gym programme

mickman

hi everyone

i have been swimming twice a week and have now joined a gym as i want to develop muscles and tone up etc. im fairly toned already but want to take it up a few levels. im 6'1 and 12.5 stone. i was wondering would anyone have a programme or tell me where i could get one to help me know what ammount of each machine i need to do. ill be going 4 times per week

EileenG

Forget the machines, base your workout on compound exercises, especially squat, bench press, deadlift, stiffleg deadlift, bent-over row, pull-ups, dips, woodchopper, lunges, military press.

Ideally, aim for three sets of eight reps of each at a weight which causes you to struggle on the last rep. This won't take too long, but it's tough, and you'll probably only need to do it two or three times a week.

mickman

forget the machines? is this really the way a man can develop his body and muscles? why is there any gym in existence so?

mickman

EileenG wrote: »

Forget the machines, base your workout on compound exercises, especially squat, bench press, deadlift, stiffleg deadlift, bent-over row, pull-ups, dips, woodchopper, lunges, military press.

Ideally, aim for three sets of eight reps of each at a weight which causes you to struggle on the last rep. This won't take too long, but it's tough, and you'll probably only need to do it two or three times a week.

with regard to all this above, what are woodchoppers? lunges, military press etc ?

EileenG

The machines are better than nothing, but not nearly as good as compound exercises. Gym goers like them because they are easier than barbells. Compare a barbell back squat to a leg press, and you'll see what I mean. But the squat will develop you far better, and improve your balance and functional strength much better than any machine.

There are very few occasions in life where you have to lie on your back and press a weight up with your feet. Lots of occasions where you have to pick up a heavy weight, though.

mickman

EileenG wrote: »

The machines are better than nothing, but not nearly as good as compound exercises. Gym goers like them because they are easier than barbells. Compare a barbell back squat to a leg press, and you'll see what I mean. But the squat will develop you far better, and improve your balance and functional strength much better than any machine.

There are very few occasions in life where you have to lie on your back and press a weight up with your feet. Lots of occasions where you have to pick up a heavy weight, though.

are you saying that i wouldnt need to join a gym to achieve what i want to achieve? i have a gym package that covers me saturday and sunday when i go swimming.

EileenG

mickman wrote: »

with regard to all this above, what are woodchoppers? lunges, military press etc ?

Military press is where you start with a barbell at chest level and press it above your head. www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

Woodchopper is where you start with a moderate dumbbell held in both hands over your right shoulder and facing right. Bring it down across your body so it finishes at your left shin and you are looking left. (as if you were swinging an ax) Bring it back up to your right shoulder. Do all reps on one side, then switch to the other. Great full body exercise.

mrpink6789

mickman wrote: »

are you saying that i wouldnt need to join a gym to achieve what i want to achieve? i have a gym package that covers me saturday and sunday when i go swimming.

Technically you dont have to join a gym yes, you can go and bench press your plasma TV if you want and work your way up to your fridge but I think you mistook what EileenG said. They meant, forget the machines, use free weights instead.

EileenG

mickman wrote: »

are you saying that i wouldnt need to join a gym to achieve what i want to achieve? i have a gym package that covers me saturday and sunday when i go swimming.

No, go to the gym, but concentrate on short heavy workouts using free weights, not long drawn-out ones using machines.

mickman

ok guys - getting good info here

how long would you need to do this workout for to get some good muscle devloping going on? would 3 times a week suffice?

mrpink6789

If you want to get stronger and develop muscle then have a google of Stronglifts 5x5 or Starting Strength, there are also quite a few examples in the fitness logs as well. These are good beginner compound exercise programs to get you up and running.

mickman

and how would i know on what level of weights to start with so i wont do my back in!

mrpink6789

stronglifts 5X5 start with the lowest weight, i.e the Bar which is 20 kilos, judging by your height and weight you'll have no issues with that weight. give them a google and have a read. maybe get a personal trainer for 1 session in your gym to show you proper technique.

mickman

mrpink6789 wrote: »

stronglifts 5X5 start with the lowest weight, i.e the Bar which is 20 kilos, judging by your height and weight you'll have no issues with that weight. give them a google and have a read. maybe get a personal trainer for 1 session in your gym to show you proper technique.

thanks, would a personal trainier in a regular gym not be advocating the machines etc, would they even know what compound training and stronglifts even is?

EileenG

If they are any good, they will know, and will recommend proper programs. Many trainers will start you on machines if you do not ask for free weights, because they assume that's what you want. Also because it's less work for them, it's much easier to show someone how to work a machine than the correct form for an exercise.

www.exrx.net is great for getting a quick demo of how do to the different exercises.

I repeat, things like squats are hard, but worth it.

Pick a weight where you start to struggle at the end of the set. One study found that most people who self-select their weight tend to pick one that's about 60% of what they could lift. The ideal weight for muscle/strength gain is about 80%. So find the weight that feels right, then move up one.

mickman

when people say "aim for three sets of eight reps"

does reps mean repeats? if so do you do the same exercise 8 times or would you do each one in turn and do whole routine eight times?

DARCHA22

mickman wrote: »

hi everyone

i have been swimming twice a week and have now joined a gym as i want to develop muscles and tone up etc. im fairly toned already but want to take it up a few levels. im 6'1 and 12.5 stone. i was wondering would anyone have a programme or tell me where i could get one to help me know what ammount of each machine i need to do. ill be going 4 times per week

Try sumtin like this, or starting strenght, or stronglifts 5x5

Day 1
Deadlift
Bent Over Rows
Pull Ups
Bicep Isolation (optional)

Day 2
Bench Press
Overhead Press
Dips
Tricep Isolation (optional)

Day 3
Squat
Lunges
SLDL/Good Mornings
Calf Raise


stay away from machines, if you really need to use them use them for tricep pushdowns or sum back excercise, but the movements) above will be plenty. Do a couple of warm up sets with light weight then go for 3 heavy sets, of 5 reps(strenght), or eight reps(size)

Maybe stick to the 5 rep range for a few months to get your strenght up

mickman

I'm going to start strong lifts 5x5

I know I will start just with the bar as I have to learn technique but won't this be embarrassing? Lifting a bar with no weights

Antisocialiser

OT - Nice to see one of the yids in here mickman Good luck with it!

EileenG

mickman wrote: »

when people say "aim for three sets of eight reps"

does reps mean repeats? if so do you do the same exercise 8 times or would you do each one in turn and do whole routine eight times?

A set consists of doing the same exercise 6 or 8 or 10 times. Three sets of eight reps usually means you do an exercise eight times, stop and rest for around a minute, do another eight, rest again, do a final eight repetitions of the same exercise. Then move onto the next exercise.

There are variations, like circuits or supersets, but that's the basic format and that will work for a long long time.

EileenG

mickman wrote: »

I'm going to start strong lifts 5x5

I know I will start just with the bar as I have to learn technique but won't this be embarrassing? Lifting a bar with no weights

Park your ego at the door. Start light, make sure you have the form down cold, then increase the weights. Even with just the bar, you'll be sore afterwards.

I've always found that in the Pit (the free weight area), people mind their own business unless you ask for help, so no-one will be paying much attention to you.

The Davestator

As I've said numerous times before on this forum, recommending free weights to a total beginner is irresponsible and stupid.
The first goal any new exerciser needs to achieve is consistency.
Telling a complete noob the usual 'squat, deadlift, bench etc' is a receipe for disaster for them. Most people lack the flexiblIlity to perform these exercises as can be seen by the many squat threads.
Start where you need to start, ie. Beginners start with body weight and machines and so on.
Starting strength is not the answer to EVERY request for advice!

EileenG

I don't agree. Anyone who has an nodding acquaintance with fitness (and the OP is a swimmer) can squat, deadlift or bench press after basic instruction. You need the same level of instruction to operate most of the machines in the gym. And the machines encourage you to keep increasing the weight without checking your form or range of motion.

And I'm speaking as a 49 year old woman with wonky knees.

mickman

Yeah in fairness I'm fairly fit. Swim 60 laps a week and play soccer for hour once a week. Decided to try a squat last night at home just to see what it's like. Used a long broom instead of a bar. First one or two were hard as my feet struggled to stay on the ground but got going after a while

I can alwsys start with squats with the bar in front anyway rather than on my back. They seem easier

The Davestator

EileenG wrote: »

I don't agree. Anyone who has an nodding acquaintance with fitness (and the OP is a swimmer) can squat, deadlift or bench press after basic instruction. You need the same level of instruction to operate most of the machines in the gym. And the machines encourage you to keep increasing the weight without checking your form or range of motion.

And I'm speaking as a 49 year old woman with wonky knees.

We'll agree to disagree then because i'm speaking as a trainer for 15 years. Its not that they are stupid and cant grasp the concept, its they lack basic strenght, flexibility etc to perform the exercises correctly.

The OP is a swimmer but if he wasnt a profecient swimmer, we wouldnt be telling him to START with 60 laps. We'd say; start easy and build up gradually, then add intervals etc.

Beginner = beginner exercises
Intermediate = intermediate exercises
Advanced = everything!

Anyway OP, best of luck with the new chapter in your training, you'll love the buzz of personal bests and going up the D/B rack!