For people going the gym during the week doing mucsle trianing, what is your particular routine? Ie, which particualr muscle group and/or exercises do you typically do for each day you go the gym?

Just started back up again but without a gym partner so looking for some guidance in the correct way to train through the week.

 

monday- chest
Tuesday- shoulders
Wednesday-legs
Thursday- arms
Friday- back with a chest pump up session.
Sat or sunday-quick bicep pumpup session

 

Friday and Sat training for the Disco Muscles! Love it.

 

How often do you train in a week and what are you after from it?

 

Yer u know it! U gotta looked pumped for the ladys lol

 

Kieron, im hoping to start going before work every week day to do weights (75-90mins in the morning) and after work to do cardio as the weights section in our gym is ridiculous in the evening.

This is how I look at the mo, just over 13 stone (im about 5ft 10)



What am after? TBH I like the weight im at although a little bit less wouldnt hurt. What id really like though, is move that weight from having a podgy belly to being slightly bigger in muscular size allround, have a bit more strength, and with the cardio, a bit more fitness. I shocked myself the other week when I couldnt run anywhere near as far as I could last summer.

I know diet is just as, if not more important then the training itself therefore If anybody wants to help with a diet plan too it would be very much appreciated.

Iv signed a 12month contract with the gym so im not looking to waste my money, I want to make the most of it and do it right

 

The quickest way is to lose the podge first and then bulk up. That way you tailor your diet for the different stages.

However, if you've not stepped in a gym before, or not for some time, then just simple training would see changes.

If your not looking to bulk right up then I would continue to do the cardio in the evening (although first thing in the morning before food is thought to be more effective) and weights in the morning. I would just look at doing some all over body workouts, keeping the rep range between 12-15 for the time being. No need to go silly heavy or isolate specific bodyparts for what you wish to achieve imho.

Once you have trimmed down a bit and seen a little improvement then you can always assess your goals, how you feel about the gym and decide how to direct your training from there.

 

So for now would it be best to do cardio in mornings before breakfast and work (not that I ever really eat breakfast !!).

Where is the best place to find an ideal diet for that sort of training at the mo?

PS, thanks for the advice so far.

 

To be completely honest the difference would be negligible. Just get in the gym and workout. From going from doing nothing to doing something your body will change and adapt fairly dramatically over the first few months. After that you need to up your game to keep the changes coming.

Diet? Providing yours isn't terrible at the moment why change? If you up colories it will counter the hard work you are trying to do to lose fat and if your not looking to be particularly muscular then no need on ramming loads of protein down your neck.

No doubt someone more deeply into the "you must do such and such at 15 seconds past 15.36hrs everyday" will come along and poo poo my advise. But lets be honest, train hard, eat well, rest, rinse and do it again! Thats it! Far too many people delve too deep into all sorts of theories etc. There is no substitute for hard work and consistency!

 

Im not new to the gym, I went alot 18months or so ago but it tailed off when things in life changed. I have been doing exercise fairly regularly quite recently but im now attending the gym as im trying to up my efforts hence looking for a routine and a diet plan.
The commitment and work rate will be there, Im just after a guide to give me something to work on if that makes sense.

 

As said I would give complete body workouts a go for a few weeks. These don't have to be farting around as they are thought of. I know some commendable PT's that get their clients doing these due to the harshness on the system if done right. Do it in the style of circuit training to start off with, whilst putting decent effort into every exercise. Do three or four circuits followed by some abs and or core work.

After you have gotten bored of that then you could maybe try a push/pull/legs routine. These also seem to be all the rage at the moment.

if your not comfortable with all the equipment or looking up exercises to do then speak to one of the trainers at the gym you have joined.