Workouts at the gym

Sarah121416
Sarah121416 Posts: 5 Member
edited November 20 in Fitness and Exercise
For toning and gaining muscle what is the more effective way to go about it?
Do one section of the body each (ie. legs, abs, arms) or full body? If doing one section each time how many different machines or moves do you do? If full body how many do you do per section? Do you do cardio before or after? Or is it better to have days for cardio only, if so how many days a week?
Cardio isn't my main focus but I don't want to not do it.
I know it's different for everyone but I want to know what you do, your workout schedules/routines.
Thanks

Replies

  • bbell1985
    bbell1985 Posts: 4,571 Member
    Are you new to weight training? You should look up full body routines with free weights, run a program 3x per week. If you want to gain muscle, raise your calories to maintenance or slightly above.
  • haleyjester
    haleyjester Posts: 197 Member
    following, I just asked same question!
  • cs2thecox
    cs2thecox Posts: 533 Member
    I find it more productive to do 3 whole-body workouts a week. Leg day just left me feeling wrecked! :s
    Now each of my sessions has a leg/glute lift in, plus some upper body and some core.
    I do 5-6 different exercises per workout, 3-4 sets of each. On the advice of my trainer, I superset so while I'm resting from one exercise, I'm doing something else. This works well for full body workouts where I can alternate, say, deadlifts with something upper body, and helps save me time as I train at lunchtime. Supersetting doesn't work so well if you're focusing on one body part!

    Before I found my trainer, I used the StrongLifts app to get me in to lifting, and I saw real improvement even just working through it on my own.
  • RavenLibra
    RavenLibra Posts: 1,737 Member
    Cardio after lifting... works for me... that way I am lifting with the highest level of energy... whatever I have left after lifting is cooked on the elliptical or bike... which also helps with leg development
  • Sarah121416
    Sarah121416 Posts: 5 Member
    bbell1985 wrote: »
    Are you new to weight training? You should look up full body routines with free weights, run a program 3x per week. If you want to gain muscle, raise your calories to maintenance or slightly above.


    Pretty much. I do weight already but I want it to be my main focus. Usually I just do a few different machines and I'm done but I didn't know if there's a better way to go about it.
    So if doing full body 3xs a week do you still do workouts on the other days?
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    This thread has terrific info...

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • Sarah121416
    Sarah121416 Posts: 5 Member
    cs2thecox wrote: »
    I find it more productive to do 3 whole-body workouts a week. Leg day just left me feeling wrecked! :s
    Now each of my sessions has a leg/glute lift in, plus some upper body and some core.
    I do 5-6 different exercises per workout, 3-4 sets of each. On the advice of my trainer, I superset so while I'm resting from one exercise, I'm doing something else. This works well for full body workouts where I can alternate, say, deadlifts with something upper body, and helps save me time as I train at lunchtime. Supersetting doesn't work so well if you're focusing on one body part!

    Before I found my trainer, I used the StrongLifts app to get me in to lifting, and I saw real improvement even just working through it on my own.

    So you do something for arms then while resting do something for legs, then go back to the arms and continues that until all your sets are done? Are you able to get your reps done easier that way?
    I'll have to check out the app! Thanks
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I like doing stronglifts 5x5. It's a full body 3xper week program. You can do cardio in between the workouts.
  • cs2thecox
    cs2thecox Posts: 533 Member
    sdrigg wrote: »
    So you do something for arms then while resting do something for legs, then go back to the arms and continues that until all your sets are done? Are you able to get your reps done easier that way?
    I'll have to check out the app! Thanks

    I'm not sure it's easier, but it's certainly quicker!

    Today's workout as an example...
    Cycle 1
    - deadlift x 6
    - hip thrusts x 10
    - lower ab curls x 12
    - go round 4 times

    Cycle 2
    - bench press x 8
    - chest fly with dumbells x 12
    - hammer bicep curls x 10
    - go round 3 times

    I'm lucky that most people in my gym superset, so have no problem with working in (where you let someone else use the equipment while you're doing a set of something else!), there's lots of equipment and it's not very busy at the moment because it's holiday season.
    I've only recently started doing a three-exercise cycle. Until a couple of weeks ago I was just alternating between two exercises. My trainer changed it up recently... I think it's to give a bit more rest so I can go heavier on the big lifts.

    On my old programme I used to superset squats and planks, and also goblet squats and crunches.
    I've found that the only combinations that don't really like are ones where both exercises depend on grip, so trying to superset deadlifts with lat pull downs will normally just end up with me letting go of a handle or bar at some point as my fingers give up!
  • Katiebear_81
    Katiebear_81 Posts: 719 Member
    I use stronglifts. I like only working out 3 days a week. I don't do any cardio. I like the app - it keeps me focused, but it also doesn't make me think too much. :)
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