Tips for starting going to the gym

scotty91

Right so I'm a college student and im not exactly a weed or anything but i'm quite far off from being fit/muscly at the same time.

Pretty much all of my friends are avid gym goers and my lack of large biceps is often a frequent source of Night Out Banter for them. Anyway decided enough was enough and that i'm going to join the gym at home for the summer and work on getting into some sort of shape.

The only thing is.....I have no idea what to do in the gym. When i hear about people lifting weights i see dumbells that's it, I have no idea what the various machines and stuff do in the gym, let alone how to work one.

So my question is, how do you learn how to do this? Should I just join a gym go in and figure it out along the way or should I somehow prepare beforehand? If so how would I go about doing this?

Also do you start on weights straight away when you go to the gym or do you work up your fitness then starting building up muscles? Honestly I'm not looking to be able to run a marathon at the end of the summer or anything, all I want is my t-shirt to be a bit more filled out

Finally all the lads take that protein stuff, is it necessary? If so should I take it so soon into my gym going career or is that more of a down-the-road thing?

Any advice would be greatly appreciated

colman1212

Start off with the basics.

1) Go join a gym, get a personal trainer to work out a program for you and go through the exercises with you. Watch some videos on youtube and focus on getting your form right.

2) Diet: No you don't need to start taking a protein shake but if you are training and want to build muscle, your body needs the right fuel.
Protein shakes are just a quick way to provide this fuel.
Get plenty of meat, nuts, vegtables, eggs, fish.
Avoid processed foods.

A multivitamin and some omega 3 fish oil is a great thing to take.

johnfaul

Have a look into a 3 day full body beginner routine , i got my best progress when i switched from the typicall once a week body part split to this, and eat loads good luck

Doug Cartel

Pick a plan (an existing one, not one you make up yourself) and then just try and stick to it. Even if it's not the best plan in the world, it will get you used to going into the gym and doing stuff. You can always change it up when you have a bit more confidence in what you are doing.

CIARAN_BOYLE

Most gyms have personal trainers on staff that you can book for an hour to show you the equipment and help you devise a plan that suits you and your needs.

Stench Blossoms

My advice would be to go there knowing what you are going to do and not just wing it. (So either get a session with a personal trainer or get an online program)

runawaybishop

You can start working out straight away. Do something simple like stronglifts or starting strength. They are pretty straight forward routines with big compound movements that should get you on the right track.

Spend a while sorting out your diet. Figure out what you need to eat for your activity level and then break it down so you eat the correct ratios of protein, carbs and fat. Track what you eat.

Supplements are just that - supplements. Use them as an addition to your new healthy diet. There's no harm in them though, when used right.

btkm8unsl0w5r4

Read online, go to the gym and watch people with the physic you want. What do they do, how fast and how heavy. Ask them what they eat....people dont mind (infact most will take it as a great complement).

Buy this book....there is also a TORRENT of information about it on google.

scotty91

Thanks for the advice lads. Just have to get over my inexplicable fear of entering the weights room

nice_guy80

scotty91

One more question while I'm here, what's a good starting weight for bench pressing?

runawaybishop

For starting use the bar with 0 weight on it so you learn how to lift it properly. There is nothing wrong then with moving to light weights of say 10kg-20kg but you can go higher assuming you can do it correctly with proper form. Bump your weight up about 2.5kg every week. People often go straight for the heavier weights and do them incorrectly leading to injury and slower overall progress, you really want to avoid that.

edit: just to reaffirm, no one will care if you are using light weights and doing them properly, but you will get stick for bad form.

Sangre

Just go with your friends and leave the ego at the door. Start with very low weights and build up.

As you get more comfortable with the gym envirnoment you can research the whole thing from information above.

LuckyLloyd

scotty91 wrote: »

One more question while I'm here, what's a good starting weight for bench pressing?

The bar!

Add weight incrementally until it feels heavy, then stop there and do your work sets. Then increase either reps at that weight or the weight next time you do the movement. As a beginner, just looking at the bar should make you stronger for the next while.

scotty91

scotty91 wrote: »

One more question while I'm here, what's a good starting weight for bench pressing?

If it's your first time bench pressing then start light: with just the bar, preferably. Work on your form with relatively little weight and progress slowly, perhaps adding 2.5kg (or 5kg) each session, but only adding weight while you can maintain good form. Nobody will care that you're just pressing the bar. The worst thing you could do is to go in and, on your first day, begin pressing 60kgs with bad form. You might stoke your ego but you'll destroy your shoulders.

Nappy

Hi OP,

Jump in the deep end with this. Its a 12 week program that will turn you into a beast if you commit fully to it. I've attempted it once but never finished it. I'm starting in the next 2 weeks. Its also good because the website will walk you through every exercise with a video. 3-5 workouts a week seem a little extreme but the results are great.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html

G'lack!

nice_guy80

forget bodybuilding programs that focus on split routine

a full body routine done 2/3 times a week is the way to go.
with exercises balanced between push and pull, and upper and lower body

remember - front muscles for show, rear muscles for go

scotty91

Nappy wrote: »

Hi OP,

Jump in the deep end with this. Its a 12 week program that will turn you into a beast if you commit fully to it. I've attempted it once but never finished it. I'm starting in the next 2 weeks. Its also good because the website will walk you through every exercise with a video. 3-5 workouts a week seem a little extreme but the results are great.

http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html

G'lack!

Just watched a couple of those videos there, it seems pretty extreme with the amount of supplements he's taking ( I could be wrong, like I know nothing at all really but it seems like that). Don't think i'll be able to afford that amount of stuff on a student's income

I have no intention of becoming a proper bodybuilder, like I don't want to be the next Arnie or anything, all I want is a bit more muscle on my frame

runawaybishop

scotty91 wrote: »

Just watched a couple of those videos there, it seems pretty extreme with the amount of supplements he's taking ( I could be wrong, like I know nothing at all really but it seems like that). Don't think i'll be able to afford that amount of stuff on a student's income

I have no intention of becoming a proper bodybuilder, like I don't want to be the next Arnie or anything, all I want is a bit more muscle on my frame

Lots of those sites are just vehicles to sell supplements it seems.

ancapailldorcha

OP, does your gym have Body Pump classes? You could try going to one or two. You'll learn new exercises. I'd suggest starting with very light weights as others have said until you're comfortable.

Nappy

Hey,

Yes the site of course is trying to sell supplements. I think his workout plan is really good though and there is alot of information there that is free. I only use protein when working out and wasnt lifting the crazy weights he was lifting. Its good to have a set plan though. Thats what I liked about this and I noticed the results too. Maybe its a tad extreme!

scotty91

ancapailldorcha wrote: »

OP, does your gym have Body Pump classes? You could try going to one or two. You'll learn new exercises. I'd suggest starting with very light weights as others have said until you're comfortable.

I'm not sure at all, I literally only just joined but I don't think so as it's not the biggest gym really!

Starting going seriously tomorrow, would people recommend that I start with a full body workout or split? I've heard different things depending on who I ask!

runawaybishop

Go with a full or half body routine(an upper/lower split) - no need to go on a full split when you start out. Splits usually include isolation exercises and concentrate on fatiguing an area - you don't need to worry about that now as a beginner as you will fatigue pretty easily The full or half body routine should focus on big compound movements which is where you will see the most benefit and will start you off on the right foot.

Stronglifts (just picked this randomly, there are plenty more beginner routines) goes like so

Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5

Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5

You workout every second day or mon/wed/fri, tue/thur/sat - whatever suits you - and alternate your workout from a to b.

As a beginner pretty much any program will help you since you are coming from an untrained level.