Making the Most of the Gym

ajacot924

Hey Everyone,
I have just started working out and I had no idea how complicated it is!
All of the machines are intimidating, so I just use the ones I know how to use.
I usually do 25 minutes on the elliptical and that's it.
I want to do some strength training but I don't know what is best.
I would appreciate any advice regarding how often a week to go, how long, and what to do while I am there.
Thanks,
Ashley

JoRocka

New Rules of Lifting for Women

Starting Strength

Strong Curves

And I'm going to cut and paste this from another post.


rule #1 about lifting
you will not bulk unless you are eating a calorie surplus

rule #2
there is no such thing as toning.

Check out those programs- I can't access the gold's gym one at work- but really want you want to see are compound lifts split 2-3 times a week.

What are compound lifts and how do I know which ones they ares Jo?

What excellent questions!!!

Compound lifts are lifts that use your whole body- rather than isolating specific muscles- they do more to raise your heart rate and get essentially the most 'bang for your buck' they are exceptionally helpful for developing 'muscle tone' and general over all strength and mobility (very important as well)

The following are examples of compound lifts
> Squats (any type- back- front, zercher, jefferson, overhead)
> Dead Lift (any type- straight leg, traditional, romanian and single)
> Bench- (full arch- not flat back- incline/decline qualify but as you change the angle - you change the target and becomes less whole body)
> Over head Press- strict over head press- not a push press- which includes a 'bounce'

walking lunges, hammy raises, pull ups, push ups, rows are also excellent additions to these lifts.

you can start getting into power lifting- clean's jerks' and snatches- SUPER fun-but stick with the above lifts for now-

Examples of NOT compound lifts (I.e. isolations)

bicep curls
tricep press downs
leg extensions/curls
ab/aductors
flys (although fly is wicked fun- it's still not compound)
90% of the shoulder stuff you people do is all isolation stuff too

something to know. If you chose to curl. DO NOT CURL IN THE SQUAT RACK. this is lifting rule NUMERO UNO for gym etiqutte- it's rude- and ignorant- and all sorts of things. just don't do it.

Second rule.

PUT YOUR WEIGHTS AWAY. RACK THEM.

if you can lift them- you can re-rack them. seriously- also- super rude to not re-rack them. and for the love of all things holy- put them back not where you found them- but where they GO- i.e 10's in the 10 slot- not the 70's in the 10 slot- so rude- so annoying.

hopefully that was helpful- let me know if you have more questions- good look on starting to lift- lifting iz ze awesome.

seriously- it's awesome.