Getting stasrted in the gym

McNulty

Back for advice again after getting ideas on diet and cardio though here...
I have now joined a gym near work that I can get to for about 45 mins to 1 hour three days a week. I want to use it mainly for a weights programme and my goal (in conjunction with my diet) is to lose some weight and gain some muscle.

My question is around the best way to structure a programme over three days. These are basic questions I know but I have to start somewhere!!

1. How do I identify the best weights to use and the split between machines and free weights? (There are dumbells up to 25 kg) and some benches (and a machine that looks like it's for squatting?)

2. For the time I have, should I be going for a full body routine each day, or spit the three days into arms/chest, the legs, then core?

3. How do I work out the weights to go for and the reps - eg 5x5 or 3 x 12? How do I work out what weight to start on?

I know these are basic questions, however I went last week and pretty much just went for it so I need some structure to it (I've been suffering for a couple of days!)

cheers

Jim

EileenG

The most important thing is to do something.

I'd start with compound lifts like squat, deadlift, bench press, pull-up, dips, military press, stiffleg deadlifts, lunges, step-up, bent over rows, barbell curl, close grip bench press, plank, hyper-extension, wood chopper.

If necessary, get a trainer to show you how to do these properly. Use light weights until you are sure of your form. Then increase to the point where you have to struggle to finish a set. 5x5 is a good system, so is 3x8-10. I'd start with full body workouts, then when you have more experience and your muscles are used to being hammered, you can do splits.

Most of your work should be on free weights. Use machines for assisted pull-ups and dips if necessary, but if it's a straight choice between machine and free weight, go with the weights. Apart from anything else, there are no queues to use the dumbbells.

Be very wary of the Smith Machine. It's supposed to be safe, but I've injured myself far more on those than on anything else. It locks you into a range of motion which may not be natural for you. If you have no spotter, you can do squats just holding dumbbells in your hand.

McNulty

Thanks EileenG

I'll have to look up some of that but I get the gist - can the bench presses etc be done with dumbells rather than a barbell as there doesn't appear to be one in the gym I'm in?
I take the point about getting it right first then upping the weight

thanks again

EileenG

Yes. There's a lot to be said for using dumbbells. Barbells let you lift a heavier weight, but DBs make you work harder to stabilise them.

Go to this website for a demo of how to do most exercises. www.exrx.net/WeightExercises/Quadriceps/BBSquat.html This one is barbell squats.

McNulty

Thanks again, that's a fantastic site - all becoming clear!