I have a gym membership - what machines should I use?

vieilleame

Hey everyone! I'm new to strength training so I'm not really sure what machines I should use and which ones I should skip.

I want to come up with a circuit plan for upper body and lower body days. Which machines should I use? I'm wanting to lose weight, not bulk up. But in order to build lean muscle I've heard I have to do more than cardio.


What do your workouts look like?


(I'm a 22 year old female and weight 170 lbs, if that helps the equation at all).



Thank you!

rubysphoto

Some gyms if staffed may give you a free session to go over the machines. That would ensure the safest way to start. Let us know how it goes. :-)

kaydensmom12

I only use the leg press and leg extension machines. I lift heavy and just use the free weights/dumbbells, trust me you will not bulk up! I go on bodybuilding.com and click find a plan. I use the exercises there and go as heavy as I can.

docktorfokse

I think the best machine you can use a the gym is your body, to move around heavy things in natural free movements rather than moving a lever in a fixed position.

jamiesadler

I would avoid the machines and get a trainer to show you on the free weights. Good luck

_Schatzi_

I just went through this myself! I decided I was going to start by going around to every weight resistance machine after my cardio and do just one set of 10 reps, at a comfortable weight. That way I got to know them a bit, and I asked one of the trainers about the ones I couldn't figure out.

Then I made a plan that would work for me. I do cardio 7 days a week, but decided to do Arms + Back (MWF) and Legs + Abs (T, TH). Weekend I can go do something else fun and recover. I have a log that I record each set. I do three sets of 10 reps: one set at a light weight, one at medium weight, and one at heavy weight. I define these as little effort (tired at 10), good effort (tired at 9 or 10) and serious effort (struggle to get from 6-10). Usually there is a about a 5lb difference between the weights.

I just started, like I said, so we'll see how it goes!

hiker282

Pick up a copy of The New Rules of Lifting for a good year's worth of workouts to break you into lifting and help you make awesome progress. Use as few machines as possible and spend the bulk of your time with the free weights. Cardio not required.

LovesGG

Chipmaniac

Free weights are great, if you have a spotter. However, many of the exercises like bench press cannot be safely done alone. Friendless people such as myself have to stick to the machines for the most part though I do free weight curls.

Lennox497

hahaha this is my favorite MEME

MMarvelous

For kick butt cardio I do the Cybex Arc Trainer and the Precor 100i AMT. Otherwise I use the weights as I am doing the New Rules of Lifting for Women program. It is based on the book called New Rules of Lifting for Women (NRoL4W). There is a MFP group you can join to learn more about it.

jamiesadler

Pick up a copy of The New Rules of Lifting for a good year's worth of workouts to break you into lifting and help you make awesome progress. Use as few machines as possible and spend the bulk of your time with the free weights. Cardio not required.

THIS^^^^^^^^^^^^^^

hiker282

Free weights are great, if you have a spotter. However, many of the exercises like bench press cannot be safely done alone. Friendless people such as myself have to stick to the machines for the most part though I do free weight curls.

This is where the beauty of human relations (no, not the intimate kind) comes into play. There is generally more than one person lifting weights at any given time, and, unless they're total *kitten*, they won't mind spotting you a couple sets. You might even make a friend that you can lift with. Crazy concept, I know!

If you're really socially anxious, just start light and slowly work up the amount of weight you can lift and know where your limits are and don't try to exceed it on your own. Simple enough.

Lennox497

In my opinion and this is only my opinion. The machines are a trap. I prefer free weights, dumbbells and such. Another post listed your body as the best machine, in which I agree whole heartily. Another valuable thing at a gym, is open space.