Weight Training in a Group

Worksforyou · 04-04-2014 03:59PM

Naos wrote: »

That 50e a month up in CMAC is for 6 days, about 12-13 hours a week, most sessions start at 7pm.

If you want any more info hit myself or this Micko character via up via PM for info.

Thanks, I would be interested but I've just signed up to a gym for 3 months. I think I'll get into some sort of decent shape first then I might make the jump to this sort of training. I've heard it's meant to be very tough.

Worksforyou · 04-04-2014 04:52PM

micko4 wrote: »

He has a point though 150 is a ridiculous amount to be paying per month for a gym..

Also op try joining a gym with a friend or even on your own and look up reg Parkers strong lift 5x5 programme its great for beginners and has structure to it to help keep your motivation.most of the strength and conditioning classes are based on your own body weight which is ok for toning up but if you want to gain real size and strength I'd recommend compound exercises with a barbell.
And more importantly eating like a horse and getting at least a gram of protein for every pound you weigh.

I've signed up to a gym and I've decided to try this Reg Park (Parker?) 5x5 program. The thing is it says you have to work up to your max working weight, so first set is 60% of it, second set is 80% of it etc but how do you work out what your max working weight is?
Do you make an estimate and if you find it too hard or too easy you reduce or increase the weight or do you do the one rep max thing? I don't want to look like an idiot trying to lift things too heavy for me at first or the opposite. Thanks.

Blacktie. · 04-04-2014 04:57PM

Worksforyou wrote: »

I've signed up to a gym and I've decided to try this Reg Park (Parker?) 5x5 program. The thing is it says you have to work up to your max working weight, so first set is 60% of it, second set is 80% of it etc but how do you work out what your max working weight is?
Do you make an estimate and if you find it too hard or too easy you reduce or increase the weight or do you do the one rep max thing? I don't want to look like an idiot trying to lift things too heavy for me at first or the opposite. Thanks.

Haven't looked into this program in particular but I'm assuming it's the same as most 5x5s. Just pick a weight that you reckon will be difficult but possible to get 5 reps on. Aim low though. You'll quickly progress if you're a beginner and you're better of starting low anyway. I assume the 60% and 80% etc. is warm up? If not just pick a weight as I said above and work out what the 60% and 80% is.

Mellor · 05-04-2014 02:50AM

Pick a weight you think you just about get 5 sets of 5 with.
Subtract about 10-20kg. That's your starting weight.

Worksforyou · 05-04-2014 10:10AM

I think I can only lift 10 to 20 kg so if I subtract that?

I think I'll go at a quiet time and aim low as Blacktie said, try to get used to it. The 60% and 80% are warm ups, then you do the 100%. My upper body strenght is embarrassing, I've tried to do bench press before but could only do it with 5kg weights either side, so if the bar was 20kg then I could only do 30kg. Will I have to do the 60% warm up with the bar alone? I'll be the laughing stock of the gym.

Blacktie. · 05-04-2014 10:16AM

Worksforyou wrote: »

I think I can only lift 10 to 20 kg so if I subtract that?

I think I'll go at a quiet time and aim low as Blacktie said, try to get used to it. The 60% and 80% are warm ups, then you do the 100%. My upper body strenght is embarrassing, I've tried to do bench press before but could only do it with 5kg weights either side, so if the bar was 20kg then I could only do 30kg. Will I have to do the 60% warm up with the bar alone? I'll be the laughing stock of the gym.

Everyone starts somewhere. My bench is somewhere around the 90-100kg mark and I still have my first warm up set as just the bar. Same with my squat and deadlift. I always start with just the bar to get the motion going.

Worksforyou · 05-04-2014 10:22AM

Blacktie. wrote: »

Everyone starts somewhere. My bench is somewhere around the 90-100kg mark and I still have my first warm up set as just the bar. Same with my squat and deadlift. I always start with just the bar to get the motion going.

Yeah but you then go up to 100 kg on the bar while I'll put 5 kg on it!

The problem with gyms in Dublin aswell is that there's always someone there, anyway I may just get over the embarrassment and put the effort in so soon I can put something respectable on the bar!

Blacktie. · 05-04-2014 10:25AM

Worksforyou wrote: »

Yeah but you then go up to 100 kg on the bar while I'll put 5 kg on it! The problem with gyms in Dublin aswell is that there's always someone there, anyway I may just get over the embarrassment and put the effort in so soon I can put something respectable on the bar!

You'll get over it fairly quick. It's just like starting anything new. You'll suck at first. But everyday you suck a little bit less.

Alf Veedersane · 05-04-2014 10:46AM

Worksforyou wrote: »

I think I can only lift 10 to 20 kg so if I subtract that?

I think I'll go at a quiet time and aim low as Blacktie said, try to get used to it. The 60% and 80% are warm ups, then you do the 100%. My upper body strenght is embarrassing, I've tried to do bench press before but could only do it with 5kg weights either side, so if the bar was 20kg then I could only do 30kg. Will I have to do the 60% warm up with the bar alone? I'll be the laughing stock of the gym.

No one else will be looking at what you're doing and those that are will usually think 'fair play'.

runawaybishop · 07-04-2014 11:31AM

Worksforyou wrote: »

Yeah but you then go up to 100 kg on the bar while I'll put 5 kg on it! The problem with gyms in Dublin aswell is that there's always someone there, anyway I may just get over the embarrassment and put the effort in so soon I can put something respectable on the bar!

No one will look down on you for lifting the bar or even a broom handle. They will all remember what they were like when they started. If you picked too heavy a weight they would probably come over to you and tell you to go lighter

Don't worry about them and just mind yourself.

LuckyLloyd · 07-04-2014 11:41AM

Worksforyou wrote: »

Yeah but you then go up to 100 kg on the bar while I'll put 5 kg on it! The problem with gyms in Dublin aswell is that there's always someone there, anyway I may just get over the embarrassment and put the effort in so soon I can put something respectable on the bar!

Where I train, there are a couple of things I'm relatively good at but I suck at most things. It doesn't bother anyone either way and nor should it. I can honestly say that in all the years I've trained in one form or another the only times I've ever had a slightly negative thought about what people are doing around me is down Ben Dunne when I noticed a couple of lads who would spend their whole time doing multiple variations of chest and biceps exercises. But believe me when I say the thoughts were 'slightly' negative.

The truth of it is most people are focussed on themselves in the gym above all else, and people who are there regularly respect anyone else who's there and trying. And if they don't? They are the dicks. Not you.

micko4 · 07-04-2014 11:46AM

Worksforyou wrote: »

I've signed up to a gym and I've decided to try this Reg Park (Parker?) 5x5 program. The thing is it says you have to work up to your max working weight, so first set is 60% of it, second set is 80% of it etc but how do you work out what your max working weight is?
Do you make an estimate and if you find it too hard or too easy you reduce or increase the weight or do you do the one rep max thing? I don't want to look like an idiot trying to lift things too heavy for me at first or the opposite. Thanks.

Sorry only seen this now..doesn't really matter what weight you start with I actually think recommend complete beginners to start off with just the bar and increase a half kilo every week..(you can start off a little heavier if you feel up to it but the bar is fine) it doesn't matter what you start with the important part is to try improve on it each week..noone in the gym will care what your lifting..when I started in the gym I couldn't lift ten either side and now I'm up to 120 bench and good squats and deadlifts too.. anyone in the gym will just think fair play to you comin up to build up..
But MOST IMPORTANTLY eat right or you won't get anywhere..loads of protein loads of carbs,if your looking to bulk up don't worry about extra carbs and calories just get it all into you and if you put any fat on its easy to lose later on.
Best of luck with it let us know how you get on here.

LuckyLloyd · 07-04-2014 11:55AM

micko4 wrote: »

Sorry only seen this now..doesn't really matter what weight you start with I actually think recommend complete beginners to start off with just the bar and increase a half kilo every week..

Absolutely start with the bar but beginners get stronger just looking at the bar and can be far more aggressive in terms of weekly increases than a half kilo.

Doug Cartel · 07-04-2014 11:57AM

Worksforyou wrote: »

Yeah but you then go up to 100 kg on the bar while I'll put 5 kg on it! The problem with gyms in Dublin aswell is that there's always someone there, anyway I may just get over the embarrassment and put the effort in so soon I can put something respectable on the bar!

Think of it this way. If you ever see someone working away under a bar with a really low weight, you have no way of knowing if they are a beginner, if they are coming back from an injury, or if they are just practising their form.

Worksforyou · 07-04-2014 10:25PM

Thanks for all the help, went to the gym today and another issue came up. Pushing too hard and feeling dizzy and had to sit down.

Pushing too hard is all releative too.

Can only get better though.

Weight Training in a Group

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