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New to Gym

  • 06-06-2011 10:09pm
    #1
    Registered Users, Registered Users 2 Posts: 46


    Hi all,
    Recently joined a gym and was given a program by a gym instructor. I'm 16 years old and want to gain some strength.

    Chest: Cable Crossover, 8x3
    Push-ups Medicine Ball 8x3

    Arms: Bicep Concentration Curls 8x3 (10kg)
    Tricep Dips 8x3

    Shoulders: Shrugs 8x3 (10kg)
    Lateral Raise 8x3 (5kg)

    Core: Plank 1min x 5
    Russian Twists 10x3 (5kg)
    Crunches 12x3

    Legs: Squat body weight 15x3 Thinking bout doing dumbell squats (no squat rack)

    Calf raise 15x3

    What do you think?


Comments

  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Just wondering what gym that is?


  • Registered Users, Registered Users 2 Posts: 46 Lockey123


    Rochestown Park Hotel in Cork


  • Registered Users, Registered Users 2 Posts: 4,881 ✭✭✭TimeToShine


    Lockey123 wrote: »
    Hi all,
    Recently joined a gym and was given a program by a gym instructor. I'm 16 years old and want to gain some strength.

    Chest: Cable Crossover, 8x3
    Push-ups Medicine Ball 8x3

    Arms: Bicep Concentration Curls 8x3 (10kg)
    Tricep Dips 8x3

    Shoulders: Shrugs 8x3 (10kg)
    Lateral Raise 8x3 (5kg)

    Core: Plank 1min x 5
    Russian Twists 10x3 (5kg)
    Crunches 12x3

    Legs: Squat body weight 15x3 Thinking bout doing dumbell squats (no squat rack)

    Calf raise 15x3

    What do you think?

    I'd like to make a few suggestions, you should probably run them by your PT/other people here. Firstly, I don't see why he has you doing push-ups when DB Chest press/Bench Press would be more effective. Isolating your arms is a strange decision for a newb but I'll let it go. For your shoulders, personally I would recommend the overhead press rather than shrugs, and pull-ups for your lats rather than raises. Your corework seems fine, but for some reason he has a 16y/o young lad squatting his own bodyweight. Go into the squatrack and start with just the bar, moving up from there. Ask someone to check your form to make sure you're getting it right.

    I don't really get what's up with all of that 8x3 stuff. A standard 5x5 should suffice for most exercises, but then again that's just personal opinion. If you could ask him why he's asking you to do 8x3 for me as well as you that would be great.


  • Registered Users, Registered Users 2 Posts: 46 Lockey123


    Thanks for your reply. I thought 8x3 was kind of odd after reading the stuff here.I'm heading to the gym tomorrow so I'll ask the instructor what the logic behind 8x3
    Theres no squat rack only smith machine. For the pull ups I can only do 2/3.


  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    I imagine he's written it reps x sets.

    Is there a bar in your gym OP?

    Have you any previous experience with weight training?


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  • Registered Users, Registered Users 2 Posts: 46 Lockey123


    Ya its reps x sets.
    Theres plenty of bars alright.
    Only bodyweight stuff. Squats, push-ups, sit-ups dips etc


  • Registered Users, Registered Users 2 Posts: 4,881 ✭✭✭TimeToShine


    Oh right I see, I usually see it as 3x8 but when I saw 8x3 I assumed he was trying some kind of extreme strength version of the 5x5 thing...my bad. Having said that, OP ask him could he show you how to deadlift as well, great exercise for developing your core. Gym trainers are reluctant to show them to you because of the risk of injury they think exists but if you ask him to show you I doubt he'll say no.

    Edit: No squat rack, now that sucks hard because it means no proper squatting or deadlifts.


  • Closed Accounts Posts: 2,256 ✭✭✭Molly


    I never knew you needed a squat rack to do deadlifts.

    Editing so i'm adding some value. While the weight is light you could do front squats if there are free bars like there seems to be or just do some single leg work with dumbbells


  • Registered Users, Registered Users 2 Posts: 4,881 ✭✭✭TimeToShine


    Well you need a power rack or some form of Barbell...I've never seen a gym with a power rack and no squat rack and I've definitely never seen anyone take the barbell from the Bench and Deadlift with it without getting glared at as it's usually always in demand, but if he must then he probably should.


  • Registered Users, Registered Users 2 Posts: 46 Lockey123


    I think there is a spare barbell in the gym for deadlifting but im not sure.
    Thanks for the replies


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  • Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    OP, you have nothign really there for your back.
    Firstly, I don't see why he has you doing push-ups when DB Chest press/Bench Press would be more effective. Isolating your arms is a strange decision for a newb but I'll let it go. For your shoulders, personally I would recommend the overhead press rather than shrugs, and pull-ups for your lats rather than raises. Your corework seems fine, but for some reason he has a 16y/o young lad squatting his own bodyweight.
    There is nothign wrong with push-up when starting, the load and movement is pretty simialr to light bench pressing.
    Shrugs are more for traps not shoulders.
    Lateral raises aren't for your lats, they are called lateral as they as to the side.
    Body weights squats are squats with no weight, not squating with his body weight.

    Well you need a power rack or some form of Barbell...I've never seen a gym with a power rack and no squat rack and I've definitely never seen anyone take the barbell from the Bench and Deadlift with it without getting glared at as it's usually always in demand, but if he must then he probably should.

    Why does he need a rack to deadlift?
    If ther is a Oly bar there he can dead lift. If doesn't matter if tis from the bench and somebody wants to use it, tough. If he decided to bench instead of deadlift they still conld use it.


  • Registered Users, Registered Users 2 Posts: 46 Lockey123


    Thanks for the reply.
    I was told to do that program 3/4 times a week. If I add in the deadliting will I not be exhausted? Would doing a 2 day split be better? And cardio on rest days?
    Sorry for all the questions.


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