Gym basics

redzerdrog

Backround:I am a bit of a novice when it comes to gym routine so I hoping you can help me understand a few things to get the most from my workouts.

For the last few months I started training again and returned to football for the first time in 4/5 years. Each week I had one football training session, one game and one gym session. I have gone from close to 16st to 14st in that time. However the football season is now over.

My plan for the next few months is 2 - 3 sessions per week in gym alongside one day a week of either a round of golf or a game of AstroTurf. As previously I was only in gym one day a week my workout tended to be full body without much specific focus.

So first question is what is the pros/cons of having sessions focused on say upper body days or leg days? Compared to just working everything on the one session?

Next question is about sets and reps. Previously I was working off reps of 10 most days and would complete 2 sets of reps on each machine. However for example Chest Press machine I would do 10 reps at x kg then rest for 40-60 seconds and complete another 10reps at x reps. What are the pros/cons of doing it this way? Is it more/less beneficial to say complete 1 set of your routine from start to finish and then start again to complete your second set?

Apologies if these are stupid questions but any advice is much appreciated

stecleary

the first question you need to answer is what do you want from it, more weight loss, tone up, bulk up???

Answering that will lend a hand to pointing out where to start

redzerdrog

stecleary wrote: »

the first question you need to answer is what do you want from it, more weight loss, tone up, bulk up???

Answering that will lend a hand to pointing out where to start

Yeh i have been thinking about that and it's multiple things really. I basically want to get fitter and stronger and in turn lose more weight!

I have struggled with injury in the past particularly hamstring injuries so part of it is to strengthen them aswell

Alf Veedersane

redzerdrog wrote: »

Yeh i have been thinking about that and it's multiple things really. I basically want to get fitter and stronger and in turn lose more weight!

I have struggled with injury in the past particularly hamstring injuries so part of it is to strengthen them aswell

How much time would you be able to spend in the gym?

And is it more likely to be twice a week or three times a week...just to give an idea.

redzerdrog

Alf Veedersane wrote: »

How much time would you be able to spend in the gym?

And is it more likely to be twice a week or three times a week...just to give an idea.

About an hour of a workout twice a week then one day of either astroturf or golf.

The weeks I don't get astroturf/golf the hope is I'd get an extra gym session in

softmint13

Disclaimer, not an expert, just my experience.
I would suggest reading 'Starting Strength' and following it's linear progression program as closely as you can. The less you deviate the better the results. It's simple and effective.

Crossfit might be an option if you like team sports, the competitive side, its not optimal for strength. Great fun though.

Answer would be different for vanity/body composition.

Hope this helps.