I need a weight program

Secret_Agent_007
Secret_Agent_007 Posts: 1,082
edited October 3 in Fitness and Exercise
I'm kind of a newbie in the gym in a weird way. I know better than to use the lat pull down bar like a rowing machine and I do all my reps slowly with decent form. My day at the gym starts with running on the tread mill at a challenging pace so that I get a good sweat on. Sometimes I do interval training with the pace and sometimes I just pick a speed I can barely hold but I run for 20 mins before lifting weights.


Then I kind of pick a body area to work on and do some opposite excercises. Like I'll do biceps and back on the same day with chest and triceps another. Legs usually on their own.

After that I hit the elliptical for 10 mins as a warm down.


The problem lies in that I don't have a set number or type of movements I do for each body part. I just kind of mill around looking for machines that work on the body part I'm working that day. Just taking advantage of whatever happens to be available when I finish with what I did last.

Help please.

Replies

  • lvnspoonful
    lvnspoonful Posts: 391 Member
    I can't offer much help, except to say look on the internet - try google. I am sure you can find some good weight/lifting programs. Good luck!
  • Acg67
    Acg67 Posts: 12,142 Member
    don't do HIIT or anything other then 5min cardio warmup before lifting. look for a good beginners program like Ripptoe's Starting Strength or stronglifts 5x5 program
  • Sheila1968
    Sheila1968 Posts: 106
    We have a home gym - free weights and a bench and bar, so nothing fancy, but I try to do 3 types of exercise per body part I'm focusing on, and change them around frequently. You're good to break it up the way you are doing - everything I've ever read encourages a program like you're describing. So, for example, on Tuesdays I do incline bench presses, flat bench presses, and push ups for my chest, then I do tricep kickbacks, triceps pressdowns, and behind-the-head triceps work. A warmup set plus 2 or 3 sets of 8-12 reps, using the heaviest weights I can do with good form. On Thursdays I might do lunges, squats, and hamstring curls for my legs plus bicep curls and preacher curls for my arms - again, 3 sets of increasing weight. Sundays are shoulder/back days for me. Find exercises that you like that make you feel like you are working the muscles.

    To mix things up, some weeks I use lighter weights and 15-20 reps each. Other weeks (after a warmup, of course) I go as heavy as I can and maybe only get 3-5 reps in for each exercise. You have to shake things up or your body gets in a rut. Believe me, I know as I've kind of plateaued and need to get back into it again. Good luck and happy lifting!!
  • davejlee
    davejlee Posts: 43 Member
    The 2 that I've had the most success with is HIT (not to be confused with HIIT) and EDT. I particularly like EDT because of the time and flexibility to adapt to your schedule and goals.

    Here are some links if you're interested:

    http://en.wikipedia.org/wiki/High_intensity_training

    http://www.t-nation.com/free_online_article/sports_body_training_performance/escalating_density_training
  • CPrincipeDeSA
    CPrincipeDeSA Posts: 27 Member
    That's a good start! I'd recommend checking out a fitness magazine like Muscle and Fitness for some more pointers and/or going online. Until then it'd be a good idea to keep track of the exercises, weight your lifting, and number of reps so you have a way to measure your progress. Hope that's at least a little help.
  • eva925
    eva925 Posts: 12 Member
    Hi :)
    Go to the gym with a game plan. Does your gym offer classes? I like taking Spin classes (indoor cycling) great cardio workout and it's set to a routine so you don't' have to think....just hop on the bike and follow the class....If you like to run on the treadmill set a goal each week...run 20 minutes at a certain pace without stopping...do that for the week and then up the time or pace the next week...challenge yourself or the gym will become mundane.

    Google exercises and after your cardio decide on one or 2 target areas...ie: one day do cardio and legs...next day cardio and shoulders....pick 5 exercises to do for each. It's great that you go to the gym, that's half the battle but you should also leave the gym feeling strong and empowered :)
  • teemarania
    teemarania Posts: 62
    I like using this website, http://www.muscleandstrength.com/workouts/main.html. It has a plethora of workouts. I really like the circuit training. I'll do cardio for about 20-45 minutes, and then I'll do one of the circuit routines. When I had a trainer , that is what he had me do as well. I did 15 reps (2x) of most of the strength training exercises and upped the weights as I got stronger. For me, what worked was knowing what I was going to do, how to do them (you can look it up on youtube), doing all 15 reps, and not taking any rest time. Hope this helps!
  • bevsdietfor2011
    bevsdietfor2011 Posts: 361 Member
    I probably am not much help either but I personally would start at the gym by asking a manager, trainer or someone who knows something about how people work at the gym. Just an idea but I know that our fitness center here we always have someone we can go to and ask about our workouts.

    Bev
  • up2me2lose20
    up2me2lose20 Posts: 360 Member
    Bodybuilding.com has some great workouts to choose from! They will set up a 12 week program for you and it's free. :)
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