Planet Fitness Weight Lifting Questions

pridesabtch wrote: »

I go to PF. I use free weights and machines (usually both in the same workout), it just depends on what exercises I want to do. I love learning new exercise to break things up. Since you are new, you may want start with machines. They will guide your form and require less balance and core than free weights. When you get comfortable with your form and want to move to free weights, check out bodybuilding.com for instructions on form and beginning workout strategies. Another great option is hiring a trainer for 1 or 2 sessions to get the form down. Yes, I said form again. Without proper form you will injure yourself before you sculpt yourself. Oh and don't forget body weight exercises. Planks are killer and nothing says strong like some wide grip pull ups (they have a weight assist machine to help you get there).

Things to avoid:

• Doing so much cardio in the beginning that you wear yourself out before you lift. I do like 5 hard minutes on the rower before I lift to warm up, then 20-30 minutes of cardio after I lift if I'm not dead. On leg days I usually just ride the bike after. On arm days I tend to use the arc trainer or the elliptical. If your heart rate isn't elevated, you aren't doing it right. You shouldn't be able to carry on a normal conversation, just a broken conversation with some light panting in between words.
  
• Doing 9000 reps with light weights. This will do very little for toning your body, When they say lift heavy, they mean heavy. There are different ways to do it, I like 3 sets of 5 reps with a 60 - 90 sec break between sets (it is a good middle ground, but there are other heavy programs like 5,3,1). The first 5 should be hard. The next 5 you should struggle to get the last couple. The last 5 you should not be able to complete. Not making your lifts is not a sign of weakness, it means you are pushing yourself to your limits. If you pick the wrong weight, change it. This is your workout. If I can't get at least 3 of my last 5, even if it's hard, I will lower the weight and redo that last 5.
• Don't be more concerned with how you look than you are about what you're there for.
• Don't compare what you are lifting to what Jane is lifting. Jane is doing her own thing and not concerned with you.
• Don't beat yourself up if you miss a day, or a week, or a month, just get back at it.
• Do not work a body part that is injured. There is a good sore, muscle soreness, and there is a bad sore like joint, tendon or muscle damage. You can work through muscle soreness as long as it isn't severe (then take a day). Working through injury just makes the injury worse and increases your time away from the gym and pushes you further from your goals.
• Don't let the free weights or the guys with giant muscles intimidate you. Those guys can be your best resource and most of them are ridiculously nice and willing to answer a question. That being said, they don't want to chat, they want to workout.

I do lift daily (5 days a week), and to avoid muscle fatigue I alternate body parts. I do upper body and abs M,W,F and lower body and abs T,H. Abs are a big muscle group as long as you aren't crazy sore you can work them daily.

Example MWF:
I always start with 5 minutes or 500m on the rower, then go over to the weight assist machine to do pullups and dips. The more weight you put on the more it lightens your load. Remember if you aren't working, it's not working. Don't sell yourself short. I skip the 60 sec rest between each set because I'm working 2 different muscles. 5 pull ups, 5 dips, 60s rest, repeat x 2.

Then over to the free weight section for dumbbell chest press and bicep curls. Same as before 5CP, 5BC, 60sec rest, repeat x 2.

Then over to the cable sets for Lat pull downs and tricep pull downs.

Back to the machines for chest flies and biceps

Reverse Flies with planks (30 - 60sec of whatever variation you feel like. You can even do them on your knees)

More abs. I do 3 sets of 10: Roman Chair leg or knee lifts, Russian Twist with ot without weight, incline situps with a twist and I like the twisty ab machine they have at PF.

Finish 20 minutes on the arc trainer. I can't go as hard as I would have before I lifted, but my body is still burning calories.

All told I'm in for about 1:15. Some days I just don't have it together and I cut my workout in half, but typically if I get there I get it done.

This is just an example. You'll notice I do most body parts twice. Until you get familiar with the gym, just pick an exercise and do it, maybe try the other one the next time you work out. This is far from being the ultimate guide to newbie lifting, it is just what has worked for me. Sorry it's wordy, hope it helps.