfie #shitpost #gym #flexing #muscle #queer

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scarybabe · 15 days

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Thank you so much for being open about your strong fat journey!! It looks amazing on you!!

Would you be open to sharing a sample week workout write up, or some other reference tips to create a routine? As a fellow gainer girl it would be great to have a reference that works for my body type, and I love your results!

Forgive me if you’ve already shared this, or stated that you don’t want to (if that’s the case just delete the ask)

You’re a wonderful voice in the community, thank you so much for doing all you do!!

Ahh thank you!! I do have a weightlifting coach, she makes my workout plans every day but I can share my nutrition plans + my usual mobility stretches - this makes a huge difference since I was starting from being a couch potato 💕

Nutrition- 3 meals with at least 30-40g of protein each meal and minimum 2,700 calories but more is good! I like the chocolate mutant mass protein powder and put unflavored collagen peptides in everything. At least 100oz of water every day

Mobility stretches (look these up) - 12 reps of Cat Cow, Superman Arm Sweeps. 10 reps of Dynamic Thread the Needle (on each side), Kneeling Hip CARS (each side), 90/90 Hip Shifts ** my mobility stretches change slightly depending on what area I’m working out

At the gym - 4 x 6-10 reps deadlift on smith machine, 3 x 6-12 dumbbell hammer curls, 3 x 8-12 dumbbell Romanian deadlifts (RDLs), 3 x 6-12 cable machine lat pulldown, 2 x 15 each side mini band standing glute hyperextension (one foot on a riser while the other leg extends), 2 x 20 hip abductions (usually there’s a machine for these)

If you’re new to lifting the first number is the number of sets - take a minute to rest between sets or even a bit longer if needed. Second number is the range of reps you do. When researching these I would look up the right tempo for eccentric/concentric muscle contractions because that can really maximize the efficacy. I usually do a practice set with as little weight as possible before the actual set of each new exercise to make sure my form is good, bad form can cause sprains, imbalances or soreness.

I finish my weightlifting with some cooldown stretches - today it’s 60 secof wide leg oblique stretching, 60 sec childs pose lat stretch, 60 sec prone cross over leg glute stretch

~~~~~

Monday - Friday I rotate through different muscle groups so I just shared my Monday routine (pull day!) and my coach tailors it to my personal goals as well. There’s a lot of good weightlifting programs online for free! I don’t do an ounce of cardio either, only strength training.

Thank you for your kind words, I hope this sparks interest in anyone else who may wanna try getting strong. I have a membership to a cheap 24/7 local gym because when I first started I was kinda shy to be watched as I figured out my form and all that 🤣 places like that are good for beginners

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steelestallion · 10 days

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💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles required your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can e beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

#androphilia #autoandrophilia #forcemasc #forced masculinization #weightlifting #body building #finally here!

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daphnedauphinoise · 5 months

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Weightlifting and Correct Forms

Pre-workout dynamic strecthing

Warm-up and mobility routine

Beginner's guide to weightlifting

Proper forms and common mistakes

Weightlifting for beginners women [fixed weights]

Learn how to deadlift

Lifting for beginners [bar squats]

Using proper technique for lifting weights

20 common lifting mistakes to avoid

Most common exercises done wrong [home edition]

Proper form for RDL

Proper form for Bulgarian split squat

Proper form for dumbbell lateral raise

Proper form for dumbbell row

Pure Gym's full exercise demonstration playlist

#to read later #daphne resources

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fitnesflag · 5 months

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liesmyth · 4 months

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do you have any tips/resources for a beginner who wants to get into weightlifting?

thank you for asking!! I love this question. I love lifting! It's Good For You (helps increase bone density & metabolic rate, and it's good for injury prevention and developing functional strength). It's also a really great confidence boost. 10/10 would rec lifting to every single person reading this — if it's an option for you, give it a try.

TLDR: familarise yourself with common exercises. pick a beginner program. follow it. profit!

A more involved answer, with resources and details, is under the cut

familiarise yourself with common exercises

There are hundreds of possible exercises out there to target each specific body part. However, most of those are what's called "accessory" movements, as opposed to "basic" exercises that will pop up over and over in most lifting routines. Ideally, you want to know how to perform these movements, using light weights or just your bodyweight until you feel comfortable with it.

CORE BRACING (ft deadbugs. genuinely lifechanging skill!)

Squats.

Hip hinge. This is useful for deadlifts, romanian deadlifts, kettlebell swings & similar movements

Push movements (for example: dumbell chest press, shoulder press etc)

Pull movements (dumbell rows & many others)

That said. Please don't stress too much over "good form". Each exercise has infinite variations and especially as a beginner, you won't be lifting heavy enough weights to make form optimisation a big concern. All bodies are different and our individual stances vary a lot depending on body proportions, flexibility levels etc. You just want to know HOW an exercise is supposed to be performed, in terms of: which muscles it activates? what am I supposed to get out of it? how to do it safely? Your bodyweight squat doesn't have to be flawless, it just has to be good enough.

BTW, you know when I said that there are hundreds of possible exercises out there? Here is a very detailed masterlist + exercise guide for exercises impacting each muscle group.

learn your way around a weight room, if you aren't familiar with it already.

Broadly speaking: the free weights (bar, dumbells, kettlebells) are good for compound exercises that involve multiple muscle groups. The various machines are ideal for "isolation" exercises that target fewer specific muscle groups.

If you already know what's what, then skip this bit! But I've talked to many people who feel a bit intimidated by the weight room because they feel out of place in it, and in my experience familiarising yourself with the general layout is a good way to take away that discomfort.

And, in case this is something you need to hear: you deserve to be there, you're not taking space, and most gymgoers just want to finish their workout and shower, and won't pay specific negative attention to you. Most gyms have a weight room manager or floor trainer, at least during some shifts, and they WILL be happy to help you. If you're someone who doesn't want to be bothered while exercising, just preventively introduce yourself, say you're new

pick a program

I highkey recommend following a pre-made program instead of just fucking about on your own. Here's why

programs are well-balanced in terms of volume and muscle groups, to ensure you don't overtrain one body part and leave other lagging

they have a built-in "progression scheme" that will allow you to move to a higher weight in an optimal way — basically, you'll see strength advantages sooner

they help navigate information overload. There is SO much information about fitness out there that acts as an entry barrier. Following a pre-made program really helps with that.

If you have a gym membership, you may have the option of one "free workout program" made by a trainer who works at the gym. If that's in the cards, I'd recommend going with that.

Otherwise, I strongly recommend the "programs rec guide" over at r/xxfitness, the female fitness subreddit (the name is 15 years old but it's a queer friendly, trans inclusive space). I haven't personally done any of those, but Meg Gallagher of Before the Barbell is very solid, and that's the one I'd suggest.

get ready for DOMS

Also known as delayed onset muscle soreness. It happens 1) when you go to the gym after a while or start exercising for the first time 2) when you train a different muscle group than usual 3) when you up the intensity of a workout.

Basically, you wake up in the morning and you go OUCH!! ACHEY. That's DOMS. It happens because your muscle fibres are suffering microtears and reknitting (stronker!!) and you will feel very stiff and possibly very swollen (muscles retain water).

It'll take a few days for it to go away. IT IS SAFE TO EXERCISE THROUGH DOMS; the only thing limiting you is if you're too achy to move effectively. I recommend eating something protein heavy (more on that below) and doing some gentle exercise to make it go away faster (walking, at home-stretches or yoga, swimming if it's an option, etc.)

You DON'T want to stay in bed the whole time, because that'll only make you more stiff and make it last longer. Note that "post exercise achiness" is something that WILL go away after the first couple of weeks or so, depending on your recovery (again, gentle exercise and/or going to the gym again when you're still a bit achey is actually preferred than being completely at rest until they're fully gone away). Long term, you're NOT supposed to feel high-level soreness after working out. "No pain no gain" is mostly bullshit.

evaluate your program!

I'm always saying this, but the best exercise is the one you actually stick with. If your exercise plan is dull or fills you with dread, it doesn't matter how good for you it supposedly is — ditch it. Give yourself a few weeks of whatever program you pick, then re-evaluate: what are your favourite exercises you've done so far? Which ones you don't like? What would you like to do? Programs can and should be modified according to your preferences, and it's a lot easier to customise something that works for YOU once you're a bit more familiar with everything. For example, maybe someone at your gym is doing kettlebell swings and you think it's cool and you'd rather do those instead of crunches for your abs. Why not. Just note down what's working and what isn't, and then re-evaluate (with gym trainers if that's an option, but also, I mean it, HMU whenever).

odds and ends!!

None of these things are a big deal, but they make your life easier:

Hydrate during a workout. If you're hydrated your body works better. You'll also probably sweat during your workout. Getting through 1L of water during a 1 hour / 1 hour and a half gym session is perfectly normal.

Warm up before lifting. Something like this for a general body warmup + lighter warm-up series before going up to the weight you actually want to lift. For example: if you're squatting the bar (20kg) I'd do one bodyweight squats series, and another series holding a 10kg kettlebell or dumbell. Cool down or stretch after!

Mobility work on a day off is a good idea, even if you're no longer suffering through soreness. This is my current go-to routine, I do it about 2x week.

If possible, eat protein the evening / day after a workout. Protein is great for building muscle, and you WILL see a noticeable difference in energy level and speed of recovery by upping your protein intake. Basically: if you usually eat lentils or fish twice a week, try to make one of those times your post-gym dinner.

(In general, as a beginner you WILL see results regardless, and you don't need to optimise nutrition or anything (not to mention, it can be overwhelming / complicated to deal with.) But if you're interested in the specifics of nutrition & exercise, HMU)

keep track of your workouts! I really recommend this; it can be very inspiring to have a backlog you can look at when you want to track your progress, and you want to establish a benchmark with yourself. It can be as simple as writing down gym days & numbers in your journal if you have one; personally I use the Strong app to save my routines, and every week when I log in new workouts I modify the values depending on what weight and # of reps I hit that week. For reference, this is what a week looks like on the Strong app for me

IF I'VE MISSED ANYTHING SHOOT ME AN ASK.

#Anonymous #ask #jockposting #weight lifting #fitblr

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ashleyloob · 1 year

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Hi!

From someone who is disorganized and discouraged, I would love advice on weight-lifting/building muscle. Would you share your understanding of building muscle and the breakdown of diet?

If possible, could you share how you apply what you know to yourself? If you use any tools to help you?

Struggled with working out, gaining weight, and eating my whole life. Thanks!

prefacing this with some important info for fellow disorganized scatterbrains!!!!

the main reason why ppl have trouble sticking to a lifestyle change is because they try to make very drastic changes too quick, and you get overwhelmed and it becomes unsustainable. this is especially an issue for neurodivergent folks, and since it's Tumblr I assume a good chunk of y'all are (me too dw)

DON'T immediately overhaul ur diet and hit the gym 5x a week from day 1!!! hitting tiny goals consistently is also more rewarding than working towards one very large arbitrary goal that you might not reach, esp when it comes to working out. start veeery small if u need to, such as only 10 bodyweight squats per day like i did and go from there. you wanna program ur brain into feeling accomplished to keep you motivated. patience is key!!!!

ok!! now onto the more detailed info below

Disclaimer: I'm still a newbie myself!! only consistently lifting heavy for about 3 months as of this post. I did a good deal of excessive info diving on lifting using the power of Sheer Autism, and my main gym buddy is very experienced & taught me a good chunk of this shit so shout-out to my pal for making all this possible xoxo

so good news!! "building muscle" is very easy for beginners starting from zero. newbie gainz are absolutely real. at this stage you can do just about anything at the gym and get stronger bc u can only go up. BUT!! if you structure it, you can make the process enjoyable and much more efficient. if you're goal oriented (lookin at u ADHD menaces), you'll love the concept progressive overload.

PROGRESSIVE OVERLOAD & SETS/REPS

wikipedia defines progressive overload as: a method of strength training and hypertrophy training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system. in layman's terms, it just means gradually adding more weight as you work out to increase the difficulty as you get stronger. progress is VERY easy to track because of this, and you'll be hitting PRs pretty much every week for the first couple of months and that shit feels fantastic because you physically feel yourself getting stronger so rapidly. I use the app Strong to track my workouts. so, how do we structure progressive overload? that's through sets/reps. A rep is a single execution of an exercise. 1 squat is one rep. 2 squat is 2 reps. and so on. A set is a collection of reps. The format is Sets x Reps, for example: 3x5 means 3 sets of 5 reps. You will rest between sets, and it's typically anywhere from 1 minute all the way up to 5 minutes depending on the level of exertion/type of training you are doing. Heavier weights mean longer rest periods and vice versa.

WHERE DO I EVEN START??

For those interested in barbell training: the r/fitness beginner routine is pretty good! I also recommend 5x5 stronglifts. both are very straightforward, but also note the typical olympic barbell is 45lbs. If this is a weight you struggle with, you can begin with bodyweight exercises, dumbbells, or machines at the gym which are all very BEGINNER beginner friendly. especially when it comes to legs you're probably much stronger than you think. Most people can squat 45lbs first try. don't be afraid -- you're standing on those things all day, they can support hella weight. Like I mentioned earlier, don't be afraid to start veeeery small and work your way up from there. I started at home with doing only bodyweight squats without the barbell, then added on benching with light 7lb dumbbells after a week, then impulse signed up for a gym membership a month later and began to go there to use equipment and now i'm deadlifting over 100lbs as a tiny girl that previously was too weak to even lift a 40lb dog. it snowballs quicker than you think once you gain confidence in your own body and its abilities!

WOAH I DON'T KNOW HOW TO SQUAT/DEADLIFT/BENCH/THIS IS SCARY AND IM FUCKING UP

If you can, i highly recommend getting a personal trainer to assist you, or tag along with a gymrat pal to show you the ropes. This page is also a good resource to learn specific lifts. otherwise, youtube is your best friend. you can record your sets and compare your form to form tutorials on youtube, and actively take notes on what to change the next time you work out. Be an active learner!!! be aware of what muscles are engaged when you lift and how your body feels. almost NOBODY gets it right the first time, esp with barbells. we've all made fools out of ourselves at the gym as beginners it's chill. i find people at the gym are very nice and willing to help you out if you're struggling, and people don't judge at all-- it's very easy to get in your own head in these spaces but most humans there are supportive and want you to succeed, especially since it's a hobby they are also passionate about. the more you do it, the less anxious you get. exposure therapy is very effective!! Also, almost all the barbell exercises can be replaced with smaller dumbbells, and you can do them at home if you get your own set + a workout bench (pretty cheap if u get secondhand, check facebook marketplace/craigslist). i got mad social anxiety myself so i understand sometimes you just can't, and this is an option for those that find public spaces overwhelming.

DIET

I personally don't think specialized diets/precise macro tracking is super duper important for newbies/casuals, only moderately important (spicy take for some but whatever). but you probably naturally will take an interest in diet once you realize it'll help you perform significantly better in the gym. the only macro i track is protein. You can use a TDEE (total daily energy expenditure) calculator to roughly estimate the amount of protein you need for maximum gainz. it's usually around .7-1g of protein for every pound of lean body mass (weight that isn't fat mass). Imma be real it's pretty hard for me to hit the recommended protein goal and most days I don't because my appetite just can't kick in for the amount it demands, and protein is super filling. I found that if i decreased the amount of carbs i eat, i am able to consume more protein bc i guess there's more room in my stomach lol. i eat a fuck ton of greek yogurt, chicken, fish, and tofu. when i started working out, i begin cooking a lot more and found i naturally craved less processed junk foods and snacks because the protein was keeping me full all day which is a plus! Even when im not regularly hitting my protein goal my gym progress is still going well and I think it's simply because my diet is A LOT better than what it used to be in my gremlin days. I also eat a lot more now that i've gained a bit of muscle, so do be prepared for food costs to go up as your metabolism increases and demands more energy to upkeep your gainz.

HOW LONG DOES IT TAKE FOR ME TO LOOK LIKE A MUSCLE MOMMY????

a whileeee. over a year, probably, unless if you're on anabolic steroids (dont ever do that u will quite literally die). and physique is mostly from diet since it's dependent on your body fat percentage, the saying "abs are made in the kitchen" is true. its why you see hyper skinny terminally indoors gamer dudes with abs, even if they'd snap in half if you farted in their general direction. those mfs barely eat they too busy being gamers i am no longer interested in lifting for aesthetics personally since i get more joy from hitting PRs and i'm pretty content with my body image, but ik physique is the reason why most people get into lifting so i'll touch on it. Weightlifting on its own will not make you lose weight or fat. Again, it needs to be supplemented with a healthy sustainable diet (DO NOT DO CRASH DIETS THAT SHIT IS GARBAGE) and a form of cardio. I actually gained 8lbs since I began lifting from water retention & new muscle mass (muscle is more dense than fat, your body retains water when repairing muscle after a gym sesh) but my measurements and pants size have remained the same. I'm short, so something as small as a 5lb increase usually bumped me up a pants size but it didn't this time bc im gettin swole :') if you want to track physique changes, measuring your waistline & progress pics is a better way to do so than the scale. If you want bigger muscles, look into hypertrophy training. it's a tad different from strength training, mainly because you do higher reps at a lower weight.

#lifting advice

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10001gecs · 3 months

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congrats on arm!!! also no worries if you don't want to talk about your workout routine but do you have any tips for how to get started working out if you're new to it? i want to feel stronger but feel really overwhelmed and unsure where to start!

ok so actually yes as someone who’s tried to like working out for YEARS I have so many thots basically

1. Get a gym membership. I know you CAN work out at home but personally it’s way harder for me bc im like. Ok I COULD be working out rn or I could just stop and go play some video games. If ur at the gym tho it’s like ok im already here so I might as well

2. Spend like, a month literally just hanging out at the gym. Like I went in without a plan and just did random machines for an hour until I got tired. And this was rly important for me bc it turned working out from like, “something I have to do and it hurts and I have to do a prescribed regimen every time” into just a fun thing I do for as long as I wanna. I like to think of it as enrichment in my hamster enclosure. If you get any visible progress here it’s also a slay because that’s encouragement!

3. ONLY WHEN you’ve done these things get an actual workout program. I tbh just stole one from someone I know who’s buff as fuck. Don’t be afraid to modify it, too. My friend is strong and has been going to the gym forever so he does a bunch of barbell stuff… which is scary to me. So instead I just do machines that work basically the same thing (eg bench press -> machine chest press).

4. Form is basically the most important thing, bc otherwise ur working the wrong muscles. And at least personally as a beginner, when I was getting my form wrong, it was usually bc I was trying to lift too much, my muscles couldn’t manage it, so my form slipped so other muscles could take over. Like, after a while of doing bicep curls, your forearms might start to take over the load. If you take ur thumbs from curling around the bar to sitting underneath it, you can stop that. For every new machine I did for a while I’d put the weight at like, 10 pounds, and just focus on getting the form right. This is also fun bc it feels more like enrichment. Wheee im pulling levers and such!

5. Nutrition. Eat a lot of protein. Like the amount u think u should be eating and then double that. Ppl recommend .7-1 g of protein per pound of body weight (im starting from a higher body fat %, so I can eat closer to the .7 range… which is nice bc otherwise ur eating SO MUCH). Like, again, don’t freak out about it, the most important thing is that ur going at all… but once it becomes something u enjoy, you wanna make sure you’re not doing a bunch of work and then not giving ur muscles the nutrition they need

So basically overall my advice is like, make going to the gym easy and fun before you make it useful. Like, you can do the best workouts of your life but if it sucks, you’re not gonna do it consistently. Once u break the habit, you’ll never pick it back up. If you make it fun first, you want to go… and you can always make it more difficult later. If you ever notice it not being fun, give it a break and figure out how to make it fun.

Also basically nobody is looking at you in the gym ever. Also I specifically got a membership to a gym that has really low membership bc I hate fighting for machines and I hate feeling like ppl are looking at you (they’re not, but I hate the feeling). My planet fitness is 24/7, and for a while I went at like, 11pm bc it was empty.

#ummm I hope this helps im no bodybuilder or anything #if any of my mutuals have advice feel free to chip in!!!#also fwiw im unemployed and live w my parents and everything in my life sucks so its a lot easier to go to the gym like daily #if I had more stuff to do I’d probably go less lol

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insomniac4000 · 27 days

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George Clarke was not your average gym-goer. Sure, he showed up four times a week, right on schedule, but it wasn’t because he was obsessed with bulking up or shredding down. That was just a bonus, the gym was more of a sanctuary for George—a place where he could clear his mind, focus on something tangible, and take a break from the relentless cycle of creating content.

Life as a TikTok and Youtube star had its perks, of course. George loved the excitement, the creativity, and most of all, the connection he felt with his fans. But there was an intensity to it that sometimes left him feeling drained. That’s why he cherished his time at the gym. Here, among the rows of dumbbells and treadmills, he could just be George, a guy trying to stay in shape and enjoy his workouts.

He had his routine down to a science. Mondays were for chest and triceps, Tuesdays for back and biceps, Thursdays for legs, and Fridays for shoulders and abs. He’d plug in his earbuds, crank up his favourite playlist, and get to work. The repetition was comforting, and over time, he’d come to recognize the regulars the same faces appearing day after day, each of them absorbed in their own world.

One face, however, had started to catch his eye more than the others.

She was new, or at least new to George. He first noticed her one chilly November morning, about three months ago. She had wandered into the gym with an air of confidence that suggested she wasn’t a beginner, but George had never seen her before. Dressed in sleek black leggings and a simple tank top, her hair tied back in a high ponytail, she moved through her routine with a focus that George admired. She was strong, no doubt about that. He watched as she effortlessly hoisted weights feeling comfortable while doing so and was engrossed in her routine, not bothered about anyone else at the gym, just like George.

It wasn’t just her strength that caught George’s attention. It was her smile, which she offered to the staff at the front desk as she checked in each morning. It was the way she seemed to tune out the rest of the world when she was lifting or on the treadmill, completely immersed in the moment. It was the way she caught him looking once, their eyes meeting for a split second before she looked away, a faint blush colouring her cheeks.

George didn’t know her name. She didn’t seem to be on social media, or if she was, he hadn’t been able to find her. But there was something about her that intrigued him, a mystery that he wanted to solve. He started timing his workouts to coincide with hers, subtly shifting his schedule so that he’d be there when she was. He didn’t want to come off as creepy or overly interested, but he couldn’t help himself. He was drawn to her in a way he couldn’t quite explain.

It was a rainy Thursday afternoon when fate finally intervened. George had just finished his third set of squats and was about to move on to lunges when he noticed her struggling with the leg press machine. She had loaded the plates onto the machine but seemed to be having trouble with the lever that locked it into place.

Without thinking, George walked over. “Hey, do you need some help with that?”

She looked up, surprised, and George felt his heart skip a beat. Her eyes were a deep, warm brown, and up close, he could see the faint freckles that dotted her nose and cheeks. She was even more beautiful than he had realised, George often joked he was incapable of speaking to women and he could feel his heart thumping as the adrenaline flowed through him.

“Um, yeah, actually,” she said, her voice soft but steady. “I think this thing is stuck.”

George leaned down and gave the lever a firm tug. It clicked into place easily, and he stepped back with a grin. “There you go. All set.”

She smiled, a little sheepishly. “Thanks. I’m usually fine with this stuff, but today it just wasn’t cooperating.”

“No problem,” George said. He was about to walk away when she spoke again.

“I’m Emily, by the way.”

He turned back, surprised. “George,” he said, holding out his hand.

She took it, and for a brief moment, George felt a spark of something more than just a handshake. “Nice to meet you, George,” Emily said, her smile widening.

“Likewise,” George replied, feeling a little awkward but thrilled all the same. “Do you come here often?” He then mentally kicked himself for asking such a stupid question.

Emily chuckled. “Sounds like a line, but yes, I try to come most days. You?”

“Yeah, same here. It’s kind of my escape, you know?”

“I totally get that,” she said, her expression softening. “I work in marketing, and sometimes I just need to get out of my head. The gym helps.”

“Same,” George said, though he didn’t elaborate on his career. Most people either knew who he was or they didn’t, and he found it refreshing when they didn’t.

They talked a bit longer, mostly about their favourite workouts and the best times to hit the gym when it wasn’t crowded. It was a light, easy conversation, and when they finally parted ways, George felt a warmth in his chest that had nothing to do with his workout.

Over the next few weeks, George and Emily started to see more of each other at the gym. They’d exchange smiles or brief conversations between sets, and gradually, those moments turned into longer chats. George learned that Emily had moved to the city a few months ago for a new job, which explained why he hadn’t seen her before. She was originally from a small town up north, and she missed the quiet but was enjoying the excitement of the city.

“I didn’t know anyone here at first,” Emily confessed one day as they were cooling down after a workout. “But the gym kind of became my place, you know? It’s nice to see familiar faces, even if we don’t always talk.”

George nodded, understanding exactly what she meant. “Yeah, I felt the same way when I first moved here. The gym was where I found my rhythm. Plus my housemates are idiots so it's good to get away,” he joked.

They started meeting up outside the gym, too. It started innocently enough coffee after a workout, a smoothie on the way home. But soon, George found himself looking forward to those moments with Emily as much as he did his actual workouts. She was easy to talk to, funny, and grounded in a way that George found incredibly appealing.

And she didn’t seem to know who he was.

This was perhaps the most surprising thing of all. George was so used to being recognized everywhere he went, his online persona preceding him. But Emily seemed blissfully unaware of his TikTok fame. She treated him like just another guy, a guy she was getting to know, not a social media star.

It was a breath of fresh air.

It was a crisp winter evening when things began to change. George and Emily had just finished a particularly grueling workout as George was now training for a race for charity and were walking out of the gym together, their breath forming small clouds in the cold air.

“Want to grab dinner?” George asked, trying to keep his tone casual. “There’s this great Thai place just down the street.”

Emily hesitated for a moment, and George felt his heart drop. But then she smiled. “Sure, that sounds great.”

Dinner was wonderful, full of laughter and easy conversation. George found himself opening up to Emily in a way he hadn’t with anyone in a long time. He told her about his life, his family, and his love for creating content, though he still didn’t mention the extent of his online presence. Emily talked about her work, her friends back home, and her dreams of traveling the world someday.

As they walked back to their cars, George felt a nervous flutter in his stomach. This wasn’t just a casual friendship anymore—at least, not for him. He was falling for her, hard and fast, and he didn’t know what to do about it.

“So, Emily,” he began, his voice a little shaky. “There’s something I need to tell you.”

Emily looked up at him, her expression curious. “What is it?”

George took a deep breath. “I—well, I’ve really enjoyed getting to know you these past few weeks. And I guess what I’m trying to say is, I think I’m starting to like you. A lot.” There was a pause, and for a moment, George’s heart pounded so loudly in his ears that he thought she might hear it. But then Emily smiled, and George felt a wave of relief.

“I like you too, George,” she said softly. “I was hoping you’d say something, because I’ve been feeling the same way.”

George couldn’t help the grin that spread across his face. “Really? That’s—that’s amazing.”

“But,” Emily continued, a hint of uncertainty in her voice, “there’s something I should tell you too.”

George’s smile faltered. “What is it?”

Emily took a deep breath, just as he had done moments before. “I know who you are, George. I’ve known for a while now. My friends sent me your TikToks ages ago, and I recognized you the first day I saw you at the gym.”

George was stunned into silence. “You—you knew?”

Emily nodded, her eyes searching his for a reaction. “I didn’t say anything because, honestly, I just wanted to get to know you as you. Not as ‘George Clarkeey, the guy on TikTok.’ And I’m glad I did, because the George I’ve gotten to know is incredible.”

George felt a rush of emotions—relief, happiness, and something else, something deeper. He reached out and took Emily’s hand, squeezing it gently.

“Thank you for that, Emily. It means more to me than you know. I wanted to be just me around you too, not the guy everyone sees online.”

"I think I would have been drawn to you anyway, famous or not because no one can resist you doing a squat," Emily giggled.

They stood there for a moment, the world around them fading away as they looked at each other. It felt like the start of something real, something that went beyond the likes and comments of the digital world. George had found someone who saw him for who he truly was, and that was worth more than all the fame in the world.

The days that followed were a blur of excitement for George. His relationship with Emily grew stronger with each passing day. They started spending more time together, not just at the gym but outside of it too. They explored the city, tried out new restaurants, and even spent quiet evenings at George’s place, where they could just be themselves.

For the first time in a long time, George felt truly content. He still loved making content and connecting with his fans, but now he had something—or rather, someone—who made his offline life just as fulfilling. Emily was becoming his confidante, his support system, and more importantly, his partner.

One evening, as they were watching a movie on George’s couch, Emily turned to him, a playful smile on her lips. “So, when do I get to make a cameo in one of your TikToks?”

George laughed, wrapping his arm around her shoulders. “Whenever you want. But only if you’re sure you’re ready for the spotlight.”

“I think I can handle it,” she teased, snuggling closer to him. “But no pressure. I’m happy just being part of your real life.”

George kissed the top of her head, feeling a warmth spread through him. “You’re already the best part of it.”

And as they sat there, wrapped up in each other, George realized just how lucky he was. He had found something rare and beautiful—something that made all the hard work, all the late nights and early mornings, completely worth it.

He had found love, not in the flashy world of social media, but in the quiet, unassuming moments of real life. And he knew that, no matter what the future held, he and Emily would face it together, one set at a time.

#george clarkey #george clarke #george clarke x reader

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