Here ultimate beginners workout guide in 2023

 Today, we're going over exactly what I would do if I just started working out the Ultimate Beginner's Guide. If I could go back in time and talk to my younger, dumber self, let's get after it. Well, first things first, I have to sit down and have the patient's talk; hey there, little buddy, I know what you're thinking: pool season is right around the corner. Or maybe you got a date this weekend, and a woman may or may not touch your penis, and you're worried she's got to navigate past your chubby little stomach. And she could get distracted and a finger banging your belly button for a half hour instead. 

But know, if you want to make a lasting change and make working on a part of your life. You have to be consistent. And you have to have patience, which is hard to hear, especially when starting. Because you know, no matter how you train, those first four to six weeks are mostly neuromuscular adaptation. So your strengths didn't go through the roof, but in terms of muscle mass, dismal gains, but you still got to take those progress pictures, and then look at them and say, my life, but know that you're on the right track, and everybody has to go through it, and you're making progress.

 Another thing I try to hammer into my younger, dumber self is that when it comes to putting on muscle, the goal is not to win at all costs. And I'm sure you've done this yourself, or at least seen somebody do this because when somebody is new to the gym, they're not all at war with every single rep. After all, they think growth lies at the top of each contraction. So they'll bounce the weight off there. They'll dry humping up, they'll do whatever, it takes us every other muscle, but the one they're trying actually to hit to get the job done.

 But in reality, you're just flexing that muscle against resistance; whether you're holding a weight or working against a machine, it doesn't matter. It's the same thing; you're just contracting that muscle. I can't tell you how long I wasted trying to move the weight. Instead of focusing on the contraction, the day you figure out how to stay in the moment and let that muscle you're trying to hit fail is the day you'll start making serious progress.

 Another thing I do is teach myself how to be efficient. We all do this; we spend three hours in the gym every day, every body part twice. And the only reason we leave is because our blood sugar would drop. As you get older, you realize you get the same results. And half the time, if I had to recommend a split for myself, I would just say Do whatever you enjoy because there are even splits now that I wouldn't be consistent with, like a three-day split; those workouts end up being so long, one day's a chest, shoulders, triceps, by time to get to triceps, you're like, fuck you.

 But new trainees need to get as much time as possible with each muscle because, let's say, you start with a push-pull legs routine; you might only have one movement that entire week that exclusively targets those lats. And for most people, that's a tough muscle to connect with. It could take you four or five weeks to figure out those lats. But let's say instead you just took one day and hit your lats from every angle and movement you can think of. By the end of that day, I guarantee you know how to engage those lats. 

And I've seen some people recommend starting with five by five. But to me, that's crazy because you'll probably die; your form is going to be complete shit. Because even now, it would take everything in me not to screw up that form. Because if you're going to fail five reps, you have moved some serious weight. And when you're brand new, it will break you. So start with a higher rep range, 1520 reps, and figure out how to fire that muscle. And if you want to move on to something else, you can, but at least at that point, you'll understand how you can track each muscle, and then you can go from there.

 Another thing I tell myself is don't focus on your strengths; bring up your weaknesses because everybody will have one or two body parts that outpace the rest, and they will whisper in your ear, hey, hey, I know it's leg day. But let's train arms. Again, any experienced lifter will tell you they have a perfectly symmetrical physique smaller than having one or two freakish body parts because it might sound good. Still, you're looking at all I'll never forget; I got a job at a bar when I was younger and saw the bartender was jacked. I remember looking at him and doing the same thing. 

He got all excited until the end of his shift. He walked out from behind the bar. I couldn't even hold it back. I just said what the fuck do the legs look like? Two baby legs of the conversation turned to nutrition; I would slap myself because I was the Michael Scott of carb loading. That's not even a joke. Once, I went to Olive Garden before it worked out and got the never-ending pasta and breadsticks. I've never had more of a painful pump after one set and then violently shift for two hours in my life. 

If I had to simplify macros for my younger self, I would focus on hitting my daily protein needs. And then adjust your other macros based on what you need. Now, with that little fat, deep down inside, if you want a nice little reminder that you can leave on the home screen of your phone that will keep you in check, write it down. I feel bothered when you are fatter than you think you are. So, as a beginner, you will make some mistakes no matter what you do. But if you have patience, you find a routine you love, you can be consistent with, and you focus on connecting with the muscle, and you don't bullshit yourself.