How to Start Working Out (Beginner Weight-Lifting Checklist)

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[@AlexanderBromley]

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[@psyoperator]

Brah... I think you got a obsessive thumbnail issue. Think its from the speed? Just pick one will ya???

[@AlexanderBromley]

I sure do! I'm fighting for attention amidst the other things on your phone screen, which means something as dumb as color and composition can (and has been) the difference between 10k and 500k views. Small vids don't bug me that much but when I put time and money into bigger ones, and when I know I cover the topic better than anyone else,. I'll spend weeks tweaking it. Quality of my videos doesn't matter if no one makes the decision to watch. My thumb game is admittedly wack, so I average 3-4 changes before something sticks. EDIT: lol I typed this while working on my 4th thumb for this vid. Enjoy.

[@psyoperator]

@@AlexanderBromley I would suggest that the difference in views could be related to other factors. But I will admit... The only reason I clicked on it again was because the thumb AND title were different.

[@thrusteavis]

I'm 27 and have pretty much wasted 12 years floating through life ever since I dropped out of highschool leeching off family and girlfriends, abusing substances... Trying to be a decent person by getting sober and building productive habits... feeling excited about starting to work out even though I dont think I'll ever be exemplary at it

[@onerider808]

That is badass. Welcome to freedom and the New You. You got this!

[@keshavbaheti4047]

You got this bro our past does not define us

[@ericreed2064]

I was a tubby little shit, who was bullied a lot before puberty. Puberty hit me like a Mac truck before the other dudes, and my frame filled out by the 8th grade. I started bullying the bullies, and after school I just felt shitty about myself. Got really hard into drugs, got sober after about 15 years, and turned to food as a replacement. Got fat AF again, and now I have replaced drugs and overeating with lifting. TMI, but I like to throw it out there to see if anyone can relate.

[@Skoopyghost]

I was bullied my whole life. The first time I went to the gym. I had too many friendly jacked dudes be way too helpful.

[@-Eternal-Damnation-]

I love hearing this kind of thing! 😁. The gym has really transformed my life and I've only been going properly for 1.5yrs. So excited to reach my potential 💪

[@John_on_the_mountain]

I was a bully my whole life. First time i went to the gym, i bullied the smallest guy there

[@anonymousalias.5059]

​@@John_on_the_mountain💪🏻💪🏻💪🏻

[@jd9119]

@@John_on_the_mountain #meToo

[@StaalBurgher0]

​@@John_on_the_mountaina normal cycle unfortunately

[@chikara2392]

hands down best fitness channel out there. 360 degree view of fitness mixed with philosophy is the way to go

[@12mrajay]

Do you have a program for beginners that takes all of your advice into account so that I can learn how to train myself as a natural average dude who wants to get muscular but not a bodybuilder or powerlifter? I have to start somewhere with a program to know how many exercises, how many sets, how many repetitions I have to do and with what intensity and when and how I should increase sets, reps, exercises to achieve progressive overload because so many claim that Arnolds Split you mentioned is not for naturals, way too much volume!? are you the right professional if I want to know all this? I would love to purchase programs from you and I would love to see a beginner video series from you hot to get big. thank you very much

[@noncog1]

Starting strength

[@manuelsiegelin3997]

@@noncog1 he said he wants to build muscle!

[@noncog1]

@@manuelsiegelin3997 and he will...

[@machado7763]

I would love to see a beginner series too, especially how to build some muscle mass as a natural lifter

[@procroustisk]

@@noncog1 no one ever got big using a starting strenght or linear progression approach! stronger, yes, but not bigger when the main goal is to build muscle and get bigger and overall more size. there is a reason why bodybuilders train entirely different than powerlifters or strength athletes. Strating strenght is not a good advice at all for someone who wants to get bigger in the first place, even as a natural

[@coldmountainsaga]

I’m 30. I have recently started lifting after seeing what it did for my fiancée who has been running the Starting Strength program. I used to be a rock climber in college - even managed the rock wall at my university- thinking foolishly that I was better and more functional than the lifters on the weight floor on the other side of the rec center. Climbing is a great sport and very functional no doubt. But man, Bromley, if you had been a voice out there when I was 20 I think everything might be different. Then again, maybe it’s only now after all my experiences that I’m truly ready to commit to training like I never was able to in climbing. Lifting feels like “the thing”, the forge that builds not just my body but my character. Thanks for your advice and wisdom, Bromley, it’s good to have your voice available on this journey.

[@ericreed2064]

I love helping anyone less experienced than I am.

[@user-ek3iu5ni9m]

Just found you're channel and I'm loving it! I'm not new too lifting but I had too stop for awhile due to a foot injury that happened back in December - I had 4 foot surgeries and 1 8 hour leg bypass since January but now I think the nightmare is over,so I started lifting again about 4 weeks ago ( I lost Alot of weight and Alot of strength due to these surgeries) I'm getting my strength back,I can feel it & I can see results - I go back to work on Monday and I'm so happy about that! Thankyou,I'm so happy that I found this channel!

[@onerider808]

I’m 65 and have been lifting since i was 15….but I’ll listen closely, because…Bromley. You can always learn something, or at least refresh motivation.

[@runeandersen7022]

Great video...You and Dr Mike are gods in my lifting universe.

[@bobnewkirk7003]

Great video Bromley, the editing and animations you used really helped emphasize the topic. Your production quality and accessibility of information is really separating you from many other content creators in this space, well done. In regard to my own fitness journey, just remember that everyone starts from different places and is at different places in their journey. I was a semi-sedentary computer nerd in school (loved the DBZ clip), took my freshmen mile run and got a time that was so bad I almost didn't finish ahead of the walkers. I joined cross country (built like a shotputter) and was the slowest on the team but slowly I improved to the point where I ran a marathon. Fast forward to today and I've spent so long in endurance sports that when I tested my 1RM on the big 3 I did so poorly that I felt like that Freshmen again. However this time I have a ton of resources, like this video, and am already making progress. Learn, take it slow, and eventually you will get there.

[@andre9095]

Overcoming gym related bullying and allowing myself to have big bold goals was crazy hard and absolutely worth it.

[@thingsyoumightnotlike3622]

Without it having to be the only way that you can this, a thing that will make you comfortable in your first day at the gym is that you do about 5-6 months of 4-5 home bodyweight workouts per week. If executed properly, I've found, that it impacts you coming back to a gym full of people from a long time without training more manageable. As you will start as novice rather than beginner. For those that are feeling uncomfortable try and do that with all the proper techniques at home and see that you can implement 70% of that when working out with weights, and be less stressed.

[@jd9119]

To any rookie, the advice I'd give you is to learn good gym etiquette. First we all get stinky sweating in the gym. Don't go there already sticking, shower regularly and use deodorant. Also, wash your gym clothes regularly. And if the place is busy, don't hog all the equipment with some stupid circuit training. If you want to do that, come when it's not busy. Don't sit on the equipment and play on your phone. In fact, try to limit your rest periods between sets as much as possible. There are likely other people wanting to use whatever equipment you're using. In fact, ask them if they want to work in with you. It's a great way to both train with somebody better than you AND make friends in there. And the other thing I'd tell people is focus on form for every lift you do. You might even want to bring a phone tripod and record yourself doing your lifts (not all gyms will allow you to do this). Then you can see what you're doing right and what you need to work on. If you see a good lifter at the gym or in a KZbin video, try to copy their technique. Weight and reps will come over time and you'll make a lot more progress a lot faster if you avoid developing bad habits. Hiring a competent trainer will help you a lot. But there are a lot of really bad trainers that will just waste your time and take your money. So it's worth looking around for a good one.

[@petecarstensen3671]

Awesome video man, I’m only halfway through but I appreciate this so much. I gave a short presentation on powerlifting for a training exercise at work yesterday and it couldn’t be more true about meatheads like us loving to share everything we know about lifting and loving to help anyone we can. It felt so good to see my peers so engaged in my presentation and ask so many questions, I was thrilled to fill them with as much knowledge as I could. But you are really nailing so many points I was trying to make clear to them in a very well organized fashion, makes me really appreciate how well you’ve refined your content over the years. Awesome stuff man.

[@adhamsalem9121]

Alex: the kid realized he needed a test. Doppio: Ko re wa shiren da. And proceeds to take off his top.

[@patricknoone2152]

Love the shout out for greyskull at the end. Im running it a 2nd time in a row to see if it works for me. Had fun the first go round though.

[@G2S_Tv]

Im 80 percent blind and get around the gym with my Cain I m first serious year lifting knocking on 300 bench and working towards same for squat I m looking for help and sponsor im serious I m real life daredevil I just stopped training MMA a year ago and went all in on lifting this year

[@arica1798]

Thank you. I want to look good, cause then I usually feel good

[@Random_podcast__clips]

Great video, thank you for it. I'm 16 and just started lifting. In my gym there is that huuuuge guy and every time I'm there he gives me tips. B)

[@zerksari]

I'm almost 50, started lifting at 13 (very mildly and with supervision). It could be me speaking, meaning we are fully in sync in regards to training.

[@williesnyder2899]

Another very helpful episode!

[@espenstoro]

Good tips. I know how out of place I felt the first time I went to a gym, I felt everyone staring at me. Of course nobody did, but it felt awkward. If you're new, just know that it'll pass very quickly. Everyone's been there.

[@TalsBadKidney]

posing on the liberty bell aaaahahahahaha hell yeah dude

[@mrsmuuve]

Love this. Wonderful information and definitely resonated with my journey also. Keep the great stuff coming man

[@StephColbertsonStrength]

Solid tips

[@suburiboy]

I feel like, as an 30 year old who has bad habits developed over years, losing fat is WAY harder than building strength and muscle. I feel like most people will with a few years of training receive all of the health benefits of getting stronger and building muscle(then you need to keep training to maintain it). How much does a 500 lb squat improve your health over a 400 lb squat? Probably not much. But going from 300lb body weight to 250, or 250 to 220, those are huge differences. I still haven’t figured out how to lose weight effectively. It’s easy in theory, but hard to implement when stress and temptation are in your life.

[@H8RMAKR_]

I know this is going to sound oversimplified but it's all it takes. Eat less calories. I spent my life eating my way to 310 pound at 5 foot 8. About 16 months later. I'm 220. I began powerlifting and just decided to eat less and never drink calories. Nothing super special or restrictive. I still eat junk often and eat a good amount. I just limit myself to small breakfast like some oats. Usually no lunch, maybe some protein powder and dinner I eat a baked potatoe or two, a veggie of some kind and some meat. Sometimes a couple small spoons of peanut butter and jelly with no bread. You can do it man, just have to decide that it's what you want and put your mind and body to work.

[@suburiboy]

@@H8RMAKR_ how do you do that while retaining mental performance at work and not committing murder? I can resist eating okay if I’m focusing all my energy on it or distracting myself with fun/entertaining things. Basically, I find that not eating takes a lot of mental energy. Like, how do you fall asleep while craving?

[@H8RMAKR_]

@suburiboy couple little tricks with food choices. Let's address during work, we can look to thinks like protein and lots of fluids to keep you hydrated and feeling full. Caffeine also suppresses appetite. At night, I eat a baked potato and a kiwi before bed. Kiwi has been shown to help you fall asleep faster and stay asleep easier. White potatoes are one of the most satiating foods there are. Pretty low in calories for how much you get and you feel full and satisfied a good whole

[@rowanmoloney1559]

High protein, high fibre, low calories. Change what you eat first, not how much. So meat, whole grain carbs and fruit. You could eat a shit ton of those whilst working out and lose weight at the same time

[@H8RMAKR_]

@@rowanmoloney1559 my brother in christ, there is literally one rule. Calories in, Calories out. You cant just "eat a shit ton" of something just cause its good for you in youre exceeding you caloric demand because then you'll not lose weight. I tried that way and it simply isnt viable. The single biggest factor in losing the 100 pounds ive lost is the initial portion reduction and getting my stomach used to the smaller meals that made overeating not only undesirable but uncomfortable like it is for a normal person. Eating less is the key. You can do this in various ways but at the end of the day you MUST be in a caloric deficit.

[@elemair9210]

Due to injuries I can only do machines, cable and bodyweight exercises ... How can I make the best possible gains without free weights and the basic compound exercises ?

[@snoopyflick9519]

Great stuff. Just wanted to add, if you want to try olympic style weightlifting, try it before you get big and jacked. A lot of people coming from body building or powerlifting really struggle from the mobility needed that are harder with big muscles. You don't need to go all in, though any good program for beginners is much broader than just snatch and clean n jerk. You'll definitely get stronger and gain muscle if you're a beginner tho too. You can go from high level powerlifting/body building to Weightlifting, but the reverse is much easier.

[@MyName-jd8qq]

Been here for years glad to see you so popular now. See you at 500k

[@natas4301]

the thumbnails you cycled through were so unsettling ngl

[@mukaden2441]

another fantastic video

[@ghostecho3189]

God bless you bro

[@kohp]

Thanks man. Say hi to your dog for me

[@Hiihtopipa]

Im from finland and we just dont talk to strangers. Yeha you can ask for help, but we really dont do the whole stranger asking about your day thing :D

[@karkkimarkkinat2109]

Kyllä sali on monelle suomalaiselle jätkälle sosiaalinen juttu 😄

[@Hiihtopipa]

@@karkkimarkkinat2109 puhun keskiarvosta.

[@drip369]

Awwuh

[@hectorhernandez8745]

Hey Coach Alex, I just started Fullsterkur and wanted to reach out for a few questions. Where can I ask that’s convenient for you? Thanks, all the best

[@TheJipino]

Thumbnail looks like Tom from Juji.

[@RileyKidder-oc3ql]

Alexander, are you in the SA, TX area now? If so are you taking on any clients, or offering any day session type situations?

[@pretty_flaco]

Mens Health, Flex, etc never (in my knowledge) did this type of content in their mags for pure newbies

[@bobobubu7850]

I would like to train my body, but doctors say I'm not allowed to lift, because I have L5 vertebrae smaller from birth so all day long I do nothing, I have a sedentary lifestyle and this is frustrating.

[@ruhapsayaksra8906]

Better to live a day as a lion than 100 years as a sheep

[@jwwaco]

I just found you. Great Channel. I started running and juicing in my 50’s and started CrossFit in my 60’s ; love at first brutal workout. I love your story. I had a bunch of bullying in my day. Mostly from lack of confidence. I’m looking forward to more of your content. Thanks.

[@quinbobb1639]

bromley looking jacked again

[@drip369]

💪

[@danielcastel3000]

For the algorithm!

[@edoardobrocca7985]

I need help, i'm trying his kong program, but i can't decide on the rest between sets, i'm keeping above 2 minutes, but i fear its too much for hypertrophy, help please?

[@hamudi4841]

Totally fine. Rest as much as you need to feel ready and strong for the next set

[@cheeks138]

Hi, please give us a beginner bodybuilding program

[@samoriab5999]

im 1:32 seconds into the video...the kid is you...

[@olindblo]

Bro, word of warning: KZbin algorithm heavily punishes changing thumbnails (for obvious reasons) and I’ve seen this video in my subs with at least three different thumbnails now. Just pick a thumbnail before uploading and stick to it. Work on improving your thumbnail game and practice acceptance when you change your mind after uploading. Hopefully this comment boosts the algo though, keep up the grind 🙏

[@AlexanderBromley]

I appreciate that, but the only penalty is for putting up a worse thumb/title or for it becoming misleading clickbait that kills watch time. As of 6 monts ago: kzbin.info/www/bejne/qnu4Zmd9m51re6s If a video has great watch time (which all of mine do, including this one) KZbin wants to promote it, but it's the creators responsibility to package it well. They heavily encourage testing titles and thumbs, which is why extensions like TubeBuddy have A/B split testing features that do this automatically.

[@Explorshon123]

The beauty of training at home is not having to wait for other people to finish on that machine/area etc. IMO that's the worst thing about the gym.

[@Zaeyrus]

Very good video, love your channel, but one small thing. I'm not sure how you choose sponsors, but I'd say mattresses might not be the best choice for this particular, you should have had boostcamp sponsorship on this one

[@GlacialScion]

.

[@drip369]

;

[@-Eternal-Damnation-]

..

[@nakkimunat7153]

,@@-Eternal-Damnation-

[@madlad5710]

...

[@-Eternal-Damnation-]

....

[@MrEsPlace]

I started out just running every day and getting the best foundation I could, with cardio. Along the way I learned everything I could. I got into weighted sleds as a method to get faster, which works. That evolved into going to the gym where everyone was an asshole and it sucked floppy donkey dong. Everyone was self centered, arrogant, wanted to be left alone and annoyed anyone and everyone. The owner was a jerk that withdrew money from my account, arbitrarily and erroneously. Had to tell his steroid filled psycho ass off to his face to get out of the contract. Now I workout at home in my backyard alone with my own stuff, luckily I'm a carpenter and I can build a lot of the machines after seeing them. Gyms suck. People suck. Alex is wrong here.

[@adamoreilly2489]

I like your channel, and you've always had very informative videos, but you could try making them shorter. It's difficult to listen to a video for that long. What about finishing a Strength Training program with a calisthenic "Dropset"?

[@zsahe21]