I need help at the gym

Irockursocks87
Irockursocks87 Posts: 56 Member
in Health and Weight Loss
I recently joined a gym and am so overwhelmed. I have just been doing cardio up to this point and am ready to do resistance training but I have no idea what machines to use. I would like to eventually progress to heavy lifting because I have seen so many women with fantastic results. Does anyone have any ideas for a daily routine I can follow?

Replies

  • Mayra_121
    Mayra_121 Posts: 128 Member
    Well when I was going to the gym I started out just like you, only doing cardio for a while. When I was ready for weight lifting I asked one of the trainers and he gave me different routines and showed my how to use the machines correctly. I suggest you ask a trainer that is working. Once you get familiarized with the machines you can look for different routines online as well.
  • Escape_Artist
    Escape_Artist Posts: 1,155 Member
    If you are new to lifting, I suggest you look into

    Starting Strength (SS)
    http://startingstrength.com/

    Stronglifts (SL 5X5)
    http://stronglifts.com/

    New Rules of Lifting (NROL)
    http://www.thenewrulesoflifting.com/

    SS is a great book that any beginer lifter should read.
    SL has tons of great videos on youtube

    As for NROL I heard it's good but I never did it myself
  • Irockursocks87
    Irockursocks87 Posts: 56 Member
    Thank you so much! You guys have been very helpful :)
  • loriq41
    loriq41 Posts: 479 Member
    I started out with machines and for the most part they were a waste of my time..started heavy lifting (well, heavy for me) like 7 weeks ago and I feel way more stronger and I am seeing way more of a change..especially since I am close to maintenance and trying to get rid of the dreaded belly. Go heavy! :)
  • pavrg
    pavrg Posts: 277 Member
    I recently joined a gym and am so overwhelmed. I have just been doing cardio up to this point and am ready to do resistance training but I have no idea what machines to use. I would like to eventually progress to heavy lifting because I have seen so many women with fantastic results. Does anyone have any ideas for a daily routine I can follow?

    The machines are a waste of time. You really need to have someone show you the ropes to get started so you don't hurt yourself. If you have a friend who lifts weights, ask him/her to come along using your guest pass or whatever to show you how to lift. Try to avoid PTs as they are very, very expensive and like to give out crazy, ineffective exercises in an effort to keep it 'fun.'

    A quick routine I have my wife do because she likes doing an hour of cardio, no matter how much I try to convince her to go faster for 30 min and do more weights:

    day 1: bench press 3x8, overhead press 3x8, dips 3x8 (aka 'push' day)
    day 2: assisted pullups 3x8, seated rows 3x8, deadlift 3x5 (aka 'pull' day)
    day 3: squats 3x8, leg extension 3x8, leg curls 3x8 (aka 'legs' day)

    Repeat that 2x a week with Sunday as a rest day. Each of those days will only take about 15 minutes to complete, so you can stick with as much cardio as you like. You'll notice that there are no curls/tricep extensions in there. You don't need them for the first 12 weeks or so, but if it makes you feel better you can add them.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    Most gyms have trainers on the floor who will help you with machine use and can even give you some workout direction without extra cost.
  • danimalkeys
    danimalkeys Posts: 982 Member
    I recently joined a gym and am so overwhelmed. I have just been doing cardio up to this point and am ready to do resistance training but I have no idea what machines to use. I would like to eventually progress to heavy lifting because I have seen so many women with fantastic results. Does anyone have any ideas for a daily routine I can follow?

    The machines are a waste of time. You really need to have someone show you the ropes to get started so you don't hurt yourself. If you have a friend who lifts weights, ask him/her to come along using your guest pass or whatever to show you how to lift. Try to avoid PTs as they are very, very expensive and like to give out crazy, ineffective exercises in an effort to keep it 'fun.'

    A quick routine I have my wife do because she likes doing an hour of cardio, no matter how much I try to convince her to go faster for 30 min and do more weights:

    day 1: bench press 3x8, overhead press 3x8, dips 3x8 (aka 'push' day)
    day 2: assisted pullups 3x8, seated rows 3x8, deadlift 3x5 (aka 'pull' day)
    day 3: squats 3x8, leg extension 3x8, leg curls 3x8 (aka 'legs' day)

    Repeat that 2x a week with Sunday as a rest day. Each of those days will only take about 15 minutes to complete, so you can stick with as much cardio as you like. You'll notice that there are no curls/tricep extensions in there. You don't need them for the first 12 weeks or so, but if it makes you feel better you can add them.

    This is a nice plan, but I wouldn't do deadlifts and squats on back to back days, they work too many of the same muscles. Swap the squats to day 1, move bench to day 2. Then add a rest day after day 3.
  • tawanda6329
    tawanda6329 Posts: 139 Member
    I strenght train 3 times/week. I combine the following two workouts. They combine cardio & strength training.


    http://www.youtube.com/watch?v=Qn5yIqFeGlU&list=WLR7kcFbWP-IRn7y1LuNBTyofM7Z0eRylh

    http://www.youtube.com/watch?v=7WptYxonF1I&list=WLR7kcFbWP-IRn7y1LuNBTyofM7Z0eRylh
  • pavrg
    pavrg Posts: 277 Member
    This is a nice plan, but I wouldn't do deadlifts and squats on back to back days, they work too many of the same muscles. Swap the squats to day 1, move bench to day 2. Then add a rest day after day 3.
    Your body can hack it. The whole point of splitting a strength training routine is to workout everyday. DLs and squats do not work the same primary muscles.
  • danimalkeys
    danimalkeys Posts: 982 Member
    This is a nice plan, but I wouldn't do deadlifts and squats on back to back days, they work too many of the same muscles. Swap the squats to day 1, move bench to day 2. Then add a rest day after day 3.
    Your body can hack it. The whole point of splitting a strength training routine is to workout everyday. DLs and squats do not work the same primary muscles.
    I squatted Monday and was still sore for deadlifts today. No way I could have done deadlifts on Tuesday. It might work for a beginner but once you are moving some weight you need the recovery. As far as primary muscles- squats and deads both work the glutes and hams hard.
  • pavrg
    pavrg Posts: 277 Member
    Soreness arises from excess lactic acid buildup, which occurs when your muscles are not used to working.

    In layman's terms, your workout frequency is too low. That's why you get sore. It's not because you're a hulking specimen lifting humungous amount of weight.

    If your strength training routine is disabling you from working out the next day, you're doing it wrong.
  • danimalkeys
    danimalkeys Posts: 982 Member
    Soreness arises from excess lactic acid buildup, which occurs when your muscles are not used to working.

    In layman's terms, your workout frequency is too low. That's why you get sore. It's not because you're a hulking specimen lifting humungous amount of weight.

    If your strength training routine is disabling you from working out the next day, you're doing it wrong.

    OK,

Categories