ATOT workout guru's

[OverVolt]

Well, I have depression, and I need to start working out, period.

I know tons about nutrition, but not so much about sports nutrition.

I need to gain some muscle mass+overall mass, I'm thinking of trying weight gainer, but the stuff in general seems unhealthy.

At any rate, neither of my parents worked out, I never worked out much with friends, so I'm clueless. I tried googling but didn't find many good resources.

Anyone have a clue? Thanks <3

 

[Shujaa]

- get someone to show you techniques for exercises (gym staff for example)
- don't start lifting heavy weights straight off in exercises you haven't done before
- start light, whether that is light weights or with bodyweight stuff (eg pushups/situps)
- don't go crazy for 2 weeks and then give up because you can't keep up the pace, ease yourself into a routine that you can keep up
- plan out a weekly routine that covers all areas of your body you want to train, ideally including Back, Arms, Chest, Shoulder
- This website is a good resource. Also check out this page for exercise ideas that you can fit to what equipment is available. Same rule applies as before - don't lift heavy on exercises you haven't done before! Start light and get the technique down first.
- eat more, this will be easy as your hunger will go up with training
- if you are underweight/slim, you will see a noticeable gain muscle ("newbie gains")
- if you are overweight/plump, you may not notice a change for a while, but bodyfat will get lower and muscle will increase underneath

hope that helps.

 

[GenHoth]

I'd recommend Rippetoe's starting strength guide

But you should actually get the book from amazon as it covers everything more in depth.