Workout Routine @ Planet Fitness

kyleekay10

I already know there are going to be a lot of negative responses simply because I'm going to be asking about Planet Fitness, but oh well. It's what I can afford and it's close to where I live- so, please, try to offer advice that actually helps me in my situation. :flowerforyou:

I just joined Planet Fitness after going a few times with a friend. I want to start getting into weight training, and since I'm not strong yet, I figure PF will suit my needs for a while. I do plan on looking into the Stronglifts program (if anyone can link me to it I would really appreciate it) but I know that PF is limited when it comes to weight training equipment. The one I'll be going to looked pretty decent, though.

My questions are basically this:

1) There are no squat racks. Should I attempt squats using the Smith Machine, or should I just use dumbbells?
2) Can I "lift heavy" using machines, or should I stick to free weights?
3) What are the general guidelines for lifting heavy (reps, sets, etc)?
4) How much cardio is too much? I enjoy walking on the treadmill (3-4 mph at about level 12 incline) because it's easy on my knees- I have really bad knees. I plan on doing that for about 50 mins/day. Is that okay?
5) How much protein should I eat? I always eat at least 100 grams a day, but I shoot for 100-120. Should I increase that?

Any and all help is appreciated. Thank you!

tonynguyen75

1) You can do dumbbells. I would prefer dumbbells over the smith machine. Smith machine is too restricting, can lead to bad posture. Dumbbells have an added benefit of increasing grip strength.
2) Use free weights for compound movements like squats, deadlifts, bench pressing and overhead presses etc. You can use machines for isolation/accessory exercises, IMO.
3) 5 sets of 2-5 reps for heavy compound movements. You can do 3 sets of 8-12 reps for isolation.
4) If done at the end of your workout, you shouldn't see any detriment to your strength gains.
5) 0.8g per lbs of body weight is fine.

kyleekay10

Thanks for your reply!

I do have a question, though. Why does the timing of cardio matter?

jdaley90

cardio before lifting fatigues the muscles and can negatively impact your strength gains. so always do cardio after lifting. I eat about 1g of protein daily

tonynguyen75

It depends on your goal, cardio takes energy from you. If you're spending your energy on cardio instead of lifting, it will reflect in your strength gains. You won't have the energy to lift as much as you could if you had done your lifting at the beginning of your work out.

It's same reason most people put their heavy compound movements as their first exercises. For example if you wanted to increase your bench press on chest day, your routine should look like this:

5x5 bench press
5x5 accessory (probably incline bench press or chain bench press or something)
rest of your lifting
cardio

Setting up your routine this way allows you to expend the most energy on the exercise you want to target.

kyleekay10

I see, that makes sense. I'll have to toy around with the timing since I won't be doing intense cardio (as I mentioned I'll just be walking on an incline). Totally logical though.

Stupid question... does 5x5 refer to 5 sets with 5 reps?

jdaley90

you got it, 5x5 means 5 set with 5 reps

WakkoW

cardio before lifting fatigues the muscles and can negatively impact your strength gains. so always do cardio after lifting. I eat about 1g of protein daily

1 gram of protein?

What is that? Like one almond?

rainbowbow

From what i know with planet fitness they don't have many freeweights/barbells in general. i wonder if you could use a preacher curl bar/EZ Bar if they have them hanging around atleast for deadlifts and squats.

doctorsookie

cardio before lifting fatigues the muscles and can negatively impact your strength gains. so always do cardio after lifting. I eat about 1g of protein daily

1 gram of protein?

What is that? Like one almond?

hee hee... typo I think but you need 5 almonds for a gram... LOL!

doctorsookie

I already know there are going to be a lot of negative responses simply because I'm going to be asking about Planet Fitness, but oh well. It's what I can afford and it's close to where I live- so, please, try to offer advice that actually helps me in my situation. :flowerforyou:

I just joined Planet Fitness after going a few times with a friend. I want to start getting into weight training, and since I'm not strong yet, I figure PF will suit my needs for a while. I do plan on looking into the Stronglifts program (if anyone can link me to it I would really appreciate it) but I know that PF is limited when it comes to weight training equipment. The one I'll be going to looked pretty decent, though.

My questions are basically this:

1) There are no squat racks. Should I attempt squats using the Smith Machine, or should I just use dumbbells?
2) Can I "lift heavy" using machines, or should I stick to free weights?
3) What are the general guidelines for lifting heavy (reps, sets, etc)?
4) How much cardio is too much? I enjoy walking on the treadmill (3-4 mph at about level 12 incline) because it's easy on my knees- I have really bad knees. I plan on doing that for about 50 mins/day. Is that okay?
5) How much protein should I eat? I always eat at least 100 grams a day, but I shoot for 100-120. Should I increase that?

Any and all help is appreciated. Thank you!

I've been considering this too because of price and location... they are everywhere.

kyleekay10

you got it, 5x5 means 5 set with 5 reps

Perfect- thanks!

From what i know with planet fitness they don't have many freeweights/barbells in general. i wonder if you could use a preacher curl bar/EZ Bar if they have them hanging around atleast for deadlifts and squats.

I'm fairly certain deadlifts are against corporate policy or something (sigh). Plus they have that lunk alarm (which I find incredibly stupid) which goes off if you drop heavy weights, even from a few inches. If there is a bar around though maybe I can use that for squats eventually whenever I outgrow using dumbbells.

ETA:

I already know there are going to be a lot of negative responses simply because I'm going to be asking about Planet Fitness, but oh well. It's what I can afford and it's close to where I live- so, please, try to offer advice that actually helps me in my situation. :flowerforyou:

I just joined Planet Fitness after going a few times with a friend. I want to start getting into weight training, and since I'm not strong yet, I figure PF will suit my needs for a while. I do plan on looking into the Stronglifts program (if anyone can link me to it I would really appreciate it) but I know that PF is limited when it comes to weight training equipment. The one I'll be going to looked pretty decent, though.

My questions are basically this:

1) There are no squat racks. Should I attempt squats using the Smith Machine, or should I just use dumbbells?
2) Can I "lift heavy" using machines, or should I stick to free weights?
3) What are the general guidelines for lifting heavy (reps, sets, etc)?
4) How much cardio is too much? I enjoy walking on the treadmill (3-4 mph at about level 12 incline) because it's easy on my knees- I have really bad knees. I plan on doing that for about 50 mins/day. Is that okay?
5) How much protein should I eat? I always eat at least 100 grams a day, but I shoot for 100-120. Should I increase that?

Any and all help is appreciated. Thank you!

I've been considering this too because of price and location... they are everywhere.

Yeah there are a ton of locations. I really think PF will be fine for *me* because I'm not a body builder and never plan to be. I think it just depends on your goals.

jdaley90

cardio before lifting fatigues the muscles and can negatively impact your strength gains. so always do cardio after lifting. I eat about 1g of protein daily

1 gram of protein?

What is that? Like one almond?

hee hee... typo I think but you need 5 almonds for a gram... LOL!

oops!! LOL! 1g protein/lb... 120g/daily for me, over in most cases.. i love me some protein!

rainbowbow

I'm fairly certain deadlifts are against corporate policy or something (sigh). Plus they have that lunk alarm (which I find incredibly stupid) which goes off if you drop heavy weights, even from a few inches. If there is a bar around though maybe I can use that for squats eventually whenever I outgrow using dumbbells.

I hope it works out for you and you find something that you're able to do there. But the above is exactly why PF will never get my 10$ a month! >:0

kyleekay10

@rainbow, yeah a lot of people here seem to be against PF for that reason. :P Thank you though!

And thank you everyone else for your thoughts. :drinker:

cgregurich73

The lunk alarm is a tool to help save equipment. PF was not created for the serious weight lifter and body builder it was designed for the average joe that's intimidated by those environments. If you are just a average lifter there's no reason to be dropping plates that's what bumper plates are for. And you haven no controller of the weight if your dropping it anyways. I've lifted for years I'm not a body builder but I do no you can gain muscle with out looking like a fool doing it.

loriq41

I am lifting heavy for me and I do grab a 60 lb bar off to the side and deadlift..I have never had anyone say anything to me at PF..then again, I am not throwing weights down and grunting either....lol

MisterDerpington

Use dumbbells. Though they have a limited weight of dumbbells.

Do Goblet Squats, DB Bench, DB Overhead Press, DB Rows, etc.

Also, Lat Pulldowns are a good machine exercise if you can't do Chin-Ups.

JoRocka

The lunk alarm is a tool to help save equipment. PF was not created for the serious weight lifter and body builder it was designed for the average joe that's intimidated by those environments. If you are just a average lifter there's no reason to be dropping plates that's what bumper plates are for. And you haven no controller of the weight if your dropping it anyways. I've lifted for years I'm not a body builder but I do no you can gain muscle with out looking like a fool doing it.

it's created for lazy people who don't want to seriously train.... a regular big box gym that allows you to ACTUALLY lift- is for the average lifter too- it's for the lazy lifter- the cardio bunny's the body builders- it's for WHOEVER WALKS IN TO WORKOUT AND PAYS THERE DUES. LA Fitness, Future Fitness, Giant, 24 Hr Fitness, Snap- all great gyms who have real equipment and don't have stupid shameful alarms or rules against deadlifting.

That being said- it's a BRILLIANT marketing plan.

I hate these gym- such a waste of space- but again- beautiful marketing plan and scheme. I just wish they would be a different- actually useful gym- only thing useful about them is they are cheap and they are open 24 hrs a day. Otherwise waste of space.

kyleekay10

Whoa, my thread got necro'd. Lol.

Thanks for the new thoughts.

Since I created this post I joined LA Fitness and it fits my needs much better.

:flowerforyou:

DopeItUp

Squats and deadlifts.

LittleLulu13903

I use only the machines because I really don't feel safe with the free weights. Though if you do use the machines at first and them go to the free weights you may have to go lighter. I am not looking to get extra bulky just to get a good muscle tone. When I lift I do what is called planking. For the first weight I do 15 reps. Then I add 5 pounds and do 12. Ten I add another 5 and do 10. Once that weight gets to be easy then I add more weight.

kristarablue2

I have been at planet fitness for a long time because as you said it is close and affordable. I always do squats on the smith as they don't have dumbbells high enough....No it is not ideal, however it is what is available to me. I make sure I do stability exercises as well because the smith really does not make you use all the muscles you should for squats and don't think you can go to another gym and squat the same, I believe mine are artificially high because of the design.

I use a madcow 5x5 workout and add some extra's in. I almost never use their machines (other than the smith of course)...it is a good basic gym for the cost. I know there is a lot of hate for it, but when it is what you can do, it is what you can do...I have lost over 100 pounds going to the gym and love the people so I don't feel like changing at this point.

I usually don't do more than 20 - 30 min of cardio on lifting days. I try to do at least 60 min 2-3 times a week when I am not lifting