Gym regiment

Apr 17, 2003
37,622
0
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So I'm going to join a gym for the first time in my life in the next few weeks (still recovering from a retinal surgery for the time being).

Only problem is that I have no clue what I'm doing / what kind of regiment I should be on while at the gym.

Trying to lose a little weight and build a little muscle mass.
 

deanx0r

Senior member
Oct 1, 2002
890
20
76
I am not a fitness expert but I have struggled with the issue over the years, so are here my 2 cents from my personal experience.

-You need discipline, a goal, a plan, and stick to it. It's so easy to walk away because you may feel like crap on any given day. I found that you better go to the gym and have a bad work out than not going at all. It's important that you implement that routine early on otherwise you may lose focus. Losing weight or gaining muscles requires work, and there is no substitute for that.

-Don't be afraid to lift weights, at least 5 sets of 6-8 reps. But pay more attention to your form than the amount of weight you can lift. For instance, if you bench press, the bar has to come down all the down to your chest and up.

-Nutrition is half of the battle, and you need to feed your body constantly. I found out that a good diet is the difference between feeling lethargic and energetic. You need proteins, but also carbs and fats, but in a balanced way.

-Biking is a great way to develop your legs and for cardio. Bike to the gym, to work, anywhere. It's tons of fun. If you haven't done much cardio before, it's the easiest to start with for your body. Swimming is also great, and running can be hard on your joints.

-If you've never been to the gym or workout before, the next day might be brutal on you with soreness. Go easy the first few days.

Here's a great infographic for beginners:
http://jcdfitness.com/2012/06/how-to-build-muscle-the-ultimate-muscle-building-guide-for-beginners/
 
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Zealus

Junior Member
Aug 7, 2012
1
0
66
Being three times a novice to the gym I couldn't help but notice a thing that I would have a problem with.

Don't ever "add more weight every time". You do need to add weight to your exercise, but you need to understand when and how. It's the best if you can consult a trainer or someone really experienced, but you may not be able to afford it (I wasn't), so you can follow your gut. TL;DR version: only add weight when you don't feel you struggle enough with current AND you've been lifting it for more than 2 weeks.

Long version: if you constantly add weight to your barbell you'll end up with something unmanageable really soon and it will be discouraging. In addition to that having NOT spent enough time training your endurance you may damage your muscles and that will kick you off for quite some time. What worked for me was working with the same weight for at least 5 sessions to make sure I feel comfortable with it and then add a little bit. Your mileage may vary.

Don't forget to stretch before and after, otherwise your muscles may tell you to go take a hike and you will have to take weight off instead of adding it.
 

Sid59

Lifer
Sep 2, 2002
11,879
3
81
1. Clean up Diet (refer to the sticky)
2. Lifting Routine - Novice programs such as Starting Strength or Strong Lifts 5x5
- Do not be intimidated by lifting just the barbell, we all start somewhere. I suggest following the program to a T even if you feel like the weight is too easy. Starting from the beginning is as much about starting a routine physically and mentally and sticking with it.
- Form form form.
- Personally, i did SL 5x5 because the PDF was free and they have an iOS app.
3. Rest .. if you can 8 hours every night.

Supplement - if you're feeling cheeky and want light cardio, cardiovascular health - start Couch25K from the beginning.

Good luck! Take progress pictures!
 

Onita

Golden Member
Feb 24, 2004
1,158
0
71
Being three times a novice to the gym I couldn't help but notice a thing that I would have a problem with.

Don't ever "add more weight every time". You do need to add weight to your exercise, but you need to understand when and how. It's the best if you can consult a trainer or someone really experienced, but you may not be able to afford it (I wasn't), so you can follow your gut. TL;DR version: only add weight when you don't feel you struggle enough with current AND you've been lifting it for more than 2 weeks.

Long version: if you constantly add weight to your barbell you'll end up with something unmanageable really soon and it will be discouraging. In addition to that having NOT spent enough time training your endurance you may damage your muscles and that will kick you off for quite some time. What worked for me was working with the same weight for at least 5 sessions to make sure I feel comfortable with it and then add a little bit. Your mileage may vary.

Don't forget to stretch before and after, otherwise your muscles may tell you to go take a hike and you will have to take weight off instead of adding it.

... what
 
Mar 22, 2002
10,484
32
81
Being three times a novice to the gym I couldn't help but notice a thing that I would have a problem with.

Don't ever "add more weight every time". You do need to add weight to your exercise, but you need to understand when and how. It's the best if you can consult a trainer or someone really experienced, but you may not be able to afford it (I wasn't), so you can follow your gut. TL;DR version: only add weight when you don't feel you struggle enough with current AND you've been lifting it for more than 2 weeks.

Long version: if you constantly add weight to your barbell you'll end up with something unmanageable really soon and it will be discouraging. In addition to that having NOT spent enough time training your endurance you may damage your muscles and that will kick you off for quite some time. What worked for me was working with the same weight for at least 5 sessions to make sure I feel comfortable with it and then add a little bit. Your mileage may vary.

Don't forget to stretch before and after, otherwise your muscles may tell you to go take a hike and you will have to take weight off instead of adding it.

This is not what happens in real life if you're doing things right. Challenging yourself each and every time you're in the gym is what you should expect. You shouldn't feel like you're killing yourself, but you can add weight every time, especially if you start at light weights (which you should). Even if you have to get the micro plates so you can add 1lb increments, add weight. You don't have to add 5-10lbs every session, but just try to improve.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,631
4
81
Being three times a novice to the gym I couldn't help but notice a thing that I would have a problem with.

Don't ever "add more weight every time". You do need to add weight to your exercise, but you need to understand when and how. It's the best if you can consult a trainer or someone really experienced, but you may not be able to afford it (I wasn't), so you can follow your gut. TL;DR version: only add weight when you don't feel you struggle enough with current AND you've been lifting it for more than 2 weeks.

Long version: if you constantly add weight to your barbell you'll end up with something unmanageable really soon and it will be discouraging. In addition to that having NOT spent enough time training your endurance you may damage your muscles and that will kick you off for quite some time. What worked for me was working with the same weight for at least 5 sessions to make sure I feel comfortable with it and then add a little bit. Your mileage may vary.

Don't forget to stretch before and after, otherwise your muscles may tell you to go take a hike and you will have to take weight off instead of adding it.

I'm going to go with No you're not right at all. You should add weight with every workout on any NOVICE weightlifting program, mostly because the first 30-60 days shouldn't be enough weight to challenge a grown man and from there it will depend on how strong you were before you started lifting and how well your form is. You should also never be training at your max, or that close to it being a novice. I base my current programming around 90% of my training max, which is probably about 85% of my actually 1 rep max. Being consistently training that heavy isn't just taking a toll on your body but also your mind and one of the two will give out eventually.

Starting at 45lbs and adding 5lbs a week to each lift(doing them once a week) would put you at 105lbs at the end of a month, which isn't much weight at all for anyone. And since you've slowly built up to it, it will seem that much easier. and the end of the second month you would be at a whopping 165lbs which still isn't very heavy for most lifts, some people might struggle with bench press around here a little and Military press will be very damn heavy but those lifts are expected to drop off before squats/deads which after 3 months would just be getting to 225 which is still pretty manageable and gives you time to build up to it getting your form decent. From there body weight and motivation will be determining factors over anything else, will you eventually have to de-load and/or move on to more advanced routines? sure. But failing after 3-4 months of lifting is almost expected, it's got to be at some point. Most programs have built in de-load periods typically around 90 days, which means a novice would cycle through to a decent weight and then lighten it up for the second round and do another ~90 days as long as they're progressing. As long as you're not an elite athlete you'll see a huge difference over 6 months of exercise. I'm still seeing decent progress and I'm well beyond 6 months in the gym.

I haven't trained 'endurance' a day in the last 3 years I've been lifting and haven't had an issue. I don't know what the hell you're talking about here.

The one thing I do agree with is stretching, especially afterwards. I typically start with 5-10 min dynamic warm up and stretch for 10-20 min after working out. I would look into a good foam roller(or 4" PVC if you're a masochistic) I use 'the stick' for spot work, mostly in my quads and lower IT band.

CT, I would look into Starting Strength it is a very good place to start. It's not the perfect programming but for a novice it covers the bases and will get you a decent foundation. If you do get the book, or print off the PDF, it's a pretty good read and will go over form and lifting techniques. One big down side is it has power cleans as part of it's programming and not many people can do them properly. If you're able to, or can find someone to teach you proper technique great but strong lifts is another program that is very similar but it replaced power cleans with something else I forget what.

Either program would work great no matter what you're wanting to do later on fitness-wise they'll give you a good foundation to build upon. They're both linear progression 5x5 but they have different ways of dealing with stalling/plateaus and such. And follow them to the 't' don't worry about not moving any weight the first few weeks, it'll get heavy fast enough and you want to make sure your form is as good as it can be before you start moving around heavier weights.
 

tedrodai

Golden Member
Jan 18, 2006
1,014
1
0
One big down side is it has power cleans as part of it's programming and not many people can do them properly. If you're able to, or can find someone to teach you proper technique great but strong lifts is another program that is very similar but it replaced power cleans with something else I forget what.

Replace them with bent over row perhaps? I was never a fan of power cleans for pretty much that reason...never felt I was doing them right, because I never really felt like I got a good workout with any amount of weight I could move. My "pulling" muscles were incredibly imbalanced (weak) compared to the rest of my body at the time though.

OP, don't feel indimidated about asking questions more experienced folks might take for granted. If anything doesn't make sense, people are happy to explain.
 

Pantlegz

Diamond Member
Jun 6, 2007
4,631
4
81
It's possible he replaced them with bent over rows(if you do I'd suggest Pendlay rows they're harder to cheat on) I didn't take the time to look at Strong lifts. If you can get someone to teach you to power clean I'd strongly suggest it, they're an awesome exercise and they'll help with deadlift form and I think they help with squat explosiveness coming out of the hole. Look in the area for an Olympic coach, I found mine and he does it for free granted I go out there a few times a month but he doesn't charge anyone even those showing up several times a week, he does it just because which is awesome. He made it sound like that was pretty typical unless you're going to be big Oly lifting gym where you'd probably get a better technical experience for high level lifters but this guy coaches regional and collegiate competitors and knows his shit.
 
Apr 17, 2003
37,622
0
76
guys, so on Saturday I did exercise 1 of the 5x5....pretty sure I did a solid job on the squats but my arms (I guess the triceps) are absolutely killing me today (and yesterday). I mean my legs are sore too but not much sorer than when I run a lot of basketball games back to back.

The triceps on the other hand feel like someone has taken a hammer to them. I've never felt this kind of muscle pain. I can't even extend my arms back past 90 degrees. Anyone has any pointers on how to get past this pain? I was planning on doing day 2 tomorrow but this pain is unbearable at this point...

This is quite discouraging.
 

tedrodai

Golden Member
Jan 18, 2006
1,014
1
0
Back around my first or 2nd year of weightlifting in high school...I want to say 2nd, after having the summer off...I did that to my quads. And the quads are some BIG muscles to do that to. I couldn't walk. It hurt. And I've done it to other muscles over the years too when getting back into working out and exercising til I hit muscle failure. It doesn't have to be that way (in fact it's better if you don't) , but it's very easy to do.

My only suggestion is to lower the intensity for a few weeks to let your muscles get used to the exercises. Don't exercise to failure, especially on more than one set. You pushed it much further than those muscles have ever been pushed before...and much farther than you need to push it. Hindsight

Exercising til failure is NOT required to build muscle. It's not even optimal. Time will make the pain pass, and go ahead and let them heal before trying to lift weights with them again.
 
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Sid59

Lifer
Sep 2, 2002
11,879
3
81
guys, so on Saturday I did exercise 1 of the 5x5....pretty sure I did a solid job on the squats but my arms (I guess the triceps) are absolutely killing me today (and yesterday). I mean my legs are sore too but not much sorer than when I run a lot of basketball games back to back.

The triceps on the other hand feel like someone has taken a hammer to them. I've never felt this kind of muscle pain. I can't even extend my arms back past 90 degrees. Anyone has any pointers on how to get past this pain? I was planning on doing day 2 tomorrow but this pain is unbearable at this point...

This is quite discouraging.

Not much you can do with the soreness, that comes with the territory. You can lightly massage it to alleviate some of the pain but it wont make it go away any faster.

Did you do SL 5x5 with just the barbell?

Workout and keep your mind on your goal. If you start wimping out because you're sore, you're never gonna hit your goal. Caveat .. if you're truly injured, stay away from the gym. There's a difference between DOMS and sharp, acute pain.
 
Apr 17, 2003
37,622
0
76
Ok guys, yesterday was the first day that I felt I could actually do something. I took it a little easier

I lowered the 5x5 plan a little.

I did 40 pounds on the bench press; 40 pounds on the barbell rows; and 50 on the squats. I'm sore today but I feel I can easily go back in tomorrow without having to wait 3 days -- this time it's just soreness and no acute pains and I full range of motion in arms and legs.

I'm planning on moving to 45/45/55 tomorrow.
 
Mar 22, 2002
10,484
32
81
Ok guys, yesterday was the first day that I felt I could actually do something. I took it a little easier

I lowered the 5x5 plan a little.

I did 40 pounds on the bench press; 40 pounds on the barbell rows; and 50 on the squats. I'm sore today but I feel I can easily go back in tomorrow without having to wait 3 days -- this time it's just soreness and no acute pains and I full range of motion in arms and legs.

I'm planning on moving to 45/45/55 tomorrow.

Nice job. Yeah, just listen to your body. It'll start to adapt to the program and you'll get less sore. Good on you for starting light and moving up slowly. It'll help your form and coordination in the long run.
 

alkemyst

No Lifer
Feb 13, 2001
83,967
19
81
One underestimated book is Only The Strong Survive by Bill Starr. It was the baseline that Stronglifts used.

In the end the plan is simple, lift heavy focusing on compound exercises, if you are doing much more than 30-45mins in the gym or much more than 6-8 reps; you are probably overtraining, eat, sleep, grow.

High rep training does have it's place, but it's rare you will get HUGE from it.
 

kevman

Diamond Member
Apr 20, 2001
3,548
1
81
The best way to drop some poundage is to keep track of intake vs output. Try to find out what your ideal daily calorie intake should be for the weight loss goal you set (http://www.freedieting.com/tools/calorie_calculator.htm).

Once you figure that out keep to your daily calorie limit and at the same time start doing some cardio when you are at the gym. Combine cardio and weights, burn some calories, make a calorie deficit you'll be in shape in no time. I dropped 35lbs since April on this kind of plan.
 

KIAman

Diamond Member
Mar 7, 2001
3,342
23
81
Ok guys, yesterday was the first day that I felt I could actually do something. I took it a little easier

I lowered the 5x5 plan a little.

I did 40 pounds on the bench press; 40 pounds on the barbell rows; and 50 on the squats. I'm sore today but I feel I can easily go back in tomorrow without having to wait 3 days -- this time it's just soreness and no acute pains and I full range of motion in arms and legs.

I'm planning on moving to 45/45/55 tomorrow.

How do you 40 lbs?

Are you sure you are including the weight of the bar as well?

Doing Stronglifts 5x5 require starting with only the BAR for all your lifts, which should be 45lbs. If you are adding 40lbs on top of the 45lbs bar on the bench press, as a new lifter, you will hurt something because of bad form, trust me.

High rep training does have it's place, but it's rare you will get HUGE from it.

From what I have read, high rep training leads to the best mass gain in the end but not the best strength gain. Personally, I'm glad I won't get HUGE but still have a lot of functional strength.

The other day, I lifted my 6 year old son who weighs a little over 60lbs, over my head and on to my shoulders with 1 arm. It was especially satisfying when I saw a father much bigger than me struggle to do the same with his son but using both arms.

I was helping my friend move over the weekend, it was amazing how much weight I could move up and down stairs, which didn't have much room so we mostly could only have 1 person moving 1 item at a time. I ended up doing all the heavy moving while the bigger guys were done after moving 3 things up.

Functional strength!
 
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amdhunter

Lifer
May 19, 2003
23,324
219
106
I don't know how to explain this, but I learned to really like the feeling of being worked out.

I can't wait until the weather cools a bit - I have a feeling I am going to go ape. Right now it's really warm during the time I work out.
 

rga

Senior member
Nov 9, 2011
640
2
81
KIAman said:
From what I have read, high rep training leads to the best mass gain in the end but not the best strength gain.

I can kind of attest to this. I work in an automotive assembly factory on an assembly line connecting heater hoses, among other things. I work on the drivers side of the car, and the angle that the hoses attach is such that it's easier to use my left hand to attach them even though I'm right handed. There are two hoses per car, and we build about 450 cars per day. The action of attaching the hoses pretty much simulates a dumbbell benchpress only standing up. It takes a bit of force to attach the hoses, but not so much that my chest has any DOM or anything. Also, when I bench, the strength in each arm still seems about the same. Why do I mention all this? Because my left pec is noticebly larger and well shaped than my right, and I attribute this to the fact that I push 900 hoses per day with my left hand.
 
Apr 17, 2003
37,622
0
76
How do you 40 lbs?

Are you sure you are including the weight of the bar as well?

Doing Stronglifts 5x5 require starting with only the BAR for all your lifts, which should be 45lbs. If you are adding 40lbs on top of the 45lbs bar on the bench press, as a new lifter, you will hurt something because of bad form, trust me.

It was on a machine.

I'm having another problem though...trying to squat w/ free weights on a power rack. I've been doing it on a Smith Machine, which works well for me, but then I tried switching to a plain old power rack and everything falls apart. My form is shit, I struggle to do reps, the bar is moving left and right, etc. And this is just the bar alone! Should I stick to the Smith rack a while longer? Any other tips to help move onto the power rack?
 
Last edited:
Mar 22, 2002
10,484
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It was on a machine.

I'm having another problem though...trying to squat w/ free weights on a power rack. I've been doing it on a Smith Machine, which works well for me, but then I tried switching to a plain old power rack and everything falls apart. My form is shit, I struggle to do reps, the bar is moving left and right, etc. And this is just the bar alone! Should I stick to the Smith rack a while longer? Any other tips to help move onto the power rack?

DO NOT USE MACHINES FOR A BEGINNER STRENGTH PROGRAM. You are setting yourself up for poor motor programs, non functional strength, and injury. Do not touch the smith machine ever again, unless it's to rest a towel on it. That thing is a terrible invention and does nothing to improve awareness or stabilization. It does increase your risk of getting stuck under the bar though.

You need to start in the power rack with a regular bar. You have to tighten you body up - push the bar into your back, tighten your core, and then squat. If you aren't exerting the correct muscular force, sure, you'll be wobbly. It's a learning experience though and you can't just go to the Smith machine just because it's less challenging. Can you do body weight squats? Warm up with those. Then move to maybe 15lb dumbbells held in a front rack position. Then move to the barbell. You should read up on how to do a squat a lot before you try to squat - it helps alleviate these problems. If the bar is too hard, stick with dumbbells in each hand at or less than 20lbs. Start somewhere, but don't go to the Smith machine. That thing is a hazard.
 
Apr 17, 2003
37,622
0
76
DO NOT USE MACHINES FOR A BEGINNER STRENGTH PROGRAM. You are setting yourself up for poor motor programs, non functional strength, and injury. Do not touch the smith machine ever again, unless it's to rest a towel on it. That thing is a terrible invention and does nothing to improve awareness or stabilization. It does increase your risk of getting stuck under the bar though.

You need to start in the power rack with a regular bar. You have to tighten you body up - push the bar into your back, tighten your core, and then squat. If you aren't exerting the correct muscular force, sure, you'll be wobbly. It's a learning experience though and you can't just go to the Smith machine just because it's less challenging. Can you do body weight squats? Warm up with those. Then move to maybe 15lb dumbbells held in a front rack position. Then move to the barbell. You should read up on how to do a squat a lot before you try to squat - it helps alleviate these problems. If the bar is too hard, stick with dumbbells in each hand at or less than 20lbs. Start somewhere, but don't go to the Smith machine. That thing is a hazard.

Thanks for the tips SC. I can do body weight squats w/ no problems. I do it at home w/ my roommate who is somewhat of a workout buff and he thinks my form is very good. I will try to use the dumbbells today.

Since 15/20 pounds dumbbells are still less weight than the bar, should I increase reps/sets to do more than 5x5?
 
Mar 22, 2002
10,484
32
81
Thanks for the tips SC. I can do body weight squats w/ no problems. I do it at home w/ my roommate who is somewhat of a workout buff and he thinks my form is very good. I will try to use the dumbbells today.

Since 15/20 pounds dumbbells are still less weight than the bar, should I increase reps/sets to do more than 5x5?

No worries, man. I hate to sound like a hard ass, but these programs are written specifically for a reason. Machines are for either very low level or very high level individuals that require isolation. It's more ideal and functional to use the free weights.

Good, yeah, body weight squats with a friend are helpful. Initially, I'd treat working with the dumbbells like the 5x5. They are lighter, but since you had trouble with maintaining good form with the 45lb bar, it's best to just start at a lighter point. If you notice it's getting easier, but you still have a little trouble with the bar, then I'd continue to increase the dumbbell weight rather than the reps. The goal is to get you using the barbell, as it's easy to load and will help develop a lot of skills other than your strength.
 

alkemyst

No Lifer
Feb 13, 2001
83,967
19
81
How do you 40 lbs?

Are you sure you are including the weight of the bar as well?

Doing Stronglifts 5x5 require starting with only the BAR for all your lifts, which should be 45lbs. If you are adding 40lbs on top of the 45lbs bar on the bench press, as a new lifter, you will hurt something because of bad form, trust me.



From what I have read, high rep training leads to the best mass gain in the end but not the best strength gain. Personally, I'm glad I won't get HUGE but still have a lot of functional strength.

The other day, I lifted my 6 year old son who weighs a little over 60lbs, over my head and on to my shoulders with 1 arm. It was especially satisfying when I saw a father much bigger than me struggle to do the same with his son but using both arms.

I was helping my friend move over the weekend, it was amazing how much weight I could move up and down stairs, which didn't have much room so we mostly could only have 1 person moving 1 item at a time. I ended up doing all the heavy moving while the bigger guys were done after moving 3 things up.

Functional strength!

At 13 or 14 I went straight to 80lb barbell curls I can attest some can easily hurt themselves.

I always at least one set of an exercise to 12-15 reps. I like the pump it gives, but for pure strength it's hard to beat grinding out a solid 5-8 reps.
 
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