When you click on links to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the eBay Partner Network.
Just started going to the gym so I am new to all this. I might have to copy someones routine because when I walk in the gym im like a lost puppy.I don't even know where to start.
How long do you guys usually stay at the gym for?
Just started going to the gym so I am new to all this. I might have to copy someones routine because when I walk in the gym im like a lost puppy.I don't even know where to start.
How long do you guys usually stay at the gym for?
Thanks for BUMPING this thread came in handy
find something at beginning you see yourself enjoy doing, pick machines which tailor to your goal (cardio/weight loss, build body strength)
dont be an over-achiever going over your resistance. stick to process. your body will communicate itself when you can take it to next step, keep it natural
edit:
also, most machines will have a diagram explaining which parts of the specific body you are working on. Thats how I've learned and also as you become a regular member, you will see familiar faces and you can see what they do at different times.
Ok I'm bored so I'll type this up. Good routine to pick up size and strength a la Starting Strength. Good for beginners too but with proper technique taught. I'm putting a 3 days a week split since that's my schedule. I also do some form of interval training cardio after for ~15-20 mins.
Routine 5 sets of 5 not including warmup sets for main lifts. Accessory lifts can vary and I typically prefer 3 to 4 sets of 8-10. Warm up as needed but don't fatigue yourself either. Don't be afraid to take 3 minute warmups.
Day 1
Squats
Lunges (if you dare)
Calf exercise
Day 2
Bench Press
Incline Press accessory (can be dumbbells too)
Overhead Press
Dips or dip machine if you're a heavy fatass like me
Triceps accessory
Day 3
Deadlift
BB rows 3-4 sets/8-10 reps
Lat Pulls or pullups if you're nasty
Biceps accessory
In and out of the gym like ~90 mins with cardio included even with 3 minutes breaks. If you're lacking in a certain body part you can add it in on another day. Muscles love frequency (how many times you hit in a week). Increase weight when you can at least weekly a la periodization. When you hit plateaus switch it up to 3x3, 3x5, or 2x5-7 but heavier weight. Deload week every 3 mos either taking it off or lowering intensity (weight in lbs) varies by your age/body/recovery ability.
Mon and Thurs: Chest and Tri's
flat bench: 10, 8, 6, 4, 2 (Thurs: 3 x 5reps)
incline bench: 10, 8, 6 (Thurs: 3 x 5reps)
lower cable flys: 3 sets of 10~12
skull crushers: 3 x 10~12
cable pull down 3 x 10~12
single cable tri extention 3 x 10~12
Tues and Friday: Back and Biceps
Pull-ups , lat pull-down, close grip pull-down, cable rows, dumbbell rows all 3 x 10~12, 45lbs plate trap raises 3 sets of 5 slow/10reg speed reps and lower back raise.
e-z bar curl, dumbbell curls, single arm curl, reverse curls, forearm dumbbell extension and forearm curls all 3 x 10~12 reps
Wed/Sat...: Shoulders and legs
Military press: Pyramid 10~2
lat raise 3 x 10~12
seated rear dumbbell raise 3 x 10~12 (superset)
seated plate raise 3 x 10~12 (superset)
seated dumbbell shrugs 3x 15 (superset)
cable pull 3 x 20
squats pyramid 10~2
leg extension 3 x 10~12
curls 3 x 10~12
leg pressw/calf 3 x 10~12/ calf 15 reps
throughout the weeks simple abs and cardio (bike or elliptical)
I've tried getting away with that and didn't really get abs. Granted my diet wasn't great at the time. Plus I was like 38/39. My buddy who was in his mid 20's and already had abs maintained them nicely while getting bigger and stronger. Point is everyone's different because we've all known the guy who got abs without even walking into the gym and eating Taco Bell everyday But I agree, the compound lifts will hit your abs more due to the need to stabilize your core with a bar on your back, on the ground, or over your head. My buddy who I was teaching how to squat had to lower the weight he usually does on the smith because of the need to balance with his core.
You guys think core is even necessary? If so, what's your routine?
I figured if you do compound lifts properly, that should build up your core anyway.
Then again, I've never had a six pack can't bring myself to eat properly for a sustained amount of time.
Working out your core is essential to helping your other lifts, providing back support and of course helping achieve that six pack. However, if you ever want those abs to poke out, you know what they say, "abs are made in the kitchen". Your food intake highly dictates how lean you can get in addition to your workouts.
I am (trying) doing core regularly now. Don't want my body all imbalanced. Plus should help with any potential back issues.
Funny story, last week after an intense ~1 mile worth of constant stairs, I decided to do ab ripper x at home for extra credit. Only finished half of the routine, it was way too painful to continue on. The DOMS a couple of days later was so excruciating that I had to call in sick. Because of a pulled groin
I was unable to stand up fully straight, and I walked like one of those hunched-over 90-year old grandpas. It was hell trying to get up off the couch, so I stayed there for most of the day. My sister was working from home that day and had many laughs at my expense.
100% dead srs, this is what I looked like walking, except I felt like my knees were bent a little more:
01-22-2015, 11:56 AM
can't bring myself to eat properly for a sustained amount of time.
But I agree, the compound lifts will hit your abs more due to the need to stabilize your core with a bar on your back, on the ground, or over your head. My buddy who I was teaching how to squat had to lower the weight he usually does on the smith because of the need to balance with his core.
