Ive had to join the Gym...

1) Since working from home im piling on the pounds....
2) Hit 30 so speading...
3) I now have some time to make it to the gym
4) i like excercise..

Now i dont want to be a meat head, id like to have definition and be fit...

Im 5 10 and now weigh in at 12 8.

Can go gym 7 days a week if needed but monday-friday only between 7.30 and 8.30 am

Gym has free weight and Electric "Techogym" machines, bikes,treadmills,rowers,cross trianers,steppers etc.

Ive no idea what to do, Started with 10 mins on bike,rower,treadmill on med resistance/effort (7ish of of 12) then on various weight machines started with 25kg and 3 sets of 12 reps...

Anyone do me a program? or point me in the direction of one?

Thanks

 

is there not someone at the gym on hand to help with a programme?
usually you can get one sorted out when you have your induction.

 

no mate, i can pay for a program, but then have to pay for any changes, induction was 10 mins showing how machines work etc. I only paid Ł160 for a year, so that explains why. and at 7.30am there isnt anyone about lol

 

Have a good look around on the internet there is some good information. Plus if your only looking to shape up cardio and light weight with high reps is best.

 

Alright mate, like Mackers has said you need more high reps' if you don't want too much size. 15 reps' is what I'd go for if I was you. Although I would do 10 - 12 reps at first to bulk and then higher the reps' to maintain a size you are happy with.

You could do it like this.

Monday: Chest and Back.
Tuesday: Cardio.
Wednesday: Shoulders and arms.
Thursday: Cardio.
Friday: Legs.
Saturday: Cardio.
Sunday: Rest.

Or if you don't wish to train so often, do the cardio after your weight sessions.

When doing the weights you need good control. I like to come down slow and power it up, but with control. Basically, you need to use your muscle to push and pull the weight, not momentum. If I do my back, when I pull the weight down if I can't hold it there, then I never used the muscle to pull it there. I don't hold it there, but I use that as a good indication. Does that make sense?

I like 20 sets for major bodyparts, and 12 for the smaller ones like Bicep and Tricep. Some prefer less, but I find it works for me. Remember to warm up, and include these as part of your full workout. You could do 4 warm up sets and 12 heavy sets.

These are the main excersises.

Shoulders.

Side lateral raise.
Front raisers.
Bent over raisers.
Shoulder dumbbell press.
Shoulder front barbell press.
Behind the neck barbell press.
Traps. (Shrugs).
Traps with the barbell.

Chest.

Dumbell press.
Dumbell Flies. (Incline and flat)
Pec machine
Dumbell pullovers.
Flat bench press.
Incline bench press


Back.
Dumbell pull ups.
Normal pulls up for lat, front and behind.
Bent over barbell rows.
Lat Pull downs (Front hand behind)
There will be different back machines too.

Bicep.
Dumbell curls.
Hammer curls.
Bent over dumbell curl.
Concentration curl.
Barbell curl.

Tricep.
Skull crushers with dumbell.
Overhead extensions with dumbell.
Seated dips.
Close grip bench press.
Skull crushers

You'd be better putting these into youtube, and putting 4 together for when you go the gym and then doing these. Remember, I'm no expert myself. So before your back day, you tube them.


Benni.

 

good advice there benni.remember danny that your diet will just be as important as the training.heres what im having just now.i was 12st 10 and now down to 12st.im heading back for 12.5st tho.i only cut down to shift most of the belly and love handles.

meal 1.60g oats,30g whey,half bannana and handfull raisins.3 eggs scrambled.
workout
meal 2.post work out.60g bulk powders oats.30g whey.5g creatine all in a shake.
meal 3 200g chicken.60g rice.handfull greenbeans.nandos bbq sauce
meal 4 the same as meal 3 with out green beans
30g whey shake after taking dog a walk.
meal 5 (dinner) steak or fish with cous cous and veg
meal 6. bagel with 1/3 pot cottage cheese and tablespoon of peanut butter.

also have 1.5 litres water per day almonds/cashews to snack on and throw in a yogurt when i feel like it.

this is my diet now and i know its prob not perfect but working for me.give it 3 months and you should see some results.its hard work mate but worth it when you start to see improvements.i cant go past a mirror now without flexing some gunnage

 

snap!

 

Wheres the progress pics then girls?

 

IMO, the most important thing is to formulate 3 main weights workouts around the 3 main compound movements - Bench Press, Deadlift and Squats.

Day 1 - Bench
Day 2 - Squat
Day 3 - Deadlift

On each day hit 2 muscle groups, e.g. chest/tris, back/bi's, legs/shoulders. Ensuring on chest day you bench press, on back day you deadlift and on leg day you squat.

That'd be my main advice.

Fit in 2/3 hours of cardio roundabout that too.

 

Be very careful doing deadlifts and squats' if you've never been in a gym before. I'd personally leave these out for the time being, and gain some more knowledge first, as if you injure your back now, the chances are it could haunt you for a very long time.

Dumbbell pressing is very similar to barbell bench press, and I personally would do this until he gets to know people and can ask for a touch, as if he can't get the weight up, he can just drop them to the floor pretty easily.

Benni.

 

gota have them squatseven at low weights to start with.since ive started the sqauats my quads have popped out.what a differance i see in them.best leg excercise i.m.o tho i agree with the injury side of things.

 

I can see where you are coming from but if he starts off using a light weight there is little risk of injury.

Just as much chance of doing your back in shoulder pressing!

Start off on the deads and squats light, once you get used to the movement add some weight, if you have a mate get him to spot you, make sure its safe, if not someone in the gym will help no probs!

2 very important exercises, i urge everyone to include them. Heavy, full body movements, burn calories, tear fibres and make you look like a real man!!

 

I can't do either because of my legs, which is a great shame as both look like 'Manly' excersises if you know what I mean. At some point my legs are going to lack behind because I can't do any pressing movents with the legs, which will do my head in.

Although I'd still leave them out for the time being if I was him, as he's a complete novice to the gym. You's don't agree, so it's up to him I guess.


Benni.

 

What do you do for legs Benni, out of interest? (I know you've got a dodgy hip or something?) Can you do Hamstring curls or weighted raises or is training them out of the question altogether?

 

Deadlifts and squats wern't in my routine for many many years. They are good core exercises yes, but they aren't the be all and end all of weightlifting imho.

 

i know they aint amazing but the fact there was nothing above my knees till about 5 weeks ago when i started my squads im over the moon i can start to see muscles coming through.i know my bottom half look like they are from sparrows but they aint as bad in real life

 

I can do front raisers and curls, and calf raisers. Although I must do these once in a blue moon, because my legs are always fucked for one reason or another. I usually do light weight higher reps'.

My biggest leg problem though is chapped legs. I have to walk like John wayne, does anyone else get this?


Benni.

 

i think doing deadlifts depends on your overall goal,are you want the arnie look or the brad pitt(fight club) look.i dont think deads are needed unless your looking to get huge,maybe bodybuilding or just a meathead look.but im just wanting bit of size and to stay mobile while doing so.so i dontinclude deads,i leg press around 280-300kg and happy to stay at that.not saying deads are shit but i dont think are worth risking injury to back for someone thats just wants to look good in a tshirt,for size but you cant beat deads.just my 2 pence worth

 

not got any.. as i didn't take any to start out with - stupid really as i kept meaning to but never got round to it. besides.. wouldn't want to make you jealous Kieron!

On another note.. I've never included deadlifts or squats because i'm paranoid about injuring my back.

 

Jambo, I see exactly what your saying but I think the outcome of someones frame comes more from the weight lifted, reps, diet and suppliments rather than the actual movements they are doing. I see no reason why a t-shirt poser cannot include deads/squats etc in their routine without becoming a meathead.

If only it was that easy to be built like Arnie was.

Best take some now then Mark as progress is continual. Plus how you look now is where its at, no-one walks around with a t-shirt on with a pic printed on the front of how they used to look to make their current look seem a better achievement. Well no-one apart from Coldo & Brad

Joking aside, take some pics even if its only for your own use as you soon forget what you used to look like as you see it every day. Its hard to see the change.

Oh and I would be jealous because I expect unlike you I can't see my feet when standing.

 

deffo gonna get some done mate... maybe some t-shirts printed up too
Totally agree re losing track of the progress made. I know I'm getting bigger but it's hard to see exactly how much by!

Can't see your feet?
Either you have very small feet or have changed substantially since I last saw you at the turbosport camp at the cf show a few years ago! (Think it was the year Al brought his mk1 up on a trailer)

 

Even if your not happy how you look, take the pics as they can be used for inspiration.

Not changed much since you last saw me mate.

 

must be small feet then!