Advice about hitting the gym for the first time?

Fitnessman168
Fitnessman168 Posts: 85 Member
in Fitness and Exercise
So I've done Body Beast and P90x to gain mass and gone from 93lbs to 110lbs so far. But to really get myself to the next level in looking like a fitness model I feel like the gym is needed and there are things at the gym I can use like machines that I can't use at my house.

So what is your advice there are three gyms in my area I plan on touring each one for the sake of looking at what might fit me best.

What your best advice on how to get the most out of the gym? And how to train I'm always the guy who is afraid to ask for help because I'm afraid all look stupid.

But what your best advice for a first timer in the gym who in shape but wants to take it to the next level?

Replies

  • jos05
    jos05 Posts: 263 Member
    Most gyms will give you a tour... then if you sign up there's usually free personal training session(s)... take advantage of that immediately!

    And honestly... the first thing you need to do, is overcome the fear of asking for help. MOST people at the gym are extremely helpful and usually the staff will help out ... No one wants you to get hurt.

    I watch a lot of youtube vids and come to the forums to ask questions...

    But... Never be afraid to ask for help...
  • JoRocka
    JoRocka Posts: 17,525 Member
    depends on goals.

    But most often for lifting
    starting strength
    strong lifts
    new rules of lifting

    all good places to start.

    do some research on compound lifts- make sure you know how to set a power cage/rack to your height and how to dump a weight. Learn good technique and get some good protein.
  • Of_Monsters_and_Meat
    Of_Monsters_and_Meat Posts: 1,022 Member
    Depends on what you want.

    I would look to see what they offer for personal trainers. Since your new to this all.

    Then count how many of these they have:
    squat-rack.jpg
  • TR0berts
    TR0berts Posts: 7,739 Member
    Depends on what you want.

    I would look to see what they offer for personal trainers. Since your new to this all.

    Then count how many of these they have:
    squat-rack.jpg


    That.

    And how many of these:

    squat.jpg
  • Fitnessman168
    Fitnessman168 Posts: 85 Member
    I looked some stuff up on bodybuilding.com and plan on getting a tour and 7 day free pass to see how I like it.

    And here my workout schedule your thoughts-> Workout at the gym->

    Monday chest/abs


    1. Incline press-> 3 sets-> 15, 10, 5,

    2. Incline flys-> 3 sets 18, 10, 8,

    3. Flat bench press-> 2 sets 10, 8, 4,

    4. Flat bench flys-> 2 sets 10, 8, 5,

    5. Barbell Bench Press - Medium Grip-> 2 sets 10, 8, 4,

    6. Cable Chest Press-> 3 sets 12. 8. 5,

    7. Cable Crossover-> 5 sets 15, 12, 8,

    8. Butterfly 3 sets 12, 8, 5,

    9. Flat Bench Cable Flyes 5 sets 15, 10, 5,

    10. Dips - Chest Version-> 2 sets 12, 8, 5,



    Tuesday legs

    1. Leg Press-> 3 sets 15, 12, 8,

    2. Barbell Full Squat 2 sets 12, 8, 4,

    3. leg extension-> 5 sets 15, 12, 8,

    4. Seated Leg Curl-> 4 sets 12, 8, 5,

    5. Standing calf raises with weights-> 5 sets 15, 8, 4,

    6. Dumbbells lunges with weights-> 2 sets 12, 8, 5,

    6. Weighted Dumbbells squat-> 5 sets 15, 12, 8,

    7. Calf Press On The Leg Press Machine-> 4 sets 15, 12, 8,

    8. Dead lift 3 sets 12, 8, 5,

    9. Thigh Abductor-> 4 sets 15, 12, 8,

    10. Standing barbell calf raises 1 set 12, 8, 5,


    Wednesday-> Shoulders&arms/abs

    1. Standing Hammer curls-> 4 sets 20, 15, 8,

    2. Ez bar curls 3 sets 12, 8. 5,

    3.OVERHEAD CABLE CURL 2 sets 15, 12, 8,

    4. In and out bicep curls-> 5 sets 15, 12, 8,

    5. Arnold press-> 3 sets 12, 8, 5,

    6. In and out shoulder flys-> 2 sets 15, 12, 8, 4,

    7. Machine shoulder press-> 5 sets 12, 8, 5,

    8. Smith Machine Overhead Shoulder Press-> 2 sets 15, 12, 8,


    9. Barbell Shoulder Press 3 sets 15, 12, 8,


    10. Dumbbell shoulder press 4 sets 12, 8, 4,

    11. Dumbbell shrug-> 2 sets 15, 12, 4,



    12. Upright Barbell Row 1 set 15, 12, 8,





    Thursday-> Triceps/forearms


    1. Dips on bench 4 sets 20, 15, 8,


    2. Decline Close-Grip Bench To Skull Crusher 3 15, 12, 8,

    3. Triceps Pushdown - Rope Attachment 4 sets 15, 12, 8,


    4. Cable Rope Overhead Triceps Extension-> 2 sets 15, 10, 5,



    5. Machine Triceps Extension-> 4 sets 18, 10, 5,


    6. Finger Curls-> 2 sets 15, 10, 5,

    7. Wrist Roller-> 4 sets 15, 12, 8, 5,


    8. Palms-Down Wrist Curl Over A Bench-> 5 sets 12, 8, 5,


    9. Wrist Rotations with Straight Bar-> 2 sets 15, 12, 8,


    10. Seated Dumbbell Palms-Up Wrist Curl-> 2 sets 10, 8, 4,


    11. Standing Palms-Up Barbell Behind The Back Wrist Curl-> 1 set 15, 12, 8,


    12. Dips on bar-> 2 sets 15, 12, 8,


    Friday-> Legs&back&abs

    1. Barbell Deadlift 3 sets 15, 10, 8,

    2. Bent Over Barbell Row 5 sets 15, 12, 8,


    3.Mixed Grip Chin 2 sets 15, 12, 8,


    4. Wide front pull-ups 3 sets 12, 8, 5,

    5.Seated Cable Rows-> 5 sets 15, 10, 5,

    6. Seated One-arm Cable Pulley Rows


    7. Leg press 4 sets 15, 12, 8,

    8. Calf raises with Dumbbells 3 sets 15, 12, 8,

    9. Seated leg press 2 sets 12, 8, 5,

    10. Calf press on the leg press machine 2 sets 15, 12, 8,

    11. Calf raises with barbell 4 sets 12, 8, 5,

    12. Barbell leg squat 2 sets 10, 8, 5,

    13.. Thigh Abductor-> 3 sets 15, 12, 5,

    14. Leg squat with dumbbell 4 sets 12, 10, 5,

    15.stretching.


    Saturday-> Chest

    1. Lower cable crossover 4 sets 15, 12, 8,

    2. Cable chest press. 5 sets 15, 12, 8,

    3. Incline barbell press medium grip 2 sets 12, 8, 5,

    4. Incline dumbbell press 3 sets 10, 8, 5,

    5. Incline dumbbell flys-> 4 sets 15, 12, 5,

    6. Flat bench barbell press 2 sets 15, 12, 8,

    7. Chest press with a twist 3 sets 12, 10, 5,

    8. Flat bench flys 4 sets 15, 12, 8,

    9. Flat bench press 3 sets 15, 12, 5,

    10. Push-ups to failure


    Sunday off

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