Just joined gym - workout advice?

ION08

Hey

Just joined the gym recently, going to start going regularly from next week on.

So just looking for a bit of advice really.

Im mainly looking to build muscle (mainly arms, chest and abs). I'm a fairly skinny bloke so no issues with burning fat!

Im thinking of going every Monday, Wednesday and Friday .. as i heard youre meant to leave day gaps inbetween workouts so the muscle can build, would that be right?

Also, ill be doing around an hour workout, doing 10 reps x 3 sets?

So am i on the right rack or is there anything else i need to know?

Cheers

mrpink6789

A lot of people including myself will recommend one of the two programs below to build muscle...

www.stronglifts.com

www.startingstrength.com

Mon/Wed/Friday are good days as well for the above workouts, have a read of them and let us know what you think.

Best ot luck

Transform

i would agree with starting with the basic lifts and get one of the trainers to help you with this.

You can go more often but it just requires that you structure your training correctly and do not try to do too much too soon.

misterdeeds

ION08 wrote: »

Hey

Just joined the gym recently, going to start going regularly from next week on.

So just looking for a bit of advice really.

Im mainly looking to build muscle (mainly arms, chest and abs). I'm a fairly skinny bloke so no issues with burning fat!

Im thinking of going every Monday, Wednesday and Friday .. as i heard youre meant to leave day gaps inbetween workouts so the muscle can build, would that be right?

Also, ill be doing around an hour workout, doing 10 reps x 3 sets?

So am i on the right rack or is there anything else i need to know?

Cheers

fair play to you for all your effort I am a very fit runner myself and I cant see you going wrong based on what you are doing keep it up and all the best

gavney1

ION08 wrote: »

Hey

Just joined the gym recently, going to start going regularly from next week on.

So just looking for a bit of advice really.

Im mainly looking to build muscle (mainly arms, chest and abs). I'm a fairly skinny bloke so no issues with burning fat!

Im thinking of going every Monday, Wednesday and Friday .. as i heard youre meant to leave day gaps inbetween workouts so the muscle can build, would that be right?

Also, ill be doing around an hour workout, doing 10 reps x 3 sets?

So am i on the right rack or is there anything else i need to know?

Cheers

was in same position as you 2 years ago. Wish I'd posted here at the time.

Fully recommend the starting strength programme. I started it about 3/4 months ago. Have made much more progress (in both strength and size) in that period than in the previous 18 months of messing around doing random
weightlifting exercises.

It's not the only good programme out there I'm sure. But it's highly recommended by loads of ppl on this forum.

Monday/Wed/Friday is perfect for Starting Strength btw.

gavney1

ION08 wrote: »

So am i on the right rack or is there anything else i need to know?

Cheers

pun intended? if so, fair play:)

Soarer

gavney1 wrote: »

Fully recommend the starting strength programme.

Sorry for butting in, but where could I find the Starting Strength program?
The StrongLifts 5x5 program is very easy to find on their site, but I can't seem to find the Starting Strength equivalent.

mailliw

If your looking for pure muscle building then the most important factor is to make sure you're eating enough protein. A good rule of thumb is to try and get a daily intake of 1g of protein for every 1lb of bodyweight. Training 3 times a week will work eventually, but a much better way is to train 5 times a week, alternating between muscle groups. Legs one day, chest and back next day, arms and shoulders the next and repeat. This can get a bit confusing just reading it in a forum, so I would advise getting 1-on-1 advice from a staff member at the gym. Also, i would limit the training sessions to 40-minutes max, because any exercise after 40 minutes is actually counterproductive, your body starts burning muscle. Again, any decent trainer at a gym should know all about this, so don't be afraid to ask!

Soarer

mailliw wrote: »

If your looking for pure muscle building then the most important factor is to make sure you're eating enough protein. A good rule of thumb is to try and get a daily intake of 1g of protein for every 1lb of bodyweight. Training 3 times a week will work eventually, but a much better way is to train 5 times a week, alternating between muscle groups. Legs one day, chest and back next day, arms and shoulders the next and repeat. This can get a bit confusing just reading it in a forum, so I would advise getting 1-on-1 advice from a staff member at the gym. Also, i would limit the training sessions to 40-minutes max, because any exercise after 40 minutes is actually counterproductive, your body starts burning muscle. Again, any decent trainer at a gym should know all about this, so don't be afraid to ask!

Thanks milliaw.
Unfortunately, I am afraid to ask! There are always a few fairly large guys on the weights in the gym, and me being an overweight novice feel embarrassed to ask!:o That's why all I've been doing since I joined the gym last Monday week is cardio!

jasonf9ace

what about your legs did you lose them in a horrific crash? :O all jokes aside if your gonna train you need to workout your whole body not just mainly arms chest and abs like most people in the gym want to do.Way to think of it is your legs are the foundation of your body.No point having a muscular body like arnie and having chicken legs to support your upper body. Stronglists recommended above is a great place to start.Not necessarily you have to leave a day of rest after each workout as long as your not working out the same muscle group back to back. Id reccomend stronglifts or one of these workouts > http://www.muscleandstrength.com/workouts/beginner.html

gymsoldier

mailliw wrote: »

because any exercise after 40 minutes is actually counterproductive, your body starts burning muscle.

Cringe :eek:

ION08

jasonf9ace wrote: »

what about your legs did you lose them in a horrific crash? :O all jokes aside if your gonna train you need to workout your whole body not just mainly arms chest and abs like most people in the gym want to do.Way to think of it is your legs are the foundation of your body.No point having a muscular body like arnie and having chicken legs to support your upper body. Stronglists recommended above is a great place to start.Not necessarily you have to leave a day of rest after each workout as long as your not working out the same muscle group back to back. Id reccomend stronglifts or one of these workouts > http://www.muscleandstrength.com/workouts/beginner.html

I assume thats aimed at me. Still have both my legs thank god and they're by no means chicken legs so dont think they need any immediate attention. Not planning on looking like Arnie either ... would be nice, but probably not gonna happen!

Cheers for the link