Gym Thread?

[na49]

Well seeing as how I hope to start going to the gym, I figured this thread could be used for you gym goers to give me some tips on what and what not to do when going to the gym. What exercises work what. Good exercises. etc.

 

I'm just trying to get in better shape really, maybe bigger looking arms because I feel like my arms look like twigs. What should I be working on? For how long? How many "sets" and "reps"? What do those even mean?

[Mr.White]

I'll see you a PM for a website, trusted as well and you can do much research there.

 

For anyone else interested jsut PM me.

[Esoteric Elf]

That's me in my avatar picture. I used to be stick thin as well.

 

For getting bigger, I would suggest lifting heavy. For a particular lift, find out what your one-rep max is and proceed in lifting roughly 75-90% of that one-rep max for 3-5 reps. Muscle tone will be low, but your size will increase. After years of lifting heavy, I finally adopted more of toning workout to tone muscle (roughly 60% of one-rep max). Overall it depends on what your goals are and what parts of your body (parts of arm) you wish to develop. The most important thing is this: have fun (love it)!

[Mr.White]

That's me in my avatar picture. I used to be stick thin as well.

 

For getting bigger, I would suggest lifting heavy. For a particular lift, find out what your one-rep max is and proceed in lifting roughly 75-90% of that one-rep max for 3-5 reps. Muscle tone will be low, but your size will increase. After years of lifting heavy, I finally adopted more of toning workout to tone muscle (roughly 60% of one-rep max). Overall it depends on what your goals are and what parts of your body (parts of arm) you wish to develop. The most important thing is this: have fun (love it)!

 

Contrary to popular believe muscle toneness is actually lower body fat, not lower weights and higher reps.

 

Nice improvement in your picture!

[Emilia]

I'm just trying to get in better shape really, maybe bigger looking arms because I feel like my arms look like twigs. What should I be working on? For how long? How many "sets" and "reps"? What do those even mean?

 

This is a good website to start with. Despite the photos, it is for beginners. It should give you all the information you need for all round stronger body and bigger size - avoiding the infamous chicken legs. It's very simple to navigate and in my opinion makes the whole concept of strength and sizer very simple

 

StrongLifts 5x5: Ultimate Strength & Muscle Building Program StrongLifts

[na49]

I'm not skinny, not really fat either though. I feel like I'm a little overweight though. How many reps should I do? and after I finish doing those reps, do I just stop for the day and move on to something else? or come back to it after a little while.

 

Would going to the gym only 2-3 times a week be okay? Could be 4 days, but I'll have to see how my schedule shakes out once the semester starts.

 

I'm all about immediate gratification. When will I notice results? lol

[tman666]

I'm not skinny, not really fat either though. I feel like I'm a little overweight though. How many reps should I do? and after I finish doing those reps, do I just stop for the day and move on to something else? or come back to it after a little while.

 

Would going to the gym only 2-3 times a week be okay? Could be 4 days, but I'll have to see how my schedule shakes out once the semester starts.

 

I'm all about immediate gratification. When will I notice results? lol

 

3 days a week is probably good to start off with. Check out the Stronglifts 5x5 link that Emilia posted for you. While a 5x5 program probably won't take you very far beyond an intermediate level, it's a good place to start and establish some decent base strength levels and "learn how to gym".

 

As far as results, you will notice immediately that you feel better, more confident, and accomplished with yourself upon completing your first workout. In terms of other results, it depends on how hard you're willing to work.

[na49]

As far as results, you will notice immediately that you feel better, more confident, and accomplished with yourself upon completing your first workout. In terms of other results, it depends on how hard you're willing to work.

 

This is a major goal of mine. My confidence has been non existent in social situations since being dumped by my ex 3 months ago. I've always been the shy kid and really want to change that.

[Samilia]

This is a major goal of mine. My confidence has been non existent in social situations since being dumped by my ex 3 months ago. I've always been the shy kid and really want to change that.

 

I go to planet fitness and they have free trainers there, they can help too.

 

Good call on improving your appearance, I hope you get the boost of confidence you're looking for

[Mr Scorpio]

I'd like to add that, if you haven't been exercising, make sure you are careful to ease yourself into this. Personally, I wouldn't start doing 5x5s until you've had a good month of "basic" weight training. Basic meaning low weight/high-rep exercises aimed at core muscles (back/abs/arms/shoulders).

 

This serves two purposes. First, you get to wake your muscles up. Second, you can focus on your technique. If you go into the gym intending to squat or deadlift as much as you can five times in a row, you run the risk of straining or even tearing a muscle. If you do that, you're going to have a bad time.

 

Also, understand that if it is size you are looking for, you need to gradually change your diet. IMO, it is just as difficult for a scrawny person to add muscle as it is for an husky person to lose fat. Eating six meals per day with 'X' grams of protein? Blech.

[na49]

Thanks for the heads up. I was planning on going HAM when I went, so I'm glad that I saw your advice before I start going. I'll start easy, do you think I should go for an hour? Or maybe a little less to start? I mean once I finish, I'll leave. (that's how it works right? )

 

How long do you think it will take for me to "ease" my way into going? How long should I do low weights with high reps? A week or two?

 

Would I need to change my diet when I start going to the gym?

[na49]

Well I'll be starting to go to the gym and was just wondering if 2 days would be sufficient enough for me to build some muscle if I make it a habit? I guess I'll need to watch what I eat too, I've always been confused about that though. Will I really be doing a lot of damage if I have a snack that could be seen as "unhealthy"?

[tman666]

Check out some of the other threads in this section for some info about how to structure your diet, specifically these threads:

 

http://www.loveshack.org/forums/mind-body-soul/physical-fitness-health-weight-management/368888-drop-carbs

 

http://www.loveshack.org/forums/mind-body-soul/physical-fitness-health-weight-management/368911-calories

 

As far as how often you train, it depends entirely on how hard you're training. 2 days a week, especially at the intensities that you're capable of producing as a beginner, is probably not enough for you to see a lot of results. Granted, if you're just trying to feel better and improve your health markers, 2 days a week is probably an ok start. However, if you're trying to build any appreciable muscle or strength, you'll probably want to start with at least 3 days per week of proper training. Since your recovery time will, at the beginning, be faster, you could probably get away with going 4 or 5 days per week, depending on what your training looks like.

 

Just my opinion though. You'll figure out what works for you as you go on. If 2 days per week is all you can manage right now, so be it.

[AlexDP]

Well seeing as how I hope to start going to the gym, I figured this thread could be used for you gym goers to give me some tips on what and what not to do when going to the gym. What exercises work what. Good exercises. etc.

 

I'm just trying to get in better shape really, maybe bigger looking arms because I feel like my arms look like twigs. What should I be working on? For how long? How many "sets" and "reps"? What do those even mean?

 

Most will call me insane, but here's what I'll be doing for 4 weeks:

 

- Warm up

- 2 warm up sets of 5 for the deadlift

- 2 working sets of 5 for the deadlift

 

This 5 days a week. That is all.

 

I do play soccer three times a week as well though and I must point out that the working sets are still nowhere near my max.

[KungFuJoe]

If you're new to working out, it's best to start out with a beginner program otherwise you might hurt yourself.

 

Easy enough to google for that.

 

Also, you have to set goals. Do you want to get BIIIG or just lean and mean?

 

That will depend on your current body type and size. Perhaps post a pic of yourself (body only) to give others an idea of where to go.

 

Also, you want to focus on compound exercises. Squats, deadlifts, benchpress, shoulder press, pull ups, etc. Exercises that work out multiple muscle groups at the same time. You can do isolations (curls, tricep extension, etc) if you want to target a specific body part....but for a beginner, I wouldn't even worry about it. You should get pretty good "newbie gains" with just a good beginner workout focusing on compound exercises and a good diet based on your body type and size goals.

[na49]

Well looks like I'll be going by myself. (Not a horrible thing actually, if I can be comfortable going by myself, I'll be able to go more often instead of relying on my friend and only going with him)

 

So any "gym etiquette" I should know? It's a college gym, so it's kind of small. How long should I work on each of the things I work on? 5-10 minutes? More? Less?

[Emilia]

 

So any "gym etiquette" I should know? It's a college gym, so it's kind of small. How long should I work on each of the things I work on? 5-10 minutes? More? Less?

 

Best is to talk to the guys that work there, especially the one that's on the front counter. Ask them the busiest times and what amount of time is ok then. When it's not busy you can do what you like. When you see someone hovering around ask him/her whether they are waiting for your equipment and you can always share it

 

So work out your program and be prepared for sharing. On a cardio equipment when they are all taken it's probably impolite to stay on for longer than 20 minutes but you need some minimum time (5-10 minutes aren't enough usually)

[tman666]

Well looks like I'll be going by myself. (Not a horrible thing actually, if I can be comfortable going by myself, I'll be able to go more often instead of relying on my friend and only going with him)

 

So any "gym etiquette" I should know? It's a college gym, so it's kind of small. How long should I work on each of the things I work on? 5-10 minutes? More? Less?

 

When I first started going to the gym, it was by myself. It's been a blessing in disguise, because (just like you theorized regarding your situation) I learned to "do my own thing" rather than relying on a group or another person for the motivation to go to the gym.

 

The other major plus of training alone is that you can choose exactly what goals you want to pursue at any time. Nothing sucks worse than having training partners with goals divergent from your own. If that happens, it's likely time to find new training partners.

 

Drawbacks include having to ask strangers for spots if you need them, and having to deal with the feeling of being lost, at least in the beginning.

 

The best thing is if you can find a training partner or partners who are more advanced than you and have similar goals. Training with more advanced people is one of the best ways to make progress. Unfortunately, these kinds of situations can be hard to come by.

 

I think that if you have a solid and well defined plan at the beginning, you'll be able to establish consistency and learn things as you go. Know that you will make mistakes. The main thing is to be consistent and develop a passion for learning about things. Don't be afraid to talk to those who are more advanced (when they're not in the middle of a set of course).

 

As far as gym etiquette goes, the main thing is to try to stay out of people's way, do your best to make sure a piece of equipment is not being used before commandeering it, wiping up sweat you leave on stuff, not making a huge mess of things, put away your weights, and do your best to avoid making excessive noise. The occasional grunt, growl, and scream is going to happen, but don't be the guy who is howling like a baboon on every rep and then dropping the dumbbells on the floor with a deafening clang. As with any new environment, you'll pick up quickly on what is ok and what isn't. Remaining polite and courteous makes up for most "wrongs".

Edited January 24, 2013 by tman666

[na49]

I'll actually be going at a time I don't think there will be anyone there actually. I don't know that for a fact obviously, but it's while a lot of people are in class/doing other things. The gym never looked too crowded when I walked past it, but crowded or not. I have to go on Monday. I don't know if there's a locker room or not. If there isn't, should I wear my gym clothes there or change in the bathroom or something? Remember, it's a college gym. (it's free, my friend said he can bring me to his gym but I have no idea when and I'm not waiting anymore) I guess I'll just bring a towel, some sweats and a t-shirt. I know the first few times are going to suck, so I want to get them out of the way as soon as possible.

 

I've also been watching what I eat more lately. I don't think I'm "dieting", just not eating when I'm not hungry, trying to pass going up for seconds, not stopping for lunch on my way home from class. Everything should help right?

[Emilia]

I'll actually be going at a time I don't think there will be anyone there actually. I don't know that for a fact obviously, but it's while a lot of people are in class/doing other things. The gym never looked too crowded when I walked past it, but crowded or not. I have to go on Monday. I don't know if there's a locker room or not. If there isn't, should I wear my gym clothes there or change in the bathroom or something? Remember, it's a college gym. (it's free, my friend said he can bring me to his gym but I have no idea when and I'm not waiting anymore) I guess I'll just bring a towel, some sweats and a t-shirt. I know the first few times are going to suck, so I want to get them out of the way as soon as possible.

 

I've also been watching what I eat more lately. I don't think I'm "dieting", just not eating when I'm not hungry, trying to pass going up for seconds, not stopping for lunch on my way home from class. Everything should help right?

 

Do you live quite close to the gym? If you don't know about lockers, maybe it's best not to take anything with you and just wear your gym clothes partly because most gyms don't allow bags to be carried around in the weights area and partly because you don't want to worry about your gear. Can you check out the place before you go properly though? That's what I do. YOu can always just ask reception. Otherwise you can have a shower at home.

 

Certainly eating well is equally - and in most cases more - important than exercise! Balanced diet, lots of lean protein, some carb for energy, different colour vegetables on your plate. Good regular meals that don't make you feel stuffed make you feel much better anyway and give you lots of energy for exercise.

[na49]

Well I commute to school so I live maybe 20 minutes away. Maybe I'll just wear gym clothes to school on Monday and after class go after class. I'll be able to get a workout on that day and also figure out what I need to do for the next day. I'm not sure if I need to sign up or anything, or if I can just go in and use it. I hope I can because I'm sick of waiting. I just want to go already!

[tman666]

I won't comment on routines or diet as I have very specific things I do, which most "experts" don't get or understand, but all "know" it doesn't work...

 

Is your gym in a secret lair on a subterranean lunar base? Or is it in a temple perched high atop of a mountain peak somewhere in Tibet?

 

Either way, it's a shame that your training/diet philosophies are too skunkworks to share with the rest of us lowly mortals.

[na49]

So I don't look completely lost, does anyone have any suggestions on what I should start my workout with? My goal is pretty much to gain muscle and lose fat.

[candie13]

Here are my 2 cents:

- choose a gym that is close to your place or to work

- choose a gym that has a good fitness area but also provides good classes (like body pump or body combat); variety is key, you don't want to get bored or use your body to a certain routine (need to keep it varied)

- first and more important rule to "gain muscle and lose fat" is to actually start going there - so hit the gym today!

- I would invest in 5 - 10 sessions with a personal trainer. That is very important, because:

- s/he will give you a few work out routines (you won't be or look lost anymore)

- keep an eye on how you are exercising (it is very important to do your exercises in the right way to maximize their impact and not hurt yourself)

- help you make and keep a work out routine - will make you go to the gym (consistency is key to success)

- if a good trainer, will explain you how to adjust your diet to your new lifestyle

- s/he will see you evolve, will most likely adjust your work out routine based on how your body reacts - so you get proper feedback based on the results

 

I cannot stress the importance of what you eat enough. And I do not mean just calories, I mean the importance of eating fresh vegetables / fruit, proper quantity of proteins, water. The food is the fuel of your body, mind and life, so pay special attention to that as well.

 

After you start training, your body will be producing these fantastic endorphins that will make you feel a lot more confident in yourself and your body. That's the absolute best part about training and keeping fit.

 

best of luck!

[na49]

Well I went today and worked on arms. Not sure exactly what part of my arms I worked on, but I worked on my arms and ran on the treadmill. I shouldn't work on arms tomorrow too right?

 

I guess I'll be using this thread to keep track of what I do too.