Weight Lifting Help

[thecreasemonster]

Hey guys this is my first post here so im still trying to get uses to everything around here but this forum seems really sweet!
Anyways im a freshman right now about 5'6" and 120lbs im not lanky and a lot of people say im actually pretty buff for my size but i've never really gone to the gym or actually gotten into a routine workout schedule.
Soon im going to start going to the gym and i was just looking for some basic knowledge so here's what i would like to know:
-how many times should i workout a week
-whats a good beginner workout schedule
-some good machines/weights to start with and reps
-protein/supplements?
Im going to be as committed to this as i can as i really want to stay in shape and get bigger but im going to be honest, i've never been to a gym and have absolutely no idea what to expect so any tips will be greatly appreciated and any details/explanations that you feel are necessary for me to know as a beginner are welcome.
Thanks guys!

[amarok]

Id help you out, but I'm definitely not the person to ask. If you haven't found anything and don't want to wing it, just start doing push ups, so you can do something. Someone on here will have more info than me.

[derekk]

Start with compound lifts and movements, don't worry about working out certain muscle groups on certain days. You can do that after you've built up a strong base.

Only lifts/exercises you have to do:
Benchpress
Deadlift
Back squat
Pistol squat
Pullups
Dips

You can also add wrist curls, calf raises, plate raises, and bicep curls if you want. If you feel like it, you might as well add in a few sets of those towards the end of your workout, but don't feel like you have to.

Staple Rules:
-You want to be doing pulling exercises twice more often than pushing exercises to avoid muscle imbalances and poor posture.
-A typical rep range for each exercise is 8-12 reps. You want to complete three sets of each so adjust the weight as needed. You may want to use a higher rep range and lower weight the first set, and then lower the rep range and increase the weight the next sets, or vise versa. It's up to you.
-Regarding pistol squats, pullups, and dips/pushups, (all bodyweight movements) you want to master these movements (at least 15 straight reps each) without added weight and then progressively add weight and lower the reps as you get stronger.
-You do not have to work out your abs, as they stabilize the whole body and are constantly at work, but if you want to, you can implement weighted ab exercises if you feel like it. You can start off with bodyweight ab exercises to gain some core strength if you dont have much already, but if they're already in good shape, you're gonna wanna add weight because otherwise you'll just be burning muscle. Use a 10-20 rep range for these. (youtube.com/watch?v=Cb6UPLjp3yA)



Diet
Diet is also going to be very important for you, considering you weight/height. I'll assume that you're within the 8-12% body fat range, which is quite low and have a fast metabolism. Please correct me if I'm wrong.

Having said that, you want to EAT EAT EAT EAT, and preferably aim to gain 20-40lbs more. For example, last year I was 5'6 120lbs, and now I'm at 5'7 140lbs. If you can afford it, pick up some protein powder. If not, that's totally fine. I don't even use it because I only work out at home (backpack and books for weight) every now and then.

Foods/drinks to avoid:
-Food and drinks containing high fructose corn syrup or corn syrup. This includes bread, juice, jelly, crackers, chips. Be careful because it's in almost everything, especially if you live in the US.
-Poptarts
-Foods excessive in sugar
-Doritos, cheetos, Little Debbie snacks, chips (you can eat chips in moderation), and certain cereal.
-microwave dinners/snacks

Foods/drinks for you to eat
-First of all, eat 2x what you eat on a daily basis starting now. You wont feel like doing it, but you need to. 120lbs at 5'6 isn't good.
-2-5 peanut-butter-and-jelly sandwiches a day. When you make your sandwiches, put peanut-butter on both sides of the bread and then put the jelly in the middle
-steel cut oatmeal (regular oatmeal if lazy)

that's it. Since you're gaining weight, your diet doesnt have to be that strict. Just know not to eat those foods I listed above, and to eat PB&J's, oatmeal, and in general 2x as much food as you normally do.

[sribeast21]

^^^ listen to this dude. He knows what he's talking about

[footballpua]

Just about to help you out but looks like derekk's got ya. Only advice I can give is to keep doing the stuff he gave you and don't give up. Reward yourself for doing the routine and eating the diet and punish yourself if you stray from the path. Have some of your friends hold you accountable if you need to.

[handricks]

Consider enrolling in a fitness class. Workouts in the gym and fitness courses are both excellent ways to push yourself, improve your performance,