New guy desperately needs help :)

Hi everyone,

I've been looking to join a gym for some time (read years), but kept putting it off as I didn't want to look like the "skinny guy there who doesn't know what he's doing!"

Well, I now have some time on my hands and I'm going to the gym this week to check it out and sign up.

What I want to do it gain muscle/weight and add some definition. OK, a bit about me. I'm 35,  a little over 6'4" and weigh 14.5 stone. I'm broad-shouldered, but turn me sideways and I can hide behind a street light! :) Most of my life has been stuck in meetings or behind a desk so I've never had an 'active' job - but I've also never had the confidence to hit the gym. Until now!

But... I'm a complete newbie when it comes to this. I've been reading a lot about it recently and stumbled on this great site and joined the forum to ask for your advice and to get some help/encouragement :)

I'm not exactly fit, but do have a problem gaining weight generally. I can eat - a lot, and apart from a slight beer-belly nothing else happens :) I know I need to exercise but that's where the lack of confidence in the gym comes in.

For example, what do you suggest for warm-up and post-workout etc.? I was also reading a thread here last night and the suggestion was not to use Progain. I always thought gym-guys recommended it? Again, diet is a major area I need to change.

Also, is it worth me employing the gym personal instructor for a few sessions to get going - and is 'bulking up' something they will be involved in?

As I say guys I'm totally new to this so please bear with me, but I know I need to change my lifestlye and sort my body out, so any help is greatly appreciated!

Cheers!
Px3

Welcome to the site and well done for taking the plunge.

Remember we all start somewhere and it is all about consistency and pushing that little bit harder each time.  Take some photos and measurements before you start. After a few months you'll see some change and looking back at how you started is motivation.

I'd say you are best off asking the gym for an induction to show you the exercises. Before you sign up explain to them you want to gain NOT loose weight. If they give you some cardio do 5-10mins only before your workout as a warmup - I'd suggest light cycling - then do your workout. If the gym doesn't offer an induction then yes a personal instructor for a couple of workouts will help you along the way and make sure you are doing the exercises correctly.

You want to be focusing on compound lifst like bench press, deadlifts, squats/leg press and rows.  Combined with eating lots these will pack on the most muscle. If possible use free weights for these moves.

Eat loads and if you need help with calories then use one of the weight gain products in between meals. So 3 normal meals a day plus 3 weight gain drinks in between.

Make sure you get enough sleep/rest.

Take it relatively easy in your first few weeks otherwise you'll ache (DOMS) like hell and often puts people off.

HTH