Working Out in a Gym
TheMrsCole
Posts: 114 Member
I am a newbie to weights but so far have enjoyed doing some of the different exercises. I don't believe I use the machines correctly because I never feel the burn as the picture shows so I tend to enjoy free weights more.
So what I am asking is for some ideas of different ways to get weights into my routine and how often to do them. I am often at the gym by myself so bench pressing safely is not really an option (I have looked into Stronglifts 5x5).
What are some of your routines that you do? How often do you do cardio vs weights, or do you do them on the same day? Lastly, do you have any recommendations for websites that would give me a unique plan to possibly stick with? I know bodybuilding.com is there but I am looking more for exact workouts and how they work for individuals before choosing one directly from the site. I just started C25k so will be completing it every other day for cardio.
Thank you in advance for any help given!
So what I am asking is for some ideas of different ways to get weights into my routine and how often to do them. I am often at the gym by myself so bench pressing safely is not really an option (I have looked into Stronglifts 5x5).
What are some of your routines that you do? How often do you do cardio vs weights, or do you do them on the same day? Lastly, do you have any recommendations for websites that would give me a unique plan to possibly stick with? I know bodybuilding.com is there but I am looking more for exact workouts and how they work for individuals before choosing one directly from the site. I just started C25k so will be completing it every other day for cardio.
Thank you in advance for any help given!
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Replies
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You can ask someone else to spot for you when doing bench presses. Most people love to help.
Stronglifts is good, so is Starting Strength.
I do some light cardio as a warmup for weight lifting. I do Starting Strength.0 -
Educate yourself- that's the best thing you can do- there are tons of resources on line.
Start here
Starting Strength
Strong Lifts
New Rules of Lifting (for Women)
Strong Curves
you're looking for compound lifts- and and gaining strength to start. This is really the best place to start- you can start practicing at your house with a broom stick or pipe or whatever- and then after that you can get the bar and start working from there!0 -
Educate yourself- that's the best thing you can do- there are tons of resources on line.
Start here
Starting Strength
Strong Lifts
New Rules of Lifting (for Women)
Strong Curves
you're looking for compound lifts- and and gaining strength to start. This is really the best place to start- you can start practicing at your house with a broom stick or pipe or whatever- and then after that you can get the bar and start working from there!
You definitely want to start with a tried and true program like one of those above. It takes a lot of knowledge and experience to make your own routine...and even then, most people just do variations of already developed routines. If you want results, follow a true program.0 -
I am often at the gym by myself so bench pressing safely is not really an option (I have looked into Stronglifts 5x5).
Stronglifts is a great program and, although a spotter can be handy and comforting if you're unfamiliar with failing, it's not necessarily unsafe to bench without a spotter. If you're alone in the gym, no one is going to complain about you using the power rack as a bench safety for one thing. You aren't aiming to fail anyway. You need to push yourself, but you should be stopping before true failure on a beginner's program. I get that you're more concerned about what 'might' happen than what you have planned though. (http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/)
Dumbell bench press has its own problems, but if it gets you started and you're more comfortable with it, it is an option.What are some of your routines that you do? How often do you do cardio vs weights...
I lift Mon-Wed-Fri. I really don't miss those days unless someone's in the hospital or dies or something. Some days I get to the gym at 6am. If I miss that, I go at 9pm. Just whatever works for my schedule better that day. Deliberate "cardio" I find boring as hell, but try to do it anyway on my off days. It doesn't happen nearly as regularly. Most Tuesdays I can spend 40 minutes or so on an outdoor track, but weather and other commitments sometimes interfere. When the weather is better, I go trail running or bike riding if I can find time when it's light out - I like those things, they're just harder to make happen. Worst case scenario I slug away on the treadmill at the gym. It's rare I get two days a week of that though. I mean, I do a 3 or 5 minute warmup on the elliptical before lifting too, but I wouldn't call that a cardio workout. I'd consider doing more after lifting but by the time I'm done I'm usually watching the clock, rushing to get done before I have to be elsewhere.Lastly, do you have any recommendations for websites that would give me a unique plan to possibly stick with?I just started C25k so will be completing it every other day for cardio.0 -
I missed this.I am often at the gym by myself so bench pressing safely is not really an option (I have looked into Stronglifts 5x5).
thousands of people lift alone. safely.
again- educate yourself.
Leave the clips off the bar- if you get into trouble- you can drop one side and dump the weight and it becomes much more manageable
Google "Roll of shame"
Set up your bench in the power cage- set the rails just over chest height- if you fall between the pins- set it low- and use the 2.5/5 lb plates to adjust the bench.
And learn these words
"hey can you give me a spot real quick"
Be VERY clear about the kind of spot you'd like
"I'm aiming for XX reps, I do/do not need help lift off the rack, please don't rip the bar from my hands when I struggle- just give me a little help so I don't drop it"
I never lift with anyone- it's perfectly safe to lift alone as long as you educate yourself about how to deal with a failed lift.
If you lift- you NEED TO KNOW HOW TO FAIL A LIFT.
There is no shame failing a lift- seriously. Everyone does it- and if you think someone is giving you judgy eyes for failing- guess what- they aren't lifters- anyone who seriously lifts has failed a lift- it means you are working. If's fine. I promise.0
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